8 Natural Ways to Strengthen Your Bones

27 February, 2019
When you exercise with weight training you strengthen your bones and it helps avoid the risks of osteoporosis and possible fractures.

Have you ever wondered if you need to strengthen your bones? Can you think of a good time to do it? The human body contains 206 bones that vary in length, width, and function, all of which make up your skeletal system.

Surprised? Today, we want to tell you a little more about this subject.

Your bones are connected by joints, which allow them to move. They’re are separated by cartilage, which prevents them from rubbing against each other and wearing out.

In general, the main functions of your skeletal system include:

  • Supporting all of your body weight
  • Allowing a natural, easy movement
  • Protecting your vital organs that lie behind or beneath them

Given the importance of your skeletal system, it’s important to take care of it and follow the correct advice to keep your bones strong and healthy. Fortunately, there are some completely natural options that will help you achieve this goal:

1. Eat vegetables for bone strength

Generally speaking, vegetables are a great way to strengthen your bones and maintain good health. Moreover, Vitamin C promotes the production of bone-forming cells. The antioxidant effect of this vitamin can help and even repair the damage that already exists in your skeletal system.

Eating vegetables allows you to increase your bone density. So, the greater your bone density, the less likely you’ll experience problems like osteopenia and osteoporosis.

See also: 6 benefits that broccoli has for your health

2. Eat enough protein

If you don’t eat enough protein, the percentage of calcium that’s absorbed by your bones starts to decrease. So, remember to always be cautious and consume protein in moderation, because too much of it can complicate the efforts to strengthen your bones.

It’s estimated that around 100 grams of protein a day could be beneficial for:

  • Maintaining bone mass especially during menopause
  • Reducing your risk of fractures during old age

3. Eat foods that are rich in calcium


Daily consumption of these foods is key to strengthening your bones. This is because calcium is one of the major minerals that make up your bone structure.

  • The most effective way to absorb calcium is to consume it throughout the day from different foods.
  • Although there’s the option of taking calcium supplements, they might not be absorbed as well.

If you only consume a fraction of the calcium that you need in a day it might not be enough and it can cause problems in the long run.

4. Get enough vitamin D

This vitamin helps your body absorb and fix calcium in your bones. You can obtain vitamin D by eating fish, liver, cheese, or through exposure to sunlight, for instance.

However, many people are still deficient in this vitamin and must take supplements to maintain optimal levels.

A good way to strengthen your bones is to go for a 30-minute walk every day in the park. Just be sure to apply sunscreen to prevent getting burnt.

5. Avoid restrictive low-calorie diets

These kinds of diets, in addition to slowing down your metabolism, reduce muscle mass and increase anxiety levels, while negatively affecting your bone structure because you lose bone density.

When you’re trying to lose weight it’s important that you maintain a diverse and balanced diet to strengthen your bones at the same time.

This means you need to consume a good dose of vegetables with protein and a small portion of healthy fats.

6. Collagen to strengthen your bones


There is scientific evidence to support the benefits of taking this supplement to help strengthen your bones because it’s one of the major components of proteins in the body.

People who have arthritis already know that consuming gelatin or collagen helps reduce the pain that’s associated with this disease.

7. Eat foods that are rich in magnesium and zinc

In addition to calcium, you also find magnesium and zinc in your bones. In conjunction with vitamin D, magnesium also promotes the absorption of calcium, for example.

Therefore, zinc improves the formation of bone marrow cells and prevents excessive bone density loss. So, to obtain this mineral you should add the following to your diet:

  • Spinach
  • Shrimp
  • Prawn
  • Flaxseed or pumpkin seeds
  • Red meat

8. Weight training

Weight training is very effective at improving bone density and decreasing the triggers for inflammation and pain.

This type of exercise not only favors the increase of muscle mass – but it also helps strengthen your bones. Therefore, when teenagers and young adults exercise using weights, it improves the strength and mass of their bones.

Read also: 5 surprising causes of inflammation

Strengthening your bones is very simple

Finally, keeping your bones strong and healthy isn’t that difficult. Just incorporate certain foods into your diet and get plenty of exercise to increase bone density. As a result, making these small changes, you’ll have a lower risk of developing osteoporosis and bone fractures later in life.

  • Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. 7, Lifestyle Approaches to Promote Bone Health. Available from: https://www.ncbi.nlm.nih.gov/books/NBK45523/
  • Qiu R, Cao WT, Tian HY, He J, Chen GD, Chen YM. Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLoS One. 2017;12(1):e0168906. Published 2017 Jan 3. doi:10.1371/journal.pone.0168906
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  • Cormick G, Belizán JM. Calcium Intake and Health. Nutrients. 2019;11(7):1606. Published 2019 Jul 15. doi:10.3390/nu11071606
  • Laird, E., Ward, M., McSorley, E., Strain, J. J., & Wallace, J. (2010). Vitamin D and bone health; Potential mechanisms. Nutrients. https://doi.org/10.3390/nu2070693
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