6 Natural Ways to Build Strong and Healthy Bones

Strong and healthy bones are the building-blocks to a healthy life. But often times, adults don’t realize they are deficient in nutrients and minerals associated in bone growth and strength.  Luckily, there are a multitude of natural ways to boost bone growth in the body, and enhance your overall physical health in the process. 

Below are a couple of tips focused on the natural production of bone density to lessen the risk of osteoporosis and other bone diseases. 

1. Eat lots of vegetables

Vegetables are one of the best sources for vitamin C, which is essential in stimulating the production of bone-forming cells. A high green and yellow vegetable intake has been shown to increase bone density, which is the measurement of the amount of calcium found in your bones. Dark, green leafy vegetables like collards, kale, and spinach are all high in calcium, and contain bone-building nutrients such as potassium, magnesium, and vitamin K. 

2. Soak up vitamin D from the sun

Vitamin D aids in your body’s absorption of calcium, increases bone density, and enhances muscle function. 15 minutes in the sun is all you really need to stimulate the absorption of vitamin D, but you can also get vitamin D from fatty fish, liver and cheese. Vitamin D deficiency is very common, so you can also supplement 2,000 IU to maintain healthy levels.

3. Consume enough protein

About 50% of bone is made up of protein, which is why it’s essential for adults to consume about 100 grams of protein per day. Neglecting protein from your diet can lead to loss in bone mass and density. Protein can come from poultry, beef, fish, supplements are more; fish provide omega-3 which is a fundamental agent for anti-inflammatory and protecting against bone density loss as you age.

4. Increase your physical strength and endurance

Physical activity is another way to promote healthy bone growth. Increasing your muscle mass and adding weight-bearing exercises to your routine stimulates your bones to adapt and strengthen while under stress. Cardio workouts get your heart pumping and blood flowing to assist the growth and strengthening of your bones.

5. Eat high-calcium foods

You need calcium more than any other mineral in your body. Not only does calcium strengthen your bones and teeth, but it also impacts your heart health, muscle function and nerve signaling. The well-known calcium-rich foods are milk, cheese and yogurt, but seafood, leafy greens, seeds, beans, and lentils also contain a high-volume of calcium.

6. Get more sleep

On average, adults need to get about 6-8 hours of sleep every night; individuals who get less than 6 hours of sleep are at a higher risk for osteoporosis. Your body needs time for rest and relaxation to regenerate and rebuild bones and other crucial functions of the body. Sleep allows your body to repair after the stress of a long day and helps your body feel revitalized for the next day.

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