Did you know that approximately 50% of Americans can be considered vitamin D deficient? 

Unfortunately, this health condition can lead to rickets in children (a rare disease that causes bones to become bent and soft). Meanwhile, it can result in bone density loss for adults, contributing to fractures and osteoporosis. 

If avoiding unfortunate health prospects matters to you, you’re in the right place. Continue to read to learn how to build or maintain healthy bones. 

Calcium Is Essential 

Most adults need 1K milligrams of calcium per day. So, add dark leafy green veggies like bok choy, kale, cauliflower, Brussel sprouts, and broccoli to your diet. They are excellent sources of calcium! Plus, many tasty recipes include these greens!

Remember that you can’t rely on any veggie for calcium. For instance, Beet greens and spinach contain oxalate, a compound that has the power to block calcium absorption in the body. 

You may also consider adding dairy products, sardines, and tofu made with calcium salts to your diet, as these foods are high in calcium. 

Prevent Brittle Bones With Calciferol (aka Vitamin D)

Long-term vitamin D deficiency is linked to the bones’ loss of essential minerals (demineralization). So, remember that calciferol is a must for calcium absorption to avoid such a thing.

Sure, we get vitamin D through sun exposure. But some foods can also provide you with small amounts of calciferol. Indeed, fortified drinks (like milk and juice), egg yolks, and white mushrooms might be just what you need to improve (even if a little) your vitamin D levels. 

Say Goodbye to Weak Bones With Vitamin A

Vitamin A can help with bone health with the proper intake. Sure, some studies suggested a link between lower bone density and bone pain with increased consumption of A vitamins. Yet, this mainly happens when getting it from supplements (in excessive doses), not diets. 

To boost your vitamin A intake, ensure you eat healthy foods. Here are some suggestions: carrots, green leafy veggies, pumpkin, sweet potatoes, eggs, and tomato products. In the end, if your diet is high in vegetables and fruits, you’ll be more likely to get the appropriate dose of these vitamins and micronutrients. 

If you’re dealing with cracked vertebrae and compression fractures, you’ll need to take some extra steps to repair them. Plus, you’ll face a healing process (which takes time), so ensure that you’re extra gentle to your body during this period. 

Try Weight-Bearing Exercises and Strength Training

Opting for certain types of exercise can allow you to maintain and build strong bones. 

Studies in older women and men who included weight-bearing exercises in their workout routines showed positive results. They experienced an increase in bone strength, bone size, and bone mineral density. As a bonus, they saw a reduction in bone inflammation and turnover markers. 

In the end, strength training is a great addition to most individuals’ workout routines. It helps people increase muscle mass and protect against bone loss in older and younger women (including those dealing with osteopenia, osteoporosis, or breast cancer). 

Take Action to Build or Maintain Healthy Bones

Sometimes we have such busy lives that we forget to prioritize our well-being. Taking action to build or maintain healthy bones is an act of self-love, something you do for your present and future self. So, find a moment in your routine to put yourself first!

Did you like our tips to improve health (bone-wise)? We have other suggestions too! Check out our other health and fitness articles!

By Manali