Osteoporosis is a major concern for millions of people, particularly as they age. To fight this condition, many turn to bone-strengthening medications, known as bisphosphonates. However, recent research has shown that these drugs may actually be causing atypical femur fractures. Frighteningly, these fractures tend to occur with little to no force or trauma and are often preceded by pain.
At first glance, bisphosphonates seem incredibly effective, as they have been shown to decrease fractures in the vertebrae by more than 50% and other fractures by 40%. However, considering the increased risk of femur fractures, there may be safer ways to prevent osteoporosis.
Natural Prevention Methods
Instead of chasing a drug that has potentially negative consequences, it may be wiser to focus on naturally optimizing your bone health through the right nutrients and a healthy lifestyle.
Nutrients for Bone Health
There are several nutrients that are essential for long-term bone health:
- Calcium: As the body cannot produce calcium naturally, it is essential to consume calcium-rich foods, such as dark-green leafy vegetables (bok choy, chard, kale, broccoli, dandelion greens, and cooked spinach), and sea vegetables (kelp and nori).
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Magnesium: This mineral is crucial to overall health, and many people, especially post-menopausal women, may be deficient. To ensure adequate magnesium intake, incorporate green vegetables (lightly cooked spinach), raw cacao (chocolate), beans, peas, nuts, seeds, and whole, unrefined grains into your diet. If you do decide to supplement your diet with a calcium-magnesium supplement, aim for one with a magnesium-to-calcium ratio of 1-2:1.
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Vitamin D3: This hormone is essential for calcium absorption. The body naturally creates vitamin D3 through ultraviolet-B (UVB) rays in sunlight. Foods that are rich in vitamin D3 include shiitake mushrooms, cod liver oil, and fatty fish (salmon, sardines, mackerel). If supplementing with this nutrient, choose a food-based form of vitamin D3 for optimum results.
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Vitamin K: This critical nutrient comes in two natural forms used by the body: K1 (used for blood coagulation) and K2 (used for calcium regulation). Vitamin K2 ensures that calcium is deposited in your bones, not in your blood vessels or other soft tissues, where it can contribute to hardening and related complications. Vitamin K2 is mostly found in meat, organ meats (liver), cheese, egg yolks, and fermented foods, whereas Vitamin K1 is found in leafy greens such as kale, spinach, chard, broccoli, Brussels sprouts, parsley, and romaine lettuce.
Exercise for Bone Health
Exercise is a crucial aspect of bone health maintenance. A regular exercise regimen can help strengthen bones, reduce the risk of osteoporosis, prevent the breakdown of bone tissue, increase muscle strength, coordination, and balance. Low-impact weight-bearing exercises, such as light weight training, yoga, walking, and hiking, are particularly beneficial.
Research from the University of Missouri-Columbia demonstrates that weight-lifting exercises and some jumping workouts, done over the course of six months, can improve bone density and increase bone mass. Even lifting a weight as low as 10 pounds can have a positive effect on bone strength.
Maintaining strong bones as you age can be made simpler by following these strategies early on. If you neglect your bone health and decide to address it later in life, the process will be more challenging. A proactive approach to maintaining healthy bones can help you avoid the risks associated with weak bones and the potential harm stemming from pharmaceutical bone drugs.
