This Is How You Can Build Healthier And Stronger Bones

Last Updated on January 7, 2021

Did you know that about 75 million people in Europe, USA, and Japan are affected by Osteoporosis? The latter is a disease that affects your bones and makes them weaker, fragile and more likely to break! In fact, according to the International Osteoporosis Foundation, more than 8.9 million fractures occur annually! Scary, right!

However, the good news is that this serious health condition can be avoided as luckily many nutrition and lifestyle habits can actually help you in building strong and healthy bones that are less likely to become fragile and break even when you are growing old and grey!

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#10 – Include Enough Calcium In Your Daily Nutrition

The first step towards keeping osteoporosis at bay is by consuming enough calcium. This latter nutrient is very important for the health and the strength of the bones.

In fact, our bones contain 99.5% of the total calcium in our body, therefore, adding it to everyday diet is a smart idea!

However, it’s good to note that the amount recommended for this nutrient varies depending on gender and age, reported the National Osteoporosis Foundation (NOF).

Recommendations :

– Women: who are 50 years old and younger are required to take 1.000 mg a day while women who are 51 and older need to take up to 1,200 mg on a daily basis.

– Men: Who are 70 and younger need to take 1.000 mg daily while those who are 71 and older should take 1,200 mg a day.

Good sources of calcium: Almonds, milk, spinach, orange juice, sardines, canned salmon, cheese, and soybeans.

#9 – Vitamin D

Vitamin D or as it is known ‘’ the sunshine vitamin’’ is extremely important for the health of your bones.

It is one of the most micronutrients in our bodies that is responsible for the proper function of several important processes in the body, including the brain function.