How to Reverse Bone Loss

Bone loss afflicts millions of men and women, leaving bones brittle and weak. In this fragile condition, bones are more likely to break. The good news is that bone loss can be prevented or even reversed with a combination of exercise, nutrition and, in some cases, prescription medications.

Things You'll Need

• Bone density test
• Exercise program
• Healthy diet plan
• Medical supervision

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Instructions

Reverse Bone Loss

• 1

  Schedule a bone density test, especially if you are at high risk for osteoporosis. A bone density test, or DEXA scan, measures the calcium and minerals in your bones. These results are compared to those of other people who are of similar age and sex, and give an accurate assessment of your risk for osteoporosis.

• 2

  Perform weight-bearing exercise, which has been shown to improve bone density. Walking and climbing stairs are weight-bearing exercises. Non-impact exercise like swimming is not.

• 3

  Visit a gym in your area and discuss with a trainer about a strength-training routine suitable for your age and fitness level. A regular fitness routine can also help to improve balance and mobility, reducing the likelihood of a fall.

• 4

  Choose calcium-rich, bone-building foods. Low-fat dairy foods like yogurt and skim milk, dark green, leafy vegetables and sardines are good calcium sources.

• 5

  Add prunes--now called dried plums--to your diet. Studies from Florida State University and Oklahoma State University indicate that prunes can reverse bone loss after menopause.

• 6

  Take your vitamins. Bone-building supplements that contain calcium, magnesium and vitamin D can improve bone health.