Know the Amazing Ways How to Make Your Bones Strong

Divya Tripathi

, Health A2Z

Weakened bones, lack of strength ahh, what is the way to cope up with these things. It’s never too early or too late to be thinking about your bones! Building your bones healthy is extremely important. In this blog, we are going to explore the best ways to know how to make your bones strong. Continue reading to know more in detail.


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How to Make Your Bones Strong:


There are some ways to make your bones strong include:


1. Eat lots of vegetables


Vegetables are great for healthy bones. Consuming a diet high in green vegetables can create healthy bones during childhood. It also helps to protect bone mass in young adults and older women. Vegetables are also responsible to increase bone mineral density.


2. Have Protein


Protein is the very common answer to for the question of how to make your bone strong! Low protein can be a reason for bone loss, However, high protein consumption can help protect bone health during aging. Getting enough protein is important for healthy bones. In fact, about 50% of bone in a human body is made of protein.


3. Eat high calcium foods


Calcium one of the food includes in your diet if you are searching for how to make your bone strong. Calcium is the main mineral that is found in bones and must be consumed every day to protect your bone health. Get the calcium intake throughout the day will optimize absorption.


4. Limit Your Caffeine Intake


Having too much caffeine can reduce the amount of calcium you absorb. Do not consume more than 400mg of caffeine per day for adults. Important: For pregnant and breastfeeding women should have not more than 300 mg of caffeine per day if she takes then it can harm her as well as their baby.


5. Take Vitamin D and Vitamin K


Well, all vitamins are anyhow good for the overall health but Vitamin D and Vitamin K are extremely important for building strong bones. It plays many roles in bone health, like- helping the body to absorb calcium. It also helps in Achieving a blood level of at least 30 ng/ml is suggested for protecting against osteopenia, osteoporosis, and other bone diseases. Getting enough amounts of vitamins D and K2 from food or supplements help to protect bone health.


6. Avoid Very Low-Calorie Diets


If you are following any type of diet then remember that diets providing too few calories. It can reduce your bone density, even when combined with resistance exercise. So, go for a balanced diet with at least 1,200 calories per day, it may help you to preserve bone health.


7. Maintain a good healthy weight


Being too thin or too heavy can also impact your bone health negatively. Try to maintaining a constant weight, losing and regaining weight, again and again, can help bone density negatively. Always keep in mind to maintain a healthy & good weight, it will also help to reduce the risk of any other health problems.


8. Stay active to keep bones strong


Focus on your aim, do at least 20-20 minutes of workout daily, it helps to make your bones strong and it also maintains a sustaining to keep your bones strong. Exercises like- running, skipping, jumping, walking, hiking, dancing, aerobics playing tennis and golf.


You can also consider yoga for stretching it definitely help to improve balance and coordination, which will lower the risk of falling and breaking bones.


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9. Don’t smoke


If you are a smoker then you may have faster bone loss and a higher risk of bone fractures than non-smokers. So it is very important to reduce or stop smoking unless it will harm your health as well as your bones.

10. Do Strength Training and Weight-Bearing Exercises


Doing weight-bearing and resistance training exercises can help to increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.


Foods That Make Your Bones Strong:


There are some foods which make your bones strong such as:


  • Yogurt
  • Milk
  • Cheese
  • Eggs
  • Salmon
  • Spinach
  • Cereal
  • Collard greens
  • Orange juice
  • Makhana

Here we have discussed the ways to know how to make your bones strong. We can try these simple ways to improve your bone density. But, if you are dealing with the bone-related problem then you should not ignore it consult to your doctor as soon as possible.


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