Osteoporosis is not a disease that causes weak bones—osteoporosis is the name given to a diagnosis of weak bones. In other words, the weak bones happened first, and then the diagnosis of osteoporosis followed.
They make it sound like osteoporosis strikes first, and then you get weak bones. The cause and effect are all backwards. And that’s how drug companies want people to think about diseases and symptoms: first you “get” the disease, then you are “diagnosed” just in time to take a new drug for the rest of your life.
“Osteoporosis is nothing more than a made-up name given to a pattern of symptoms that indicate you’ve let your bones get fragile…”
What Bones Do and How They Weaken Over Time
Bone loss in women coincides with diminution of estrogen and progesterone at the onset of menopause. But archaeological evidence indicates that menopause does not necessarily initiate osteoporosis.
What do bones normally do?
Bone remodeling is a process where the adult skeleton undergoes a continuous turnover—old bone is resorbed by osteoclasts and new bone is formed by osteoblasts. A number of hormones, including thyroid, parathyroid, and sex hormones, influence this process and interact with immune system proteins.
From childhood through adolescence, skeletal mineral demands for bone formation are at their highest. A high-protein, high-sugar, fat, and salt diet—and physical inactivity—during these years can reduce bone density and lay the foundation for osteoporosis in later life.
Causes of Osteoporosis: Diet, Lifestyle, and Hidden Triggers
When peak bone mass is reached around age 35, the larger the bone mass, the lower the risk of developing osteoporosis. During early menopause, bone loss increases rapidly before stabilizing into a slower, but consistent, loss. This can occur without any immediate pain or symptoms.
What causes it?
Osteoporosis is largely a dietary issue, not just a calcium problem. Factors include:
- Poor nutrition
- Lack of exercise
- Smoking, alcohol, caffeine
- Overuse of medications (especially corticosteroids, pain relievers, antacids)
- Synthetic vitamin supplements
- Lack of sun exposure
- High protein or processed food diets
- Stress and hormonal imbalances
- Aluminum exposure from cookware or antacids
- Heredity (e.g., tall, thin, blue-eyed women)
Nutrients Your Body Needs to Build Strong Bones
Essential nutrients are needed regularly for bone formation.
These include:
- Vitamins: A, B-complex, C, D, E, F (essential fatty acids), and K
- Minerals: Boron, calcium, chromium, iodine, natural fluoride, magnesium, phosphorus, zinc
- Imbalances in calcium, magnesium, and zinc can contribute to osteoporosis
A loss of digestive enzymes, especially hydrochloric acid (HCL), may prevent the body from absorbing calcium, even with a good diet.
Protein source matters too. Overreliance on meat can increase phosphorus levels, which may reduce calcium. High-protein diets can also cause calcium, iron, and zinc loss. Studies show vegetarians often have greater bone density than meat eaters.
How Lifestyle Habits Affect Osteoporosis Risk
- Caffeine: Upsets calcium-phosphorus balance and increases calcium loss
- Sugar & Refined Carbs: Disrupt blood calcium and phosphorus levels
- Soft Drinks: Phosphoric acid leads to calcium withdrawal from bones
- Alcohol: Excess intake accelerates bone loss
- Salt: Interferes with calcium absorption
- Dairy: May lead to calcium excretion due to high protein and phosphate content
- Tea & Bran: Tannins and phytates bind calcium and block absorption
- Tobacco: Reduces estrogen and accelerates bone loss
Hormonal balance also plays a key role. It’s not just about estrogen—progesterone and testosterone are critical for maintaining bone strength and structure.
What to Eat and How to Exercise to Prevent Osteoporosis
What to eat:
Avoid boxed, canned, and frozen foods when fresh is available. Include:
- Seeds
- Leafy greens (kale, spinach, mustard, broccoli)
- Celery, carrots, green peas, legumes
- Oatmeal, soy, tofu, cashews, almonds, lentils
- Seaweed, spirulina
- Bone broth (with vinegar) for calcium extraction
Exercise:
Weight-bearing exercises like brisk walking, stair climbing, aerobics, and tennis help bones absorb calcium. A sedentary lifestyle leads to weaker bones and muscles, increasing fracture risk. Even stretching improves posture and spine alignment.
Swimming is less effective for bone strength, but good for those with advanced osteoporosis.
Medical Testing and Medication Awareness
Dexa Test:
Measures bone density in key skeletal areas. Cortical bone is denser and more reliable than trabecular bone for diagnosis.
Bone Turnover Test (Urine – GDSL):
This at-home test measures how fast your body is losing bone.
Prescription drugs to avoid:
- Corticosteroids
- Thyroid hormones
- Tranquilizers and psychotropic medications
- Long-term antibiotics
Drugs to treat osteoporosis:
Often prescribed: Fosamax, Actonel, Boniva, Evista, Miacalcin, Forteo, etc.—each with specific risks and side effects.
Final Thoughts: Natural Prevention Is Still the Best Strategy
Only a rich, wholesome, and varied diet can supply the nutrients required for building and preserving bone health.
Sources of bioavailable calcium:
- Bone broth (with vinegar)
- Leafy greens
- Grains, legumes, seeds (properly prepared)
- Vegetables consumed with animal fats like butter or eggs
If we choose to eat a balanced diet, we can prevent and often reverse osteoporosis.
The Bottom Line: How to Protect Your Bone Health
Bone Density + Bone Quality = Bone Strength
Finally, ALWAYS consult your PRIMARY DOCTOR as well as your Wellness Practitioner before making changes to your supplement, medication, or exercise routine.