[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/osteopenia\/osteopenia-our-natural-program\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/osteopenia\/osteopenia-our-natural-program\/","headline":"Osteopenia – Our Natural Program","name":"Osteopenia – Our Natural Program","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest You may have just joined our Osteopenia webinar (watch the replay) or already read our free- e-guide 9 Facts Your Doctor Never Told You About Osteopenia and are now looking for a solution to rebuild bone. In the next 9 steps, I will guide you through the […]","datePublished":"2020-08-24","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2020\/08\/10-natural-osteopenia-program-webinar.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2020\/08\/10-natural-osteopenia-program-webinar.png","height":1080,"width":1920},"url":"https:\/\/betterbones.com\/osteopenia\/osteopenia-our-natural-program\/","about":["Osteopenia"],"wordCount":1018,"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tYou may have just joined our Osteopenia webinar (watch the replay) or already read our free- e-guide 9 Facts Your Doctor Never Told You About Osteopenia and are now looking for a solution to rebuild bone. In the next 9 steps, I will guide you through the natural osteopenia solution that I have been using with my clients for more than 3 decades.\u00a0 Our Alkaline for Life Diet preserves bone and muscle and enhances mineral intake.\u00a0Assess the adequacy of your mineral intake by monitoring your first-morning urine pH.\u00a0Consume and assimilate enough wholesome food daily.The body is one single unit; if you lose weight you lose bone. The bone weakening from weight loss before menopause is more easily compensated for than that from weight loss after menopause.\u00a0Consume adequate protein. Bone by volume is nearly 1\/2 protein. Between 60 to 80 grams of protein daily is recommended, depending on your physical activity level.Consume a variety of high antioxidant colorful vegetables and fruits every day to reduce bone-damaging inflammation.\u00a0Weak digestion leads to low nutrient assimilation and paves the way for sub-optimal bone health. If you experience digestive distress on a regular basis consider my suggestions for enhancing digestion.Obtain optimal doses of all 20+ essential key bone nutrients. \u00a0Read more about the 20+ key bone-building nutrients and how much you need of each.\u00a0Consider supplementing with the Better Bones Builder, an all-in-one formula designed to deliver all the key bone nutrients in alkalizing form and correct dosage.Test your vitamin D level and supplement with enough vitamin D to reach a 50 to 60 ng blood level all year round. Here\u2019s an article I wrote to help you learn more about vitamin D dosing in the winter time.Avoid bone-depleting anti-nutrients. These include\u00a0high sugar intake, colas and sodas, fast and processed foods, excessive alcohol, smoking, excessive caffeine, and selected medications.Exercise to build bone and muscle. \u00a0It is the force of muscles and tendons tugging on bone that helps build bone. Chronically low muscle mass is associated with low bone mass. Even stronger grip strength and stronger back muscles are associated with higher bone density and less fracture.Do more exercise than you are accustomed to doing. As the ancient saying goes, \u201cIf you keep going in the same direction you will end up right where\u00a0you\u2019re headed.\u201d\u00a0 Search the \u201cExercise\u201d category of my blogs to find a wealth of information on building bone with exercise.\u00a0\u202fAnd just how much exercise? If the strength training is strenuous, 3, or maybe even 2, times a week is enough. Less strenuous exercise should be done on a daily basis. If you like to do strength training using light rather than heavy weights, a new study reports substantial bone-building effect using low loads (low weights) with high repetitions in weight training classes. And doing the classes five days a week.\u00a0If your spinal bone density is less than ideal, do daily this simple exercise proven effective by the Mayo Clinic.If you have been told you have osteopenia in the hip, walk more, hop, do heel drops and jumping if you can. All provide bone-stimulating impact to the hips. Also consider using a weighted vest when walking, which will make each step deliver a greater bone-stimulating impact.Build digestive strength and enhance assimilation\u202f.\u00a0Even the best foods are of limited value if our digestion is weak.Take a look at my 10 Steps to Enhance Digestion.\u00a0 Reduce worry and emotional stress.\u00a0Stress can seriously damage bone. Cultivate a sense of ease and well-being, and work to dial down your stress responses. Reacting to life conditions with worry, stress, anxiety, or even outright fear overwhelms the parasympathetic nervous system and stimulates bone loss.Here are more of my thoughts on\u00a0how fear impacts bone and how to\u00a0manage\u00a0stress and create resilience:\u00a0How Stress Could Be Damaging Your Bones10 Tips for Finding Inner PeaceCan Stress Lead to Osteoporosis?\u00a0Limit exposure to medicines known to weaken bone.\u00a0Many drugs and medications damage bone and the list seems to expand daily. Steroid drugs such as prednisone rank as the top bone-busters, causing roughly 20% of all osteoporosis in the U.S. Proton pump inhibitor anti-acids, antidepressants, anti-estrogen drugs, medications for epilepsy, loop diuretics, warfarin, and many other medications cause bone loss.\u00a0Monitor the success of\u00a0your Better Bones\u00a0Program.\u00a0The seriousness of one’s bone health concern can vary a great deal from person to person. Every case is different and it’s important that each individual checks to see if their bone-building program is working to stabilize bone.While there is currently no best, safe, and effective way to judge bone strength, scientists are working on this. The tests that are used just give a rough idea of what’s happening with bone. These include\u00a0bone density DEXA tests,\u00a0which your doctor can do every two years or so and markers of bone breakdown such as the NTx,\u00a0 CTx, and DPD tests.It’s also interesting to note that total body strength and muscle mass really tell us a lot about bone strength. So if you’re maintaining or building muscle strength that’s a very good sign.Loss of muscle strength and a tendency to fall are both associated with bone weakness. It’s good to take action on building muscle and improving balance should you notice these concerns cropping up. Seek medical assistance when necessary.\u00a0If you have ongoing excessive bone loss as measured either by sequential bone density testing or by a bone breakdown marker such as the NTx, or if you have experienced a low-trauma fracture, steps should be taken to detect hidden causes of this bone weakening. My\u00a0Medical Work-Up for Osteoporosis details the most common tests used to detect hidden secondary causes of bone loss. You might share this document with your health practitioner and see which tests they will do looking for hidden causes of bone loss. \u00a0Remember, all excessive bone loss has a cause.Learn how to interpret your results in our comprehensive guide to understanding your bone density test results."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Osteopenia","item":"https:\/\/betterbones.com\/osteopenia\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Osteopenia – Our Natural Program","item":"https:\/\/betterbones.com\/osteopenia\/osteopenia-our-natural-program\/#breadcrumbitem"}]}]