Wellness - Nutrition | 0-18 yrs

8 Natural Ways To Build Healthy Bones


Laying the foundation early for healthy bones is vital for later years. Do you know that bone mass peaks at 30 years?

However, if limited or insufficient bone mass is created during this time, it may lead to a host of problems among which one chief one is osteoporosis. Women mainly suffer from this condition when the bone decreases rapidly lead to falling health.

Fortunately, there are many natural ways to build healthy bones. These include following a healthy diet that aids bone health and regular exercise. When we talk about a healthy diet, it means incorporating foods rich in calcium and other minerals that protect and strengthen the bones. Some examples include dairy products, fruits and vegetables, certain fish, meat, etc.

Performing strength training exercises, jogging, avoiding too much of foods that contain calories also help a lot.

This ClipBook looks at 8 natural ways to build healthy bones. Go ahead and read for a better bone health and a healthier life.


Eat Lots Of Fruits And Vegetables

Fruits and vegetables provide many essential vitamin and minerals that the body needs in order to build and maintain bone mass. Try to incorporate one cup of fruits and vegetables into your daily diet to build healthy bones.

Perform Weight-Bearing Exercises For Healthy Bones

There are several high-impact weight-bearing exercises that help to build healthy bones. Some of these exercises are dancing, aerobics, hiking, climbing the stairs, jumping rope and playing tennis.

Consume Enough Protein

Protein is important for building muscles but it is vital for bone health too. In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein. Protein is found in food lik...

Eat High-Calcium Foods

The most important mineral for your bones is calcium. Ensure you include lots of calcium-rich foods into your diet such as oatmeal, tofu, cabbage and green beans.

Avoid Low-Calorie Diet

If you are looking to weight and are avoiding calories, watch out! For, along with loss of muscle mass, a low-calorie diet can also result in unhealthy bone health. Following a well-balanced diet is ideal.

Collagen Supplements Might Help

Although there is not much research on the topic, it has been suggested that taking collagen supplements may protect bone health. Collagen is the main protein found in bones. It comforts and supports weak joints and is the building block of the body.

Consume Foods Rich In Magnesium

Although calcium is the primary mineral needed for bone health, there are others like magnesium. It plays a vital role in converting vitamin D into the active form that helps in the absorption of calcium. Foods that contain magnesium include shrim...

Try Eating Foods That Contain Omega 3 Fatty Acids

Do you know that the omega-3 fatty acids protect our bones against osteoporosis? They've also been shown to help protect against bone loss during the aging process

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