You can build genuine bone cells called osteoblasts and then increase your bone mineral density naturally with foods, not drugs.
Fosomax, Boniva, Reclast, Actonel... these osteoporosis drugs are supposed to help stop you from getting bone fractures as you get older. But there's evidence that they cause bone breaks.
Researchers studied women taking these medications – called bisphosphonates – who experienced some sort of fracture. Over 65 percent had the same rare fracture in the same area of their thigh bones. And these were the women who had been on the drugs for the longest periods.
Plus they’ve also found that if you’re on the drugs for a long time and you do get a bone break, you’ll heal very slowly. Sometimes it can take two years!
It’s another example of how modern medicine doesn’t learn from its mistakes. They refuse to take a whole-body approach to healing. Instead they opt to treat individual symptoms with drugs designed only for those symptoms. And bone density drugs are a perfect example of this.
How Your Body Makes Bones
Your bones have cells called osteoclasts. Their job is to remove old bone tissue. This allows the bone to grow strong because other cells called osteoblasts will then rebuild the bone.
With osteoporosis and other bone diseases, there is an imbalance … either your osteoblasts aren’t making new cells fast enough, or osteoclasts are removing too much tissue.
So drug companies came up with a way to stop osteoclasts from removing the old tissue, which also artificially increases your bone density: bisphosphonate drugs.
There are two problems with this.
• By keeping your old bone tissue, you increase bone mass but make bones act older.
• The drugs do the job by poisoning your osteoclast cells.
What happens is that you take the medicine, the osteoclasts absorb it, and it poisons the osteoclast cells by cutting off their blood supply. The cells then either work very slowly or die.
Because they don’t take away the old tissue, your bones become denser. But they’re dense with old tissue. And the osteoblasts can’t make new tissue if the old tissue is still there.
After a while, the old-bone tissue becomes brittle and fragile, like glass, because it’s not as strong as the newer bone that would have formed without the drugs.
You end up with technically “dense” but weak bones that can fracture.
The other thing that can happen that most people don’t know about is osteonecrosis. This is what happens when your bones are too dense with old tissue. There’s not enough space in the inner bone for your bone marrow, which keeps your bones alive. Your bones then start to die. This often happens in the jaw.
How to Increase Your Bone Mineral Density Naturally
1) Vitamin D3 (calcifediol) is your number-one bone nutrient. Your body uses it in the process of making osteoclast and osteoblast cells.
• The best source of Vitamin D is sunshine,
• Eat some mushrooms:
They’re the only vegetable that has vitamin D.
• Eat seafood:
Cold-water fish have lots of vitamin D. But did you know that oysters have as much vitamin D as salmon? You get about 350 IU for every 3.5 ounces.
• Eat liver:
Pork and beef liver are good sources. Braunschweiger pork sausage has 27 IU for every 2 slices, and beef liver has 42 IU for every 3 oz.
You need at least 3,000-5,000 IU of vitamin D3 per day.
2) Vitamin K is also important when it comes to maintaining strong bones. Vitamin K comes in two forms:
• K1 is found in leafy green vegetables and helps with blood clotting.
• K2 on the other hand aids with your bones’ absorption of calcium to help make them stronger. You can find K2 in a variety of different foods including egg yolks, organ meat, and organic milk. You need at least 90 mcg a day.
3) Sex hormones are building blocks for strong bones.
• Estrogen and testosterone control the amount of calcium absorbed into your bones. And by maintaining proper levels in your body, the less likely your bones are to weaken and fracture.
• Progesterone also plays a role. Studies show that the cycle of ovulation is also a cycle of bone formation. Progesterone levels drop after giving birth, and after menopause, so returning your levels to normal can be, according to one study, “extraordinarily effective in reversing osteoporosis.”
4) The more protein you eat, the easier it is for your bones to absorb calcium and the stronger your bones will become. You want to eat as many different kinds of protein as you can. When choosing animal protein, be sure to opt for natural, hormone-free meat and eggs. Grass-fed beef, free-range chicken, and cage-free eggs are good choices.
People still mistakenly believe that eating a lot of protein from meat hurts your bones.
The reason is that some studies found that people would lose lots of calcium through their urine after eating protein.
Scientists have speculated for decades on the reason for all that calcium leaving people’s bodies. Way back in 1968, a piece published in The Lancet theorized that you use calcium from bones to counter the acidity produced when you break down the meat you eat when you digest it.
And the theory stuck.
But just speculating it was “because of meat” doesn’t make it true.
In fact, a newer analysis by the Journal of Nutrition says plainly:
“No convincing data have been published showing that a high protein diet, using complex proteins for prolonged periods of time under strictly controlled dietary conditions, causes calcium loss."
“Dietary proteins other than red meat, such as milk and cheese… do not cause calcium loss in controlled studies in humans. The generalization that ‘protein’ causes calcium loss or may be a risk factor for osteoporosis, without specifying the type and source of protein, is therefore incorrect.”
Yet many “experts” still warn that a high-protein way of eating will cause osteoporosis. And vegetarians have grabbed on to this as a reason not to eat meat.
But not only is the meat-calcium theory a myth, it turns out the opposite is true about bone strength and vegetarianism.
It’s plant protein, not animal protein, that leeches calcium from your bones and causes lower bone mineral density.
A study focused on 572 women and 388 men from 55–92 years old living in Rancho Bernardo, California. This bar chart describes the results of their bone mineral density (BMD) measurements:
Sorry to vegetarians who think they are eating healthy but facts are facts. Note that for every 15 gram per day increase in animal protein intake, overall bone mineral density increased, especially in the hip, neck and spine.
Yet the opposite happened with vegetable proteins. ,The more vegetable protein, the lower the bone mineral density. The study also showed that high calcium intake did not seem to protect those who ate a lot of plant protein. The women who took in the most calcium lost bone mineral density.
The simple fact is that your body can’t build bones from plants because they contain incomplete proteins.
So if you want stronger bones, your real sources of protein are the same as they have been through the entire course of human existence: animals and animal products. That means meat, eggs and fish.
Vegetarians will try to tell you that there’s plenty of protein from plant sources like brewer’s yeast or soy. No, there isn’t. Plus, soy is not a natural protein, and neither is gluten from wheat. You have to process soy and wheat to get these proteins out of them. You would otherwise never encounter them in a natural setting.
You still can get amino acids from fruits and vegetables. The avocado, for example, has a high amino acid rating of 129. A rating over 100 means the food is a fairly good source of essential amino acids in the right proportions.
But what about some of the plants vegetarians like to tout for their protein content? Soy and flax only score a 96. Adzuki beans? Only 74. Oat bran has an amino acid rating of only 86.
And what about those “whole grains” every dietician, nutritionist and even the USDA are telling you to eat more of? Whole grain wheat flour only has an amino acid rating of 54.
Now check out the chart at the bottom – it gives you amino acid scores from various animal sources.
Their protein quality is off the charts.
To build stronger bones from complete proteins, it is recommended you stick with with the true proteins your body evolved with: animal products.
5) Weight-bearing exercise is one of the most effective ways to increase your bone strength and help prevent fractures These include walking, bicycling, sprints, swimming or weight training. Focus on increasing intensity in all of these exercises.
Another benefit for your bones is that if you focus on increasing intensity, instead of increasing duration, you’ll lose weight and shed fat faster. This will reduce the amount of stress on your bones and joints, helping you prevent future injuries down the road.