As the years pass, it may be harder to increase bone density. However, in order to keep the bones healthy, there are ways to resolve this problem and avoid other health issues later. Here's what you gotta do.
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29/08/2026
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Cover the years, your bones cease to be the same. It eventually loses bone density, something that may affect your health in general. However, there may be ways to prevent it from losing its density, but also to increase it.
The Health website spoke to physician Mallory Christopherson who revealed some tips on how to increase bone density as you get older. Know what you have to do.
How to Increase Bone Density
1- Increase calcium intake
“ Calcium is an essential nutrient for bone health and density. It is found naturally in milk, salmon, almonds and vegetables, such as spinach and cabbage. Studies show that dietary supplementation of calcium and vitamin D may help reduce the risk of bone fractures in postmenopausal women. Experts recommend that older adults supplement their diet with 400 to 800 milligrams of calcium per day.”
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2- Vitamin supplements D
“ Studies have shown the efficacy of vitamin supplementation D for bone health, along with calcium supplementation. Vitamin D is an essential nutrient that helps in the calcium absorption of food and the optimal functioning of the immune system and muscles. Low vitamin levels D can lead to bone weakening and, in time, osteoporosis.”
3- Consume more proteins
“ Studies show that consuming enough protein contributes to bone health and reduces the risk of osteoporosis, especially when combined with adequate calcium. However, further studies are needed on how protein and calcium interact to alter bone mass.”
4- Resistance training
“ Resistance training, such as weight lifting and exercise with their own body weight, contribute to bone health, requiring greater muscle effort. Resistance training also exerts healthy pressure on the bones.”
5- Keep the weight healthy
“ Studies show that older adults with excess weight have a higher risk of falls, which can lead to fractures. Studies also reveal that being underweight increases the risk of bone fractures and bone loss.”
6- Aerobic exercises
“ In addition to resistance training, aerobic exercises such as walking, dancing, climbing stairs and running can improve bone mineral density and reduce the risk of falls and fractures. Load exercises are impact activities that support the weight of arms, feet and legs.”
7- Improve balance
“ Improve balance, especially over the years, can help prevent falls and fractures.”