No Gym? No Problem: Boost Bone Strength With Smart Diet Tweaks

Last Updated:June 25, 2025, 12:01 IST

Many don’t know that magnesium is crucial for bone health – about 60% of the body’s magnesium is stored in the bones, supporting their strength and structure.

While regular exercise is crucial for overall health, it’s not always feasible for everyone. As we age, our bones and joints undergo significant changes, leading to decreased density, a concern that’s especially pronounced in post-menopausal women. Fortunately, you can support bone health by incorporating key nutrients into your diet, helping to maintain strong bones the risk of osteoporosis.

Increase Calcium Intake

Calcium is a crucial micronutrient for building strong bones. Experts recommend including calcium-rich foods in your daily diet, such as milk, yoghurt, canned fish, dark leafy greens, soybeans, and supplements. As we age, our bones become more susceptible to bone loss, which is why the recommended daily calcium intake is higher for individuals over 50. The recommended daily intake is:

• 1,000 mg for men 50-70 years
• 1,200 mg for men 71+ years and women 50+ years
• Maximum intake: 2,000 mg

Magnesium

Many aren’t aware that magnesium also plays a vital role in maintaining strong bones, with a significant portion – around 60% – of magnesium stored in bones. According to experts, adequate magnesium intake is crucial for overall bone health. The recommended dietary intake varies by gender:

• For men: 400-430 mg per day
• For women: 310-320 mg per day

Ensuring you get enough magnesium through your diet can help support bone density and overall skeletal health.

Protein-Rich Diet

Not just bones, protein is vital for overall health. From strengthening bones, building and maintaining muscle mass, and gaining and preserving bone mass, it’s an essential element. According to experts, protein is especially important during childhood and adolescence for bone development. The recommended daily intake is 0.36 grams per pound of body weight, although physically active individuals may require more. Excellent sources of protein include:

• Eggs
• Fish
• Grains
• Legumes (like kidney beans and lentils)
• Meat
• Nuts
• Poultry
• Seeds
• Tofu

Weight-Bearing Exercises

Experts recommend weight-bearing exercises to strengthen bones, even if you’re not a fan of intense workouts. Aim for 150 minutes (2.5 hours) of moderate-intensity exercise weekly, combining aerobic, balance, and strength training. Try these activities:

• Stairs climbing
• Dancing
• Lunges
• Push-ups
• Squats
• Sports like pickleball
• Walking, jogging, or running

Vitamin D Is Important

Vitamin D plays a vital role in bone health by facilitating calcium absorption. Experts recommend a daily intake of up to 100 mcg (4,000 IU). You can boost your vitamin D levels through:

• Sunlight Exposure: Spend 10-15 minutes outside daily, wearing sunscreen, to help your skin produce vitamin D.
• Food Sources: Include vitamin D-rich foods like fatty fish, fish liver oils, fortified cereals, and dairy products in your diet.

Location :

Delhi, India, India

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