Building strong and healthy bones doesn't have to be complicated. In fact, some people try too hard, and make their bones weaker. This article focuses on 5 simple, effective and free ways to increase your bone density naturally.

1. "Challenge" your bones.

There's a common misconception nowadays that weightlifting is the only way to increase your bone density. And, while strength training can do that, it's not the only way - or even the best way.

Numerous studies have shown that increases in bone density can occur with other, non-weightlifting, exercises. So, rather than directing you to strength training - I direct you to 'force' training.

For example, gymnasts spinal density is often higher than weight lifters. Advanced tennis players often have higher arm density readings.

Are you seeing a trend?

Experts now believe that your bone density is a function of 'forces' - not just weight. Gymnasts build spinal density because of the immense amount of force that is put on it when doing tumbling exercises and so forth. Tennis players arms have tremendous force placed on them when they serve or during a forehand return.

The point is: it is becoming more important to challenge your bones based on force - rather than just weight. Also, try to mix in different activities and exercises to challenge and build your bone density even further.

2. Sensible Sun Exposure

Vitamin D is critical to your bone density and preventing osteoporosis (among many things). The only problem is many people - some studies suggest over 50% of adults - don't get adequate Vitamin D.

To make matters worse, short-sighted health care providers suggest taking fortified cereals and milk as the answer to getting more Vitamin D. You know by now that fortified anything is about as far as you can get from healthy.

Particularly when you have other options available. Like sensible sun exposure.

Of course, in the US - and in most countries - we have been scared into believing that any sun exposure will cause skin cancer. I agree at high exposure rates that appears to be true. In fact, one of the most damaging and dangerous things you can do to your skin is to get a sunburn. However, sensible sun exposure appears to be beneficial.

What is sensible sun exposure? Frankly, that depends on your skin type. But for light-skinned caucasians it appears to be 10-15 minutes a day. For darker skinned people perhaps up to 1/2 hour daily.

Many folks in northern latitudes (yours truly included) suffer during the long winter months because getting sun exposure through windows does no good. My solution, supplement with a quality cod liver oil which has adequate amounts of Vitamin D. Also, eat Vitamin D containing foods - especially fatty fish. Obviously vegetarians will have a tough time with this one so the cod liver oil becomes even more important.

When it gets warm enough again to go outside and get some sensible sun exposure I'll stop the Cod Liver Oil.

3. Calcium is NOT the holy grail

Is calcium important for bone building? Yes. But it isn't the only thing for bone building. What about phosphorous and vitamin D and exercise and movement?

The problem with crowning calcium as the king of bone building is that people focus only on that nutrient and forget everything else.

Case in point: just the other day a friend told me about her 15 year-old daughters trip to the dentist. Turns out she has white spots all over her teeth. The dentist explained that those are calcium deposits and that it was a result of too much calcium. I questioned my friend and it turns out her daughter has 4 to 5 large glasses of milk a day.

I'm also starting to read more reports and concerns about folks getting calcium deposits in joints too.

Again, I'm not the biggest milk fan in the world. I drink it only in slight moderation - mainly cream on frozen fruit as a snack once in a while. My feeling is, as mammals we really aren't meant to consume milk beyond weaning - particularly pasteurized milk.

As a sidenote, milk has a fair amount of sugar in it. If you are trying to lose weight you'll find dropping the dairy products to be a good first step. I'm already at my desired weight so I do occasionally drink milk.

4. Stop Eating Processed Foods

I've touched on it many times before but it bares repeating: processed foods (and yes, that includes milk and whole grain breads) are not what your body is designed to eat. And by designed I literally mean - designed. Your digestive tract my not be able to hand the gluten load of grains. This is understandable, grains - evolutionary-wise - were only introduced recently. I tend to see (particularly in women) gluten intolerance. Diarrhea, stomach cramping. I also see a fair amount of women drinking milk who are obviously lactose intolerant.

However, they continue to eat those foods because they've been brainwashed to believe they are healthy even though they are robbing your body of vital nutrients you need because of the diarrhea and rapid transit through your gastrointestinal system.

Also, milk and other processed foods have phosphoric acid (so does soda). Evidence is beginning to mount and raising concern that phosphoric acid 'robs' your bones of calcium because your body has to use the 'base' calcium to neutralize that acidic phosphoric molecule. Some milk proponents claim this is a result of only phosphoric acid in soda's. At this point I would say the jury is still out on milk's 'bone building' power.

Eat as natural as possible. If man made it stay away from it. If you're confused about how to get started read 10 tips for healthy eating. Once you've gotten back on track you can reintroduce as a reward in very small amounts. But, by then you may not want to.

5. Don't Overdo Exercise

More and more evidence is beginning to stack up showing how health nuts may be doing themselves more harm than good. In regard to bone density, here's an article that points to a surprising fact: athletes who tend to train the hardest (or craziest - i.e., marathoners and long distance runners) have lower bone density readings.

You can see how 'overdoing' it can actually set you farther back.

Exercise is good, but like anything else it can be taken too far. Marathons and other long-distance running events are not healthy. I believe they won't prolong, but instead accelerate their time to death.