Nutrition 

Natural Ways To Build Strong Bones

 

Natural Ways To Build Strong Bones

The typical guideline to Natural Ways To Build Strong Bones and preserving bone density advocates for taking high-dose calcium supplements along with some calciferol – 1, 000 mg a day for women under 50 and 1, 2 hundred mg for women over 50. If one already has osteoporosis low bone density, the first-line treatment is bisphosphonate drugs like Fosamax, Reclast, Actonel, or Boniva.

Unfortunately, both strategies have major drawbacks.

High-dose calcium with vitamin D supplements –

Depending on many studies from the recent 20 years, researchers found that high-dose calcium along with calciferol supplements do not prevent fractures at all. In fact, they might they could actually promote kidney stone development and raise the probability of heart attack by increasing calcification of the arteries.

Bisphosphonate drugs –

Bone is a living organ that is continually being reshaped and revitalized in a process called remodeling. In this process, cells called osteoclasts remove bone tissue while skin cells called osteoblasts deposit new bone tissue. With osteopenia (bone density slightly below normal) and osteoporosis, the rate of bone breakdown exceeds the interest rate of bone formation, causing a decrease in bone mass.

Bisphosphonate drugs

work to kill the osteoclasts, cells that break down bone tissue so that your bone becomes denser. Yet, researchers found that after many years of bisphosphonate use, your bone also becomes weaker and more vulnerable to fractures. It is because these drugs only stop the breakdown of old bone, they do not help to rebuild any new bone. Besides, they may have unpleasant side results like heartburn, difficulty taking, joint pain, muscle pain, headaches, nausea, and aging jaw.

Hence, bisphosphonate drugs is not the ideal solution for weak bones. There are some very effective natural ways to build strong bones when going into that, why don’t we to begin with why one may develop weak bones in the first place.

Common Causes Of Osteoporosis

Aging – the natural decline in the female after perimenopause and testosterone in men ends in lower bone thickness.
Inactive lifestyle or absence of weight-bearing activities
Healthy deficiencies
Low calciferol and vitamin K2 levels
Gluten, if you come with an autoimmune disease or a gluten sensitivity. Gluten is a grain protein found in wheat, rye, and barley. If the body is unable to properly digest gluten, it causes inflammation of the small intestinal lining, results in intestinal permeability, and malabsorption of nutrients including calcium.
Excess alcohol

smoking
Heavy metal build up in the body especially cadmium, lead, and mercury.
Overconsumption of fizzy drinks that contain phosphoric
Hormonal imbalances. The main hormones in your body that immediately correlate to bone thickness are progesterone, estradiol,  and DHEA which all decline naturally over time. However, when there is certainly persistent high stress, the decrease becomes more rapid.
Radiation
Taking excessive thyroid body hormone

Long-term use of certain medications such as:
steroid drugs like cortisone and prednisone (for arthritis, asthma, laupus, and multiple sclerosis)
phenytoin and phenobarbital (for epilepsy)
GnRH (for endometriosis, prostatic cancer, and female infertility)
Aromatase inhibitors (for breasts cancer)
antacids containing aluminium and proton pump blockers (for heartburn)
Chemotherapy drugs (for cancer)
cyclosporine and tacrolimus (for stopping denial in organ transplant)
heparin (for blood clots)
hook diuretics (for heart {failing|inability}, edema, and kidney problems)
medroxyprogesterone acetate (for contraception)
methotrexate (for cancer and rheumatoid arthritis)
thiazolidinediones (for diabetes)

How To Maximize Bone Density Naturally

First of all Avoid foods that cause osteoporosis

Gluten. To get those who have an autoimmune disease or have a gluten sensitivity, gluten is the main contributor to bone loss. Therefore, if you have osteopenia or osteoporosis, you need to be screened for gluten sensitivity. Cyrex Labs Array 3 is a blood test that can accurately identify gluten awareness.
Canned soda. The high phosphorus content in refined soda causes the removing of calcium from your body.
Alcohol. Excessive alcohol decreases the balance of calcium mineral and the production of vitamin D, a supplement essential for calcium compression. Chronic heavy drinking also causes hormone deficiencies. In men, it lowers sexual energy and in women, female.
High-sodium processed foods. Sodium causes excessive calcium removal through the kidneys.
Caffeine. Over consumption of caffeine leaches calcium from the bones. Limit to two cups a day even if you have osteopenia or osteoporosis.

2. Consume plenty of foods that build strong bones is the best Natural Ways To Build Strong Bones

Many people believe drinking more milk will help build strong bones. Unfortunately, long term scientific studies have not been able to support this theory. In fact, they found that countries with the highest milk usage, including America, also have the highest rate of osteoporosis!

One of the reasons may be because the milk we take in these days is pasteurized and homogenized. These techniques alter the milk’s natural chemistry and make it much harder to |process and absorb the nutrition.

Another reason is that besides calcium, there are other nutrients that are needed for building bone, like boron, chromium,  iodine, magnesium, manganese, selenium, silicone, and strontium. Simply consuming high amounts of calcium from milk will not lead to strong bone tissues

So what kind of foods will give you the complete gamut of nutrition to make strong bones? The following are some that are particularly beneficial –

Vegetables

arugula

broccoli

collard greens

green beans

him

okra

spinach

Swiss chard

tomatoes

turnips

watercress

Fruits and vegetables

apricots

coconut

currants

figs

orange

Nuts and seed

hazelnuts (8-12 hours)

sesame (8 hours)

walnuts (4 hours)

Fish

canned Alaskan salmon with bones

refined sardines with bones

caught fish

Bone broth

made from organic, pastured-raised chicken, beef, bison,  veal, or wild  fish bones

Others

bee pollen/propolis/royal jelly

cacao

chlorella

Goji berries

dulse, nori, kelp, kombu, or wakame

3. Make sure you get enough nutritional D and vitamin K2

 

Vitamin D helps the body absorb calcium although vitamin K2 prevents calcium supplements from being deposited into the wrong places. To get example, it keeps it of the kidneys where it would cause renal stones, and out of blood vessels where it would cause heart disease. K2 makes sure calcium supplement gets into all the right places – the bones and teeth – and lowers likelihood of fractures and cavities.

Calciferol is made by our skin when exposed to sunlight. Most people having enough vitamin D through this diet – mainly slimy fish, liver, eggs, and steak. Therefore, if you do not spend enough time outdoors or are concerned about skin cancers, consider taking a nutritional D3 supplement instead. Many people need about 5, 500|1000 I. U. a day to get to the optimal level of 50-80 ng/ml in the blood.

Food types of vitamin K2 –

Fermented foods

natto, Japanese fermented soybeans

sauerkraut

kefir, fermented raw milk

Animal foods

butter from grass-fed bovine

cheese, hard and very soft

dark chicken meat from pasture-raised chickens

egg yolk, from pasture-raised chickens

seafood eggs

organ meats from pasture-raised animals

4. Participate in weight-bearing and muscle-training exercises

Weight-bearing exercises are activities that make you move against gravity while keeping upright. They help build bones and keep them strong. For example:

dancing
doing aerobics, both high and low impact
walking, running, or running on a treadmill or outside
getting string
climbing stairs
using an elliptical machine
Muscle-training or resistance exercises are activities to move your body, a weight, or some other resistance against gravity. Examples include:

working out with weights
using elastic exercise bands
making use of your own body weight, such as pushups and chin-ups
doing practical movements, such as charge, which train muscle to work the way they do in everyday work.
Vibration remed involves standing up on a mechanic moving plate including the Power Dish. As the equipment vibrates, it transmits energy to the body. It causes the muscles to contract and relax many times each second with the purpose of increasing circulation, muscle strength, and flexibility. Latest studies found that doing it for 10-20 minutes a day might help prevent and regain bone damage.

Yoga

Like weight lifting, yoga exercise works by stressing the bone. When bone skin cells get stimulated through being compressed, twisted, or pointed, they produce more bone mass to resist the pressure, resulting in better bones. Yoga also helps to improve balance, {muscle|physical|buff} strength, range of movement, and coordination.

Pilates

Pilates is an exercise approach that conditions the complete body by strengthening the muscles in the stomach and the back, referred to as the “core”. Analyses show that pilates helps build bone density, increase muscle strength, improve balance, flexibility, and posture.

If perhaps you already have weak bones and have absolutely had bone injuries, please talk to with your doctor before engaging in any kinds of exercise. Several movements may well not be appropriate for your particular condition.

5. Consider Bioidentical Body hormone Replacement Therapy (BHRT)

Bioidentical hormones are not artificial hormones. They may be exactly the same, down to the last atom, as those made by our bodies. Therefore, bioidentical hormones have recently been shown to have a much safer profile than the synthetic Hormone Replacement unit Therapy (HRT) drugs like Premarin, Prempro, and Provera, which elevate women’s possibility of breast cancer, cardiovascular system disease, and atherosclerosis (artery hardening).

BHRT for females usually combines estrogen as well as progesterone. It really is, without doubt, a valid and viable option for safeguarding against osteoporotic fractures.

To get men, testosterone replacement remedy can be used for bone loss or osteoporosis. There have recently been concerns that there may be an increased risk of prostate cancer. Nevertheless, multiple studies over the last 20 years have figured testosterone replacement remedy will not increase a mans likelihood of prostate cancers.

 

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