Bones are living tissues that play an important role in protecting your organs and providing support to the body. Most bone growth occurs in childhood and early adulthood. With age, however, the risk of bone loss and fragility increases. Fortunately, you can build and maintain stronger bones with proper nutrition and lifestyle habits.
10 ways to build stronger bones
- Eat more calcium: Calcium is the building block of bones. Most adults need about 1,000 mg of calcium a day. Women over age 50 and men over age 70 should be getting 1,200 mg of calcium a day. Calcium can be found in food sources such as:
- Milk
- Yogurt
- Cheese
- Kefir
- Fortified plant-based beverages
- Fish
- Green, leafy vegetables
- Beans
- Nuts
- Seeds
- Eat more vitamin D: Vitamin D helps your body absorb calcium more effectively from the foods you eat. Experts recommend consuming about 600-800 international units (IUs) a day. Vitamin D can be found in:
- Milk
- Yogurt
- Egg yolks
- Fortified plant-based beverages
- Fatty fish such as salmon and sardines
- Margarine
- Get plenty of vitamins and minerals: Similar to vitamin D, other vitamins and minerals like vitamin K, potassium, and magnesium help your body absorb and utilize calcium more effectively. These crucial nutrients can be found in various food sources such as fruits, beans, peas, and lentils, nuts, seeds, whole grains, and fish.
- Get enough protein: Protein aids in building muscle mass, which helps keep your bones healthy and strong. Incorporate protein-rich food sources in your diet such as meat, poultry, fish, shellfish, vegetables, eggs, tofu, nuts, and seeds.
- Consume omega-3 fats: Healthy fats like omega-3 fatty acids have been shown to prevent age-related bone loss.
- Consider taking collagen: Although research is lacking on this topic, some studies suggest that taking collagen supplements may help protect your bones.
- Limit caffeine intake: Too much caffeine can reduce the amount of calcium absorbed by your body. Experts recommend consuming no more than 400 mg of caffeine a day —which equals about 3 cups of coffee (1 cup = 8 oz or 237 mL). Pregnant and breastfeeding women should limit their coffee intake to around 200 mg caffeine a day (around 1 large cup).
- Avoid very low-calorie diets: Excessively restricting calories can slow down your metabolism and lead to muscle loss, which can harm your bones.
- Do strength training exercises: Researchers recommend engaging in regular physical activity for at least 150 minutes a week. Weight-bearing exercises and resistance training can help you build stronger bones and prevent bone loss.
- Maintain a healthy weight: Eating a nutritious diet and maintaining a healthy weight can promote bone health. Being underweight can lead to bone loss and fractures, and being overweight can put strain on your joints and increase the risk of fractures. Maintain a stable weight in order to maintain strong bones.
Health Solutions From Our Sponsors
Medically Reviewed on 3/31/2022
References
Image Source: iStock Images
https://www.health.harvard.edu/womens-health/5-ways-to-boost-bone-strength-early
https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
https://www.health.harvard.edu/womens-health/5-ways-to-boost-bone-strength-early
https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health
Complete List
Top What Builds Stronger Bones Related Articles
Bone Density Scan
Bone density scanning measures bone mineral density, which helps a doctor decide whether a person is at increased risk of an osteoporosis-related fracture. The following risk factors may suggest the need for bone density scanning: advanced age, poor health, low body weight or thin stature, personal history of fracture as an adult, low physical activity, RA, and use of birth control pills.
Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.
How Can I Improve My Bone Health? 8 Lifestyle Tips
Bones are the substance that forms the skeleton of the body. They provide a rigid framework to your body and help you move around. Though maintaining bone health is vital in all ages of life, it becomes more of a concern in older people and postmenopausal women because of the increased risk of bone loss.
Is Bone Broth Really Good for You?
Bone broth is touted as a magic liquid, claiming to cure colds, arthritis, strengthen bones, and improve skin. However, there is no evidence of an advantage in consuming these amino acids and minerals from the bone broth as opposed to other foods. The research is still limited if drinking bone broth may improve overall health and wellness.
Osteoporosis Picture
Thinning of the bones with reduction in bone mass due to depletion of calcium and bone protein. See a picture of Osteoporosis and learn more about the health topic.
Osteoporosis Slideshow
Osteoporosis is a disease characterized by low bone mass and density. Osteoporosis causes symptoms of weak, thin, fragile bones. Learn the treatments and medications used to fight osteoporosis, as well as prevention tips.
Osteoporosis Quiz
What are the causes, symptoms, and risk factors of osteoporosis? Quiz yourself about vitamin deficiency, maintaining bone density, and preventing osteoporosis-related fractures.
Osteoporosis: Simple Steps to Boost Bone Health
Your bones tend to weaken as you age. But it's not unavoidable. Here are things you can do to keep them as strong as possible.
Can You Reverse Osteoporosis With Diet and Exercise?
While you can work to prevent or manage osteoporosis, you cannot stop it. However, the more you know about the disease itself and the different treatments, the better you can prevent or treat your osteoporosis. Diet, exercise, and lifestyle changes are often thought to help.
Super Foods for Your Bones
What sweetener is loaded with calcium? These bone-building super foods can help stave off osteoporosis, and many of them will surprise you.
What Are the Best Ways to Prevent Osteoporosis?
Bones are uniquely constructed to carry the weight of our bodies and to perform other functions, such as growing blood cells. They are living structures that are continually being built and broken down. The best way way to prevent osteoporosis is to get enough calcium, vitamin D and exercise.
Which Milk Is Best For Bones?
Grocery store aisles are stocked with multiple different types of milk — from low-fat and skim milk to plant-based alternatives like almond and soy milk. While most types of milk have some calcium in them, their particular nutrition profiles can be very different.