Minerals are incorporated into your bones during childhood, adolescence and early adulthood.
Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily.
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.
1. Eat Lots of Vegetables
They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage.
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.
Eating lots of vegetables has also been found to benefit older women.
2. Perform Strength Training and Weight-Bearing Exercises
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
3. Consume Enough Protein
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
4. Eat High-Calcium Foods Throughout the Day
Because old bone cells are constantly broken down and replaced by new ones, it’s important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg.
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it’s best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
It’s also best to get calcium from foods rather than supplements.
5. Get Plenty of Vitamin D and Vitamin K
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases.
6. Avoid Very Low-Calorie Diets
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals.
In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training.
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
7. Consider Taking a Collagen Supplement
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
8. Maintain a Stable, Healthy Weight
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in post menopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group.
9. Include Foods High in Magnesium and Zinc
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption.
Omega-3 fatty acids are well known for their anti-inflammatory effects.
They’ve also been shown to help protect against bone loss during the aging process
