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Improve Your Bones Naturally With These 4 Simple Tips

Jul 31, 2023Bone Health0 comments

Bone health is fairly straightforward. Eat well, don’t smoke, and work out. Well, that’s not the entire story. There’s a lot that can go wrong. I mean, I made an entire list of 15 bad habits for your bones. So, how can you improve your bones naturally?

Luckily, it’s not as complicated as you might think. Sure, there’s a plethora of things that can harm your bones. That doesn’t mean you have to burn your brain coming up with solutions. In fact, you can do a lot by following four tips.

Yes, it can be that simple. While that doesn’t mean it’s easy, it’s still great news. Let’s dive into it.

Improve your bones naturally by eating more vegetables

The first step is also the most straightforward. Basically, your bones love vegetables. Firstly, they’re rich in vitamin C. That’s already great for your bones, but it’s not the end. Vegetables can increase bone density and provide antioxidants.

In other words, you’re increasing your bone density and preventing bone loss. Bone turnover, or your bone’s “recycling process.” Eating more vegetables can reduce bone turnover. Plus, you’ll reap other health benefits.

The right nutrients to strengthen your bones naturally

Now, this is going to be a long one. Healthline has a huge list of helpful nutrients. So, let me give you the cliff notes.

  • Protein is crucial for maintaining your bones. The majority of our bones is protein. Thus, eating little protein can cause bone loss.
  • Likewise, calcium is a no-brainer. It’s the main mineral in our bones. Additionally, spread your intake throughout the day for better results.
  • Vitamin D optimizes calcium absorption. So, make sure you get enough sun exposure. Cheese, liver, and fatty fish are also great vitamin D sources.
  • The same goes for Vitamin K, specifically K2. It prevents calcium loss and improves bone formation.
  • Collagen supplementation is also extremely helpful. It’s the main protein in bones and helps build them.
  • Magnesium is as important as vitamin D, completing the chain. Magnesium activates vitamin D to absorb calcium. So, keep their levels up.
  • Then, we have Zinc. Luckily, you don’t need a lot of it. Plus, it’ll help you produce more bone cells and prevent bone loss.
  • Lastly, omega-3 fats are a great ally. They promote bone formation and protect you from bone turnover.

Stick to the right diet to improve your bones naturally

Your weight is critical to improving your bones naturally. Though, [it can be tricky]( low body weight is,loss (6%2C7).). Being underweight leads to bone loss. Obesity tends to increase bone mass and decrease turnover. Yet, it makes it more likely to suffer comorbid conditions.

Therefore, keeping a healthy weight is crucial. But, don’t fall for common weight loss diets. Diets advocating caloric restriction can do more harm than good. Cutting calories too much can reduce bone density.

Which exercises are better for healthy bones?

When it comes to bone health, strength training is your best friend. Building muscle also makes you build bone. Many studies have suggested that exercise can slow down bone loss. Other studies even associate it with building bone.

Naturally, exercise becomes more important as we age. Age causes a decline in bone mass. Thus, boosting bone cell action can be a huge help. Strength training constantly pulls and pushes bones. So, it’s your best bet.

The holistic takeaway

improve your bones naturally - illustration of a big skeleton

If you want to improve your bones naturally, you have plenty of options. And, they’re fairly straightforward. You can eat better, avoid bad diets, and work out. Couple that with not smoking and avoiding soft drinks. You’re good to go.

If you want a bone-specific workout plan, I have a final tip. The Bone Density Solution is one of my favorite workout programs. It offers a straightforward protocol with workouts and things to avoid.

If you want to learn more, check out my review.


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