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Methods for Building Healthy Bones

By February 24, 2019Diet & Nutrition

Though we usually don’t have to worry about the strength of our bones in our youth, as we grow older, bone health becomes progressively more important. Generally, to have strong bones later in life, it is important that you are mindful of them when you are younger.

The question is: how do you build your bones? What can be done to make them as strong as possible? Fortunately, there is a lot you can do.

Here are some of the best methods for building healthy bones.

Eat Plenty of Vegetables

One of the keys to building healthy bones is eating plenty of vegetables. Studies show a correlation between vegetable consumption and bone mineralization in both kids and young adults. They also show that vegetable consumption plays a big role in bone maintenance among older adults.

Some of the best vegetables to eat for bone growth include broccoli, collard greens, and kale. However, all vegetables are packed with the vitamins and minerals that most contribute to bone health.

Weight Train

Another method for building healthy bones is weight training. By lifting weights on a regular basis, you can spur on bone growth, making your bones both stronger and healthier.

Weight training is hugely important for older adults, in particular, as it helps them to combat the natural bone loss that comes with aging.

Prioritize Calcium

You’re likely well aware of the importance of calcium when it comes to bone growth. Calcium is the absolute most important mineral for bone growth purposes.

Because of this, you should be consuming plentiful amounts of calcium on a daily basis, getting it from sources such as milk, cheese, beans, and nuts. At a minimum, you should be consuming 1,000 mg of calcium each day.

Remember Zinc and Magnesium

Calcium is far from the only mineral that helps your bones grow. Zinc and magnesium — though not needed in as high of doses — are needed as well. Whereas magnesium aids in calcium absorption, zinc actually serves as the mineral portion of your bones.

Wondering where to get zinc and magnesium? All types of foods contain them, from beef, to seeds, to spinach, and more. In addition, the nutritional experts at the Feely Center for Optimal Health in Chicago and Olympia Fields can also recommend vitamin and mineral supplements that will ensure your bones are getting what they need.

Don’t Forget About Vitamins D and K

When it comes to bone growth, not only should you consume the proper minerals, but the proper vitamins as well. In particular, you must consume Vitamin D and Vitamin K.

Vitamin D is vital to the body’s ability to absorb calcium. If the body is deficient in Vitamin D, it will not only struggle to grow bone, but to retain it. Unfortunately, many individuals fail to consume sufficient amounts of Vitamin D. Fortunately, there are Vitamin D supplements available to help people meet their daily needs.

Vitamin K, on the other hand, works to reduce the loss of calcium in the bones, essentially preventing them from withering away. Fortunately, as long as you eat your vegetables regularly, you shouldn’t have to worry about a Vitamin K deficiency.

Take Specialized Vitamin and Mineral Supplements

While all of the above-reviewed measures are vital to bone growth, perhaps the easiest way to promote bone growth is by taking specialized supplements.

There are supplements on the market that contain all of the minerals and vitamins needed for bone growth, including magnesium, Vitamin D, and calcium. If you want to make sure that you’re meeting your bone-growth nutritional needs on a daily basis, taking these supplements would be a wise choice.

Interested in Using Bone Growth Supplements in Chicago?

Are you interested in using supplements to aid in bone growth in Chicago? If so, the Feely Center for Optimal Health can help you.

Our Osteo supplement consists of magnesium, calcium, and a variety of other vital minerals and vitamins, all of which work together to promote bone growth.

Have any questions? Contact our Chicago or Olympia Fields offices today!

Dr. Richard Feely

Author Dr. Richard Feely

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