5 recommendations for strengthening bones

Bones tend to weaken with age. Peak bone mass is usually reached in late 20s or early 30s. From about 35 years old, more bone tissue is destroyed than new is made. As a result, we begin to naturally lose bone structure with age. Women suffer most from bone loss, especially after menopause. One in three women at this age has osteoporosis.

5 Tips To Help You Have Strong Bones

1. Optimal diet for good bone health


Eat foods that are high in calcium, such as dairy products: milk, butter, cheese, or yogurt. Some vegetables, such as broccoli and fennel, are also suppliers of calcium and thus promote bone regeneration.

Vitamin D

If possible, it is recommended to eat salmon regularly, as the vitamin D in this fish increases the intestinal calcium intake.

Anti – inflammatory foods

In addition, in 2017 A study published in the Journal of Bone and Mineral Research found that a diet rich in anti-inflammatory foods (such as fruits, vegetables, fish, whole grains) helped maintain bone density and reduce the risk of hip fractures. . Similarly, potassium-rich potatoes help increase bone density. According to a study of more than 100,000 adults, healthy-eating women had a reduced risk of hip fractures compared with women who did not watch their diet. No such association between healthy eating and fractures was observed in men.


In bones, protein makes up a large part of the mass and volume. They create a network of fibers that form the basis for growth. Protein is like scaffolding. It forms calcium and phosphorus, which solidify. Healthy protein sources: dairy products, fish, poultry, legumes, whole grains, nuts, seeds, broccoli and asparagus. Preference is given to foods rich in protein and calcium, such as canned salmon (with bones) or sardines, beans, dairy products, leafy vegetables and nuts.

Mineral water

In addition to good food hygiene, drink enough mineral water. Water is especially high in calcium. This drink can make a very important contribution to this mineral.

2. The benefits of regular physical activity to the bones

Exercise regularly (running, cross-country skiing) or exercise (walking) as exercise would have a positive effect on reducing or delaying osteoporosis. We also know that water gymnastics (water gymnastics) in particular would be effective in treating this disease. A Spanish study by the University of Camilo José Cela has shown that running can increase bone density. Spanish researchers have also shown that the more miles you travel, the healthier your bones are. Also, according to this study, certain sports practices, such as weightlifting, running, or jumping, enhance bone quality. In particular, the density of mineralization.

3. Strengthen balance, prevent falls

If you have osteoporosis, be very careful not to fall. Take all necessary precautions to avoid them: good shoes, good posture, avoid slippery floors, ice in winter, maybe carry a stick. If necessary, it may be a good idea to remodel the interior to avoid carpets and objects that can trip over you.

4. Make sure you have good posture

Good posture causes less stress or overload on the spine. Every day, make sure you do every move correctly and maintain a good posture, especially at the back level. For example, when lifting, bend your knees instead of your waist, and lift your legs, keeping your upper back straight. Improper exercise can exacerbate the symptoms of osteoporosis. If possible, seek professional advice. To improve your balance and posture, you can give priority to exercises such as Tai chi, which will help reduce the risk of falling and bent shoulders.

5. Two enemies to overcome: cigarettes and alcohol

Smoking and alcohol are associated with several risk factors for osteoporosis. Tobacco appears to interfere with calcium absorption and weakens bones due to loss of bone minerals. This increases the risk of fractures for smokers. A study published in 2013 confirms the harmful effects of tobacco on bones and the spine. The same is true of alcohol abuse for a long time. Chronic alcohol consumption not only reduces the amount of bone minerals but also has a detrimental effect on bone strength.


Dietary Inflammation Index, Bone Mineral Density and Fracture Risk in Postmenopausal Women: Results of the Women’s Health Initiative

The more you run, the denser your bones will be, Camilo José Cela University studies

Cigarette smoking and musculoskeletal disorders

* Presse Santé aims to communicate health knowledge in a language accessible to all. Under no circumstances should the information provided replace the advice of a healthcare professional.

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