Building Strong Bones - PIH Health

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Published on July 25, 2016

Building Strong Bones


osteoporosisHave you ever wondered how to build strong bones and keep osteoporosis at bay? Strong bones are an important factor in maintaining good health as a person ages. It’s important to understand what you can do to lower the risk of osteoporosis and avoid bone fractures.  

At the earliest age, bodies need Vitamin D to help bones grow. Vitamin D improves calcium absorption and bone growth, and the much needed calcium supports teeth structure and bone health overall. Vitamin D, along with calcium, is a key factor in building strong, healthy bones.

Bones reach peak density by the time a person reaches their mid-30s; however, it is never too late to keep bones strong according to the Mayo Clinic.

Eat and drink Vitamin D and calcium enriched foods and beverages

Many nutritious foods enriched with vitamin D and calcium include yogurt, milk, cheese, tuna, eggs, salmon, spinach, collard greens, fortified cereals and orange juice.


People who are physically inactive have a higher risk of osteoporosis. It’s important to be active and incorporate some weight bearing exercises to help strengthen bones. Brisk walking, tennis and basketball are also good exercises to support healthy bones.

Janet Staples-Edwards MD, an Internal Medicine doctor with PIH Health says, “A good diet of calcium enriched foods and beverages, along with exercise, will help to repair bones and keep muscles strong. This is most important as we get older.”

If your pantry and fridge aren’t stocked with some of the items listed, start by incorporating them into your diet slowly. Walking with a friend or spouse is also a good start in incorporating exercise into your daily routine. Incorporating small changes will have a better outcome and help to avoid osteoporosis and bone fractures.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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