Lifestyle changes can help with low bone mass. Small steps like getting enough calcium-rich foods, moving more, and exercising your muscles can strengthen your bones. In some cases, osteoporosis medication may also be needed.
Bones naturally become weaker as we age, but sometimes bone loss happens faster and becomes severe.
➡️ Osteoporosis [archived link] is a lifelong condition that causes bones to break more easily due to bone thinning.
➡️ Osteopenia [archived link] is a diagnosis given when bone mass is low but not low enough to be classified as osteoporosis.
✨To learn more about osteoporosis screening and why bone health matters for everyone, check out this TNG post.
Making changes to your daily habits is a key part of managing low bone mass. Much of the same familiar general health advice can also help your bones: move your body more, swap processed foods for healthier versions, don’t smoke, and avoid alcohol. Even small changes can add up over time. Medication [archived link] is also recommended to protect bones if you have osteoporosis or a high risk of bone breaks (fractures).
💡Ask your clinician about the reasons for your low bone mass. Aging and menopause are common reasons, but low bone mass can also be related to other factors [archived link]. Examples include high thyroid hormone, chronic kidney disease, or long-term use of oral corticosteroid medications. It’s important to consider the possible causes [archived link] of your low bone mass to get the appropriate treatment.
In an upcoming post we’ll do a deep dive into the medication treatment options available for osteoporosis. Read on to learn more about nutrition and lifestyle approaches for managing low bone mass.
➡️ MOVEMENT ACTIVITIES
A bone-strengthening exercise program includes four types of exercise [archived link]:
✅ Weight-bearing activities like walking, dancing, or climbing stairs
✅ Resistance training with weights, bands, or lifting your own body weight
✅ Stretching to promote flexibility and mobility
✅ Balance to prevent falls
Keep in mind, exercise doesn’t have to be choreographed to count. Any movement that requires your body to work against gravity can help strengthen your bones [archived link]. And you don’t need to exercise for long chunks of time either. Finding small ways to move more during the day can make your bones stronger. Some ideas include:
- Take movement breaks during or at the end of every hour of sitting.
- Take the stairs instead of the elevator.
- Park further away from an entrance or get off at an earlier stop.
- Hover over a chair, stopping halfway through before you sit down and hold that squat position until your leg muscles get tired.
- Do push-ups against the kitchen counter while your coffee brews.
- Add music to your day that makes you wanna dance—then go ahead and do it!
Small changes like this can really add up for your health. And when it comes to weight training, your “weights” could be household items that weigh a few pounds.
‼️ If you have osteoporosis, check with your clinician before starting a new exercise. ‼️
Certain high-impact or jerky-type movements could put extra stress on your bones [archived link]. Your clinician may suggest you see a physical therapist to learn bone-strengthening exercises that are safe for you. You can also ask them for advice on finding free video sources to show you bone-strengthening exercises you can do at home. Although there’s a ton of free online fitness videos, some might not be right for you or based on sound health science.
➡️ NUTRITION
A diet rich in nutrients from a variety of foods is the best way to get the nutrition your bones need.
Although there’s no single “best” diet, the Mediterranean eating pattern is considered heart-healthy [archived link]. It’s also considered good for overall health because it helps lower inflammation [archived link]. The idea is to try to include a whole grain and veggie or leafy green at meals — ideally at every meal, but adding them at even one meal makes a difference. Fats from nuts and olive oil are considered better choices than the saturated fats found in butter and meat. Some relatively lower-cost options include:
- Beans and lentils
- Whole-grains like oats, brown rice, and quinoa
- Whatever fruit or vegetable is on sale
- Tuna in a can or pouch
- Unsweetened yogurt
All food is expensive. But the beauty of a Mediterranean eating plan [archived link] is that it’s versatile so you can choose from options that are more affordable or on sale. Frozen or sodium-free canned veggies are convenient [archived link]. When needed, consider keeping them on hand for quick soups or sides.
⚖️ Health Equity Alert!! Around 1 in 7 American households [archived link] don’t consistently have enough food to eat. If you aren’t facing this now, then maybe a loved one is. Knowing where to find help is good for everyone to know. Emergency situations can happen quickly. If you live in the U.S., you can call 211 [archived link] to connect to local resources, or go to the National Hunger Hotline’s [archived link] website for more information on how to find nutrition assistance.
For bone health, there are certain key nutrients to pay particular attention to.
✅ Calcium [archived link]: 1,000 mg per day (1,200 mg/d after menopause or age 70)
Calcium-rich foods include dairy products, salmon, leafy greens, broccoli and soy products. Some foods are also fortified with calcium. It’s best to get all of your daily calcium from foods. If that’s not possible, ask your clinician or pharmacist about a calcium supplement to fill your calcium gap. On days when you get enough calcium from foods, you can skip taking the supplement.
‼️ Getting too much calcium won’t help your bones and could cause other harm[archived link]. ‼️
✅ Vitamin D [archived link]: 600 IU per day (800 IU after age 70)
Small amounts of vitamin D come from diet. Most vitamin D is made in our bodies after our skin is exposed to sunlight. It only takes an estimated 5 to 30 minutes to trigger the process, depending on skin tone. Because vitamin D is so important for bone health, many people with osteoporosis are advised to take a vitamin D supplement. However, there’s no universal recommendation. Your clinician may order a blood test to measure your vitamin D level and determine if you need a supplement, and if so, how much to take.
✅ Protein: You can use this online calculator [archived link] to find the average amount of protein needed by age, sex, body weight, and activity level.
Many people don’t get enough protein in their diet. This is especially true for Black people, women, and adults over age 71, according to an annual U.S. nationwide survey on health and nutrition [archived link]. Protein isn’t only important for muscles. Our bones need it too. In fact, protein is a central component of bones in the form of collagen.
Some people may need more or less protein than average. For example, people living with chronic kidney disease [archived link] are often advised to limit their protein intake.
American dietary guidelines recommend getting more protein from [archived link] seafood, dairy (or fortified alternatives), beans, peas, and lentils.
✅ Other nutrients
Many other nutrients [archived link] help your bones, including:
- Vitamin C
- Vitamin K
- Magnesium
- Omega-3 fatty acids
✅ What to limit
- Processed foods and soda
- Too much caffeine from coffee, tea, or energy drinks
- Alcohol (check out this TNG post to learn how avoiding alcohol can also protect you from cancer)
✨ What about supplements? Getting nutrients from foods is best because foods contain many beneficial substances rather than isolated nutrients. Plus, absorption is often better. Another consideration is that more is not necessarily better, and supplements can lead to you getting too much — calcium is a good example of this. Always check with your clinician or pharmacist before taking any new supplement.
➡️ QUIT SMOKING
Smoking [archived link] reduces blood flow to bones and lowers the amount of calcium that gets absorbed into the body from foods. As a result, smokers are more likely to have bone breaks due to osteoporosis. Some research suggests vaping is also harmful to bone health.
It’s never too late to get the health benefits from quitting. But quitting smoking is often hard, and many people try to stop but start again. Many people try to stop but start again. That’s because nicotine dependence leads to brain changes that cause intense cravings. To learn more about options to help you quit, check out this TNG post on smoking cessation by nurse practitioner MK Haber.
➡️ PREVENT TRIPPING and FALLS
My husband fell on ice and dislocated his shoulder earlier this year. Whenever I mentioned his fall to someone, they would share stories of their own or a loved one’s. Trips and falls are so common, but they are especially dangerous if your bones are more brittle.
Wearing secure, well-fitted shoes with non-skid bottoms can help prevent falls [archived link]. Consider what’s on your feet at home too. I tripped over the vacuum at home a few years back. I fell badly because my slipper started to slip off. Since then, I’ve stopped wearing slip-ons and switched to slippers that fasten securely.
✨ Learn more about fall prevention in this TNG post.
Taking good care of your bones will help them support you for years to come.
🦴 Stay strong. Stay supported. And stay osteo aware! 🦴
Further reading:
Osteoporosis: Diagnosis, Treatment, and Steps to Take
Food for Your Bones: How To Follow the Osteoporosis Diet
How the Mediterranean diet and exercise can protect bone health in older adults
Osteoporosis: The Risk Factors for Black Women
UC HEALTH LINE: Osteoporosis?Not Just a Woman’s Disease
