4 Ways to Keep Bones Healthy

According to the National Osteoporosis Foundation, many Americans have lower than normal density bones that may lead to various bone fractures and ailments. However, often this process is easy to reverse simply by consuming enough calcium and vitamin D. Here are a few other ways to build a strong skeleton.

1. Head to the produce aisle. A study by Tufts University suggests that fruits an vegetables might help prevent osteoporosis. They're  metabolized into bicarbonate, researchers say, while proteins and grains are metabolized into acids. When there's too much acid in the blood, calcium gets leached from the bones to neutralize it. But the study found that those who received bicarbonate in the equivalent of nine servings of fruit and vegetables daily experienced much lower levels of calcium loss than those who didn't.

2. Color it (dark) green. Dairy's not the only source of calcium. work your way to the daily recommended dose (about 1,000mg a day) with a few cups of spinach, kale, turnip greens or bok choy.

3. Defy gravity. Weight lifting exercises, especially in which the feet and legs carry your weight, is known to keep bones strong. A UK study found that high-impact exercise led to a 4 percent increase in bone density. According to Harvard's Nurses' Health Study, walking for at least 4 hours a week was linked to a 41% lower risk of hip fracture. In another British study, vigorous weight lifting exercise for an hour or more a week was associated with greater bone density.

4. Make time for tea. A five year Australian study found that people who drank black and green tea regularly had higher bone density and less bone loss. Tea drinkers lost an average of 1.6% of their total hop bone density while non tea drinkers lost 4 percent.