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How to Build Stronger Bones

5 Things About Building Stronger Bones

Many of us tend to think about bone health as an issue for our mothers or grandmothers, but the way we treat our bodies now affects bone strength later. There are a number of culprits when it comes to low bone density, but the good news is there are things you can do to prevent bone loss. Fitness magazine got the lowdown on bone health from several experts. So check out these five things about building stronger bones, and get on your way to building a sturdier frame.

  1. Thinner women are more likely to experience bone loss at a young age, according to Elizabeth Shane, MD, of the Columbia University Medical Center. She described some of her female patients in their 20s and 30s, saying, "They are trying so hard to keep their weight low that they're skimping on important nutrients or working out too much. It's a recipe for early bone loss."
  2. Be sure you're getting enough bone-building calcium and Vitamin D.

To see three more things about bone strength,


  1. Increase bone mass through weight-bearing activities, but beware of incessant exercise that causes your period to stop, because it could make your bones more fragile.
  2. Do exercises that target areas particularly susceptible to bone loss, such as your shoulders, arms, spine, wrists, hips, and legs.
  3. Discuss your diet with your doctor to make sure you're getting essential nutrients. She may recommend adding vitamins to supplement where your diet falls short.


Join The Conversation
almostloli almostloli 8 years
i take vitD calcium and phytoestrogen supplements
Spectra Spectra 8 years
Both of my grandmas have osteoporosis, so I'm being very careful to make sure I'm doing all I can to prevent it. I do strength training, get my calcium and vitamin D, and I will start getting my DEXA bone scans once I'm 30 and my insurance starts covering it. The last thing I'd want would be to break a hip or something!
aimeeb aimeeb 8 years
I need more calcium for sure.
GlowingMoon GlowingMoon 8 years
I'm fairly young, and bone health is important me. Osteoporosis runs in my family, so I've been taking preventative measures to offset that. I do appropriate exercises, eat calcium-rich foods, and had routine bone scans. Everything is paying off, as I have dense, healthy bones. I intend to keep it that way. :)
miss-malone miss-malone 8 years
Good to know :)
lollofit lollofit 8 years
Hey thanks for the info fit. Great to have health tips not just about the outside of our bodies
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