Your bones do a lot more than just hold you up - they protect your organs, store essential minerals, and literally keep you moving. Keeping them strong isn’t just about avoiding big falls and breaks, it’s about making sure you stay active, energized, and pain free for as many years as possible. The tricky part? Bone density naturally declines as we age, and that can put you at risk for osteoporosis, fractures, and weaker joints. But, don’t worry, you don’t have to overhaul your entire life to keep your bones in great shape. 

Here are five easy, science backed ways to build and maintain bone density, no matter your age.

Why bone density matters and who’s at risk

Bone density is the scientific way to talk about how strong and mineral rich your bones are. When bone density is high, your bones are sturdy and resilient. When it’s low, they become brittle and fragile, making you more prone to breaks and injuries (even from low impact activities).  

Depending on age, gender and genetics, some people are more at risk for bone loss: 

• Women, especially postmenopausal women (lower estrogen levels = weaker bones)

• Men over 50 (testosterone decline can affect bone strength)

• Anyone with a family history of osteoporosis

• People who don’t get enough calcium and vitamin D

• Those who are mostly sedentary (because bones need weight bearing activity to stay strong)

• Smokers and heavy drinkers (both interfere with bone building processes)

If you fall into any of these categories or you simply want to make sure you’re prioritizing your bone health, now’s the time to take action and start adopting a few (or all!) of these 5 tips.  

1. Move your body with weight & resistance exercise

You know how lifting weights builds muscle? It does the same for bones. Bones are living tissue, meaning they constantly remodel and rebuild based on the forces placed on them. When you lift weights, you’re applying stress and pressure to your bones, which triggers your body to reinforce them. Osteoblasts (bone building cells) are stimulated during weight lifting and resistance exercises and your BMD (bone mineral density) aka the amount of minerals like calcium and phosphorus that are stored in your bones is increased. 

Best bone strengthening workouts:

• Strength training (squats, lunges, resistance bands)

• Walking, hiking, or jogging (anything that makes your bones support your weight)

• Dancing or jump rope (fun!)

• Yoga & pilates (improves balance and prevents falls)

You don’t need to be in the gym all day every day to make a difference in your bone health, even 30 minutes a day can help improve bone density and your overall health with it! 

2. Eat more calcium & vitamin D-rich foods

Calcium is one of the most important minerals in your body and your bones are basically calcium storage units. Our bodies use calcium for nerve function, muscle contraction, blood clotting and wound healing, bone and tooth strength, heart function, hormone activation and managing the PH levels of our blood - woah! When you don’t get enough calcium (and Vitamin D to help absorb the calcium) from food, your body pulls it from your bones which in turn weakens them. 

foods that support bone health:

• Calcium: Dairy, leafy greens, almonds, sesame seeds, and fortified plant based milks

• Vitamin D: Fatty fish, egg yolks, mushrooms

• Sunshine: Ok this one technically isn’t a food but it’s the best natural source of Vitamin D out there! 

If you’re not getting enough Vitamin D and Calcium from food and time outside, a supplement could help, especially if you live in a place where it’s cloudy most of the year.

3. Drink matcha green tea 

Matcha is probably best known for providing sustained energy and focus, but here’s something you might not know - it’s also a secret weapon for bone health. Packed with essential minerals and antioxidants that have been proven to reduce bone breakdown, reduce inflammation, stimulate collagen production, and improve muscle function and balance, matcha green tea is a major ally in maintaining and improving bone density. Oh, and it's delicious too! 

How matcha helps bone density:

• Packed with EGCG (a powerful antioxidant) that helps reduce bone breakdown

• Protects collagen, which is essential for bone structure and flexibility

• Reduces inflammation (which can lead to bone loss over time)

• Contains magnesium & fluoride, both crucial for bone strength

Matcha is an easy swap for coffee - it’s healthier, doesn’t give you the jitters and supports your body in so many ways. Iced matcha latte, matcha cookies, matcha churros - there are so many ways to incorporate matcha into your life and they all taste amazing. 

4. Cut back on processed foods & alcohol

This one’s tough, it likely requires the biggest lifestyle change out of all five tips, but it’s worth it. 

Certain foods and drinks actually weaken your bones by depleting essential minerals - too much sodium causes calcium loss, refined sugars increase inflammation and the phosphoric acid in soda leaches calcium from your bones. Alcohol slows down your osteoblasts (bone building cells, blocks calcium and vitamin D absorption, increases stress and inflammation and can lead to bone breaking falls. 

Food & drinks to avoid:

• Soda

• Salty processed foods

• Excessive caffeine 

• High sugar foods 

• Refined carbs 

Instead, focus on whole, nutrient dense foods that fuel your body and support long term bone health.

5. Improve balance & prevent falls

Even if your bones are strong, falling is a risk for everyone that increases as we age. Improving balance and stability helps reduce the risk of falling and breaking bones and balance building activities also strengthen the muscles around our bones to provide added protection if you do fall. 

Simple ways to improve balance:

• Practice yoga or tai chi (both build strength and flexibility)

• Strengthen core muscles (better core = better stability)

• Wear good shoes (arch support matters!)

• Make small safety tweaks at home, like better lighting, grip pads under rugs and handrails on stairs and showers

Adding balance exercises to your life will help improve bone density, overall well being and give you more confidence to move your body in fun and healthy ways. 

The bottom line

Your bones do a lot for you and taking care of them now means fewer problems later in life. Start small! Add weight bearing activity to your day, swap out sugary drinks for matcha, and prioritize foods that fuel your bones. Every little change adds up to stronger, healthier bones for life.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes. 

Resources: 

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Booth, S. L., Broe, K. E., Gagnon, D. R., Tucker, K. L., Hannan, M. T., McLean, R. R., Dawson-Hughes, B., Wilson, P. W., Cupples, L. A., & Kiel, D. P. (2003). Vitamin K intake and bone mineral density in women and men. The American journal of clinical nutrition, 77(2), 512–516. https://doi.org/10.1093/ajcn/77.2.512

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