How To Build Strong Bones

By Toby Tunwase

The bones are one of the most vital parts of the body. They are the body’s framework, giving the body form and shape while carrying you through a long life. They help protect vital organs like the heart, and allow us to move freely and efficiently. Bones come in different shapes and sizes, from the largest (the femur) to the smallest (the stapes). The average human body is made up of 206 bones.

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Here are some ways to help you build healthy bones:

  1. Eat calcium-rich food: Calcium is a well-known bone-building mineral. A healthy adult needs around 700 mg of calcium per day. Good sources of calcium include cheese, milk, yogurt, and other dairy products. It’s also present in leafy vegetables, such as broccoli.
  2. Vitamin D and Vitamin K: Vitamin D is needed for adequate amounts of calcium to be absorbed in the bones, while Vitamin K helps the bones to form properly. Sun exposure with help you get a sufficient amounts Vitamin D while also eating foods like fatty fish. Vitamin K exists in small amounts in foods like eggs and meat.
  3. Exercise: Weight-bearing, resistance, and stretching exercises help build strong bones. Exercise at least 2 hours a week. The more you engage in this, the stronger your bones will become.
  4. Don’t Smoke: Smoking increases bone loss, and smokers have a higher risk of bone fractures than non-smokers.
  5. Healthy Weight: Maintaining an appropriate and healthy weight is essential in building strong bones. There is a relationship that exists between exercising, food intake, and body weight.
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Having strong bones is essential, and following these guidelines will help you build them.