20 Ways to Build Stronger Bones
Uncover 20 simple ways to strengthen your bones naturally to protect against fractures and osteoporosis.
- Chris Graciano
- 3 min read
Bone health is vital for mobility and well-being, especially as you age. This article offers 20 practical strategies to support bone density, from nutritious foods to practical exercises. With these tips, you can build a strong foundation for a healthier future.
1. Increase Calcium Intake
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Milk and other dairy products are high in calcium. You can also eat vegetables like collard greens, spinach, and kale.
2. Get Enough Vitamin D
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Expose yourself to sunlight in the early morning to soak up that vitamin D, which helps your body absorb calcium better. Other good sources of vitamin D include fatty fish and fortified milk.
3. Incorporate Magnesium-Rich Foods
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Avocados, nuts, seeds, and whole grains regulate calcium and support bone density.
4. Add More Protein
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Lean meats, eggs, and legumes should be part of your diet for repairing and growing bones.
5. Eat Plenty of Leafy Greens
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Kale, spinach, and bok choy contain vitamins and minerals crucial for bone health.
6. Snack on Prunes
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Eating prunes can help slow down bone loss and support bone density.
7. Do Weight-Bearing Exercises
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Exercises like walking, hiking, or dancing strengthen bones by encouraging new tissue growth.
8. Try Resistance Training
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Lifting weights or using resistance bands grows muscle and strengthens bones.
9. Incorporate Balance Exercises
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Yoga and tai chi are two of the best exercises for improving balance, which can reduce the risk of falls and fractures.
10. Take Up High-Impact Activities
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Jumping rope or playing tennis can stimulate bone growth through impact.
11. Maintain an Active Lifestyle
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Avoid sitting down all day. Keep your body active to ensure blood flow and nutrients reach your bones.
12. Stretch Regularly
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Stretching exercises help keep your bones aligned and prevent any risk of injury.
13. Quit Smoking
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Smoking will weaken your bones by reducing blood flow, which leads to a reduction in calcium absorption.
14. Limit Alcohol Consumption
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Drinking too much alcohol will interfere with bone-building cells and nutrient absorption.
15. Monitor Your Hormone Levels
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Talk to your doctor about maintaining optimal hormone levels critical for bone health.
16. Avoid Crash Diets
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Sudden weight loss can decrease bone density and strength. If you want to lose weight, do so usually.
17. Drink Bone-Friendly Beverages
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Other than milk, fortified plant-based alternatives and herbal teas support bone development.
18. Add Collagen to Your Diet
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Collagen supplements promote bone density and support connective tissue.
19. Limit Salt and Soda
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Consuming too much salt and carbonated drinks will reduce the calcium levels in your body.
20. Get Regular Checkups
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Bone density scans can help you track your progress and address issues early.