Strong Bones In 8 Easy Natural Ways

Have you ever wondered if you need to strengthen your bones? Do you think there is a good time in life to do this? Today we want to tell you a little more about this topic and show you how to get strong bones.

The human body contains 206 bones. They vary in length, width and function and together they make up your skeletal system. Your bones are connected by joints so they can move. The cartilage keeps the bones separate. This prevents them from rubbing against each other and thus wearing out.

In general, the main functions of your skeletal system include:

• Support your full body weight
• Make sure you can move

• Protect your vital organs that lie behind or under the bone

Given the importance of your skeletal system, it is imperative that you take care of it. Follow the right advice to keep your bones strong and healthy.

Fortunately, there are some completely natural options that can help you achieve this goal:

1. Eat vegetables for strong bones

In general, vegetables are a great way to get your bones strong and stay in good health.

Vitamin C stimulates the production of cells that form bone. The antioxidant effects of this vitamin can help and even repair the damage your skeleton already has.

Eating vegetables will increase bone density. This is exactly the amount of calcium and other minerals present in your bones. The greater the bone density, the less likely you are to suffer from problems such as osteopenia and osteoporosis.

2. Eat Protein

If you don’t eat enough protein, the percentage of calcium that is absorbed by your bones starts to drop. Just remember to always be careful and eat protein in moderation, because taking in too much can make your bone-strengthening efforts more difficult.

It is estimated that about one hundred grams of protein per day is good for:

• Maintain bone mass during menopause.
• Reducing the risk of fractures as you get older.

3. Eat foods that contain a lot of calcium

Eat these foods daily; that’s the key to strengthening your bones. That’s because calcium is one of the primary minerals that build your bone structure.

• The most effective way to absorb calcium is to eat different foods that contain calcium throughout the day.
• You can also choose to take calcium supplements, but they are not always absorbed as well as food.

If you only take in a small amount of calcium in the amount you need each day, that may not be enough to prevent you from building a deficiency. This can cause problems in the long run.

4. Make sure you get enough vitamin D

This vitamin helps your body absorb calcium and restore it to your bones. You get vitamin D from fish, liver and cheese or from exposure to sunlight. Many people are still deficient in this vitamin and need to take supplements to maintain optimal levels.

A good way to get your strong bones is to take a thirty minute walk in the park every day. Just make sure to apply sunscreen to avoid getting sunburnt.

5. Avoid very low calorie diets

These types of diets not only slow down your metabolism, but also reduce muscle mass and increase hunger and food cravings. In addition, they affect your bone structure in a negative way, because you lose bone density.

When trying to lose weight, it is important that you eat a varied and balanced diet so that you strengthen your bones at the same time. That means you should eat a good dose of vegetables with protein and a small portion of healthy fats.

6. Collagen

Although there is not enough scientific evidence to support all the benefits of collagen, we do know that this element works. This supplement will help to strengthen your bones as it is one of the main components of protein in the body.

People with arthritis already know that taking gelatin, or collagen, helps reduce the pain associated with this disease.

7. Eat foods rich in magnesium and zinc

In addition to calcium, your bones also contain magnesium and zinc. In conjunction with vitamin D, magnesium also promotes the absorption of calcium. Zinc stimulates the formation of bone marrow cells and prevents excessive loss of bone density.

To include this mineral, you need to add the following foods to your diet:

• Spinach
• Shrimps
• prawns
• Flaxseed or pumpkin seeds
• Red meat

8. Weight Training

Weight training is very effective in promoting bone density and reducing the causes of inflammation and pain.

This type of exercise is not only good for increasing muscle mass; it also helps to make the bones stronger. For that reason, it improves bone strength and mass in teens and young adolescents who use weights for exercise.

As you can see, it is not that difficult to maintain your healthy and strong bones. You just need to add certain foods to your diet and do lots of exercise to increase bone density.  With all these small changes, you will reduce your risk of developing osteoporosis and bone fractures later in life.