Building Strong Bones


The word osteoporosis comes directly from Latin, meaning “porous bones.” Bones need to be dense and solid in order to support an active, healthy body. Porous bones are brittle, fragile, and liable to shrink in size over time, creating long-term pain and misery. Your body is in a continual process of rebuilding and repairing. However, when your meals and snacks consist of unnatural foods, a healthy mineral balance is lost. In fact, unhealthy foods will increase calcium excretion and force your body to steal calcium from your bones.

The following leads to calcium loss, which in turn leads to bone loss:

  • Fatty foods, soft drinks, coffee, black teas (not herbal), caffeine, salt, sugar and yeast.
  • Regular consumption of meat. Studies have indicated that vegetarians have a lower risk of osteoporosis than meat-eaters.
  • Inadequate amounts of vitamins D (sunlight, fish oils) and C (fresh fruits and vegetables) in your diet.
  • Cigarettes, specifically nicotine, which interferes with your body’s ability to use calcium.

In order to build and maintain strong bones, you should eat lots of the following foods: carrots, dark leafy greens, broccoli, cauliflower, cabbage, garlic, onions, dried peas, beans, legumes, nuts, tofu, sesame seeds, sunflower seeds, and whole grains.

However, great food alone will not stave off osteoporosis: exercise is a huge factor in bone health. Astronauts and bed-bound convalescents show significant bone density loss after only a brief period of being off their feet. Exercise like aerobics, walking, jogging, running, skipping, dancing, tennis, volleyball, soccer and basketball is essential to building and maintaining strong bones. One study has shown that the intensity of exercise is far less important than exercising daily or almost daily. Another study found that calcium supplementation has very little effect on bone growth and density compared to a good diet and regular exercise.

If you consistently eat whole unprocessed food and avoid those unnatural foods that strip your body of the calcium it needs, as well as exercise moderately, you can expect to build and maintain strong bones.

The information presented on this website is not medical advice and is not given as medical advice, nor is it intended to propose or offer to propose a cure for any disease or condition. Please consult your physician before starting any medical treatment.