Natural Ways to Build Strong Bones

Posted on March 1st, 2021 by Orthopaedic Specialty Group

There’s no question: building strong and healthy bones is important! Every individual spends the first 30 years of their life growing and forming their bones, but after this age, you have reached your peak bone mass, and it’s more important to consider your bone health in your day-to-day life. If you don’t gain enough bone mass during your early adulthood or endure bone loss later in life, you have an increased risk of fragile bones that break easily.  

Here are six natural ways to build happy, healthy, and strong bones: 

Eat Plenty of Veggies

Your diet is the best way to manage your health, which reigns true for your bones. Vegetables, especially, are one of the most critical parts of a bone-healthy diet, as they are a great source of vitamin C which helps protect bones from damage. As well, eating a diverse range of green and yellow vegetables helps increase bone density.

Don’t Skimp on Strength Training

Strength training doesn’t just build strong muscles, but bones too! Staying physically active and incorporating weight-bearing exercises into this routine is an essential aspect of maintaining healthy bones. Strength training protects against bone loss, promotes bone formation, and helps keep a healthy weight.

Consume Enough Protein

Did you know about 50 percent of your bones are made up of protein? Consuming a low-protein diet can leave you vulnerable to bone loss, while a high-protein diet can help maintain bone health as you age and if you lose weight. 

Get Your Vitamins and Nutrients in

As well as protein, you’ll want to be sure your diet consists of other foods that are high in the necessary nutrients and vitamins that contribute to healthy bones. Vitamin D and Vitamin K help protect against bone illnesses and help you absorb essential nutrients. Calcium is the most crucial mineral needed for bone health because it maintains bone strength. Magnesium and zinc as well are necessary minerals to keep your bones healthy. Be sure your diet consists of foods rich in these various vitamins and minerals when you’re planning your meals.

Maintain a Healthy Weight

In addition to eating a diet of nutritious foods with vitamins and nutrients and strength training, it’s important to maintain a stable weight. Being overweight or underweight leaves you at risk of various bone conditions such as osteoporosis or osteopenia. Maintaining a healthy weight for your age and body type is an integral part of bone health.

Consider Collagen Supplements

Studies suggest that collagen supplements may be an effective way to maintain good bone health. Collagen is the main protein in bones, and taking extra supplements can help build strong bones, muscles, ligaments, and other tissues.  

Orthopaedist in Fairfield County

It’s crucial to seek expert medical treatment if you are dealing with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty group a call at (203) 337-2600 and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.