Osteoporosis has been called “a pediatric disease with geriatric consequences,” which illustrates how a healthy and active childhood and adulthood can prevent osteoporosis by building strong bone structure years before osteoporosis may develop.
November is Osteoporosis Month in Canada, and here are 10 Top Tips to prevent this disabling disease by living the Pure Vibe Lifestyle. Prevention requires a balance of healthy lifestyle, daily activity, and plant-based nutrition.
1. Start Early
If you have a family history of osteoporosis, then develop a healthy-bone lifestyle early. According to Sabrina Strickland, Orthopedic Surgeon at the Women’s Sports Medicine Centre in New York City, “If your mother had osteoporosis, you should be doing everything right from age 20 to 30. We make bone until we’re 30, so that is when we need to eat right—ideally we maximize bone mass while we are making it.”
2. Exercise—Weight Bearing
Weight-bearing exercises are among the best ways to prevent osteoporosis and bone loss. When bones are exposed to mechanical stress, they grow stronger, and the muscle contractions and G-force created by Whole Body Vibration is the most effective way for stimulating increased bone density.
3. Exercise—Balance and Flexibility
As important as increasing bone density are improving balance and flexibility, which dramatically reduce the frequency of falls and bone fractures. Stretching and yoga in Vibe Wellness, Flow and Barre Classes are excellent ways to improve balance and flexibility.
4. Daily Exercise—Stick to it!
Research shows the benefits of exercise programs when maintained over weeks or months. One 6-month-long study of bone density in post-menopausal women showed that Whole Body Vibration increased spinal bone density by 2-percent in the women who vibed for only 5 minutes, 3 times a week. The control group, who did not Vibe, lost bone mass over the same time period. WBV can increase bone density, even later in life.
5. Lose the Junk
Your body needs healthy building blocks to form strong bones and muscles, and to overcome the poor effects of junk food, processed foods, alcohol, and smoking. Processed foods and soda can deplete your body of calcium and other important minerals, and interfere with your potassium-to-sodium ratio which is key to maintaining bone mass. Lose the junk!
6. Pass the Salt
But not just any salt! Lab-made table salt has been processed to prevent clumping and to remove “impurities” which are often the multitude of important trace minerals your body needs. Too much processed table salt can increase the risk for health concerns, including osteoporosis. Himalayan Pink Salt, a vibe staple however contains all 84 trace elements found in your body, in the combination and ratios your body needs, and has less sodium than table salt.
7. Eat Your Veggies
Your body needs a combination of many plant-derived minerals to form strong, healthy bones. Human bones are made with more than a dozen minerals. Don’t just focus on calcium, as that can actually weaken your bones, and increase your risk of osteoporosis. Most North Americans suffer from low levels of minerals and an excess of calcium as Dr. Robert Thompson explains this in his book, The Calcium Lie. https://youtu.be/prSMCxJBubQ
8. Optimize Vitamin D
Your body needs Vitamin D for healthy bone development, ideally from sun exposure. With the shorter days of Fall and Winter upon us, you’ll benefit from supplementing with Vitamin D3 (not D2). Your health care professional can help you determine the best levels for you.
9. Serve up the Silica
One of many important trace minerals needed for bone development is silica, which is best absorbed from a variety of plant sources. Good dietary sources include: cucumber, bell peppers, tomatoes, and herbs such as horsetail, nettles, oat straw, and alfalfa.
10. Magnify the Magnesium
While calcium has received the majority of attention for bone health for years, its role is dependent on magnesium in precise ratios in order to be effective. Magnesium is used in hundreds of processes in the body, and it’s stored in the bones. If you’re not consuming sufficient magnesium in your diet, then your body takes what it needs from your bones, weakening them over time. Excellent dietary sources of magnesium include kelp, oats, nuts (almonds and cashews) and seeds (hemp, chia, pumpkin, and sunflower) as well as leafy greens, bananas, sweet potatoes, beans and legumes.