Natural Ways to Strengthen Bones & Prevent Osteoporosis

Strong bones are an essential part of health. They allow you to remain energetic and active, and prevent the problems presented by osteoporosis (thinning of the bones.) Here are some natural ways to achieve and maintain strong bones.

Calcium

• Milk has lots of calcium, which helps to build strong bones.

  Calcium is one of the keys to building strong bones. It is a mineral that can be found in many foods, especially dairy products such as milk, yogurt and cheese. Other sources of calcium include mackerel, sardines, almonds, sesame seeds, broccoli and spinach.

  Nutritionists recommend an daily intake of 1000 milligrams for adults under 50, and 1200 milligrams for adults over 50.

Vitamin D, Vitamin A, Magnesium and Zinc

• Vitamin D is also important for strong bones because it helps the body absorb the calcium in the gut. The best natural way to absorb vitamin D is to expose yourself to sunlight daily. How long varies by where you live and how light your skin is _ take care not to get a sunburn!

  Vitamin A, magnesium and zinc also contribute to strong bones, and these can be found in foods such as liver, cheese, eggs, oily fish, milk, artichokes, almonds and pine nuts.

Exercise

• Certain exercises can increase the strength of your bones. Some of the best are weight-lifting, hiking, stair-climbing, and racket sports.