6 Easy Ways To Strengthen Your Bones

1)Eat Vegetables
dairy products are rich in calcium, but that's not the only source of the bone-building mineral. Leafy green vegetables in particular are packed not only with calcium, but with Vitamin K which has been shown to increase bone density and reduce the likelihood of fractures

2)Eat Plenty of Nuts
Nuts can be considered a superfood when it comes to bone health and fighting osteoporosis. They contain calcium and protein which are both essential to strong bones
A cup of Almonds and Brazil Nuts contains 385 mg and 213 mg of calcium respectively, while a cup of skim milk contains just under 300 mg. Plus, many nuts contain potassium which helps prevent calcium loss in urine

3)Avoid Extra Salt
Salt may be responsible for speeding up calcium loss which can ultimately lead to loss of bone mass. Therefore, not only avoid sprinkling extra salt onto your food, but that avoid foods which contain more than 20 percent of the daily recommended sodium intake. Processed and canned foods can be particularly high in sodium, so take care

4)Get Some Rays
calcium is necessary to build and maintain strong bones, it's vitamin D that aids in it's absorption. If you're not getting enough Vitamin D bones could become weak, brittle, and even misshapen. A combination of vitamin D and calcium is necessary to prevent osteoporosis in older adults.
Sunlight helps produce vitamin D in body and as little as 10-15 minutes of Sun exposure just 3 times a week will give you adequate amounts

5)Get Moving
Weight-bearing exercises not only help you build muscle and lose weight, they help you keep your bones strong too. With activities like walking, jogging, or climbing stairs strengthen bone tissue which start to lose in midlife

6)Kick the Soda Habit
Studies have suggested the more Cola drink (both regular and caffeine free), the lower their bone density will be
Other studies have shown excessive amounts of caffeine can lower the body's ability to absorb calcium
Whatever the case, it's probably best to replace your soda habit with water, milk, or if you need a little fizz, some carbonated water