Easy steps you can take to slow or prevent bone loss

Read time: 5 minutes

Your bones do so much. They protect organs, anchor muscles and store calcium. And your body is constantly making new bone and breaking down old bone, a process called remodeling.

Childhood and teen years are when healthy bones are built — when new bone is made faster than old bone is broken down. Most people reach peak bone mass by the time they’re 30. The higher a person’s bone mass is at this time, the less likely they are to develop osteoporosis as they get older.

While we’re not young ’uns anymore, there are still things we can do to protect our bone health. The following tips are a compilation of advice from Mayo Clinic and Cleveland Clinic.

️ Stay active.

Weight-bearing exercises like brisk walking, jogging, dancing, climbing stairs, etc., can help you build strong bones and slow bone loss.

Ask about your medications.

If you’ve been taking any medicine for a long time, ask your doctor if that could be affecting your bones.

And now for your diet …

Include plenty of calcium.

Calcium is the essential mineral that supports bone growth and integrity, and the primary mineral component of bones, providing strength and structure. It also plays a crucial role in muscle function and nerve transmission, while also helping release hormones.

️ Get enough vitamin D.

Calcium’s partner, vitamin D, helps absorb calcium into your body and maintains a balance of calcium and phosphate levels in your blood. Vitamin D also regulates bone remodeling, which is why vitamin D deficiency can lead to weakened bones and increase your risk of fractures.

And don’t forget vitamins K and C, magnesium and omega-3 fatty acids …

Vitamin K helps create a protein that helps strengthen bones, and helps activate a protein that binds with calcium to build strong bones and improve bone density.

Vitamin C helps build collagen, a protein that forms the structure of bones, cartilage and connective tissues. Collagen helps keep your bones flexible, not just strong.

Magnesium is essential for the absorption of vitamin D, improves bone stiffness, and helps maintain bone density and strength. It also increases two types of cells responsible for bone remodeling.

Omega-3 fatty acids have anti-inflammatory properties and may help reduce the risk of osteoporosis by promoting bone formation and preventing bone decay.

Ask your doctor which vitamins and minerals are right for you, along with the proper amounts from food and/or supplement dosages.

Many of the vitamins and nutrients your bones need can be found in a variety of foods. Here are just a few of them:

Dairy products

Because dairy is abundant in nutrients like calcium and vitamin D, you’re strengthening your bones with every spoonful of yogurt or sip of milk.

These include foods like cottage cheese, yogurt, cheese, milk. (If you’re lactose-intolerant, try lactose-free varieties or choose plant-based fortified dairy alternatives.)

Fruits and vegetables

If it’s green and leafy, your bones will probably love it. Leafy vegetables are a rich source of calcium, magnesium and vitamin K.

These include spinach, cabbage, broccoli, kale and collard greens. Fruit also supports collagen production, especially those with a lot of vitamin C like oranges, lemons, grapefruit, red bell peppers and strawberries.

Fatty fish

Vitamin D is abundantly found in fish. Studies have also shown that fish can help strengthen bone quality and possibly prevent bone decay. Fish is also a great source of protein.

Focus more on cold-water fish like salmon, mackerel, herring, sardines, tuna and trout.

Nuts and seeds

Many nuts and seeds provide calcium, magnesium and even a good dose of healthy fats. They can be a great healthy snack or a perfect topping for a salad, soup or even dessert.

Some of the best nuts to eat for bone health include almonds, sesame seeds, sunflower seeds, pistachios and chia seeds.

Tofu and soy products

Soy products are rich in calcium and protein, making them beneficial for bone health, especially if you’re following a plant-based or non-dairy diet.

Soy products you can work into your diet include tofu, edamame, or boiled soybeans, soy milk, tempeh, natto, or fermented soybeans.

Foods to avoid or limit

Some of the foods you should try to avoid — or at least limit — to maintain healthy bones include:

High sodium foods: Excessive sodium intake can increase the amount of calcium removed from your body through waste, which may lead to bone loss over time. Processed foods, canned soups, fast food and salty snacks are common sources of high sodium.

Sugar: A high-sugar diet can increase inflammation and insulin, reduce calcium intake, and increase urinary excretion of calcium and magnesium. Avoid sugar-sweetened beverages, specifically soda with phosphoric acid, which can produce an imbalance of phosphorus compared to calcium.

Caffeine: A high intake of caffeine, found in coffee, tea, energy drinks and some sodas, may expel calcium quicker from your body, which can affect bone density.

Alcohol: Excessive alcohol consumption can interfere with calcium absorption and disrupt the balance of hormones involved in bone health.

Your activity level and diet play big roles in your bone health. Keep moving, and make sure you get enough nutrients in your diet to promote bone strength and density, and possibly prevent osteoporosis.