Tips To Improve Your Bone Health

Tips To Improve Your Bone Health


We all know that bones build the frame of our bodies. It is like a basic tool that helps us in performing every single task. Be it walking, sitting, playing, or typing, it’s the delicate bones that do the hard work. Here are some tips to improves your Bone Health.

An unhealthy diet and unfulfilled nutrition take a toll on the bones. Especially during the critical times of childhood, pregnancy, lactation, and menopause.

Ways to Keep Your Bone Health Intact

City Fit has research and found some ways to keep your bone health intact. Here are listed these tips:

1- Consume Foods High in Omega-3 Fats

Omega 3 fatty acids not only help in reducing the risk of cardiovascular disease but also eases the pain in aching joints and protect your brain against age-associated cognitive decline. Research shows that Omega 3 also plays a key role in your bone health and also protects against osteoporosis.

ALA is primarily a plant-based omega 3. You can find ALA in:

  • Brussel sprouts
  • Chia seeds
  • Flaxseed
  • Pumpkin seeds
  • Tofu
  • Walnuts
  • Free-range chicken eggs


The following types of fish are some of the best sources of these fatty acids.

  • Salmon
  • Seabass
  • Oysters
  • Sardines
  • Trout
  • Mackerel


2- Boost Calcium Consumption

Calcium is vital for the right development of enamel and bones. But calcium isn’t always the give-up-all, be-all bone loss cure. The key is probably to assist the frame to soak up calcium via pairing calcium-wealthy meals with those excessive in diet D. Boost your calcium intake by consuming yogurt, cheese, milk, spinach, and collard vegetables.

To ensure that 95% of the population gets this much calcium, the National Academy of Sciences established the following recommended intake levels:

1,000 milligrams/day for those ages 19 to 50. 1,200 milligrams/day for those ages 50 or over.


3- Quit Smoking

Smoking affects the body’s ability to absorb calcium, leading to lower bone density and weaker bones. Nicotine slows the production of the bone-forming cells that are so crucial to healing.

“If an adolescent is smoking, they will not develop maximum bone mass. They will end up with a smaller skeleton and less bone mass, compared to a nonsmoker,” says Primal Kaur, MD, an osteoporosis specialist at Temple University Health System in Philadelphia.