Mailbag: Slash Your Risk of Bone Fractures as You Age
By
Dr. Scott Olson, ND
Posted July 23, 2024
“My doctor recently told me that I have osteoporosis. What can I do to reduce my risk of fractures and maintain strong bones as I age?”
– Margaret
Hi Margaret,
Sorry to hear about your diagnosis. I’m sure it was a shock.
Osteoporosis is a serious condition that affects millions of people, and it’s not something to be taken lightly.
The good news is there’s a lot folks can do to reduce the risk of the condition worsening.
Here’s what I tell my own patients…
When it comes to osteoporosis the most common advice that’s handed out is to get enough calcium in your diet.
But here’s the thing…
I’ve never seen too little calcium be an issue. Think about cows, giraffes, elephants, and other enormous animals with huge bones whose diet is primarily greens. However, taking too much calcium CAN cause problems.
Exercise, on the other hand, is a critical component of bone health. Weight-bearing activities and resistance training are particularly effective at stimulating bone growth and maintaining bone density.
So, to prevent osteoporosis from worsening make sure you incorporate activities like walking, jogging, dancing, or lifting weights into your regular routine. Pick something you enjoy doing so it is easier to stick to it.
It’s also vital to recognize that certain lifestyle habits can have a detrimental effect on your bones. Smoking and drinking too much alcohol, in particular, significantly increase your risk of osteoporosis and fractures.
Finally, supplements can help maintain good bone mass. Following are my top picks for better bone health…
- Vitamin D: To boost your vitamin D levels, get plenty of sun exposure to top up your D levels. Aim for 10-15 minutes daily without sunscreen. Eat more fatty fish (salmon, tuna, mackerel), egg yolks, and fortified foods to boost your levels. And, if necessary, consider taking a vitamin D supplement.
- Magnesium: Eat plenty of magnesium-rich foods, such as nuts (almonds, cashews), seeds (pumpkin, chia), legumes (black beans, kidney beans), and whole grains, to support bone mineralization.
- Vitamin K: Include vitamin K-rich foods in your diet, including leafy greens (spinach, kale, collard greens), broccoli, and fermented foods (natto, sauerkraut), to activate proteins involved in bone metabolism.
- Fish Oil: Eat more omega-3-rich foods, including fatty fish (salmon, sardines, anchovies), flaxseeds, chia seeds, and walnuts to support bone health and reduce inflammation.
- Herbs: Some herbs, such as horsetail, red clover, and dandelion, have been traditionally used to support bone health.
Don’t let an osteoporosis diagnosis derail you. Take back your control with a few simple steps.
P.S. The belly secret behind STRONGER bones.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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