Build Strong Bones

Bone strength is extremely important as it determines your overall health. We must take enough care to build strong bones. Here we are discussing some ways to improve and strengthen your bones.

Last Updated: Oct 22, 2020 11:29 GMT

Build Strong Bones
Build Strong Bones
Importance of Bone Strength

As bones work behind the scenes, we don’t think much about the bones. It is important for the parents to lay a strong foundation to your child’s bone strength. Adults replace old bones with new bones at a slower rate. As age progresses, bones get weaker. Moreover poor bone health can cause rickets and osteoporosis. If you have poor bone strength, a little fall can result in the risk of breaking a bone. Also 1 in 2 women and 1 in 4 men carry a risk of having an osteoporosis related fracture.

Ways to build strong bones

1.      Take calcium rich foods: A balanced and healthy diet is important to have strong bones. Calcium is a pivotal mineral that is essential for bone development and is the building block of bones. Provide your children the recommended daily allowance of calcium. Adults (up to the age of 50) require 1000mg of calcium per day. The recommended daily allowance of calcium for adults who are above 50 years is 1200mg per day. Calcium is found in dairy products, nuts, seeds, tofu, soya drinks and leafy green vegetables. Try to replace foods with calcium rich foods. You can opt for almond butter instead of peanut butter and calcium fortified orange juice instead of a normal juice.

2.      Vitamin D: Vitamin D helps in absorption of calcium. If kids don’t get enough vitamin D from their diet, doctors prescribe vitamin D supplements. Exposure to sun for a few minutes (five minutes to 30 minutes from 10AM to 3PM) can help you get the required amount of vitamin D. Foods that are rich in vitamin D include fish such as sardine and salmon, eggs, fortified cereals and fat spreads and some forms of powdered milks. The department of health advises babies and young children to have vitamin D supplements.

3.      Vitamin K: Vitamin K is also important for bone health and maintaining bone density. This supplement is found in fermented foods, liver, eggs and meat.

4.      Vegetables: Vegetables are the best source of vitamin C which stimulate the production of bone forming cells. Vegetables also increase bone density. A high intake of green and leafy vegetables is essential to maintain bone mass. A study shows that women who consumed onions frequently had 20% lower risk of having osteoporosis. Broccoli and cabbage also have positive effects on bone health.

5.      Exercise regularly: To build bone strength, encourage your kids to engage in weight bearing activities like walking, running, jumping and climbing. These exercises improve bone mineral density, bone strength and bone size and reduce boneturn over and inflammation.

6.      Foods to avoid: It is established that sodium, alcohol, caffeine, soft drinks and cigarettes interfere with the body’s ability in the absorption of calcium.

7.      Consume enough protein: As bones are made up of 50% protein, consuming enough protein is important. Collagen is the important protein found in bones. Research shows that collagen has positive effects on bone health and helps relieve from joint pain.

8.      Calorie: Avoiding too much of calories is never a good idea as it leads to a significant bone loss.

9.      Maintain a stable weight: Maintaining a healthy weight is important. Being underweight can increase the risk of osteopenia and osteoporosis. Being overweight has its own issues as the excess weight increases the risk of fractures.

10.  Omega-3 fatty acids: Omega-3 fatty acids are known to exhibit anti-inflammatory effects and protect against bone loss. Hence it is advisable to have foods that are rich in omega-3 fatty acids like walnuts, flaxseeds and fatty fish.


Build strong bones. Have a healthy life.

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