Many people are lactose intolerant and this can be a problem as increased milk intake is usually the first advice for people who wish to avoid osteoporosis. Milk is rich in calcium and comes in liquid form which is easy to consume. Fortunately, there are plenty of other ways to increase the body’s calcium levels. Follow the tips below to get stronger bones:
1. Avoid Food And Drinks That Diminish Calcium From The Body
The first thing you should do is to stop unnecessary loss of calcium. After all, you are already compromised in terms of viable sources. Limit your troubles to make them more manageable. Drinking alcoholic beverages, regular caffeinated coffee, and sodas lend to trigger this loss.
2. Get Out In The Sun For Vitamin D
The body needs Vitamin D to facilitate calcium absorption. The best source of it is sunlight. Go out in the sun early in the morning or late in the afternoon for mild exposure. Even half an hour to an hour per day will make a big difference. Avoid direct sunlight in the midday when the rays are harsh on the skin. This vitamin may also be found in some food like eggs and juice products.
3. Eat Non-dairy Items That Are High In Calcium
Next, turn your attention to the non-dairy sources of calcium for sustenance. Beans are wonderful and can be included into your weekly meal plans. Bake them or find other recipes that you might like. Eat plenty of salmon as well. This fish is rich in protein, good fats and calcium. Season lightly and fry it in olive oil for a quick meal. Add vegetables on the side for balanced nutrition.
4. Choose Calcium-Fortified Products At The Grocery
Companies are also mixing calcium and other nutrients into their products. These add value and entice more buyers to try them out. Calcium is often added to fruit juices, breakfast cereals, breakfast bars, and alternative types of milk. These include almond milk, soy milk and rice milk.
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