8. Limit Alcohol Consumption
Alcohol affects bone health in two ways: by inhibiting calcium absorption in the gut and inducing calcium loss as your body processes it (28). Large studies conducted on the effects of alcohol consumption and bone density confirm a significant link, especially in women (29). Heavy drinking is considered one of the strongest risk factors for osteoporosis.
That being said, low-to-moderate alcohol intake (1-3 drinks/week) may have protective effects. When you do imbibe, red wine is by far the best option. As always, be sure to consult your doctor to avoid medication interactions with alcohol, and enjoy responsibly.
9. Don’t Forget Vitamin K
When someone says vitamins and bone health, vitamin K rarely comes to mind. Yet vitamin K is just as important to bone health as calcium and vitamin D, as calcium cannot bind to the bone without it (30). Clinical studies confirm that low dietary vitamin K intake increases the risk of low bone mineral density and fractures from osteoporosis (31).
With a well-rounded diet, vitamin K supplementation is rarely necessary. Kale, Brussels sprouts, cabbage, and fermented dairy products like yogurt and kefir are all rich sources of vitamin K. Should you find yourself needing vitamin K supplements, consult with your doctor first to avoid medication interactions.
10. Manage Your Hormones
One of the reasons postmenopausal women are at such a high risk of osteoporosis is due to the rapid decrease in estrogen levels. Estrogen is vital to the development and maintenance of healthy bone mineral density (32). However, estrogen is not the only hormone that affects bone health. Hyperthyroidism, hyperparathyroidism, and low testosterone levels are all known to contribute to the loss of bone mass.
The best way to find out if you have a hormonal imbalance is through blood tests, usually performed at your annual wellness exam. You can always request additional blood tests at any time. If you find that your hormones are borderline or out of normal range, try to balance them with natural methods first.
Pharmaceutical interventions are almost always effective, but are often associated with side effects and may not address the source of the problem.
11. Try Yoga or Tai Chi
