How to Strengthen Bones: 14 Steps (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

You should start strengthening bones from childhood and should continue for the rest of your life. Bones are made up of collagen and calcium. However, they are very different from the lifeless skeletons we see on Halloween. Our body constantly degrades and rebuilds bones through a remodeling process. Just like when renovating a home, the body destroys and expels old bone tissue and replaces it with new one. It is very important to keep this structure strong and healthy, especially for women, as half of them suffer from osteoporosis-related fractures. For men, this process occurs in 25% of cases. Although some individuals are naturally at greater risk of bone weakening, several preventative measures can be taken to strengthen bones throughout their lives.

Steps

Method 1 of 2: Power

Step 1. Get plenty of calcium

About 99% of the calcium in the human body is found in the bones and teeth. It is important to get enough to develop and maintain a strong skeleton. Unfortunately, many people, especially women, do not meet their daily needs through nutrition. The recommended daily dosage varies according to gender and age, but the maximum limit is around 2000-2500 mg per day. You shouldn't exceed this amount unless advised to by your doctor.

Children under one year of age should take 200-260 mg per day. Those one to three years old should consume 700 mg per day and children between the ages of four and eight should take 1000 mg. Beyond this age, teens need 1300 mg per day. During childhood and adolescence, the body builds bone tissue faster than it degrades it, which is why children need more calcium.
Adults up to 50 years of age should stick to the 1000 mg daily dosage and women over 50 should go up to 1200 mg. All seniors over the age of 70 should take 1200 mg per day.
After age 20, the body degrades more bone tissue than it builds, although this process begins around age 30. A good supply of calcium and other nutrients ensures a strong skeletal system.
Calcium is available as a dietary supplement, but you should only take it under medical supervision. An excess of this mineral can cause constipation and kidney stones, as well as a host of other unpleasant side effects. Calcium is commercially available in the form of calcium carbonate and calcium citrate. The former is cheaper, but you should take it with food. Calcium citrate, on the other hand, may prove useful for people suffering from irritable bowel syndrome or malabsorption disorders and should not be taken with meals.
Calcium supplements are best absorbed in small doses (500 mg at a time) spread throughout the day.

Step 2. Get calcium through your diet

The best way to meet the need for this mineral is by consuming food that contains it. Many people supplement it through dairy products such as yogurt, cheese, and milk itself, all of which are excellent sources of calcium.

Choose fortified plant milk such as soy, almond, or other similar products. Tofu can also be fortified with calcium, as can some juices and other drinks.
Among the vegetables that are rich in them we remember the turnip, the black cabbage, the Chinese cabbage, the vigna unguiculata beans, the cabbage and the broccoli. Spinach is also a healthy food, but not as efficient as other green leafy vegetables, because it contains oxalic acid which reduces the availability of calcium for the body.
Canned sardines and salmon are excellent sources of calcium because you can eat the bones. These fish are also high in omega-3 fatty acids which improve brain health and mood. Furthermore, let's not forget that they contain vitamin D which allows the body to absorb calcium.
For breakfast, you should choose cereals fortified with calcium and other nutrients, especially for children. They are constant sources of this mineral because many people eat milk and cereal in the morning every day. However, remember that sugary ones promote obesity, so look for products that contain little sugar.

Step 3. Get plenty of vitamin D

Its function is to improve the body's ability to absorb calcium. It also plays a crucial role in bone remodeling. Without this vitamin, the skeletal system weakens and bones become brittle. The need for vitamin D varies according to the age of the individual.

Infants up to one year of age should get at least 400 IU of vitamin D. Breast milk is generally unable to meet this need and infant rickets is a disease that develops when the baby suffers from this nutritional deficiency..
Children over one year and adults should take 600 IU of vitamin D daily. Older people over 70 need higher doses, up to 800 IU.
Most foods lack it or contain only minimal amounts of it. Fatty fish such as swordfish, salmon and mackerel are the best natural sources and also ensure a good supply of omega-3 fatty acids. Beef liver, cheese and egg yolk contain small doses of vitamin D. Milk and cereals are often enriched with vitamins A and D.
The human body synthesizes vitamin D when it is exposed to the ultraviolet rays of the sun. People with a high level of melanin have darker skin and produce less vitamin D when in the sun. To make sure you meet your needs for this important element, stay in the sun for 5 to 30 minutes without sunscreen at least twice a week. If you have a tendency to burn easily, expose yourself for a shorter time; if you tan without difficulty, then stay in the sun more time. Remember that staying in the sun regularly increases your risk of skin cancer, so use common sense.
Vitamin D is also available in the form of a dietary supplement. This solution may be necessary for vegetarians or vegans, who do not consume animal-derived foods, and for those who live in regions with little sun or who have dark skin. In this case it is available in two forms: Vitamin D2 and D3. When taken at a normal dosage, they are both effective and potent, but D2 seems less strong in high amounts. Vitamin D rarely generates toxicity.

Step 4. Eat protein, but don't overdo it

Bones are mainly made up of collagen, a protein that forms their structure, which in turn is strengthened by calcium. Insufficient protein consumption interferes with the body's ability to create new bone. However, an excess of these nutrients is just as harmful. High protein diets, such as "Atkins", are associated with increased bone weakness. The protein requirement changes according to age and gender.

Children under three years of age should eat at least 13g of protein per day. When they are between 4 and 8 years old, the requirement increases to 19 g per day. Finally, children aged 9 to 13 need 34 g of protein per day.
Teenagers need to eat more of this nutrient than children, and in general, boys need it more than girls. A 14-18 year old girl should consume at least 46g per day, while a boy of the same age should consume at least 52g.
Adult women should continue to eat 46g of protein per day, but in old age this requirement increases to 50g to limit bone loss. Adult men need to consume 50g or more per day.
A high-protein diet interferes with the body's ability to absorb calcium. Eat plenty of fruits and vegetables, especially those with a lot of potassium, to balance out these negative effects.
Animal proteins high in saturated fat, such as red meat and dairy products, can cause health problems if taken too often. Healthy diets include different types of proteins that come from lean meats, eggs, vegetables and whole grains.

Step 5. Include magnesium in your diet

Almost every part of the body needs this mineral to function properly, but many people don't get it in their diet. Between 50 and 60% of the body's magnesium is stored in the bones and personal needs depend on factors such as gender and age.

Infants who are not yet one year old should take 30-75 mg of magnesium per day. 1-3 year olds, on the other hand, need 8 mg daily, while 4-8 year olds should consume at least 130 mg. Finally, 9-13 year olds must take 240 ml.
Boys should be guaranteed 410 mg per day, while girls at least 360 mg. Pregnant teenagers need to increase the dosage up to 400 mg.
Adult males need 400-420 mg of magnesium per day; adult women at least 310-320 mg.
There are many foods rich in magnesium, including nuts, green leafy vegetables, whole grains, and legumes. Most foods that provide dietary fiber also have a high magnesium content.
Avocados, peeled potatoes, and bananas are other sources you can get the magnesium you need.
Remember that this mineral competes with calcium in the body's absorption process; for this reason, if you are deficient in calcium, magnesium could make the situation worse. To keep your bones strong and healthy, you need to make sure you have an adequate supply of calcium and magnesium.

Step 6. Eat foods rich in B vitamins

Vitamin B12, in particular, is responsible for many biological functions, including neurology, red blood cell production and DNA synthesis. A deficiency of this nutrient reduces the number of osteoblasts, that is, the cells responsible for the formation of new bone tissue, when the old one is destroyed. If you get enough vitamin B12, then you will have healthy and renewed bones. Also in this case the vitamin requirement depends on the age and sex of the individual.

Infants under one year of age should take 0.4-0.5 μg per day; when they are between one and three years old they should increase the dose to 0.9 μm, to reach 1.2 μg when they reach 4-8 years. Children between the ages of 9 and 13 have a vitamin B12 requirement of 1.8 μg per day.
Teenagers 14 years and older and adults need to consume 2.4 μg of vitamin B12 daily. Pregnant and breastfeeding women require a slightly higher dosage, between 2, 6 and 2, 8 μg.
Vitamin B12 is found mainly in foods of animal origin and is generally not available in plant foods. Among the best sources of this nutrient we remember crustaceans and molluscs, offal, beef and red meat and finally fish. Fortified dairy products and cereals also contain vitamin B12.
Since it is a nutrient that is hardly available in nature, vegans and vegetarians may find it more difficult to meet their needs from plant sources. For this reason, you can fall back on supplements, which are marketed both in capsules and in sublingual liquid.

Step 7. Get enough vitamin C

When we think of bone health, our first thought is on calcium; however, the skeleton is mainly composed of collagen which becomes the "frame" on which calcium accumulates. Vitamin C has been shown to stimulate procollagen and increase collagen synthesis within the body. For this reason, an adequate intake of this nutrient has many benefits not only for health in general, but also for the strength of the bones. As with all vitamins and minerals, the daily dosage of vitamin D also depends on age and gender; however, people generally manage to get enough.

Infants under one year of age meet their needs with breast milk or formula. Children aged 1-3 years must consume at least 15 mg per day, while those aged 4-8 must consume at least 28 mg. Boys between the ages of 9 and 13 should increase the dosage to 45 mg daily.
Teenagers (14-18) need 65-75 mg of vitamin C per day, while adult men need 90 mg. Adult women should consume at least 75 mg.
Women who are expecting a baby must eat foods that allow the intake of 115-120 mg of vitamin C every day.
The food sources par excellence of this nutritional element are citrus fruits and their juices, green and red peppers, tomatoes, kiwis, strawberries, melon and Brussels sprouts.
Cabbage, cauliflower, potatoes, spinach and peas, as well as fortified cereals, can help you get all the vitamin C you need.
Smokers should increase the dosage by 35 mg from the recommended amount, as smoking lowers vitamin C levels in the body.

Step 8. Don't forget vitamin K

This nutrient increases bone density and therefore the strength of the skeletal system, while reducing the risk of fractures. Most people manage to accumulate enough vitamin K from food and from the intestinal flora that is able to synthesize it. The daily requirement depends on the age of the individual.

Infants less than six months old should take 2 μg per day and then go down to 2.5 μg when they reach 7-12 months. Children between 1 and 3 years old need 30 μg, while those 4-8 years old must eat foods that provide them with 55 μg of vitamin K daily. At 9-13 years old, humans must consume at least 60 μg of this. nutritious.
Teenagers need to eat 75 μg; adult males over 18 years of age should reach 120 μg and women of the same age at least 90 μg.
Vitamin K is found in many foods. These include green leafy vegetables such as spinach and broccoli, vegetable oils, nuts, fruit (especially forest fruit, grapes and figs). Fermented products such as natto and cheese are also excellent sources of this nutrient.

Step 9. Do not take vitamin E supplements unless your doctor has recommended it

It is a fundamental nutrient because it has very important antioxidant and anti-inflammatory properties. It also fights free radicals that cause cell damage to the body. However, supplements are formulated to provide 100 IU or more, which is well above the recommended daily amount. Using vitamin E supplements can decrease bone mass and prevent the body from creating new tissue effectively; for all these reasons, do not take them without the advice of your doctor. The recommended daily intake for vitamin E varies by age.

Infants under six months should take 4 mg / 6 IU. At 7-12 months, the dosage can go up to 5 mg / 7.5 IU. Children between one and three years of age should take 6 mg / 9 IU, while at 4-8 years the dosage is 7 mg / 10, 4 IU. 9-13 year olds need 11 mg / 16.4 IU daily.
Teenagers over the age of 14 and adults should meet a requirement of at least 15 mg / 22.4 IU per day, while nursing mothers should reach 19 mg / 28.4 IU.
You can generally guarantee all the vitamin E you need with a well-balanced diet that includes the consumption of fruits, vegetables and nuts. Good food sources of vitamin E should make up 10% of your diet; among these we remember wheat germ oil, sunflower seeds, almonds and vegetable oils. Peanuts, broccoli, kiwis, mangoes, tomatoes and spinach also contain vitamin E, although not in such concentrated quantities.

Step 10. Monitor your caffeine intake

Some drinks that contain this element, including cola and coffee, have been linked to bone loss, although the exact relationship is still unclear. Some experts believe the problem lies in the fact that people substitute healthier liquids, such as milk and fruit juices, with these drinks. Adults should limit caffeine consumption to 400 mg per day, or even less.

Teens under 18 and young children should not consume caffeine at all, as it has been linked to several health and developmental problems. Caffeine does not prevent children from growing, but it creates other ailments such as anxiety and palpitations.
The phosphoric acid contained in cola also dries the bones of calcium. Soft drinks such as ginger ale, lemonades and lime-based drinks do not contain this acid and do not cause bone loss, even if they are very sugary and therefore harmful to health.
Some caffeinated drinks, such as black tea, do not appear to cause bone loss.

Method 2 of 2: Healthy Lifestyle

Step 1. Avoid going on a diet without your doctor's advice and supervision

A very strict diet that involves a drastic reduction in calories weakens the bones and causes a loss of their mass. People who suffer from anorexia, an eating disorder that causes them to consume insufficient amounts of calories for a long time, are at greater risk of developing osteoporosis. The human body needs a certain daily amount of energy and nutrients to maintain the strength of the musculoskeletal system; however, diets that aim at rapid weight loss cannot satisfy this need in a healthy way. If you need to lose weight, go to your doctor, nutritionist or dietician and plan a healthy diet with him.

Very thin individuals, who are thin by constitution or because they adhere to a diet, are at risk of osteoporosis

Step 2. Monitor the amount of alcohol

In the long term, abuse of this substance interferes with bone remodeling, weakens the skeleton and increases the risk of fractures. This is especially true of teenagers who drink alcohol. If you want to consume these drinks, do so in moderation.

The American organization National Institute on Alcohol Abuse and Alcoholism states that drinking alcohol in moderation or in low-risk quantities is the best way to avoid the negative effects of this substance on health. The term "low-risk quantity" means no more than three drinks per day and no more than 7 per week for women, while for men the safe quantities are set at no more than 4 drinks per day and no more than 14 per week

Step 3. Do at least 30 minutes of strength physical activity every day

People who exercise regularly have denser and stronger bones. Exercises that involve lifting weights (including body weight) are especially important for bone health.

Women reach peak bone density earlier than men and typically have a lower bone mass threshold; for this reason, physical activity is particularly important for women.
Starting exercise regularly from childhood is the best way to maintain healthy habits for the rest of your life. Encourage children to run, jump, dance and play sports.
The American Academy of Orthopedic Surgeons recommends activities such as brisk walking, dancing, aerobics, racquets, and team sports, as well as weight training, to build and maintain bone mass.
Try to jump as high as you can 10 times in two daily sessions to strengthen your bones.
Strenuous work in the yard or garden, skiing, skating and even karate are great activities.
Swimming and cycling do not allow you to "carry" the same weight as you, so while they are great for overall health, they are not as effective at strengthening bones.
If you are at risk of developing osteoporosis or other conditions, see your doctor or physical therapist to make sure your exercise routine is safe for your needs.

Step 4. Stop smoking and don't expose yourself to secondhand smoke

Smoking is a toxic element for the whole body and bones are no exception. This substance interferes with the body's ability to use vitamin D in the calcium absorption process and to use vitamin C to create new collagen. Both of these factors weaken the bones.

Remember that smoking lowers estrogen levels in both women and men. These hormones are essential for allowing the skeleton to retain calcium and other minerals.
Studies have shown that exposure to secondhand smoke during adolescence and early adult life increases the risk of developing insufficient bone mass. Make sure that children and adolescents cannot come into contact with them.