Tips for Building Healthy Bones

It’s important to invest in your bone health from an early age. By age 30 you can lose bone density, and osteoporosis affects 1 in 2 women and 1 in 4 men. Start giving your bones the TLC they deserve. Continue reading to learn how to build healthy bones.

1. Consume Dairy

Since childhood we have heard that drinking milk will make us big and strong. Well, it turns out there’s truth in that claim. Calcium is one of the main building blocks of bones; and milk, cheese, and other dairy foods are high in calcium. It’s important to eat calcium-rich food, or drink a glass of milk, daily.

2. Lift Weights

Strength training leads to stronger bones. Lifting weights helps your bones become thicker and stronger. Full-body weighted exercises such as squats, lunges, deadlifts, and shoulder presses are all great for maintaining bone health.

3. Stock Up on Vitamin D

In order to absorb calcium, your body needs an abundance of vitamin D. Add oily fish such as salmon or tuna to your diet, and mix in some mushrooms and eggs for a well-balanced, vitamin-D-packed meal. Getting enough sun also contributes to your body’s vitamin D production.

4. Eat Enough Protein

Did you know that bone is 50% protein? Make sure to include protein in your diet.