1. Hormones Affect Bone Density
Osteoporosis is the loss of bone mass that naturally occurs in older women. Osteoporosis is closely associated with the change of hormone levels that a woman experiences when going through menopause. Women with osteoporosis may suffer from broken bones caused by osteoporosis. Reversing bone loss for older women reduces the amount of hip and other fractures.
2. Keep Estrogen With HRT
Hormone replacement therapy treats osteoporosis by keeping even levels of estrogen in a woman's body, which helps to keep bones healthy. HRT is not a long-term cure, but women on hormone replacement therapy are shown to have a lower risk of osteoporosis. Talk to your primary health care provider for more information about this option.
3. Exercise Builds Bone Density
Exercise helps build strong bones. Weight-bearing exercise is especially beneficial. Walking and weight-lifting can help build bone density. As little as five-pound weights can be beneficial. The muscles pulling on the bones during exercise trigger the need for the bone density. As little as fifteen to thirty minutes a day of weight-bearing exercise a day can help reverse osteoporosis.
4. Eat For Healthy Bones
Changing your diet helps reverse bone loss. Certain foods help you build strong bones. Find calcium in dairy products and dark leafy vegetables, such as spinach and sardines. Vitamin D helps your body use calcium. You can find it in fortified milk and orange juice. Soy is linked to bone health as well. Eating a diet rich in these foods ensures you have healthy bones. If you have already shown signs of bone density loss, a healthy diet will help you rebuild healthy bones.
5. Relax and Avoid Caffeine
Certain things can weaken your bones, so you must avoid them when trying to reverse osteoporosis. Stress raises cortisol levels in the system, which can lead to bone loss. Drinking carbonated beverages can leach calcium from the bones. Drinking fewer, or none at all, can help prevent this. Caffeine can trigger calcium loss, so avoid beverages high in caffeine, such as coffee, caffeinated energy drinks and sodas.
