Ways to Strengthen Your Bones

A woman’s bones have a tendency to become brittle and weak as she ages. That is why osteoporosis is so common among older women. Keeping the bones strong is the key to preventing osteoporosis. Below are some of the things that can be done to strengthen the bones:

Get plenty of calcium and vitamin D

Calcium is one of the key minerals that keeps the bones strong. It is found in dark, leafy vegetables, orange juice and salmon. Women who are between the ages of 18 and 50 need about 1000 milligrams of calcium per day. Those who are over the age of 50 need 1200 milligrams per day. Women who have trouble getting the recommended amount of calcium in their diet should consider taking a supplement. However, a woman should not take more than more than 2000 milligrams of calcium per day.

Vitamin D is a nutrient that the body needs to absorb calcium. It is found in liver, eggs, milk and sardines. The sun is a natural source of vitamin D. However, most women do not spend enough time outside to get the recommended amount of vitamin D. Studies have shown that many women are deficient in this nutrient. A vitamin D deficiency can lead to brittle bones and numerous other health problems. Women need to get vitamin D every day, and those who are deficient may need to take a supplement.


Exercise also helps keep the bones strong and prevents bone loss. Women should make sure that they do a combination of weight-bearing and strength-training exercises for the best results. Tai chi, yoga and dancing are examples of weight-bearing exercises. Weight lifting, squats, pull-ups and push-ups are examples of strength-training exercises.

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