WOMEN'S CARE

How to Get Stronger Bones

By Michele C. Hollow @michelechollow
 | 
October 23, 2017

By age 40, we begin to lose bone mass. By learning how to build strong bones with diet and exercise, you can prevent bone fractures and loss.

Bone strength is important at every age. However, between 25 and 30, we reach our peak bone mass. The good news is, through diet and exercise, we can slow the growth of bone loss at any age. If you want to know how to get stronger bones, start by eating a diet rich in calcium.

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, registered dietitian. She recommends eating salmon, canned tuna, and sardines, which are 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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Updated:

October 23, 2017

Reviewed By:

Christopher Nystuen, MD, MBA