There is no denying the significance of strong bones. The complete structure of our body is made up of 206 bones. We rely on our bones to help us run, jump, climb and do other everyday tasks. “Bone health is crucial because your bones support your body, help you move, and protect sensitive organs like your brain, heart, and lungs,” explains Simran Sood, a fitness coach.

Bone health deteriorates with age, but it’s never too late to start taking action and getting ahead of the problem. “As you get older, a lack of bone strength can develop to osteoporosis, a chronic illness in which your bones lose minerals like calcium,” adds Sood. As a result, you are more prone to fractures and other injuries.

If you are unsure about your bone health, a bone density test can be used to evaluate your bone mineral density (BMD). Listed  below are a few natural ways to improve bone health for a healthy, injury-free lifestyle:

Regular exercise

Weight-bearing or high-impact exercises, for example, can aid in the development and maintenance of healthy bones. Resistance training exercises can help older persons, including those with low bone density, boost bone production and safeguard their bone health during bone growth.

Take your daily vitamin supplements

Vitamins D and K are essential for the formation of strong bones. While the former aids in calcium absorption, the latter supports bone health by changing osteocalcin, a protein involved in bone production. This change permits osteocalcin to bind to minerals in bones, limiting calcium loss.

Increase your calcium consumption

Among the minerals that are important for bone health, calcium is one of the most important. Because old bone cells are constantly being broken down and replaced by new ones, calcium consumption should be done on a regular basis to protect bone structure and strength.

The average person should consume 1,000 mg of calcium every day. As a result, it’s ideal to spread your calcium consumption throughout the day. Calcium from foods is also preferred over calcium supplements.

Consume magnesium and zinc-rich meals

Both of these minerals are necessary for developing peak bone mass as a youngster and sustaining bone density as we mature. Magnesium is required for vitamin D to be converted into an active form that stimulates calcium absorption.

Zinc, on the other hand, helps to maintain the mineral content of your bones. It also increases the production of bone-building cells and protects against excessive bone degradation.

 

Get enough protein

Protein is responsible for nearly half of our bone mass. A low protein diet, according to one study, lowers calcium absorption and may possibly influence bone development and breakdown rates.

Furthermore, diets high in protein calories may assist retain bone mass while losing weight.