There are number of factors both changeable and unchangeable that influence an individual's bone density and susceptibility to Osteoporosis. Some of the unchangeable risk factors include:
Female gender
Increasing age
Small body frame
Caucasian or Asian ethnicity
Family history.
When considering family history keep in mind that we may be more influenced by mimicking bad habits than by a genetic propensity.
Some of the changeable risk factors include:
Low consumption of calcium, Vitamin D, fruits and vegetables
Lack of exercise
Consumption of alcohol
Smoking
Certain medications
Low or abnormal levels of sex-hormones.
It is well established that Prevention is always better than hoping to recover and heal. With this in mind along with vitamin D and calcium the following nutrients and their whole food sources are recommended to help improve and maintain your bone density and prevent Osteoporosis: from the U.S. Dept. of Health and Human Services. Bone Health and Osteoporosis: A Report of the Surgeon General
Boron-avocado and nuts
Copper-organ meat & wheat bran
Iron-meat & vegetables
Isoflavones-legumes & soybeans
Magnesium-green leafy vegetables & oats
Manganese-nuts & legumes
Phosphorus-cheese, meat &eggs
Potassium-fruits, vegetables & fish
Protein-animal & plant sources
Vitamin C-citrus & cauliflower
Vitamin K-Brussels sprouts & cabbage
Zinc-red meat & nuts
Enjoy.
