How to Improve Bone Health - Without Going to the Gym!

Did you know that your bones are living tissue and can rebuild themselves!   There are many things you can do to keep your bone density stable or indeed improve it - at any age – and whilst weight bearing exercise at the gym is recommended- there are many of other ways you can improve your both health.   Weak and brittle bones do not have to be part of aging.  


Calcium – The Bone Builder

Calcium makes your bones hard and dense. Nearly 3lbs of your body weight is calcium, 99% of this is in your bones and teeth.  Calcium is needed to provide the rigid structure of the skeleton. It is particularly important in childhood when bones are growing and in the elderly, because the ability to absorb calcium becomes impaired with age.  The remaining 10% of calcium is found in the nerves, muscles and blood.  

A High Protein Diet Is Bad News For Your Bones

Milk and other dairy products are considered an essential source of protein, iron and calcium. The truth is that milk is not a good source of many other minerals. Manganese, chromium, selenium and magnesium are all found in higher levels in fruit and vegetables.  Most important is magnesium, which works alongside calcium.  

The ideal calcium to magnesium ratio is 2:1 – you need twice as much calcium as magnesium. Milks ratio is 10:1, while cheese is 28:1.  Relying on dairy products for calcium is likely to lead to magnesium deficiency and imbalance.  Seeds, nuts and crunchy vegetables like kale, cabbage, carrots and cauliflower give us both these minerals and others, more in line with our needs.  Milk is, after all, designed for young calves, not adult humans.  

So why is protein and dairy bad for your bones?  Well!  Excess protein is a contributor to osteoporosis, over-acidity and many other common health problems.  Protein rich foods, including calcium-packed milk and cheese produce acid when broken down (or metabolised) by the body - they can be described as 'acid forming foods'.   However, the body cannot tolerate substantial changes in the acid pH of the blood, so our bodies neutralise or ‘buffer’ this effect through two main alkaline agents – sodium and calcium.  

When body reserves of sodium are used up, calcium is taken from the bone.  

Therefore, the more protein you eat the more calcium you lose!    

We need protein foods of course!  

But ideally protein should only form 20% of your diet.   



Reference : The PH Diet: The pHenomenal Dietary System

 Here is the Amazon Link for my book - a few years old now but all still very relevant! 




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Suzie Webb - Wellness

 
Welcome to Suzie Webb Wellness. 
Hi, I'm Suzie Webb and I've been in the holistic and well being industry for over 36 years - I'm 70 years young! I love learning - I have an unquenchable thirst for learning, and I also love reading, drinking tea, cats, walking, making my own products, and going to the cinema - you can't beat the big screen. 

At the end of this story you can read how I started my FAB community - Freedom after Bereavement.  

For years I struggled with my weight, my skin and joint pain (from running half marathons!).

I remember feeling embarrassed throughout much of my professional career as a nutrition consultant and clinical aromatherapist at being overweight with poor skin - I felt a fraud! Especially if I was hobbling on and off a stage because of aching knees!  I looked and felt 70 when I was only 40! 

All those years learning how the body worked and eating a balanced diet and learning the importance of hydration, exercise and relaxation - my weight would not go down and my skin would not improve and my joints still ached  - I tried every new diet that came out and every new cream on the market but none worked for me.  Or if they did it was short term: I'd lose the weight but it would return, my skin improved but only for a while. I was reluctant to take pharmaceuticals for my aches and pains connecting to my running but couldn't find a natural solution that worked for me.  

I wasn't happy with how I looked and dreaded the public speaking appearances which was part of my job so I went into writing and had books published on diet and nutrition and make-up instead - working from home where no one could see me!  

One day a friend introduced me to a totally new lifestyle concept I'd never considered before.  I was sceptical at first as but I trusted my friend and said I would give it a go.  My new lifestyle made me feel amazing.  I thought it was coincidence at first - but I had more focus on my work, more energy, my skin was the best it had been for years, my weight stabilised and I was pain free.    I was over the moon and brimming with confidence!  At last!  That was 14 years ago when I was 57.  I'm 71 now and the best shape I've ever been.  

So now I’m on a mission to empower women – with the knowledge I’ve worked so hard to get myself.

I am not the only person to have lost someone we loved.  I was angry when my dad died. Not angry because he'd passed, but angry at people telling me how I should be feeling and telling where I should be on the 7 stages of grieving and telling me it was time to 'move on'.    I was angry again when my nephew died in his twenties in a road traffic accident for the same reasons. I was less 'angry' when my husband died as my work involves emotional release, but my intense grief was indescribable.
 
Coping with the loss of someone or something you love is one of life's biggest challenges.  My husband Guy died in December 2018 - we had only been married 12 weeks.  Most of the support groups I joined didn't lift me or fulfil my needs. But I found something that really helped me and because of that I started my own group which is called FAB - Freedom after Bereavement.  The group is over on my Facebook page - here is the link - and I run regular sessions - both privately and group - using essential oils.  Using this technique gave me the strength not to 'move on' but to 'move forward' - with all those I loved still at my side supporting me.  

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