10 Natural Ways to Build Healthy Bones

Bone density is very important to an individual’s overall health. If the bones lose density, they may break easily. So, building healthy bones is extremely important.

Bone density may change over time. Throughout childhood, adolescence and early adulthood, your bones absorb nutrients and minerals. Here are 10 natural ways to build healthy bones and maintain them as you age.

Eat Lots of Vegetables

Vegetables are great for your bones, and provide vitamins, minerals and fiber. Consuming lots of vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults.

Consume Enough Protein

Consuming enough protein is important for healthy bones. In fact, about 50% of bone is made of protein. Getting enough protein also can help protect bone health during aging and weight loss.

Consume High-Calcium Foods Throughout the Day

Calcium is the most important nutrient for bone health, and it’s the primary mineral found in bones. Consuming high-calcium foods every day can protect bone health.

Consuming Foods Rich in Vitamin D & Vitamin K

Getting plenty of vitamin D and vitamin K are extremely important for building strong bones. These vitamins help reduce calcium loss and help minerals bind to the bones.

Eat Foods High in Omega-3 fats

Omega-3 fatty acids are well known for their anti-inflammatory effects. They have been found to promote the formation of new bone and protect against bone loss in older adults.

Avoid Very Low-Calorie Diet

Dropping calories too low is never a good idea for bone health. Very low calories diets can lead to health problems, including bone density loss. Try to consume a balanced diet with at least 1200 calories daily.

Perform Weightlifting and Strength Training

Performing weightlifting and resistance training exercises can help promote new bone growth and protect bone health in older adults, including those with low bone density.

Maintain a Stable, Healthy Weight

A healthy weight is essential for bone density. Being too thin or overweight can negatively affect bone health. Maintaining a stable, healthy weight can help preserve bone density.

Consider Taking a Collagen Supplements

Evidence suggests that supplementing with collagen may help protect bone health by reducing collagen breakdown.

Eat Foods Rich in Magnesium and Zinc

Like calcium, magnesium and zinc are minerals that provide important support for bone health and play their roles in achieving peak bone mass during childhood & maintaining bone density during aging.

Stop Smoking

Smoking is associated with lung cancer and breathing issues, but smoking can also cause bone disease such as osteoporosis and increase the risk of bone fractures.

Having strong bone or bone health is important at all stages of life. Fortunately, these are the best ways and lifestyle habits that can help build & maintain strong bones.

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