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4 Things You Can Do to Prevent Osteoporosis


Osteoporosis is a condition in which the bones become brittle and fragile due to a loss of tissues. This can be caused by a vitamin D deficiency, hormonal changes, or other causes, and the result is porous bones that can easily break. There is no cure for osteoporosis, which affects more than 3 million people in the U.S. each year.

Osteoporosis isn’t an inevitable part of aging. Here are three preventative measures you can take to avoid this condition:

  • Eat plant-based and fermented foods. Vegetables and fruits contain a number of nutrients that naturally support healthy bones, including protein, vitamin C, vitamin K, potassium, magnesium, and calcium. Fermented foods, like kimchi, kefir, sauerkraut, and yogurt contain probiotics supports a healthy population of gut microbes, which can increase bone mineral density.
  • Engage in weight-bearing exercise. Exercised that strengthen muscle, such as jumping rope, jogging, climbing stairs, and walking can all stimulate bone formation and slow age-related bone loss. However, if you already have osteoporosis, talk to your doctor before engaging in an exercise routine.
  • Get enough sleep. Most adults need at least seven to eight hours of sleep per night. A 2015 study has shown that men and women over age 50 who slept less than six hours per night on average had a much higher risk of osteoporosis.
  • Avoid tobacco and heavy drinking. Abstaining from tobacco products and excessive amounts of alcohol can help people avoid a number of adverse health conditions, including osteoporosis.

At Arizona Center for Advanced Medicine, our Scottsdale integrative medical center offers osteoporosis testing in Arizona. If you are suffering from poor posture, back pain, bone fractures, and loss of height over time, we encourage you to schedule your diagnostic test as soon as possible. Contact us today to schedule your appointment.