10 Natural Ways To Make Bones Stronger

Bones are the foundation of the body, so it’s essential to maintain their strength and health. Bones are continuously being broken down and rebuilt in small amounts. Prior to reaching peak bone mass around the age of 30, the body creates new bone tissue more rapidly.

However, after 30, the balance of bone formation gradually shifts, leading to more bone loss, which can result in osteoporosis. As a result, bones become weaker and more brittle.

Though osteoporosis and brittle bones are more commonly seen in older adults, they can also affect young adults. Fortunately, several lifestyle habits can naturally help strengthen bones.

# Lifting Weights

For post-menopausal women, engage in low-impact exercises two to three times a week. Try activities such as weight machines, dumbbell exercises, aerobics, walking, or light jogging.

# Dancing

Dancing is a fun and effective way to enhance bone density. It applies weight to the muscles and bones, naturally strengthening them. Put on your favorite music and dance your way to stronger bones.

# Vitamin D Supplement

Vitamin D plays a crucial role in maintaining bone density by aiding calcium absorption. If you're not able to consume vitamin D-rich foods, consider taking a supplement.

# Avoid Carbonated Drinks

Excessive soda consumption can negatively impact bone health. Research shows that it can increase the risk of hip fractures by 14% in women, likely due to the caffeine, phosphorus, or sugar in sodas that interfere with calcium levels.

# Incorporate More Fish in Your Diet

Include vitamin D-rich fish like salmon, canned sardines, and canned tuna in your meals. These fish are great sources of vitamin D, which is essential for bone health. Aim to include these fish in your diet regularly.

# Running

Running is an excellent high-intensity workout. Running for just one to two minutes a day can boost bone health, as high-impact activities stimulate bone cells, promoting better bone density.

# Jumping

Studies have shown that women who jumped 10 to 20 times twice a day for four months experienced improved hip bone density. Jumping creates micro-stresses on the bones, which helps them rebuild and strengthen.

# Eat Well-Balanced Meals

A diet rich in fruits, vegetables, whole grains, nuts, dairy, and seafood provides the vitamins and minerals that support bone health. Nutrients like vitamin K, B6, B12, magnesium, and phosphorus are essential for maintaining bone density.

# Limit Animal Protein

Excessive animal protein can strain the kidneys, leading to calcium loss. This lower calcium level can contribute to bone loss. Instead, focus on plant-based protein sources for better bone health.

# Cook with Herbs

Adding herbs and spices like oregano, smoked paprika, and garlic powder to your meals can enhance your bone strength. Certain herbs contain compounds that naturally support bone health.