Which foods increase bone density?
- milk, cheese and other dairy foods.
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach.
- soya beans.
- plant-based drinks (such as soya drink) with added calcium.
- bread and anything made with fortified flour.
- fish where you eat the bones, such as sardines and pilchards.
How can I strengthen my bones quickly?
- Monitor your diet. Get enough calcium and vitamin D, ideally through the foods you eat.
- Maintain a reasonable weight.
- Don’t smoke and limit alcohol intake.
- Make sure your workouts include weight-bearing exercises.
- Talk with your doctor about your risk factors.
What improves bone health? Bone Health Step 1: Calcium and Vitamin D. Calcium builds strong bones, but vitamin D helps the body absorb calcium. That’s why postmenopausal women need 1,200 milligrams calcium and at least 400 IU to 600 IU vitamin D daily for better bone health.
Can your body rebuild bone? Bone Remodeling
The body’s skeleton forms and grows to its adult size in a process called modeling. It then completely regenerates — or remodels — itself about every 10 years. Remodeling removes old pieces of bone and replaces them with new, fresh bone tissue.