Everyone has heard someone say to them, “Don’t forget to drink your milk - it’s good for your bones!!” Well, being kids - most of us don’t listen to that advise or even like the taste of milk - I know I didn’t like the taste of milk and even now I have to put some coffee syrup in it!!
There are many symptoms and signs of osteoporosis; back pains, loss of height, hunched posture, frequent fractures especially of the hip. If you don’t want to take calcium supplements then you should get calcium from the foods you eat! Here is a list of great foods you should eat:

*Eat more cabbage, broccoli, and onions

*Have a handful of pumpkin seeds

*Eat more foods high in potassium

*Tomatoes

*Dandelions - yes the flower. Dandelions also contain silicon which is great to strengthen the bones

*Eat more soybeans, soy products and bananas

*Breastfeeding reduces your risk of getting osteoporosis - so moms - I highly recommend breastfeeding!

*Have sex 3 times a week

*Eat more oranges and apples

*Add more sweet potatoes to your diet

*Green leafy Vegetables - parsley, spinach, and kale

*Eat more avocados - great source of vitamin D!!

*Black pepper - use a little to season your foods!

*Use a little vinegar when you make your soup broths - they dissolve the calcium from the bones of the chicken!!

*Red Salmon

*Season your foods with lemon juice

*Sardines

*Nuts and legumes

*Avoid refined sugars and chocolates!!!

*Have honey instead of sugar - it helps aid in the calcium breakdown most beneficial for bones

*Tofu

*Watch your fiber intake - it binds the calcium

*Don’t smoke or drink alcohol and cut back on the caffeine!!!

*Believe it or not but dairy products are not the best source of absorbable calcium

*Do weight bearing exercises

*Have more green tea

*I’ve also recently found out that those high-protein meat diets will take the calcium from your bones. So beware of what diets you decide to go with. And avoid Tums - turns out it actually decreases stomach acids needed for calcium absorptions even though it states it’s good for calcium supplements!!

*Try to eat more foods high in vitamins C, D, K, zinc, folate, magnesium calcium

*Always be sure to consult your doctor if you have a current or pre-existing condition before trying natural remedies. Natural remedies are sometimes not best for all people.