How to Get Stronger Bones

By age 40, men and women begin to lose bone mass. If you learn how to build strong bones with diet and exercise, however, you can prevent bone loss and fractures.

Bone strength is important. But both men an women reach their peak bone mass between 25 and 30, gradually losing it as they age. With a diet rich in calcium and exercise, however, you can slow the growth of bone loss at any age.

Eating yogurt, cottage cheese, and other low-fat calcium-rich foods, can build strong bones. “In addition to these dairy products, choose fish with bones,” said Laura Jeffers, Med, RD, LD, a registered dietitian. She recommends salmon, canned tuna, and sardines, which are all high in calcium.

Other foods that are rich in calcium and help you get stronger bones include:

• Beans
• Dried figs
• Bok choy and other dark leafy vegetables
• Broccoli
• Kale
• Black-eyed peas
• Almonds
• Tofu
• Sesame seeds

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