1. Diet for Bone Health
Calcium is an essential structural component of the skeleton, making it vital for both health and bone healing. The best foods rich in calcium are leafy green vegetables and dairy products. Some foods with a high calcium content include turnips, spinach, milk or kefir, sardines, sesame seeds, figs, almonds, soy products, broccoli, and rhubarb.
For the body to properly absorb calcium, it also needs magnesium, so to gain the benefits of calcium-rich foods, you should also consume magnesium-rich foods. Some foods that are high in both calcium and magnesium include leafy green vegetables and dairy products. Other foods that contain magnesium include flaxseeds, chia seeds, pumpkin seeds, almonds, avocados, and black beans.
2. Supplements for Bone Health
Evidence has shown that a deficiency in vitamin D often plays a role in bone fragility. Sun exposure is an ideal method for accumulating this vitamin.
Other supplements that promote bone healing include calcium and magnesium supplements.
Among vitamins, the most important are vitamin D, vitamin B-12, and vitamin K2. Vitamin D is found in natural dairy products, eggs, cod liver, and fatty fish. In summer, sun exposure during midday, without showering before or after, helps with the body’s own production of vitamin D. Vitamin B-12 is found in liver, dairy products, and eggs. Vitamin K can be found in plant sources such as broccoli, parsley, and avocados.
Fish oil promotes bone health because the omega-3 fatty acids present can reduce inflammation and accelerate the healing process.
3. Essential Oils
The three most powerful essential oils for healing and strengthening bones are pine oil, helichrysum oil, and cypress oil.
These oils improve circulation in the area where they are applied, accelerate the healing process, and help repair damaged bone tissue.
4. Acupuncture
Last but not least, acupuncture treatment is a beneficial practice for bone healing. In a study of traditional Chinese medicine regarding bone fractures, acupuncture treatments accelerated bone healing in patients with broken bones.
5. Exercise
Exercise is very important because pressure on the bones leads to their strengthening and thickening. Weight training is crucial for strengthening bones, but it should be done in strict relation to each individual’s resistance level. Especially for women, a consistent focus on training throughout life ensures strong bones during menopause, which will withstand hormonal changes and lifestyle modifications much better.
