In the initial years of life, the bone grows at a rapid pace. They simply develop to allow us to walk, jump, run or do anything else which we would like. This goes on for all throughout the childhood and adolescent years. But then, when an individual becomes an adult and progresses towards early 40s, the bone health starts to deteriorate. The problem of weak bones is more prominent among women. If things are ignored, one can develop osteoporosis. Thus, exercise habits have to be built and nutritious diet needs to be implemented. Eating healthy and exercising regularly is the key to healthy bones. Choose right dietary strategies to improve the bones.

Consume Calcium Rich Diet

When it comes to stronger bones, calcium is the foundation. Not only for the bones, but also calcium is needed for healthy teeth, proper secretion of hormones, nerve signaling and muscle contraction.

Some Options in Calcium Rich Food

You may be wondering what some calcium rich foods are. To make sure you have healthy and strong bones, your diet should be rich in calcium.

Vitamin D: a must to consider

. In order to maintain the right level of calcium, you can consider items like soy or tofu, leafy vegetables like broccoli, low fat cheese, yogurt and milk, nuts like almonds.

Some options in calcium rich food

If there is any deficiency of calcium in your diet, you will end up with a host of health issues.If you are unable to get calcium adequately from your diet, it is best to consider a calcium supplement. Calcium citrate and calcium carbonate are absorbed in the best possible manner.Exposure to the rays of the sun is the best way to get Vitamin D. If you need Vitamin D more, stop using sunscreen lotion.

Foods rich in Vitamin D

If your location gets no sunlight, you may consume diet rich in Vitamin D. Your diet must include mushrooms, eggs, salmon or seafood. You may also go for vitamin D supplement.Apart from eating calcium rich diet, you must also indulge in strength training exercise to build healthy bones. Try out squats, body weight, pulls ups and presses. Strength training exercises should be done three times a week to gain maximum benefits.

What are the ways of improving the bone health?