5 Ways I Build Strong Bones Without Dairy

Fortunately, you never need to touch another glass of cow’s milk to get calcium and other nutrients when you focus on these five bone-boosting strategies:

Vitamin D helps your body absorb and maintain calcium. One study found sun exposure for about 10 minutes, two to three times a week, coupled with a vitamin D supplement creates healthy bones and optimizes immunity. Ask your doc for a 25-hydroxyvitamin D test; your levels should ideally fall in the 50 to 80 ng/ml range. If you don't hit that range, work with your doctor on taking a 5,000-IU vitamin D supplement until you do.

Leafy green veggies provide an often overlooked calcium source. One cup of cooked broccoli rabe, for instance, offers more than half of your recommended daily allowance (RDA) for calcium. Collard greens, kale, and spinach also provide excellent sources of this bone-supporting mineral. Combine these green leafy veggies with some good fat like extra-virgin olive oil or coconut oil to optimally absorb fat-soluble vitamins D and K.

Studies show strength and muscle mass correlate with bone density. I combine burst training with weight resistance for the most effective, efficient exercise on the planet. Think plank-ups with weights or lunges with bicep curls.

Among their benefits, studies show anti-inflammatory omega-3 fatty acids in wild-caught salmon and other fish improve bone health. If you’re not eating wild fish at least three times a week, consider a high-quality omega-3 supplement that contains about 1 gram total of EPA and DHA fatty acids.

If you’ve traded the cow in and no longer do dairy, what recommendation would you add here to support optimal bone health? Share yours with other readers!