How to make bones stronger?


    How to make bones stronger?

  • 1 Drinking milk weakens bones

    Drinking milk increases the chance of breaking bones, in addition to early death, especially for women. The problem is caused by the sugar galactose, which increases the activity of free radicals. The study was done at Uppsala University and published in the BMJ in 2013.

  • 2 Fitness training twice a week strengthens bones

    Those who do fitness training at least twice a week will maintain their bone strength. More fitness than that makes the bones even stronger. The study was done at University of Erlangen and published in the Scandinavian Journal of Medicine and Science in Sports in 2012.

  • 3 Dried prunes strengthen bones

    Dried prunes contain elements that build bone tissue and help prevent bones from being damaged by free radicals. The study was done at Oklahoma State University in 2002.

  • 4 Losing weight through dieting weakens bones

    People who lose weight by dieting, instead of exercising weaken their bones. The study was done at Washington University and published in Archives of Internal Medicine in 2006.

  • 5 Ginkgo makes bones strong

    Ginkgo biloba extracts can delay ageing and make bones stronger. The study was done at Brazilian Federal University of Juiz de Fora and published in Phytotherapy Research in 2010.

  • 6 Citrus fruit makes bones stronger

    Citrus fruits, such as orange and grapefruit, make bones stronger and delay the fracture rate. The study was done at Texas A&M University in 2006.

  • 7 Green and black tea make bones stronger

    Green and black tea positively affect bone health by reducing bone loss. The study was published in the American Journal of Clinical Nutrition in 2007.

  • 8 Olive oil makes bones stronger

    Olive oil makes bones stronger by affecting hormones and regulating actions of the immune system, which can cause bone loss. The study was done at Ain Shams University and published in BMC Complementary and Alternative Medicine in 2011.

  • 9 Soy milk helps bone remain strong

    2 glasses of soy milk a day will make sure the bones don't lose their mass. The study was published in European Journal of Nutrition in 2004.

  • 10 Strength training makes bones strong

    3 strength training sessions each week make bones strong without any additional supplements or medication. The study was published in the Journal of Aging and Health in 2009.

  • 11 Vitamin D maintains bone strength

    Vitamin D is crucial for maintaining and building bone tissue. Getting plenty of vitamin D from sunlight and diet is essential to making the bones strong.

  • 12 Calcium maintains bone strength

    Calcium is crucial for the body's bone tissue. Getting plenty of calcium from your diet is essential for making the bones strong.

  • 13 Creatine makes bones strong

    Creatine makes the bones stronger by about 12%. The study was done at McMaster University in 2007.