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How To Strengthen Your Bones

30 Dec 2021
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Bones play many roles. It is the framework of our body, protects our organs, stores and releases minerals and fat, supports ease of movement, and produces blood cells. If we don’t eat right and don’t get enough of the right kinds of exercise, our bones can become weak and even break. It’s certainly possible to make our bones healthier. In fact, your bones are continuously changing as new bones are made and old bones are broken down. Even your skeleton is completely new every 10 years.

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Fruits and vegetables

Healthy bones are often associated with milk and other dairy products. But fruits and vegetables can provide many of the vitamins and minerals your body needs to build and maintain bone mass. In addition to trace minerals, fruits and vegetables contain magnesium, vitamin K and calcium. Examples include dark leafy greens such as bok choy, and fruits such as pineapple and nuts.

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Maintain a healthy weight

People who are underweight have a higher risk of developing bone disease. Excess body weight is a risk factor for osteoporosis. Repeatedly losing and gaining weight appears detrimental to bone health. Rapid weight loss is often associated with loss of bone density. For tips on losing weight, check out our article How To Lose Weight Fast And Safely.

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Eat high calcium food

This might not come as a surprise as calcium is most often associated with healthy teeth and bones. Calcium is vital to build and maintain strong bones. For most adults, it’s recommended to consume at least 1,000 mg of calcium per day, though certain groups require a higher amount, including adolescents, postmenopausal women, and older adults. Examples of high calcium food include milk, leafy greens, and yoghurt.

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Get enough protein

Protein makes up roughly 50% of the volume of bone and about 33% of its mass. It’s essential for optimal bone mass gain during growth and also for preserving bone and muscle mass while ageing. Eating more protein could help with calcium absorption, reducing the risk of osteoporosis.

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Strength training

Helps to slow bone loss and some studies even show it builds bone. Examples include lifting weights, using resistance bands, and using your body weight for resistance. Before you pick up that dumbbell you don’t have to do heavy lifting. Walking, jogging and hiking are all examples of weight-bearing exercise.

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