Figures show that roughly one in every three women who are 50 years old and above is affected by the debilitating bone disease called osteoporosis. Although this problem is prevalent in women, especially those who already reached menopause, men can also have this condition. In fact, one in five men may be at risk of developing this bone disease.

Since over 25 million aging Americans are affected by this problem, drug manufacturers have been creating anti-osteoporosis drugs to take advantage of the large market. Although there are conventional medications available to help people cope with osteoporosis, many are still unwilling to take such drugs because of fear of complications. Experts say that liver damage, renal failure, inflammation of the esophageal and gastric tract, skin allergies and hypocalcemia are the direct side effects of using osteoporosis medication.

If you want to prevent osteoporosis or if you want to avert the exacerbation of an existing bout with osteoporosis, you must be assured that there are more natural ways to do it. Discipline and some common sense are all you need in order to stick to the habits that will stop further bone loss. Here are some of the ways in which you can make your bones stronger safely.

Go Green

As you get older, your whole body ages, including the tissues, organs and bones. So if you want to strengthen your body, you need to rely on foods that are high in nutrients. One good source of a lot of vitamins and minerals necessary for your body to function well and to protect your bones is green vegetables. As soon as you reach 50, better start increasing your intake of fruits and vegetables to about nine servings a day. Of course, you do not have to give up protein and carbohydrates. Just make sure that your protein and carbohydrate sources are healthy and lean. One way of adding veggies and fruits to your diet is by juicing them.

Reach Out For The Sunlight

Vitamin D's role in strengthening and protecting your bones is crucial because it helps your body absorb calcium. Ideally, a few minutes of sun exposure everyday is just what you need to get a dose of this sunshine vitamin. The problem is getting overexposed to sun's rays can harm your skin to the point of developing skin cancer. So if you want to reap the benefits of sunlight, make sure to bask under the sun not later than 6 am to about 8am.

Get A Dose Of Vitamin K

Another essential vitamin for bone building and strengthening is Vitamin K, which is responsible for the normal production of osteocalcin, a protein that helps bind calcium and the bones together. Studies have found that people who have low Vitamin K levels are more prone to having osteoporosis. Leafy greens, egg yolk, soybean oil and liver are the best sources of this nutrient. However, in order to reach the right amount of Vitamin K you need everyday, you might need to find a supplement that contains this ingredient.

Add Exercise

Quite a number of Americans are couch potatoes and would rather snooze or curl up on a couch watching the television than break a sweat. However, exercise is as important as eating high-calcium diet in boosting bone health. So what are you waiting for? Get your running shoes and head off on the road to have a 30-minute brisk walking or even a 45-minute Tai Chi exercise in the park.

Follow the tips above and you will surely have stronger bones and joints for a long time. However, if you are already suffering from arthritis, osteoporosis and related diseases, you may want to try Flexcerin, a natural-based supplement that is specially formulated to ease pain and improve bone strength. For more information, simply click on to