Tag Archives: Bone Health

How to Prevent and Manage Osteoporosis

how to prevent and manage osteoporosis

Learn more about how to prevent and manage osteoporosis, naturally.

Your bones have many important functions in your body. They protect your organs, hold your body upright, anchor your muscles, and store important minerals like calcium. As with many other systems in our body, our bones are consistently healing and being regenerated.

Osteoporosis is a condition that occurs when new bone growth and healing is no longer able to keep up with progressing bone loss. Although inconvenient, osteoporosis is not inevitable as we age; there are many ways to promote bone health.

Even if you have received an osteoporosis diagnosis, you are not without treatment options, keep reading to learn more about how to prevent and manage osteoporosis, naturally.

Lifestyle Changes & Habits to Promote Healthy Bones

Regular exercise is a crucial part of having healthy bones for life. Many people tend to slow down as they age, but staying active plays a key role in keeping bones strong. Weight bearing exercise is particularly helpful as it helps your body build and maintain bone mass at any age. Be sure to check with your health care team before beginning any new fitness program to ensure it’s a good fit for you. If it’s not, they can help you find the right routine.

How to Prevent and Manage Osteoporosis with Your Diet

Like your mom always told you, drink your milk if you want strong bones. She was right, but dairy isn’t the only food-based source that is rich in calcium. Seeds, nuts, and leafy greens are another way to ensure you’re getting enough calcium in your diet. Remember that without enough Vitamin D, your body isn’t able to absorb calcium, this is why supplements can play a key role in ensuring optimal absorption.

In addition to calcium, magnesium and phosphorus are also important to bone health and can be found in nuts like almonds and seeds like chia and sesame. If you struggle to tolerate nuts or seeds due to an allergy or diagnosis, many cereals are fortified with all the nutrients you need to promote healthy bones.

Supplements to Support Bone Health

Professional Supplement Center carries products designed to support bone health, check out a few of our recommended brands.

OsteoBalance from Pure Encapsulations 

OsteoBalance by Pure Encapsulations provides a high calcium osteoporosis support formula, with additional nutritional factors that promote optimal calcium absorption. Each capsule also includes magnesium to support healthy bone mineralization and boron to reduce urinary calcium and magnesium excretion.

Osteoben by Designs for Health

Formulated to address the pathophysiology of osteopenia and osteoporosis, Osteoben from Designs for Health provides patients with the right conditions to manage bone health through nutrition and wellness.

Cal/Mag (Malate) 2:1 by Pure Encapsulations

Providing a 2:1 ratio of di-calcium malate and di-magnesium malate, Cal/Mag (Malate) 2:1 by Pure Encapsulations supports the body for optimal absorption of calcium and magnesium. Magnesium, like calcium, is an essential bone matrix mineral that promotes healthy bone metabolism.

What’s your best tip on how to prevent and manage osteoporosis? Share your insights with our team in the comments section below.

Eat These Foods to Get More Vitamin D During the Winter


According to Canton Mercy Medical Center, 42% of Americans are deficient in vitamin D. This issue can result in many problems affecting most body systems and processes, including bone growth, immunity, heart disease, childhood asthma, and other issues. 

Anyone can be vitamin D deficient, but certain populations are more at risk than others. Those who do not frequently go out in the sun (sunlight being one of human’s most important sources of vitamin D) will be at risk, as will older people and anyone on long-term prescription medications of various types (for heartburn or constipation, to name just two). People with dark skin also run the risk of being low in vitamin D because the increased melanin in their skin prevents sunlight from affecting it as quickly as it would in lighter skin. 

The point is, if you’re reading this, you’re either vitamin D deficient or at risk of becoming that way. This is especially true in the winter, because most of us spend more time indoors due to cold weather, and may experience fewer less time in the sun when outside due to shorter days. 

All things considered, the best way to make sure that your vitamin D levels are to eat the right foods. Fortunately, there is something for everyone when it comes to creating a vitamin D menu. Here are some of our best recommendations, which you can source from a local grocer at any time of year. 

Fatty Fish

Fatty fish has numerous benefits unrelated to vitamin D (omega-3’s, we’re looking at you!), but vitamin D is a perk all its own. Fatty fish tend to contain a lot of vitamin D, so consider making fish a part of your schedule at least once per week. Salmon is an obvious contender for the dinner table, but you can also snack on fish in the form of herring and sardines, with much the same effect. 

Harvard notes that most people low in vitamin D will need between 600 to 800 IU of vitamin D daily, though some people will need much more. It’s important that you know where you stand, so get a blood test from your doctor at your next checkup to see where your baseline is. From there, one serving of salmon can give you almost 1000 IU, and herring (and other small, oily, snackable fish) can give you about 300 IU in a 3.5-gram serving. Cod liver oil and tuna are more excellent fatty fish sources.

Cage-Free Egg Yolks

Regular commercial egg yolks significantly less vitamin D and other essential nutrients – hardly worth your while – which pasture-raised chicken eggs contain far more. This may be due to pasture raised chickens having access to sunlight, natural seeds and plants, and bugs for food; compared to chickens kept in a dark barn and fed inexpensive corn-based feed. 


Mushrooms produce vitamin D when they’re exposed to UV light. What might surprise you, though, is that fresh mushrooms demonstrate this property even after they’ve been picked. So the next time you’re about to prepare a mushroom dish, set those fungi puppies out in the sunlight for an hour before you slice them up. You’ll literally be increasing their vitamin D nutritional value by taking this extra step. Vitamin D levels vary wildly by type and freshness, but always try to get the best quality available in your area for the best results.

Fortified Foods

Fortified foods like pasta and cereals have vitamin D added to them during production, so how much you can get from them will depend on several factors. If you eat certain staple foods daily, look for fortified versions that contain vitamin D. 

If you can’t find enough Vitamin D in your daily diet, it’s time to reach for the supplement bottle. We specifically recommend considering Vitamin D3 Complete from Nutricology, Liquid D and K from Douglas Laboratories, or d-Pinitol 600 mg from Vital Nutrients. These products offer a few variations of the same idea: provide you the vitamin D you need this winter. Check them out and see which one works best for you, in addition to the foods mentioned above.

Are You Getting Enough Potassium?

PotassiumJacquie Eubanks RN BSN

One very important key to wellness is potassium sufficiency. Essential for good health at the most basic level, potassium is critical for the proper functioning of all cells, tissues and organs. Potassium is not stored in the body and must be obtained through a healthy diet of potassium-rich foods and supplementation as needed. Although the Institute of Medicine and the USDA recommend 4700 mg of potassium per day, and the World Health Organization recommends an even lower amount of 3600 mg per day, the typical American falls far short with an average intake of 2640 mg per day, about half of what is needed to support overall heath and avoid potassium deficiency.

Unfortunately, one of the many problems with the standard American diet (SAD) is that only a very small percentage of the population actually consumes the recommended number of servings of fruits and vegetables daily to ensure proper amounts of potassium. The SAD diet tends to include fast foods, processed foods and restaurant foods, that unfortunately are high in sodium and very low in potassium and other essential nutrients. Excessive sodium intake negatively affects fluid homeostasis and puts extra strain on the kidneys, which must filter the blood and control fluid levels. A quality diet rich in potassium helps to offset the negative hypertensive effects of processed salt.

Electrolyte balance – As an electrolyte, potassium helps to conduct electrical charges within the body and maintains the balance between the electrical and chemical processes that support vital functions. Along with sodium and other electrolytes, potassium helps to regulate the balance of body fluids, which affects nerve signaling and muscle contraction and impacts the cardiovascular system.

Stroke prevention – Research shows that potassium-rich diets reduce stroke risk for both men and for women, who are particularly at risk of dying from stroke. Potassium acts as a vasodilator, which helps blood vessels to relax and allows blood to flow more freely, thereby reducing the risk of clotting that can cause stroke.

Brain function – High levels of potassium allow more oxygen to reach the brain, supporting cognitive function and stimulating neural activity. Potassium plays a key role in maintaining electrical conductivity of the brain, and helps to moderate and regulate electrical transmissions throughout the body.

Cardiovascular health – Low potassium levels can cause heart rhythm disturbances and muscle weakness. Research has shown that those who are at the greatest risk of developing cardiovascular disease are those whose diets are both high in sodium and low in potassium. Those who consume too much salt and too little potassium are more than twice as likely to succumb to a heart attack.

Blood pressure support – Potassium helps to lower blood pressure by helping the body to secrete sodium, balancing out the negative effects of sodium on blood pressure. Potassium is a crucial mineral for regulating and supporting healthy blood pressure, as studies have shown that low potassium intake is linked to high blood pressure, heart failure and stroke. To reduce high blood pressure, lower sodium intake while increasing potassium consumption.

Bone Health – Existing evidence suggests that a potassium-rich diet positively affects bone-mineral density, especially in older women. Studies show that when potassium intake increases, urinary calcium excretion decreases, leading to improved bone mineralization.

Muscle Function – Sufficient potassium is required for normal muscle contraction and relaxation. Potassium helps to maintain optimal nerve and muscle function and supports natural reflexes by stimulating neural connectivity of the muscles and the brain. Low potassium levels are linked to muscle spasm and leg cramps. Sufficient potassium intake make help prevent cramping and painful spasms.

Potassium deficiency may be an underlying side effect of a medical condition. If you are taking medications or have a medical condition, please consult a healthcare practitioner before supplementing. Individuals taking ACE inhibitors, angiotensin receptor blockers or potassium-sparing diuretics may require monitoring of potassium levels.

Professional Supplement Center carries these and other high quality supplements to support overall wellness:

Potassium (citrate)Potassium (Citrate) by Pure Encapsulations – This product supplies 200 mg of potassium citrate, along with vitamin C, in support of numerous physiological functions, nutrient metabolism, muscle function, and cardiovascular health. Gluten and soy free, Non-GMO vegetarian formula.


PotassiumPotassium by Nutritional Frontiers – This combination formula provides 99 mg of potassium aspartate, along with niacin and vitamin B6, in support of optimal utilization and absorption for proper nerve and cardio functions. Gluten free vegetarian formulation.


Potassium-HP (With...Potassium-HP™ (with magnesium) – This high potency powdered formula provides 1200 mg of potassium citrate and 120 mg of magnesium citrate. It is intended for use solely under the advice and guidance of a healthcare practitioner. Gluten and dairy free formulation.


Potassium Citrate 99...Potassium Citrate by Now Foods – This well absorbed and highly bioavailable formula provides 99 mg of potassium citrate in support of electrolyte mineral balance and nervous system function. Gluten and soy free, Non-GMO formulation.


Potassium Citrate...Potassium Citrate 400 by Biospec Naturals – This formula provides a clinical dose of potassium citrate along with citric acid in support of critical bodily functions, proper metabolism, cardiac function and energy production. Suitable for vegetarians.


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The #1 Nutrient You Need To Avoid A Stroke. http://www.huffingtonpost.com/entry/the-1-nutrient-you-need-to-avoid-a-stroke_us_57b74acfe4b0b51733a34ff8?section=&
Minerals of life – sodium and potassium. http://guardian.ng/features/natural-health/minerals-of-life-sodium-and-potassium/
5 Minerals for Better Health: Minerals. http://www.motherearthliving.com/health-and-wellness/vitamin-e-and-health-five-minerals-for-the-body.aspx?PageId=3#ArticleContent
Potassium & Heart Health. http://www.foodinsight.org/Content/3840/IFIC_PotassimFactSheet_FINAL%20(2).pdf
What Are the Benefits of Getting Enough Potassium? http://healthyeating.sfgate.com/benefits-getting-enough-potassium-2035.html