ways to increase bone density naturally


  • Osteoporosis is primarily associated with aging.
  • In France, 377,000 new fractures due to osteoporosis are lamented every year

Bone is a very living tissue that constantly regenerates and regenerates itself.

With age, this process slows down, leading to less bone strength and an increased risk of fractures: this is called osteoporosis.

A public health problem

According toInserm, Osteoporosis and related fractures are a major public health problem, with 39% of women aged around 65 having osteoporosis.

Among the 80-year-olds and older, this share increases to 70%.

There are also other secondary causes of osteoporosis that result from diseases or treatments, such as hormonal disorders (overactive thyroid or parathyroid glands), rheumatoid arthritis, certain tumors, or even severe bowel, kidney, or liver disease.

In addition, certain treatments, such as high doses of cortisone or drugs used to treat breast and prostate cancer, can also cause long-term osteoporosis.

Increase bone density

People have excessive alcohol and tobacco use risk factor, and adopting certain habits, especially physical activity and diet, help fight osteoporosis.

When it comes to physical activity, weight training can increase bone density and reduce inflammation.

In postmenopausal women, regular physical activity can slow the loss of bone density, and in older adults, it also maintains muscle strength and balance, reducing the risk of falls and fractures.

It has been found that children, regardless of the chosen physical activity, increase bone mineral density, which is very important for bone strength. 10-20% compared to sedentary teenagers


On the food side, it is advisable to observe their calcium intakefound in dairy products, but not limited to: sardines, certain green leafy vegetables such as kale and beans.

Elderly people should also follow a diet containing 1 to 1.5 g of calcium per day, especially since intestinal absorption of calcium decreases with aging.

Systemic calcium and vitamin D supplementation has been shown to reduce the risk of bone fractures in deficient elderly women.

On the contrary, several studies have now shown that it does not make sense to systematically offer this supplement to normal elderly people.

Vitamin D

In order to maintain a balanced calcium level, it is also recommended to increase the intake of vitamin D.

Vitamin D is mainly found in fish (herring, mackerel, sardines, cod liver), but also in, for example, dark chocolate and olive oil. allows calcium to be absorbed in the intestines and also allows these minerals to be reabsorbed by the kidneys.

Vitamin D also affects bone resorption: therefore, a daily intake of 400 to 800 IU of vitamin D is recommended.

Other bone-healthy foods that are rich in magnesium and zinc (nuts, legumes), high-protein foods such as eggs, soy, certain meats, legumes…

Indeed, increasing protein intake by 15% compared to official recommendations suggests that older adults higher bone mineral density and reduced risk of vertebral fractures.

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