How Can We Improve Our Bone Strength In A Natural Way?

It’s extremely important to keep our bones healthy and strong.  Our bones are the support system for our body.  When the bones become brittle and weak they are prone to fracture.  A broken bone can be very painful and can  put you out of commission for a substantial period of time.

Your family history may be an indicator of your bone health.  If one of your parents or siblings had osteoporosis  you are likely to develop it.  Osteoporosis is  a bone thinning disease.  It makes you more susceptible to fractures.

It is never too late to pay attention to your bone strength.  If you were physically active as a child and young adult you provided a good foundation for bone strength.  Although most bone production happens before age 35 you can have good bone health in later years.

Contrary to what you may think, exercise is an important key toward developing and maintaining bone strength.  Your bones like to be challenged.  They respond well to intensity.  If you are able try lifting some weights.  In fact, lifting anything will work fine.  Just be sure you don’t attempt to lift anything too heavy, especially if you are older.

Other exercises which help strengthen the bones include walking, running, skiing, jumping, dancing, playing tennis, gardening or raking.  Walk up and down the stairs.  Exercises which focus on balance such as Pilates and Yoga are helpful.  Even stomping your feet can strengthen hip bones.

Eating enough animal protein will help improve the strength of your bones.  The animal protein will increase the absorption of calcium by your body.

You need to include an adequate amount of dairy in your daily diet.

Eat lots of fruits and vegetables and choose a variety of foods in different colors.

To help strengthen your bones you should get adequate sleep each night.  But, sleeping too much can be detrimental to bone health.  Aim for 6 to 8 hours restful sleep per night.

Your body needs calcium and vitamin D to promote healthy bones.

You can boost your calcium intake with yogurt, kefir, cottage cheese or other dairy foods.  You can get calcium from fish with bones like sardines or salmon.  You may want to take a calcium supplement if you do not feel your diet is providing an adequate amount of calcium.

For the body to absorb the calcium you might need to supplement with vitamin D.  Most of us do not get enough vitamin D from sun exposure.

To have strong bones you should limit caffeine to a moderate amount each day.  Limit the consumption of alcohol to 1 drink per day for women and 2 drinks per day for men.  If you are a smoker now is the time to quit.

A good diet of dairy, animal protein, fruits and vegetables combined with exercise and adequate sleep is a good foundation for strong bones.

As you age  your medical professional will have tests done to measure the health of your bones.