Tips for Building Healthy Bone

Osteoporosis means weak, brittle bones, and is a risk factor for bone fractures. It can be easily prevented by some simple lifestyle measures.


•    Emphasize green vegetables – these high magnesium foods can be introduced in the form of fresh, raw salads, or in the form of vegetable juices or green smoothies.

•    Emphasize berries, citrus fruit, tomatoes and other high vitamin C containing foods

•    Add in sea vegetables such as dulse, kelp, wakame and nori for all minerals including boron

•    Try Horsetail and nettle tea – these common herbs grow wildly and are an excellent source of silicon

•    Weight-bearing exercise – walking, jogging, weights, 30min five times a week walking is a good starting point

•    Sunlight exposure – 10-15 minutes at ‘off-peak’ times is ideal for a light-skinned person – try 10am or 3pm – this will generally provide approximately 20,000iu of vitamin D3.

•    Ignore calcium supplements – numerous studies have shown that calcium has very little impact on osteoporosis and may actually negatively impact vitamin D status

•    Consider a salivary hormone test panel to check for hormonal imbalances that may impact hormone balance

•   Consider adding maca root to your diet – maca is a traditional South American herb that has been shown to increase all steroid hormones


•    White sugar products (including commercial sweets / soft drinks / pastries) – XYLITOL is a excellent alternative for sugar. Sugar leaches minerals from bone.

•    Artificial additives (eg Monosodium Glutamate, Aspartame, Saccharin, Nutrasweet)

•    Dairy products (including milk / butter / cheese / yoghurt) – are not essential for adequate calcium intake and in fact most likely detrimental to bone health

•    Caffeine (coffee / black tea) – are highly acidic and leach bone minerals – green tea is an acceptable transition food

•    Red and white meats are also highly acid forming and leach minerals from bone – emphasize plant-based foods

Further reading: “Building Bone Vitality” by Lanou and Castleman. Purchase from Amazon.com

3 Responses to “Tips for Building Healthy Bone”

  1. Hi Sandeep,

    It’s Andrew from yoga here – how are you? I like these posts and wonder if you have links or references that relate to “Dairy products (including milk / butter / cheese / yoghurt) – are not essential for adequate calcium intake and in fact most likely detrimental to bone health”


  2. Hi Andrew,

    Thanks for the email. Here’s one link to get you started: http://www.ncbi.nlm.nih.gov/pubmed/15741380?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=3&log$=relatedreviews&logdbfrom=pubmed

    Overall the data isn’t 100% consistent. Some studies have shown that dairy may raise the density of the bone according to scans, but this doesn’t necessarily translate into a reduction of fractures.

    “The China Study” by T. Colin Campbell (you can read much of it online at Google books) showed a somewhat linear relationship between countries with the highest intake of dairy products and the incidence of osteoporosis. Also the total animal protein intake seemed to be directly proportional to the incidence of osteoporosis.

    Hope this helps,

    Sandeep Gupta

  3. Thanks Sandeep

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