5 Tips for Stronger Bones: There Are Bona Fide Ways to Help Boost Your Skeletal Health

Closer shares five tips for getting stronger bones — as told by medical experts!

Get Moving: One of the keys to keeping your bones strong and your body mobile is through physical activity,” say the experts at Banner Health. “Like muscles, bones become stronger through weight-bearing and strength-building exercises.” Try to get at least 30 minutes of activity a day. That can include cycling, dancing, light stretching, swimming, walking, running or jogging, weight training, yoga and Pilates.

Maintain Weight: Per the folks at Grady Health Systems: “Maintaining a healthy weight can help support bone health. Low body weight is the main contributor to reduced bone density and bone loss in older people. Obesity can also impair bone quality by increasing the risk of fractures due to weight-related stress. And repeatedly losing and regaining weight can also hurt your bones.”

D for Defense: According to Piedmont Healthcare, strong bones depend on “calcium and vitamin D. Calcium is important for building bone strength.” Eating calcium-rich foods, including milk, yogurt, broccoli, figs, oranges and almonds, “is the best way to get calcium. Vitamin D is important for protecting bones, and your body also requires it to absorb calcium.” Be sure to get enough sunlight, and eat vitamin D-rich foods such as salmon, egg yolks and wild mushrooms.

Veg Out: “Vegetables are great for your bones,” say the folks at Healthline. “They’re one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C’s antioxidant effects may protect bone cells from damage. Vegetables also seem to increase bone mineral density, also known as bone density.”

Kick the Habit: According to experts from the Cleveland Clinic, there’s some “bad news for bad habits: Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, the recommendation is to stick to no more than one libation a day.”