Exercise and weight lifting have also been shown to make bones stronger. Bones are always in a state of balance between building bone and tearing it down. With exercise, stress applied to the bone causes more bone building. Astronauts can have dramatic mineral losses when in space even for a brief time because of the lack of gravity and stress on the bones.
To help build bones and store calcium early in life, take a balanced calcium and mineral supplement for peak absorption. A simple calcium-containing antacid or a glass of milk daily just won't do. Both men and women should take at least 1,000 mg of calcium daily. Breastfeeding women should take at least 1,500 mg.Learn to slow-or even stop-bone loss
1,000-1,500 mg plus vitamin D 400 IU daily. These supplements should be at the top of everyone's plan. Studies have shown that these two alone will slow mineral losses. If you know you have weakened bones, take 1,500 mg of calcium daily.
Use magnesium and minerals to aid calcium absorption
Boron, manganese, copper and other trace minerals are critical for absorption and storage of calcium in bones. Take a supplement that has calcium and magnesium in approximately a 2:1 ratio. Take 1-3 mg boron along with other trace minerals daily. Lindberg Bone Support is a comprehensive formula that contains the trace mineral, boron.
Get enough ipriflavone Ipriflavone is a synthetic isoflavone. An abundance of positive scientific studies show its powerful bone-supporting abilities. Studies from all over the world have shown that 600 mg daily helps reduce the rate of bone loss. It is chemically similar to estrogen, but it does not increase the risk of breast cancer the way estrogen does. Ipriflavone may be the most obvious alternative for women who do not wish to take estrogen replacement therapy. Ipriflavone should be taken in addition to your regular calcium formula.
Consume soy products
They have also been shown to help reduce bone loss. The natural isoflavones found in soy have an estrogen-like effect in the body, which helps maintain bone density.
Exercise will strengthen bones even into the golden years. You will also strengthen your heart and improve your mood, digestion, elimination, strength and stamina.
Stop drinking soda
Cola drinks are high in phosphorous, which can result in weaker bones.
Avoid tobacco, alcohol and caffeine
All three have been shown to promote calcium losses from the bone and body.
If you follow these simple guidelines, you'll reap the benefits of strong, dense bones well into old age.