Discover effective methods to enhance bone density and reduce osteoporosis risk. Key strategies include increasing calcium and vitamin D intake, eating nuts, engaging in weight-bearing activities, maintaining a healthy weight, and understanding medications like Evenity® that support bone health. Implementing these habits can lead to stronger, healthier bones and improved overall mobility.

Top Strategies to Boost Bone Density and Strength

Maintaining strong bones is vital for mobility, overall health, and preventing fractures. Building bone density early and sustaining it with proper nutrition and lifestyle habits can ward off issues like osteoporosis. Ensuring sufficient intake of key nutrients such as calcium and vitamin D, combined with physical activity, can markedly enhance bone health over time.

Five key approaches to support healthy bones

Boost calcium consumption Calcium is essential for teeth, bones, muscle function, nerve signals, and blood pressure regulation. Dairy products like milk, yogurt, and cheese are rich sources, along with green leafy vegetables such as kale, collard greens, and bok choy.

Ensure adequate vitamin D levels Vitamin D, produced when skin is exposed to sunlight, promotes calcium absorption and healthy bone cell function. Fatty fish like salmon, tuna, rainbow trout, and swordfish are rich sources. Eggs, cheese, beef liver, and fruits such as oranges and kiwis also contribute to vitamin D intake.

Include nuts in your diet Nuts like almonds, walnuts, peanuts, and pecans supply magnesium, phosphorus, and calcium—all vital for bone health. Magnesium enhances calcium absorption; phosphorus aids in bone mineralization.

Engage in weight-bearing exercises Regular activities like lifting, pushing, and pulling help strengthen bones and decrease osteoporosis risk. Consult your healthcare provider for personalized exercise plans if needed.

Maintain a healthy weight Achieving an optimal BMI supports bone density. Both underweight and overweight conditions can negatively affect bone quality. Avoid extreme calorie restrictions that may slow metabolism and lead to muscle and bone loss.

Role of Evenity® in promoting bone health Evenity® is often prescribed to help reduce osteoporosis risk or improve bone strength, particularly in postmenopausal women or those intolerant to other therapies. It is administered as monthly injections under medical supervision for up to a year.