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The most known guideline in developing bone density is by taking a high dose of calcium supplements with vitamin D-1200 mg a day for women above 50 and 1,000 for women below 50.

And when one has low bone density (osteoporosis), the first treatment is bisphosphonate drugs like Boniva, Actonel, Fosamax and Reclast.

But the approaches have significant setbacks to the building of bones.

healthy bones
healthy bones

How to Build your Bone density naturally

Eat plenty foods that develop strong bones: there are plenty foods that help you in building and developing strong bones. Aside from calcium, other nutrients are useful for increasing bone density.

Read also: the perfect diet just for you

These nutrients include copper, iodine, silicon, strontium, manganese, boron, chromium and selenium.

Many people believe that taking more milk will help increase strong bones, but long scientific research has not back this theory up. It was discovered that countries with the highest consumption have the highest rate of osteoporosis.

One of the main reason is that the milk we drink these days is homogenised and pasteurised and this process disrupts the milk chemistry, and it becomes harder to digest the nutrients.

healthy bones
healthy bones

These foods below will give you the whole nutrients for building healthy bones are listed below.
Vegetables
Green beans
Okra
Spinach
Arugula
Collard greens
Fruits
Apricots
Orange
Currents
Nuts and seeds
Figs
Coconut
Swiss chard
Kale
Broccoli
Turnips
Swiss chards
Water cress
Tomatoes
Fish
Canned Alaskan salmon with bones
Wild caught fish
Canned sardines with bones
Bone broth

Engage in exercise and weight-bearing: Exercise especially weight-lifting will make you stay upright while moving against gravity. These exercise help develop bones and keep the bones strong.
These examples include:
Walking, running on a treadmill or jogging.
Dancing
Doing aerobics, both low and high impact
Jumping rope
Climbing stairs
Push Ups
Using elastic exercise bands
Performing functional movements such as squats as they help to keep the muscles fit.
Yoga
Pilates

Read also: why you need a breakfast

Avoid foods that trigger osteoporosis.

Coffee: for our coffee lovers, too much of caffeine decreases calcium from the bones. Two cups of coffee a day is ok if you have osteoporosis.

Alcohol: high intake of alcohol disrupts the balance of calcium and the vitamin necessary for calcium absorption vitamin A.

Gluten: gluten is the primary factor that causes bone loss. Gluten is found in wheat. It is composed of proteins known as prolamins and glutenins and is stored together with starch in the endosperm. So if you have osteoporosis, you should be tested for gluten sensitivity.

Canned soda: canned soda has a very high phosphorus content which removes calcium from the body.

Causes of Osteoporosis

• Nutritional deficiencies
• Gluten
• Aging
• Low vitamin K2 levels and vitamin D
• Smoking
• Too much intake of soft drinks that have phosphoric acid
• Hormonal imbalance
• Radiation
• Long term use of these drugs
Steroids like prednisone and cortisone ( for arthritis, lupus, asthma)
Medicines for cancer
Drugs for epilepsy
Heparin, drugs for blood clots

 

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