Bones Start Getting Weak After 30, Do These 7 Things Daily to Keep Them Strong

7 Daily Things to Keep Bones Strong After 30

1. Include Calcium-Rich Foods
   Eat milk, curd, paneer, sesame seeds, almonds, ragi, and green leafy vegetables daily to meet calcium needs.
2. Get Enough Vitamin D
   Sunlight is the best source—spend 15–20 minutes in the morning sun. You can also include foods like eggs, mushrooms, and fortified milk.
3. Do Weight-Bearing Exercises
   Activities like walking, jogging, dancing, or light weight training put healthy stress on bones, making them denser and stronger.
4. Increase Protein Intake
   Bones are made of collagen (a protein), so eat pulses, lentils, beans, soy, eggs, and lean meats for better bone strength.
5. Limit Junk Food, Alcohol & Excess Caffeine
   These cause calcium loss and weaken bone density if consumed in excess.
6. Maintain a Healthy Body Weight
   Being underweight increases fracture risk, while being overweight puts excess pressure on joints. Aim for a balanced weight.
7. Add Bone-Boosting Nutrients
   Magnesium, zinc, vitamin K2, and omega-3 fatty acids (from nuts, seeds, and fish) improve calcium absorption and bone density.