Recipes to Strengthen your Bone – A Cure for Osteoporosis


Today, the change in lifestyle and food habit has become one of the major causes for losing the bone density. This problem is majorly found in women than men. Besides, aging is also an other reason, why people lose their bone density. However, today, even young people and teenagers have started losing their bone density for various causes.

Without strong bone, your life becomes challenging, even to do simple day-to-day activities. Taking good care of your bones is very important if you are strongly desired to lead a healthy, active and long life.

What is Osteoporosis?

Bones are the main supporting system of the body, without which moving becomes impossible. They are very important to keep a human strong and healthy. At the age of 30, the bones reach peak bone mass, however, this may vary with individual person. Although the body creates new bone faster, the condition, chances after the age of 30, due to the shift in the bone building balance, which happens naturally  and bones are lost than gaining.  This condition leads to osteoporosis, which makes bone become weak. Over the days, it may also lead to fracture, very easily.

It is absolutely difficult to reverse this condition, however, you still have the best way to counteract, by taking steps at your earlier age to improve and build bone mass.

Reasons for why Bones Weaken?

Here follows some factual reasons for why bones weaken:

During your childhood and adolescence age, the body makes bone tissue faster than losing. By the age of 20, about 90% of the bone is built up. Most people build bone faster than what they lose till their age of 30. But on reaching the peak bone mass, the bone building rate starts slowing down, while the rate of bone loss starts increasing.

Although it is not possible to get back bone, once lost, you can still maximize the formation of bone, while minimizing the loss. The two main tools to increase your bone strength are:

  • Nutritious food
  • Exercise

Know more about Osteoporosis:

  • Women lose bone density faster than men
  • This ratio is higher, especially after menopause in women due to fall in estrogen level, which helps to prevent bone loss
  • Osteoporosis can lead to bone fracture
  • Family history of osteoporosis can also quicken the problem
  • BMI less than 19 or being underweight
  • People taking steroid medicines are more prone to lose bone density
  • Smoking and alcohol / tobacco consumption can fasten loss of bone density
  • Lack of calcium / Vitamin D
  • Exposure to radiation
  • People lack of mobility or physical activity can lose bone density

Other Health Conditions causing Osteoporosis:

  • Overactive thyroid
  • Celiac disease
  • Type 1 Diabetes
  • Crohn’s disease
  • Coeliac disease
  • Cushing’s syndrome
  • Chronic kidney disease
  • Rheumatoid arthritis

Symptoms of Osteoporosis

Osteoporosis or thinning of bones can occur over several years. It may not develop any visible symptoms, after a person loses a certain amount of bone density, he / she may experience the following symptoms:

  • Bone fracture even due to minor injury
  • Loss of height
  • Persistent back pain
  • Bent forward / stooping posture
  • Muscle weakness
  • Achy bone pain in lower back, hips, pelvis, ribs,
  • Increase in bone pain at night
  • Decreased muscle tone
  • Weakness in leg

How to increase Bone Density in Natural Way?

 Here follows some simple to follow and primary tips to increase your bone density:

  • Take foods, vegetables and fruits rich in calcium
  • Add omega-3 fats in your food
  • Take wheat in less quantity, as it may decrease bone density
  • Try to get plenty of sun exposure, especially in the early morning, which can help you get Vitamin D that is imperative to absorb calcium by your body
  • Eat more vegetables and fruits
  • Reduce salt intake and caffeine
  • Do regular exercises
  • Take supplement or food rich in magnesium and potassium
  • Take food rich in Vitamin K, chromium, zinc and boron. Seafood and greens are rich in these minerals
  • Keep a control on your body weight, obesity can become the major cause of osteoporosis

Health Problems that may warn you for Osteoporosis Checkup

Here are some health problems, which have more potential to cause you osteoporosis:

  • Diabetes
  • Lactose intolerance
  • Multiple sclerosis
  • Hyperthyroidism
  • Inflammatory bowel disease
  • Alcoholism
  • Cancer
  • Allergies
  • Asthma
  • Anorexia nervosa
  • Lupus
  • Lung disease
  • Rheumatoid arthritis
  • Hyperparathyroidism
  • Liver / kidney disease
  • Cushing’s disease

Sources of Calcium and Vitamin D to build Bone Density:

 Many people are unaware of the source of Calcium and Vitamin D, which are the core minerals for strong bone. To bring it to your notice, here follows:

Source of Calcium: 

  • Leafy greens / Green vegetables
  • Milk / dairy products
  • Calcium supplements
  • Yogurt
  • Cheese
  • Oat meals
  • Soy food
  • Almonds / peanuts

Source of Vitamin D:

  • Egg / salmon / swordfish / sardines
  • Fish oils
  • Sun

Home Remedy to Try at Home to Increase Bone Density

 Here follows some interesting and easy to prepare home remedies to increase your bone density:

  • Almond milk
  • Dandelion tea
  • Eat more pineapple, spinach and whole wheat
  • Take honey, at least 1 teaspoon every day
  • East sesame seeds every morning
  • Take green tea

Best Home Remedies to improve Bone Density:

  • Prunes: Try to eat prunes daily, which are the dried plums. This can help prevent fracture and loss of bone density. Prunes are also a good source of copper and boron.
  • Apple: The content of antioxidants, flavonoids and polyphenols can strengthen the bone. Apple can also help to hold calcium in your body. Try to eat apple with skin.
  • Coconut oil: Coconut oil has the qualities to reverse loss of bone density. The presence of antioxidants in coconut oil can maintain bone structure and prevent bone loss, particularly due to hormonal chances
  • Sesame seeds: Including sesame seeds in your diet can help prevent osteoporosis. Try to chew roasted white sesame seeds daily in the morning.

 Simple to make Recipes to Improve Bone Density

Here follows a few recipes to help you make and have it regularly to increase the bone density and prevent osteoporosis:

Almond Milk: Rich in calcium and thus serves to be the best remedy for increasing bone density. Flavonoids in almond milk can reduce free radicals in the body. This can help protect against osteoporosis.

Direction to make:

  • Try to soak almonds in water over night
  • Remove the peels and blender almonds with water
  • Blend it to smooth puree
  • You can also add cinnamon powder and honey
  • Blend well
  • Now strain it to drink.

Bone Smart Salad 

  • Take 2 ½ cups of arugula
  • ½ cup sliced celery
  • 1 cup shredded carrot
  • 1 orange sliced and chopped
  • ¾ cup sliced dates
  • 1 avocado
  • ½ cup chopped walnuts

Direction to make:

Simply mix all the above said ingredients in a large bowl and serve with honey topped.

Stir-Fry Surprise:

  • 1tbsp coconut oil
  • 1 chopped celery stalk
  • ½ chopped sweet potato
  • 2 cups thinly sliced broccoli
  • 1 thinly sliced carrot
  • ¼ thinly sliced cabbage
  • 2 crushed garlic cloves
  • 1 thinly sliced onion
  • 1 ½ cup cooked kidney beans
  • 1 inch sliced ginger root
  • ¼ cup chopped cashews

Direction to make:

  • Take a pan and heat coconut oil
  • Sauté onion, garlic and ginger
  • Stir in sweet potato, celery, carrot, broccoli and sauté, until the vegetables are tender crisp
  • Add cabbage and cook until it reaches required tenderness
  • Add salt to taste
  • Now mix kidney beans and heat
  • Sprinkle cashews
  • Serve hot

Yellow and Green Casserole

This is an other interesting recipe to try at home for your bone strength.

  • 3 cups cooked chickpeas
  • 1 chopped onion
  • 2 tbsp olive oil
  • 2 cups grated carrot
  • 2 tbsp sliced celery
  • 4 cups broccoli
  • ½ cups cooked brown rice
  • 1 cup vegetable broth
  • ½ cup almonds
  • 1 teaspoon salt and black pepper

Direction to make:

  • Preheat oven to 350°F
  • Mash chickpeas for 2 minutes
  • Add carrot, onion, celery and broccoli. Mix well
  • Add rice and oil. Mix well
  • Add salt, vegetable broth and pepper
  • Now place the mixture in a casserole dish by pressing firmly
  • Cover and bake for about 45 minutes
  • After removing from oven, now top almonds and bake for an other 5 minutes
  • Serve hot

These recipes can certainly help strengthen your bones, while making you to lead a healthy life. Try them at home. Your children will love these recipes a lot.