Bones are an integral part of the human skeleton, and bone health is crucial for our development. As you age, minerals get infused in the bones during childhood, adolescence, and early adulthood, and you reach peak bone mass after 30.
During this period, if you don’t take enough nutrients and minerals through food, you have a higher chance of developing weak bones that are easily breakable and brittle.
According to a top orthopedic specialist, maintaining bone density and reducing bone loss rate in adulthood is crucial for every individual, as our bones start losing density with age.
It is never too late or too early to start thinking about your bones’ health. Fortunately, we have many dietary and lifestyle choices that can aid in developing strong bones and bone density maintenance with age.
Natural Ways to Improve Bone Health and Build Strong Bones!
From eating nutrient-rich greens to strengthening your skeletal with activities that increase bone density, here are some of the most authentic natural ways to help you improve bone health and build strong bones:
1. Add Magnesium- Rich Foods to Your Breakfast!
We all think that only Calcium and vitamin D serve the bones well, but Magnesium is a life-saver for the bones.
Magnesium-rich foods such as nuts, cashews, almonds, walnuts, and seeds like chia, flaxseed, pumpkin, and soya can benefit the bones immensely. Moreover, these foods strengthen your bones and increase bone density, preventing them from breaking easily.
However, before eating these nuts and seeds, experts advise soaking them the night before and then eat the early morning on an empty stomach.
Before taking chia seeds, don’t forget to drink a glass of lukewarm water or warm lemon water to enhance its effect. You can soak chia seeds in water for 10 minutes before consumption.
How does it help? Lemon and chia seeds contain vitamin C and magnesium, two nutrients that support strong bones.
2. Add More Greens to Your Diet
Regarding eating habits, you need to keep a strong check and balance. There’s a saying about adding green vegetables to your diet: Model your meals after cows and elephants.
Why? Both these mammals are herbivores in addition to being huge, boney animals. They eat lush wild greens, such as leaves, grass, and plants.
You can adopt their good eating practices by including more greens in your diet, such as spinach and kale.
Leafy green vegetables are rich in calcium, a mineral that helps to maintain bone health. These green vegetables also contain potassium, which strengthens bones, and vitamin K, equally essential to maintain bone density.
Potassium slows down Calcium loss, while vitamin K safeguards mineral density.
If you are one of the people who find green vegetables notoriously unappealing, try some tried-and-tested techniques to make green vegetables bearable or even delectable.
Make your morning smoothie greener by adding spinach or pureed broccoli and combining it with cheese dip. Additionally, you can make kale chips or add vegetables to brownies and other baked items.
3. Cut Down on Endless Coffee Mugs Throughout the Day
Your morning caffeine shot may boost your personality, but it doesn’t do much good for your bones. Healthcare experts generally recommend consuming coffee in moderation. However, you should avoid downing multiple espressos every day.
Caffeine causes a 6-milligram loss of calcium for every 100 milligrams consumed, depleting your bones of this vital mineral.
To keep your bones healthy, keep the daily coffee intake to no more than 300 milligrams, which means taking only a normal-sized cup of coffee instead of big mugs.
4. Soak in the Sun to Get Plenty of Vitamin D
Don’t limit yourself to relaxing in your room and watching TV on a bright sunny day. Go outside to catch a few sunrays while the sun is still shining.
Sunlight gives your body the essential vitamin D it needs to develop or maintain strong, healthy bones. It also improves cognitive function and may even lower your risk of dementia.
If spending time in the sun isn’t an option when the summers are too hot, you can turn to vitamin D tablets. However, before taking any vitamin D supplement, you should consult a doctor or nutritionist, as these supplements can interact with other medications.
5. Stay Active – Run Around a Little Every Day!
Staying active through running and exercises improves your ability to burn fat, develop muscles, and strengthen your bones.
Weightlifting and strength training exercises increase the size and density of the bones. Large and inflamed muscles frequently cause pain when pressed against the bones. These exercises assist in reducing inflammation, which lessens bone discomfort.
Aim to exercise for 150 minutes or more each week to keep your bones healthy. Here are some suggestions to help you get started on your exercise journey:
- Try weight-bearing exercises such as tennis, golf, low-impact aerobics, walking, running, and hiking
- Try adding push-ups to your exercise regimen to build muscles and maintain the bone strength
- Yoga and stretching exercises help with better balance and coordination, reducing your chance of falling and breaking bones
Therefore, every top orthopedic specialist advises taking care of your bones’ health by following these natural ways that are easy to incorporate into your daily routine. Limit your intake of coffee, alcohol, and sodium, and ensure you are getting enough calcium and vitamin D, and be well on your way to having strong bones.
