Having healthy bones is one of the many basic requirements for staying physically fit. Many essential nutrients and minerals are absorbed by your bones in the early childhood years, which makes up the bone density in an individual. But there still are ways to increase this density or maintain healthy bones with some tips and lifestyle changes. Let’s take a look at how one can have better bone health.

Start regular strength training
Unlike what most of you may think, strength training will not make your bones weak; in fact, it does quite the opposite. Some studies suggest that daily strength-training exercises increase bone mineral density in older men and women. Exercises that focus on weight-bearing and are of high-impact are advised. However, there must be a trainer present at all times if you are not experienced enough to do the workout alone.

Have calcium-rich foods
Calcium is one of the primary minerals that make up bone mass and must be added to your diet. Old bone cells break down on a daily basis, and new bone can only form if there is enough calcium in the body. According to recent research, one needs about 1000 mg of calcium each day, but this number is subject to change from one individual to another. You must consult your doctor to understand your body’s calcium requirements.

Include more foods with vitamins D and K2
Vitamin D helps absorb calcium in the body, making it an important nutrient for bone health. Studies have shown that those who are deficient of vitamin D are also known to have lower bone density, making them susceptible to fractures and other related injuries.
Vitamin K2 is responsible for bone formation. This nutrient helps modify osteocalcin, i.e., a protein that helps bind the bones along with prevention of loss of calcium from them.

Start taking collagen supplements
The main protein found in bones is collagen, making it an important element for having healthy bones. Collagen supplements may help keep the bone strong as you age. Amino acids like glycine, proline, and lysine significantly help with having healthy bones. However, the research around this topic is not too large-scale, so consulting your doctor would be ideal before starting the intake of any supplements.