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The Essential Guide to Boosting Bone Health and Preventing Osteoporosis Naturally


Osteoporosis is a condition where bones become weak and brittle, making them more prone to fractures. This condition often develops slowly over several years and is most common in older adults, especially women. Understanding the causes of osteoporosis is essential for taking steps to prevent it. Factors such as aging, hormonal changes, lack of physical activity, and poor nutrition can all contribute to developing osteoporosis.

Taking care of your bones involves more than just drinking milk. There are many nutrients and foods that play a crucial role in maintaining bone health. Additionally, adopting certain lifestyle habits can further help in preventing osteoporosis. By making informed choices about your diet and daily routine, you can keep your bones strong and reduce your risk of developing osteoporosis. 

Let’s explore some effective ways to boost your bone health and prevent osteoporosis naturally.

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Understanding Osteoporosis and Its Causes

Osteoporosis is a condition where bones become weak and brittle, making them more likely to break. This happens when the body loses too much bone, makes too little bone, or both. As we age, the balance between bone loss and bone formation can tip towards more bone being lost. This can lead to osteoporosis. Women are more likely to develop osteoporosis than men, especially after menopause, due to the drop in estrogen levels, which helps protect bones.

Several factors can increase the risk of developing osteoporosis. These include a family history of the condition, a diet low in calcium and vitamin D, a sedentary lifestyle, smoking, and excessive alcohol consumption. Certain medications and medical conditions can also contribute to bone loss. Being aware of these risk factors is the first step in taking preventative measures to protect your bone health.

Nutrients Essential for Strong Bones

For strong and healthy bones, it is important to get the right nutrients. Calcium is the most well-known nutrient for bone health. It helps build and maintain strong bones. Adults usually need around 1,000 milligrams of calcium each day. Vitamin D is also crucial because it helps the body absorb calcium. Without enough vitamin D, your body can’t use the calcium from your diet effectively. Adults need about 600 to 800 international units (IU) of vitamin D daily.

Another important nutrient is magnesium. It helps with bone formation and supports the body’s use of calcium and vitamin D. Potassium is also beneficial, as it helps reduce the loss of calcium in urine. Vitamin K2 is vital for bone health because it helps direct calcium to the bones and teeth. Making sure you get enough of these key nutrients can help keep your bones strong and reduce the risk of osteoporosis.

Best Foods to Boost Bone Health

Eating the right foods can help boost bone health and prevent osteoporosis. Dairy products like milk, cheese, and yogurt are excellent sources of calcium, which is essential for strong bones. Leafy green vegetables like kale, spinach, and broccoli also provide a good amount of calcium. For a non-dairy option, consider foods like almonds, tofu, and fortified plant-based milk, which are also high in calcium.

Fatty fish such as salmon, mackerel, and sardines are rich in vitamin D, which helps your body absorb calcium. Nuts and seeds like almonds, chia seeds, and flaxseeds are good sources of magnesium, another vital nutrient for bone health. Including a variety of these foods in your diet can provide the nutrients your bones need to stay strong and healthy.

Lifestyle Tips to Prevent Osteoporosis Naturally

Living a healthy lifestyle can help prevent osteoporosis and keep your bones strong. Regular exercise is crucial. Weight-bearing exercises like walking, jogging, and weightlifting help build and maintain bone density. Aim for at least 30 minutes of physical activity most days of the week to keep your bones strong.

Avoiding harmful habits like smoking and excessive alcohol consumption is also important. Smoking can reduce bone density, while too much alcohol can interfere with the body’s ability to absorb calcium. Ensuring you get enough sleep is another key factor, as your body repairs and builds bone tissue during rest. By making these simple lifestyle changes, you can help protect your bones and reduce the risk of developing osteoporosis.

Strong Bones Naturally: Foods, Habits & Herbs to Build a Healthy Skeleton

Maintaining strong bones and preventing osteoporosis naturally involves a combination of a nutrient-rich diet and a healthy lifestyle. Remember, strong bones are built, not born. Through a combination of dietary choices, regular exercise, and healthy lifestyle habits, you can significantly reduce your risk of osteoporosis and maintain a robust skeletal system for years to come. 

Don’t wait until you experience bone loss—start building a strong foundation for your future today. Listen to your body, prioritize bone health, and embrace the natural solutions that can keep you active and independent well into your golden years.

At Infinity Wellness Telehealth, we specialize in finding the root causes of your health issues and offer personalized, holistic medicine solutions in Austin, TX. If you’re looking for a natural way to improve your bone health and prevent osteoporosis, contact us today to learn how we can help you achieve optimal health.

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