Strong bones are essential, especially in your 40s and beyond, when bone loss and risk for osteoporosis increase. Maintaining healthy, durable bones as you age is also associated with improved lung function, decreased back pain and even a lower risk of hearing loss. Clearly, bones are a foundational part of full-body health!
If you’re looking for strategies for naturally strong bones, check out these five simple, science-backed ideas you can put into practice today.
1. Bones love lycopene
Foods like tomatoes, carrots and watermelon contain beneficial amounts of lycopene, a type of carotenoid known for its potent antioxidant effects. Research suggests that a diet rich in carotenoids, including lycopene, is associated with higher bone density. Lycopene in particular has been pinpointed for helping to inhibit bone-degrading cells called osteoclasts.
Tip for tomatoes: Cooking tomatoes can increase the availability of lycopene, so consider incorporating cooked tomatoes or tomato-based sauces into your meals. Looking to supplement with lycopene? It’s included in our Better Bones Builder formula for women at risk for bone loss.
2. Cut back on alcohol consumption
A glass of wine every now and again is one thing, but excessive drinking can negatively affect bone health and increase the risk of osteoporosis. According to researchers from Baylor University, long-term alcohol consumption can interfere with bone building and replacement of bone tissue, resulting in decreased bone density and increased risk of fracture.
Looking for a sparkling holiday drink that skips the alcohol and is good for your bones? Try this Alkalizing Holiday Citrus & Cranberry Mocktail recipe to keep your bone health on track over the holidays.
Alkalizing Holiday Citrus & Cranberry Mocktail
Ingredients:
- 1/2 cup lemon juice (alkalizing and high in Vitamin C for collagen production, supporting bone strength)
- 1/2 cup orange juice
- 1/4 cup unsweetened cranberry juice
- 1/2 teaspoon apple cider vinegar (alkalizing and aids in digestion)
- 1/2 teaspoon grated ginger (anti-inflammatory, supports bone health)
- 1 tablespoon maple syrup or honey (optional, natural sweetener to balance tartness)
- 1 cup sparkling water (adds a festive fizz)
- Ice cubes
- Fresh mint leaves for garnish
- Optional garnish: pomegranate seeds (for antioxidants and a festive touch!)
Directions:
In a pitcher, mix lemon juice, orange juice, unsweetened cranberry juice, apple cider vinegar, and grated ginger. Add maple syrup or honey, and stir well to combine. Fill glasses with ice cubes and pour the juice mixture over the ice. Top each glass with sparkling water for a bubbly finish. Add pomegranate and mint if desired.
3. Engage in weight-bearing exercise
When you walk, run, hop and skip, you are pushing against gravity in order to move. This resistance and impact puts stress on your bones, which then sends a signal to your body to make bone stronger and denser so your skeleton can withstand the stress. Weight-bearing exercises include activities like weightlifting, walking, jogging, dancing or jumping rope — or even carrying groceries! Learn more about choosing the best exercises for your bones.
4. Increase Vitamin K-2 intake
Want to keep your bones and your heart healthy? Vitamin K-2 is essential for healthy bones because it has the unique capacity to activate proteins that help to keep calcium in bone, but it also helps your heart by keeping calcium out of your arteries. To get these advantages, incorporate Vitamin K-2-rich foods like natto (fermented soy bean), hard cheeses and egg yolks, or opt for an easily utilized Vitamin K-2 supplement. Research suggests that supplementation with K-2 in its menaquinone-7 (MK-7) form may increase bone density, particularly in women.
5. Focus on alkalizing minerals for bone strength
An alkaline balance in your body helps protect essential minerals stored in your bones. Alkalizing minerals—like calcium, magnesium, and potassium—work together to keep bones strong, while Vitamin D and antioxidants help support this balance. To ensure you’re getting the 19 essential nutrients in the ideal ratio for bone health, consider a comprehensive supplement like Better Bones Builder.
