The Top 10 Supplements and Vitamins for Joint Pain

Here are the top 10 natural supplements and vitamins you can use to boost bone and joint health, relieve pain from osteo- or rheumatoid arthritis, and strengthen your body’s cartilage resources.

Joint pain afflicts many people, often in cases as serious as osteoarthritis and rheumatoid arthritis (RA) that can diminish one’s range of motion and quality of life. In the case of most arthritis conditions, previously healthy joints begin to develop degenerative conditions, whether genetically or through wear and tear. Levels of chronic pain vary, but there are dietary supplements that can help before resorting to dangerous pharmaceutical drugs for pain relief. This article runs down the top 10 supplements and vitamins for joint pain management.

The Unfortunate Abundance of Arthritis

Almost a quarter of the American population is afflicted with some form of arthritis. Pain in one’s joints can arise from many different conditions involving bone health, connective tissues, or the immune system, but the one thing they all have in common is a shared need for joint support.

While over-the-counter drugs like Tylenol (acetaminophen) or nonsteroidal anti-inflammatory drugs like Advil (ibuprofen) are often quick solutions for joint pain relief, when it comes to chronic conditions, taking drugs indefinitely can lead to other side effects. Stomach bleeding, kidney stress, and liver damage, can all result from taking too many drugstore medications, and often people want relief without risking other aspects of their priceless health.

What follows are natural supplements and vitamins that can support bone and joint health without the need for drugs or medications.

Top 10 supplements and vitamins for joints.

The Top 10 Supplements and Vitamins for Joints

Here are 10 proven aids for joint health you can safely add to your daily routine.

1. Glucosamine

Glucosamine is a natural, crystalline compound found in our cartilage and connective tissue. Cartilage is the rubbery component of our joints that keeps our bones from rubbing together as we move (which would cause pain and dangerous wear).

Many joint disorders involve the breakdown of cartilage. But cartilage can not heal like our skin or our livers can, because cartilage has no blood supply. Therefore, in an effort to maintain healthy cartilage before it wears away to nothing, glucosamine can be consumed.

While glucosamine has been extensively studied in connection with osteoarthritis (also known as degenerative joint disease or DJD), researchers are still unclear on how it works. Of the two types of glucosamine supplements—glucosamine hydrochloride and glucosamine sulfate—glucosamine hydrochloride appeared to be ineffective in improving joint pain according to a 2013 meta-analysis of studies. And a 2007 study found that glucosamine sulfate did improve osteoarthritis symptoms.

When it comes to joint health, glucosamine sulfate is suggested for supplementation, as studies indicate that it may work by slowing down the narrowing of your joint space, a marker of worsening osteoarthritis progression.

2. Chondroitin

Chondroitin is a central component of cartilage, much like glucosamine. It, too, may help prevent cartilage breakdown due to osteoarthritis and other joint conditions.

Studies have shown that chondroitin has the ability to relieve joint pain and lessen the stiffness associated with osteoarthritis. Up to 53% of those who take it report a significant improvement in knee pain.

Chondroitin sulfate may also slow down joint narrowing and delay the degenerative progression of osteoarthritis.

Preservation is the name of the game in degenerative cases, meaning chondroitin is another valuable, natural addition to this list. Both chondroitin and glucosamine can often be found packaged together in joint supplements on the market.

3. Turmeric

A natural supplement known for its anti-inflammatory effects, turmeric root has a bright golden-orange color and can help relieve inflammation throughout the body, including in joints afflicted with arthritis. Curcumin is the active compound in turmeric that makes it an effective supplement, and it has been shown to perform significantly better than a placebo when tested in randomized clinical trials, as can be seen in this systematic review and meta-analysis from 2016.

Some studies suggest that turmeric may perform at the same level as ibuprofen, making it an excellent potential replacement for over-the-counter drugs that may cause digestive damage if taken too frequently.

4. Vitamin D

Having low levels of vitamin D is linked with a higher likelihood that you’ll suffer from joint pain. Not only does vitamin D aid the absorption of calcium (the bedrock component of your bones), but it also helps regulate phosphorus, another key player in bone health.

You can purchase a vitamin D supplement, or you can get it from eating fortified foods like cereal and milk (which also contain calcium), or from the natural rays provided by a few minutes’ exposure to the sun.

5. Frankincense

Frankincense, aka boswellia, is another natural compound like turmeric that is known to have an anti-inflammatory effect on arthritis and more. The active components in the extract are known as boswellia acids, and they have been clinically proven to ease knee pain and increase knee flexion and walking distance better than a placebo.

6. ASUs (Avocado-Soybean Unsaponifiables)

Avocado-soybean unsaponifiables (ASUs) are the extracts from avocado and soybean oils that can help prevent cartilage breakdown. They’re known to possess anti-inflammatory, anabolic, and anticatabolic properties, and on a practical level can reduce joint pain and stiffness while improving joint function in human subjects.

7. SAMe (S-Adenosyl-L-Methionine)

S-adenosyl-L-methionine or SAMe is a derivative of the amino acid methionine. While methionine is an essential amino acid that you need to consume to gain, SAMe is a chemical created naturally from methionine in the liver. One of its functions is to aid in the production and repair of cartilage tissue.

Supplementing with SAMe can enhance these effects, as was found in this 2004 study comparing SAMe with the anti-inflammatory drug Celebrex (celecoxib). After 1 month of supplementation, Celebrex was out-performing SAMe, but at the 2-month mark both were performing more-or-less equally.

8. Devil’s Claw

The charmingly named devil’s claw, or harpagophytum, contains an anti-inflammatory compound known as harpogoside. Devil’s claw is native to southern Africa and a member of the sesame family, and is so-called because of its hook-like fruit. In this study from 2000, devil’s claw was found to be comparable in effect to diacerein, an anti-inflammatory drug, providing yet another promising natural alternative to drugs for joint pain relief.

9. Fish Oil

The omega-3 fatty acids in fish oil—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—not only have anti-inflammatory effects but can also improve heart health, brain function, and liver health. When it comes to the joint pain associated with rheumatoid arthritis, a recent 2017 study found that consuming fish oil supplements helped reduce joint pain in the participants with RA.

10. Calcium

No joint health list would be complete without calcium, the building material that keeps us all standing tall.

Up to 99% of the calcium in our bodies resides in our bones (and our teeth). Without sufficient calcium, our bones become weak, more prone to fracture and dislocation. Weakened bones will inevitably impact our joints, which are defined as the space where two bones meet, or join together, and may cause joint deformity or even an acceleration of cartilage and joint tissue damage. For all of these reasons, calcium matters greatly when it comes to joint health.

Without enough calcium, too many people develop osteoporosis, a bone disease that comes with its own side effects of joint pain and weakness. The Arthritis Foundation asserts that getting enough calcium is vital for those with rheumatoid arthritis and those who are taking corticosteroids for treatment, as they both increase the risk of osteoporosis, which leads to a higher risk of falls, fracture, and joint deformation.

Calcium can be found in dairy products like milk and yogurt, fortified and enriched foods like breakfast cereals, and dark greens like spinach and broccoli. Women generally need to consume more calcium than men, especially women who have been pregnant.

Superior Joint Health Supplements

Consult your doctor for advice on supplements and vitamins for joint health, as not all supplements are closely regulated by the Food and Drug Administration (FDA). Your doctor knows best what your joints need and in what dosages, so that they don’t conflict with any other medications (like blood thinners) or treatments you’re currently undergoing. When seeking supplements for joint pain, natural remedies are the best option if your condition is responsive to them, so do not hesitate to try.

Degenerative Joint Disease (DJD): Causes, Symptoms and Treatments

Degenerative joint disease (DJD) is a chronic condition that cannot be cured but can be managed to help preserve the joint health you still have before it’s too far gone. Let’s take a look at the causes, symptoms, and treatments.

Degenerative joint disease (DJD) is another term for the condition known as osteoarthritis or degenerative arthritis. Painful and debilitating, this disease afflicts more than 30 million Americans according to the Centers for Disease Control and Prevention (CDC), and this article details its causes, along with its prevention and treatment options.

What Is Degenerative Joint Disease?

Degenerative joint disease, or DJD (the medical abbreviation), is an all-too-common chronic joint disorder. Your joints are the spots in your body where two bones meet and are joined together via layers of cartilage and connective tissues like muscles, tendons, and ligaments.

With DJD, the cartilage starts to break down in the joint space, allowing painful bone-on-bone contact that causes stiffness, disability, and many other adverse symptoms. We’ll review those symptoms below, and then go on to discuss what causes DJD and how to slow its development.

The Causes of DJD

Age is one of the leading causes of DJD, commonly referred to as “wear-and-tear” arthritis because that’s often how it develops: a lifetime of using your joints may wear down the cartilage that keeps your bones separated. Other risk factors include a family history of joint disorders like Ehlers-Danlos syndrome (EDS).

Causes include:

  • Torn cartilage
  • Ligament injury
  • Dislocated joints

Whether the joint damage comes from an accident or is just a side effect of daily activities done under your own body weight, the pain can interfere with your life, and could ultimately require a joint replacement surgery.

The Nature of Cartilage

Your cartilage is a tough, rubbery, flexible substance that protects your bones while allowing them to move and slide against each other. When your cartilage starts to break down, the bone surfaces begin to roughen, causing pain in the joint and inflammation in the surrounding tissues.

Cartilage cannot repair itself like your skin or even your liver can—there are no blood vessels in cartilage, and so the damage suffered there is damage that is permanent.

Once cartilage wears away entirely, there is no more buffer between your bones to cushion their contact. What follows are the symptoms of that condition.

DJD Symptoms

Degeneration of cartilage can happen in any joint in your body, but the most common joints affected are the joints in your hands and fingers, hips, spine, and knee. The symptoms of DJD can include:

  • Joint pain: Pain in your joints during movement or even at rest could be an indication that there is friction between your bones and less cartilage to prevent it. This pain may worsen as the disease progresses.
  • Inflammation: A burning or itching inflamed feeling may be felt in your joints and surrounding tissues.
  • Stiffness: As stiffness worsens, your range of motion may become more limited, interrupting your daily activities and decreasing your quality of life.
  • Tenderness: The joints may become sensitive to the touch, especially if DJD develops in your fingers and hands.
  • Swelling: Synovial fluid (an egg-white-like viscous fluid in your joints) may increase in DJD cases, causing painful swelling. It may also contain broken-off pieces of cartilage freely floating within it.
  • Joint instability: Your joints may fail, buckle (lock up), or otherwise become unstable and unreliable, possibly causing falls if DJD is in your knee joints or hip joints.
  • Other symptoms: As DJD progresses, other symptoms may arise, like weakening muscles, bone spurs, and joint deformations.

While this condition and these damages are not reversible, there are ways to treat and alleviate the resulting pain.

DJD vs. Rheumatoid Arthritis

Rheumatoid arthritis (RA) is not the same as DJD. Rheumatoid arthritis is an autoimmune disorder rather than a degenerative condition that can be caused by natural wear and tear. While they share similar symptoms, they are nevertheless different conditions and require different treatment methods to manage.

DJD Diagnosis

If you have joint pain, your doctor may take a medical history and assess your symptoms before ordering an imaging scan from either an X-ray or MRI machine to evaluate the condition of your bones and joints. A blood test may be ordered to rule out rheumatoid arthritis, and a fluid analysis may be conducted to find out whether your joint pain is caused by an infection or possibly gout.

Degenerative joint disease: causes and treatments.

DJD Treatment Options

Because DJD cannot be reversed, these treatments are therapies meant to manage your symptoms and retain the health you still have. This is why early diagnosis is important—you’ll want to slow the progression of the degeneration as much as possible. Outside of pain and anti-inflammatory medications your doctor may suggest or prescribe, here are lifestyle changes you can make to help manage DJD at home.

Low-Impact Exercise

Not only does exercise shore up your muscle strength, which provides joint stability, but certain low-impact exercise techniques like yoga or swimming can help stretch your body, alleviate stiffness, and improve your flexibility and pain management tools.

Gently stretching, going on walks, or practicing tai chi can improve your range of motion and preserve the joint health you still have.

Weight Loss

If you are overweight or obese, your weight-bearing joints like your knees are under extra strain, which could quicken the progression of DJD. Losing excess weight may not only improve your joint pain but could also save you from other health dangers like heart disease and type 2 diabetes.

Quality Sleep

Getting a good night’s sleep improves your mood and mental health and allows your joints to rest and recover at the end of each day. Tips for a good night’s sleep include sticking to a regular bedtime, following the same pre-sleep routines, and going to bed in a cool, dark room.

Hot and Cold Therapy

You can help relieve joint pain by applying a heating pad or cold compresses as needed to the afflicted joints. Doing so can reduce swelling and inflammation and draw blood to the area to help repair surrounding tissue damage.

DJD Medications

Medications and pain killers that may help you manage DJD include:

  • OTC analgesics: Over-the-counter painkillers like acetaminophen (Tylenol) along with pain-relieving gels, creams, or topical patches may help you manage pain flare-ups.
  • NSAIDs: Nonsteroidal anti-inflammatory drugs like ibuprofen (Advil) and naproxen (Aleve) can help reduce swelling and joint pain.
  • Antidepressants: The antidepressant duloxetine (Cymbalta) may be useful in helping you achieve pain relief—ask your doctor if it’s appropriate for your condition.
  • Corticosteroids: Oral or injected corticosteroids are prescription medications that can provide joint pain relief.

DJD Natural Treatments

Your doctor may advise that you try to avoid relying on drugs if you can manage your pain more naturally. Here are non-drug supplements that could help your DJD symptoms.

  • Green tea
  • Ginger
  • Fish oil
  • Glucosamine

Likewise natural physical treatment options include:

Don’t Let Degeneration Get You Down

There are very few upsides when it comes to degenerative conditions: the pain you’re in now might be persistent and progressive, and it’s hard to find a silver lining in what, medically speaking, is a downward slope. Focus not on what you can’t control, instead set your sights on how healthy you can be around degenerative joint disease, how well you can preserve your joints, and how you can build strength going forward.

Natural Treatment of Osteoporosis: How to Naturally Boost Bone Density

What is osteoporosis, what causes it, and what are the traditional and natural treatments to help combat associated bone loss? This article provides a comprehensive look at osteoporosis and its treatment options. 

Osteoporosis has a silent onset, as it’s a disease that develops over many years, often going unnoticed because there are not obvious symptoms or discomforts—you cannot “feel” the weakening of your bones until they are so vulnerable you experience a bone fracture. The International Osteoporosis Foundation says that in the U.S. alone, 44 million men and women over the age of 50 are affected by low bone mass and osteoporosis. That is a startling 55% of all individuals age 50 and older living in the U.S., making the problems associated with low bone mass a major public health concern. Many people who face osteoporosis treatment are searching for the best and safest therapeutic, and the natural treatment of osteoporosis can be highly effective.

Natural osteoporosis treatments include addressing certain hormonal imbalances, getting enough exercise (especially via resistance training), preventing a vitamin D deficiency, and eating what’s considered an “osteoporosis diet.” The osteoporosis diet supports bone health by providing you with enough vitamins, minerals, and protein, especially minerals like calcium, magnesium, and phosphorus, all of which play a key role in bone formation. For details on the nature of osteoporosis and the natural remedies you can embrace to regain bone strength, read on.

What Is Osteoporosis?

According to the National Osteoporosis Foundation, the definition of osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Osteoporosis translates to “porous bones.”

This disease is generally found in women over the age of 50, although it can develop in younger women and men as well. About one in two women and up to one in four men over the age of 50 will suffer a broken bone due to osteoporosis at some point—that’s 25% of men and a concerning 50% of women.

When observed microscopically, osteoporotic bones reveal abnormal tissue structure. The disease occurs when small holes or weak spots are formed in the bones, which can then lead to bone fractures, bone pain, and other side effects and complications such as what’s called a Dowager’s hump, an abnormally outward spinal curvature in the upper back or thoracic vertebrae that appears as a humpback.

Osteoporosis vs. Osteopenia

Osteoporosis is distinct from osteopenia, a condition that is also associated with bone loss and bone weakness but is less severe than osteoporosis. According to the Harvard Medical School, both conditions involve various degrees of bone loss as measured by a bone density test, a marker for the level of risk there is that a bone might break.

Thinking of bone mineral density as a slope, a healthy skeleton would be at the top of the slope, and advanced cases of osteoporosis would be at the bottom. Osteopenia affects about half of all Americans over 50, and it falls somewhere in the middle of the bone density slope.

The natural treatment of osteoporosis.

The Signs and Symptoms of Osteoporosis

The loss of healthy bone density is an incredibly serious condition that should not be taken lightly. Broken bones, especially in older adults, can be difficult to recover from completely, and may lead to a decrease in overall life enjoyment or worse (like chronic pain, long-term hospitalization, or even premature death). Broken bones and the surgeries needed to fix them can sometimes lead to life-threatening complications, permanent disability, limited mobility, and, of course, the emotional toll that such circumstances take, which could lead to feelings of hopelessness and depression.

Recognizing the symptoms of osteoporosis before a serious injury occurs could save your life. The most common symptoms include:

  • Osteoporotic bone fractures: Breaks and fractures most commonly occur in the hip, spine, or wrist bones, but may also affect the knees, feet, and various other parts of the body.
  • Limited mobility: Increased difficulty getting around or completing everyday tasks could be a sign of weakening bones, and many elderly adults who do break a bone require long-term in-home nursing care or need to take up residency in an assisted living facility.
  • Bone pain: Intense or persistent bone pain is another clear sign of bone weakening.
  • Loss of height: Becoming shorter as you age is not so much a natural occurrence as it is a sign of loss of bone strength and density.
  • A hunched or stooped posture: Remember the Dowager’s hump associated with osteoporosis? An abnormal curve of the spine is more than a slouch, it could be a sign of weakening bones.

Feelings of isolation and depression are also symptoms that stem from this loss of vitality. About 20% of seniors who break a hip die within a year of the fracture, making osteoporosis a contributing factor for increased risk of death.

Osteoporosis: Causes and Risk Factors

Not everyone over the age of 50 develops osteoporosis, so what are the risk factors that make the difference? Low bone mass and the risk of osteoporosis are often caused by a combination of different factors, including age, surrounding health conditions, and nutrient deficiencies due to eating an insufficient diet. The most common causes of osteoporosis include the following.

  • Inactivity: Too little exercise can contribute to a loss of muscle and bone mass, while regular exercise helps to strengthen the skeletomuscular system.
  • Aging: The fact of the matter is aging leads to progressive decline in all our body’s faculties, including bone health.
  • Hormonal changes or imbalances: Particularly low estrogen levels in postmenopausal women, one of the main symptoms of menopause, can lead to a decrease in bone mass. The same can occur in men with low testosterone levels, though due to the changes inherent in menopause, women remain more at risk.
  • A history of certain medical conditions: Autoimmune disorders, kidney or liver disease, and pulmonary disease can put you at an increased risk for osteoporosis.
  • A vitamin D deficiency: Vitamin D is needed for bone health and maintenance, and low levels of it can lead to skeletal weakness.
  • Other nutritional deficiencies: A lack of calcium or vitamin K can lead to osteoporosis, as they are two other key building blocks for your bones.
  • Stress: High amounts of stress or depression can alter your body’s chemistry and health and contribute to conditions like osteoporosis.
  • Weight lossWhether intentional or unexplained, significant weight loss that involves severe calorie restriction or malnutrition can lead to weakening bones.
  • Long-term medication use: Certain serotonin reuptake inhibitors (SSRIs), fertility drugs or hormonal medications, aromatase inhibitors, anti-seizure medications, steroids (glucocorticoids or corticosteroids), and proton pump inhibitors (PPIs) can contribute to the development of osteoporosis.

On top of the previously listed symptoms, being a woman and/or being over 70 are two more significant risk factors, as are a number of other health problems that can deplete the body’s supply of minerals and lead to low bone density over time. Those conditions include but aren’t necessarily limited to:

Osteoporosis Diagnosis

Doctors typically use a bone mineral density (BMD) test to confirm osteoporosis. The BMD test involves a specifically designed machine like a dual-energy X-ray absorptiometry scan (a DEXA scan), which measures the amount of bone mineral present in certain areas of your skeleton, usually the high-risk areas like your wrists, fingers, and forearms, your spine, your hips, and your heels.

Diagnosis is also confirmed by performing a physical exam, evaluating a patient’s medical history, administering blood and urine tests to discern whether there are underlying causes or contributing conditions, taking biochemical marker tests, and conducting vertebral fracture assessments (VFAs)—decreases in height are often due to loss of bone mass causing tiny fractures in the spine.

While osteoporosis is not life-threatening in and of itself, the prognosis can be worrisome for those who are diagnosed, because the longer the disease progresses, the more at risk they are of dangerous bone breaks. It’s possible to live many healthy years if you’re able to slow the progression of osteoporosis with weight-bearing exercises each day, for example, which can help build up bone mass.

While a case of low bone density can be stabilized or even improved in a matter of 6-12 weeks, once full osteoporosis is diagnosed, the patient’s bone mass usually does not return to normal. Once you have a diagnosis, the goal is to protect the strength you have and to rebuild density as much as possible to prevent your bones from becoming weaker and more at risk of fracture.

Conventional Osteoporosis Treatment

Conventional approaches to treat osteoporosis often involve prescribed medications, exercise recommendations, and dietary changes. There are many medications used to treat aspects of the condition and to help stop progressive bone loss, but not all of these medications are advisable for every patient. Factors include considerations like gender, age, medical history (like if you’re a cancer survivor or have a chronic autoimmune disease), and your lifestyle (your diet and activity level).

Available medications for osteoporosis include:

  • Bisphosphonates: This class of drugs is made up of alendronate (Fosamax), risedronate (Actonel), ibandronate (Boniva), and zoledronic acid (Reclast). Some of medications are suitable for both men and women, though others like Boniva are designed exclusively for women.
  • Rank Ligand inhibitors: Suitable for both men and women, Rank Ligand inhibitors aim to reduce bone absorption.
  • Parathyroid hormone-related protein agonistsThis osteoporosis treatment aims to increase bone mass.
  • Hormone replacement therapy: Most of these treatment options are designed for women only, and can include selective estrogen receptor modulator (SERM) or tissue specific estrogen complex.

The Natural Treatment of Osteoporosis: 7 Alternative Treatment Options

If you’re looking for a natural cure for osteoporosis, you may need to temper your expectations, because osteoporosis is a condition that will most likely need to be managed indefinitely. However, if you’re unable or unwilling to take the pharmaceutical drugs meant to treat this disease and you want an alternative natural treatment of osteoporosis, here are some steps you can take to manage your symptoms and help halt the progression of bone loss.

1. A Healthy Diet

When it comes to osteoporosis foods, you’ll want to prioritize foods that contain the essential nutrients for bone health, like magnesium, phosphorus, manganese, vitamin K, and sources of calcium. Protein is important, as nearly half of our bones’ structure is made up of protein, and a high-protein diet may be extremely valuable to your health if properly balanced.

A mineral-rich diet to help combat osteoporosis includes the following.

  • Raw cultured dairy: Yogurt, kefir, amasai, and raw cheese all contain calcium, vitamin K, magnesium, phosphorus, and vitamin D.
  • Foods high in calcium: Calcium-rich foods include all dairy products, green vegetables (like kale, broccoli, okra, and watercress), almonds, and sardines.
  • Foods high in manganese: Manganese can be found in whole grains like brown rice, buckwheat, rye, teff, oats, and amaranth, as well as beans and legumes, macadamia nuts, and hazelnuts.
  • Wild-caught fish: Osteoporosis may be exacerbated by chronic inflammation, and the omega-3 fatty acids found in oily fish can help reduce inflammation in the body. The best sources include anchovies, sardines, mackerel, wild salmon, and halibut.
  • Sea vegetables: Sea vegetables like nori, agar, wakame, algae, and kombu can provide critical minerals for bone formation and antioxidants for overall health.
  • Green leafy vegetables: For both vitamin K and calcium, green leafy vegetables like kale, mustard greens, spinach, Swiss chard, watercress, collard greens, dandelion greens, and escarole can provide valuable vitamin and mineral content.
  • Quality proteins: Diets low in protein can impair bone health in the elderly. The recommended daily amount of protein for adults is between 0.8-1.0 grams per kilogram (~2.2 pounds) of body weight. Foods high in protein include wild-caught fish, grass-fed meat, beans and legumes, nuts and seeds, fermented cheese and yogurt, as well as pastured eggs and poultry.

Foods to Avoid

Here are some foods and practices that could worsen your bone loss or contribute to overall bad health if you are at risk of osteoporosis.

  • Too much alcohol: Osteoporosis and alcohol don’t mix. Alcohol increases inflammation and can lead to calcium being leached from your bones.
  • Sweetened beverages: The high phosphorus content in soda can also remove calcium from your bones, and the sugar content of sweetened beverages can increase inflammation.
  • Processed red meat: A high intake of red meat and sodium may result in increased bone loss.
  • Caffeine: Though the risk is small, an excessive intake of caffeine without enough calcium ingestion to counteract it may result in bone loss.
  • Smoking: You should also discontinue smoking or avoid being around active smokers, as smoking can worsen many chronic health conditions including osteoporosis.

2. Physical Activity

Exercise of almost any sort can be beneficial for those with osteoporosis: yoga, strength training, swimming, you name it. Physical activity can help build bone mass, relieve stress, improve flexibility and balance, reduce inflammation, and more. However, there are some exercises that you may want to avoid if the intention is to protect increasingly fragile bones, such as activities that require too much twisting of the spine, bending from the waist, or jumping up and down. Instead, consider some of these other options for strength training.

  • Brisk walking
  • Lifting weights
  • Swimming
  • Bodyweight exercises
  • Tai chi
  • Yoga
  • Pilates
  • The elliptical machine

Gentler exercises are ideal, and using equipment like bands, light weights, chairs, and walls to assist you is encouraged. In fact, one study showed that the low-impact practice of tai chi can provide as much as a 47% decrease in the likelihood of falls for the adults who practice it.

If there is any lingering pain or soreness after trying a new exercise, consult with your doctor on whether there isn’t a better form of fitness more suited to your needs. Weight-training exercises are especially important for improving bone density, but always defer to your doctor’s advice when it comes to your specific health needs.

3. Help Prevent Dangerous Falls

The National Osteoporosis Foundation estimates that about 1/3 of all people over 65 will fall each year, and many times this results in fractured or broken bones. One serious break like a hip fracture could irrevocably damage an elderly person’s life or even cause their death, so here are important steps you can take to reduce your risk of falling.

  • Get up slowly from sitting or lying down positions.
  • Use a cane or walker for increased support.
  • Use a flashlight in the dark or keep your home well lit to avoid objects that may trip you up, especially in stairwells.
  • Wear comfortable, sturdy shoes that help you keep your balance (low-heeled shoes with rubber soles, boots, flats, sneakers, etc.).
  • Utilize handrail supports as you climb stairs or walk on inclines.
  • Be extra cautious in slippery conditions like rain or snow.
  • Avoid slippery walking surfaces like tile, highly polished marble, or floors that have recently been mopped.
  • Make sure paths are cleared in and around your home, including keeping clutter out of your driveway, off your porch, and up from the floors as much as possible (wires, cords, loose floor rugs).
  • Keep often-used items within reach, use assistive devices to avoid straining while reaching, and be sure to use a sturdy stepstool when needed.
  • Install support bars and non-slip items in your shower, tub, and bathroom.
  • Place non-skid mats and rugs in your kitchen and throughout your house.
  • Try not to move too quickly, as being in a rush makes falling more likely.
  • Consider using a personal emergency response system (PERS), and wear it on your person if you live alone, in case you need to call for assistance.

4. Essential Oils

Applying essential oils on affected areas of the body or consuming them may help aid bone repair, increase bone density, or relieve osteoporosis-related pain. Sage has been observed to help prevent bone absorption, and aroma-massage therapy with ginger and orange essential oils has shown short-term pain relief.

Other essential oils for osteoporosis relief include rosemary and thyme oils, peppermint, cypress, fir, helichrysum, eucalyptus, wintergreen, and lemongrass oil. Acupuncture may help to reduce stress as well—explore these therapies to find out which one works best for you.

5. Sunshine for Boosting Vitamin D Levels

As little as 20 minutes of sun exposure on your bare skin each day can help prevent a vitamin D deficiency. To gain enough vitamin D, it’s necessary to expose large areas of your skin to sunlight without sunscreen, but not for long periods of time (for those who are cautious about skin cancer). However, the darker your skin tone, the more time you will need to gain enough vitamin D from sunlight.

Studies suggest that older adults have a more difficult time making vitamin D than younger people do, even with the same amount of time spent in the sun. Likewise if you live in a cold, overcast climate (Chicago, Seattle, London, etc.) or are above the age of 60, you may want to take vitamin D3 supplements to ensure you get enough of this vital vitamin.

6. Osteoporosis Supplements

Here is a list of assorted supplements that may help you maintain bone health.

7. Discuss Medication Use with Your Doctor

If you require steroids to treat another health condition like asthma, Crohn’s disease, rheumatoid arthritis, cancer, or lupus, you may need to take even more strenuous precautions to protect your bones, including regular exercise, a mineral-rich diet, and immediate cessation of smoking. Common steroidal medications include dexamethasone (Decadron), cortisone, methylprednisolone (Medrol), and prednisone. Taking these medicines for longer than 3 months has been shown to increase your risk of losing bone mass and developing osteoporosis, so talk to your doctor about whether there are any possible alternative treatments or extra precautions you can take if they are indeed necessary.

Natural Sources of Strong Bones

Incorporating these natural treatments for osteoporosis can be the dietary and lifestyle change that saves you. The causes of osteoporosis include poor diet, lack of exercise, aging, hormonal changes, certain medications, medical conditions, and nutrient deficiencies, and while all of these factors can’t be avoided or cured, you have control over your diet and activity levels. Treatment for osteoporosis may involve medications, but natural supplements and remedies alongside your doctor’s treatment may help alleviate your symptoms and strengthen your bones to their maximum potential.