How do I make my bones stronger?

Building healthy bones are extremely important. Minerals are incorporated into our bones and makes bones stronger. We achieve a peak bone mass once we reach 30 years of age. After the age of 30, the balance of bone-building and loss get disturbed, resulting in the weak or porous bone. Fortunately, many nutrition and lifestyle habits can help in building strong bones and maintaining them as we age.

Below 10 natural ways can help us in building healthy bones.

1. Eat Lots of Vegetables and Fruits

Green vegetables and fruits are rich sources of vitamin C, which can stimulate the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects preserve the bone-forming cells from damage. A high intake of green and yellow vegetables has been linked to increased bone mineralization. Vegetables like broccoli, cabbage, soybeans, tofu are high in bone-protective antioxidants and helpful in increasing bone mineral density. Thus, eating lots of vegetables and antioxidant-rich fruits can be helpful in building a strong bone.

2. Eat Adequate Protein

50% of our bone is made up of protein. Hence, getting enough protein is important for healthy bones. In addition, researchers have reported that low protein intake decreases calcium absorption and may decrease bone formation and enhance breakdown.

3. Take Plenty of Vitamin D and Vitamin K

Vitamin D and K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping our body to absorb calcium. Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide. We may get enough vitamin D through sun exposure and food sources such as fatty fish, liver, and cheese. However, many people need a supplement of 2,000 IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind calcium in bones and helps prevent the loss of calcium from bones. Fermented foods like cheese, sauerkraut and a soybean product are a source of Vitamin K2–7.

4. Maintain a stable and healthy weight

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. Underweight increases the risk of osteopenia and osteoporosis. obese can impair bone quality and increase the risk of fractures due to the pressure of excess weight. Maintaining a stable normal or slightly higher than normal weight is the best way to protect bone health.

5. Take calcium supplement

An adequate amount of Calcium (1000–1200 mg/day) is required to keep our bones strong and healthy. We may get calcium from natural sources. But, it is not always possible to consume calcium-rich foods regularly. In such a case, we can take the help of a calcium supplement. However, a calcium supplement can not be sufficient to build a strong bone. Minerals like Zinc and Mg, Vitamin D3 & Vitamin K2–7 also play a crucial role in the development of bone. Vitamin D helps in calcium absorption, Vitamin K2–7 for binding calcium to the bone while Mg and Zinc increase the activity of bone-forming cells. Thus, a supplement that contains all the essential ingredients as discussed above would be a suitable option. Personally, I would like to suggest TrueBasics Advance calcium which contains all the essential ingredients that are required for building a strong bone.

6. Include Foods High in Magnesium and Zinc

Calcium isn’t the only mineral that’s important for bone health. Other minerals including magnesium and zinc play a role in building a bone strong. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption. Although magnesium is found in small amounts in most foods. Zinc is a trace mineral needed in very small amounts. Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.

7. Do Exercises

Regular exercise is key to keep away a number of health issues including bone health. In fact, living a sedentary lifestyle is considered as a risk factor for osteoporosis (porous bone). One study comparing bone density in women with various body weights and activity levels found that athletes with low body weight had the highest bone density. Thus, it shows that exercise can have a positive effect on bone density.

For bone strength, weight-bearing exercises keep bones stronger. Below are an example of weight-bearing exercises:

• Running
• Walking
• jumping rope
• And stair climbing

8. Consume less caffeine

Caffeine is good to stimulate our brain and keeps us active, unfortunately, it is not good for the bone. Too much caffeine intake can interfere with the body’s ability to absorb calcium. One study showed that drinking more than two cups of coffee per day accelerated bone loss. It can affect bone health by negatively interacting with vitamin D. So enjoy coffee, but keep it in moderation and consume enough calcium, too.

9. Quit smoking and limit alcohol consumption

Smoking and drinking alcohol can prevent the body from efficiently absorbing calcium and may decrease the bone mass.

10. Have calcium-rich diet

Calcium is the most essential mineral in the development and maintenance of the bones. We should increase the intake of foods that are rich in calcium. Yogurt, cheese, milk, spinach, dried figs, soybeans, and collard greens, are good sources of calcium.