How To Build Stronger Bones

Develop a habit forming, proactive routine in your everyday life that will promote the building of strong bones, with a healthy diet and consistent physical activity. Although the bone mass peaks at age thirty, maintenance is required to avoid osteoporosis later on in life.

• Your diet is the key to optimum bone health. Nutritious foods such as milk, yogurt, cheese, eggs and most dairy products, naturally provides the calcium that is needed. In addition to the dairy foods, five or more servings of certain fruits and vegetables should provide the essential Vitamin D needed for the body to help absorb the calcium. Leafy green vegetables, broccoli, bananas and prunes are super bone strengthening foods. Meats and fish, especially sardines, are important, but consider a moderate daily intake of protein.  An excessive amount of protein could cause an acid condition to allow the calcium to be excreted from the body and weaken the bones. You should avoid soft drinks and caffeine in your diet, as these may also deplete the calcium intake.
• In addition, Vitamin D supplements may be added to the diet. This will ensure that the body will absorb the calcium which is included in a healthy balanced diet. Both the Vitamin D supplement, natural vitamins and calcium found in foods work together in maintaining and building stronger bones. Bone building prescription drugs may be prescribed by a doctor to prevent osteoporosis in adults.
• Smoking should be avoided. The effects of nicotine allows toxins and free radicals to damage the bone making cells which results in less bone mass and a poor blood supply of oxygen. This contributes to porous bones and easily broken ribs, limbs or hips. Bone density can be improved when smoking is discontinued.
• Physical activity is a vital ingredient in building strong bones. Parking a distance and walking, or climbing the stairs should become a habit. Jogging, biking and jumping on a trampoline could be activities enjoyed with friends.  Hobbies such as hiking or dancing provide entertainment as well as beneficial exercise. Routines of weight bearing exercise using weights two or three times a week are extremely beneficial to strengthening bones. Healthy habits using physical activities should be a total thirty minutes each day.