How To Build Bones Stronger

February 12th, 2011  |  Published in Facts, TIPS

Old age reminds everyone about stiff and painful joints. As we get older, our bones become weak and put us in great pain. When we are young the body absorbs calcium more efficiently. But as the body ages, calcium reserves are depleted and this makes the bones fragile. Osteoporosis affects the bone structure of a person and makes it weak.


Bones get stronger and denser only up to age 25. After 35, they grow weaker. Osteoporosis is a silent killer because it goes undetected until a person suffers from a fracture.

You may be at a risk of Osteoporosis if:

  • You have a petite body size
  • You live a sedentary lifestyle
  • You are a chain smoker
  • You drink excessive alcohol
  • You take drugs that interfere with calcium metabolism
  • You are on high doses of thyroid preparations, diuretics.
  • You are lactose intolerant

Stay healthy

  • Dairy-free calcium: While milk is essential in increasing calcium intake, there are alternatives to good bone health. Bottled mineral water is a good source if calcium. A glass of carrot and spinach juice is good for the bones. Pulses such as rajma, chana, and black dal have a high calcium content. Soya milk a day will not only provide you with adequate calcium, but also with isoflavones.
  • Calcium intake after menopause: The recommended does for post-menopausal women not taking oestrogen is 1500mg a day. But calcium tablets alone aren’t absorbed; you need to tale calcium supplements.
  • Exercise: Physical activities such as running help prevent bone loss. Training with weights, too, makes your bones stronger. Combine exercise with a proper diet.


  • Increase the intake of soya. Roasted soya nuts can also be an ideal and nutritious snack.
  • Restrict or avoid alcohol, nicotine, caffeine, refined sugar and excessive salt. Scientific evidence links intake of these elements, with lower bone mass.
  • Avoid red meat, eggs and excessive animal protein.
  • Decrease the consumption of soft drinks.
  • Consume more green vegetables, especially leafy one such as lettuce, spinach, and mint.
  • Magnesium supplements reduce bone loss and increase density. Boron reduces urinary excretion of calcium and magnesium, and increases the serum concentration of oestrogen and testosterone.


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