Here are some essential and specific ways to protect your bones:Diet. Bones are dynamic organs that thrive in a mineral-rich environment. If you eat a lot of refined foods, you are likely to have weak bones and poor teeth. Follow the dietary programs outlined in Women's Bodies, Women's Wisdom, which are low-acid diets that support the health of your entire body.
Exercise. Two 40-minute sessions per week of weight training have been shown to increase bone density as much as estrogen, according to research by Miriam Nelson, Ph.D., Director of the Center for Physical Activity and Nutrition at Tufts University and author of Strong Women, Strong Bones (Perigee Trade, updated edition 2006). Proper alignment of the skeleton is also crucial for maintaining healthy bones and hips throughout life. Pilates and yoga are excellent for alignment.
Reduce phosphate consumption. Phosphate consumption directly interferes with calcium absorption. Eliminate cola and root beer drinks, which have a high phosphate content.
Quit smoking and cut back on alcohol. Since smokers, along with women who consume two or more alcoholic drinks daily, are at the highest risk for osteoporosis, women should refrain from smoking and limit alcohol intake.
Limit caffeine. Caffeine increases the rate at which calcium is lost in the urine. Daily intake should be limited to no more than the equivalent of the amount of caffeine found in one to two cups of coffee.
Decrease stress hormones. If you are depressed or under chronic stress, get help. Depression increases the risk for osteoporosis. The stress hormone known as cortisol is higher in depressed or chronically stressed individuals, and over time, this hormone results in bone (and skin) breakdown.
Boron. Boron is a trace element found in fruits, nuts and vegetables. It has been found to reduce urinary calcium loss and to increase serum levels of 17-beta estradiol (the most biologically active estrogen); both of these effects help bone health. The minimum daily dose of boron needed (2 mg per day) is easily met with a diet rich in fruits, nuts and vegetables; supplements can be taken up to 12 mg per day.
