1. Get vital nutrients: Maintain a healthy diet
that provides bone-building nutrients, including
potassium, magnesium, phosphorus, and
Get at least 30 minutes of bone-strengthening activity
most days. Include both weight-bearing activities, like
running or brisk walking, and resistance exercise.
3. Don’t smoke: Smokers lose bone faster and
have higher fracture rates.
4. Know your
risk: Most guidelines recommend osteoporosis
screening through bone mineral density (BMD) testing
starting at age 65—earlier for women who have health
conditions or take medications that increase risk.
5. Consider bone-preserving drugs:
Postmenopausal women who’ve had a fracture or received a
BMD score of –2.5 or worse should take an Vitamin-D
drug. Women with scores of –2.0 to –2.5 should consider
5000units daily of D3..
6. Be aware of the depression connection:
Research has found links between depression and bone
loss. For example, women with a history of major
depression have lower bone density and higher levels of
cortisol, a hormone related to bone loss. If you’re
being treated for depression, trust God & pray.
7. Maintain a healthy weight: Weighing less
than 127 pounds or having a body mass index under 21 is
a risk factor for osteoporosis. Also, if you lose weight
during the menopausal transition, you’re more likely to
lose bone. Avoid ultra-low-calorie diets and diets that
eliminate whole food groups.
falls: Keep floors clear of tripping hazards,
make sure stairways and entrances are well lit, and add
grab bars to your bathtub or shower.
Grain: The grain that causes osteoporosis is wheat
avoid it at all cost in any form and survive.
Celiac disease is the number one cause of
10. Eat: More fruits and Vegetables they have
11. Avoid falls: Do not take calcium supplements which
trigger cancer, heart disease and stroke.
12. Stay in the SUN: The Sun helps makes vitamin-D
which is essential for bone formation.
For white skin you need 15 minutes to half hour
of Sun exposure and for dark skin you need up to one
hour of Sun exposure.
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