4 Bone-Boosting Strategies


By Kavata Kithome

I am not a big fan of milk, I actually stopped drinking milk when I was in college. It was after I did an extensive paper presentation on the milk industry’s agenda to have everyone drinking milk even though it is not the healthiest substance for us. Milk stalls fat loss and exacerbates skin conditions like acne and eczema, amongst many other things.

Did you know that recent studies have even found high levels of osteoporosis among people who take in high amounts of milk?

Thank goodness you never have to touch another glass of cow’s milk again! Get calcium and nutrients safely and naturally by applying these 4 bone-boosting strategies:

1. Get Some Sunshine

There is nothing like vitamin sunlight to help your body absorb and maintain calcium. Sunlight provides vitamin D. All you need is about 10 minutes 2-3 times a week to create healthy bones and optimize immunity. If you would like you can also take 5,000-IU of vitamin D supplementation.

2. Eat More Greens

Leafy greens are a great source of calcium. Just one cup of cooked broccoli rabe offers more than half of your recommended daily allowance of calcium. Collard greens, kale and spinach are also excellent sources of calcium as well. Add a good fat like olive oil or coconut oil to help your body absorb vitamin D and K.

3. Incorporate Omegas

Consider high-quality omega-3 supplements that contain about 1 gram total of EPA and DHA fatty acids, as studies have shown that omega-3 fatty acids have anti-inflammatory properties along with many other health benefits. You can always eat wild caught salmon 3 times a week to get these amazing omega-3s.

4. Get Some Nuts

Nuts like almonds, walnuts and pecans are dense with bone-supporting minerals like calcium, zinc, manganese and even magnesium. Nuts offer protein and fiber, making them a great on-the-go snack that your body will love.

What recommendations would you add here to support bone health? Share yours in the comments below.


Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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