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