3 Natural Ways To Prevent Osteoporosis And Increase Bone Density

3 Natural Ways To Prevent Osteoporosis And Increase Bone Density - Palak Notes

The progression of osteoporosis and vertebral fractures as a woman ages. Calcium Tablets do not directly increase bone density and prevent osteoporosis. In this article, I will cover how to naturally prevent osteoporosis and increase bone density in the body. We often associate old age with weakening and bending of bones. This causes aches, pains and overall degrade of lifestyle.


According to the International Osteoporosis Foundation, every 3 seconds there is an osteoporotic fracture in the world. But, this should not happen to you nor to your ageing parents.  " Aging does not necessarily mean diseases " So, why does this happen at all? What lifestyle changes can we implement now to be able to have healthy bones today and in future?

A foundation of  healthy bones should start early in life .


The First Natural Way To Prevent Osteoporosis Is To Optimize Your Calcium Level In Your Body 


The strength of bones depends on calcium and other minerals that we absorb from our diet, particularly during the years of growth and development. Calcium also aids in:


  • Proper muscle function
  • Regulating blood pressure
  • Maintain healthy cholesterol level

Best Natural Sources Of Calcium


The Best ways to have enough calcium is to get it from food rather than getting it from a pill. Food provides many more nutrients while a calcium pill will provide only calcium. Also, Calcium from food is simply better absorbed and utilized by your body. Our bodies cannot make calcium on their own, that's why it is important to get it externally.


RDA for calcium is 1000-1200 mg daily


1.Whey Protein - 


whey protein


(100 Grams of Whey Protein provides: 600 mg Calcium)- Whey protein is one of the best sources of calcium. It is available in the form of protein powders in the market or when you make cottage cheese at home, the leftover yellow liquid is whey protein. That's why it is recommended not to throw away the yellow liquid that is Whey. Here is an article about further uses of whey protein.


If you are buying in powdered form choose Whey Isolate. Please check the sweeteners and artificial flavours in it. If possible, buy it without any artificial flavour. Your Whey should  NOT be micro-filtered, hydrolyzed, cross-flow filtered, or ion-exchanged – all these methods denature the original proteins.


Like the one here. This one is expensive, but it comes from Grass Fed Cows, plus it has healthy fats in the form of MCT for sustained energy. I use whey typically after workouts. Do not heat the Whey powder as it might denature the proteins in it. Comments from the Manufacturer:  


" We use proprietary filtration and drying which involves minimal processing to ensure the whey is not subjected to unsafe temperatures that would destroy the original protein components. This whey is not micro-filtered, hydrolyzed, cross-flow filtered, or ion-exchanged – all methods that denature the original proteins"  


Caution: Do not overdo on protein powders as it can cause kidney stones. Increase your water intake when supplementing with protein powders.  


 2.Sardines -

(1 can: 351 mg)
  • Choose one packed in olive oil or water
  • Store in a cool and dry place
  • At some places, they are called as small Herring


  3.Raw Milk -

(1 Cup: 300 mg) -It is not everyday milk but raw milk that has calcium in it. The milk that we consume is not raw it is pasteurized and homogenized. Pasteurized dairy is lower in nutrients and can actually harm your bones. Raw milk, on the other hand, has shorter shelf life. Dr. Mercola gives the following recommendations before consuming Raw milk:  


Low pathogenic bacteria count (i.e. does the farmer test his milk regularly for pathogens?) The milk comes from cows raised naturally, in accordance with the seasons The cows are not given antibiotics and growth hormones to increase milk production
The milk is quickly chilled after milking The cows are mainly grass-fed Cows are well cared for


Now you know Why we should not consume Milk for Calcium”. Here you can learn are more about little known natural sources of Calcium


Calcium Supplements


Under certain circumstances, the calcium demand in our body increases and should be supplemented. For Example:
  • Growing Children
  • Postmenopausal women
  • Lactating women
  • Vegan


While supplementing take care of the following:

Form: The elemental Value of Calcium  in different calcium salts is:

  • Calcium carbonate (40% elemental calcium)
  • Calcium citrate (21% elemental calcium)
  • Calcium gluconate (9% elemental calcium)
  • Calcium lactate (13% elemental calcium)


Aim for Calcium carbonate and Citrate. Although the daily requirement is 1000 mg, do not take more than 500 mg at once as there are absorption issues if more is taken at once.  


Your best bet would be a product like this:

Calcium with Vitamin D and K2  
Dose: 500 Mg

Time Taken: Morning 


 Still, if there is “Calcium deficiency” here are the symptoms and how to cure it  


Signs Of Calcium Deficiency 

 broken bones due to calcium deficiency


When less and less calcium is available to the body, it is released from the bones into the bloodstream. As a result, we start losing bone density and bones become fragile, resulting in:    

  • Weak bones and as a result, more often bone fractures: Osteoporosis
  • Fatigue and weakness
  • Blood pressure and Irregular Heart Rhythms
  • Delay in Child´s Growth


  “ Our Body Will Not Show Any Signs Of Deficiencies until We are Seriously Deficient”  


Reasons For Calcium Deficiency


REASON: We do not have enough Calcium absorbing Vitamins (Vitamin D, Magnesium, Vitamin k2)  in our body

This is the reason that sometimes calcium tablets do more harm than good. We might have enough calcium in the body but lack calcium supporting vitamins. This leads to calcium depositing in the arteries and hence blocking them. It's important to realize that calcium works synergistically with Magnesium, vitamins D, and vitamin K2, so taking calcium supplements alone may actually end up doing more harm than good.  


Osteoporosis Prevention


Vitamin D

Dose: Although RDA for Vitamin D is 600 IU, I recommend 1000 IU / 25 pounds of body weight You can get up to 20,000 IU of Vitamin D in your body from the sun. The Body can also store vitamin D for future use. Make Sure:


  • To expose your eyes to the Sunshine as well. That does not necessarily means looking directly to the sun. But, choose to go in the sun without sunglasses sometimes
  • Do not use a sunscreen
  • Expose bare skin to the sunlight
  • Between 10.00 am to 02.00 pm, you can benefit the most


If the Sun is not an option, the supplements should be:


Form: D3 only

Time Taken: Morning If you’re feeding your baby on breast milk alone, and you don’t give your baby a vitamin D supplement or take a supplement yourself, your baby is more likely to be deficient in vitamin D. I give my 2-month-old baby Vitamin D daily. Talk to your paediatrician.  



Magnesium is as important as vitamin D in aiding calcium absorption.

Dose: 600 mg/day


Top Magnesium-rich foods:

  Eat raw dry fruits or seeds only because when you roast them, the healthy fats in the dry fruits get oxidized/rancid and block the arteries .


For Magnesium supplements:

Dose: 600 mg / day

Forms: Anything that ends with is a good form of Magnesium like Citrate, Malate, Glycinate or Orotate. This is one of the Top 5 supplements that everyone should be taking anyway. At least on the days that you are physically very active. This will definitely help you with fatigue.


Vitamin K-2

Vitamin K-2 moves calcium into the proper areas in your body, such as your bones and teeth. It also helps remove calcium from areas where it shouldn't be such as in your arteries and soft tissues. That's why vitamin K2 is associated with reduced heart problems. The top Vitamin K rich foods are:

 cabbage rich in vitamin K-2

  1. Kale
  2. Spring Onions
  3. Cabbage
  4. Brussels Sprouts
  5. Fennel Seeds


Fermented vegetables using special starter culture designed to optimize vitamin K2 is one of your best strategies for maintaining healthy bones and preventing osteoporosis.

For supplementation:

Forms: MK-4, and MK-7

Dose: 2000 Mcg in that at least 100 mcg should be MK7

Time Taken: Best to take this with vitamin D, so morning is best I hate taking pills, so I found a product on the market with Calcium, Magnesium, Vitamin D3 and Vitamin K2. The product is called Bone Restore K2 and You can buy it here  Whatever we have learned till now, it's time to Implement.  


"Actions are more important than knowledge"


Other Reason For Your “Weak Bones” Could Be Your Lifestyle


To have healthy bones, the bone-forming should be greater than bone breakdown. The bone growth stage is up to 30 years of age. Then, the minerals start loosing from the bones and it increases as we age, putting us at risk for weaker bones. Bones get weak with lifestyles that interfere with calcium absorption like:


  1. Smoking and Drinking
  2. Consuming Soft Drinks/ Sodas
  3. Food sensitivities (You have and you don't even know about it!)



Other Ways To Increase Bone Density 


Osteoporosis Prevention Exercise


Bones are living tissues. They require inputs to renew, rebuild and add cells for more bone density.



    Exercises where you work against gravity strengthen bones like:


    • Yoga
    • Resistance bands
    • Weight training ( The most effective is HIIT with weights. For maximum benefit in minimum time, your weights should be so heavy that you should not be able to do more than 12 repetitions. If you are able to do more than 12 before muscle failure then add more weight and if you are not able to do 8 then decrease the weight).


      Feel free to share “What is your secret for healthy bones".


    You Can Buy My Recommended Supplements Here



    Organic Plant Based Calcium- Palak Notes


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