From providing structure to protecting internal organs, bone is for the proper functioning of your body. Therefore, it is of utmost importance to keep your body healthy. Bones are constantly broken and replaced by new ones. This process demand strength and they get it from what you feed them with. To decrease the amount bone loss, you need to make some changes in your diet and lifestyle. Read along to know how you can make your bones stronger naturally:

Add Veggies To Your Diet

green vegetables for bone health

Your bones need the goodness of vitamins and minerals to function well. Your bones will get these vitamins and minerals from vegetables. Vitamin C is known for the production of bone-forming cells. It also protects bone cells from getting damaged. Low bone density is the reason behind a lot of bone problems. Eating vegetables increases your bone density and makes them stronger. Especially in older women, eating vegetables is considered great for overall health. Consume a lot of vegetables every day to keep your bones healthy and strong. 

Consume More Protein 

protein bone health

Protein is essential for your bones. 50% of our bones are made up of protein. When your bones have less protein, your bones stop absorbing calcium, which is essential for your bone health. Protein helps in forming bones and preventing bone breakdown. Make sure you eat a protein-rich diet to increase the flow of more calcium to your bones. If you don't consume enough protein then it may lead to bone loss. This is why you should be taking a high protein diet to keep your bones healthy and strong even during your older age. 

Go For Strength Training 

strength training

If you can manage to hit the gym and workout for your bones then go for strength training and weight-bearing exercises. These help you build up strong bones and also promote the formation of new bones. This can help in losing bones during older age. A lot of studies suggest that weight-bearing exercises help in increasing the bone strength and density. Thus, when you are in the gym, perform more of strength training and weight-bearing exercises that help you maintain your bone health. 

READ MORE: Are You Over Training In The Gym, Here Are Signs

Eat Omega-3 Fats

Another essential for your bones is omega-3 fatty acids. Omega-3 fatty acids prevent bone loss and promote the formation of new bones. These fatty acids have anti-inflammatory effects. Eat foods that are rich in omega-3 fatty acids like walnuts, flaxseeds and chia seeds. They help in decreasing bone breakdown and improving bone health. 

Add Calcium-Rich Foods To Your Diet

We all have been hearing the importance of calcium for our bones through the years. Calcium is an essential mineral for your bone health. Calcium forms up your bones and as your bone cells constantly break and build, your bones need calcium for strength. You need to fuel up your body with calcium to keep your bones healthy and strong. Dairy products, almonds, fish, green vegetables are good sources of calcium and you should start adding them to your diet. 

All image courtesy: pexels.com

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