Your bones are vitally important to your overall health, both now and in the future. They are literally the blocks your entire body is built on, so you need to look after them properly and know how to build stronger bones with diet, lifestyle, and exercise.
All through your life your bones are being broken down and rebuilt. They are never static and still – that’s why a broken bone has the potential to heal, and heal quickly. When you are younger, typically before the age of 30, your body creates bone faster than it is worn away. But when you get older bone creation slows down and you start to lose more bone than you make.
Therefore it is vital to find ways to build stronger bones, especially in older age. If you do not, you are at greater risk of osteoporosis. This is when your bones become weak and you can more easily suffer fractures. Whatever age you are – young, old or somewhere in between – you can do something now to build better, stronger bones for life. Here are our tips:
Get More Calcium… the Right Way
Calcium is highly important for building stronger bones. But it is not enough to simply get more and more calcium, if the conditions are not right. The best conditions are where you get lots of calcium but you also get lots of vitamin D. You also find calcium in spinach and other greens, and seeds may also contain calcium. You can increase your vitamin D consumption by eating eggs, tuna and orange juice. Or you can get a supplement. In addition, your body makes vitamin D when it is exposed to sunlight, so put yourself in the sun for 10 to 15 minutes every day to boost your levels.
Increase Levels of Vitamin K
Experts are not completely sure why vitamin K works to help bones, but studies do show that it is helpful. It may be that vitamin K helps to slow the breakdown of bone, or it could be that it helps increase bone mineral density. Vitamin K and vitamin D appear to work well together to help build stronger bones. If you want more vitamin K, opt for kale, Swiss chard, spinach, and broccoli.
Add More Potassium
Potassium, which is great for helping the correct functioning of your nerves and muscles, is also useful for getting rid of acids that can cause calcium to leach from the body. Get more potassium naturally by eating sweet potatoes, yogurt, bananas, and white potatoes with skin.
Get More Exercise
One of the most important ways you can build stronger bone for both now and in the future is by getting enough exercise. You are more at risk of osteoporosis if you do no exercise. Experts are not entirely certain which type of exercise is best, so you can combine weight bearing exercise with resistance training and get the best benefits, as well as benefits for your overall health.
Eat Some Tofu
Tofu is a good source of calcium and it is also a nutritious food in other ways, containing protein and iron, and other minerals that are helpful for bone health like manganese and phosphorus.
Understand Your Genetic History
If you have a parent or a sibling who suffers from, or suffered from, osteoporosis you are more likely to develop the condition. If you know this, you can make sure you take even more strident steps to prevent bone loss from taking over.
Consume Healthy Tahini
Tahini is high in calcium, which makes it great as a natural bone-building food. It also contains plenty of other nutrients that make it perfect for overall health, including iron and B vitamins. Tahini is made from sesame seeds.
Cut Your Caffeine Consumption
If you drink too much caffeine it affects the way your body absorbs calcium. You don’t have to give up calcium completely but you should limit your intake and make sure you also keep up your calcium intake.
Cut Down On Alcohol
You don’t need to give up alcohol entirely but you do need to limit your consumption when you are aiming to protect your bones. Don’t go over one or two glasses a day. In fact, a small amount of alcohol may even help build bones so you don’t need to be teetotal.
Fill Up on Sardines
This oily fish may not be top of your list of foods to build stronger bones but it turns out that sardines are great for just this purpose. They contain omega 3 fatty acids, which can help prevent bone loss and the onset of osteoporosis. They also contain vitamin D, making them perfect when combined with calcium rich foods for better bone health. And eating the soft bones gives you calcium, making these fish perfect for your health.