Top 5 Strategies to Prevent Falls, Osteoporosis, and Bone Loss
Osteoporosis affects over 10.2 million older adults. And nearly 44% of older adults have low bone mass prevalence. The risk of fractures, falls, joint pain, as well as morbidity and mortality greatly increase with poor bone density.
So what can do you and your loved ones do NOW to prevent bone loss?
Start with these Top 5 strategies to prevent falls, osteoporosis, and bone loss.
1. Remove Bone Saboteurs
High acid food and drinks including processed sugars and carbohydrates break down bone more rapidly. There also certain medications that increase bone loss. *Please consult your doctor or practitioner before changing your medications.* These include the following:
*Coffee, Alcohol, soft drinks, smoking, sedentary lifestyle, refined sugars, heavy metals, loop diuretics, PPIs (antacids)
2. Know your Risk
There is increased risk of osteoporosis for the following:
*asian or white race
* Rheumatoid Arthritis
* type 1 diabetes
* premature menopause.
– A sedentary or inactive lifestyle greatly impacts bone loss. When bedridden, bone mineral loss occurs up to 1% per week.
– You can GAIN bone mineral density with weight bearing exercise 1-3%/year. This includes walking, strengthening, upright movements and pain-free exercises.
-The ideal range of sleep is 6-8 hrs. A longer duration of sleep (>8 hrs) has increased risk of osteoporosis and falls. Not enough sleep does not allow for growth hormone and bone building.
-Choose from a high mix of organic fruits and veggies (7-13/day). Incorporate omega fat rich foods like fish (not tuna which can be high in mercury), grass fed dairy, chia and flax seeds, nuts, avocado
-Choose gluten- free, whole foods that improve gut health and digestion. Choose anti-inflammatory foods and avoid processed, refined sugars that break down the gut and bone and can increase pain.
Not sure where to start or how you can help a loved one with increased risk of osteoporosis?
Call us for a free consult for physical therapy, falls prevention, or functional medicine support.
*Simpson, Lani. Dr. Lani’s No-Nonsense Bone Health Guide: The Truth about Density Testing, Osteoporosis Drugs and Building Bone Quality at Any Age, Nashville, TN: Hunter House, 2014.
*Pizzorno, Lara & Jonathan Wright. Your Bones: How YOU can prevent Osteoporosis & Have Strong Bones for Life- Naturally. Edinburgh, VA:Pratikos, 2013.
*McCormick, R. Keith. The Whole Body Approach to Osteoporosis: How to Improve Bone Strength and Reduce Your Fracture Risk. Oakland, CA: New Harbinger Pub, 2008.
*Lanou, Amy Joy and Michael Castleman. Building Bone Vitality: A Revolutionary Diet Plan to Prevent Bone Loss and Reverse Osteoporosis, McGraw-Hill, 2009. PubMed
*Wright, N. C., Looker, A. C., Saag, K. G., Curtis, J. R., Delzell, E. S., Randall, S. and Dawson-Hughes, B. (2014), The Recent Prevalence of Osteoporosis and Low Bone Mass in the United States Based on Bone Mineral Density at the Femoral Neck or Lumbar Spine. J Bone Miner Res, 29: 2520–2526. doi:10.1002/jbmr.