Strong bones protect organs, anchor muscles, provide body structure and store calcium, an essential mineral, It reaches peak bone mass around age 30 in men and women, and after that you lose more bone mass you gain, which can lead to serious problems, including osteoporosis. However, you can increase bone mass naturally, whether you’re younger or older than 30 years.
Eating a healthy diet is essential to building and maintaining bone mass. Foods rich in calcium such as milk, almonds and spinach can help strengthen bones and increase its mass, including egg yolks, cod liver oil, milk and dairy products. The foods that contain omega-3 fatty acids and animal or vegetable protein, such as salmon, nuts and lean chicken, can also help ensure your adequate intake of minerals and vital nutrients needed for bone health, according to Ron Zernicke, director of UM Bone and Joint Injury Prevention and Rehabilitation Center at the University of Michigan. Take lots of carbonated beverages containing refined sugar can lead to decreased bone density, so their consumption should be limited.
Weight training exercises
Do weight lifting exercises at least three days a week at moderate intensity is best. Start with a weight you feel comfortable, even if only 5 lbs (2.27 kg). Talk to your doctor to make sure you are healthy enough to begin an exercise program or change the current. Your doctor may have suggestions of exercises that can benefit you.
Practicing yoga or using resistance bands can improve bone mass and density, especially if performed in combination with weight exercises. For some people, these same exercises can help build the strength to succeed with weight more strenuous exercises.
Talk to your doctor
To have your bone density as recommended by your doctor can help to prevent serious complications, such as osteoporosis, as you age, changing your diet or exercise routine accordingly. Although women are more likely to develop osteoporosis than men, decreased bone mass can lead to your bones more likely to fracture bones.