How to strengthen bone

                                          How to strengthen bone : by natural ways

Calcium is a major factor in bone health because it is the main mineral in the bone.
Asian women are less likely to suffer from osteoporosis compared to American counterpart even though they take fewer dairy product .
This could be attributed to near vegetarian isoflavone  rich Paleolithic diet.

How do eating meat leads to bone loss?
Meat is loaded with protein that is broken down into amino acid in the body. These amino acid makes the blood acidic , the body neutralizes the blood by adding calcium from our bones. So the more one takes meat the weaker their bone becomes.

So how to keep the bone strong and youthful without taking dairy products?
There are various herbs and vegetable that makes great source of calcium.
 Pigweed is great source of calcium. 1 ounce of dried pigweed leave a day is sufficient what is required.Broccoli, fava beans, Brussels spouts, kale, spinach, lettuce are the other source of calcium.

It just not calcium which is required for bone health manganese and magnesium are both combination of even required .women with osteoporosis often have low level of magnesium. For preserving bone density of calcium and magnesium are required

 To increase magnesium level one need to eat more black eyed peas, spinach. These are good source of mineral. Black tea is a very good source of manganese even it supplies a decent amount of fluoride that preserve the bone . lettuce, black eye  peas, red clover, spinach, ginger , clove, parsely.

Role of vitamin D and K plays a supporting role in the skeletal system.
Vitamin D helps body to absorb calcium from the gut. when our body is exposed to sunlight for 20 to 30 minutes  a day is enough . salt water fish like salmon have adequate amount of vitamin D.

Role of Vitamin K : Vitamin K  stimulates osteoblast to form bone.
Kale , spinach , green cabbage , broccoli, Brussels sprout and lettuce .
Plant protein doesn’t contribute to osteoporosis. legumes  also contain phytoestrogen, diadzen, genistein, isoflovous. These prevent the breakdown of bone .

Phytoestrogen are like pharmaceutical estrogen and protect bone from osteoporosis unlike estrogen which causes breast cancer phytoestrogen cause flatulence it also prevent  from breast cancer.

Omega 3 fatty acid can help in preserving bone: omega fatty acid has an anti inflammatory effect it inhibit the breakdown of bone tissue.
Salmon, walnut oil, flaxseed oil are good source of omega 3 fatty acid.

Calcium and phosphorus ratio plays a pivotal role in maintaining the bone strength .Green food has Calcium and phosphorus as 2:1 to 4:1

Other ways to increase the bone strength are:
1.       Use of supplements like 1-1.5 gms of calcium 0.4 gms of Mg , .o5 gm of Mn

2.      Weight bearing physical exercises such as walking , garden, dancing   anything which involves supporting own weight are less likely to develop osteoporosis

What robbers body calcium?

Smoking, Alcohol, Salt, Sugar, Cola dissolve phosphorus from calcium, corticosteroids, thyroid are even problematic.

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