Most people don’t give much thought to bone health until a break occurs. But, many breaks stem from underlying bone weakness.

Bone density peaks in childhood and adolescence, so good nutrition and plenty of exercise are vital at this time. The hormones parathyroid, oestrogen and cortisol all impact bone strength, too.

Eat More Green Vegetables

Incorporate a variety of leafy green vegetables into your diet. Salads, steamed greens and green smoothies provide an excellent source of calcium, vitamin K, potassium, folic acid and vitamins A, C and E. These are nutrients that promote bone health and reduce the risk of osteoporotic fractures.

Calcium is the primary mineral for building strong bones, and it’s found in dairy products, beans, some nuts and seeds, leafy greens and fish. It’s important to get enough of this nutrient because low levels can lead to fragile, brittle bones.

To increase your intake of calcium, try eating more broccoli, kale, collard greens, turnip greens and chard. You can also add more spinach to your diet or consume microgreens (baby greens). In addition, prunes are an excellent snack option because they contain a high amount of calcium and can help prevent bone loss. These are also high in fiber and low in calories. Aim for three to four 70g servings of these nutrient-rich veggies each week.

Increase Your Protein Intake

Protein is often associated with muscle-building and bodybuilding, but it’s also an important nutrient for healthy bones. Protein helps to power chemical reactions throughout the body and it makes up a significant portion of bones, providing a strong scaffolding that bone-building minerals can attach to.

Calcium, a mineral that is essential for bone health, is found in foods like green vegetables and dairy products. However, it’s best to get calcium through dietary sources rather than supplements. A diet that is rich in protein, calcium, vitamin D and potassium can help to support healthy bone density.

If you want to increase your bone density naturally, try to model your diet after cows and elephants. These herbivorous animals eat lots of leafy green vegetables, which are rich in bone-boosting calcium and other nutrients. Eggs, fish, tofu and beans are excellent protein-rich foods that can be part of a healthy bone density-boosting diet. Protein is digested quickly, absorbed and assimilated by the body.

Limit Your Caffeine Intake

While calcium does help to strengthen bones, too much caffeine can prevent the body from absorbing it. This leads to calcium being flushed out of the system through urine and down the toilet. This is why it’s important to limit your coffee intake and only drink moderate amounts of tea.

Excessive sugar can also cause bones to lose strength. While fat does contribute to bone density, too much of it can have a negative effect. This is because it may bind to calcium and prevent it from being absorbed.

While some factors like gender and age cannot be changed, it is possible to improve bone density through diet, exercise, and hormone replacement therapy. The best way to increase your bone density is to eat plenty of calcium rich foods, consume enough protein, and make sure to limit caffeine. For more information on a healthy and balanced diet, visit The Eatwell Guide.

Avoid Too Much Sugar

Taking in too much sugar can directly impact bone density. It causes our bodies to excrete calcium, which can lead to weakened bones.

The best way to reduce your sugar intake is to cut out fizzy sodas. Instead, opt for water or unsweetened beverages like coffee. You can also add a little bit of natural sugar to your drinks such as fruit juice or berries.

If you have trouble reducing your sugar intake, try adding more foods to your diet that are high in nutrients. Vitamin C, for example, helps with bone health. You can find vitamin C in citrus fruits, peppers, kiwis, strawberries and blackcurrants.

Lastly, make sure that you’re getting enough protein, especially if you’re over the age of 65. Studies have shown that eating a protein-rich diet and doing regular resistance training can help increase bone density.