Osteoporosis is a bone disease that results in weak, brittle bones, often increasing the risk of falls and fractures as you age. Anyone can develop osteoporosis, so we want to share some helpful tips on how to improve bone health. These preventative measures will go a long way in protecting yourself and maintaining strong, healthy bones!
1. Check your hormones.
Hormones have more to do with healthy bones than you might think! Women with low levels of estrogen (whether from birth control side effects or the result of menopause) are at a much greater risk of osteoporosis. Men experiencing hormonal imbalances and low testosterone are also at an increased risk. Our Tulsa hormone replacement therapy services help patients get their hormone levels back on track! We use bioidentical hormones, which are identical in structure to your body’s natural hormones.
2. Monitor thyroid levels.
Another area of your health to keep an eye on is your thyroid function. Your thyroid hormones can also affect the strength of your bones, and our functional medicine clinic monitors thyroid levels carefully to ensure we catch imbalances quickly before they become a bigger problem later.
3. Prioritize physical activity.
Daily exercise is one of the best things you can do to improve bone health. Walking, strength training, cardio– no matter what you do, remember that some activity is better than none at all. If you need motivation, find a group workout class or a partner to go on walks with. An active lifestyle is a form of preventative medicine that benefits your overall health and lowers your risk of diabetes, heart disease, high blood pressure, and yes, even osteoporosis!
4. Eat nutrient-dense foods.
Your diet is another important factor in understanding how to improve bone health. The body needs a certain amount of nutrients in order to function properly, and a balanced diet of protein, healthy fats, whole grains, fruits, and vegetables is key to optimal wellness. Make an effort to include foods high in calcium, magnesium, potassium, and Vitamin D, such as salmon, tuna, sardines, spinach, tomatoes, almonds, prunes, and low-fat dairy products.
5. Ask about dietary supplements.
Having a deficiency in Vitamin D is common and can contribute to poor bone health. Other nutrients, such as calcium and collagen are also vital! A nutritional supplement may be necessary if you aren’t getting enough of these vitamins and minerals from your diet. Here are a few products we offer in our online shop with bone health benefits:
- K2-D3 is a powerful combination of Vitamin K and Vitamin D for optimal absorption. These nutrients play a critical role in the building of bone proteins, as well as arterial support for heart health.
- Cal+ contains a bovine compound called microcrystalline hydroxyapatite concentrate (MCHC), a complex blend of calcium, phosphorus, type I collagen, amino acids, and more. It supports bone metabolism, structure, and strength.
- CollaGEN not only encourages healthy skin, hair, and nails but also supports healthy bone mineral density, bone flexibility, as well as joint connective tissue.
Now you know a bit more about how to improve bone health! Have any questions regarding osteoporosis prevention or treatment? Reach out to us – our expert functional medicine doctors are happy to discuss this topic in greater detail with you!
