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11 Natural Ways to Improve Bone Density

HomeLifestyleHealth11 Natural Ways to Improve Bone Density

Bone Density or Bone Mineral Density (BMD) is the quantity of bone minerals in the bone tissue. Bone density does not remain constant. It changes throughout your childhood, adulthood, and old age. You gain the most bone mass in your childhood. However, you reach your peak in your 20s and 30s. When you start losing bone density, your bones may weaken and become more likely to break, a condition known as osteoporosis. To avoid and manage osteoporosis, seek help from the best orthopaedic surgeons in Adelaide, SA.

The good news is that there are several natural ways to increase your bone density. 

In this article, you’ll discover some of these ways.

Natural Ways to Increase Bone Density as Recommended by Orthopaedic Surgeons in Adelaide, SA.

Increasing bone density is not a complicated task. It is all about adopting a healthy lifestyle. That means exercising more and eating well.

Below are 11 natural ways to keep your bones healthy.

Strength Training and Working Out

Studies reveal that strength training and working out are essential to maintain bone structure and promote bone growth. In essence, they help to:

  • Increase the BMD
  • Increase the bone size
  • Increase muscle mass
  • Protect against bone loss
  • Reduce inflammation

Avoid a Low-Calorie Diet

Low-calorie diets are essential to shed off excess weight. But if the calorie intake is too low, it can lead to severe bone density loss and other health problems.

Before you start dieting, make sure you visit a professional healthcare provider for advice on the number of calories you should take.

Eat More Proteins

Proteins are essential for bone density and overall bone health; make sure you have enough of them in your diet.

Before you increase your protein intake, seek medical advice not to exceed your healthy recommended limits.

Increase Your Vegetable Intake

Vegetables are rich in fibre, minerals, and vitamins. They are also low in calories.

Research shows that vitamin C is essential to protect against bone damage.

Take Enough Vitamins D and K

You need vitamin D in your body to help absorb calcium. You can get it from the sun.

Vitamin K-2 is essential to prevent calcium loss. It also helps bone mineralization. To get vitamin K-2, you can eat foods such as:

  • Natto, a product of soybean
  • Cheese
  • Sauerkraut

Include Omega-3 Fatty Acids in Your Diet

Omega-3 fatty acids are essential for bone density, and several studies can confirm that. To get them, you need to eat foods such as:

  • Mackerel
  • Salmon
  • Nuts
  • Seeds

You can also get omega-3 fatty acids from omega-3 supplements.

Consume Enough Calcium

Calcium is the basal nutrient for bone health; everyone needs to get enough of it in the diet. Some calcium-rich foods include:

  • Yoghurt
  • Milk
  • Beans
  • Cheese
  • Sardines
  • Leafy greens like kale

The only secret about calcium consumption is to consume it in small bits every day rather than in large amounts.

Maintain a Healthy Weight

Did you know that your weight matters when it comes to bone density? 

If you are underweight, you are at a higher risk of getting a bone disease. And if you are overweight, you risk putting too much stress on your bones. Maintain a healthy weight to avoid any of these scenarios.

Quit Smoking

We all know that smoking is a health hazard. It leads to lung cancer and several other respiratory conditions. Other than that, smoking can cause weak bones, osteoporosis, and other related bone diseases.

If you are a smoker, it is advisable that you reduce your smoking or, better yet, quit smoking for your own good.

Avoid Taking Too Much Alcohol

If you want to drink alcohol, then don’t overdo it. Excessive consumption of alcohol is risky for your overall bone health. It can lead to poor calcium absorption, which may cause a decrease in bone density and increase the risk of getting osteoporosis in old age.

Include Enough Magnesium and Zinc in Your Diet

Other than calcium, several other minerals are essential for bone density and overall bone health. These include phosphorus, magnesium, and zinc.

Magnesium activates vitamin D to promote calcium absorption.

Zinc promotes bone growth and prevents your bones from breaking down.

Foods you can eat to get magnesium and zinc include:

  • Nuts
  • Seeds
  • Legumes
  • Whole grains


Bone density is crucial for your overall health. It ensures that your bones remain strong and healthy to hold your body weight and maintain balance. It is in your best interest to maintain a good bone density, and now you know how to do that.

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