Make no bones about it, bone density is important to our overall health. Early in our lives, our bones absorb nutrients and minerals to gain strength. As we enter our 30s and beyond, it becomes more difficult to increase or maintain our bone density. If your bones lose too much density, they’re more easily broken, which is an especially big risk for seniors.

 

However, there are natural ways to help boost and maintain the strength of your bones. Read on for tips to increase bone density!

 

 

1. Eat Your Vegetables

Vegetables are good for your bones. Filling your diet with a large amount of vegetables has been shown to help build healthy bones during childhood and protect your bone density later in adulthood. A 2015 study suggested that an increased intake of selected vegetables, herbs and fruit could reduce bone turnover in post-menopausal women. So, “bone” appetit!

 

 

2. Prioritize Calcium and Vitamin D

Calcium is the building block of our bones, and Vitamin D helps your body absorb that calcium. Learn how to get more calcium and Vitamin D.

 

 

3. Count Your Sheep

If you’re feeling “bone tired,” it might be a good idea to head to bed early tonight. A recent study suggests that poor sleep quality over a long time could decrease bone density. Having trouble getting in those Zzz’s? Check out our 5 tips for better sleep.

 

 

4. Work Your Muscles

Get moving! Studies have shown that weightlifting and strength training help promote new bone growth and maintain the strength of your bones. Living a sedentary lifestyle is also a risk factor for osteopenia and osteoporosis. If lifting weights isn’t something you enjoy, aim for at least 30 minutes a day of physical activities like walking, Tai Chi, dancing or swimming.

 

 

5. Get Enough Protein and Omega-3’s

Consuming foods high in omega-3 fats has been shown to protect against bone loss as we age. And if you’re looking to lose weight any time soon, diets containing a greater percentage of calories from protein may help you preserve your bone mass.

 

What does this mean for you? Include more healthy fish recipes in your diet, like our healthy fish tacos or our one-pan tilapia dinner. If you’re sticking to a plant-based diet, think about incorporating foods like seaweed (nori chips are so delicious!), chia seeds, flaxseeds, hemp seeds, edamame, kidney beans and walnuts.