Reverse Osteoporosis Naturally | Trio Natural Medicine (2022)

Reverse Osteoporosis Naturally | Trio Natural Medicine (1)

Should you be concerned about your bone health? It’s never too early to take a proactive approach to keeping your bones strong. Your bones are continuously breaking down and rebuilding. When you are younger your body makes new bone faster than it breaks down which helps to build your bone density. Bone density peaks around age 30 and after that bone mass declines as you get older. If bone density falls below a certain range you can be diagnosed with Osteopenia or Osteoporosis depending on the degree of bone loss. Having low bone density causes weak and brittle bones that break easily.

The goal to protecting your bones is to create new bone while slowing down the rate of bone loss.

Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due toosteoporosis.

Are you at risk for Osteoporosis?

The following are risk factors for low bone density:

    • Low calcium and mineral diet
    • Sedentary lifestyle
    • Tobacco and Alcohol use
    • Menopausal Woman
    • Men over age 50
    • Stress (increased cortisol breaks down bone and shuts down digestive function leading to nutrient deficiency)
    • Digestive disorders (Crohn’s, Celiac disease, Ulcerative colitis, IBS)
    • Certain Medications (corticosteroids, anti-depressants, methotrexate, anti-seizure medications, and proton-pump inhibitors for acid reflux)

The conventional treatment for osteoporosis is bisphosphonates which are a class of drugs that prevent the loss of bone density by reducing the number of bone cells called osteoclasts that cause bone breakdown. Although this is the first line of treatment for low bone density, many women are apprehensive about starting this medication due to the numerous side effects associated with it including bone, joint or muscle pain, nausea, difficulty swallowing, irritation of the esophagus, gastric ulcers, inflammation of the eye, osteonecrosis of the jaw and unusual fractures of the hip.

Studies have shown that these medications increase bone mineral density by an average of 4.1% in the hips and 6.2% in the spine over the course of 3 yrs of treatment.

With our naturopathic approach we look at all the factors that effect bone density including diet and lifestyle, nutrient levels, stress, hormones and health history and create a wellness plan tailored to the individual needs of each patient with the goal of helping to build and maintain healthy bone density.

With our naturopathic approach we have been able to reverse osteoporosis in our patients without any of the harmful side effects associated with conventional osteoporosis medications.

Patient Case:

57 yo postmenopausal woman with osteoporosis of spine and osteopenia of the hip.

Treatment: started patient on nutritional support, dietary changes and bio-identical hormone therapy.

(Video) I Reversed Osteoporosis Naturally, Without Drugs!

Results:

    • Increase in bone mineral density (BMD) in spine by 24% after 1-1/2 years of treatment.
    • Additional increase in BMD of spine by 18% in 4 months.
    • Total of 38% increase in BMD of spine after 3 years of naturopathic treatment.
    • 12.5% increase in BMD of hips after 1-1/2 yrs of treatment
    • Reversal of osteoporosis in the spine

Check out these amazing results with our natural approach!

9/2015

3/2017

7/2018

Increase in BMD after 1.5 yrs of treatment

Increase in BMD after 3yrs of treatment

Average increase in BMD after 3yrs of Bisphosphonates

T score Spine

-2.9

-2.2

-1.8

24%

(Video) Osteoporosis - Dr. Shostek Addresses Natural Treatment and Prevention

38%

6.2%

T score Hips

-2.4

-2.1

-2.1

12.5%

12.5%

4.1%

As the table above shows, we were able to significantly increase our patient’s bone mineral density in the hips and spine above and beyond the average increase in bone mineral density expected with bisphosphonates. This is huge! Yet bisphosphonates remain the standard of care for osteoporosis treatment despite the fact that natural treatments with better outcomes exist.

Whether you are premenopausal or postmenopausal, you can take action now to protect your bones. Listed below are evidence-based natural treatments to improve bone density and slow the rate of bone loss.

8 Natural Ways to Build Healthy Bones:

1) Eat your Veggies: veggies are rich in minerals which are needed to build bone density. Vegetables are also high in antioxidants like vitamin C which not only stimulates the production of bone-forming cells but also protects bone cells from free-radical damage.

(Video) How to Treat Osteoporosis Naturally - by Doreen Spackman

2) Perform Weight-Bearing Exercises: Research shows that a minimum of 2hrs per week of high-impact strength-training exercises done on a regular basis improves bone density by promoting the formation of new bone growth.

3) Get Adequate Protein: 50% of bone is made of protein and research shows that older women who consume higher amounts of protein have better bone density especially during weight loss or calorie restriction.

4) Eat Calcium-rich foods: calcium is the main mineral found in bones so it’s important to get your daily required intake which is 1300mg per day for teens, 1000mg/day for young adults (19-50) and 1200mg/day 51 and older.

Non-dairy sources of calcium include:

    • Nuts and Seeds
    • Beans and Lentils
    • Sea vegetables
    • Leafy Greens
    • Soy
    • Salmon and Sardines

5) Supplement with Vitamin D3 and K2: Vitamin D helps your body absorb calcium while K2 helps to mineralize bones with calcium. Even though our bodies can synthesize vitamin D from sun exposure, most people (even in sunny climates) are deficient which is why taking a daily vitamin D supplement is important. It is best to test your vitamin D levels with a blood test first to determine the best dose to keep your levels optimal.

6) Omega-3 fatty acids: omega 3 fatty acids from fish and plant sources (walnuts and flaxseeds) reduce bone breakdown and increase bone formation.

7) Magnesium and Zinc: Magnesium and zinc are important minerals, in addition to calcium, that are needed for bone health.

8) Optimize Hormone levels: Estrogen deficiency leads to decreased bone mass and reduced bone strength. Accelerated bone loss occurs when serum estradiol levels decline to postmenopausal levels. To prevent or decrease bone loss, serum estradiol must be maintained at a minimum of 40-60pg/ml which can be achieved with bio-identical estrogen replacement therapy in a menopausal woman. Women with undetectable estradiol levels are 2.5 times more likely to suffer hip and spine fractures compared to women with higher levels of estrogen.

In men, low testosterone can cause a loss of bone mass.

9) Reduce Stress and Treat Adrenal fatigue: Low DHEA and chronically high or low cortisol from prolonged stress inhibits bone formation and decreases bone density. The best assessment of adrenal function is to test your DHEA and cortisol levels with a 5-point saliva test.

If you have been diagnosed with osteoporosis or osteopenia and you are looking for a natural treatment approach, we are here to help. Call our office at 310-955-7261 to schedule a consultation with one of our naturopathic doctors and start your path to wellness.

Resources:

Kemmler, Wolfgang et al. Exercise frequency and bone mineral density development in exercising postmenopausal osteopenic women. Is there a critical dose of exercise for affecting bone? Results of the Erlangen Fitness and Osteoporosis Prevention Study. Bone , August 2016, Volume 89 , 1 – 6

(Video) Reverse Osteoporosis Naturally

https://www.thebonejournal.com/article/S8756-3282(16)30106-5/fulltext

Gunn, CA et al. Increased intake of selected vegetables, herbs and fruit may reduce bone turnover in post-menopausal women. Nutrients.2015 Apr 8;7(4):2499-517.

Jennings A, et al. Amino Acid Intakes Are Associated With Bone Mineral Density and Prevalence of Low Bone Mass in Women: Evidence From Discordant Monozygotic Twins. J Bone Miner Res.2016 Feb;31(2):326-35

Promislow JH, et al. Protein consumption and bone mineral density in the elderly : the Rancho Bernardo Study. Am J Epidemiol.2002 Apr 1;155(7):636-44

Beasley JM et al. Biomarker-calibrated protein intake and bone health in the Women’s Health Initiative clinical trials and observational study. Am J Clin Nutr.2014 Apr;99(4):934-40

Sukumar D, et al. Areal and volumetric bone mineral density and geometry at two levels of protein intake during caloric restriction: a randomized, controlled trial. J Bone Miner Res.2011 Jun;26(6):1339-48

Molfino A, et al. The role for dietary omega-3 fatty acids supplementation in older adults. Nutrients.2014 Oct 3;6(10):4058-73

Griel AE, et al. An increase in dietary n-3 fatty acids decreases a marker of bone resorption in humans. Nutr J.2007 Jan 16;6:2.

Vaananen HK, et al. Estrogen and bone metabolism. Maturitas.1996 May;23 Suppl:S65-9. Nat Rev Endocrinol. 2013 Dec; 9(12): 699–712.

Stavros CM, et al. The role of estrogen and androgen receptors in bone health and disease. Nat Rev Endocrinol. 2013 Dec; 9(12): 699–712.

Bruce Ettinger, et al. Associations between Low Levels of Serum Estradiol, Bone Density, and Fractures among Elderly Women: The Study of Osteoporotic Fractures. The Journal of Clinical Endocrinology & Metabolism, Volume 83, Issue 7, 1 July 1998, Pages 2239–2243,https://doi.org/10.1210/jcem.83.7.4708

https://academic.oup.com/jcem/article/83/7/2239/2865147

Pia-Maria Wippert, et al. Stress and Alterations in Bones: An Interdisciplinary Perspective. Front Endocrinol (Lausanne). 2017; 8: 96.

(Video) How to REVERSE Osteoporosis and Osteopenia Naturally! | Improve Bone Mineral Density & Bone Mass

Laurie F, et al. Effect of 12-month dehydroepiandrosterone replacement therapy on bone, vagina, and endometrium in postmenopausal women. J Clin Endocrinol Metab.1997 Oct;82(10):3498-505.

Miklos S. Dehydroepiandrosterone sulphate in the diagnosis of osteoporosis. Acta Biomed Ateneo Parmense.1995;66(3-4):139-46

FAQs

Reverse Osteoporosis Naturally | Trio Natural Medicine? ›

Studies have shown that these medications increase bone mineral density by an average of 4.1% in the hips and 6.2% in the spine over the course of 3 yrs of treatment.
...
Non-dairy sources of calcium include:
  1. Nuts and Seeds.
  2. Beans and Lentils.
  3. Sea vegetables.
  4. Leafy Greens.
  5. Soy.
  6. Salmon and Sardines.
Oct 23, 2018

Can I reverse my osteoporosis naturally? ›

Your doctor diagnoses osteoporosis based on bone density loss. You can have different degrees of the condition, and catching it early can help you prevent the condition from worsening. You cannot reverse bone loss on your own.

How can I restore bone density naturally? ›

10 Natural Ways to Build Healthy Bones
  1. Eat Lots of Vegetables. ...
  2. Perform Strength Training and Weight-Bearing Exercises. ...
  3. Consume Enough Protein. ...
  4. Eat High-Calcium Foods Throughout the Day. ...
  5. Get Plenty of Vitamin D and Vitamin K. ...
  6. Avoid Very Low-Calorie Diets. ...
  7. Consider Taking a Collagen Supplement. ...
  8. Maintain a Stable, Healthy Weight.
Jan 18, 2017

Can you build bone density back up? ›

While you can never regain the bone density you had in your youth, you can help prevent rapidly thinning bones, even after your diagnosis.

Can vitamin D reverse osteoporosis? ›

In some cases, a person can reverse osteoporosis bone loss with certain medications. People can maintain bone health by eating a nutritious diet, doing weight bearing exercise, and taking calcium and vitamin D supplements.

What foods destroy bone density? ›

5 Foods That Weaken Bones
  • Alcohol. When you drink, alcohol acts like a calcium-blocker, preventing the bone-building minerals you eat from being absorbed. ...
  • Soft Drinks. ...
  • Salt. ...
  • Hydrogenated Oils. ...
  • Vitamin A-Rich Foods.
Sep 21, 2011

What is the fastest way to increase bone density? ›

Keep reading for tips on increasing bone density naturally.
  1. Weightlifting and strength training. ...
  2. Eating more vegetables. ...
  3. Consuming calcium throughout the day. ...
  4. Eating foods rich in vitamins D and K. ...
  5. Maintaining a healthy weight. ...
  6. Avoiding a low calorie diet. ...
  7. Eating more protein. ...
  8. Eating foods rich in omega-3 fatty acids.
Jul 30, 2019

How can I stimulate my bone growth naturally? ›

Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss. Avoid substance abuse. Don't smoke. If you are a woman, avoid drinking more than one alcoholic drink each day.

Can walking reverse osteoporosis? ›

These activities include walking, jogging, tennis, netball, or dance. They are proven to be the best for bone density and improving balance suitable for the prevention of osteoporosis. However, these activities do not help your bones grow.

How long does it take to regain bone density? ›

Maintaining bone health

In general, healthy people who undergo prolonged periods of bed rest or immobilization can regain bone mass when they resume weight-bearing activities. Studies suggest that there is a good chance to fully recover the lost bone if the immobilization period is limited to 1 to 2 months.

What is the best natural supplement for osteoporosis? ›

Best Supplements for Osteoporosis
  • Calcium.
  • Vitamin D.
  • Magnesium.
  • Vitamin K.
  • Soy Isoflavones.
  • Zinc.
  • Frequently Asked Questions.
Nov 28, 2021

How can I increase my bone density after 60? ›

5 ways to build strong bones as you age
  1. Think calcium. Women up to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily.
  2. And vitamin D. ...
  3. Exercise. ...
  4. Don't smoke. ...
  5. Drink alcohol moderately, if at all. ...
  6. Remember protein. ...
  7. Maintain an appropriate body weight.
Jul 31, 2020

Which fruit is best for bones? ›

Food rich in vitamin C such as oranges, orange juice, bananas, plantains, prunes, grapefruits, strawberries, papaya, pineapples, and guava. Fruit juices that contain calcium and vitamin D. Fruits rich in vitamin K such as blueberries, raspberries, plums, grapes, and figs are good for bones.

What is the best calcium to take for osteoporosis? ›

The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in an acid environment, so they should be taken with a meal. Calcium citrate supplements can be taken any time because they do not need acid to dissolve.

Which probiotic is best for osteoporosis? ›

Summary of Probiotic Therapy for Osteoporosis Research

The probiotics used in the studies were specific strains, with lactobacillus reuteri ATCC PTA 6475 (L. reuteri 6475) being one of the more successful strains.

Does Vitamin K2 reverse osteoporosis? ›

One Japanese study found that a daily intake of low-dose vitamin K2 significantly improved vertebral BMD in postmenopausal women with osteoporosis, but there were no significant changes in BMD among postmenopausal women without osteoporosis.

Can you treat osteoporosis without medication? ›

Treatments for established osteoporosis may include exercise, vitamin and mineral supplements, and medications. Exercise and supplementation are often suggested to help you prevent osteoporosis. Weight-bearing, resistance and balance exercises are all important.

What is the most effective treatment for osteoporosis? ›

Bisphosphonates are usually the first choice for osteoporosis treatment. These include: Alendronate (Fosamax), a weekly pill. Risedronate (Actonel), a weekly or monthly pill.

What is normal bone density for a 70 year old woman? ›

It is recommended that women < 70 years old are treated if the bone mineral density T-score is below -2.5. For women > or = 70 years of age, a lower cut-off point has been chosen, i.e. a Z-score below -1.

What not to eat if you have osteoporosis? ›

Foods to limit or avoid
  • High-salt foods.
  • Alcohol. While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss. ...
  • Beans/legumes. While beans have some healthy attributes for women with osteoporosis, they're also high in phytates. ...
  • Wheat bran. ...
  • Excess vitamin A. ...
  • Caffeine.

What not to do if you have osteoporosis? ›

If you have osteoporosis, don't do the following types of exercises: High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general.

Are bananas good for osteoporosis? ›

As all these nutrients play an essential role for your health, they also improve your bone density. Eat pineapple, strawberries, oranges, apples, bananas and guavas. All these fruits are loaded with vitamin C, which in turn, strengthen your bones.

How do you stimulate bone growth? ›

Your doctor may also recommend that you increase your daily intake of increase your daily intake of vitamin D, vitamin C, and calcium during the treatment process. This can encourage the bones to produce new, healthy cells to assist in the healing process.

How do you slow down osteoporosis? ›

Preventing Osteoporosis. There are things you should do at any age to prevent weakened bones. Eating foods that are rich in calcium and vitamin D is important. So is regular weight-bearing exercise, such as weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.

Is osteoporosis a death sentence? ›

A diagnosis of osteopenia or osteoporosis is not a death sentence. Rather, it's a warning that you have to pay more attention to your lifestyle habits and your surroundings. For women don't die from osteoporosis; instead, they die from complications related to the fractures that occur with severe osteoporosis.

What is the best bone builder? ›

Along with calcium-rich foods, those packed with magnesium, potassium, and vitamins C and K are also great bone builders. Five daily servings of fruit and vegetables, such as citrus fruit and leafy greens, is the best way to get them.

Does magnesium help with osteoporosis? ›

Magnesium is a mineral that plays an important role in maintaining healthy bones. It contributes to increased bone density and helps prevent the onset of osteoporosis.

How can I get 1000 mg of calcium a day? ›

If you eat and drink the following foods over the course of one day you will get a total of about 1,000 mg of calcium:
  1. 2 slices of rye bread or whole grain bread,
  2. 2 slices of gouda, edam or emmental cheese,
  3. 1 serving of broccoli,
  4. 2 glasses of mineral water, and.
  5. 1 pot of yoghurt (200 g).
Oct 22, 2013

Can walking reverse osteoporosis? ›

These activities include walking, jogging, tennis, netball, or dance. They are proven to be the best for bone density and improving balance suitable for the prevention of osteoporosis. However, these activities do not help your bones grow.

Can you increase bone density after 60? ›

1.Exercise

Just 30 minutes of exercise each day can help strengthen bones and prevent osteoporosis. Weight-bearing exercises, such as yoga, tai chi, and even walking, help the body resist gravity and stimulate bone cells to grow. Strength-training builds muscles which also increases bone strength.

What is the best supplement to reverse osteoporosis? ›

Vitamin D is the most significant nutrient for the proper absorption of calcium. Vitamin D and calcium work together to slow down or even reverse osteoporosis.

Can you stop osteoporosis from getting worse? ›

Treating osteoporosis means stopping the bone loss and rebuilding bone to prevent breaks. Healthy lifestyle choices such as proper diet, exercise, and medications can help prevent further bone loss and reduce the risk of fractures. But, lifestyle changes may not be enough if you have lost a lot of bone density.

What should you not do if you have osteoporosis? ›

If you have osteoporosis, don't do the following types of exercises: High-impact exercises. Activities such as jumping, running or jogging can lead to fractures in weakened bones. Avoid jerky, rapid movements in general.

What is the best calcium to take for osteoporosis? ›

The two most commonly used calcium products are calcium carbonate and calcium citrate. Calcium carbonate supplements dissolve better in an acid environment, so they should be taken with a meal. Calcium citrate supplements can be taken any time because they do not need acid to dissolve.

What is the best bone builder? ›

Along with calcium-rich foods, those packed with magnesium, potassium, and vitamins C and K are also great bone builders. Five daily servings of fruit and vegetables, such as citrus fruit and leafy greens, is the best way to get them.

Can bone density loss be reversed? ›

The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.

How can I increase my bone density without medication? ›

What can I do to keep my bones healthy?
  1. Include plenty of calcium in your diet. For adults ages 19 to 50 and men ages 51 to 70, the Recommended Dietary Allowance (RDA) is 1,000 milligrams (mg) of calcium a day. ...
  2. Pay attention to vitamin D. ...
  3. Include physical activity in your daily routine. ...
  4. Avoid substance abuse.

How do you stimulate bone growth? ›

Bone stimulators are either external or surgically implanted into the area of the affected bone. An implanted stimulator allows for constant stimulation directly at the fracture site but may cause infection.

What foods to avoid if you have osteoporosis? ›

Foods to limit or avoid
  • High-salt foods.
  • Alcohol. While a moderate amount of alcohol is considered safe for those with osteoporosis, excess alcohol can lead to bone loss. ...
  • Beans/legumes. While beans have some healthy attributes for women with osteoporosis, they're also high in phytates. ...
  • Wheat bran. ...
  • Excess vitamin A. ...
  • Caffeine.

Videos

1. How to reverse osteoporosis and increase bone density naturally - Dr. Cammisa
(BStrong4Life)
2. Osteoporosis (Weak Bones) Can Supplements & Vegetables In Diet Reverse Bone Loss (Science Based)
(Bob & Brad)
3. Foods that Fight Osteoporosis
(Sharp HealthCare)
4. Top 3 Exercises for Osteoporosis or Osteopenia (Bone Loss)
(Bob & Brad)
5. Reverse/Prevent OSTEOPOROSIS (Get Stronger Bones) 2022
(KenDBerryMD)
6. Osteoporosis Success Stories — Tracey Builds Bone Without Drugs
(Dr. Susan E. Brown)

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