Shop Collagen
Get clinically proven results for your hair, skin, nails, joints and gut with collagen. Packed with powerful ingredients and offered in versatile powders, capsules or gummies.
Shop Organic SuperGreens
From clean energy and detox and digestion support to gut health and whole-body balance – our Organic SuperGreens products give you the benefits of juicing without the hassle.
Shop Protein
Discover superfood protein powders with easy-to-digest ingredients, designed to help you support your metabolism, build lean muscle and be greater than your goals.
Shop Gut Health
Put your gut health first. Our powerful probiotics, enzymes and supplements are designed to promote gut health and comfort, healthy digestive function and immune system support.
Shop Vitamins & Minerals
Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel.
Shop Herbals
Explore targeted benefits like building a healthy immune defense, or overall benefits for a healthy life, from history’s most powerful superfood ingredients.
Shop Bundles
Save on intentionally paired supplements to help you achieve your goals. Whether you’re just getting started or well on your wellness journey, there’s a bundle for you.
Holiday
Don’t miss a thing! Find everything holiday in one place from festive deals to helpful gift guides and more.
Our Story
Ancient Nutrition is driven by our mission to bring history’s most powerful superfoods to the world with a steadfast commitment to restoring our farmlands and healing our planet through regenerative farming.
Home/Blog/Best Foods for Bone Health, Plus Other Ways to Support Healthy Bone Density
Best Foods for Bone Health, Plus Other Ways to Support Healthy Bone Density
By Joe Boland
March 21, 2024
Our bones are the foundation of our bodies, literally. They provide structure, support our movement and protect our organs, and you can support healthy bones by consuming more foods for bone health.
Just like any building, our bones need proper care to stay strong throughout our lives. This is especially true as we age, when maintaining healthy bone density can become more of a focus.
That’s where, coupled with regular weight-bearing exercise and other lifestyle factors, bone-building foods come into play. As always, however, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.
Bone density refers to the amount of bone mineral packed into your bones. Think of it like how tightly packed the bricks are in a wall. Higher bone density means stronger bones.
Bone density is influenced by various factors, including:
Genetics
Age
Sex
Hormonal levels
Nutrition
Physical activity
Health status
As we get older, our bodies naturally become less efficient at producing new bone tissue. This can lead to a gradual decrease in bone density, which is normal.
This is especially true for women, who can typically see bone density impacted after menopause compared to men.
There are a number of factors that can impact bone density and bone health as we normally age, including:
Decreased hormone levels, especially estrogen in women after menopause
Loss of calcium and other minerals from our bones
Decreased physical activity
Health status
Can you increase bone density after 60? Absolutely! While bone density naturally decreases with age, it's never too late to take steps to focus on or even improve bone health.
By prioritizing weight-bearing exercise and a healthy bone-supporting diet, you can strengthen your healthy bones well into your golden years. (It's also important to eat the right foods for joint health.)
Remember, a strong foundation starts from within. By fueling your body with the right nutrients and keeping your bones active, you can help ensure a lifetime of strength and mobility.
What is the best way to increase bone density? There's no magic bullet for rapidly increasing bone density. However, consistently incorporating the strategies below can have the most significant impact.
Eating a diet rich in bone-building nutrients plays a crucial role in maintaining strong bones. Which foods support healthy bone density? Some of the best foods for bone density and bone health include:
Calcium-rich foods: Calcium benefits are very real when it comes to bone health. This mineral is one of the most important nutrients to support healthy bones, for it's the building block of bone. Dairy products like milk, cheese and yogurt are great sources, but don't forget calcium-fortified plant-based alternatives and leafy green vegetables, like kale, spinach, broccoli and collard greens.
Vitamin D foods: Our bodies need vitamin D to absorb calcium. Fatty fish like salmon and tuna are packed with vitamin D, and some dairy products and cereals are fortified with it as well. You can also get vitamin D through moderate sun exposure, but be sure to talk to your doctor about safe sun practices.
Foods high in vitamin K: Vitamin K helps activate proteins that are essential for bone formation. Leafy green vegetables and fermented foods like natto are good sources.
High-protein foods: Protein is another important building block for bones. Lean meats, poultry, fish, beans and lentils are all excellent sources.
Fruits and vegetables: These provide a wealth of vitamins, minerals and antioxidants that contribute to support bone health and healthy bone density.
Other bone-building foods that research shows support healthy bone density include prunes, dried figs, canned salmon, plant milks, tofu, almonds and almond butter, white canned beans, cabbage, okra, soybeans, nuts, bread and fortified flour foods, fish with edible bones like sardines, fortified rice and oat drinks, sesame seeds, tahini, pulses, dried apricots, and raisins.
What drink is good for bone density? Milk is a classic choice because it's a natural source of both calcium and vitamin D. However, there's no single "bone density drink."
Focus on incorporating a variety of bone-building foods and drinks into your diet. Fortified plant-based milks and orange juice can also be good options.
You also want to monitor vitamin A intake, as some research suggests too much vitamin A can have a negative impact on healthy bones and bone density.
Weight-bearing exercises — such as walking, running, dancing and resistance training — support healthy bone formation and healthy bone density. Incorporating regular physical activity into your routine can help strengthen bones and potentially maintain healthy bone density.
Low-impact alternatives can also support healthy bones, such as:
gentle aerobics
walking briskly (indoors or outdoors)
elliptical training
climbing stairs
Avoiding smoking and excessive alcohol consumption is important for bone health. Smoking can interfere with the body's ability to absorb calcium, while excessive alcohol intake can potentially negatively affect bone density.
Regular bone density screenings, such as DXA scans, are recommended for older adults, especially postmenopausal women and individuals with a focus on maintaining healthy bone density. Early detection of bone density status allows for timely interventions to help maintain healthy bones and bone density.
Falls are a common cause of fractures in older adults, so taking steps to prevent falls is crucial for maintaining bone health. This includes removing hazards from the home, using assistive devices if needed, maintaining good balance and strength through exercise, and having regular vision check-ups.
By adopting a healthy lifestyle that includes plenty of foods for healthy bones, staying active and addressing risk factors early, individuals can help support bone health and healthy bone density.
Incorporate resistance training exercises using weights, resistance bands or bodyweight exercises to strengthen muscles and bones. (See how to build muscle, including after age 40.) Focus on exercises that target major muscle groups, including squats, lunges, push-ups and weightlifting.
Include activities that improve balance and flexibility, such as yoga, tai chi and Pilates. These exercises can help reduce the risk of falls by enhancing stability and coordination.
Being underweight can negatively impact bone health and density, while excess body weight can strain the bones and bone density, too.
Related Articles
November 18, 2024
|health
6 Morning Habits for Better Gut Health
Our gut health is pretty important is the understatement of the year. The gut — essentially our gastrointestinal (GI) tract and digestive system — has a very important job to do for our health, including nutrient absorption, getting rid of waste, supporting our healthy immune system, helping in the production of neurotransmitters, plus maintaining normal energy levels.
April 10, 2024
|health
8 Foods that Give You Energy
Often when we simply feel sluggish and can’t even imagine working out, we turn to caffeine to give ourselves a jolt. But getting overcaffeinated is not the healthiest or most sustainable way to give you energy.
May 26, 2024
|health
14 Foods that Help You Sleep (Plus Foods to Avoid)
One of the simplest ways to maintain health, both physically and mentally, is to get enough quality sleep. Unfortunately, high stress levels, our busy lives and demanding obligations can make that difficult.
February 14, 2024
|health
Common Nutrient Shortfalls in Women
Not getting enough of a nutrient? Not a place anyone wants to be, but it’s also hard to know if you’re coming up short on nutrients. Factors like economic status, your social and cultural environment, personal habits, age, level of activity and genetics can all play a role. And of course, one’s diet has a huge impact.