Tens of millions of people all over the world are diagnosed with osteoporosis, a disease that affects women mostly. This condition can occur in both young and old persons, but most of those affected by the disease are aged 50 or more. With age, people lose their bone mass and when this loss gets severe, it’s called osteoporosis. This condition is caused by too much stress, unhealthy diets, lack of calcium in the daily diet and sedentary lifestyles. Fortunately, this is a disease that can be prevented with natural remedies.
Look for Natural Sources of Calcium
If you want to have strong bones, you need vitamin D, magnesium and calcium. You can take them from supplements, but the natural sources are much more powerful and effective. Eat sardines, salmon, green leafy vegetables, cheese, curd and milk, as they all contain large amounts of calcium. Magnesium can be found in nuts and greens.
Consume Foods Rich in Vitamin K
Another vitamin that is beneficial for the health of your bones is vitamin K. it activates the osteocalcin, a protein that helps the calcium molecules bind to your bones. You can find vitamin K in Brussels sprouts, thus including them in your diet might be a beneficial thing.
Expose to Sunlight
We’re talking about morning sunlight that is not that harmful for your skin. The rays of sun help your skin produce vitamin D that is necessary for the calcium assimilation in your organism. Other natural sources of vitamin D are oily fish, so during the winter you can replace the sunlight with these healthy foods.
Look for Plant Estrogens
Women who have high levels of estrogen will also have higher bone density. Still, during menopause, the hormone levels fluctuate and the bone damage occurs. If you want to get your estrogens from plants, you must consume chickpeas, beans, lentils and soybean. They contain plant estrogens and phyto-estrogens that can effectively replace the natural estrogen in your body.
Sesame contains healthy oils and vitamins that can maintain the density and health of your bones. You can eat them raw or you can include them in various recipes. If you want a calcium booster, you can add a few sesame seeds to milk and drink it daily.
Quit Alcohol and Smoking
When consuming alcohol, your body loses the ability of absorbing calcium. At the same time, smoking can lead to the loss of vital minerals, thus lowering your bone density. Also, it has been proven that there is a negative connection between healthy bones and nicotine. So, if you want to prevent osteoporosis, you should eliminate these 2 substances from your diet.
Eliminate the Calcium Smugglers
Besides nicotine and alcohol, there are various other substances that eat up your calcium or cause the excessive release of calcium. One of these substances is caffeine that can seriously affect your bones by making the body produce more calcium than necessary. You should also be careful at the amount of protein you ingest as it has the same effect on calcium as caffeine.