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WHY OSTEOPOROSIS CAN HAPPEN IN YOUR 30S (PLUS: 6 NUTRIENTS TO PROTECT YOUR
BONES)



by Aimee McNew

Facebook3.9kTweet2.5kPin18Print

People think of osteoporosis as something that affects you later in life, yet
bone loss can start as early as your 30s.



Few women are aware that their risk of getting osteoporosis starts long before
menopause, so prevention is far from their minds. Unfortunately, once you
develop this disorder of brittle bones and increased risk for fracture, there’s
no going back. Here’s why you need to start thinking about bone health today.


WHAT IS OSTEOPOROSIS?

Osteoporosis is a disease of the bones, named from the Latin meaning “porous
bones”. While many think of bones as fixed structures, they’re actually being
remodeled and rebuilt all the time.

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If you could look closely at a bone, you’d see that it has many tiny holes
scattered throughout, like a honeycomb. The bigger these holes get, the more
porous and prone to breakage that bone becomes. Osteoporosis occurs when the
holes inside the bones are too big due to nutrient deficiencies.

Nutrient deficiency is at the core of osteoporosis and can be brought on by
medication side effects that deplete nutrients or by genetics. In order for
bones to stay dense and strong, the body needs a steady supply of calcium,
magnesium, phosphorus, and manganese.

Osteoporosis can occur at any age but is most common in older adults, especially
post-menopausal women. Reproductive hormones protect women’s bone density, so
when levels dramatically fall off around menopause, bone health becomes a
greater risk.

More than 24 percent of women over age 65 have osteoporosis, compared with just
over 5 percent of men over age 65. (1)

--------------------------------------------------------------------------------


HOW TO PREVENT OSTEOPOROSIS



It is entirely possible to prevent osteoporosis, even if it runs in your family.
The primary ways to prevent osteoporosis are lifestyle choices. They include:
(2)

 * Regular exercise
 * Eating a healthy diet
 * Not smoking

The best types of exercise for protecting and building bone density are weight
bearing and resistance types. Weight-bearing forces the bones to work against
gravity and increase strength. These include: (3)

 * Walking
 * Hiking
 * Jogging
 * Stair climbing
 * Playing tennis
 * Dancing
 * Yoga (like these simple yoga poses for osteoporosis)

Resistance training also supports bone health, and this primarily includes
lifting size-appropriate weights. You don’t have to become a bodybuilder to
support bone health, you just need to lift slightly heavy things on a regular
basis.

--------------------------------------------------------------------------------


RISK FACTORS AND SYMPTOMS

Some people are more prone to osteoporosis than others, particularly when
certain factors are present. These factors include: (4)

 * Low calcium or vitamin D levels
 * Too much vitamin A
 * Excess caffeine
 * High salt intake
 * 3 or more alcoholic drinks per day
 * Smoking or secondhand smoke exposure
 * Being underweight
 * Taking certain medications
 * Having certain diseases (IBD, RA, and lupus)
 * A sedentary lifestyle

Osteoporosis usually doesn’t show symptoms until the disease has progressed.
These symptoms can include: (5)

 * Back pain
 * Loss of height over time
 * Stooped posture
 * Bones that fracture more easily than expected

--------------------------------------------------------------------------------


DIAGNOSIS AND TESTING FOR OSTEOPOROSIS

Osteoporosis is diagnosed in a few ways. If you have a family history of bone
density problems, your doctor might recommend bone density testing before
menopause or shortly after, to see if early intervention needs to take place.

Bone density scans are painless, easy tests that take 20 to 30 minutes to
complete. They are a type of x-ray, typically done on the arm or wrist. (6)

You can also get labs done to test your vitamin D and calcium levels since these
are two nutrients that are vital for bone health. They might also test thyroid
levels since thyroid disease is a risk factor for bone density problems.
Finally, doctors can also assess hormones or other markers to get a picture of
overall health. (7)

While there is no cure for osteoporosis, it can be addressed with lifestyle
factors and nutrient supplementation. These often include calcium, vitamin D,
and exercise.

--------------------------------------------------------------------------------


6 NUTRIENTS THAT PROTECT BONE HEALTH

To keep bones healthy, it’s important to eat plenty of bone-building and
anti-inflammatory foods. These are the top options that support bone health,
whether you’re in your 30s, 60s, or beyond.

Calcium: Calcium is the main building block of bones. If you don’t eat dairy, be
sure to eat plenty of foods that are high in calcium, like sardines, spinach,
chia seeds, almonds, rhubarb, and figs.

Vitamin D: In order to absorb calcium, the body needs adequate levels of vitamin
D. Eat plenty of salmon, mackerel, and mushrooms and be sure to get enough sun.
You might want to consider supplementing with vitamin D if you don’t live near
the equator since you won’t be able to get enough sun exposure for half of the
year.

Magnesium: Magnesium works in synergy with vitamin D and calcium. Food sources
include spinach, almonds, dark chocolate, avocado, bananas, and other nuts.

Manganese: You don’t need as much manganese as the above minerals to get your
required fill, and fortunately, few people run too low on this nutrient. Find it
in foods like nuts, leafy greens, and dark chocolate.

Selenium: Selenium is an essential mineral required for thyroid hormone
synthesis, and many people are deficient. The best food sources include Brazil
nuts, sunflower seeds, eggs, spinach, and any kind of meat.

Protein: Bones require enough macronutrients to maintain density and when paired
with weightlifting, eating enough protein can help support the skeletal
structure. Choose high-quality, grass-fed and wild-caught protein sources for
the most health benefits. (8)

--------------------------------------------------------------------------------


A CRITICAL TIME FOR BONE HEALTH

Most people don’t think of osteoporosis until they’re older, or worse until they
have it. Prevention should start in your 30s and 40s when you have the chance to
boost your bone mineral stores by dietary, lifestyle, and supplementation
choices.

If you don’t eat dairy products, be sure to mindfully select calcium-rich foods,
or support your bone health with high quality supplements.

Avoiding smoking or secondhand smoke exposure, and limit alcoholic beverages to
best protect bone health. Start a regular exercise routine that pairs resistance
training with weight-bearing exercises to promote long-term bone density.

While you cannot control every risk factor for osteoporosis, positive lifestyle
changes will significantly lower your chances of getting the disease. Bone
density peaks for women at age 35, and after that, especially if you are low in
critical nutrients, it begins to drop every year that you age.

--------------------------------------------------------------------------------


BOTTOM LINE

Osteoporosis is disease that leaves you with brittle, easy-to-break bones. Be
sure to quit smoking, limit your alcoholic drinks, engage in resistance training
exercises and eat a nutrient-dense diet to support bone health. These lifestyle
choices will dramatically reduce your risk for developing the disease, and can
even boost bone density once it has started to decline.

READ THIS NEXT: 10 FOODS THAT NATURALLY DETOX HEAVY METALS IN YOUR BODY





Category: HealthTag: bone health health risks nutrition supplements thyroid


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ABOUT AIMEE MCNEW

Aimee McNew is a Certified Nutritionist who specializes in women's health,
thyroid problems, infertility, and digestive wellness. She ate her way back to
health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous
miscarriages. She focuses on simple nutrition practices that promote
long-lasting results.

For more posts by Aimee, click here.

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