5 Natural Ways to Boost Your Health and Bone Strength The foods you eat, whether they’re vegetables, fruits or proteins, as well as regular exercise such as strength training, all play an important role in building and maintaining healthy, strong bones. Having strong bones is essential for our overall health, and here are 10 natural ways to boost bone strength and health.
5 Natural Ways to Boost Your Health and Bone Strength
1. Eat lots of vegetables
Vegetables are good for your bones. They are one of the best sources of vitamin C, which stimulates the production of bone-building cells. Some studies also suggest that the antioxidant properties of vitamin C may help protect bone cells from damage. Vegetables also appear to increase bone density, also known as bone mineral density. Bone density is a measure of the amount of calcium and other minerals found in your bones. Both osteoporosis (low bone mass) and osteoporosis (brittle bones) are conditions of low bone density. Consuming high amounts of green and yellow vegetables has been linked to increased bone mineralization during childhood and maintenance of bone mass in young adults.
2. Strengthen your bones with strength training and weight lifting
Exercise is key to maintaining healthy bones, especially strength training and weight lifting, which are activities that effectively promote new bone formation.
3. Eat enough protein
Protein is an important component of bones, with approximately 50% of bone mass being made up of protein. Eating enough protein plays an important role in maintaining bone health.
Too much protein is not harmful to bones.
Despite concerns that eating too much protein can cause your bones to lose calcium, several studies have found that this is not true as long as you eat a balanced diet of protein with plant foods and enough calcium.
4. Eat foods high in calcium throughout the day
Calcium is the most important mineral for bone health and is the primary mineral found in bone. Because old bone is constantly broken down and replaced with new bone, it is important to consume calcium daily to maintain bone structure and strength.
5. Get enough vitamin D and vitamin K
Vitamins D and K are essential nutrients for building strong bones.
Vitamin D
- Helps with calcium absorption: Vitamin D plays a key role in helping the body absorb calcium from food.
- Prevent osteoporosis: Maintaining blood vitamin D levels above 30 ng/ml (75 nmol/l) reduces the risk of osteoporosis and other bone diseases.
- Increase bone density: People with low vitamin D levels tend to have lower bone density and are at higher risk of bone loss than people with adequate vitamin D levels.
- Food sources and supplements: Food sources of vitamin D include fatty fish, liver, and cheese. However, many people may need to take up to 2,000 IU of vitamin D supplements per day to maintain proper vitamin D levels.