How to Naturally Rebuild Strong Bones From Osteoporosis
Eat foods loaded with calcium and vitamin D to naturally rebuild strong bones from osteoporosis., Engage in resistance or weight bearing exercises to help rebuild strong bones., Take calcium and vitamin D supplements, after speaking with your...
Step-by-Step Guide
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Step 1: Eat foods loaded with calcium and vitamin D to naturally rebuild strong bones from osteoporosis.
A healthy diet promotes strong bones and can help speed the recovery of fractures resulting from osteoporosis.
Consume adequate amounts of calcium with vitamin D since your body can not make calcium, and vitamin D is needed to aid in the absorption of calcium.
Look for no fat or low fat dairy items which can include soy or cow's milk, cheese and yogurt.
Include vegetables that are dark green and leafy such as spinach, broccoli or bok choy in your daily diet.
Munch on some almonds as a snack.
Integrate fortified foods like cereal, bread and orange juice into your breakfast to start the day. -
Step 2: Engage in resistance or weight bearing exercises to help rebuild strong bones.
Regular resistance or weight training can help build and maintain bone density.
It can also help improve balance and coordination, decreasing the risk of fractures from osteoporosis.
Run or jog to naturally rebuild strong bones from osteoporosis.
Play tennis, do aerobics, use resistance bands or lift weights to help slow the progression of osteoporosis.
Try yoga or tai chi, which uses your own body weight to hold multiple poses.
Walk, hike, climb stairs, dance or jump rope to use your body against gravity, which is considered resistance training.
Exercise for 1 hour 3 times per week to gain the benefits of improving bone density.
If 1 hour is too much, participate in physical activity for a half hour 5 times per week. , Aging decreases the body's ability to properly absorb calcium from the food you eat, so supplements help balance your nutritional needs.
Calcium and vitamin D supplements are often prescribed as part of osteoporosis treatment.
Read the label on the supplement bottle carefully and follow the directions given.
You can find calcium or vitamin D sold separately or together in one pill.
Factor your daily requirements of each nutrient to know how much to take.
The daily requirement for calcium in the average adult is between 1,000 and 1,300 mg per day and for vitamin D is 600 IU (15 mcg) per day. , -
Step 3: Take calcium and vitamin D supplements
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Step 4: after speaking with your doctor
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Step 5: if you feel you are not getting enough from your food.
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Step 6: Ayurvedic herbs to build strong bones: Following herbs are traditionally used to build strong bones
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Step 7: Hadsandhari (Cissus quadrangularis) Arjuna Chaal (Terminalia arjuna) Lakh (Laccifer lacca) Methi beej (Trigonella foenum graeucum) Guggul (Commiphora mukul Salai Guggul (Boswellia serrata) Ashwagandha (Withania somnifera) Haridra (Curcuma longa) Bala (Sida cordifolia) Soonth (Zingiber officinalnale) Nirgundi (Vitex negundo)
Detailed Guide
A healthy diet promotes strong bones and can help speed the recovery of fractures resulting from osteoporosis.
Consume adequate amounts of calcium with vitamin D since your body can not make calcium, and vitamin D is needed to aid in the absorption of calcium.
Look for no fat or low fat dairy items which can include soy or cow's milk, cheese and yogurt.
Include vegetables that are dark green and leafy such as spinach, broccoli or bok choy in your daily diet.
Munch on some almonds as a snack.
Integrate fortified foods like cereal, bread and orange juice into your breakfast to start the day.
Regular resistance or weight training can help build and maintain bone density.
It can also help improve balance and coordination, decreasing the risk of fractures from osteoporosis.
Run or jog to naturally rebuild strong bones from osteoporosis.
Play tennis, do aerobics, use resistance bands or lift weights to help slow the progression of osteoporosis.
Try yoga or tai chi, which uses your own body weight to hold multiple poses.
Walk, hike, climb stairs, dance or jump rope to use your body against gravity, which is considered resistance training.
Exercise for 1 hour 3 times per week to gain the benefits of improving bone density.
If 1 hour is too much, participate in physical activity for a half hour 5 times per week. , Aging decreases the body's ability to properly absorb calcium from the food you eat, so supplements help balance your nutritional needs.
Calcium and vitamin D supplements are often prescribed as part of osteoporosis treatment.
Read the label on the supplement bottle carefully and follow the directions given.
You can find calcium or vitamin D sold separately or together in one pill.
Factor your daily requirements of each nutrient to know how much to take.
The daily requirement for calcium in the average adult is between 1,000 and 1,300 mg per day and for vitamin D is 600 IU (15 mcg) per day. ,
About the Author
Richard Wilson
Writer and educator with a focus on practical organization knowledge.
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