Strong bones are essential for overall health and mobility and for preventing osteoporosis. The food you eat, including vegetables and protein, and physical exercise like strength training are crucial in supporting bones health and density.
During childhood, adolescence, and early adulthood, minerals are incorporated into your bones to help strengthen them. By the age of 30, bone mass typically reaches its peak.
If sufficient bone mass isn’t developed by this time or bone mass occurs later in life, the risk of fragile and breakable bones increases. While aging naturally affects bone density, there are many simple and natural ways to keep your bones strong and healthy. This article discovers ten healthy and natural ways to boost bone health.
1. Get Enough Calcium
Calcium is an essential mineral for bone health and forms the primary structure of the bone tissue. Old bone cells continuously break down and regenerate in this process; calcium is needed daily for maintaining bone strength. Getting enough calcium through your diet or supplement, if required, is essential.
The recommended daily intake is 1000mg for most adults,1330 mg for teens, and 1200 mg for older women. However, calcium absorption differs, and it is advised not to consume more than 500 mg at once as it will reduce your working efficiency.
Calcium is the building block for strong bones, so for better absorption, include calcium-rich foods like dairy products and leafy green vegetables in your diet and increase your daily calcium intake.
2- Increase Vitamin D And K Intake For Bones Health
Importance of vitamins D & K: Both vitamins are essential for maintaining healthy bones, supporting calcium absorption and bone formation.
Vitamin D
- Helps the body in calcium absorption, which is crucial for maintaining bone density.
- A blood level of at least 30 ng/ml is recommended to prevent osteopenia, osteoporosis, and other bone disease.
- Low vitamin D levels are linked to decreased bone density and increased risk of bone loss.
Deficiency is widespread, affecting about one million people worldwide. - Sunlight, fatty fish, liver, and cheese are rich sources of Vitamin D.
- People may need up to 200 IU of vitamin D supplements daily for optimal levels.
Vitamin K
- It supports bone formation by modifying osteocalcin, allowing it to bind to minerals and prevent bone calcium loss.
- Two common forms- MK-4 (found in liver, eggs, and meat) and MK-7(found in fermented foods like cheese, sauerkraut, and natto).
- Studies have shown that MK-7 supplements raise vitamin K2 more efficiently than MK-4.
- Studies have indicated vitamin K2 supplementation enhances bone density in children and postmenopausal women.
- A study in women aged 50-65 found that supplementation maintained bone density, while the placebo group experienced bone loss.
Vitamin D & K work synergistically; Vitamin D aids calcium absorption, while Vitamin K directs calcium to bones, preventing calcium buildup in arteries. Ensuring adequate intake of healthy vitamins supports long-term bone health.Increase your intake of food high in vitamin D and K in your daily meals for healthy bones.
3- Weight-Bearing And High-Impact Exercise.
Engaging in specific types of exercise helps build and maintain strong bones.
- It is one of the best activities for bone health, stimulating new bone formation.
- Studies in children, including those with type 1 diabetes, show that weight-bearing exercise boosts bone growth during peak development.
- In older adults, weight-bearing exercises help prevent bone loss.
Studies have shown that weight-bearing exercise:
- Increase bone mineral density, strength, and size in older people.
- Reduce inflammation and bone turnover markers.
- Weight-bearing exercises include walking, jogging, and climbing stairs.
- However, one study found minimal improvement in bone density in older men performing high levels of weight-bearing exercise over one year because, in older age, bone density decreases.
Strength training and resistance exercise
- Helps increase muscle mass and may also protect against bone loss.
- Beneficial for younger and older women, including those with osteoporosis, osteopenia, or breast cancer.
Both resistance training and weight-bearing exercise improve bone health and bone density in men with low bone mass.
Weight-bearing exercises should be done for at least 30 minutes daily. In contrast, resistance or muscle-strengthening exercises should be performed 2-3 times a week with at least a day of rest to let the muscles recover and grow, supporting bone health.
Staying physically active improves bone health. Daily activities and sports enhance bone mass as both involve a combination of resistance and weight-bearing exercises, contributing to stronger bones.
4- Increase Intake Of Magnesium And Zinc-Rich Food
Other than calcium, other minerals, such as magnesium and zinc, are essential for maintaining healthy bones.
| Mineral | Role In Bone Health | Sources | Key Insight |
| Magnesium | Converts vitamin D into its active form for better calcium absorption. Supports bone density and reduces the risk of osteoporosis. | Nuts, seeds, whole grains, leafy greens, legumes.magnesium supplements. | Women consuming 400 mg daily had 2-3% higher bone density. |
| Zinc | Contributes to bone mineralization. Stimulates bone-building cells and prevents excessive bone breakdown. Supports bone growth and maintenance. | Beef, shrimp, spinach, flaxseeds, oysters, pumpkin seeds | Zinc supplements benefit children’s bone growth and help maintain bone density in older adults. |
5- Add A Lot Of Vegetables To Your Meal
Vegetables are rich sources of vitamins and essential nutrients supports bone health, formation, strength, and density. These are rich sources of healthy vitamins like vitamin C, stimulating the production of bone-forming cells, and have antioxidant properties that help protect bone cells from damage.
Daily consumption of vegetables is linked to increased bone mineral density (BMD), a key measure of bone health and strength. Low BMD conditions can result in osteopenia and osteoporosis, increasing the risk of fracture. The intake of green and yellow vegetables during childhood enhances bone mineralization; in adults, it helps maintain bone mass.
Vegetables are very beneficial for all age groups. Studies performed on women have shown that women over 50 who have frequently consumed onions had a 20% lower risk of osteoporosis compared to those who rarely ate them. Consuming other vegetables like broccoli, cabbage, parsley, and other antioxidant-rich vegetables can help reduce the bone turnover process, which accelerates bone loss with aging.
Leafy greens like kale, spinach, and broccoli provide essential minerals such as calcium and magnesium and health vitamins like vitamin K, which are crucial for maintaining bone health and density and preventing osteoporosis. Cruciferous and root vegetables also support overall mineral balance, while antioxidants help reduce inflammation that may contribute to bone loss.
Including various colorful vegetables in your daily meals is a simple and effective way to promote stronger and healthier bones and maintain bone health throughout life.
6- Avoid Excessive Alcohol And Caffeine
Excessive alcohol and caffeine consumption can affect bone health, making bones weak. Alcohol affects calcium absorption by reducing it and disrupts bone-forming cells, increasing the risk of osteoporosis. Disrupting your body’s hormonal levels can lead to nutritional deficiencies and weakening bones. Similarly, a daily high caffeine intake can lead to calcium loss by frequent urination, lowering bone density.
While moderate intake of both alcohol and caffeine has minimal effects, excessive consumption can negatively impact bone health and weaken bones in the long term.
7 – Achieve And Maintain A Healthy Weight
Maintaining a stable and healthy weight is essential for bone health. Being underweight or malnourished makes one weak and can increase the risk of osteopenia and osteoporosis, especially in women who are going through the postmenopausal stage, because after menopause, estrogen levels significantly decline, increasing the risk of bone density loss and fracture. Low body weight is a significant issue for this age group.
Where on the other hand, high weight or obesity negatively impacts bone quality, increasing the risk of fracture due to the stress of excess weight. While weight loss can lead to some bone loss, continuously gaining and losing in a repeat cycle harms bones. According to the studies, bone loss during weight loss is not fully regained, leading to a gradual decline in bone density over time.
Maintaining a stable, healthy weight through a balanced diet rich in calcium, protein, and vitamins and regular physical exercise to protect bone health is best. Avoid extreme weight fluctuation to ensure adequate nutrition, which can help preserve bone strength.
8- Collagen Supplements
Collagen is the main structural protein in bones, providing flexibility and strength to them. Essential amino acids such as glycine, proline, and lysine are present in them, which help build bones, muscle, ligaments, and other connective tissues and maintain bone health. With aging, collagen starts declining naturally, leading to bone loss and reduced density.
While research on collagen supplements and bone health is still emerging, some studies have shown that collagen helps protect and strengthen bones.
Collagen hydrolysate, known as gelatin, is derived from animal bones and has been used to relieve joint pain for a long time. Some research has shown that collagen peptides are vital in improving bone mass, reducing bone breakdown, and preventing osteoporosis, especially in children and postmenopausal women.
A 24-week study has shown that if collagen and calcination are correctly taken, menopausal women suffering from osteoporosis have seen remarkable bone health changes, reducing collagen breakdown markers. Additionally, to enhance bone formation and strength, it is recommended to take calcium, vitamin D, and magnesium with collagen to work effectively.
Hydrolyzed collagen supplements are found in bovine or marine origins and are easily absorbed by the body. Regular collagen supplementation can help slow down bone loss with age, improve joint health, and promote overall skeletal integrity, making collagen a valuable addition to a bone health-strengthening routine.
9- Omega-3 Fatty Acids
Omega-3 is known for its anti-inflammatory properties. With ageing, they help protect bone health and prevent bone loss as mass starts deteriorating with increasing age. However, maintaining a balanced ratio of omega-6 to omega-3 fatty acids is necessary. According to the studies, individuals with higher omega-6 to omega-3 ratios have lower bone density, while individuals with a balanced ratio have stronger bones than others.
Omega-3 fatty acids play an essential role in maintaining healthy bones by balancing bone remodeling and regulating the activity of osteoclasts to prevent excessive bone breakdown. They also help reduce chronic inflammation by lowering inflammatory markers that can weaken bone structure.Omega-3 also promotes bone preservation by decreasing bone resorption, minimizing tissue breakdown, and lowering the risk of osteoporosis.
While most studies and researchers have highlighted the benefits of long-chain omega-3s found in fatty fish like salmon, mackerel, and sardines, plant-based sources like flaxseeds, chia seeds, and walnuts are also high sources of omega-3.
10 – Stay Hydrated
Water plays a vital role in maintaining strong and healthy bones. It helps transport nutrients like calcium, magnesium, and vitamins to bone cells, supporting bone mineralization and strength. Keeping yourself hydrated will help your body to keep cartilage and joints lubricated, reducing the risk of joint pain and stiffness.
Chronic dehydration can negatively affect bone health by disrupting the mineral balance and increasing the risk of bone loss. It can raise acidity levels in the body, triggering calcium leaching from bones and weakening their structure over time.
Daily drinking water supports bone density, joint flexibility, and overall skeletal health. To maintain optimal hydration, drink at least 8 glasses(2 liters) of water daily and increase intake if you engage in physical activity or live in a hot climate. Proper hydration and a nutrient-rich diet contribute to lifelong bone health.
Final Thoughts
Taking care of your bones is much simpler than you think. Making small and consistent changes in your daily routine can naturally enhance your bone health and overall well-being. Engaging in more physical activities, including weight-bearing exercises in your routine, having a proper nutrient-rich diet, and managing a healthy weight helps strengthen bones and reduce the risk of fracture and osteoporosis. So why start today and build a foundation for a healthier future?
Frequently Asked Questions
1- Can I take vitamins for weight loss?
Vitamins alone won’t help you lose weight but can support metabolism, enhance energy levels, and contribute to bone health. Nutrients like vitamin D, B-complex, and magnesium can help with weight management and maintain strong bones, but only if combined with a proper diet and exercise. Consult a healthcare professional before starting any supplement regimen to ensure overall well-being and bone health support.
2 – What are bone health supplements?
Bone health supplements are dietary supplements crafted to enhance bone health by providing essential nutrients like calcium, vitamin D, magnesium, and vitamin K.
3- Are osteoporosis and osteopenia are same?
Osteoporosis and osteopenia are related but not the same. Osteopenia is a mild loss of bone density, while osteoporosis is a more severe condition that increases fracture risk and affects bone health. Osteopenia can progress to osteoporosis if not managed properly, making it essential to prioritize bone health through proper nutrition, exercise, and lifestyle choices.
4- How much vitamin and calcium do I need for managing healthy bones?
Adults typically need 1,000-1,200mg of calcium and 600-800 IU of vitamin D for healthy bones daily. Older adults, postmenopausal women, and individuals at risk of bone loss may need higher amounts. A balanced diet with dairy, leafy greens, and fortified food helps meet these needs.
5- Can bone health be restored?
Bone health can be restored by managing a healthy diet and proper exercise. The appropriate combination of weight-bearing exercise and essential nutrients and minerals can help restore bone mass and help prevent fractures and other bone-related issues.
