Osteoporosis, a condition characterized by a decrease in bone mineral density and an increased risk of fractures, is often irreversible. However, with the right combination of therapeutic exercises, lifestyle changes, and adequate nutritional support, it is possible to manage and potentially reverse osteoporosis. In this article, I will share my experience in reversing my osteoporosis diagnosis naturally without medications.
Reversing Osteoporosis with Diet and Exercise
My journey toreverse osteoporosis began with a diagnosis of low bone mineral density at the age of 25. Despite taking calcium and vitamin D supplements and biphosphonate medication, my bone density continued to decline. It was then that I decided to explore alternative approaches.
One key factor in reversing osteoporosis is incorporating exercises that promote bone growth and strengthen existing bone tissue. Weight-bearing exercises, such as walking, jogging, and strength training, are particularly effective for building bone density. I incorporated these exercises regularly into my routine, allowing my bones to adapt to the increased stress placed on them.
In addition to exercise, proper nutrition plays a crucial role in maintaining healthy bones. I focused on incorporating foods rich in calcium, vitamin D, and other nutrients known to support bone health. My diet included sardines, tofu, and dairy products rich in calcium, while also incorporating fruits, vegetables, seafood, and dairy products to ensure a balanced diet.
The Limitations Of Standard Medications
While standard medications such as bisphosphonates can help preserve bone density and lower the risk of fractures, they do not encourage bone growth or remineralization. Over time, bone treated with bisphosphonates may become more brittle and prone to fractures.
elements That Impact Bone Loss & Renewal
Genetic makeup, hormonal status, and physical activity levels are just a few of the factors that impact bone loss and renewal. Oestrogen and testosterone encourage bone Building, while suppressing osteoclastic bone resportion. Stress, inflammation, and a diet low in vitamins and minerals can also contribute to bone loss.
The Main Event
My journey to reversing my osteoporosis diagnosis involved a combination of therapeutic exercises and a nutrient-rich diet. I focused on incorporating exercises that stimulated bone growth and fortify existing bone tissue, including weight-bearing exercises and resistance training. I also followed a nutrient-rich diet to ensure adequate intake of key nutrients necessary for bone synthesis.
Diet Key Inclusions and Elements to Limit/ Avoid
I eliminated alcohol and caffeine to minimize bone loss through increased urine excretion and disrupt sleep and the stress response, respectively. I also limited fizzy drinks and simple sugars, which negatively impact bone health.
Exercise
My exercise routine included a combination of reformer Pilates, Primebody strength training, and swimming. I also incorporated restorative yoga and mindfulness practices to enhance my bone density and mental well-being.
If You Have An Injury or Any Joint Issues Before Adding In Weights
If you have a history of injury or joint issues before incorporating weights, be mindful of these conditions before adding in weight. Work with a qualified health professional to design a tailored exerciseprogram specifically for your needs.
The Regime I Followed
I initially started with reformer Pilates to build strength, flexibility, and stability. I later transitioned to Primebody strength training and continued to swim and practice Yoga. I also purchased a weighted vest to incorporate into my daily walks.
Reversing osteoporosis is a slow and gradual process that requires effort and commitment. With the right combination of therapeutic exercises, a nutrient-rich diet, and self-care practices, it is possible to maintain stronger bones and reduce the risk of fractures. I am grateful to have reversed my osteoporosis diagnosis and continue to enjoy a vibrant and healthy lifestyle.
References:
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- Is osteoporosis reversible?
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- How I Reversed My Osteoporosis
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- Can Oste骨质疏松osis?
