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Exercise: A good preventative is to exercise to build strong bones. Exercising for thirty minutes with weight-bearing exercises such as walking or jogging, three times weekly. This increases bone mineral density. Exercise is a good natural remedy for osteoporosis.
Water Walking—another exercise that is good for osteoporosis.
Dandelion Tea: Drinking dandelion tea also helps build bone density
Soy : Eating more soy products or taking a supplement that contains soy isoflavones, helps estrogen levels. One should get at least 40 mg of soy isoflavones by diet or supplement.
Chaste Berry: Chaste berry extract contains essentials that help hormone levels. Take atleast 250 mg a day of this herbal extract. Take it for two to three months.
Dong Quai: Dong quai has been used in Chinese medicine. It also helps keep hormone levels accurate. One should take 250 mg of the extract of dong quai daily. Used for thousands of years, this is a great herbal remedy for osteoporosis.
Black Cohosh: A study done recently indicates this herb may help. Most studies suggest taking either 20 or 40 mg of black cohosh extract twice a daily.
Sesame seeds: A handful of sesame seeds eaten every morning may also help osteoporosis.
Almond Milk: Calcium- rich almond milk is another great home remedy for osteoporosis. Take the almond milk by soaking the almonds in warm water, peeling them, and then blending them with either cow milk, goat’s milk, or soya milk.
Try to practice light exercises and holistic exercises such as pranayama and meditation. They help keeping the bones healthier as they provide good amounts of oxygen through deep breathing.
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