13 Things You Can Do To Improve Your Bone Health

Strong bones are important for many reasons. Your bones are responsible for protecting internal organs, providing structure to your body, and storing essential nutrients (per the National Institutes of Health). When bones are weak, they break more easily. Broken bones can lead to a lot of pain and suffering, along with impacting quality of life. According to the Mayo Clinic, a common health condition called osteoporosis can cause bones to become weak and brittle, "Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone." In some cases, osteoporosis can leave those affected unable to walk. In extreme cases, it can even be deadly.

Although osteoporosis can affect people of all ages, some are more at risk than others. Because peak bone mass occurs in the late 20s, older people are generally more likely to have weakened bones. Also, reduced estrogen due to menopause places some women at even greater risk. Other risk factors include being white or Asian, having a small body frame, certain underlying diseases, and lifestyle influences — particularly those involving poor diet and inactivity.

While you can't control your age or genetics, there are many things you can do to strengthen your bones and prevent osteoporosis. To get started, we recommend focusing on proper nutrition, exercising regularly, and maintaining a healthy weight (via Everyday Health). Below, we discuss more things you can do to improve your bone health.

To maintain strong bones, you're going to want to get plenty of vitamin D. Healthline reports that vitamin D is crucial for boosting bone health, along with improving immune function and providing protection from cancer, diabetes, high blood pressure, and other serious health conditions. Vitamin D also enables your body to absorb calcium (per the Bone Health and Osteoporosis Foundation). That said, it is also one of the most common vitamin deficiencies experienced around the world. In the United States, up to 42% of adults have low levels of vitamin D, with Black and Hispanic populations disproportionately affected.

Potential sources of vitamin D include sun exposure, food, and supplements. But these days, people are spending more and more time indoors, away from the sun. When they do go outside, they are more likely to use sunblock or wear protective clothing, impacting the amount of vitamin D received. Healthline reports that you should consume 800 IU (20 mcg) of vitamin D from foods daily, but you may want to aim closer to 1,000 IU (25 mg) if you don't spend much time outdoors. Healthy foods high in vitamin D include salmon, herring, sardines, cod liver oil, canned tuna, egg yolks, mushrooms, and fortified items like milk, orange juice, and cereal. If you suspect that you are not getting enough of this important nutrient, be sure to touch base with your doctor. They may suggest getting more sun, working with a registered dietician, or taking supplements.

According to The American Orthopaedic Society for Sports Medicine, exercise helps your body maintain its bone mass, along with reducing bone loss that occurs naturally with aging. All exercise is good, but when it comes to bone health, a combination of resistance training and weight-bearing exercises is best.

Resistance training, also known as strength training, can involve the use of weight machines, free weights, resistance bands, or body weight to place stress on the bones. This increases bone density and reduces the risk of osteoporosis (per the Mayo Clinic).

Examples of weight-bearing exercises include popular activities like walking, jogging, aerobics, dancing, household chores, and yard work. WebMD also recommends tai-chi, yoga, golf, and racquet sports. All of these activities involve muscles and gravity to place weight on the bones, making them stronger. Before starting any new exercise program, be sure to check in with your doctor. Most likely, they will applaud your efforts to improve your bone health.

Maintaining a healthy weight is another important thing you can do to improve your bone health. Eating disorders are a major risk factor for poor bone health. Among young women with anorexia nervosa, at least half will develop osteoporosis, according to 2015 research in Eating Disorders Review. Unfortunately, even after recovery, some of the damage may be irreversible. Treatment focuses on weight restoration, good nutrition, and monitored exercise.

Being underweight for any reason may place you at risk for bone problems. The Chicago Tribune reports, "Thin, small-boned women have an increased risk of osteoporosis, particularly if they are undernourished. Vitamin and mineral deficiencies contribute to hip fracture because they speed up bone loss, contribute to impaired coordination, and reduce the body's ability to protect itself during a fall." Achieving a healthy weight and eating well can help underweight individuals build stronger bones.

So if being underweight is bad for bones, does that mean being overweight is good? Researchers investigated the effects of body weight on bone mineral density during a 2012 study for the Annual Review of Nutrition. They not only concluded that obesity compromises bone quality, they also determined that caloric restriction can result in bone loss — meaning, not only can excess weight cause damage, the act of dieting may also be problematic. If you wish to lose excess weight and keep your bones strong, talk to your doctor. They may ask you to take protective measures, such as exercising regularly, eating a healthy diet, and using supplements.

While you may enjoy regularly knocking back a few drinks, we want you to know that your bones really don't appreciate the alcohol. The National Institute on Alcohol Abuse and Alcoholism states that chronic heavy drinking can compromise bone quality and increase the risk of osteoporosis. This is particularly true when heavy drinking occurs in adolescents and young adults. Perhaps even more concerning, research suggests that alcohol-induced bone damage can not be reversed, even if you decide to later abstain. Heavy and chronic drinking can lead to bone disease by contributing to decreased bone formation, increasing fractures, and preventing fractures from healing normally (per Verywell Mind).

When a bone fracture occurs, it would be wise to avoid alcohol entirely. In general, we suggest adhering to expert guidelines for the safe consumption of alcohol. For adults over 21, this means no more than two drinks per day for men, and no more than one drink a day for women (via the CDC). For individuals under age 21, drinking any alcohol at all is considered excessive alcohol use. Bottom line for bone health: The less you drink, the better.

Although Vitamin K is better known for its association with blood clotting, there appears to be a link between this essential nutrient and better bone health. According to American Bone Health, "Studies have shown that poor vitamin K intake is linked to low bone mass, osteoporosis, and fracture risk. Women who consumed less than 109mcg of vitamin K per day were found to be more likely to break a hip. Low vitamin K intake has also been linked to increased risk of hip fractures in men and women and to low bone density in women."

But before you rush out to purchase a bottle of vitamin K supplements, there are a few things you should know. First of all, vitamin K comes in two forms: vitamin K1 (typically found in leafy greens and cruciferous vegetables) and K2 (mostly produced in gut bacteria, but small amounts can be found in certain foods). Although both types may play a role in bone health, the link is stronger with Vitamin K2.

Similar to other supplements, vitamin K from food can benefit the body more than when taken in a supplement form (per WebMD). Foods containing vitamin K2 include grass-fed meats, dairy products, and some fermented foods. The Cleveland Clinic specifically suggests hard cheeses like gouda and swiss, blue cheese, chicken, pork, eggs, and natto (Japanese fermented soybeans).

Along with making healthy lifestyle changes and doing your best to prevent falls, ask your doctor about taking preventative medications if you are at high risk for bone fractures. Per the Mayo Clinic, there are several possible options. One common class of osteoporosis medications are bisphosphonates. Depending on which type of bisphosphonate is prescribed, the medication may be taken as a weekly or monthly pill, or administered as a quarterly or annual infusion. Denosumab is another common osteoporosis medication that may be prescribed instead for people with reduced kidney function. It is administered as an injection every six months.

As with other medications, side effects can occur with osteoporosis medications. With bisphosphonate pills, these most often involve stomach upset or heartburn. The same side effects do not usually occur with bisphosphonate infusions; instead, mild flu-like symptoms may develop, but usually only after the first infusion.

Some women may benefit from taking estrogen to boost their bone health. However, because estrogen can increase the risk of blood clots, endometrial cancer, breast cancer, and possibly heart disease, this should be carefully considered.