Vitamin D, exercise: 5 recommendations to strengthen your bones

Bones tend to weaken with age. Peak bone mass is usually reached in your late 20s or early 30s. From the age of about 35, more bone tissue is destroyed than newly produced. As a result, we begin to lose bone structure naturally with age. Women are the most affected by the decrease in bone mass, especially after menopause. One in three women suffer from osteoporosis at this age.

5 tips that will help you have strong bones

1. The optimal diet for good bone health


Eat calcium-rich foods such as dairy products: milk, butter, cheese or yogurt. Some vegetables such as broccoli and fennel are also calcium providers and thus promote bone reconstruction.

Vitamin D

As much as possible, it is recommended to eat salmon regularly, because the vitamin D found in this fish increases the absorption of calcium at the intestinal level.

Anti-inflammatory foods

In addition, a study published in 2017 in the scientific journal Journal of Bone and Mineral Research showed that a diet rich in anti-inflammatory foods (eg fruits, vegetables, fish, whole grains) helped preserve bone density and reduce the risk of hip fracture. Similarly, potatoes, rich in potassium, help increase bone density. According to a study carried out on more than 100,000 adults, women who ate healthily saw their risk of hip fracture decrease compared to women who did not watch their diet. In men, this association between healthy diet and fracture was not observed.

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In bones, proteins make up a significant portion of mass and volume. They create a mesh of fibers that lay the foundation for growth. Proteins are like scaffolding. Calcium and phosphorus form on it and stiffen. Healthy sources of protein include: dairy products, fish, poultry, legumes, whole grains, nuts, seeds, broccoli and asparagus. Foods rich in protein and calcium are preferred such as: canned salmon (with bones) or sardines, beans, dairy products, leafy green vegetables and nuts.

Mineral water

In addition to good food hygiene, drink enough mineral water. Especially calcium-rich water. This drink can allow a very important contribution of this mineral.

2. The benefits of regular physical activity on the bones

Do regular sports (jogging, cross-country skiing) or physical exercise (walking), as the practice of exercise would have a beneficial effect in reducing or delaying osteoporosis. We also know that in particular aquagym (gymnastics in water) would be effective in treating this disease. A Spanish scientific study carried out by Camilo José Cela University has shown that running can increase bone density. Spanish scientists have also shown that the more kilometers you travel, the healthier your bones increase. Also according to this study, certain sports practices such as weightlifting, running or jumping strengthen the quality of the bones. In particular the density of mineralization.

3. Strengthen your balance, prevent falls

If you have osteoporosis, be very careful about falls. Take all the necessary precautions to avoid them: good shoes, good posture, avoid slippery floors, ice in winter, possibly carry a cane. If necessary, it may be a good idea to rearrange your interior to avoid carpets and objects that could cause you to trip.

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4. Make sure you have good posture

Good posture puts less stress or overload on the spine. Take care every day to perform each movement correctly and adopt a good posture, especially at the level of the back. For example when lifting, bend at the knees, not the waist, and lift with the legs, keeping the upper back straight. Improper exercise can aggravate the symptoms of osteoporosis. If possible, seek professional advice. In order to improve balance and posture, you can favor exercises like Tai chi which will help you reduce the risk of falls and hunched shoulders.

5. The two enemies to overcome: cigarettes and alcohol

Smoking and alcohol are associated with several risk factors for osteoporosis. Tobacco appears to interfere with calcium absorption while weakening bones due to loss of bone minerals. This exposes smokers to an increased risk of fracture. A study published in 2013 confirms the harmful effects of tobacco on the bones and spine. The same is true for excessive alcohol consumption over the long term. Besides lowering bone mineral content, chronic alcohol consumption has damaging effects on bone strength.


Dietary Inflammatory Index, Bone Mineral Density, and Risk of Fracture in Postmenopausal Women: Results From the Women’s Health Initiative

The More You Run, The Denser Your Bones Will Be, Camilo José Cela University Study

Cigarette smoking and musculoskeletal disorders

* The information and services available on in no way replace the consultation of competent health professionals. []

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