Building Bone Healthy

Building Bone Healthy

Building healthy bones is extremely important.

What is the bone made up of? Calcium is the answer that most people would give. Agreed but, along with that phosphorus, magnesium, zinc, folic acid, vitamin c, vitamin A, vitamin D, vitamin K, vitamin B complex, fats, proteins are also necessary for healthy bones.

Bones play many roles in the body, providing structure, protecting organs, anchoring muscles and storing calcium. While it’s important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.

If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily.

There are many things we can do to keep our bones healthy and strong. Eating foods rich in calcium and vitamin D, getting plenty of exercise, and having good health habits help keep our bones healthy.

But if we don’t eat right and don’t get enough of the right kinds of exercise, our bones can become weak and even break. Broken bones (called fractures) can be painful and sometimes need surgery to heal. They can also cause long-lasting health problems.

Factors that affect bone health:

  • The amount of calcium in your diet.
  • Physical activity.
  • Tobacco and alcohol use.
  • Race and family history.
  • Hormone levels.
  • Eating disorders and other conditions.
  • Certain medications.

Ways in which we can keep our bones healthy:

  • Eat High-Calcium Foods throughout the Day.
  • Eat Lots of Vegetables.
  • Perform Strength Training and Weight-Bearing Exercises.
  • Consume Enough Protein.
  • Get Plenty of Vitamin D and Vitamin K.
  • Avoid Very Low-Calorie Diets.
  • Maintain a Stable, Healthy Weight.
  • Include Foods High in Magnesium and Zinc.
  • Avoid substance (Drugs and alcohol)


Undoubtedly calcium and Vit D are important for bone health, but with this article we understand that other minerals and vitamins play a vital role too. Having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones


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