How to Build Stronger Bones

How to Build Stronger Bones

Bone strength is vital for the condition and health of the entire body. Make sure your diet and exercise habits promote it.

Things You'll Need
  • Dairy Products
  • Leafy Green Vegetables
  • Yogurt
  • Calcium Supplement
  • Magnesium Supplement
  • Vitamin D
  • Dumbbells
Tips

1. Eat a diet high in calcium and vitamin D. Some good foods are dark green leafy vegetables, broccoli, sardines, salmon, kelp, oysters and dairy products.

2. Try not to eat whole grains and calcium-rich foods at the same time. Whole grains contain a substance that binds with calcium and prevents proper absorption.

3. Enjoy foods that contain sulfur. Good ones are garlic and onions.

4. Pass on phosphate-containing foods such as soft drinks. Phosphorus causes the body to excrete calcium.

5. Limit or avoid high-protein animal foods. A diet high in protein causes calcium to be excreted from your body.

6. Decrease caffeine consumption.

7. Exercise daily if possible. Weight-bearing exercise, such as running, weight lifting or dancing, is best for bone health.

8. Add supplements of calcium, magnesium and vitamin D if you aren't sure that you are getting enough in your diet.

9. Supplement your diet with silica; it helps your body absorb calcium.

10. Add bone-building herbs to your diet. Alfalfa, barley grass, dandelion root, nettle, parsley and rose hips are a few good ones. Take as a tea, tincture or tablets.