Build Strong Bones

Limit your milk intake

The best way to build strong bones is to limit milk and dairy foods to no more than one to two servings per day. More won’t necessarily do your bones any good—and less is fine, as long as you get enough calcium from other sources. Calcium-rich non-dairy foods include leafy green vegetables and broccoli, both of which are also great sources of vitamin K, another key nutrient for bone health. Baked beans, lima beans are also great sources of calcium.

Good Calcium Foods

Yogurt
Sardines
Cereal: Total
Orange juice
Lima beans, baked beans
Sesame seeds
Walnuts

Get your vitamin D

Vitamin D plays a key role along with calcium in boosting bone health. It seems there is a synergistic relationship between protein and calcium. Vitamin D stimulates the expression of a number of proteins involved in transporting calcium. Look for a multivitamin that supplies 2,000 IU of vitamin D per day.

If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, it’s best to ask your physician to order a blood test for vitamin D. Taking too much vitamin D can cause nausea, vomiting, constipation, weakness and loss of appetite.

Sugar. Consuming too much sugar may deplete our bodies of calcium. So too much sugar in our diet can rob our bodies of needed calcium. Also, consuming large amounts of sugar has another effect on the body that may promote osteoporosis.

More exercise

Regular exercise, especially weight-bearing (moderate weight-bearing) exercise such as walking or jogging, is an essential part that will build strong bones. It's a simple fact that the more excercise and activity you get the better it is for your digestive system.

Getting too much vitamin A

Don’t go overboard on fortified milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening vitamin A.

Help your children build strong bones

Youth and young adulthood is the optimum stage when bones build up to their peak strength. Helping your children lead a healthy lifestyle with exercise, calcium, and vitamin D can help them build and maintain their bones and joints through their adult years.

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