6 Natural Ways To Build Healthy Bones

Building healthy bones is extremely important to maintain your overall health. Bones provide structure, protect your internal organs, anchor muscles, and store calcium. Certain processes of bone formation focus on reshaping your skeleton during growth, maintaining calcium levels in the body, and repairing minute fractures caused by daily stress. Your bones change continuously over time as the old bones are broken down. By the age of 30, you would have reached your peak bone mass. Thereafter, you lose slightly more bone mass than what you gain.

As you age, bones become weak and brittle. It’s important that you maintain your bone mass. Higher the bone mass, less likely you are to develop bone-related problems. If you don’t eat right and don’t get enough exercise, your bones become weak and can even break. Broken bones can cause long-lasting health issues.

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1. Increase Your Calcium Intake

Increasing the calcium intake manually will help increase the amount of calcium your body needs in a single day.

Calcium, an essential mineral, is the key to lifelong bone health. If you don’t get enough calcium, your bones can become fragile and brittle. Weak bones are prone to fractures and more diseases. The amount of calcium you need each day depends on your age. Average daily recommended amount of calcium for an adult is about 1000 mg/day.1 According to the University of California, one cup of milk has about 30 percent of the calcium that you need and one cup of yogurt has about 450 mg of calcium. Some of the rich sources of calcium apart from milk and yogurt are sesame seeds, almonds, salmon, orange juice, and figs. If you are a vegan and are looking for non-dairy sources of calcium, you can try dark, leafy greens, such as kale, arugula, watercress, and collard greens.2

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2. Pump Up Your Potassium Levels

Potassium helps in fighting off the acids that can cause calcium deficiencies and helps maintain that balance.

Potassium isn’t directly related to bone health. It actually helps neutralize acids that remove calcium in your body. Boost your diet with potassium by eating foods like sweet potatoes, white potatoes, kidney beans, apricots, avocado, yogurt, and bananas.

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3. Get Your Daily Dose Of Vitamin D

When we do no get the adequate amounts of vitamin D from the natural sources such as the sun, we can get it through pills, fish and so on.

Vitamin D helps absorb calcium and phosphorus from the food you eat. These minerals are important for your bone health. Most people get their vitamin D through exposure to sunlight, but if you don’t spend enough time in the sun or if you have trouble absorbing vitamin D, you may not get enough of it. In such cases, you can boost your vitamin D levels by consuming certain foods like salmon, sardines, yogurt, egg yolk, tuna, and orange juice.3

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4. Quit Smoking

Smoking causes the calcium to be depleted in the body, thus increasing the chance of bone related illness.

There can’t be a better reason for you to kick the butt! Smoking minimizes the absorption of calcium in your bones. While vitamin D helps the absorption process, smoking interferes with how your body responds to vitamin D. Hence, less calcium is available to build strong bones.4 Additionally, estrogen helps the absorption of calcium and other minerals that make your bones stronger. At menopause, women produce less estrogen, and this puts them at a higher risk for osteoporosis. Smoking increases the risk even more. Smoking is also toxic to your bone-forming cells.

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5. Get Some Physical Exercise

Since bones are like any other muscle, exercising regularly will help increase its health and effectiveness.

Bones are living tissues that respond to physical exercises by becoming stronger and healthier. Boost your bone strength with exercises that compress your bones. High-impact aerobics, stair climbing, dancing, tennis, hiking, jogging, jumping rope, and basketball are some of the best exercises for building bone strength. If you have existing bone conditions like osteopenia, osteoporosis or arthritis, avoid exercises that flex, bend or twist your bones. If you have other medical conditions like heart trouble, high blood pressure, diabetes, or obesity, be sure to discuss your exercise plans with your doctor first.5

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6. Get A Bone Mineral Density Check

Getting a regular check up for your bone's health is advisable.

There are several tests available to measure your bone mineral density and help you determine if you are at risk of osteoporosis and fracture. Based on your test results, implement the right strategy to enhance your bone health.

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There’s a lot that you can do to keep your bones strong and healthy. It’s never too late to start. Keep your bone density levels up by getting enough calcium, vitamin D, and physical exercise.

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