The size and density of our bones depend on our genes, age, lifestyle choices and nutrition. Osteoporosis is a silent epidemic that impacts bone health in millions of women around the globe. It mainly affects elderly women and is known to account for over 1.5 million fractures a year! We have already covered Osteoporosis natural treatments in this article. So in today’s article, we will study some more remedies and supplements that are proven to increase bone mass.
Calcium, hands down, is the most important nutrient needed for strong bones. Kids aged between 9-14 years need 13,000 mg of calcium per day whereas those between 18-30 years need at least 1000 mg/day Women above 30 should aim to get at least 1000 mg of calcium. Foods that provide you with calcium are milk, yogurt, fortified orange juice and cereals, salmon, kidney beans, tofu, ice cream etc. If you consume a balanced diet daily with low fat dairy, lean protein and plenty of fruits and vegetables then you need not take a calcium supplement. However, if you are lactose intolerant, or vegan, then it is essential that you take one containing both calcium and magnesium supplement.
2. Vitamin D
Vitamin D is another vital nutrient required to increase bone size and mass. Spend time in the sun daily for 15 minutes. You need at least 2000 IU of vitamin D daily. Make sure you opt for safe exposure to the sun in order to prevent skin cancer.
3. Vitamin K
Apart from calcium and vitamin D, your body also needs vitamin K as it plays an important role in strengthening bones and joints. Vitamin K is found in kale, Brussels sprouts, cabbage, fermented dairy, prunes, broccoli and fermented soy.
4. Boron mineral
Boron is vital for women as it plays a role in estrogen regulation which in turn impacts bone density. Take up to 3mg per day.
In one study, people who started taking magnesium reported better results of bone mineral density screening. You need this nutrient to enable the body to absorb calcium. Take 600 mg of Magnesium every day for 4-6 months or as directed to see an improvement in bone mineral density screening.
6. Maintain healthy body weight
Being underweight is one of the main factors of poor bone mineral density. Eat a healthy balanced diet and exercise daily for 30 minutes.
7. Use salt, sugar and caffeine in moderation
An important remedy to make bones and joints stronger is to avoid salt, sugar and caffeine. These cause an imbalance in electrolytes. Sugar and caffeine also throw out important nutrients including calcium needed by our body for maintaining bone health.
8. Stay away from alcohol
Consume alcohol in moderation or not at all. Studies have shown that people who drank more than 2 units per day were more susceptible to hip fractures.
9. Weight bearing exercises
Get moving daily or lose it! Opt for running, swimming, walking, dancing and other resistance and strength training exercises. Yoga and martial arts can also help. These exercises help in building bone mass and can slow down bone loss in elderly.
10. Avoid smoking
Nicotine undoes the work done by our cells in strengthening bone density. This in turn could increase risk of fractures. So quit the habit today.
11. Assess your risk
If you are an elderly woman with a family history of osteoporosis, take the Osteoporosis Risk Test given here.
Use these 11 remedies for making bones and joints stronger.