The Ultimate Guide to Increasing Bone Density and Mass After 60

The importance of taking care of your bones

The older we get, the harder it is for us to maintain our bone mass. Our bone density continues to increase until the age of 30, but after that, our bones break down faster than new bone tissue is formed. This decrease in bone density represents a serious issue in the older generation, as it is one of the key risk factors for osteoporosis and other health conditions. 

Causes of bone density loss

• Age: 

  • As you grow older, your bone growth starts to slow down. Bones may break down at a faster rate than its growth. Additionally, chronic conditions like arthritis can also lead to weak bones that can seriously affect your quality of life.

• Gender: 

  • Women are generally more prone to osteoporosis than men, and the risk of it increases substantially after menopause.

• Body weight: 

  • If you are overweight or obese, the excess weight puts additional pressure on your bones and joints, which can damage cartilage over time. The relationship between body weight and fracture risk varies depending on the type of fracture and location in the body.

• Family history: 

  • If you have a family history of osteoporosis or other similar conditions, you may have a higher risk of developing it yourself, as these conditions can be hereditary.

• Diet: 

  • A poorly balanced diet such as a diet low in protein, vitamin D and calcium leads to rapid bone loss and decreased bone formation, leading to decreased bone density. Thereby, increasing the risk of issues such as bone fracture. Learn more about how vitamin D and calcium affect our bone formation and health here.

• Physical activity: 

  • Being physically active will help your bones remain stronger, even as you grow older.

• Tobacco smoking: 

  • Tobacco smoking is associated with poor bone growth. It slows down the growth of osteoblast cells, which are responsible for bone growth.

• Chronic medical conditions: 

  • Some medical conditions, such as chronic kidney disease and autoimmune diseases, are considered risk factors as they can affect your body’s ability to absorb calcium.

• Certain medications: 

  • Long-term use of steroid medications may lead to bone damage. Some other medications, such as phenytoin and phenobarbital (antiseizure medications), methotrexate (a chemotherapeutic agent), and aromatase inhibitors, can lead to bone weakness. Therefore, it is advisable to consult your doctor before using any medication.

Improving bone health

To prevent the risk of serious medical issues like osteoporosis, we need to maintain our bone density and take up habits to build strong bones. Improving your bone cells involves a combination of diet, exercise, and healthy lifestyle choices. Here are some effective strategies:

Dietary choices

• Consume calcium-rich foods: 

  • To support bone health, adults aged 50 and above should aim to consume 1,000–1,200 mg of calcium daily through their diet. Good sources include dairy products (milk, yoghurt, cheese), leafy green vegetables (kale, broccoli), and fortified foods (orange juice, cereals). You can also take calcium supplements to boost your intake.

• Get enough vitamin D: 

  • Vitamin D deficiency can seriously affect your bone health and prevent you from reaching peak bone mass. Fortunately, you can get vitamin D through sun exposure, but to make sure you’re getting enough, you should also consume more foods rich in vitamin D, like fatty fish (salmon, mackerel, etc.), into your diet. Taking vitamin D supplements can also help.

• Include protein: 

  • Having a good protein intake is essential for developing better bone structure and bone cells. You can get plenty of protein from meats, fish, eggs, beans, and legumes.

• Eat plenty of vegetables: 

  • Leafy vegetables are high in vitamins and minerals that benefit bones. While you should focus on leafy greens, your daily intake should also include plenty of colorful veggies, as they are good sources of Vitamin C.

• Consider collagen supplements: 

  • Collagen supports healthy bones and helps you build toward peak bone mass by providing essential amino acids. It can be found in gelatin or taken as a supplement.

Exercise regularly

• Engage in weight-bearing activities: 

  • Strength-training exercises like activities such as walking, jogging, dancing, and climbing stairs help stimulate bone formation by putting stress on the bones.

• Incorporate strength training: 

  • Resistance exercises (using weights or resistance bands) can help build muscle mass and improve bone density.

• Exercises that train your balance: 

  • Activities like Tai Chi or yoga can enhance balance and coordination, reducing the risk of falls and fractures.

• Aim for consistency: 

  • Try to get at least 150 minutes of moderate-intensity exercise each week to build up towards peak bone mass, including both weight-bearing exercises and strength-training exercises.

Healthy lifestyle choices

• Maintain a healthy weight: 

  • Being underweight increases the risk of severe bone loss, while being overweight may increase the risk of damaging your cartilages, increasing your risk of fracturing some bones.

• Avoid smoking and limit alcohol consumption: 

  • Smoking negatively affects bone health, and excessive alcohol consumption can lead to bone density loss.

• Stay active throughout the day: 

  • To keep your bones healthy, avoid prolonged periods of inactivity. Even short walks or regular moderate-intensity exercises can keep your bones strong in old age.

If you are worried about your bone health, request an appointment with our specialists at Thomson Medical to get an accurate diagnosis and personalised plan that can get you to peak bone mass.

Keeping your bones healthy can play a critical role in reducing the risk of osteoporosis and other health issues during your old age. Request an appointment with our specialists at Thomson Medical to get up-to-date advice on how you can improve your bone quality and slow bone loss.

FAQ

Can you increase bone density as you age?

Yes, you can still increase bone density as you grow older. While you may not completely reverse age-related bone loss, having a well-balanced diet with plenty of regular exercise can help reduce your risk factors and even lead to modest increases in bone density over time. Starting these habits early is beneficial, but it's never too late to make positive changes for your bone health.

What food is best for bone health?

Foods that help keep your bones strong include:

Calcium-rich foods:

• Dairy products like milk, yoghurt and cheese

• Green leafy vegetables, especially kai lan and choy sum

• Small fish with edible bones, such as sardines and ikan bilis

• Tofu made with calcium

• Fortified soy milk and orange juice

Foods high in vitamin D:

• Fatty fish like salmon and mackerel

• Egg yolks

• Fortified breakfast cereals

Protein sources:

• Lean meats

• Fish

• Eggs

• Beans and legumes

• Nuts and seeds

Other helpful foods:

• Fruits and vegetables rich in vitamin C, like oranges and bell peppers

• Green vegetables like broccoli and spinach

• Prunes and other dried fruits

For the best results:

• Eat a variety of these foods daily

• Choose fresh foods when possible

• Include protein with your meals

• Pair calcium-rich foods with vitamin D sources to help your body absorb the calcium better

Remember that no single food can provide all the nutrients your bones need. A balanced diet that includes different types of these foods will help keep your bones strong. For personalised dietary advice based on your specific needs, please request an appointment with Thomson Medical to consult a healthcare professional.

Are there any foods I should avoid if I want to maintain my bone health?

Yes. To keep your bones healthy, there are some foods you should avoid:

• Soft drinks:

  • Sodas, especially colas, contain phosphoric acid, which can leach calcium from your bones. They also often replace healthier drinks like milk.

• Excessive caffeine:

  • Drinking too much coffee or tea (more than 3-4 cups a day) can interfere with calcium absorption and may lead to bone loss.

• Alcohol:

  • Heavy drinking (more than one drink per day for women and two for men) can reduce your body’s ability to absorb calcium and may weaken bones over time.

• High-sodium (salty) foods:

  • A diet with plenty of salt can cause your body to lose calcium through urine. Aim to limit sodium intake to less than 2,300 mg per day by avoiding processed and fast foods.

• Foods with added sugars:

  • Foods high in added sugars, such as sugary snacks and drinks, can contribute to poor overall nutrition, which is important for bone health.

• Hydrogenated oils:

  • These oils are found in many processed snacks and fried foods and can destroy vitamin K, which is essential for bone strength.

• Foods high in oxalates and phytates:

  • Foods like spinach (oxalates) and wheat bran (phytates) can bind with calcium and reduce its absorption. While these foods are healthy in moderation, they shouldn't be relied upon as primary sources of calcium.

By avoiding these foods and focusing on a healthy diet rich in calcium and vitamin D, you can build strong bones, develop peak bone mass, and maintain a better quality of life during your old age.

How can I improve my bone quality?

Here are practical ways to improve your bone quality:

Diet:

• Eat calcium-rich foods daily (dairy products, green vegetables, fish with bones)

• Include vitamin D sources (fatty fish, eggs, getting some sunlight)

• Choose protein-rich foods (lean meat, fish, eggs, beans)

• Drink plenty of water instead of fizzy drinks

Exercise:

• Take regular walks

• Try gentle jogging or dancing

• Do strength training with light weights

• Practice balance exercises like tai chi

• Aim for 30 minutes of activity most days

Lifestyle changes:

• Avoid smoking

• Limit alcohol intake

• Maintain a healthy weight

• Stay active throughout the day

• Get enough sleep

Daily habits:

• Stand up and move regularly if you sit for long periods

• Choose stairs over lifts when possible

• Carry your own shopping bags (the weight helps your bones)

• Do household activities like gardening or cleaning

Risk reduction:

• Keep your home well-lit to prevent falls

• Remove trip hazards like loose rugs

• Use handrails on stairs

• Wear proper fitting, supportive shoes

The best approach is to combine these different methods - good food choices, regular exercise, and healthy lifestyle habits work together to keep your bones strong.

What is the fastest way to strengthen your bones?

It's important to understand that there is no "fast" way to strengthen bones; bone strengthening is a gradual process that requires consistent effort over time. However, here are effective ways to support your bone health:

Regular exercise:

• Do weight-bearing activities like walking or climbing stairs

• Try strength training with proper guidance

• Practice balance exercises like tai chi

• Aim for 30 minutes of activity most days

Daily nutrition:

• Include lots of calcium-rich foods in your meals

• Eat foods with vitamin D

• Choose protein-rich foods

• Stay well-hydrated with water

Healthy habits:

• Get some sunlight regularly

• Stay active throughout the day

• Maintain a healthy weight

• Avoid smoking

• Limit alcohol intake

Important note: Bone strengthening takes time, typically several months to see meaningful changes. Instead of looking for quick solutions, focus on developing consistent, long-term habits that support bone health.

The information provided is intended for general guidance only and should not be considered medical advice. For personalised recommendations and tailored advice, please consult a specialist at Thomson Medical. Request an appointment with Thomson Medical today.