A Guide To Improved Bone Health


To have proper bone health is surpassingly important. Lower bone density and bone mass can lead to many bone conditions that can increase the risk of fractures. If your bones do not get the adequate minerals they need, it may decrease bone mass and bone density. You may even develop fragile bones later in your life.

A healthy lifestyle is very effective in ensuring proper bone health. If you can control your diet and do proper exercise regularly, you could prevent many bone diseases and improve your bone health. Let’s take a look at some of the natural ways to improve your bone health.

Take Enough Protein 

Around 50 % of the bone is made up of protein and you need to consume enough protein daily. If the protein intake is low, then the absorption rate of calcium will decrease and it may result in bone loss and lead to some bone diseases like osteoporosis. Make sure to add foods that are rich sources of protein to your daily diet. It will ensure an adequate daily intake of protein and proper calcium absorption.

Eat Plenty Of Vegetables 

The best source of vitamin C – vegetables assist in bone formation and health. Vitamin C can also act as an antioxidant, thereby aiding in the prevention of bone cells getting damaged. One other reason why the consumption of vegetables is recommended is that they are very beneficial in improving bone density. Since low bone density is one of the main characteristics of osteoporosis, eating vegetables is the most effective natural way for osteoporosis prevention.

Eat High-Calcium Foods

Calcium is the main mineral that is present in your bones and you need to consume calcium to maintain proper bone health. Teens need around 1,300 mg of calcium daily and for older women, the amount is approximately 1,200 mg. In a recent study, it was revealed that upswept calcium consumption potentially minimizes the risk of developing heart disease.

Do Regular Exercise

One of the best ways to improve bone health is by engaging in weight-bearing exercises and strength training daily. These exercises will help you build and maintain stronger bones. Many studies have shown that these exercises will increase bone growth in children with type 1 diabetes.

Consume Enough Vitamin K and Vitamin D

Both these vitamins are very important for bone health and the building of new bones. Alongside promoting the absorption of calcium, vitamin D prevents bone diseases like osteoporosis and osteopenia. Vitamin K2 helps in averting         misplacement of calcium from bones.