Everyone knows that the best way to build strong bones is through exercise and a healthy diet. But what if you’re not feeling up to it? What then?

The truth is, there are other things you can do that will help your body deposit calcium into your bones. And some of them may surprise you!

Here are 10 ways to keep those bones strong without breaking a sweat:

Eat Calcium Rich Food:

Dairy products, leafy green vegetables and fortified foods are all great sources of calcium. Calcium can make up for the calcium your body isn’t getting from food by stimulating the parathyroid glands to produce more of a hormone that is responsible for depositing calcium into your bones.

Eat Fluoride Rich Foods:

Although fluoride has received bad press in recent years regarding its toxicity, most scientific studies have confirmed that it does improve bone density. Fluoride makes the bone more resistant to absorbing substances from the blood that would deplete it of minerals.

Drink Milk:

Milk has proven beneficial in building strong bones and preventing osteoporosis because calcium is a main ingredient in milk. And we all know calcium helps build stronger bones! As an added benefit, milk also contains protein and vitamin D that assist your body in the deposit of calcium.

Take Vitamin D:

Your body needs vitamin D to absorb calcium. Get some sun exposure or take a supplement to make sure you’re getting enough. Vitamin D is an important vitamin for preventing fractures and other injuries.

Avoid Smoking:

Smoking has been linked with a decrease in bone density, so quitting is always a good idea if you want to keep your bones healthy.

Avoid Excessive Alcohol Consumption:

Drinking too much alcohol can also impair your body’s ability to absorb calcium, leading to weaker bones over time. Alcohol also messes with your reproductive system, which is why many menopausal women find that drinking makes their bones ache.

Don’t Go Overboard With Caffeine:

Caffeine does increase calcium excretion in the urine, but moderate amounts of coffee are not harmful to you. Excessive consumption of caffeinated beverages can leach calcium from your bones and weaken them.

Take Calcium Supplements:

If you don’t think your diet is sufficient to give you the calcium you need, take a supplement. You can also use it as a healthy substitute for milk if you find milk difficult to digest or don’t like its taste.

Avoid Corticosteroids:

If you’re taking corticosteroids for conditions like asthma, it’s important to be aware that they can lead to bone loss and fractures. Talk to your doctor about alternatives if possible.

Maintain a Healthy Weight:

Being overweight or obese places extra stress on your bones, which can lead to a decrease in bone density. Obesity can also cause the body to produce more estrogen, a hormone that decreases calcium absorption. It can be difficult to maintain a healthy weight but is worth it if you want strong bones.

Participate in Weight Bearing Exercises:

Any kind of exercise that forces your muscles and/or bones to work against gravity will help strengthen them over time. Examples include stair climbing, yoga, dancing and horseback riding.

You don’t have to spend hours at the gym or eat a special diet to keep your bones healthy. With a few simple changes in your lifestyle you can give yourself a fighting chance against bone loss!

If you follow these tips but still aren’t seeing results, talk to your doctor about getting a bone density test. Osteoporosis is a serious condition and early detection is key to preventing fractures down the road.

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