How to Build Strong Bones and Fight Osteoporosis

The National Osteoporosis Foundation estimates there are 10 million Americans with osteoporosis and another 34 million who have low bone mass, putting them at risk for developing osteoporosis. While several factors are involved it developing osteoporosis, the disease is largely preventable by taking steps to build strong bones. Making healthy daily choices and lifestyle changes will help you build strong bones and fight osteoporosis.

Know Your Calcium Needs to Build Stronger Bones and Fight Osteoporosis
About 85-90% of adult bone mass is acquired by our late teens. It is therefore important to provide children and adolescents with a good foundation in building strong bones and preventing osteoporosis. Perhaps the most important building block in that foundation is calcium. Daily calcium requirements vary by age and increase until adulthood.

Daily calcium requirements by age:
Birth - 6 months: 210 milligrams
6 - 12 months: 270 milligrams
1 - 3 years: 500 milligrams
4 - 8 years: 800 milligrams
9 - 18 years: 1,300 milligrams
Adults: 1,000 - 1,300 milligrams

Consume Your Calcium to Build Strong Bones and Fight Osteoporosis
The easiest way to reach your daily calcium requirement is by eating dairy products. Just one cup of milk provides 300 milligrams of calcium. Eat at least three servings of dairy products each day to get a good start on your daily calcium requirements.

If you are allergic to dairy or do not consume animal protein, look to non-dairy sources for increasing your calcium intake.

The body can only absorb about 500 milligrams of calcium at any given time. Do not eat your calcium-rich foods all in one meal. Instead, spread your calcium intake out over the entire day. Allow at least 4 hours between calcium-rich meals for the best calcium absorption.

While healthy foods are the best way to consume your calcium, calcium supplements are available if you are concerned your diet is not providing everything you need. Choose a supplement made from calcium citrate, which is more easily absorbed by the body. A good calcium supplement will also contain vitamin D and magnesium. Magnesium, a mineral found in bones, is used by the body to increase bone density and prevent fractures.

Cut Back on Meat to Build Strong Bones and Fight Osteoporosis
Studies show that vegetarians have higher bone density and develop osteoporosis less frequently than meat eaters. Cut back on your meat intake by eating at least one vegetarian meal each week. Beans and legumes, which are good protein alternatives, offer between 30-160 milligrams of calcium per one cup serving.

Replace some of your red meat with calcium-rich varieties of fish and seafood. Shrimp and salmon are high in calcium, as well as vitamin D, which is needed for calcium absorption.

When cutting back on meat, be sure to get your required amount of protein. Protein is used by the body to build strong bones and fight osteoporosis. Diets excessively low in protein can increase your risk of developing osteoporosis. Do not go wild on the protein, as diets excessively high in protein also increase your risk for osteoporosis. The key is to eat a healthy balance.

Eat Fresh Produce to Build Strong Bones and Fight Osteoporosis
People who consume five or more servings of fresh produce per day have higher bone density levels than people who skimp on their fruits and vegetables. Dark green leafy vegetables, such as spinach and kale, are high in calcium. Fruits and vegetables which are naturally high in Vitamin C (citrus, tomatoes, potatoes, strawberries, etc.) increase bone density.

Get Some Sun to Build Strong Bones and Fight Osteoporosis
Vitamin D builds strong bones by helping the body deposit calcium. The body produces vitamin D when you are exposed to sunlight. Spend between 10-15 minutes per day outside in the sun without wearing sunscreen, or leave some part of your skin temporarily exposed (such as your hands) if you are wearing sunscreen.

During the winter months when sunlight is scarce, increase your intake of vitamin D rich foods, such as fish and fortified milk, to help you reach your required 400-800 IU of vitamin D per day.

Exercise to Build Strong Bones and Fight Osteoporosis
Weight-bearing exercise plays an important part in preventing osteoporosis. Weight-bearing exercises put stress on the bones, which triggers the body to make them grow stronger. High-impact activities, such as step aerobics, jumping jacks and dancing, offer the greatest bone health benefits.

If you are not up to the bouncing of high-impact activities, try walking. Leisurely walks do not offer as many bone health benefits as high energy walks, so pick up the pace and keep moving for at least 20 minutes.

Strength training also plays a role in building strong bones. Use dumbbells, resistance bands, gym equipment or even your own body weight in your workouts to increase your bone strength.

While swimming is not considered a weight-bearing exercise, recent studies have shown swimmers have higher bone density levels than non-swimmers. The current theory by experts is the water provides a strong resistance against the body and that leads to the same increase in bone density as seen in strength training workouts.

Make Lifestyle Changes to Build Strong Bones and Fight Osteoporosis
Studies show people who smoke have lower bone mass and more fractures than non-smokers. If you are a smoker who wants to build strong bones and fight osteoporosis, then quit smoking. The longer a person smokes, the more likely they are to have low bone density. This is especially true for women who smoke, as smoking lowers estrogen levels. Low estrogen levels cause the bones to thin, which increases the risk of osteoporosis.

Alcohol reduces the ability of the body to absorb calcium and Vitamin D. Women should have no more than one drink per day. Men should limit themselves to no more than two drinks daily.

Excessive intake of caffeine has been shown to lower calcium absorption in the body. Do not consume caffeine at the same time as eating your dairy or other calcium-rich foods. Limit your caffeine intake to less than 300 milligrams per day. A single cup of coffee or two cups of tea per day has little to no negative effect on bones in people who have adequate calcium intake.

People who eat diets high in salt show lower bone density levels than those who keep their salt intake to 2,300 milligrams or less per day. Calcium is lost through the kidneys when excessive amounts of salt are eaten. Reduce your salt intake by using other spices to flavor your food.

While experts are uncertain of the reason, people who drink excessive amounts of cola products score low on bone density scans. This is especially true in women. Do not drink cola products daily; save them for use as an occasional treat.