How Do I Increase Bone Density When Over 60 Years of Age?

As men and women age, bone density decreases. This is a problem because a small fall or accident could lead to a broken bone or fracture. To keep a small problem from becoming a big problem, it's a good idea to increase bone density. This can be done through changes to diet and exercise routines.

Things You'll Need

• Onion
• Vitamin D supplements
• Calcium supplements

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Instructions

• 1

  Incorporate onions into your diet. Raw onions, in particular, help to slow the resorption of bone, according to a Swiss study published in the "Journal of Bone and Mineral Research" in 2002. By sprinkling onions onto your salad or adding them to a sandwich, you can help increase bone density.

• 2

  Take a vitamin D supplement every day. According to Harvard School of Public Health, this vitamin is helpful in restoring bone density.

• 3

  Take a calcium supplement every day. According to Harvard School of Public Health, calcium is necessary to maximize bone density.

• 4

  Take walks and lift weights a few times a week. This helps to strengthen your bones, according to Harvard School of Public Health.

• 5

  Speak to your doctor about hormone therapy if you are a woman who has undergone menopause. Menopause can take its toll on bone density, but hormone therapy can help restore it.