1. Weightlifting and strength training benefits of weight and strength training include:
- increased bone mineral density
- increased bone size
- reduced inflammation
- protection against bone loss
- increased muscle mass
2. Eating more vegetable
Vegetables are low in calories and provide vitamins, minerals, and fibre. One study showed that vitamin C may help protect bones from damage.
3. Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
4. Eat High-Calcium Foods Throughout the Day
The best way to absorb calcium is to consume small amounts throughout the day, rather than eating one high-calcium meal per day.
It is best to get calcium through the diet unless a doctor advises otherwise. Foods rich in calcium include:
- some leafy greens, such as kale
5. Get Plenty of Vitamin D and Vitamin K
Vitamin K-2 plays an essential role in bone health by reducing calcium loss and helping minerals bind to the bones.
Foods that contain vitamin K-2 include:
- natto, which is a soybean product
Vitamin D helps the body absorb calcium. People with vitamin D deficiencies have a higher risk of losing bone mass.
A person can absorb vitamin D through moderate sun exposure. Without sufficient vitamin D, a person has a higher risk of developing bone diseases, such as osteoporosis or osteopenia.
6. Avoid Very Low-Calorie Diets
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.
7. Consider Taking a Collagen Supplement
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues.
Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
Although most studies have looked at collagen’s effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well.
8. Include Foods High in Magnesium and Zinc
Like calcium, magnesium and zinc are minerals that provide important support for bone health and density.
Magnesium helps activate vitamin D so it can promote calcium absorption. Zinc exists in the bones, and it promotes bone growth and helps prevent the bones from breaking down.
Foods rich in magnesium and zinc include:
- whole grains
9. Maintain a Stable, Healthy Weight
A healthy weight is essential for bone density — people who are underweight have a higher risk of developing bone disease, while excess body weight puts additional stress on the bones.
People should avoid rapid weight loss and cycling between gaining and losing weight. As a person loses weight they can lose bone density, but the density is not restored when a person gains back the weight. This reduction in density can lead to weaker bones.
10. Consume Foods High in Omega-3 Fats
Numerous older studies have determined that omega-3 fatty acids play a role in maintaining bone density.
Omega-3 fatty acids are present in a variety of foods, such as salmon, mackerel, nuts, and seeds. People can consume these fatty acids through their diet or through supplements.
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