1. Eat Lots of Vegetables
Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.
2. Perform Strength Training and Weight-Bearing Exercises
Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
3. Consume Enough Protein
A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
4. Eat High-Calcium Foods Throughout the Day
Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.
5. Get Plenty of Vitamin D and Vitamin K
Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

The Bottom Line


Bone health is important at all stages of life.

However, 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 and it's never too early to start.