group+3-Osteoporsis+and+bone+health

These simple guidelines can help you maintain, or increase, your bone strength safely and naturally, without the use of drugs that might cause you even further harm: > **One food in particular that is worth mentioning are onions**, which are high in gamma**-**glutamyl peptides that have been shown to //increase// bone density. > Also remember that you need high quality protein like organic free-range eggs and grass-fed meats, because amino acids are part of your bone matrix. If you don’t consume enough of specific amino acids your body can’t form strong, dense bones. > He believes almost everyone needs trace minerals, not just calcium, because you simply cannot get all the nutrients you need through food grown in mineral depleted soils. Dr. Thompson believes unprocessed natural salts are one of the best sources of these ionic trace minerals. I Source: [|WebMD September 2, 2010]
 * 1) **Eat a healthful diet based on your body's unique nutritional type**Eating high quality, organic, biodynamic, locally-grown food will naturally increase your bone density and decrease your risk of developing osteoporosis. If you find it difficult to eat the recommended amount of vegetables you need daily, you can try vegetable juicing
 * 1) **Avoid processed foods**. If you eat a diet full of processed foods, it will produce biochemical and metabolic conditions in your body that will decrease your bone density, so avoiding processed foods is a first step in the right direction.
 * 2) **Consume a healthy balance between omega-6 and omega-3 fats**. Most everyone needs to take a high quality, animal-based omega 3 fat. I recommend krill oil, as I believe it’s a superior source of omega 3’s. You’ll also want to reduce or eliminate the amount of processed vegetable oils you consume, such as corn, canola, safflower, and soy oil.
 * 3) **Avoid gluten**, a grain protein that has been shown to decrease bone density. Gluten is found in wheat, barley, rye, oats and spelt.
 * 4) **Avoid soda and sugar**, particularly fructose, which increase bone damage by depleting your bones of calcium.
 * 5) **Optimize your vitamin D levels**, ideally through proper amounts of sun exposure. Vitamin D builds your bone density by helping your body absorb calcium.
 * 6) **Supplement with vitamin K2** if you are not getting enough from food alone. Fermented foods, such as natto, typically have the highest concentration of vitamin K found in the human diet and can provide several milligrams of vitamin K2 on a daily basis.Vitamin K2 serves as the biological "glue" that helps plug the calcium into your bone matrix and is crucial for preventing osteoporosis. I recommend taking about 150 mcg per day.
 * 7) Make sure your diet includes sufficient amounts of magnesium, manganese, zinc, silicon and boron, or take them as supplements. The best form of calcium is to consume raw dairy regularly. Additionally, cheese is a good source of vitamin K2.
 * 8) **Replace your calcium supplements with natural salts --** Dr. Robert Thompson M.D. wrote an entire book, //[|The Calcium Lie],// addressing this important issue. One of the tenets of his book is that bone is composed of at least a dozen minerals, and if you focus exclusively on calcium supplementation you are likely going to worsen your bone density, and will actually increase your risk of osteoporosis!Dr. Thompson believes that the overconsumption of calcium in the goal of preventing osteoporosis creates other mineral deficiencies and imbalances that will also increase your risk of heart disease, kidney stones, gallstones, osteoarthritis, hypothyroidism, obesity and type 2 diabetes.
 * 1) **Avoid steroids**, especially if you have asthma or any other autoimmune disease, as they increase your risk for osteoporosis. Steroids are known to destroy bone density by impairing the cells that build bone (osteoblasts).
 * 2) **Exercise**. Studies show that exercise is just as important to your bone health as eating a calcium-rich diet. Strength-building exercises like weight training are especially helpful here.
 * 3) **Consider natural progesterone**, which can increase your bone strength and density by serving as a growth promoter for the osteoblasts (the cells that build bone).