How to Rebuild Strong Bones From Osteoporosis

Osteoporosis is a serious health concern faced by men and women over the age of 50. It is characterized by fragile bones and low bone density, which increases the risk of fractures particularly in the wrist, hip and spine. If you already have osteoporosis, you can rebuild and strengthen your bones through the foods you eat, how you exercise and consuming certain vitamins.

Instructions

• 1

  Eat foods high in polyphenols and potassium, such as prunes, bananas and apricots. Including these in your diet will help build bone density, as well as assist in bone formation.

• 2

  Consume vitamin D with calcium in tandem. You can take these as supplements or by drinking regular milk or soy milk. Vitamin D helps your body absorb calcium; neither one can be taken alone without gaining the benefits of the other. Both nutrients help prevent further bone loss, as well as build new bone tissues.

• 3

  Add foods in your diet that are rich in sulfur. Garlic and onions are rich sulfur, as well as oats, barely, bananas and tomatoes. Sulfur helps maintain connective tissue growth and strengthen bones throughout your body.

• 4

  Eat foods that are great sources of omega-3 fatty acids, such as walnuts, tofu, flaxseed and cooked soybeans. Omega-3 fatty acids helps your body produce more bone cells and prevent further bone loss. You can also take omega-3 supplements.

• 5

  Apply weight-bearing exercises to rebuild and strengthening your bones. Try several exercises such as step aerobics, dancing and hiking. Weight-bearing exercises stimulate the cells in your body to grow new bones. Yoga also increases bone density and reduces further bone loss.