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Bone Health and Strength - Building Bone Density

Updated on June 6, 2012

Building Bone Density

Bone health determines the structural strength and health of the whole body.
Bone health determines the structural strength and health of the whole body. | Source

Maintain bone strength for healthy aging

Your bones are the framework of your body, and when they are no longer able to “support” your stature, the state of your entire body becomes compromised. But there are simple, yet effective, ways to maintain the strength of your bones throughout adulthood. Invest in these changes to maintain and build bone density and offset bone degradation through lack of use and through disease, such as osteoporosis.


Milk from cows has long been regarded as one of the most important dietary sources of calcium for bone health. Cow's milk provides other important vitamins and minerals, including iodine, vitamin B2, phosphorus, vitamin D, vitamin A, potassium, thiamine, riboflavin and tryptophan. Low-fat milk and dairy products offer the nutrients of milk without the fat content found in whole milk, which is important for those watching their fat intake.

Cow's milk is not the first option of the many lactose-intolerant people in the world, nor is it the calcium food source for full-grown cows. So where do the cows get their calcium from? Vegetation! Eating foods rich in calcium, including green leafy vegetables, broccoli, okra, sesame seeds and almonds gives the body the calcium it needs to maintain healthy bones.


What builds bone density? Exercise. That's right. A diet rich in nutrients that support bone health is an important precursor – and companion – to exercising for bone health. Once the bones become brittle, the slightest stress from impact or exercise may cause painful bone fractures. So prevention is important.

When you're just starting out with building bone density, walk a little and increase each day. Within the first two weeks, allow your bones the time to acclimate to the change and to their increase use. Continue to move, gradually adding to your walking distance , as well as increasing the variation in your total body workout. Add stretches to the beginning and end of your walking/exercising routine to increase your flexibility. Flexibility is important for bone support and in preventing falls. Eventually, your efforts will move you to work out a half-hour each day, for 3 to 5 days a week.

As your bones gain strength, incorporate jogging and jump-roping to increase your bones' density from the impact of the workout.

The Importance of Supporting Your Body's Healing Potential

Each of our bodies has numerous preventive and compromising mechanisms that work very hard to keep our bodies in balance. Most of the time, our bodies must work hard against the constant onslaught of harmful foods and habits, just to stay afloat. Instead of using immunity for health, many of us use it to kick back impending illness, only without any support. Imagine if we actually supported our bodies' natural defenses with healthy and healing foods that replenish cell growth and enhance cellular repair -- imagine the state of health we could achieve by working with, instead of against, our bodies?

It doesn't take much to make simple changes that maintain the structural integrity of our bones. Perhaps in the elimination and replacement of foods and habits that harm our bodies, is the cure, healing and correction of habits we soon will not miss. Take a running start towards your health, a start that heads off bone damage before it reaches detrimental levels.

Healthy habits really is an objective to work towards, and at any age and any stage of illness, correction in diet and exercise yields positive results. So, think about wht your bones mean to you in your daily lifestyle. Even if you're sedentary, the bones play an important role in your posture. And it is more than focusing on bone health here, rather, any healthy change to what you eat and how you take care of your body supports the overall health of your body -- from head to toe.


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    • Naima Manal profile imageAUTHOR

      Naima Manal 

      6 years ago from NY

      Thank you, Sandy Frost. Everyone benefits from taking a proactive approach to preventive health for our bones.

    • Sandy Frost profile image

      Sandy Frost 

      6 years ago from India

      Thanks for writing this nice and instructive hub. It gives us brief knowledge about bone care and absolutely, bone density helps a person in case of better body balance as well as it lessens the chances of fractures.

      Thanks for sharing, voted up.

    • Naima Manal profile imageAUTHOR

      Naima Manal 

      6 years ago from NY

      This is very true about kale, and thank you very much for the mention, ChooseHealthyFood. In fact, cow's milk is touted for its calcium content, but cows are vegetarian. So this means there are effective vegetable sources that provide sufficient supplies of calcium, and in the case of the cows, look at how strong their bones are. Thank you very much again!

    • ChooseHealthyFood profile image


      6 years ago from Canada

      Thanks Naima, I voted up this hub.

      I want to add that eating kale is one of the great ways to support bone health. This comes from Brenda Davis, RD, an author of Becoming Vegetarian and Becoming vegan.

      I heard Robert Pirello speak. He cured osteoporosis naturally and wrote a book about this. It took him two years and he had to add fish to his vegan diet. He was a runner already, and to increase bone density he had to add resistance training

      I was lucky to have interviewed him for my website.

      Very informative hub, thanks

    • Naima Manal profile imageAUTHOR

      Naima Manal 

      6 years ago from NY

      Thank you very much, editorsupremo. Prevention is better for sure, if you can. I was surprised to learn that bones gain density and strength through exercise. I certainly needed it at one point, and it really works. Thanks again!

    • editorsupremo profile image


      6 years ago from London, England

      Thank you for a very informative hub on bone health. After a bout of illness I decided to take up walking as exercise and started slowly,walking around the block at first and then increasing the distance every day. My mother had to have a hip replacement because the bones had worn away so dramatically. I really don't want to go down that route when I reach her age (77). So prevention is better than cure.

      Voted up.


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