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Bone Strengthening Tips

Updated on November 12, 2018


When looking for calcium sources it's best to look at food first.
When looking for calcium sources it's best to look at food first. | Source

Eat at least 5 servings a day of fresh, organic vegetables, especially leafy green vegetables.

Help with bone strength

Everyone knows that taking calcium and Vitamin D help the body strengthen bones and help prevent osteoporosis, it's a well know fact. But what most people don't know is that though you have make sure you meet the minimum daily requirements, you could still end up with osteoporosis. Your acid and alkaline levels need to be balanced.

When your body contains too much acid it will release calcium and other alkaline minerals. This will weaken your bones. Included in this article you will find some home remedies that can help with this acid-alkaline imbalance.

Knowing your Recommended Dietary Allowances for Calcium is also important. I have included a chart to help guide you towards getting what you need daily to help keep those nice strong bones and teeth.

Eat canned sardines and salmon. There are abundant amounts of calcium in the tiny, soft bones.


Eat 2 or 3 servings a day of organic legumes, nuts and seeds.

Recommended Dietary Allowances (RDAs) for Calcium

0-6 months
200 mg
200 mg
7-12 months
260 mg
260 mg
1-3 years
700 mg
700 mg
4-8 years
1000 mg
1000 mg
9-12 years
1300 mg
1300 mg
14-18 years
1300 mg
1300 mg
19-50 years
1000 mg
1000 mg
51-70 years
1000 mg
1200 mg
71+ years
1200 mg
1200 mg
These figures come from: National Institutes of Health/Office of Dietary Supplements

Daily exercise isn’t only good for your waistline and even mental health, but it can improve your bone health as well.


Research has connected green tea with an array of health benefits, and improved bone strength is just one of them.

Helpful Tips

1. Counteract acidity with sodium bicarbonate.

Women who take sodium bicarbonate pills show a reduction in calcium loss and bone breakdown after three months of taking them regularly.

2. Increase alkaline with bananas and potatoes.

Both of these fruits have an abundance of bicarbonate. Five servings a day will help with that low alkaline problem. The good news is that there are other foods that are almost as high as potatoes and bananas in bicarbonate:broccoli, mushrooms,and pears. This should make it easy for you to get in your five servings a day.

3. Stop acid buildup.

Diets rich in protein is what causes an excess buildup of acid. Animal proteins such as beef, cheese and chicken contain amino acids that are hard for our body to digest and process. To balance out you need to make sure your diet contains a large amount of fruits and vegetables and a small amount of the foods containing a high level of animal proteins. Make sure you include tomatoes, citrus and vinegar in your diet.

4. Limit your soda consumption to one per day.

All sodas contain a high level of phosphoric acid in them which makes them extremely acidic. This acid provides a longer shelf life and gives them more flavor. Any more than one soda per day can throw off your acid-alkaline balance. This leads to c large calcium depletion in the bones. This is true of both regular soda and diet soda.

5. Be happy.

Depression can cause bone loss. When you are depressed your body has a higher level of cortisol. This hormone is directly related to bone loss.

A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.

What does your body use calcium use

  • to help build strong bones and teeth
  • minimize bone loss
  • prevent osteoporosis
  • muscles strength
  • for nerves
  • clotting blood
  • weight management
  • to manage high blood pressure
  • to help fight colon cancer
  • cardiovascular disease

© 2009 Susan Hazelton


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    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      8 years ago from Sunny Florida

      Delores, none of us is getting any younger unfortunately. It's great to be able to still learn. I am always being amazed by the information on hp. Thanks for stopping in.

    • Dolores Monet profile image

      Dolores Monet 

      8 years ago from East Coast, United States

      Sodium bicarbonate to reduce bone loss? I learn something new every day on the old HP! It's time for me to attend to this - I'm not getting any younger!

    • KoffeeKlatch Gals profile imageAUTHOR

      Susan Hazelton 

      9 years ago from Sunny Florida

      No matter how much we think we know there is always something more to learn. Thanks for the input.

    • Patti Ann profile image

      Patti Ann 

      9 years ago from Florida

      Great info - I didn't realize this - Happy New Year to you!!


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