Home Remedies for Osteoporosis

The best way to fight osteoporosis is to strengthen your bones, regardless of your age.  These are ways in which to do so. In addition, the majority of these home remedies for osteoporosis will help improve your health in general, so… What are you waiting for?

Exercise Regularly

Exercise is one of the most important things that you can do to fight osteoporosis.  And here’s why:

Making a bone support a weight-bearing load or to pull against an opposite force (such as gravity) prompts the body to produce more bone cells, increasing bone mass and making them stronger.  A person can see the results in respect to strengthening the significantly developed bones in the swinging arm of many professional tennis players.  Weight-bearing exercises, like walking, jogging, dancing, and aerobic exercises make the bones have to work against the force of gravity.

Eat Foods Like…


Maintaining a varied diet with a good amount of fruits and vegetables will help strengthen your bones.

  • Peanut Butter.  A recent review of studies in nutrition and osteoporosis found that magnesium is a vital component in the strengthening, preservation, and reconstruction of the bones.  You can get 50 mg of magnesium from consuming 2 spoonfuls of peanut butter.
  • Vinegar.  A  splash of vinegar when you are making soup can help to make the calcium from the soup bones more absorbable.  The same is true for green salads, so you should make vinegar your new favorite dressing.
  • Apples.  Boron is a mineral that helps the body retain calcium, the building block of bones.  In addition, it acts as a weak estrogen replacement, and the loss of estrogen is one of the main reasons for rapid bone loss.  Boron can be found in apples and other fruits like pears, grapes, dates, raisins, and peaches.  It can also be found in dried fruits like almonds, peanuts, and hazelnuts.
  • Bananas.  Eating a banana a day helps build up your bones.  Studies have found that women with diets rich in potassium also have stronger bones, spines, and hips.
  • Broccoli.  Eat a 1/2 cup of broccoli to obtain your daily dosage of vitamin K.  Studies are finding that postmenopausal women with low levels of essential vitamins are more predisposed to have osteoporosis.
  • Green, leafy vegetables.  Romaine lettuce, spinach, savoy cabbage, and cabbage are great options.
  • Butter.  Spread a tablespoon of lowfat butter on your toast for one dose of vitamin D.  Vitamin D helps the body absorb calcium, a necessary ingredient for your bone health.
  • Milk.  When it comes to strong bones, it is essential to consume sufficient calcium.  One cup of milk can provide 300 mg of the 1,000 or 1,200 mg of calcium recommended for daily consumption.
  • Orange juice.  Drinking a glass of juice can help you obtain the vitamin C necessary for the body processes that reconstruct bones.  Drink a little orange juice fortified with calcium, and you will get a good dose of the nutrients which form bones.
  • Pineapple juice.  Drink a cup of pineapple juice and you will give your body a bit of manganese.  Studies have found that a deficiency of manganese is an indicator of osteoporosis.  Other sources of manganese are oat flour, walnuts, beans, grains, spinach, and tea.


    Salmon is a marine species that, because of its nutritional properties, should be included in the diet of those suffering from osteoporosis or high cholesterol.

  • Salmon and sardines.  Both delicious fish are rich in calcium and salmon is also a great source of vitamin D.
  • Tofu.  Soy is demonstrating itself to be very promising as a potential bone strengthener.  Soy contains proteins that act as weak estrogen in the body.  These “phytoestrogens“, or plant-based estrogens, can help women regain bone strength.
  • Yogurt.  Yogurt does not contain lactose, so many people who are lactose intolerant can eat and reap the benefits of this dairy product with high calcium content.  You can eat it with fresh fruit or substitute it for sour cream in certain recipes.
Photography courtesy of Tami-Tamara