People start searching for natural ways to build healthy bones as they get older. And if you’re one of them, you’ve probably noticed that your bones may not be as strong as they once were.
However, this can be attributed to aging, other factors may be a factor in your bone loss.
For instance, your diet, regular activity, or your overall lifestyle can affect your bone health.
Yet, the good news is there are several natural ways to build stronger bones that you can follow easily. Furthermore, these ways don’t require any expensive tools or equipment.
So, let’s see the natural ways to keep your bones and muscles strong in the coming sections.
Natural Ways to Build Healthy Bones
Building strong, healthy bones is important for your body’s overall health. Furthermore, it can help prevent bone breakage and mobility problems, including osteoporosis.
Therefore, to maintain healthy bones, you need to develop a healthy lifestyle. And for that, you can follow the tips that are discussed in the coming section.
#1. Eat More Green Vegetables and Fruits
How many times have you heard, “You should eat more green vegetables and fruits to build healthy bones?”
However, eating more vegetables and fruits is always better for health, especially bones.
Studies have shown that to build healthy bones, it is essential to get enough fruits and green vegetables regularly.
Moreover, they provide the required minerals and vitamins to the body to Build Strong Muscles naturally. In addition, green vegetables and fruits can also increase bone density, also known as bone mineral density.
So, if you are looking for how to increase bone density, you must consume vegetables and fruits.
#2. Take Enough Vitamin D
Vitamin D is a crucial vitamin that plays an important role in bone health.
However, if your blood levels fall below 10 nanograms/ml, you risk developing bone fractures. According to research, Vitamin D is known for its positive effects on bone density and strength.
So, how can you obtain Vitamin D naturally?
Vitamin D can be obtained from sunlight exposure, a few servings of fatty fish, and supplements in various forms.
Moreover, the recommended intake for adults aged 19-50 years is 1000 IU/day (5mcg/day). On the other hand, those who are 51 to 70 years old should take 800 IU/day (4mcg/day).
Yet, data shows that, more than one billion people are lower in Vitamin D across the world.
And if you are one of them, start consuming food that contains Vitamin D or consult a professional for other recommended sources.
#3. Increase Calcium Intake
The bones, especially in the younger age groups, need a lot of calcium as they are constantly changing and growing.
But this doesn’t mean older people don’t need calcium. After the age of thirty years, people need to take calcium to maintain the strength and density of their bones.
In addition, the consumption of foods rich in calcium helps to reduce the risk of bone loss. So, how can you take Calcium without supplements?
There are several foods that are loaded with calcium that you can add to your daily diet. For instance, food for strong bones and muscles that are also rich in calcium are almonds, tofu products, tempeh, kidney beans, and more.
Note: Many people can’t fulfill their calcium needs, in that case, they must consult a professional and take a natural calcium supplement.
Thus, increasing calcium intake can be one of the best natural ways to build healthy bones.
#4. Control Your Caffeine Intake
Caffeine is a stimulant that is naturally found in many substances like coffee, tea, cola, chocolate, and more.
Most people know that drinking too much caffeine can result in dehydration, jitters, and sleepless nights, but did you know that it may also lead to weak bones?
Moreover, intaking caffeine for a long period of time can cause weaker bone and lower bone density.
Since caffeine has negative effects on the bones, you have to be careful with how much caffeine you consume daily. But the problem is that caffeine is addictive, so, it’s not easy to control it immediately.
So, start by reducing a little intake of caffeine and further take it to a good level.
Hence, these are the best natural ways to build healthy bones.
Conclusion
Healthy bone strength is important for the body’s overall health.
In some cases, people have many different factors, other than aging that lead to bones weakening. For instance, these factors include an unhealthy diet, medical conditions, and prescription drugs.
So, to make your bones healthy, you must follow the natural ways to build healthy bones that we have mentioned above.
Hope you find them informative and beneficial.
