10 Effective Strategies to Prevent and Reverse Osteoporosis

Taking preventive measures against osteoporosis is crucial, as it's easier to maintain bone health than to treat it later. Even if you already have osteoporosis, adopting these practices can help improve your condition. Here are some essential tips:

Avoid carbonated beverages. Fizzy drinks and champagne can deplete calcium from your bones due to their phosphate content.

Limit protein intake. Excessive protein causes acidity, which can lead to calcium loss through urine.

Do not block stomach acids with medication when experiencing heartburn or hiatal hernia. Proper stomach acid is essential for mineral absorption, including calcium. Use acid suppressors only temporarily.

Avoid caffeine. Each cup of coffee can cause 150 mg of calcium to be excreted through urine. If you consume caffeine, compensate by increasing calcium intake.

Choose appropriate calcium sources. Avoid calcium carbonate supplements like Tums, as they are poorly absorbed and can reduce stomach acid.

Remember, the body can absorb up to 500 mg of calcium at once.

Spend time in sunlight occasionally. Vitamin D promotes calcium absorption and its deposition into bones.

Monitor hormone levels regularly. Postmenopausal women and men experiencing andropause are prone to bone loss, and excess cortisol, insulin, and parathyroid hormones can contribute to this problem.

Follow a diet low in refined sugars and starches, rich in fiber, and containing enough protein.

Manage stress effectively. Elevated cortisol levels can accelerate bone deterioration.

Engage in regular weight-bearing and resistance exercises to stimulate bone growth and improve density.