How to Build Stronger Bones

When it comes to building strong bones, there are three key rules to keep in mind:

  1.       Weight bearing exercise is a must
  2.       Get adequate calcium (and make sure it absorbs).
  3.       Get adequate vitamin D (and make sure it absorbs).

Rule # 1

Make sure you’re engaging in weight bearing exercises, such as running, yoga, weightlifting, rowing, plyometrics, or crossfit. These types of exercises signal your body to build bone based on perceived demand. By doing this daily, your body will use its calcium stores to build strong bones. Need some extra motivation? Buy a watch or fitness tracker that will help you count your steps - try to get to 10,000 each day! Combining walking with other exercise will help contribute to building strong bones.

Rule #2

Got milk? No really. Most people only absorb about 30% of calcium they eat. While you can get your 1,000-1,2000 mg of calcium daily through food and dietary supplements, absorption becomes the downfall when it comes to calcium.

Rule #3

Vitamin D can actually help with calcium absorption. Make sure to get at least 600-800 IU of Vitamin D daily. The sun is your best source of Vitamin D, but you can also take it as a supplement. Since Vitamin D is a fat soluble, you’ll want to take it according to our recommendation in our article.

Herbs for Strong Bones:

  • Nettle
  • Oat Straw
  • Red Clover
  • Alfalfa (careful as it can have negative side effects with certain drugs)
  • Horsetail

The list to building strong bones doesn’t end here.

    • Adequate protein intake: Not getting enough protein? Supplement with our multi-amino acid formula, and fuel your body to build the 100,000+ proteins it needs for muscles, immune function, energy, and brain function. Try to eat  30- 40 grams of protein per 100 pounds of body weight, sticking with plant sources whenever possible.
    • Focus on whole foods and plants: At the core of your diet, there should be organic vegetables, plant protein and other plant foods. Try to purchase meat that is grass fed organic and wild fish. Refrain from using collagen supplements and whey protein.

 

  • Incorporate phytoestrogens: Phytoestrogens - a really long word for something that helps the body maintain and build strong bones. You can find Phytoestrogens in soy, beans, ground flax seeds, sesame seeds, and red clovers.
  • Eat leafy greens: Popeye was onto something. These foods contain highly bioavailable (absorbable calcium) and minerals like magnesium, which is beneficial to bone strength. Dietary sources include bok choy, kale, nettle, and Chinese cabbage.
  • Be careful of anti-nutrient: Anti-nutrients include Salt/sodium, smoking, and alcohol. These all reduce calcium absorption. Stay away from Soda due to its high phosphoric acid content.
  • Include magnesium: You can supplement your diet with trace minerals our fulvic and ionic mineral formula.
  • Fat Soluble to boost digestion
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    Try to Avoid: Processed meat, pasteurized dairy, sugar, refined foods. They contribute to high levels of inflammation and can cause the body to be more acidic, wasting valuable calcium.