Strong bones are important for everyone in the family. We don’t even think about our bones unless they are injured. We can intentionally build stronger bones.

Personal Story

I was taking Tung Soo Do, a form of Korean karate. It was my turn to break a cement block with my hand. My instructor only allowed me to break one block because of my tiny wrist. He didn’t want me to break any bones. I didn’t want to break anything either!

My instructor showed me how to hold my hand, where to aim, and how to drop down on my knee. He then said, “Whenever you’re ready.” I took a breath, focused on what he had taught me, and made my move. “Wham!” The cement block broke and fell to the floor. “I did it!” I have proof on video.

Building Strong Bones

Like my instructor taught me how to break a cement block, I am going to teach on how to improve bone strength by understanding bone structure, focusing your aim, making your move, and dropping to your knees.

Understanding Bone Structure

Here’s the short lesson:

• Minerals give bones strength.
• Bone tissues store minerals.

Focusing Your Aim

Protect your bones before, during, and after pregnancy. A woman can absorb calcium from food and supplements better than non-pregnant women during the first half of her pregnancy.

• Studies show that building bone density should start when girls are young.
• A pregnant woman needs 1,000 mg of calcium each day from combined food and supplements.
• Most pregnant women need vitamin D, if a lab test shows a need. A study showed that women who were deficient in vitamin D had children with a “lower-than-normal” bone mass.
• Breastfeeding also affects a mother’s bones, and calcium supplementation is often necessary to prevent bone loss.
• One must use their bones to retain bone density and prevent osteoporosis.

For all genders and ages in the family, we must focus on nutrition, supplements, and exercise.

Nutrition

Bones need adequate levels of vitamins and minerals:

• Bone growth comes from calcium and phosphorus. Foods with calcium: dairy products, dark green, leafy vegetables, salmon with bones, corn tortillas, almonds, etc.
• Collagen formation in the bones and other tissues needs vitamin C to work.
• Protein synthesis needs vitamins B12 and K.

A person builds strong bones by eating a variety of good food. These include:

• High-quality protein
• Dairy products
• Fresh vegetables
• Fruit
• Whole grains

Avoid smoking and alcohol, which negatively affects bone strength.

Supplements

Bodies may need supplementation if the diet does not provide enough of these vitamins and minerals.

• Daily multivitamin and mineral supplement
• Calcium prevents bone loss and fractures.
• Vitamin D helps bone health.

Physical Moves

Exercising promotes healthy bones and is important to prevent osteoporosis and fractures.

• Daily exercise, including both aerobic and weight-bearing activities.
• Exercise at least three times a week for 30 minutes.
• Certain yoga stretches are helpful.

Drop to Your Knees

Prayer is helpful in determining how to help yourself and your family to have stronger bones.

A healthy lifestyle of good food, supplementation, and exercise is a good place to start for building strong bones in people of all ages.

May God bless your healthful endeavors!

Joni

P.S. Please encourage others by writing how you improve bone strength in the comment section above.