How To Make Bones Stronger Naturally

We know that calcium rich foods are healthy for bones. After the age of 30 the bone-building balance naturally shifts. This causes more bone loss which leads to osteoporosis. Bones become weak during this time. There are some ways how to make bones stronger naturally:

• Dancing Exercise

Dancing is a great exercise to increase bone density. Dancing will increases the weight through your muscles and bones that will help to keep your bones stronger naturally. Dancing can be a way to stay fit for people of all ages, shapes and sizes. Dancing exercises can improve your muscle tone, strength, endurance and fitness. It improved condition of your heart and lungs and increase aerobic fitness. It reduced risk of osteoporosis and give stronger bones. There are various forms or styles of dancing which are as follows:

1. Belly Dancing
2. Hip-hop
3. Jazz
4. Ballet
5. Ballroom Dancing
6. Salsa
7. Tap Dancing
8. Square-Dancing

• Eat Lots Of Vegetables

Vegetables are great for your bones. They're one of the best sources of vitamin c which stimulates the production of bone-forming cells. Some studies suggest that vitamin c's antioxidants effects may protect bone cells from damage. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults. A study in women over 50 found those who consumed onions most frequently has a 20% lower risk of osteoporosis, compared to women who rarely ate them. Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women. 

• Weight Bearing Exercises

One of the best type of activity for bone health is weight bearing or high impact exercise which promotes the formation of new bone. Studies in children, including those with type diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth. One study found little improvement in bone density among older men who performed the highest level of weight bearing exercise over nine months performing weight bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults including those with low bone density.

• Consume Protein 

Getting enough protein is important for healthy bones. In fact about 50% of bone is made of protein.  Researchers show that low protein intake decreases calcium absorption and may also affect rate of bone formation and they suggests that older women, in particular appear to have better bone density when they consume high amount of protein. A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss. 

• Consume Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects. In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats.

• Include More Fish In The Diet

Try to include different types of fish in your diet especially vitamin D packed fishes. Three ounces of salmon offers a good amount of vitamin D.  Tow canned sardines, canned tuna, etc.  Also contain vitamin D. Try eating these fish daily.