Now to maintain healthy bones for a lifetime


Let us first remember that our bones contain calcium and lots of it, in fact over 99% of the calcium in our body is in our bones.

Taking this in consideration, wouldn’t it be in our best interest to boost the amount of calcium in our body to make sure that our bones were getting the right amount to keep them healthy?

Our bones can get what is called Osteoporosis, this is a condition that causes the bones in our body to become weak and fragile.

Our body doesn’t make calcium so in order to get the calcium in needs we need to eat and drink those things that will nourish our bones.


One food that is great in increasing the levels of calcium in our body is Sardines. Don’t allow the smell of the sardines deter you from eating this amazing source of calcium.

These little guys can have over 300 milligrams of calcium in them. Another amazing source of calcium is Salmon, you can expect to get about a 180 milligrams of calcium from this amazing fish.


As women grow older we see a hormonal decrease and we’ll experience a decrease in bone density.

This is where therapy comes in, along with eating and drinking foods and fluids that benefit and strengthen our bone, exercise is also needed to help.

One good thing to practice is posture, sitting and standing correctly can greatly increase the strength of our bones.

Walking, who would’ve ever imagined that taking a simple stroll could actually help to make our bones much more resistant to fractures and bone breakage.

Any type of weight bearing exercise, within reason, can help us maintain strong bones throughout our life.


One of the best exercises that can be done is to get down on your hands and knees and lift one arm at a time for a few seconds, also lift one leg at a time for a few seconds.

As you get better at doing this, try lifting a leg and an arm at the same time and hold for a few seconds. This kind of exercise not only strengthens the bones but also helps our balance as well.

Doing push-ups is another great weight bearing exercise that you could employ in you efforts to increase your bods’ bone health.
Gently get down on all fours if this is comfortable for you and with your arms, gently start pushing up you body weight.

If is a bit hard to manage, just go to a wall and using your arms push your body towards and away from the wall. This should be done with your back straight and when you are comfortable using both arms try it using just one arm. But don’t overdo it.

Remember that your legs also need to strengthened also, so if you have stairs at your house, you can gently step up on a stair step and step down, repeat with the other leg until you’re comfortable that you’ve done your best.

Use what you have at home to do these simple exercises to save on the cost of a therapist unless you feel more at ease using one.

You can also use weights in your endeavor to strengthen your bone structure but start at using one pound weights and then as you’re comfortable you can graduate to more weight.


To make your bones stronger and deter bone loss use these to help. Using coconut oil, coconut oil is great for cooking and you can consume a couple of teaspoons per day as well.

The old saying goes, an apple a day keeps the doctor away and it also helps maintain bone strength.

Sesame seeds are a very good source of calcium that can add strength to your bone structure, chew on a handful of these each day and release all the goodies that are contained inside them.

Another good food that helps is almond milk, almond milk contains magnesium and potassium that are essential for bone strength.

Eating prunes on a daily basis can help prevent fractures and osteoporosis.

Another good food to help your bones is pineapple, the minerals inside pineapple can help preventing and treating osteopororis.

Dark leafy green vegetables such as collard green, spinach, mustard greens and kale are all beneficial in helping to strenghten your bones.

Cabbage is another great vegetable to help your bones along with green peas.


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