Natural Ways to Build Healthy Bones
Eat Lots of Vegetables
Vegetable-rich diets promote strong bones in children and young adults and elderly women.
Perform Strength Training
Weight-bearing can improve bone production and health in older adults, especially those with low bone density.
Consume Enough Protein
High protein consumption protects bone health with age and weight loss,
but low protein intake causes bone loss.
Eat High-Calcium Foods
Bone health requires daily calcium consumption. Spreading calcium consu
mption throughout the day optimizes absorption.
Get Plenty of Vitamin D
Obtaining enough vitamin D and K2 from food or supplements may assist bone health.
Avoid Low-Calorie D
Even with resistance exercise, low-calorie diets impair bone density.
Consider Taking a Collagen Supplement
Collagen may protect bone health by inhibiting collagen degradation.
Maintain a Stable, Healt
Maintaining a steady weight rather than losing and regaining it helps p
reserve bone density.
Include Foods High in Ma
gnesium and Zinc
Magnesium and zinc help children reach peak bone mass and preserve bone
density as they age.
Consume Foods High in Omega-3 Fats
Omega-3 fatty acids help older persons build bone and prevent bone loss.