Calcium-rich foods can also be included regularly. Dairy products such as yogurt and milk are convenient sources, while calcium can also be found in certain fortified plant milks, tofu made with calcium, leafy greens, and other foods.
Another important part of maintaining bone strength is physical activity. Weight-bearing activities such as walking and resistance exercises can help support bones and muscles. Balance exercises can also be valuable for older adults because maintaining balance can help reduce the risk of falls.
If you are over 70 or have been told that you have low bone density, it is especially important not to rely on a single food. Osteoporosis can progress without obvious symptoms until a fracture occurs. A healthcare professional can assess your risk and determine whether a bone-density test or other evaluation is appropriate.
Certain medications and medical conditions can also affect bone density. If you have experienced a fracture from a relatively minor fall or injury, speak with a healthcare professional about whether your bone health should be evaluated.
A simple daily routine can make healthy habits easier to maintain. Start your morning with a nutritious meal containing protein and calcium. Add a tablespoon of sesame seeds or tahini if you enjoy them. Stay physically active according to your abilities, and include resistance or weight-bearing exercises when appropriate.
During the day, eat a variety of vegetables, fruits, whole grains, legumes, dairy or fortified alternatives, nuts, seeds, fish, eggs, or other protein-rich foods. This provides a much broader range of nutrients than relying on one “miracle” ingredient.
It is also worth being careful with dramatic social-media claims promising that a food can transform bones in a few days. Bone remodeling is a gradual biological process. A photograph or before-and-after illustration cannot demonstrate that a person’s bone density has changed, and an improvement in how someone feels does not necessarily mean that bone structure has been rebuilt.
