How To Build Bone Density Naturally: The Easy Daily Habits That Help Prevent Osteoporosis
Hint: A drugstore staple you probably already have in your cabinets helps!
Key Takeaways
- Menopause speeds bone loss, making bone health more important than ever after 50.
- Weight-bearing exercise (like dancing), calcium and vitamin D build bone density naturally.
- A doctor shares more simple daily habits that may lower your osteoporosis risk over time.
We tend to lose bone mass due to drops in hormone levels after menopause, increasing the risk of osteoporosis (weak and brittle bones), which can lead to painful fractures and breaks. “The biggest risk to bones is during menopause,” confirms Rozalina G. McCoy, MD, associate professor at University of Maryland School of Medicine. “And ultimately, [better bone health] is something within our control.” Here, Dr. McCoy shares how to build bone density with easy lifestyle changes.
How to build bone density naturally
First things first: If you haven’t already gotten a bone density test such as a DEXA scan, ask your doctor if you’re due for one so you know where things stand. Then, you can work together with your physician to come up with a plan to help improve bone mineral density and prevent further loss of bone. To help jumpstart your efforts, consider these tips for stronger bones:
Take a dance break
Boogieing down to your favorite song for five minutes can help keep your bones strong and healthy, according to research in the journal Cureus. That quick dance break contributes to the recommended 30 minutes of bone-strengthening physical activity per day. “Weight-bearing exercise uses gravity to press bone cells down so that they build a strong framework in your body,” Dr. McCoy says.
Woman's World Answers
Try a stomach soother
The chewable antacids such as Tums that you take for heartburn have an added benefit that may help build bone density—calcium. Dr. McCoy tells patients who don’t want to swallow large pills to swap their typical calcium supplement for chewable antacids. “They’re calcium carbonate—exactly the same thing in a calcium supplement, but much easier to swallow,” she says.
Snack on figs
They pack a powerful punch of bone-strengthening calcium—a cup of figs has as much of the mineral as 8 oz. of milk. “Bone is made of calcium,” Dr. McCoy says. “And calcium directly stimulates the cells that create bone.” Try dried figs for a quick snack, or blend fresh figs into smoothies or oatmeal for a flavorful calcium boost that promotes strong bones.
Tip: Not a fan of figs? Sip a calcium-rich protein shake, like Kate Farms Nutrition Shake, which has about 25 percent of your daily calcium needs plus protein to help build lean muscles that support bone health.
Feel the love
The warm fuzzies you feel when hugging a pet or loved one are thanks to oxytocin, a.k.a. the “love hormone.” And researchers reporting in the International Journal of Molecular Sciences found that oxytocin promotes growth of bone-forming cells called osteoblasts, making it a feel-good way to help build bone density over time.
Supplement with vitamin D
Calcium and vitamin D go hand-in-hand when it comes to protecting bone strength. “You need vitamin D to absorb calcium, and it also prevents bone-benefiting phosphorus from being lost in urine,” Dr. McCoy says. Aim for at least 600 IU a day.
A version of this story appears in the August 24, 2026 issue of Woman’s World.
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