The build of our whole body is base on our skeleton that gives us the ability to move and function.
Maybe during your childhood and adolescence days, you have no problem with your bones. The younger you are, the stronger of bones you have. You don’t need to be overconfident, it’s not too early or too late to have healthy bones.
Not only because of the lack of nutrients, but also poor lifestyle habits really affect the cracking of bones. Once you reach over 30 years of age, you will experience some cracking. If you didn’t pay attention to it as early as possible, it will become worse.
I am sure that you do not want to develop bone-related diseases. Then follow these below natural ways to build healthy bones:
1. Eat Foods Rich in Calcium
When you say “calcium”, automatically you will think about bones. There is a lot of food rich in calcium that you can take. The most popular one is milk- every child’s favorite. Milk is very essential for strengthening bones and very rich in calcium. Not only dairy products, here are some rich-calcium food you can eat:
– salmon
– broccoli
– almonds
– tofu
– soy milk
– sardines
– leafy vegetables such as spinach etc.
– eggs
2. Vitamin D is Essential Also
Do not focus on calcium only, Vitamin D is very important also to build healthy bones. Sun exposure for about 15 minutes daily is enough Vitamin D required for calcium absorption. There some food rich in Vitamin D:
– Milk
– Fortified soy and rice beverages
– Fortified orange juice
– Fatty fish like salmon and sardines
– Margarine
– Egg yolks
– Fortified yogurts
3. Move Your Body
Physical activity is very important for reconstruction and to strengthen your bones. Not only for bones, but also for balance, coordination and muscle strength. You must know the best exercises to prevent bone diseases such as osteoporosis. Some examples are walking, running, dancing, playing tennis, and weight training.
No need to be excessive, at least 30 minutes per day and 3 – 5 times a week is enough.
4. Avoid Too Much Caffeine
Many do not know about it but the excessive drinking of caffeine beverages such as coffee, tea, and cola can affect the development of our bones. Instead of drinking them, just switch to milk. Regular drinking of alcohol also can increase the calcium loss in urine.
People working at night tend to drink too much coffee to fight the sleepiness. Maybe 1 cup is enough but two cups is too much.
5. Avoid Smoking
Compared to non-smokers, smokers tend to have weaker bones. Smoking can cause the loss of calcium and higher risk of bone diseases. So as early as possible, stop smoking. It will be hard at first but just think of your health. Bad habits can lead to bad health.
6. Maintain a Healthy Weight
You need to maintain balance and stable weight for your healthy bones. One example is being underweight. Underweight can increase the risk of osteoporosis and osteopenia. This is the main factor that reduced bone loss and bone density.
If you are overweight, it can increase the risk of fractures due to excess weight. If you slipped and fall in the ground, it will most likely that you will suffer a fracture of bones if you are overweight.
Watch out for your weight since it is one of the most important factors to have stronger bones. You will know the average or right weight for you. It will depend on some factors such as your height etc.
7. Seek Medical Help
Everything you are curious about, medical experts can help you. If you feel something wrong with your body, do not hesitate to ask for help.
Especially for perimenopausal women, you need to consider having a checkup. As we grow old, our estrogen level will become low which is related to bone loss.
As doctors say, “None of these medications works without Calcium and Vitamin D as building blocks”.
8. Take the Best Vitamin D Supplement
Magnical-D by Nutrifii – Your source of Vitamin D, Calcium & Magnesium 
Instead of spending time under the heat of the sun or calculating a number of vitamins you get from what you eat, we present to you Magnical – D. Packed with many other vitamins and minerals, there is no saying no to this product!
Magnical-D by Nutrifii is super-enriched with not just Vitamin D. The vitamins and minerals in Magnical-D are vital for supporting and strengthening bone and cardiovascular health.
We present to you Magnical-D, the source of your Vitamin D, the solution for strong bones and muscles!
