10 golden rules for the prevention of decreasing bone density

i. Physical activity

Physical activity, besides being the best thing you can do for yourselves, helps the bones become denser by putting pressure on them, which may prevent the disease to begin with. Using weight is recommended.

ii. Increase your calcium intake

Good sources: Green leaves, sardines, broccoli and nuts. Regular bovine milk is not that good a source of calcium beacuse of its low absorption rate.

iii. Increase your omega 3 intake

These fatty acids can be found in flax seeds or fish: Salmon, cod, and halibut - and are essential to keeping your bones strong.

iv. Reduce caffeine and alcohol intake

Sorry, coffee and alcohol 'release' calcium from the bones and damage the hormonal balance in the body important to keep them strong.

v. Reduce red meat

Seems like we're taking all the fun out of our meal, but eating red meat actually reduces the absorption of calcium in the body.

vi. No smoking

Cigarette smoke damages bone density.

vii. Eat nuts and almonds

These contain magnesium which is essential to the process of absorbing calcium.

viii. Get at least 15 minutes of sun exposure a day

Exposing your skin to the sun a few minutes a day is the best way of getting your vitamin D, which function as a sort of glue and helps keep the bone density up.

ix. Eat sunflower seeds

Contain zinc, a key mineral for maintaining strong bones.

x. Make sure you are not lacking

Make sure you are not lacking in these elements, and take according to professional opinion: Boron, Silicone, vitamin C, vitamin D, calcium, magnesium, vitamin B12, vitamin B6 and folic acid.

Submitted by: Dr. Tal Cohen