How to Promote Stronger Bones and Lower Your Risk of Fractures

Statistics show over 6 million Americans will sustain a fracture in any given year. A fracture, of course, is a broken bone. While bones are relatively strong, they can only withstand so much weight and stress. Fortunately, you can lower your risk of fractures by strengthening your bones. The stronger your bones, the less likely they are to sustain fracture. Below are several tips on how to promote stronger bones.

Resistance Exercises

Performing resistance exercises can help you build stronger bones. Resistance exercises consist of lifting weights, doing push-ups, pull-ups and other physical activities that force your muscles -- as well as your bones -- to resist some form of weight. They are effective at promoting stronger bones because they stimulate your body to build new bone tissue. Your body will recognize the weight placed against your bones, and it will respond by reinforcing your bones with new tissue.

Increase Protein Intake

Consuming more protein in your diet can strengthen your bones. Protein is the building blocks for tissue -- and bone tissue no exception. Your body will use protein to build new bone tissue, thereby strengthening your bones. Unfortunately, many people don't consume enough protein. If you have a protein deficiency, your bones will inevitably become weaker and more susceptible to fracture.

Here are some of the best foods for a high-protein diet:

• Chicken
• Fish
• Eggs
• Nuts
• Cheese
• Milk
• Yogurt

Don't Forget Calcium

In addition to protein, increasing your intake of calcium can have a positive impact on your bone density. Calcium, of course, is a common mineral found in bone tissue. Bones are made of collagen that's reinforced with calcium. By consuming more calcium in your diet, you'll be better protected against fractures.

Calcium is commonly found in dairy products. Milk, cheese and yogurt have high concentrations of both protein and calcium, making them powerful foods for promoting stronger bones.

Get More Sunlight

You might be surprised to learn that sunlight can strengthen your bones. Sunlight contains vitamin D. There's not necessarily vitamin D within sunlight. Rather, sunlight stimulates the production of vitamin D within your skin and body. How does vitamin D protect against fractures exactly?

With vitamin D, your body will absorb more calcium. Just because you eat a calcium-rich food doesn't necessarily mean that your body will absorb and use all of the calcium from that food. Most of the calcium may simply pass through your body. Vitamin D prevents this from happening. It allows your body to absorb and use more calcium. Therefore, getting more sunlight can promote stronger bones and lower your risk of fractures.