Diet and lifestyle are two of the most important factors in the prevention of osteoporosis, but are also the cornerstone of maintaining health and longevity. 
Exercise is Important
Proper exercise is integral to maintaining good health. Particularly for osteoporosis prevention, the right type of exercise matters. Exercise that includes weight bearing and resistance helps to load the axial spine, or the cervical, thoracic and lumbar areas of the spine, to increase bone mineral density. This can be accomplished by weight lifting, walking with a weighted vest or small backpack and using resistance bands. If you have osteoporosis or osteopenia (the precursor to osteoporosis), make sure to tell your doctor if you have back pain after doing these activities, as compression fractures can occur. Balance is another key to the exercise regimen to prevent osteoporosis and can include activities such as yoga, tai chi or qi gong. Maintaining and practicing balance is integral to prevent falls and can easily be worked into a daily routine when brushing one’s teeth, washing the dishes or drinking a morning cup of coffee.
Optimize Diet and Nutrition
Eating a healthy diet with minimal processed foods and sugar is important for generating all the needed vitamins and nutrients for strong bones. Some of the most important vitamins and minerals for bone growth are calcium, magnesium and vitamins D and K. Physiologically, these vitamins and minerals work in concert to either maintain bone mass or break it down when necessary. Vitamin D is not hard to come by in Arizona, but some folks can still be deficient and may need to supplement; a simple blood test performed by your doctor can help one understand vitamin D status. Early AM and late PM sunlight is important for physiological function and also contains the most red light, which is relaxing and calming and will provide vitamin D. A great place to practice your balance is outside! Vitamin K, typically in the form of K2, aids the absorption of vitamin D. It is helpful to find a supplement containing both of these vitamins together to ensure proper absorption. Calcium and magnesium can be found in foods such as dark, leafy greens, dairy products, pumpkin seeds and eggs. Ideally, more calcium is coming from the diet than a supplement, so talk to a naturopathic doctor about how to add more calcium containing foods to your diet. Certain foods have also shown to be protective, such as soy products, dairy for its calcium content, and foods with probiotics such as sauerkraut. Avoiding alcohol and drinking plenty of filtered water are essential to maintain proper nutrient balance.
Medications Play a Role
Certain medications can be protective, such as certain forms of hormone replacement therapy. Maintaining hormonal balance is important, as many different hormones play a role in the physiology of healthy bones, calcium and vitamin D levels, including estrogen, thyroid and parathyroid hormones. Other medications can increase the risk for osteoporosis, such as steroids commonly used to treat asthma and PPIs or acid-blockers, commonly used to treat heartburn. Talk to your doctor if you have been on these medications long-term and are concerned about bone loss.
Diet and lifestyle are two of the most important factors in the prevention of osteoporosis, but are also the cornerstone of maintaining health and longevity. Practicing proper nutrition, daily movement and activities that cultivate joy are the key to a healthy lifestyle for many years to come. If you are interested in how to make healthier changes, speak to a naturopathic doctor today about osteoporosis prevention or general health and wellness. FBN
By Paul M. Despres, NMD and Alexandra Mele, ND
Drs. Paul M. Despres and Alexandra Mele are licensed naturopathic physicians practicing at Aspen Integrative Medical Center in Flagstaff. They specialize in acute care, men’s health, women’s health, gastrointestinal disorders, and complex chronic disease such as Long Covid, Lyme Disease, Mold Illness, and environmental toxicity. For additional information or to schedule an appointment, please call 928-213-5828 or visit aspenmedcenter.com.
