How To Strengthen Bones And Joints?
How To Strengthen Bones And Joints?

Are you facing joint and bone issues and want to know How To Strengthen Bones And Joints? This article will help you to find the answer to this question. Here we will discuss how to deal with bones and joins related issues and which diet suits your bones.

The human body’s musculoskeletal system consists of muscles, bones, ligaments, joints, tendons, and cartilage. Flexible joints and strong bones allow you to live an active lifestyle and remain healthy for a long time. It means that it is essential to maintain their condition because any violation can lead to severe health problems.

Several processes in our body control the condition and formation of the skeletal system. However, external factors such as physical activity and nutrition also affect our bones and joints. As we have mentioned, bones and joint health is extremely, so everyone should have information about its care. You should also know the amount of vitamin D and calcium in your bodies because their joints and bones need these elements.


Calcium comes among the five most important minerals for the human body. It helps in dealing with many complex processes of the body. In particular, it is a building material for our bones and responsible for their renewal and strength. When we consume less calcium, then our body consumes the calcium stored in our bones. 

The reasons for calcium deficiencies are fasting, an unbalanced diet, lack of vitamin D, less consumption of calcium-rich foods, stress, pregnancy, old age or childhood, and many other diseases. Calcium deficiency is dangerous, as it leads to several serious consequences. Therefore, doctors include calcium tests in the diagnosis of many diseases. These tests also help assess the state of health in general.

Besides calcium, vitamin D, iron, potassium, phosphorus, and magnesium are also essential substances for joints and bones.

Vitamin D

The second most important element for bone health is Vitamin D because it promotes phosphorus and calcium absorption and levels their need in the body. It is synthesized in sunlight. For this vitamin’s production, a person needs sun exposure at least three times a week for 10-15 minutes a day. All people need ” Sunny” vitamins. Because of vitamin D deficiency, children may develop rickets because it is necessary for skeleton formation. The bones become weaker in adults due to lack of Vitamin D, and fracture risk increases.

Consider this chart o know daily calcium intake:

Daily Calcium Intake

Group (gender, age)Norm per day, mg
Men over 701200
Men from 50 to 70 years old1000
Pregnant and lactating women1000
Women 50 to 70 and older1200
Adults from 19 to 50 years old1000
Children from 1 to 13 years old700-1300
Daily Calcium Intake chart for 1 – 70+ year age

How to improve bone health in adults?

Everyone can become a victim of bone health problems because, after a certain age, bone tissues lose calcium if you don’t take proper care of them. Women face this issue after menopause, leading to the development of osteoporosis, musculoskeletal system, and fractures. Men are also not protected from such a problem after 50 years, but their process is not as pronounced as in women. But after 70, both males and females face bones related issues. For proper care and reducing the effects of bones and joints problems, take proper nutrition (mentioned below).

How to strengthen bones after fractures?

Bone fractures occur for a variety of reasons, and bone weakness because of calcium deficiency is among the top. You must know that the body’s need for calcium increases after injuries. In this situation, the only diet will not be the sole solution. The amount of this mineral should be increased by using other methods such as supplements. You should also pay attention to folk remedies, such as mummy, fir oil, eggshell powder, rosehip infusion, kelp, herbal and, natural birch sap. 

Note: Consult doctors for serious issues!

How to strengthen your child’s bones?

All parents want that their child must grow up healthy, and calcium contributes largely to this. Children are also at risk of calcium deficiency, and the need for this mineral arises even before his/her birth (in the mother’s womb). It is proof that calcium is a vital element for full development and normal growth. Its deficiency affects health, physical and mental development, immunity, posture deteriorates, and teeth. Therefore, baby bones must be constantly taken care of. To make them stronger, children should be given calcium gummies or keep them in the sun for a few minutes daily. Gummies is the best solution because the chewable form will appeal to those who find it difficult to swallow tablets.

Helpful Tips for Maintaining Bone Health

  • Eat foods that are high in bone-healthy substances.
  • Include physical activity in your lifestyle. It can be sports, running, swimming, yoga, cycling, dancing, and walking. 
  • Take a good rest at least once a week.
  • Protect your bones and joints.
  • Maintain a healthy weight because heavyweight puts more stress on your knees.
  • Eat less caffeine, such as coffee, and find healthier substitutes for this drink.
  • Reduce your intake of salt because it helps in reducing bone density.
  • Avoid alcohol and stop smoking.

What foods strengthen bones?

Nutrition plays a critical role o keep us healthy. Calcium-rich foods are very varied and delicious. And the main advantage of these foods is to strengthen joints and bones. But it is essential to know which foods provide calcium to our body.

Dairy products: Natural low-fat yoghurt, milk whey, kefir, cottage cheese, acidophilus, sour cream, hard cheese, and feta cheese

Milk: if you face a lactose intolerance problem or you are vegan, then choose soy milk or almond milk.

Dark leafy greens and cabbage: Peking cabbage, Spinach, kale, watercress, white cabbage, red cabbage, broccoli, arugula, Brussels sprouts, beet greens.

Fish: pink salmon, sardines, tuna, horse mackerel, sprats, dried roach, anchovy, river perch, pike perch, smelt, herring, pollock, and pike.

Seafood: crabs, shrimps, oysters.

Seeds: pumpkin, sunflower, poppy, sesame, and flax.

Nuts: almonds, pistachios, hazelnuts, walnuts, and Brazilian.

Legumes: peas, beans, and soybeans.

Eggs: the yolk.

Algae: seaweed.

Groats: oat, rice, barley, wheat bran, buckwheat.

Dried fruits: figs, dried apricots, raisins, and dates

Fruits and berries: persimmons, oranges, lemons, kiwi, raspberries, currants.

Spices and herbs: cilantro, garlic, basil, dill, green onions, parsley, celery, thyme, mint, marjoram, rosemary, dandelion leaves, nettle, and chicory greens.

Vegetables: radishes, cucumbers, carrots, tomatoes, and olives.

Bread: grain.

Oils: sesame.

Meat and poultry: chicken and veal.

These were some tips and nutrition guide to strengthening your bones and joints. So follow them and enjoy life with strong bones.

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