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How to Make Your Bones Strong and Healthy : Food and Exercise Tips for Bone Health!

Updated on August 2, 2019
ChitrangadaSharan profile image

As a parent, Chitrangada writes to spread awareness regarding common health problems in children, and suggests tried and tested solutions.

Kidney beans for bone health
Kidney beans for bone health | Source
Kabli Chana or chickpeas for bone health
Kabli Chana or chickpeas for bone health | Source

Do you take Care of your Bones? Watch out for the warning signals.

Many people look quite healthy from outside, but they do face some kind of stiffness and painful conditions, in their bones or bone joints.

As we age, these kind of pain might aggravate, and make normal life, difficult.

The person affected with the unhealthy bones, finds it difficult to walk, to sit comfortably, to sleep, to bend, or to lift, even the light weight objects.

If not paid attention to this, the problem of the weakness in the bones, pain, related muscle spasm, can lead to joint destruction. This further can result in limitation of the joint movement or even worse, deformities.

A specific mention is necessary, as regards the women here. The women in particular, undergo a lot of changes, physically and emotionally, at different stages of life. But after the onset of Menopause, due to the various hormonal changes, bone health must be paid attention to.

What can you do, to keep your bones healthy?

  • Eat foods rich in Calcium,
  • Vitamin A and D—which is essential for bone health,
  • Exercise, especially meant to strengthen bones,
  • Detoxify, to boost digestion, to improve absorption of the nutrients,
  • Lead a healthy lifestyle, and have a positive thinking.

A combination of White and Black Sesame seeds and Flax seeds: Food for healthy bones
A combination of White and Black Sesame seeds and Flax seeds: Food for healthy bones | Source
Food for healthy bones.
Food for healthy bones. | Source

7 Foods, you must eat, for strong and healthy Bones.

It‘s quite common to buy the artificial supplements from the chemist, and start taking them.

But why not depend on the Mother Nature, which has abundance of food, available for the bone health. And, they can get absorbed in our digestive system, in a better way.

Check this out----

1. The humble milk, and milk products:

Milk is the most obvious solution, for building strong and healthy bones. You can even opt for curd or yoghurt, paneer or cottage cheese, or other dairy products. Dairy products are rich sources of calcium.

2. Carrots, Spinach, Pulses:

Some people can not digest milk. For them, taking the juice of Carrots and Spinach mixed together, is a very healthy option, for making the bones healthy.

Carrots are a rich source of Calcium, and it is also rich in Anti oxidants.

3. Pulses/ Lentils:

All whole pulses like the Rajma or Kidney beans, Kabuli chana or Chick peas, kala chana or Horse gram and other Lentils are rich sources of Calcium, and should be included in your daily diet.

4. Seeds:

An equal amount of black and white Sesame seeds and Flax seeds, is a very good source of Calcium.

You can make a tasty snack of it. Dry roast lightly, 1 teaspoon each, of the white and black Sesame seeds and Flax seeds, and eat it everyday. You may add a pinch of salt, if you like.

5. Green Leafy Vegetables:

Other rich sources of Calcium, Vitamin A and D required for bone health, can be found in Soya beans, Broccoli, green leafy vegetables, figs etc.

6. Fenugreek seeds:

Fenugreek seeds or its leaves (Methi daana or patte in Hindi), are very good for the bone health. You can soak the seeds in water overnight, and drink it’s water the next morning. It’s leaves can also be mixed, in the dough of bread or chapati, after washing, cleaning and cutting it. Fenugreek has huge amount of calcium.

7. Cod liver oil:

Cod liver oil is also good for boosting the bone health.

Yoga for Bone health, Source: You tube

Exercise is very important for the bone health

  • Performing some exercise, for the bone health, is essential everyday. Not only will it help to improve your bone health, but it will also build your muscle strength and coordination of your body.
  • Regular exercise, can help to prevent diseases, such as Arthritis, Osteoporosis and other bone related diseases.
  • As we age, we begin to lose the bone mass and density. Bone strength exercises, such as weight training, climbing the stairs, weight bearing exercises, can help to rebuild, and maintain the bone density.
  • A 30 minute schedule will be good enough, to maintain the bone health. However, if someone is suffering from some health issues, such as Diabetes, Hypertension, Cardiovascular diseases and other ailments, it’s important to consult their physician, before following any exercise program.
  • If someone already has Arthritis or Osteoporosis, the doctor's or physiotherapist's advice must be taken, before embarking on any particular exercise. Because, if the person is already in pain, the exercises may worsen the situation.
  • Proper guidance by a qualified Physiotherapist is absolutely important, since any wrong movement of the limbs, can worsen the condition.

Specific Yoga asanas, such as:


are also good for strengthening the bones. They must be performed under expert guidance.

Regular yoga practice, provides relief, and the dependency on the pain killers, is reduced. As we know, the pain killers have, a lot of side effects.

Do you take extra care of your bone health?

See results

To Sum Up:

  • If we do not take care of our bones, right from the childhood, slowly and gradually, they begin to lose their mass, and they become brittle and fragile, and this might lead to fractures as well.
  • Strong and healthy bones support us, and help our movements and also protect our vital organs, such as the heart, lungs, brain and other organs.
  • It is never too late, to take care of your bones. You can do it at any age.

Start now!

Bone healthy foods, Source: You tube

Calcium rich foods, Source: YouTube

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Chitrangada Sharan


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    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      3 years ago from New Delhi, India

      Thank you Ben Coplin, for reading and commenting on this article!

      I am pleased that you found this helpful.

    • Ben Coplin profile image

      Grow Healthy Vending 

      3 years ago from Irvine, California

      This is a great eye opening article. Thanks for the post!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks Susan Recipes, for your visit and comments!

    • Susan Recipes profile image


      6 years ago from India

      Very useful hub. Thanks for sharing. Voted up.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks JPSO138, for visiting this hub and your insightful comments!

      You are right that women are more prone to have bone related weakness, that too when they reach their middle ages. I am myself taking precautions as advised by my physician.

      Many thanks to you for appreciating my little effort!

    • JPSO138 profile image


      6 years ago from Cebu, Philippines, International

      I really appreciate you making this hub. A lot of people indeed are suffering from lack of calcium and osteoporosis. Studies have even shown that one out of 3 women may suffer from osteoporosis. The key is of course prevention and with this hub that you wrote would be a good guide indeed.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Hi Rushi Ahmed!

      Thanks for reading this hub and your lovely comments!

      I would be very happy, if these tips help your mother in any way. My best wishes and thanks for your appreciation once again.

    • passionate77 profile image


      6 years ago

      great tips chitra, i will refer this post to my mother, really very helpful and informative hub on this topic. million thanks for sharing such great and interesting ideas. stay blessed dear!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Hi Suzanne!

      Thanks for reading this hub and your insightful comments!

      It is good to take care of our bones from an early age, so that the problem does not become worse, when we start to age.

      I am deeply concerned about your mother. Hope she recovers completely from her problem, as exercises advised by the concerned specialist does help a lot. My best wishes!

      Thanks for your support and vote up!

    • Suzanne Day profile image

      Suzanne Day 

      6 years ago from Melbourne, Victoria, Australia

      My mother has trouble with her knee bones due to "spurs", which is a sort of ageing bone growth that is a disease. She finds that yoga and exercise prescribed for the knee works wonders. The only other way was to take medication to dull the pain. She says that the exercise has helped a lot and has prevented the growth spreading. Healthy bones should definitely be encouraged for younger people before they grow old. Voted up!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks Craftytothecore, for your kind visit and positive feedback!

      I am sorry to learn about your problem. May be you should get some amount of Sun exposure to improve your Vitamin D deficiency. For neck pain, Physiotherapy helps a lot. Just a week long treatment and suggested exercises by the concerned specialist, can relieve you from the pain.

      Wish you all the best and thanks again!

    • CraftytotheCore profile image


      6 years ago

      Very good tips. I have arthritis in my neck. I walk and take vitamins. But my Vit. D is deficient. I've been taking cod fish oil too. Great tips on keeping our bones healthy. I used to take mine for granted! LOL

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Hi CharronsChatter!

      I am glad you found the information useful.

      Regarding your query, you can take the sesame seeds or flax seeds individually as well. I just suggested to combine them to make consumption easy. I usually take it in combination.

      Thanks for reading and commenting!

    • CharronsChatter profile image

      Karen Robiscoe 

      6 years ago from California

      This is a great HUB. I had no idea sesame seeds were good for you! Tasty, yes...but now I look at them in a new light. Do you have to mix them for maximum benefit, I wonder? mentioned broccoli. I love this veggie, and it is often left out in the cold. It can be so tasty if prepared properly. :)

      I hit many things with thumbs...:)

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Hi Bobbi Purvis!

      Its a pleasure to have you here! Thanks for reading the hub and commenting!

      Grandparents give such useful advice and they always have good wishes for us.

      Thanks for your support and appreciation!

    • PurvisBobbi44 profile image

      Barbara Purvis Hunter 

      6 years ago from Florida


      My Grandmother made me aware of how important taking care of one's body is at a very young age.

      This hub has great information for everyone.

      Have a great weekend.

      Bobbi Purvis

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks thelyricwriter, for reading this hub and commenting!

      I think you are too young to have any weakness in bones. But may be, you are working in a certain posture, which is causing you pain and hurt. You should perform corrective exercises after consulting your Physiotherapist and that would certainly help. Meanwhile you can make changes in your diet, by including food items, which help to make bones strong and healthy. I prefer suitable nutrition by natural food rather than supplements. In any case, it is wise to consult your physician, before the problem gets worse.

      Glad that you liked the hub as informative and thank you so much for your support, votes and share.

    • thelyricwriter profile image

      Richard Ricky Hale 

      6 years ago from West Virginia

      Chitrangada, very informative article on bone health. I'm almost 31 so I'm at the age where I'm trying to take better care of myself. Very useful information and tips. I'm wondering if there's a special vitamin or supplement for back bones. My back is always hurting, wonder if it's my bones? Well done:) Voted up, useful, awesome, interesting, and shared on FB.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks Dim Flaxenwick, for stopping by and your valuable comments!

      I am sorry to hear about your suffering. Once you get Osteoarthritis, you will always have to take care of it, by means of Yoga, suggested exercises and diet suggestions. Then you will be able to maintain and the things will be under control.

      Wish you best of health and take care! Thanks!

    • Dim Flaxenwick profile image

      Dim Flaxenwick 

      6 years ago from Great Britain

      Wonderful hub and very relevant to me. l have been suffering with oestsoarthritis since l was in my 30,s It is not something that gets better with age.!!!

      So l am very happy to read all this information. No doubt l will come back to again.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks jseven, for stopping by and your valuable comments!

      I agree with you about today' s food habits. We should share our experiences about healthy living as much as we can.

      Thanks for voting up!

    • jseven profile image


      6 years ago from Michigan

      Thank you for sharing very important health information. Today's foods often leech the nutrients from bones and eating/drinking the right ones can counteract this. Voted up and more!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks mylindaelliott, for stopping by and your kind comments! So nice to see you here!

      Anything we eat, has an effect on our whole system. So it is wise to eat healthy and be conscious of what we are eating. And this should start at a very young age.

      Many thanks again!

    • mylindaelliott profile image


      6 years ago from Louisiana

      I eat healthy for other reasons but I never really thought of it for my bones. This was an eye opening article.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks suzettenaples, for reading the hub and your positive comments!

      So ggod to see you here.

      It is so nice that you are taking care of your bones. I think I have reached that 'certain age', when I should be taking extra care of my bones. Therefore wanted to share with others.

      Have a good day!

    • suzettenaples profile image

      Suzette Walker 

      6 years ago from Taos, NM

      Great and helpful hub you have here! I enjoyed reading this. I do take care of my bones through Vitamin supplements and diet. This is so informative and interesting. Every woman of a certain age (lol) should read this. Thanks for sharing your knowledge with us.

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks MarleneB, for reading and commenting! You are such a great support here at HP-----I appreciate it.

      I am concerned to know that you are facing trouble with Arthritis. May be you should consult an Orthopedic specialist, who might advise you for some physiotherapy sessions. Once there is relief from pain, you can do your exercises to maintain bone health.

      Sometimes back, I had developed back pain, for which I was advised some exercises and since then I have religiously followed them. I do it twice a day. And touch wood the pain does not trouble me. Pills give only temporary relief and have side effects too. Taking food consciously for healthy bones will help further. Wish you all the best!

      Thanks again!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks manatita44, for stopping by and your positive feedback!

      I always prefer Natural products over artificial ones and the results are always encouraging. I am touched by your appreciation and support.

      God bless you! Have a good day!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks younghopes, for reading and commenting!

      I am glad you found the hub useful and informative----thanks for voting up and sharing!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks peachpurple, for your visit and appreciation!

      I am pleased to know that this hub might help your Mom.

      Thanks for voting up and your lovely comments!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Hi Suzanne!

      It's a pleasure to see you here---Thanks for reading the hub and your lovely comments!

      I hope you will take care of this aspect of your health as well. Thanks for your votes, support and share!

    • ChitrangadaSharan profile imageAUTHOR

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      Thanks Devika, for reading the hub and your appreciative comments! I am glad you found it informative and helpful.

    • MarleneB profile image

      Marlene Bertrand 

      6 years ago from USA

      I have trouble with arthritis and at the same time, I'm not a fan of taking pills. I'm really trying hard to eat right to build health and strength. I had no idea that carrots were rich in calcium. That was good to learn. I like your warning, "Take care before it is too late!"

    • manatita44 profile image


      6 years ago from london

      Thank you for your healthy hubs. I am at the stage where I need to read these nature intended articles. I do apply some of them as well. I always say that I love givers. You are giving in a loving way. Much peace.

    • younghopes profile image

      Shadaan Alam 

      6 years ago from India

      You have really given us a detailed info on healthy bones. i never knew that rajma or kabuli chana too were good sources of calcium too, sharing this post, voted up

    • peachpurple profile image


      6 years ago from Home Sweet Home

      very good hub. Gonna share with my mum. She hates milk. voted up

    • Suzie HQ profile image

      Suzanne Ridgeway 

      6 years ago from Dublin, Ireland

      Hi Chitrangada,

      Great info on an important part of our health and one I am probably not the best at thinking about but loved all these interesting facts and ideas. Carrots and Spinach is a great one for those with a milk intolerance or do not take milk. Voted up, useful, interesting, shared!

    • DDE profile image

      Devika Primić 

      6 years ago from Dubrovnik, Croatia

      Great foods for strong bones and I enjoy all the foods you mentioned, an informative and helpful source for many readers.


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