Vitamin D, exercise: 5 recommendations to strengthen your bones


Bones tend to weaken with age. Peak bone mass is usually reached in your late twenties or early thirties. From the age of about 35 years, more bone tissue is destroyed than newly produced. Therefore we start with age to naturally lose bone structure. Women are the most affected by the decrease in bone mass, especially after menopause. One in three women would suffer from osteoporosis at this age.

5 tips that will help you build strong bones

1 . The optimal diet for good bone health


Eat foods rich in calcium like dairy products: milk, butter, cheese or yogurt. Certain vegetables such as broccoli and fennel are also suppliers of calcium 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 in the intestine.

Anti-inflammatory foods

In addition, a study published in 2017 in the scientific journal Journal of Bone and Mineral Research has shown that a diet rich in anti-inflammatory foods (eg fruits, vegetables, fish, whole grains) helps maintain bone density and reduce the risk of hip fracture. Likewise, potatoes, rich in potassium, increase bone density. According to a study of over 100 ‘ adults, women who ate healthy saw their risk of hip fracture decreased compared to women who did not watch their diet. In men, this association between healthy eating and fracture was not observed.


In bones, proteins constitute an important part of the 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 recommended, such as: canned salmon (with bones) or sardines, beans, dairy products, green leafy vegetables and nuts.

Mineral water

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

2. The benefits of regular physical activity on the bones

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

3. Strengthen your balance, prevent falls

If you suffer from osteoporosis, pay close attention to 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 wise to rearrange your interior so as to avoid rugs and objects that may trip you up.

4. Make sure you have good posture

Good posture puts less stress or strain on the spine. Make sure you perform each movement correctly on a daily basis and adopt a good posture, especially in the back. For example when lifting a load, bend the knees, not the waist, and lift with the legs, keeping the upper back straight. Poor exercise can worsen the symptoms of osteoporosis. If possible, seek professional advice. In order to improve balance and posture, you can favor exercises such as Tai chi which will help you reduce the risk of falls and hunched shoulders.

5 . The two enemies to be defeated: 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 puts smokers at an increased risk of fractures. A study published in 2013 confirms the harmful effects of tobacco on 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

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