Build Strong Bones: How to Gain Bone Mass Through Food and Exercise

Bone loss often occurs silently over many years and without any noticeable symptoms. This is why taking proactive steps through diet and exercise to maintain and gain bone mass is essential for nipping future issues in the bud. 

Knowing how to gain bone mass is especially important for those at an increased risk, including older adults, as bone density naturally declines with age. Individuals with a family history of osteoporosis are also at risk, as genetic factors can play a significant role in bone health. Additionally, naturally smaller-sized people usually have smaller bones and lower bone mass. 

What Is Bone Mass?

Bone mass refers to the amount of certain minerals within your bone tissue. Essentially, it is a measure of how dense and strong your bones are.

Your bones are living tissues, constantly undergoing a process called bone remodeling. This process involves two key cells that work together: osteoblasts and osteoclasts. 

Osteoblasts are the bone builders. These specialized cells are responsible for creating new bone tissue. They work to lay down collagen and other minerals, building and strengthening your skeletal structure.  

Osteoclasts are the bone remodelers. These cells have the crucial job of breaking down old or damaged bone tissue. This process is essential for releasing minerals, repairing tiny fractures, and allowing new bone to form in its place.

Throughout your life, your bones are in a constant state of flux. Old bone is broken down, and new bone is built. This continuous cycle is vital for how to gain bone mass, maintain bone strength, repair damage from daily wear and tear, and adapt to the stresses placed upon your skeleton.

Why Is Bone Mass Important?

Bone health and adequate bone mass is critical for several reasons, including:

•  Structural Support: Bones form the skeleton, which provides the framework that holds our body upright. Bones allow us to stand, walk, sit, and perform all of our daily movements.
• Protection of Vital Organs: Our bones act as a shield, protecting our delicate internal organs from injury. For example, your skull protects your brain, your vertebrae protect your spinal cord, and your heart and lungs are protected by your rib cage.
• Enabling Movement: Bones serve as attachment points for muscles. When muscles contract, they pull on the bones. This allows us to move our limbs and body. Healthy bones are essential for maintaining our mobility and physical function.
• Mineral Storage: Bones are a major reservoir for essential minerals, particularly calcium and phosphorus. These minerals are vital for bone strength and other functions like nerve transmission and muscle contraction. The body can draw upon these bone stores when needed.
• Blood Cell Production: The bone marrow found within many bones produces important blood cells. These include red blood cells needed to carry oxygen, white blood cells for fighting infection, and platelets to help with blood clotting.

Consequences of Poor Bone Health

When bone health is compromised, it can lead to serious issues, including:  

Increased Fracture Risk

Weak and brittle bones are a hallmark of conditions like osteopenia and osteoporosis. With these conditions, bones are much more likely to break from minor falls or even everyday activities.

Fractures, particularly hip and spine fractures, can lead to chronic pain, disability, and a loss of independence. They may even increase the risk of mortality. Poor bone health can also lead to femoral neck osteoporosis, which is the upper part of the thigh bone just below the hip joint.

Loss of Height and Stooped Posture

Over time, weakened vertebrae in the spine can compress or fracture. This can lead to a loss of height and a hunched posture, known as kyphosis.

Pain and Discomfort

Weak bones and fractures can cause chronic pain. This can affect mobility and your overall quality of life.  

Reduced Mobility and Independence

Fractures and skeletal deformities can significantly hinder your ability to move around and perform daily tasks. With time and age, this can potentially lead to a loss of autonomy and independence.

According to the National Institutes of Health, only a third of senior women who fracture their hip are able to return to independent living.

Strong and healthy bones are fundamental for maintaining an active, independent, and healthy life at all ages. Taking proactive steps to build and maintain bone mass through proper nutrition and exercise is crucial for long-term well-being.

How to Gain Bone Mass With Food

Your bones rely on a specific set of nutrients to increase their density and strength.

Focusing on these key players in your diet can provide the building blocks and support needed to gain bone mass effectively. These include:

Calcium

Think of calcium as the primary structural component of your bones. It's the most abundant mineral in your body, most of which is stored in your skeleton. Ensuring adequate calcium in your diet is a non-negotiable for how to gain bone mass and maintain your existing bone density.

Calcium Sources:

• Bone-in Fish (Sardines, Salmon): These are excellent sources because you consume the soft, edible bones of the fish, which are rich in calcium. The amount of calcium in 100 grams of sardines is equivalent to the amount found in a comparable amount of milk.
• Leafy Green Vegetables: While absorption might not be as high as from dairy, consuming leafy green vegetables  regularly contributes to your calcium intake. Kale, spinach, collard greens, turnip greens, and bok choy contain calcium. A cup of cooked kale can offer a substantial amount of calcium.
• Nuts and Seeds: Almonds, sesame seeds (especially tahini or sesame seed butter), and chia seeds offer good amounts of calcium. Chia seeds are particularly high in it.
• Cruciferous Vegetables: Broccoli and Brussels sprouts contain some calcium, though in smaller amounts than leafy greens.
• Blackstrap Molasses: A tablespoon can provide a good amount of calcium.
• Oranges: A medium orange contains a smaller amount of calcium than foods listed above, but it's still a decent contribution.
• Fortified Products: Some plant-based milk and other products are fortified with calcium, but always check labels for added sugars and to make sure they align with your diet.

If You Consume Dairy:

• Full-fat cheeses like cheddar, mozzarella, parmesan, and goat cheese are excellent sources of calcium. 
• Full-fat plain Greek yogurt is a good source of calcium.

Vitamin D

Vitamin D is key for calcium absorption. It acts like a gatekeeper, helping your body absorb calcium from the foods you eat, or from the sun's rays.

Without sufficient Vitamin D, even a calcium-rich diet may not be enough to gain bone mass.

Sources of Vitamin D:

• Sunlight: UVB radiation from the sun is the best source of vitamin D. For most people incidental sun exposure will be sufficient for healthy vitamin D levels to be achieved. But UV radiation levels vary depending on your location, the time of year and the time of day. 
• Fatty Fish: Salmon, mackerel, tuna, and sardines are excellent natural sources of vitamin D.
• Egg Yolks: Yolks contain small amounts of vitamin D.
• Fortified Foods: Plant-based milk, orange juice, and other products are often fortified with vitamin D. Again, check those nutrition labels.
• Supplementation: If your dietary intake and sun exposure are insufficient, you may consider a vitamin D supplement. Always consult with your healthcare providers to determine the appropriate dosage for your individual needs.

Protein

Protein forms the structural matrix of your bones. Adequate protein intake is important for gaining bone mass and bone repair.

Healthy Protein Sources:

• Lean Meats and Poultry: Chicken, turkey, lean beef, pork tenderloin.
• Fish and Seafood: All types of fish and shellfish.
• Eggs: An easy complete protein source.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds.
• Dairy: Milk, yogurt, cheese.

Other Essential Nutrients to Help Boost Your Bone Mass

Several other vitamins and minerals (besides calcium, vitamin D and protein), contribute to bone health. These include:

• Vitamin K: Plays a role in bone mineralization and helps modify bone proteins. Good sources include leafy green vegetables and fermented foods.
• Magnesium: Essential for bone structure and helps regulate calcium and vitamin D levels. It is found in nuts, seeds, and leafy greens.
• Phosphorus: Works with calcium to build strong bones and gain bone mass. It is widely found in meat and dairy.
• Zinc and Copper: These trace minerals are involved in bone cell function and collagen production. They are found in nuts, seeds, and seafood.

Foods to Be Mindful Of

If your goal is to gain bone mass, then you should be mindful of your intact of the following items:

• Excessive sodium can increase calcium excretion.  
• Excessive caffeine may interfere with calcium absorption.
• Excessive alcohol can hinder bone formation.  
• Phytates and oxalates found in plant foods can bind to calcium and cause calcium loss.

How to Gain Bone Mass With Exercise

Did you know that exercise is a fantastic way to improve your bone health?

Putting a healthy, beneficial stress on your skeleton makes it stronger and denser. Muscle-strengthening exercises are key to help gain bone mass.

The most effective exercises for bone growth fall into two main categories: weight-bearing and resistance training.

Weight-Bearing Exercises

Weight-bearing exercises are any activities that make your body work against gravity while you're on your feet. This type of exercise directly stresses your bones, prompting them to adapt and become stronger.

It is recommended by the American Academy of Orthopaedic Surgeons for bone health. The impact or force generated during these activities stimulates bone-building cell activity.

High-Impact Weight-Bearing: These exercises involve movements that put a significant force on your bones. They are particularly effective for building bone mass, especially if you are younger and don't have pre-existing bone conditions. Examples include:

• Jumping: Jumping jacks, skipping rope, vertical jumps.
• Running and Jogging: Even short bursts can be beneficial.
• Dancing: Especially high-energy forms like aerobics.
• Hiking: Especially on uneven terrain.
• Stair Climbing: Going upstairs or using the stair stepper machine puts more stress on your leg bones than walking on a flat surface.
• Sports with Jumping or Running: Basketball, volleyball, tennis.

Low-Impact Weight-Bearing: While gentler on the joints, these exercises still benefit bone health, especially for those who are older or have joint issues. Examples include:

• Brisk Walking: A consistent, brisk pace is key.
• Elliptical Trainer: Provides a weight-bearing workout with less impact than running.

Resistance Training

Resistance training, also known as strength training, might as well be called bone density training. It involves working your muscles against some form of resistance, such as your own body weight, free weights, resistance bands, or weight machines. While the main focus is on building muscle mass, resistance training also significantly benefits bone health.

When your muscles contract, they pull on your tendons, which then pull on your bones. This stress stimulates osteoblasts to build more bone tissue in the areas where the muscles are attached. Examples include:

• Bodyweight Exercises: Squats, lunges, push-ups, planks, calf raises.
• Free Weights: Lifting dumbbells for exercises like bicep curls, overhead presses, rows, deadlifts, and squats.
• Resistance Bands: Versatile and portable for exercises targeting all major muscle groups.
• Weight Machines: Provide guided resistance for various muscle groups. 

With resistance training, function movements are best, because they work at least two major muscle groups. Target the muscles in your legs, hips, back, arms, and shoulders, as these are connected to the bones most susceptible to fracture.

There are no short-cuts when it comes to bone health. Whatever exercise program you choose to follow, regular physical activity is key. Consistency with your bone-strengthening exercises will lead to strong healthy bones throughout your life.

Summary

Achieving and maintaining optimal bone mass is vital for lifelong health. Strengthening your bones can prevent conditions like osteoporosis and will help you maintain mobility and independence as you age.

Knowing how to gain bone mass is essential to maintaining healthy bones. This includes consuming a nutrient-rich diet, particularly focusing on calcium, vitamin D for absorption, protein for structure, and other key minerals. It’s also important to engage in weight-bearing and resistance exercises to help stimulate bone growth. 

A myPrimalCoach is always ready to help you find an exercise program to help you gain bone mass. A coach can also help you increase your bone-boosting nutrient intake through adopting an overall well-balanced diet, including an increase in fruit and vegetable consumption. 

If you’re concerned about bone health or predisposed to certain conditions, speak to your healthcare provider for advice about bone density testing and symptoms of bone diseases.