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Natural Ways to Improve Osteopenia

Osteopenia, a condition most commonly associated with aging, causes a person's bone mineral density to drop below peak levels. While it is normal to experience diminished bone density as we age, if left untreated, osteopenia can lead to osteoporosis and fractures. There are some simple, natural steps you can take to improve osteopenia and slow your rate of bone loss.

  1. Exercise

    • Exercise stimulates the production of hormones that direct the building and repairing of your bones. A research study by Tufts University found that moderate exercise was effective in helping women between the ages of 50 and 70 preserve their bone mineral density. If you're just starting an exercise program, don't overdo it. Work with your doctor to develop a program that's appropriate for your age and fitness level.

    Diet

    • Excessive intake of alcohol, caffeine and sodium can result in bone loss, and tobacco use has been linked to bone loss as well. Eat a natural diet that is heavy in proteins, fruits and vegetables that are rich in the vitamins and minerals your body needs to build and preserve bone. Some of those foods include fish, dairy products, green vegetables nuts and beans.

      In contrast, much of the nutritional value in processed foods is destroyed during manufacturing and packaging, and they tend to be loaded with sodium, which extends their shelf life but is bad for your bones.

    Supplements

    • Calcium is important for making and preserving bone, but you also need adequate levels of vitamin D to help your body absorb the calcium. Your doctor can use a simple test to determine if your vitamin D levels are too low. Minerals such as magnesium and vitamin K also help calcium conduct its important work, and some calcium supplements will have all these ingredients.

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