Learn what recent osteoporosis studies are saying

Osteoporosis is a common and debilitating illness that impacts bone density. Fortunately, there's a lot of research going on to learn how to treat and prevent osteoporosis. We'll share some recent findings.

• New research suggests that vitamin K can help to increase bone density and reduce fracture rates.
• Friendly bacteria that live in your intestines make a large percentage of the vitamin K you need, but the rest can be found in leafy green vegetables, green peas, broccoli, spinach, brussels sprouts, romaine lettuce, cabbage, kale, and beef liver. The vitamin is also found in egg yolks, dairy products, and plant oils such as canola, soybean, and olive.
• Studies suggest that soy may play a role in preventing osteoporosis, as it contains isoflavones. These plant estrogens may help conserve bone mass, particularly during perimenopause and menopause.
• A study of postmenopausal women suggests that flaxseed (which is high in lignans) may retain bone mass, elevate antioxidant status, and help prevent urinary loss of calcium.
• Studies have also linked higher intakes of vitamin C with higher bone density. Vitamin C also helps to form the connective tissue that holds bones together. Some of the best food sources are fruits and vegetables, particularly citrus fruits, berries, melons, and peppers.

• Regular weight-bearing exercises like walking, jogging, aerobics, tennis, and dancing are all excellent in helping to maintain bones.
• This type of activity stimulates the remodelling pro­cess and improves circulation, which helps transport vitamins and minerals to your bones.

• Avoid drinking coffee, tea or soft drinks. These beverages increase the amount of calcium you excrete.
• Sodium can cause the kidneys to excrete calcium. Minimize the salt you use in your cooking and cut back on processed and canned foods.
• High levels of dietary protein can cause calcium to be excreted. Eating more plant proteins in place of animal proteins can help moderate your protein intake.

• Medications can affect the levels of calcium in the body. For example, antacids containing aluminum can promote calcium excretion.
• Calcium is also lost during long-term use of other drugs, including certain antibiotics, diuretics, and steroids.

While it's still very frightening, we're learning more and more about how to treat and prevent osteoporosis. Let the research help you: read this guide and make the necessary lifestyle changes to safeguard yourself. Your bones will thank you.