Osteoporosis is a skeletal disorder characterized by weakened, porous and thin bone structure and increased risk for fracture. It is estimated that 10 million Americans have osteoporosis, and 34 million Americans have low bone mass. One in two women and one in four men over age 50 will have an osteoporosis-related fracture in their remaining lifetime.

The good news is that osteoporosis is one of the most preventable bone diseases. It is never too early to start building healthy bones.

Here are some tips to protect your bone health

Get Adjusted — a balanced nervous system and body are required for proper bone growth. If you have poor posture now, it will likely get worse as you age.

Exercise — stress put on a bone helps it strengthen and remodel. Exercise for at least 20 minutes three times a week. Resistance exercises that increase muscle mass and strengthen bones, such as weight lifting, are usually recommended. Walking lunges are considered one of the best exercises to improve bone density at the hips.

Healthy food — steer clear of processed sugar, flour, and oils. Eating too many refined foods results in nutritional deficiencies of vitamins, minerals and healthy fats and proteins. Increase your consumption of raw milk products, leafy green vegetables such as kale, broccoli and Brussels sprouts, and healthy fats (olive and coconut oil).

Take appropriate supplements — to build bone properly, you need to supply all the vitamins, minerals, proteins, and enzymes found in bone. Bone consists of at least 11 minerals besides calcium, so focusing on calcium alone will not improve bone health. Whole food supplements that provide absorbable calcium and other minerals, vitamins A, D, K, Omega-3 fatty acids, and other nutritional components are most effective.

It is far easier to prevent bone loss than to treat it. As always, consult with a health care professional to determine what the best approach is for your age and individual physical condition.

For more information, email Dr. Wendy at haydenhealth@gmail.com.