Patient Education

Bone Health Do’s and Don’ts

The do’s and don’ts you’ll read the latest research and nutritional information, so you can start your journey right away to stronger Bones and better health.

Let’s begin with the Do’s.

1. Eat fresh, vegetables and fruits every day, preferably organic.

These foods are the primary source of vitamins and minerals and alkalize your body. The alkaline environment enhances optimal nutrient absorption and minimizes mineral loss from bone.

2. Listen to your body

You know better than anyone if something is “off” in your body. Only you know how you feel, so don’t let anyone to convince you otherwise.

3. Believe in the decisions you make

You are the best one qualified to make decisions about your health. Osteoporosis is simply your body’s response to an imbalanced environment. So don’t let others scare you into doubting your decisions; it’s your health and your body.


1. Don’t eat foods that contain artificial colors, sweeteners, and preservatives.

These synthetic chemicals contribute to your body’s toxins, which needs to be reduced for healthy bones. All such chemical food additives are acidifying, and increase bone loss. In addition, the metabolism of many artificial sweeteners produces toxic byproducts.

2. Don’t consume sugary drinks, especially cola.

The health ill-effects of sugar are well-known, and its harmful effect on your bones has been confirmed by research. Sugar is not the only acidifying ingredient in colas; they also contain phosphoric acid, which dissolves bone due to its corrosive nature.

3. Don’t use personal care products with toxic acidifying ingredients.

Personal care products like shampoo, deodorant, makeup, toothpaste and moisturizers come into contact with your skin or mucous membranes. Any chemicals present in these products can be absorbed into the bloodstream, doing toxic damage. Choose natural products, or make your own.

Exercise Helps Strengthen Your Bones and Avoid Osteoporosis

Bone weakening is a common problem associated with aging. Sometime after your 30s, your bone mass will begin to gradually decline. For women, bone loss can increase during the first 10 years after menopause. This is the period when osteoporosis develops. Those with osteoporosis are at increased risk of height loss, fractures of the hips, wrists, spine and chronic pain.

Exercise Builds Stronger Bones

Weight-bearing exercise is actually most effective remedies against osteoporosis, because as you put more stress on your muscles it puts more pressure on your bones, which then respond by continuously creating new bone.

Your Bones Need More Than Just Calcium

Your diet is most important for your bones. Your bones are actually composed of different minerals, and if you focus on calcium alone, you actually at the risk of weakening your bones, thus increasing your risk of osteoporosis. Six of the most important nutrients, and their ratios are:

In a nutshell, calcium, vitamin D, vitamin K2, and magnesium work together to promote strong, healthy bones, and your sodium to potassium ratio also plays an important role in maintaining your bone mass.

Eat Your Way to Strong, Healthy Bones

  • Calcium: raw milk from pasture-raised cows, leafy green vegetables, the pith of citrus fruits and sesame seeds.
  • Magnesium: Chlorophyll has a magnesium atom in its center, allowing the plant to utilize the energy from the sun. Seaweed and green leafy vegetables like spinach can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium.
  • Trace minerals: Himalayan Crystal Salt, which contains all 84 elements found in your body, or other natural, unprocessed salt (NOT regular table salt!).