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Step 1
One of the foods that help to make your bones stronger are large amounts of dark green leafy vegetables (kale, collard greens, spinach, cilantro, parsley). Best way to consume them is as green smoothies. They can also be steamed or boiled, but some of the nutrients are lost as a result of exposure to high temperature.
Also eat plenty of other fruits, vegetables, nuts and proteins like legumes, eggs, fish and beef. Avoid eating artificial substances like hydrogenated oils, margarine, preservatives and processed foods. -
Step 2
You need to start regular exercise program. Exercises that help to make your bones stronger are the impact type exercises: jumping jacks, running, trampoline / bouncer, body weight exercises and calisthenics.
Goal in your exercise program is to do daily up to 20 minutes of vigorous exercises which target all muscle groups. -
Step 3
Get plenty of vitamin D3. Best way to get it is from daily exposuse to strong sunlight for 5-20 minutes each session. The way you can tell you got to much exposure to sun is when your skin just barely start getting slightly pink shade. You can also use UV tanning booth to get similar effect. If that is not available try supplementing vith 2000 - 5000 IU of vitamin D3. Other side benefits of using vitamin D3 is various types of cancer prevention and flu prevention effects.
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Step 4
Also supplement with vitamin B complex, multimineral, vitamin C, digestive enzymes, probiotics, alpha lipoic acid fish oil and hemp oil.
