How To Improve Bone Density Naturally: 13 Nutrition & Lifestyle Tips

how to improve bone density guide

Updates: 15/4/2024

Bones are literally the support system of the body, so it is super critical to keep them healthy and strong. As you get older, your bones will be more likely to be weaker than before. Thus, learning how to prevent bone degeneration and how to improve bone density naturally with food & lifestyle tips are necessary for everyone, particular for those who are at the middle-age. Here are top tips to make deposit in your bone bank for a healthier future.

13 Ways How To Improve Bone Density Naturally – Tips For Healthier Bone Health

1. Know The Family History 

how to improve bone density naturallyWhen it comes to how to improve bone density, the first thing you need to do is to check out your family history in terms of bone health. Family history plays an important role in the status of bone health. Those people with a parent or sibling who had osteoporosis are much more likely to suffer from it. Know your grandma’s bone density to define whether you are prone to develop bone problems or not.

2. Start Young

Just think of your bones as your retirement savings account. You need to own deposits in the bank when you are young so that you have plenty to draw on when you get older. Bones will reach peak density when you are in the age of 20s. After that, your task is to keep that level up by taking enough vitamin D and calcium, exercising, applying a proper diet plan, and taking other steps.

3. Increase Calcium Consumption

When it comes to learn how to improve bone density, people often think of calcium. Your bones, in fact, store up to 99% of the calcium that the body needs for most functions, containing nerve, blood clotting, and muscle function. This mineral is necessary for the appropriate development of bones and teeth as well. Women might lose up to 20% of their bone density during several years of menopause as a reduction in estrogen. The key to improve your bone health is to help your body absorb calcium by pairing such calcium-rich foods with those rich in vitamin D. The best sources of calcium are fat-free and low-fat dairy products, like ice cream, milk, yogurt, cheese. In case that you are not able to take enough calcium by eating, go for calcium supplements to fill nutritional gaps. However, too much calcium might result in constipation or kidney stones. Moreover, it can affect the ability of the body to absorb other necessary minerals, which are zinc and iron.

4. Get More Vitamin D

How to improve bone density in hips

It is said that without vitamin D, women can lose up 4% of their skeletal mass a year. That is why enhancing vitamin D intake is really necessary. It can maintain normal calcium levels in your bones and assists in the absorption. Boost your vitamin D consumption by munching on fortified foods, shrimp, sardines, eggs and tuna. Also, opt for a vitamin D supplement. The human body will produce vitamin D when exposed to the sun. Just about 15 minutes of exposure to sunlight three times a week will help you get vitamin D effortlessly. The importance of vitamin D to bone health is also emphasized in a lot of studies. People often lose more bone mass in the “seasonal bone loss”. In the winter, elderly people may suffer from bone loss due to lack of sun exposure.

Refer: effects of sun rays on the whole body.

5. Get Your Omega-3 Fatty Acids

Fact is, the diet today tends to be out of balance when it comes to omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in fatty fish and some nuts and seeds like flaxseeds. Omega-6 fatty acids are included in many types of vegetables, such as corn oil and corn. While the anti-inflammatory properties of omega-3 fatty acids is famous, yet not many people know about the benefits of omega-3 fatty acids regarded to bone formation and the rate at which bone is normally broken down.

6. Pay Attention To The Intake Of Vitamin K

Being mostly know for the effects on blood clotting, vitamin K can help the body make proteins for maintaining healthy bones. By assisting the transport of calcium throughout the body, vitamin K might reduce bone less and reduce the risk of bone fractures. Nevertheless, the effect of vitamin K on improving bone health is not clear. In other words, vitamin D stimulates calcium absorption in the intestines. Thus, to make use of vitamin K, you can fill up on it with foods such as broccoli, kale, spinach and Swiss chard. 

Discover more nutrition tips for better health.

7. Improve The Potassium

How to improve bone density with food

Normally, potassium is a mineral which helps muscles and nerves communicate and helps cells abolish waste. In reality, both pre- and postmenopausal women claimed that they see their bone health development when eating a diet high in potassium.  You can take advantage of potassium by consuming foods such as white potatoes, potatoes, bananas and yogurt.

8. Exercise Regularly

In order to learn how to improve your bone density, it is necessary for you to maintain a healthy lifestyle with regular exercise. To keep a number of health problems at bay, doing exercise regularly is a must. In fact, living a sedentary lifestyle is often considered a risk element for osteoporosis. In reality, those people with low body weight tend to have higher bone density than others. Many studies showed exercise as well as low body weight could have a positive effect on the bone density. So, what kind of exercise is efficient? Some weight-bearing exercises such as running, jumping rope, walking, stair climbing and skiing can keep bones strongest. In other words, resistance training can also improve the state of bone health; thus, you should go for weights after jogging. With the old, exercise can improve their strength fast and boost balance, which in turn will prevent falls. This is especially helpful in those with osteoporosis.

In other words, non-impact exercise could help you to boost balance as well as posture. It also improves how well you can move in daily activities. These exercises could also help people enhance muscle strength and reduce the potential risk of broken bones and falls. Here are some of those exercises:

  • Balance exercises: this type of exercise can strengthen your legs as well as test your own balance, like Tai Chi. They can reduce the risk of falls.
  • Functional exercises: can improve your ability of moving and reduce the risk of breaking a bone and falling. For instance, if you have trouble climbing stairs or getting up from a chair, then doing these activities as your daily exercises
  • Posture exercises: will improve your posture and also decrease rounded shoulders. As a result, they can reduce the opportunity of breaking bones, particularly in your spine.

How to improve bone density review

Alternatively, do the treadmill instead of an exercise bike for part or your entire workout. Rather than getting a cart, you can walk the golf course by yourself. While watching TV, stand up and practice some stretches and knee lifts instead of sitting on the couch the whole time. Or, you can stand at the sink for doing your make-up instead of sitting at the make-up table.

See: exercise tips to boost physical health effectively.

9. Reduce Caffeine Intake

Though caffeine has some benefits, yet it is not good for your bones. Over consumption of caffeine might interfere with the ability of absorbing calcium. It is shown that consuming more than two cups of coffee a day accelerated the loss of bone in those who did not take enough calcium. On the other hand, more than 18 ounces of coffee consumed per day can result in bone loss by negatively communicating with vitamin D.

10. Quit Smoking

Apart from various reasons of health issues associated with smoking and cigarettes, many studies pointed out that smoking may prevent the human body from effectively absorbing calcium, reducing bone mass.

Check out: ways to give up smoking habit.

11. Meat In Moderation

How to improve bone density guideThe common saying “all thing in moderation” absolutely applies to meat, particularly when it comes to bone health. Phosphorous and calcium can help the body digest animal protein. Eating too much fish, red meat, pork, and poultry could sap these resources from the bone. In other words, protein deficiency might hinder calcium absorption in your intestines. To deal with this problem, you should limit the intake of animal protein to less than twice per day and eat proper portions, about 3 ounces.

12. Limit Alcohol

The last one in the list of tips on how to improve bone density you should know is quitting alcohol.

Similarly to caffeine, it is not necessary for you to quit completely. Heavy alcohol intake could cause bone loss as it affects negatively vitamin D. Therefore, moderation in alcohol consumption will be good for your bone health. When you drink, keep it at moderation by drinking no more than two drinks per day for men and one drink per day for women. Anything more will interfere with the body’s possibility to absorb calcium that will reduce new bone formation.

The tips on how to improve bone density are recommended by a lot of nutrition and physique experts. What are you doing to build bone health now? Tell us in the comment section below. We are glad to see your ideas and will reply all soon.

13. Eat More Fruits & Vegetables

Adding adequate serves of fruits and vegetables in your diet is an effective way of attaining the maximum spectrum of vitamins and minerals necessary for your improved bone health. It is advised that adults should consume 5 to 7 serves of vegetables and 2 to 3 serves of fruit per day to increase bone density.

how to improve bone density eat more fruits & vegetablesThe richest source of calcium in vegetables is included in Collard Greens (Cooked – Calcium/ 100g serving: 21% DV, Calcium/1 Cup Chopped: 36%DV), the next ones are Kale (Raw – Calcium/100g serving: 21% DV, Calcium/1cup: 14% DV), Turnip Greens (Calcium/100g serving: 19% DV, Calcium/1 Cup Chopped: 10% DV). Besides, there are various vegetables that you can consume daily to enhance your bone health like garlic, Arugula, broccoli Rabe, mustard greens, sun dried tomatoes, spinach (raw) and Okra. Keep an adequate consumption of calcium may help lower the high risk of osteoporosis. This nutrient is an abundant mineral in the body (about 99% incorporated into teeth and bones. The physiological function of calcium is so vital which the human body dematerializes the bone for maintaining blood calcium levels. So, adequate calcium is critical in improving a healthy skeleton.

A research of in Australia, 2000 found that 76% of women who consumed less than the recommended daily consumption of calcium were at risk of bone loss.

The requirement for this mineral varies between different age groups and it is greater than an amount, which is found in a western diet. Women of all ages should add calcium in vegetables to their diet natural to improve bone health naturally.

Some other popular vegetables such as green leafy vegetables, legumes and some whole grains and nuts are high in magnesium and they help maintain bone health. When the magnesium in the bone decreases, the bone crystals become more brittle and become larger. As magnesium helps the calcium absorption in food and enhance the calcium retention in human body. Dairy foods are a great source of minerals and vitamins, but not a high source of magnesium. Hence, to increase bone density, supply your body with good sources of this mineral in the vegetables and grains I’ve mentioned above.

Mushrooms are rich in vitamin D, which play the key role in keeping calcium levels, misshapen and brittle. So, add mushrooms to your daily diet to have a healthy bone system.

Some fresh vegetables and fruits, in particular potato skin and banana are rich in potassium, an important mineral for healthier bone.

The alkalizing effects of a rich vegetable and fruit diet, brought by bicarbonate ions, can also reduce calcium excretion in urine.

Boron is key mineral in keeping the bone mineral matrix. Vegetables, fruits, and nuts are good sources of boron. Particularly it is high in raisins and prunes almonds. Other great sources are dates, parsley and hazelnuts.

Olives, brewer’s yeast and spinach are also rich in Chromium. This nutrient helps improve bone density indirectly by controlling blood sugar levels.

Besides, some green leafy vegetables like watercress, broccoli, spinach and kale are rich in vitamin K. This vitamin helps improve bone density and protect you from the high risk of osteoporosis.

Therefore, moderation in alcohol consumption will be good for your bone health. When you drink, keep it at moderation by drinking no more than two drinks per day for men and one drink per day for women. Anything more will interfere with the body’s possibility to absorb calcium that will reduce new bone formation.

The top 13 ways on how to improve bone density naturally with food & lifestyle tips are recommended by a lot of nutrition and physique experts. What are you doing to build bone health now? Tell us in the comment section below. We are glad to see your ideas and will reply all soon.

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