10 Natural Ways to Build Healthy Bones

1. Eat Lots of Vegetables

Vegetables have been shown to help build strong bones in children and protect bone mass in young adults and older women.

Weight-bearing and resistance training exercises can help build bone and protect bone health in older adults, especially those with low bone density.

2. Strengthen and weight-bear

A low protein diet can cause bone loss, while a high protein diet can protect bone health as you age and lose weight.

3. Consume Enough Protein

Dietary calcium is required to maintain bone health. Calcium absorption is improved by consuming it in small doses.

4. Eat Calcium-Rich Foods All Day

Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

5. Get enough vitamin D and K

Without resistance exercise, low-calorie diets can reduce bone density. Maintain bone health by eating a balanced diet of at least 1200 calories daily.

6. Avoid Very Low-Calorie Diets

Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

7. Use a Collagen Supplement

Too little or too much bone health can be harmful. Eating less and exercising more can help maintain bone density.

8. Keep a Healthy Weight

Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.

9. Magnesium and Zinc-Rich Foods

It has been discovered that omega-3 fatty acids help build new bone and protect against bone loss in the elderly.

10. Eat Omega-3-Fat-Rich Foods

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