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Peak bone mass -

Our bones are strengthened from childhood to early adulthood. By around age 30, we have reached our peak bone mass.

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Peak bone mass -

Our diet and lifestyle during those years have an influence on how much bone mass we build. This can result in strong bones, or frail ones. But luckily, there are some things you can do to make your bones healthier.

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Eat vegetables -

Vegetables help increase bone mineral density (i.e. the amount of calcium and other minerals in your bones).

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Increased bone density -

This will help you avoid conditions such as osteoporosis and osteopenia, which are linked to low bone density.

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Good for women -

A study found that women over 50 who ate onions most often had a 20% lower risk of osteoporosis, compared to women who didn’t eat them as often.

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They’re great for the young ones too -

The consumption of green and yellow vegetables is effective in the maintenance of bone mass in young women, says one study. Another study points to the same benefits for young adults in general.

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Vitamin C -

Vegetables are a good source of vitamin C. This vitamin has an antioxidant effect, and, as such, it can protect bone cells.

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Weight-bearing exercises -

This is basically any type of physical activity that forces you to work against gravity (from gymnastics to resistance training). This is one of the best ways to build and maintain strong bones for every age population.

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Children -

A study found that weight-bearing physical activity by children was beneficial for their bones. It has also been shown to increase bone mass density in children with type 1 diabetes.

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Inflammation -

Not only does weight-bearing exercise increase bone mineral density, strength and size, it also reduces inflammation.

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Strength training -

We usually associate this type of training with an increase in muscle mass, but it’s also very beneficial for your bones. It works equally well in both women and men. It can stop bone loss, and it’s effective for people with reduced bone mass.

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Eat enough protein -

About 50% of our bones are made of protein. A low protein diet is linked to low calcium absorption, which affects bone health.

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It's great for women -

Research suggests that a high protein intake can have a positive impact on bone density in women.

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Eat foods rich in calcium -

This is the most prominent, and therefore most important, mineral in our bones. Calcium helps protect and strengthen our bones, so it’s essential that we consume enough in our diets throughout the day.

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Food is superior to supplements -

Calcium absorption rates vary, and research suggests that it's likely to be  better absorbed when consumed through food rather than in supplement form.

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Vitamin D - Vitamin D helps calcium absorption, and deficiency of this vitamin is very common. This vitamin is produced through sun exposure, but when this is not possible supplements are a valid option.

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Vitamin K -

Vitamin K2 particularly modifies a protein that helps bone formation. This modification essentially helps prevent the loss of calcium from bones.

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Vitamin K - Like Vitamin D, consuming it in supplement format can also be helpful in achieving optimal levels.

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Maintain a healthy body weight -

Both being overweight and underweight will affect your bone health.

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Overweight -

Obesity can really affect your bones by increasing the risk of fractures and affecting bone quality.

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Underweight -

Low body weight is linked to lower bone density, bone loss, and increased risk of osteopenia and osteoporosis.

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Avoid extreme caloric restriction -

Low-calorie diets can have a negative impact in our bones. Research suggests that these weight-loss diets can lead to lower bone density.

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Avoid extreme caloric restriction -

A study showed that obese women who consumed less that 1,000 calories per day for four months suffered a significant loss of bone density.

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Increased collagen intake -

Collagen is the main protein found in our bones. Supplementing your diet with collagen might be something to consider, particularly if you have a joint or bone condition.

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Increased magnesium intake -

Magnesium is the mineral that makes vitamin D promote calcium absorption, so it has a very important role in bone health. Whole foods are great, but supplementing with magnesium is also a way to achieve optimum levels.

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Increased zinc intake -

This mineral essentially helps build bone and prevent its breakdown. It can be found in foods such as beef, shrimp, spinach, flaxseeds, and oysters, among others. Again, supplementation is also an option.

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Increased Omega 3 intake -

Consume foods high in Omega 3 fatty acids. They have an anti-inflammatory effect on the body, and can actually protect against aging-related bone loss.

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Omega 3 -

These are mostly found in fatty fish (e.g. salmon), but there are also some plant-based sources such as chia seeds, flaxseeds, and walnuts.

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See also - The best ways to look after your liver

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