What strengthen the bones ?

Answer

Resistance training.

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis. A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace. Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible.

https://europepmc.org/article/med/9927006

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

Answer

Walking/impact/Weight training. Protein. Collagen. Iron. Other minerals. Vitamin D3. B vitamins.

So milk does 100% fit the bill.

Milk is nutrient dense. Fat and protein. Quality stuff will naturally have decent D3 content.

Meat. Eggs. Animal protein will be a big help. Also, the source of dietary collagen and D3.

Answer

Dairy absolutely will help strengthen bones don’t know why you apparently think it wouldn’t.

Homemade bone broth will also help.

Like most are saying weight lifting and strength training with proper form will help build stronger bones.

Answer

When your skeleton feels stress from either impact force or weight pressure, it releases hormones that signal muscle repair and building.

Creatine Monohydrate is a supplement that helps strengthen bone, but the best thing is resistant training, and walking.

Answer

My biomechanical engineer friend did a research project showing that cyclical pressure increases bone density. The cycle of weight, no weight, weight, no weight, fosters bone strength. This goes for even the alternating weight with every step as you walk. The principle should apply to any bone tissue: push-ups or weight-bearing reps with arms, or alternating dumbbells above your center of gravity vs. beside it to apply cyclical pressure to your spine (arms up, arms to the front, arms up, etc.). There is something special about alternating pressure that triggers this effect.

Answer

Eat a well-balanced diet rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium.

Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D.

The charts below show how much calcium and vitamin D you need each day. Fruits and vegetables also contribute other nutrients that are important for bone health.

##Sources of calcium

• Tofu (calcium fortified).
• Soy milk (calcium fortified).
• Green leafy vegetables (e.g., broccoli, brussels sprouts, mustard greens, kale).
• Chinese cabbage or bok choy.
• Beans/legumes.
• Tortillas.
• Sardines/salmon with edible bones.
• Shrimp.
• Orange juice (calcium fortified).
• Pizza.
• Bread.
• Nuts/almonds.
• Dairy products (e.g., milk, cheese, yogurt)

 

##Recommended calcium and vitamin D intakes

Life-stage group | Calcium mg/day | Vitamin D (IU/day):—–|:—–:|:—–:Infants 0 to 6 months | 200 |400Infants 6 to 12 months | 260 | 4001 to 3 years old | 700 | 6004 to 8 years old |1,000| 6009 to 13 years old | 1,300 | 60014 to 18 years old | 1,300 | 60019 to 30 years old | 1,000 | 60031 to 50 years old | 1,000 | 60051- to 70-year-old males | 1,000 | 60051- to 70-year-old females | 1,200 | 600>70 years old | 1,200 | 80014 to 18 years old, pregnant/lactating | 1,300 | 60019 to 50 years old, pregnant/lactating | 1,000 | 600

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