Building and maintaining strong bones is extremely important and it doesn’t have to seem like a trick. Our bones provide structural support, protect our organs, and store essential nutrients. However, as a person gets older, the bones can become weaker, or worse end up developing osteoporosis, a bone disease in which the bones become weak, and brittle. Fortunately, with the right diet and exercise, you can build strong bones. A proper nutrition and regular exercise can help promote healthy bones, and reduce the risk of osteoporosis.
Key takeaway
Healthy bones are the foundation of an active live, no matter your age. When a person reaches a certain age, they can become susceptible to bone loss. Which is why the right nutrition and exercise is crucial in order to maintain healthy bones, as we age. Eating enough protein, high calcium foods, and lots of green vegetables can help build strong bones.
So how can you build and maintain strong bones?
Nutrition for healthy and strong bones
Firstly, you need to build a good meal plan, because your food plays a crucial role in maintaining healthy bones. A well-balanced diet rich in essential nutrients can aid in building strong bones. Here are some key nutrients to add to your meals:
1 . Calcium: As you probably already know, calcium is essential for building and maintaining strong bones. Some foods high in calcium to include in your diet are:
- Dairy products (cheese, milk,yogurt)
- Leafy greens like broccoli, kale, spinach
- Fortified plant-based milk
- Calcium-set tofu
2 . Vitamin D: Foods rich in vitamin D helps the body absorb calcium. Therefore, include vitamin D-rich foods in your diet, such as:
- Canned fish- sardines, mackerel, and salmon
- Mushrooms
- Fortified dairy products
- Get your daily dose of sunlight exposure
3 . Magnesium: It’s a nutrient that helps regulate calcium metabolism and bone mineralization. Start eating magnesium-rich foods like:
- Dark leafy greens (spinach, collard greens, kale)
- Nuts and seeds like almonds, cashews, and pumpkin seeds.
- Beans and legumes
- Whole grains (brown rice, quinoa, and whole wheat bread)
Exercise and fitness to maintain healthy bones
Engaging in regular exercise is very helpful in maintaining strong bones. Here are some exercises you can do to help build healthy bones:
1 . Weight-bearing exercises
Performing weight-bearing exercises like walking, running, and jumping, can help strengthen your bones by stimulating bone growth and density.
2 . Resistance exercises
Resistance training such as weightlifting or body weight training, can help build muscle mass and strengthen your bones.
3 . Balance exercises
You can start doing balance and flexibility exercises like tai chi, or yoga, to help improve your flexibility and balance. Which helps reduce the risk of falls, and fractures.
4 . High-Impact exercises
Perform high-impact exercises like jump rope, burpees, jumping jacks, or hopping, can help build strong and healthy bones.
Check out cardio exercises you can do asides running
Life style habits to practice if you want to build and maintain healthy bones
- Avoid heavy drinking
- Don’t smoke
- Cut back on refined sugar
- Maintain a stable, healthy weight
- Consume enough protein
- Get plenty of vitamin D and vitamin K
- Eat foods that boost collagen production
- Get enough sleep
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