Osteoporosis is a condition characterized by brittle and fragile bones, often described as a silent disease due to its slow progression and lack of symptoms until fractures occur. Dr. Barbara O'Neal shares insights on how lifestyle factors contribute to this condition and offers ways to prevent it through informed dietary and lifestyle choices.

For years, calcium has been touted as the primary mineral for maintaining strong bones. Dr. Barbara O'Neal advises against relying solely on calcium supplements. She emphasizes obtaining calcium from whole foods such as dark leafy greens, nuts, seeds, and small fish with bones, as these sources offer additional nutrients that aid in calcium absorption and use.

Certain dietary habits, such as excessive intake of animal proteins and processed foods, may deplete bone strength by creating acidic environments that cause the body to draw on calcium stores from the bones to neutralize acidity. Dr. O'Neal recommends reducing these foods and focusing on alkaline-forming foods like fruits and vegetables.

Vitamin D is essential for calcium absorption, while Vitamin K2 plays a critical role in guiding calcium to the bones and preventing arterial calcification. Sources of K2 include fermented foods and certain cheeses, while adequate sun exposure helps your body synthesize Vitamin D.

Hormonal changes, particularly during menopause, can significantly impact bone density. Maintaining a balance of estrogen and progesterone is important for bone health. Dr. O'Neal suggests dietary adjustments and the use of natural supplements like wild yam cream to support hormonal balance.

Moderate sun exposure is crucial for producing Vitamin D, which is necessary for bone health. Dr. O'Neal advises safe sun exposure for 10 to 15 minutes daily, depending on skin type and location, to enhance Vitamin D levels.

With the right dietary choices, exercise, and lifestyle adjustments, you can maintain strong bones and reduce the risk of osteoporosis. Integrate nutrient-rich foods, regular physical activity, and sufficient sun exposure into daily routines to support lifelong bone health.