Building healthy bones during one’s early life is extremely important. It can ensure healthier bone health during one’s old age and a reduced risk of developing bone-related conditions. Thankfully, natural methods like consuming the right foods every day and making a few lifestyle changes can greatly influence how one’s bones grow. Moreover, doing so improves overall health. Let’s take a look at a few ways to promote and build healthy bones naturally.

1. Consume more vegetables 
Eating a generous portion of fresh vegetables is essential for the body and bones. Several studies have shown that consuming vegetables like broccoli, cabbage, and yellow veggies increases bone density significantly. Leafy greens contain vitamin K and calcium, both of which are super-important for bone health.

2. Consume adequate proteins
Some say that protein worsens bone health. But many studies have shown that including an adequate amount of protein with a whole lot of vegetables can increase bone density and improve bone health and calcium absorption. Lean meat like chicken and turkey, eggs, lentils, and yogurt are great sources of protein.

3. Reduce caffeine
A cup of joe might boost mornings, but it is not the most helpful when it comes to the bones. The caffeine present in coffee and other beverages like tea and energy drinks can lead to loss of calcium. Consuming caffeine in moderation is safe, but consuming over 300 milligrams a day might be harmful.

4. Limit sugar and salt
It is important to get the right amount of salt in meals. This is because too much salt can be harmful to the bones, while too little can cause bone-related problems like osteoporosis. Similarly, sugar is not the best component for the bones, as it can damage their density. It is best to consume sugar and salt in moderation.

5. Include calcium
Calcium is an important mineral for the bones. Consuming foods rich in calcium such as dairy products, tofu, and leafy greens, like kale, can help improve overall bone health. If one feels as though they are not able to get the required calcium amount from food, they can talk to a doctor about calcium supplements.

6. Workout
Various studies have found a link between working out and enhanced bone health. Exercise helps strengthen the bones and muscles and enhance bone health. It can also reduce inflammation and improve bone density. Strength training, walking, jogging, and other similar weight-bearing activities help build bone strength effectively.

7. Get Vitamin D
Vitamin D is essential for the body to absorb calcium. Therefore, one must maintain adequate vitamin D levels in the body. Talk to a doctor about vitamin D supplements or consume foods rich in the vitamin such as salmon, eggs, mushrooms, and cereals. One can also bask in the morning sun to get their daily dose of vitamin D.