Four Doctors Share Their Top Osteoporosis Prevention Tips
They say, “An apple a day keeps the doctor away.”
But if only our health was that easy!
We definitely wish there was such a thing as a ‘magical apple’ to rid our bodies of all its toxins, but unfortunately there isn’t. Sometimes, it may be overwhelming to think of all the different aspects involved when it comes to maintaining good health. So wouldn’t it be great to know the top two things you should be focusing on to get the most benefit?
We think so too, so with that in mind we asked 4 doctors, “What would be your two top recommendations for your patients to keep osteoporosis away?”
Look at it as your ‘magical apple’ when it comes to warding off osteoporosis.
The one thing that all 4 of these doctors had in common was nutrition. What you decided to put into your body (or not put into it) is one of the most important things to focus on. It makes sense considering your body is the vehicle that gets you from point A to point B. Choosing foods that are calcium-rich and containing vitamins and minerals is crucial when trying to maintain bone density.
We recommend getting as much calcium from foods in your diet as possible, and then make up the shortfall using a high quality calcium supplement such as AlgaeCal that has the proper bone building ingredients included in the formula.
Dr. Eva Selhub, MD
An apple a day certainly does keep the doctor away, and so does a healthy diet and a physical activity regimen that includes low impact aerobic activities and weight bearing exercises, because you won’t be visiting your doctor for problems that come from having osteoporosis. Healthy bones are bones that are both strong and dense, that are also protected by strong and flexible muscles and cartilage. A diet that provides you with good sources of calcium or vitamin D helps you maintain integrity of your bones, while vitamin K and magnesium assist you in absorbing and using the calcium efficiently and enabling your muscles to stay strong and relaxed.
You can’t go wrong by eating dark leafy greens like kale, swiss chard, spinach or even broccoli which are an excellent sources of calcium and magnesium. You’ll also be able to get plenty of vitamin K from these greens. Add in some fatty fish like salmon, tuna or sardines, now you are getting more calcium and vitamin D.
Without moving your body, however, the food you eat will not have the necessary effect you desire. Aside from aerobic activity, it is important that you engage in weight bearing exercises that involve moving against gravity. You can lift weight or your own body weight to perform such exercises as push ups, sit ups, squats and lunges.
To Meet Dr. Eva Selhub, Please Visit http://www.drselhub.com, @DrEvaSelhub
Dr. Romila Mushtaq, MD
Dr. Romie’s top two recommendations to keep osteoporosis away:
The most important treatment is prevention from an early age, don’t wait until after menopause to think about your bone health.
- Nutrition: an optimal diet is an anti-inflammatory diet of whole foods and full of micro- and macronutrients that are important for bone formation and maintenance. It is important to obtain calcium naturally from the diet (examples are dairy products, spinach, kale, broccoli, almonds, and sardines). Avoid excessive alcohol and caffeine intake.
- Optimize your vitamin D levels. Vitamin D has multiple functions in the body, including cell growth and decreasing inflammation. Get your complete vitamin D panel checked by your physician and get their advice on supplementation.
To Meet Dr. Romila Mushtaq, Please Visit http://www.brainbodybeauty.com, @DrROMILA
Dr. Lauren Deville, NMD
My top two recommendations :
- Although there may be many factors leading to osteoporosis, one of the first things I consider is the pH of the patient’s diet (mentioned above). So I start by cleaning up the diet, and increasing those foods high in calcium (especially dark leafy greens! Dairy is a source of calcium, but it’s actually more absorbable in veggies!)
- Weight-bearing exercise is also quite important – this encourages not only new bone formation, but muscle formation as well. And it’s no secret that Western cultures tend to be sedentary, although it’s important to make sure you choose an exercise protocol that is safe, given your level of physical activity and condition.
To Meet Dr. Lauren Deville, Please Visit http://www.drlaurendeville.com, @DrLaurenDeville
Dr. Suneel Dhand, MD
My top two recommendations would be firstly, to maintain an adequate calcium intake, and secondly, to exercise at every opportunity. The first goes without saying, as calcium is the main component of our bones. With exercise, studies are increasingly proving the beneficial effects in preventing osteoporosis and strengthening our bones. In one such study, investigators randomized 160 osteoporotic women over the age of 70 into two groups, one of which performed regular exercise. After following them for seven years, the researchers calculated an incredible 32 percent reduced rate of new fractures. In fact, the exercise group actually suffered no hip fractures. That’s a great result.
Reference: Archives of Internal Medicine http://www.ncbi.nlm.nih.gov/pubmed/20876406
To Meet Dr. Suneel Dhand, Please Visit http://suneeldhand.com/, @SuneelDhand
To Read More Of Our Expert Roundups:
- Natural Osteoporosis Treatment – 44 Experts Reveal Their Top 3
- 40 Experts Share Their Top Two Exercises For Seniors
- 35 Experts Share Their Favorite Bone Healthy Food Ingredients