8 Natural Ways to Strengthen Bones

a woman holding her knee

Natural ways to strengthen bones

Every year, almost 7 million people in the United States suffer from bone fractures. Although you can't prevent every accident, strengthening your bones can help you avoid breakage and other catastrophic injuries. It's tougher for your bones to endure impact from bumps or falls if they're thin or brittle. Crushed, splintered, or fractured bones are common outcomes. 

There are a variety of food and lifestyle habits that may help you build healthy bones and maintain them strong as you age. 

Eight natural bone-strengthening therapies are listed below.

1. Vegetables

Vegetables are excellent for bone health. Vitamin C is abundant in them, which aids in the production of bone-forming cells. The antioxidant properties of vitamin C may also effectively protect bone cells from damage.

Vegetables seem to increase bone mineral density. Bone density is a measurement of the amount of calcium and other minerals in your bones. Osteopenia (low bone mass) and osteoporosis both have poor bone density (brittle bones). A high-fiber, green-and-yellow-vegetable diet has been associated with increased bone formation in children and the maintenance of bone mass in young people.

2. Strength-training exercises

Perform weight-bearing and strength-training exercises. Specific forms of exercise may help with bone formation and maintenance.

These are some of the best forms of activities for bone health is weight-bearing or high-impact workout, as increases the formation of new bone. Strength-training exercises are beneficial for more than just gaining muscle mass. It may also help protect women of all ages, particularly those with osteoporosis, osteopenia, or breast cancer, from bone loss. 

3. Get Enough Protein 

To keep your bones healthy, you need to eat adequate protein. Protein is responsible for roughly half of all bone mass. According to research, a low-protein diet lowers calcium uptake and alters bone development and breakdown rates. However, there have been concerns that protein-rich foods drain calcium from bones to compensate for increasing blood acidity. 

4. Consume high-calcium Foods 

Calcium is the mineral that makes up the bulk of your bones and is the most important for bone health. Calcium ingestion should be done on a regular basis to preserve bone shape and strength since old bone cells are continually broken down and replaced by new ones.

5. Vitamin D and vitamin K

Vitamin D and vitamin K are essential for the formation of healthy bones. Vitamin D aids calcium absorption, among other things, which is important for bone health. A blood level of at least 30 ng/ml (75 nmol/l) is recommended to protect against osteopenia, osteoporosis, and other bone disorders.

By modifying osteocalcin, a bone-forming protein, vitamin K2 supports bone health. This alteration allows osteocalcin to bind to minerals in bones, which helps to reduce calcium loss. 

6. Avoiding low-calorie diet

It's never a smart idea to severely limit your caloric intake. In addition to decreasing your metabolism, inducing rebound hunger, and causing muscle mass loss, it may harm your bones.

To build and maintain healthy bones, eat a well-balanced diet with at least a thousand calories every day. It must be abundant in protein, as well as vitamin and nutrient foods that help to maintain bone health.

7. Collagen Supplement

Collagen is the most abundant protein in bones. Amino acids glycine, proline, and lysine aid in the formation of bone, muscle, ligaments, and other tissues. Gelatin is made from collagen hydrolysate, which is produced from animal bones. It is being used to relieve joint pain for a long time.

8. Maintain a Healthy and Stable Weight 

Eating a healthy diet, as well as eating nutritious foods, may help to maintain bone health. This seems to be particularly true for postmenopausal women who no longer have estrogen's bone-strengthening effects.

In reality, low body weight is the leading cause of reduced bone density and bone loss in this age group. Having a stable normal or slightly greater weight is the greatest opportunity for bone health. 

Why is bone health important?

Maintaining a healthy bone structure is crucial. Minerals are incorporated into your bones throughout infancy, adolescence, and early adulthood. If not enough bone mass is created during this period or if bone loss happens later in life, you are more likely to acquire fragile bones that break easily.

There are various strategies to improve your skeletal system and build healthy bones, fortunately. There are some natural strategies to improve the quality of your bones, from eating nutrient-dense greens to strengthening your skeletal system with density-boosting workouts.

What affects bone health?

The following factors affect bone health:

  1. Nutrition
  2. Physical activity
  3. Age and hormones
  4. Gender
  5. Medication
  6. Lifestyle
  7. Genetics

Take Away

Bone health is vital throughout one's life. However, because symptoms frequently don't present until bone loss has progressed, people tend to take their robust bones for granted. Fortunately, there are a variety of nutrition and lifestyle practices that can aid in the development and maintenance of healthy bones, and it's never too early to begin.


How can I make my bones stronger naturally?

You can make your bones stronger naturally by consuming foods that are rich in calcium and having more physical activity.

What is the best drink for bone density?

You can drink milk and fortified orange juice for increasing bone density.


10 natural ways to build health bones. By Healthline, Mar 22, 2023.

11 ways to increase bone density naturally. By Medical News Today, Mar 10, 2023.

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