There are approximately 40 million Americans who are at high risk of developing or already suffer from osteoporosis; 32 million of these individuals are women. The National Osteoporosis Foundation expects that half of Americans over the age of 50 will have osteoporosis by 2020. Even more concerning, approximately 25% of people aged 50 or older who suffer a hip fracture die within the following year.
Osteoporosis, which means “porous bone,” is a condition in which bones become thin and weak, often causing fractures—most commonly in the back, hip, and wrist. According to the Siteman Cancer Center, risks increase with age, and osteoporosis typically begins gradually around age 30. Men tend to lose bone slowly over time, while women often experience rapid bone loss during menopause, which may last 4–8 years before slowing. Because bone loss can progress for years without symptoms, many people are unaware they even have the condition.
The Mayo Clinic lists the symptoms of osteoporosis as:
- Back pain, which may be caused by a fractured or collapsed vertebra
- A stooped posture
- A bone fracture that occurs more easily than expected
- Loss of height over time
You may also want to check with your doctor if you’ve experienced early menopause, have taken corticosteroids long-term, or have a family history of osteoporosis.
Fortunately, several natural remedies and lifestyle approaches may help slow bone loss:
- Vitamin D
- Calcium
- Weight-bearing exercises
- Dietary changes
- Hormone Replacement Therapy (bioidentical options now available)
Vitamin D
Clinical trials using 800 mg of vitamin D per day have shown that this dose can prevent nearly 30% of hip and other non-vertebral fractures in adults over age 65 compared to placebo. Because vitamin D is fat-soluble, periodic blood testing is important to ensure levels remain within a safe range.
Calcium
Calcium supports the skeletal system and also serves as a reserve supply when the body needs it. Calcium deficiency can occur due to the body’s use of calcium in the bowel, kidneys, and skin. This deficiency leads to bone mobilization and eventually osteoporosis. Most adults require at least 800 mg daily, while post-menopausal women may need up to 1,000 mg due to increased calcium loss.
Weight-Bearing Exercises
It’s never too late to begin an exercise program to strengthen bones. Regular, well-designed exercise helps prevent falls and fractures by improving bone strength, muscle tone, balance, coordination, and flexibility. Walking and weight lifting are excellent options because they require the body to work against gravity.
Diet
Many American diets are high in acidic foods such as coffee, breads, red meat, sugar, and refined carbohydrates. An alkaline-balanced diet—rich in fruits, vegetables, and high-quality proteins—is crucial for bone and overall health. The body’s enzymatic and immune systems function best in a more alkaline environment. For more information, see Regaining Your Health & the pH Connection.
Medications Associated with Osteoporosis
Long-term use of certain medications can contribute to bone loss and increase the risk of osteoporosis. If you are concerned and currently taking prescription medications for any of the following conditions, speak with your doctor about possible alternatives:
- Anticoagulants and anticonvulsants
- Cancer chemotherapy drugs
- Glucocorticoids and adrenocorticotropic hormone
- Gonadotropin-releasing hormone agonists
- Lithium
- Methotrexate
- Parenteral nutrition
- Thyroxine
Conclusion
Osteoporosis may be a silent condition, but it is far from inevitable. By understanding your risk factors and taking proactive steps—such as supporting your body with key nutrients, staying active, and maintaining a balanced diet—you can help protect your bones and preserve long-term strength and mobility. Early awareness and consistent lifestyle habits make a meaningful difference, no matter your age.
Staying informed and working closely with your healthcare provider empowers you to take charge of your bone health and reduce the risk of fractures and complications in the years ahead.
Until next time, stay healthy!
Yours in health,
Dr. Gregg Gittins
