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Tips for Avoiding Osteoporosis

Here are a few natural ways you can avoid osteoporosis and take back control of your wellness.

According to the National Osteoporosis Foundation, osteoporosis is common in the U.S. Nearly 54 million people live with the condition or have low bone mass, putting them on the verge of developing osteoporosis in the future. But this figure isn't the only surprising statistic surrounding the debilitating disease; the NOF reports that osteoporosis causes 2 million broken bones annually, resulting in about $19 billion in related health care costs. Within the next 10 years, the condition is expected to be responsible for 3 million fractures and cost $25.3 billion in care every year.

Avoiding osteoporosis isn't critical for only your health; it's crucial for staying out of the hospital and forking hard-earned money over to the so-called health experts. Here are a few natural ways you can avoid osteoporosis and take back total control of your wellness:

Exercise Regularly
You already know that physical activity is imperative for healthy aging. But the benefits go beyond helping you maintain a regular weight and enhancing your mood. Weight bearing exercise can improve your posture, movement, flexibility and balance while strengthening your bones to prevent the development of osteoporosis. But remember: Overdoing any type of exercise can put too much strain on your bones and muscles, which can ultimately weaken your joints. That's why you need to constantly switch things up to reduce putting too much pressure on a certain set of joints.

"Exercise improves your posture, movement, flexibility and balance."

Head to the local fitness center to see what kind of exercise classes they offer. A mixture of cardiovascular options, such as biking and jogging, plus other strength and endurance activities, like swimming and lifting weights, can strengthen your bones and muscles, as well as increase overall movement in your body. The improved balance and posture can also reduce your risk of falling and breaking bones in the future.

Prioritize Rest
Do you follow the National Sleep Foundation's daily recommendations of 7 to 9 hours of rest every night? If not, you could be at greater risk for osteoporosis. A study conducted by researchers at Eastern Virginia Medical School in Norfolk found that men and women aged 50 and older who slept six hours or fewer every night had a higher potential of developing osteoporosis in comparison to those who slept the recommended amount. To ensure you're prioritizing healthy sleep patterns, reevaluate your bedroom. Make sure the temperature is comfortable and the room is dark enough to keep you sleeping throughout the night. A soothing sound system or earplugs, depending on how sound impacts your sleep, can also be beneficial.

Follow an Alkalizing Diet
Perhaps it's time to improve your current eating habits. A highly acidic diet, such as the Standard American Diet, can cause conditions like osteoporosis, arthritis, gout and other physically debilitating problems. An eating regimen that prioritizes natural, plant-based foods can prevent such conditions from developing. According to Rev. Malkmus, our own health expert and founder of the Hallelujah Diet, most foods from God's garden are alkaline and create the perfect balance of acidity and alkalinity to maintain strong bones and promote ultimate wellness.

"A highly alkaline plant based diet, along with daily resistance exercises, will not only usually prevent the development of osteoporosis, but will in most instances initiate the innate self-healing needed to reverse the problem," according to Malkmus. "In time, this self-healing will restore bones to their proper density and strength."

Join us on the path to better wellness, and follow the Hallelujah Diet to reap the many benefits of God's natural sustenance.


  1. Lisa Daniel Rollins January 9, 2018

    Thanks for the hope about healing the condition; I like that eating an alkaline diet can help undo the damage already done by osteporosis!

  2. Jennifer January 9, 2018

    This is great information. It’s good to be wise and prevent osteoporosis now instead of waiting until you have it.

  3. Bola Tima January 24, 2018

    Please please HD can you give me a Regimen for spondiloses and how to commence and what to note if you are starting to recover,at least ideally.I want to know if am getting it right as my from my personal research. God bless your ministry.

    • Melody Hord January 26, 2018

      Hi Bola, Hallelujah Diet believes in the miraculous self-healing body that God created. When we keep out the toxins we can, and give the body a chance to do what it has been designed to do, it is capable of marvelous things. The thing is, you never really know what the body will do. All we can do is our part in supporting it.
      At Hallelujah Diet, we are not doctors and cannot recommend how to treat disease.
      There is a lot of information about how to empower the self-healing body on this website. There are many goods books, too. An inspirational one is “God’s Way to Ultimate Health”.

  4. Wow. I knew diet and exercise could play an important role in the prevention of osteoporosis, but had never considered that lack of sleep could be a contributing factor.

  5. Carolyn B, Calhoun January 30, 2018

    Nice article. There is so much information about the self-healing body on the Website. So much encouraging support on the diet the foods you eat and how to take care of your health. Thanks

  6. gloria smith November 26, 2019

    T Black,
    neither had I. I have osteoporosis and broke my hip last year. I have cleaned up my diet and added exercise to my HA lifestyle now I will work on adding more sleep.

  7. Great article as we age it is very important to take care of our health!

  8. I did not know that getting good sleep and plenty of it was a factor in helping to prevent osteoporosis. According to the study in this blog, 6 hours of sleep a night is not enough. My bedroom is not as dark as it could be. I need to either figure out how to hang dark curtain or get a sleep mask. Anyone know a good place to get a sleep mask that is okay material for your eyes and doesn’t lay right on your eyes?

  9. Annette Whitworth December 4, 2019

    This was great. I have always heard how when a person start with a good exercise and a diet program, it will avoid alot of health problems especially osteoporosis. I have talk to people and they say when they start out walking and removing red meat they feel alot better with they health. Thanks again

  10. Elizabeth Fordyce December 4, 2019

    Hi Connie, Dr Mark Hyman rec a very good sleep mask. HE Director of Functional Medicine at the Cleveland Clinic. I ordered it and like it. Called Manta sleep mask. Total darkness, eye space, etc. be blessed, Elizabeth HM

    • Melody Hord December 6, 2019

      Elizabeth, Thanks for the info.! I looked it up on Amazon and it looks great. Nice deep space for the eyes.

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