Natural remedies for osteoporosis: Osteoporosis changes the normal structure of the bones. As a result, they become more fragile and can break more easily. The best way to fight against osteoporosis is to strengthen the bones, no matter how old you are. We will mention some natural remedies to achieve this goal.
Physical exercise
Exercise is one of the most key factors in order to fight osteoporosis. When forcing a bone to bear a workload or against an opposing force (such as gravity), we propel the body to produce more bone cells. It allows augmenting the mass of the bones making it stronger.
A healthy diet
Maintaining a balanced diet with a considerable amount of fruits and vegetables is important to strengthen your bones. We will mention some foods that can be useful:
-Peanut butter: Experts affirm that magnesium is an important component for the strengthening, preservation, and reconstruction of bones. You can obtain 50 mg of magnesium by eating 2 tablespoons of peanut butter.
-Vinegar: It can help in the release of calcium and other minerals that we normally find in our diet, such as green vegetables. Thus, a splash of vinegar when you are cooking soup or adding it to a green salad is beneficial.
-Apples: Boron is a mineral aimed to maintain calcium, the building block of bones. It even performs as a mild estrogen replacement when the loss of estrogen is critical in the loss of bone at a high speed. You can find boron in apples and other fruits such as pears, grapes, raisins, and peaches. Also in nuts such as almonds, peanuts, and hazelnuts.
-Banana: Eating a banana a day helps to build the bones. Experts have found that women with diets rich in potassium also have stronger bones in their spines and hips.
-Broccoli: Eat 1/2 cup of broccoli to obtain your daily dose of vitamin K. Postmenopausal women with low levels of this important vitamin are more prone to have osteoporosis.
-Green leafy vegetables: Romaine lettuce, spinach, kale, and cabbage are good options.
-Margarine: Spread a tablespoon of low-fat margarine on your toast to consume a dose of vitamin D. Vitamin D helps the body absorb calcium, an important ingredient for bone health.
-Milk: In order to have stronger bones, you need to consume enough calcium. A cup of milk can provide 300 mg of the 1,000 or 1,200 mg of calcium that is recommended to consume each day.
-Orange juice: Drinking a glass of orange juice helps you get your vitamin C needed for the body processes that rebuild bones. Vitamin C is key for the prevention of osteoporosis. Take some orange juice fortified with calcium and get a good dose of nutrients that make bones.
-Salmon and sardines: Both types of fishes are rich in calcium and salmon is also a good source of vitamin D.
-Yoghurt: Yoghurt does not contain lactose anymore, that is good news for people who are lactose intolerant because they can also eat yoghurt and get the benefits of this high-calcium dairy product. You can eat it with fresh fruit or substitute it with sour cream in the different recipes.
