How to Naturally Improve Bone Density

December 10, 2024

by Jackie Wicks

Medically reviewed by: Dr. Ronald Mochizuki, MD

When you’re young, you often take your skeletal strength for granted, feeling almost invincible. Falling off a bike or tripping on the sidewalk is no big deal, leaving only scraped knees behind. However, as you age, you realize that your bones aren’t quite what they used to be.

Even if your tree-climbing days are long gone, the good news is that there are natural ways to improve your bone health.

Whether you’re looking to enrich your diet with bone-boosting nutrients, incorporate bone density-building exercises into your routine, or try out innovative technologies like whole body vibration plates, there are many options to keep your bones healthy or slow the progression of bone loss.

We’re breaking down those options down below; learn how to improve bone density naturally in this guide.

Understanding Bone Density

The skeleton you have now is not the same one you had ten years ago. That’s because your bones are living tissue, constantly absorbing old, damaged bone and replacing it with new bone mass in a process called bone remodeling.

Bone density plays a crucial role in your overall health and well-being. It contributes to:

Strength and support – Higher bone density makes bones less likely to fracture and allows you to stay active.
Protection – Dense bones offer better protection for your internal organs, reducing the risk of injury during falls or impacts.
Mineral storage – Your bones are a reservoir for important minerals like calcium and phosphorus, essential for various bodily functions.
Mobility and independence – Maintaining good bone density as you age helps you stay independent, allowing you to continue enjoying your favorite activities on your terms.

It’s never too early to start caring for your bones. The strategies we’ll discuss throughout this guide can help you learn how to improve bone density naturally.

Why Bone Density Matters

As you age, your skeleton’s natural remodeling process continues but slows down, decreasing bone density.

If the decrease continues long enough, it can lead to osteoporosis: a condition defined by low bone mass and the deterioration of bone tissue. This disease affects more than 200 million people worldwide, but it’s often called “silent” because bone loss typically occurs without symptoms. So, people may not even notice that they have a bone density issue until they’re injured with a break or fracture.

By understanding the importance of bone density and taking proactive steps to improve it, you can significantly enhance your quality of life and maintain independence as you age.

Factors Affecting Bone Density

Several factors influence bone density, some of which are within your control:

Age – Bone density typically peaks in our late 20s to early 30s and gradually declines after.
Sex – Females, especially after menopause, are at higher risk of low bone density due to decreased estrogen levels.
Diet – A diet lacking essential nutrients like calcium and vitamin D can decrease bone density.
Physical activity – Regular weight-bearing exercise and strength training help improve bone density.
Medical conditions – Certain conditions like thyroid disorders, celiac disease, and rheumatoid arthritis can affect bone health.
Lifestyle factors – Smoking, excessive alcohol consumption, and a sedentary lifestyle can all contribute to bone loss.

Understanding these factors is the first step in taking control of your bone health.

Nutrition for Healthy Bones

Your body is a high-performance machine that needs the right fuel to function at its best. When it comes to bone health, your dietary choices can significantly impact your skeletal strength.

Calcium-Rich Foods

Calcium is the primary mineral found in your bones, acting as the cornerstone of your skeletal structure. Your body doesn’t make calcium on its own, so you need to bring in reinforcements through your diet.

Many different foods can provide excellent sources of calcium:

Nuts and seeds
Beans and lentils
Milk, cheese, yogurt, and other dairy
Leafy greens, including kale and collard greens
Fish with edible bones, like sardines
Foods fortified with calcium including plant-based milks, orange juices, and cereals

Make these nutritious choices a regular part of your eating habits for long-term benefits.

The Role of Vitamin D

Even if you get the ideal amount of calcium in your diet, without adequate vitamin D, your body can’t effectively absorb it. Think of vitamin D as the VIP pass that allows calcium to enter the bone-building party.

There are two main ways to get your vitamin D fix:

Sunlight exposure – Your skin produces vitamin D when exposed to sunlight. Aim for up to half an hour of midday sun exposure several times a week.
Dietary sources – You can also introduce vitamin D to your system via food. Vitamin D-rich dishes include:

Fatty fish like salmon, mackerel, and tuna
Beef liver, egg yolks, and cheese
Mushrooms exposed to UV light
Foods fortified with vitamin D

For many people, especially those living in northern latitudes or with limited sun exposure, vitamin D supplements may be necessary. Always consult with a healthcare provider before starting any new supplement regimen.

Other Important Nutrients

While calcium and vitamin D take center stage in bone health, several other nutrients play vital supporting roles:

Magnesium
Vitamin K
Silicon
Zinc
Vitamin C
Copper

By focusing on a well-rounded diet that includes these essential nutrients, you’re strategically fueling your body for optimal bone health. Every food choice is an opportunity to nourish your bones and invest in your future strength and mobility.

Exercises to Boost Bone Density

While nutrition lays the foundation for strong bones, physical activity is the architect that shapes and strengthens your skeletal structure. Your bones, like muscles, respond to stress by becoming stronger. The key is engaging in the proper exercise that stimulates bone growth and density.

Weight-Bearing Exercises

Weight-bearing exercises force you to work against gravity while staying upright. These exercises can help build and maintain bone density because they put just enough stress on your bones to stimulate the production of new bone tissue.

For example, a study of ex-elite female athletes concluded that vigorous weight-bearing exercise of at least one hour per week is associated with increased bone density.

Some examples of weight-bearing exercises include:

Walking
Jogging or running
Dancing
Stair climbing
Tennis or other racquet sports
Weight lifting

Aim for at least 30 minutes of weight-bearing exercises most days of the week to get the most benefit. If you’re new to exercise or have concerns about your bone health, consult a healthcare provider before starting a new exercise routine, as some high-impact exercise can put extra stress on weak bones.

Strength Training

Strength training, also known as resistance training, is another powerful tool in your bone-building arsenal.

Another study on strength training, specifically resistance training, concluded that resistance exercise can effectively preserve bone and muscle mass.

You can incorporate strength training with:

Bodyweight exercises
Free weights
Resistance bands
Weight machines

Aim to incorporate strength training exercises at least two to three times weekly, targeting all major muscle groups. Start with lighter weights and higher repetitions, gradually increasing the weight and decreasing the repetitions as you build strength.

Whole Body Vibration (WBV) Training

Whole Body Vibration (WBV) training uses a vibration plate to stimulate muscles and bones, providing a low-impact option that can complement traditional exercise routines.

The vibrations produced by WBV platforms, such as those offered by Power Plate, create instability that your body must counteract. This process engages muscles and stresses bones, potentially stimulating bone formation.

WBV training can be beneficial for:

Individuals with limited mobility who struggle with traditional weight-bearing exercises
Older adults looking for a low-impact way to maintain bone density
Athletes seeking to enhance their bone health alongside their regular training regimen

By combining weight-bearing exercises, strength training, and innovative approaches like WBV, you can stimulate your bones to stay strong and healthy.

Lifestyle Changes for Stronger Bones

While nutrition and exercise are essential for bone health, overall lifestyle is crucial in maintaining and improving bone density. By making mindful choices daily, you can create an environment that supports optimal bone health.

Quit Smoking and Limit Alcohol

Like the rest of your body, your bones thrive in a healthy environment. Two major lifestyle factors that can negatively impact bone health are smoking and excessive alcohol consumption.

Tobacco use is linked to slower bone production and decreased calcium absorption. It is also known to lower estrogen, which can affect bone density in both women and men. If you’re a smoker, quitting can have numerous health benefits including potentially improving your bone density.

Excessive drinking can also put you at risk of lower bone density and bone fracture. If you choose to drink, do so in moderation.

Maintain a Healthy Weight

Your weight has a complex relationship with bone health:

Being underweight can lead to decreased bone density, as your body may lack the resources to build and maintain strong bones.
On the other hand, carrying excess weight puts additional stress on your bones, particularly in weight-bearing joints like the hips and knees.

Try to maintain a healthy weight through a balanced diet and regular exercise. If you’re concerned about your weight and its impact on your bone health, consider consulting with a healthcare provider or a registered dietitian for personalized advice.

Manage Stress

Chronic stress can have far-reaching effects on your health, including your bones. When you’re stressed, your body produces higher levels of cortisol. This hormone can interfere with bone formation and increase bone breakdown when present in excessive amounts over long periods.

To manage stress and support your bone health:

Practice relaxation techniques – Meditation, deep breathing exercises, or yoga can help reduce stress levels.
Get enough sleep – Aim for seven to nine hours of quality sleep each night.
Stay active – Regular physical activity helps manage stress and has bone-building benefits.

Incorporating these stress management techniques into your routine can improve your overall well-being and create a more favorable environment for maintaining healthy bones.

How Power Plate Can Help Improve Bone Density

To complement traditional approaches to improving bone health, consider exploring innovative technologies. One such groundbreaking tool is whole body vibration (WBV) training, with Power Plate leading the way in this revolutionary field.

Benefits of Whole Body Vibration for Bone Health

Power Plate’s whole body vibration plates offer a new approach to supporting bone health. Vibration plates produce controlled vibrations that stimulate the body’s natural response to movement.

This stimulation can lead to several potential benefits:

Increases bone density – Power Plate’s gentle vibrations apply a constant increased load on your skeletal system, helping improve bone density.
Improves muscle recovery – Aside from the fact that the soothing vibrations help alleviate soreness, they also increase blood flow, which can help improve muscle recovery time.
Reduces fall risk – You can perform exercises to improve balance and stability on Power Plate, reducing the risk of falling and fracturing bones.

Multiple institutions have studied the effect of WBV on bone health and have come to promising conclusions.

In an independent study of 462 postmenopausal women, WBV improved lumbar spine and femoral neck bone health. Another study divided 90 participants between workouts with Power Plate, conventional weight training, and a control group. The group that trained with Power Plate showed up to 1.5% increase in bone density, as well as an improvement in balance and increased muscle strength.

Power Plate’s combination of direct mechanical stimulation and increased muscular activity makes it an exciting tool for potentially improving bone density alongside other bone-stimulating activities.

Summary of Natural Ways to Improve Bone Density

Improving and maintaining bone density is a multifaceted approach that encompasses various aspects of your lifestyle:

Diet – A diet rich in calcium, vitamin D, and other bone-supporting nutrients forms the foundations of bone health.
Exercise – Weight-bearing activities and strength training provide crucial bone formation and strength stimulation.
Lifestyle choices – Quitting smoking, limiting alcohol intake, managing stress, and maintaining a healthy weight create an environment where your bones can thrive.
Innovative tools – Technologies like Power Plate’s whole body vibration training offer new ways to support bone health, especially for those with limitations on traditional exercise.

Remember, it’s never too early or late to start caring for your bones. Whether you’re in your 20s and building peak bone mass or your 60s and focused on maintaining bone density, the strategies outlined in this article can help you build stronger, healthier bones.

Explore Power Plate’s Whole Body Vibration Collection

At Power Plate, we’re passionate about pushing the boundaries of human health and performance. This is why we crafted an industry-leading line of whole body vibration plates suitable for individuals at every stage of life. Whether you’re a young adult looking to maximize your bone density at its peak or a senior hoping to reduce the risk of osteoporosis, our technology benefits everyone.

If you’re ready to strengthen, stabilize, and revitalize your skeletal system, explore Power Plate’s collection today.

Sources:

Bone Health and Osteoporosis: A Report of the Surgeon General. The Basics of Bone in Health and Disease. https://www.ncbi.nlm.nih.gov/books/NBK45504/#:~:text=The%20remodeling%20process%20occurs%20throughout,environment%20contribute%20to%20bone%20health

European Journal of Rheumatology. An overview and management of osteoporosis. https://pmc.ncbi.nlm.nih.gov/articles/PMC5335887/#:~:text=Currently%2C%20it%20has%20been%20estimated,osteoporotic%20fractures%20in%20their%20lifetime

BMJ. Calcium intake and bone mineral density: systematic review and meta-analysis. https://www.bmj.com/content/351/bmj.h4183.short

Dietary Guidelines for Americans. Food Sources of Calcium. https://www.dietaryguidelines.gov/food-sources-calcium

PubMed Central. Calcium and Vitamin D: Skeletal and Extraskeletal Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC2669834/#:~:text=Optimal%20vitamin%20D%20levels%20are,%25%20%5B1••%5D

National Institutes of Health. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Open Orthopaedics Journal. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. https://pmc.ncbi.nlm.nih.gov/articles/PMC3330619/

Journal of Bone and Mineral Research. The effect of weight-bearing exercise on bone mineral density: A study of female ex-elite athletes and the general population. https://onlinelibrary.wiley.com/doi/abs/10.1002/jbmr.5650110918

Korean Endocrine Society. Effects of Resistance Exercise on Bone Health. https://synapse.koreamed.org/articles/1108823

OrthoInfo. Smoking and Musculoskeletal Health. https://orthoinfo.aaos.org/en/staying-healthy/smoking-and-musculoskeletal-health/#:~:text=The%20nicotine%20in%20cigarettes%20slows,develop%20fragile%20bones%20(osteoporosis)

Journal of Environmental Research and Public Health. Alcohol Consumption, Bone Mineral Density, and Risk of Osteoporotic Fractures: A Dose–Response Meta-Analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC8835521/

Journal of Endocrinology. Influence of body weight on bone Mass, architecture and turnover. https://joe.bioscientifica.com/view/journals/joe/230/3/R115.xml

The Arthritis Connection. Cortisol and Bone Loss. https://www.thearthritisconnection.com/rheumatoid-arthritis/cortisol-and-bone-loss#:~:text=Elevated%20cortisol%20levels%20interfere%20with,an%20increased%20risk%20for%20osteoporosis

PubMed. Whole-body vibration Training and bone health in postmenopausal women: a systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/30142802/

Power Plate. Building Bone and Whole Body Vibration Training. https://cdn.shopify.com/s/files/1/0362/1139/2645/files/whole-body-vibration-training-builds-bone.pdf?v=1586158434