WHOLESOME BONE

-DRINK MILK.It contains calcium, which is the cornerstone of strong bones.

 Eat yogurt and cheese. Not a milk drinker? A cup of yogurt has at least as much calcium as an eight-ounce cup of milk. And one ounce of Swiss cheese has nearly as much. Even if you’re lactose intolerant, yogurt and hard cheeses are low in lactose.

-EAT SARDINES. All those little fish bones have just what you need to build bone mass in your own body.

-Go green. Calcium is plentiful in many dark, leafy vegetables such as waterleaf,  lettuce, spinach, ewedu, etc.

-CALCIUM SUPPLEMENTS. Experts say too much calcium supplements can lead to kidney stones and that you must consult your doctor before you start taking it.

-Salmon and other types of fatty fish offer an array of bone-boosting nutrients. They contain calcium as well as vitamin D, which assist in calcium absorption. They’re also high in omega-3 fatty acids.

-NUTS AND SEEDS can bolster bone health in several ways. Walnuts are packed with omega-3 fatty acids. Peanuts and almonds also contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

-WEIGHT BEARING EXERCISE. To get the most out of your bone-boosting diet, you’ll want to do regular weight-bearing exercise. This includes any activity that uses the weight of your body or outside weights to stress the bones and muscles. The result is that your body lays down more bone material, and your bones become denser. Brisk walking, dancing, and tennis have all been shown to benefit your bones.