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Osteoporosis is a condition in which bone density decreases, resulting in brittle bones that are very susceptible to fracture.   Each year, approximately 300,000 people fracture a hip from falling.  As a result, up to one-third of these people die within one year of the fracture. 

If you want to keep your bones strong and reduce your risk of fracture, here is what you need to do:

  1. Improve Your Gut Health by taking probiotics and eating fermented vegetables.  Eat whole foods (vegetables, fruit, grass-fed meat, poultry, fish, potatoes, nuts, etc.) and reduce or eliminate processed food, sugar and grain consumption.  Avoid genetically modified foods (GMOs).  They have been shown to cause gastrointestinal damage and can actually kill off your healthy gut bacteria.  

  1. Ensure You Are Getting Enough Vitamin D, Calcium and Magnesium.  You can get vitamin D from sun exposure and take supplements. The recommended daily dosage for Vitamin D3 is 5,000 IU for children, 5-10,000 IU for adults, or enough to get blood test levels between 50-80 ng/dl. Try to get most calcium through your diet and take no more than 500-1,000mg in supplement form. The recommended daily dosage of magnesium is 400-1,000mg.

  1. Perform Weight-bearing and Strength Training Exercise on a Consistent Basis.  Bones need resistance exercise on a daily basis to stay strong.

  1. Be aware of the medications you are taking and their potential to deplete the body of calcium and other bone strengthening minerals.  These include: prednisone, thyroid drugs, cortisone, blood pressure diuretics (Lasix), laxatives, anti-depressants, anti-convulsants, heparin, and methotrexate.

  1. Watch your diet and lifestyle choices.   There are a number of substances that can rob the body of calcium.  They should be avoided or consumed in moderation.  These include:  cigarettes, soda, caffeine, alcohol, and salt.