There may be several reasons why you may wish to learn how to increase bone density. You may have a family history of elderly relatives who have suffered broken bones, and you may be particularly concerned with how to prevent osteoporosis. Or you may have recently suffered a broken or fractured rib and want to improve your bone strength and healing.

Causes of Poor Bone Strength: Osteopenia & Osteoporosis

Several factors can affect bone strength. Some reasons for low bone density include family history and not building bone strength in one’s youth. Some medications can cause lowered bone density, as well as being female or of advanced age.

While most people are aware of the risks of osteoporosis, low bone density can lead to a condition which fewer of us have heard of, called osteopenia. Osteopenia is actually very common, especially among women. A low-calcium diet and smoking can cause it and generally has no symptoms unless it progresses to osteoporosis. 

Osteoporosis is a more severe degree of decreased bone mass that’s characterized by bone brittleness. Osteoporosis symptoms may include back pain, stooped posture and loss of height, and easily fractured bones.

Can You Rebuild Bone Density?

Yes, there are several ways to increase bone density. Like many medical conditions, they include both diet and exercise.

Bone-Building Exercise

The two types of activities that build bones best are weight-bearing exercises and resistance exercises. Weight-bearing activities, like walking, hiking, dancing, and playing racquet sports force you to work against gravity. Resistance exercises include weight-lifting and using workout bands.

An Osteoporosis Diet

The National Osteoporosis Foundation publishes various resources to help people who may be at risk for bone loss, including many suggestions for a diet for osteoporosis prevention. It’s helpful to know which foods are recommended and what nutritional elements they contain to build bones.

Bone-Building Foods

High on the list of recommended foods are those rich in essential calcium and fortified with vitamin D. Here are some top choices:

• Dairy: Opt for low or non-fat varieties like milk, yogurt, and cheese. These are excellent sources of calcium.
• Fish: Fatty fish like sardines, mackerel, and salmon, especially when canned with bones, provide both calcium and vitamin D.
• Dark Greens: Leafy greens such as kale, bok choy, and broccoli are packed with calcium and other bone-healthy nutrients.

Plant-Based Calcium Sources

If you’re lactose intolerant or follow a plant-based diet, there are plenty of alternatives to help you get your calcium:

• Fortified Plant Milk: Choose options like almond or soy milk that are fortified with calcium.
• Tofu and Tahini: Both are excellent sources of calcium and can be versatile additions to your meals.
• Almonds and Leafy Greens: Almonds and greens like bok choy and broccoli are also good sources of calcium.

The Role of Magnesium and Zinc

While calcium and vitamin D are often highlighted, magnesium and zinc are also crucial for bone health. Incorporate these foods into your diet:

• Magnesium: Nuts, seeds, whole grains, and dark chocolate are rich in magnesium, which supports bone formation.
• Zinc: Meat, shellfish, legumes, and seeds provide zinc, which plays a role in bone repair and growth.

These foods are valuable for bone strengthening because of their high calcium content and other nutrients such as magnesium, potassium, and vitamins C, D, and K.

Vitamins for Bone Density

Most people are aware that calcium is a huge factor in building healthy bones. It’s becoming increasingly well known that vitamin D is essential for building and protecting your bones. While the body can manufacture vitamin D in the presence of sunlight, it’s not available through many food sources. Many people lack sufficient amounts to benefit from its mineral absorption properties that can help prevent osteoporosis.

Vitamin C is helpful for bone-building because it’s essential for the formation of collagen, which helps bone mineralization and the absorption of calcium.

Vitamin K comes in two forms obtained from different food sources, both of which are essential for bone health, as pointed out by the Cleveland Clinic. These two types of vitamin K activate proteins involved in both bone formation and mineralization. 

Bone-Building Supplements

It can be challenging to get all the essential minerals and vitamins for bone health through diet alone. For that reason, it may be helpful for those interested in bone strengthening to take quality supplements designed especially for that purpose.

One formula specifically designed for improving bone mineral density is Revive MD’s K2 + D3. This supplement includes both forms of vitamin K and essential vitamin D. Vitamin K and vitamin D have been shown to act synergistically for improved bone health and cardiovascular health.

While vitamin K can be found in foods, many of the foods that contain vitamin K-1, such as kale, turnip greens, collards, Swiss chard, and mustard greens, are not foods most people turn to with frequency or much appetite. The other vitamin K, K-2, which is even more critical for bone mineralization, is even harder to get in a normal diet, as it’s found only in certain animal foods like organ meats and fermented foods.

The Path to Building Better Bone Density

If you’re eager to improve your bone strength, you may wonder, how long does it take to build bone density? It’s hard to put a length of time to it, but you can speed up the time if you combine several methods of bone-strengthening.

According to American Bone Health, a person builds 90% of their bone mass by the time they are 18 and reaches peak bone mass at about 30.

It’s believed our entire skeleton replaces itself in about 10 years; however, you can expect to make incremental improvements to your bone density through weight training in a year or so.
You will want to know what to avoid, as well as what to eat and do. Avoid these behaviors:

• Smoking
• Drinking alcohol
• Being sedentary
• Eating large quantities of salt
• Gaining excessive weight, which is hard on the bones.

How Lifestyle Choices Affect Your Bone Health

Strong bones aren't just built in the gym or at the dinner table—your daily habits play a big role, too. Two often-overlooked factors, stress and sleep, can have a significant impact on your bone health.

Stress and Bone Density

We all know stress isn’t good for us, but did you know it can weaken your bones? When you're constantly stressed, your body cranks up its cortisol production. While cortisol is helpful in small doses, too much of it can mess with your bone health by slowing down bone formation and speeding up bone loss. Over time, this can make your bones more brittle and easier to break.

The good news is that managing stress can help protect your bones. Incorporating stress-relief practices like yoga, meditation, or even just taking a few minutes each day to breathe deeply can lower cortisol levels and boost your overall well-being. Less stress means stronger bones, so it’s worth finding ways to relax.

Why Sleep Matters for Bone Health

Sleep does more than just recharge your brain—it’s also when your body gets to work repairing and strengthening your bones. If you’re not getting enough sleep or your sleep is poor quality, your bones may not have the time they need to regenerate properly. Over time, this can lead to weaker bones.

To keep your bones in top shape, aim for 7-9 hours of sound sleep every night. Creating a consistent bedtime routine, making your sleep environment as comfy as possible, and avoiding late-night caffeine can all help you get the rest you need. By prioritizing sleep, you’re not just helping your bones—you’re boosting your overall health.

Takeaways for Better Bone Health

You may wish to have a bone density test done if you believe you are at high risk for bone loss. Besides advanced age, being female, and the factors previously mentioned, some other correlations for potential osteoporosis include being thin, being white or Asian, early removal of the ovaries, or eating disorders.

If you want to set the scales in your favor for rebuilding denser bones, it’s logical to take a multi-pronged approach. This includes following the dietary guidelines recommended, eating right, and taking supplements recognized for bone-strengthening properties.

Frequently Asked Questions

At what age does bone density start to decrease?

Bone density typically starts to decrease around age 30. By your 20s and early 30s, you reach your peak bone mass, which is the strongest your bones will be. After this point, bone density begins to slowly decline.

For women, this decline can become more noticeable after menopause, around age 50, because estrogen, which helps maintain bone density, drops significantly. Men also see a gradual decrease in bone density as they age, but it usually starts later and happens more slowly.

Can You Build Bone Density After 60?

Yes, you can build bone density even after 60! While it’s true that bone density tends to decrease with age, adopting the right lifestyle changes can help improve and maintain bone health.

Engaging in weight-bearing exercises like walking, dancing, or light strength training can help build and maintain bone density. Coupling this with a diet rich in calcium and vitamin D supports bone strength.

Establishing these habits now can improve bone health and reduce the risk of osteoporosis and fractures as you age.

Are There Any Foods That Weaken Bones?

Yes, some foods and drinks can be tough on your bones. Here’s what to keep in mind:

• High Sodium Foods: Too much salt can cause your body to lose calcium through urine. Be cautious with processed foods, fast food, and salty snacks.
• Excessive Caffeine: Drinking too much coffee, tea, or caffeinated sodas can interfere with how your body absorbs calcium, which can weaken your bones.
• Carbonated Beverages: Sodas, especially colas, contain phosphoric acid that can affect your bone health by making it harder for your body to absorb calcium.

Keeping these in check and focusing on a balanced diet can help protect your bone health and keep your bones strong.

How Can I Tell if I Have Low Bone Density?

Low bone density usually doesn’t show any obvious signs until you end up with a fracture or break. To find out if you have low bone density, your doctor might suggest a bone density test, also known as a DEXA scan. This test checks the mineral density in areas like your spine and hips, helping to identify whether you have osteoporosis or are at risk of developing it.

What Role Does Alcohol Play in Bone Health?

Drinking too much alcohol can hurt your bone health. It messes with how your body absorbs calcium and other nutrients needed to keep bones strong, which can lead to bone loss and a higher risk of fractures. Cutting back on alcohol can help keep your bones and overall health in better shape.

How Does Smoking Affect Bone Health?

Smoking is bad for your bones. It makes it harder for your body to absorb calcium, slows down bone formation, and speeds up bone loss. Smokers are more likely to experience fractures and bone loss compared to non-smokers. Quitting smoking can improve your bone health and lower your risk of osteoporosis.

Can Certain Medications Affect Bone Health?

Yes, some medications can affect your bone health. For example, long-term use of corticosteroids, certain anticonvulsants, and some cancer treatments can lead to bone loss. If you're taking medication that might impact your bone density, it's a good idea to talk to your healthcare provider. They can suggest ways to counteract these effects, like taking supplements or adjusting your diet.

The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Revive MD is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.