Osteoporosis is a condition that affects the ability of the body to absorb and replace bone tissue. This makes the bones brittle and more susceptible to injuries. If left unchecked, the bone loss can cause serious structural damage among men and women of all ages.

The condition has no cure, and at best, you can make changes in your diet and lifestyle, consume medications prescribed by a doctor, and explore additional natural remedies for osteoporosis management. Here are a few natural remedies for osteoporosis:

1. Make dietary changes
One of the first things doctors recommend for treatment and management of osteoporosis is including more calcium in your daily diet. Calcium prevents bone loss and helps maintain bone density. Medical research suggests that adults between the ages of 19 and 50 must absorb at least 1000 mg of calcium from their daily diet. This requirement can be fulfilled through a combination of fruits, vegetables, meats, dairy, and supplements.

2. Exercise regularly
Starting to exercise at a young age can help build bone strength and increase bone mass by the time you reach adulthood. Studies show that maximum bone mass is generated between the ages of 30 and 40. But leading a sedentary lifestyle or spending long hours sitting will severely affect bone health. Adults in this age group must incorporate weight-bearing exercises performed both indoors and outdoors to increase bone endurance. Regular exercise also helps tone muscles that can further support vital bone joints.

3. Make lifestyle changes
Natural remedies for osteoporosis also include changes in your lifestyle that promote healthy living. For example, smoking is bad not only for the lungs, but it also affects bone mineral density. Frequent smokers are at a risk of losing a lot of density, and are highly likely to develop brittle bones. Even low-impact injuries can then lead to hairline fractures or major breaks in bone structures that make up the skeletal system. Also, substance abuse has a deteriorating effect on bone density. Additionally, stress management plays an important role in maintaining optimum health and immunity to support bone health.

4. Maintain a nutritional balance
Supplements can help fill up any gaps in your dietary intake to ensure that you meet your daily calcium requirements. Apart from calcium, vitamin D helps the body absorb calcium more efficiently. Magnesium supplements available over the counter can also help the body convert vitamin D to aid in the better absorption of calcium.

5. Avoid certain foods and beverages
It is equally important to exclude certain foods and beverages that are harmful for bone health. This includes coffee, fizzy soda, and flavored juices, which hinder the body’s ability to absorb nutrients like magnesium and vitamin D. You must also avoid eating foods that contain additives, preservatives, and refined sugar.