You’ve likely heard experts sing the praises of the Mediterranean diet before, and when it comes to bone health, it’s no exception. This healthy, plant-based diet may help reduce inflammation and improve your osteoporosis (3). This is a stark contrast to the average US diet, which may promote inflammation and actually make your osteoporosis worse!
Be sure to also load up on omega-3 fatty acids, which may help prevent bone breakdown (10). You can find omega-3s in delicious foods like salmon, tuna, and mackerel. A krill oil supplement is another excellent source of pure omega-3s.
7. Take a Magnesium Supplement
Magnesium makes up a large part of your bones, and as you get older, you may find that you’re not getting enough of it (11). Regularly taking magnesium can help reduce your risk of fracture and works great as a natural treatment for osteopenia and osteoporosis (12). Take magnesium daily to make sure you’re getting enough of the nutrient to give your bones the support they need. Supplementing with magnesium also offers additional perks like better sleep, an improved mood, and recovery from workouts!
8. Quit Smoking
Smoking can decrease your bone mass and increase your risk factor for worsening osteoporosis (13). If you smoke and are open to quitting, it could stand to make a major difference in your bone health. If you want to quit but aren’t sure where to start, reach out to your healthcare provider for guidance. There is support available to make the process easier.
9. Ask for Accommodations If You Need Them
If you find that osteoporosis is interfering with your work, volunteer shifts, or other activities, don’t be afraid to ask for accommodations. That could mean more comfortable seating, fewer periods of standing or vigorous activity, or whatever else you might need. This also extends to time you spend with family and friends: Let them know exactly what you need to best care for yourself. The people who care about you are happy to help, but they might not know what you need unless you tell them.
10. Get Plugged into an Uplifting Community
At NativePath, we take pride in the community that we’ve built. Nearly 50,000 people across the world have found their way to our Private Facebook Group—a place where inspiration, stories, and health tips are shared daily.