How to Support Your Bone Density

When bone density gets low, it can lead to conditions like osteopenia (which is mild) or osteoporosis (which is more serious). These conditions make your bones more fragile and increase your chances of having a fracture.

When you’re young, your body can deposit calcium in your “bone bank” and increase your bone density. By the time you reach young adulthood, your bones reach their peak density. As you get older, you lose the ability to bank calcium, so if you don’t consume enough calcium in your diet, the body begins to draw calcium from your bone bank.

Several other factors can decrease your bone density. Hormonal fluctuations, (especially for midlife women), certain medications and medical conditions, and a sedentary lifestyle can all negatively impact bone density.

Lifestyle Interventions

Do active movement 3-4 times per week.

• Simply walking, jogging, dancing, and weightlifting stimulate bone formation by putting stress on bones.
• Strength training improves muscle mass and supports bone health by stimulating bone formation.

Getting regular exposure to sunlight helps the body synthesize vitamin D, which is crucial for calcium absorption.

Avoid smoking, as it’s been shown to decrease bone density and increase the risk of fractures.

Limit alcohol. Excessive alcohol intake can interfere with the balance of calcium and production of vitamin D, leading to bone loss.

Maintain a healthy weight. Both underweight and obesity can negatively impact bone health.

Check your hormones. In both men and women, estrogen plays a role in maintaining bone density. Perimenopause and menopause in women can lead to a drop in estrogen levels and subsequently bone loss. Similarly, low testosterone levels can lead to decreased bone mass in both sexes.

Nutritional adjustments

Calcium:

• Calcium is the primary mineral found in bones and is essential for maintaining bone mass.
• Good sources: Dairy products, leafy green vegetables, fortified orange juice and plant-based milks, and fish with bones (sardines, canned salmon)

Vitamin D:

• Vitamin D is crucial for calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations.
• Good sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified milks and cereals, and supplements

Protein:

• Protein is crucial for bones. It forms about half of a bone's volume and one-third of its weight.
• Good sources: Lean meats, dairy products, legumes, nuts, seeds, and soy products

Phosphorus:

• Phosphorus works with calcium to build bones and teeth.
• Good sources: Dairy products, meat, fish, poultry, nuts, and beans

Magnesium:

• Magnesium helps convert vitamin D into its active form and plays a role in bone formation.
• Good sources: Green leafy vegetables, nuts, seeds, whole grains, and legumes

Vitamin K:

• This vitamin is important for bone health as it helps in the modification of osteocalcin, a protein involved in bone mineralization.
• Good sources: Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and fermented foods

Boron:

• This helps in the metabolism of minerals involved in bone development such as calcium, magnesium, and phosphorus.
• Good sources: Fruits (apples, pears, grapes), nuts, legumes, and leafy vegetables

Vitamin C:

• Vitamin C is important for collagen formation, which is a part of bone tissue.
• Good sources: Citrus fruits, strawberries, bell peppers, broccoli, and Brussels sprouts

Zinc:

• This mineral plays a role in bone tissue renewal.
• Good sources: Meat, shellfish, dairy, nuts, and legumes

Regular check-ups and bone density scans (such as DEXA scans) are helpful after age 65 for women and 70 for men. If you have a diagnosis of osteopenia or osteoporosis, you should always discuss recommendations and interventions with your doctor.