How to Rebuild Lost Bone From Osteoporosis

Osteoporosis is a condition that causes bone loss and weak bones. According to the National Osteoporosis Foundation, it affects 10 million Americans. Although it's often thought of as a disease related to aging, it's actually not a part of aging. The risk increases with age, and it also affects women more often than men. If there is bone loss due to osteoporosis, there are ways to rebuild bones and prevent future bone loss. Treatment may be as simple as increasing your consumption of calcium and vitamin D, along with exercise and dietary modifications. There is no cure for osteoporosis, but it can be effectively managed with these lifestyle modifications.

Things You'll Need

• Calcium-rich foods
• Gym membership or exercise DVDs
• Supplements including vitamin D and calcium

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Instructions

Instructions

• 1

  Eat foods that are high in calcium. Make it a goal to consume at least 1,300 milligrams of calcium per day. Dark, leafy green vegetables are an excellent source of calcium. In addition, dairy products, salmon, sardines and enriched breads and cereals contain plentiful amounts of calcium.

• 2

  Commit to a regular workout routine. To rebuild bone density, lift weights, or do any type of resistance training for a minimum of two to three days per week. This type of exercise helps the bones to retain calcium and also stimulates bone growth. It does so by building muscle. When exercising, that muscle puts force against the bone that strengthens it and helps it to grow.

• 3

  Take vitamin D and calcium supplements. Vitamin D is crucial as it helps the body to absorb calcium. Also, as it can be difficult to get all of the needed calcium through food, it's best to add a calcium supplement as well.

• 4

  If you drink alcohol or smoke cigarettes, stop doing so. It is imperative that anyone that has suffered bone loss quit smoking cigarettes as smoking increases the rate of bone loss and inhibits growth. Smoking also decreases estrogen production in women, which also inhibits bone growth. Alcohol restricts bone growth as it interferes with vitamin D and does not allow it to be fully absorbed. That leads to less calcium being absorbed.