Food, Health A-Z, Living

Strengthen Your Bones with These Scientifically Proven Tips

Your body is an incredible mechanism and your bones are a very important part of it.

Your bones are living tissue that provides you with mobility, support, protection, and act as a storehouse for essential minerals.

Did you know that due to the constant remodeling of the bones, caused by the removal and replacement at the cellular level, you have a new skeleton about every ten years?

Well it’s true! 

The health of our bones relies upon our genes and the environment.

While the genes cannot be changed, the external factors can be modified to suit our needs and help us have strong bones.

The proper functioning of the skeleton depends on the systemic hormones which respond to changes in blood calcium and phosphorus.

If these two substances are in short supply, the regulating hormones will remove them from the bones and place them where needed.

Thus, weak bones are caused by a mineral deficiency.

Osteoporosis is the most prevalent bone disease and it usually occurs at a later stage in life.

It forms due to the decrease in the levels of bone formation which results in bone loss – which, in turn, leads to structural abnormalities that make the skeleton more fragile.


Therefore, the lack of certain nutrients will make you more susceptible to bone problems.

However, you don’t have to despair.

I will tell you what you can do to minimize your chances of developing osteoporosis and enjoy your elder years to the fullest.

Related: Essential Vitamins and Minerals For An Ironclad Health

Intake of Minerals

You need to have a diet rich in calcium and phosphorus so that your bones are in supply. 

Make sure you include in your meals:

  • almonds
  • broccoli
  • kale
  • canned salmon with bones
  • sardines
  • soy products such as tofu

Plenty of Vitamin D

It helps your body absorb calcium more effectively. Take these next time you go to the store:

  • oily fish such as tuna and sardines
  • egg yolks

Practice weight-bearing physical activities regularly.

This type of exercise causes new bone tissue to form, thus making your bones stronger.

Here is a list with the type of exercises that you can chose from:   

  • Walking, jogging, or running
  • Playing tennis or racquetball
  • Playing field hockey
  • Climbing stairs
  • Jumping rope and other types of jumping
  • Playing basketball
  • Dancing
  • Hiking
  • Playing soccer
  • Lifting weights

Related: Improve Mobility and Balance in Just 6 Minutes a Day

Avoid Substance Abuse

Research has showed that people who smoke and/or drink more than two alcoholic drinks a day are more prone to having bone related issues and not only.

Having healthy bones and taking care of them is a prerequisite for a harmonious life.

Don’t take for granted that you feel fine and take action today!

Maintaining an active lifestyle combined with a healthy nutrition is the key towards a joyful and accomplishing life.

Don’t forget to hit the LIKE button and SHARE so that your friends can have healthy bones too.

To you health!

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