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9 Natural Ways to Build Healthy Bones

Bone fractures affect nearly 7 million U.S. residents each year. You can’t prevent every accident, but strengthening your bones helps reduce your risk of breaks and other serious injuries. When your bones are thin or brittle, it’s harder for them to withstand impact from bumps or falls. This often results in crushed, splintered. or fractured bones.

Fortunately, there are many ways you can strengthen your skeletal system and build healthy bones. From munching on nutrient-rich greens to strengthening your skeletal system with density-boosting exercises, here are 9 natural ways to improve the condition of your bones.

1. Get More Greens

When it comes to dietary habits, model your meals after cows and elephants. Aside from being large animals with solid bone structures, both mammals are herbivores. Cows and elephants feast on lush greenery, including grass, leaves, and plants. You can mimic their healthy eating habits by incorporating more greens, such as spinach and kale, into your diet.

Leafy green veggies are often rich in calcium, a nutrient which promotes bone health. You can also find bone-boosting potassium and vitamin K in green vegetables. Potassium helps reduce calcium loss, and vitamin K protects bone mineral density.

It’s no secret that many people dislike green veggies, but there are ways to make them tolerable — or even enjoyable. Add spinach to your morning smoothie, or puree broccoli and mix it with cheese dip. You can also make kale chips or sneak veggies into brownies or other baked goods.

2. Limit Caffeine Intake

Caffeine may enhance your personality in the morning, but it doesn’t do much for your bones. Drinking coffee in moderation is generally okay but try not to gulp down multiple espressos each day. Every 100 milligrams of caffeine consumption triggers a 6-milligram calcium loss, stripping this essential nutrient from your bones.

Try to limit your caffeine habit to 300 milligrams per day if you want to protect your bones. That’s the equivalent of a few sodas or a small cup of coffee. A 16-oz. cup of coffee typically contains around 320 milligrams of caffeine, which already puts you over the recommended daily limit for optimum bone health.

3. Watch Your Sugar Consumption

Sugar is a sweet treat for your taste buds, but your bones can do without this density-damaging ingredient. Excess sugar consumption increases your odds of developing osteoporosis. People who regularly drink fruit juice or soda also have a higher risk of bone fractures.

There are several reasons why sugar affects bone health. For starters, people who eat candy or drink soda regularly may not be getting the nutrients they need from healthier foods. Also, sugar consumption results in increased calcium excretion when you urinate, and as we mentioned above, calcium plays an essential role in the health of your bones.

4. Get Plenty of Vitamin D

Don’t just enjoy a beautiful day from the comfort of your living room. When you see the sun shining, head outside and catch some rays. Sunlight provides much-needed vitamin D for your body, so you can build or maintain strong, healthy bones. As an added benefit, vitamin D also boosts cognitive health and may even reduce your chances of developing dementia. So if you need your daily dose of vitamin D, a supplement like Rootine is the most customizable vitamins which you can take on the go.

Sometimes soaking up the sun isn’t an option, so some people use vitamin D supplements instead. Talk to your primary care physician or the team at NorthEast Spine and Sports Medicine before you supplement with vitamin D, as it may interact with some of your other medications or supplements. It’s difficult to overdo your vitamin D supplementation, but if you do, you may develop serious issues, such as calcium stones or kidney disease.

5) Monitor Your Salt Intake

Sodium, which is commonly found in table salt, is a tricky nutrient when it comes to bone health. Too much salt is bad for your bones, but your skeletal system is also at risk if you don’t get enough. Salt helps your body maintain adequate magnesium and potassium levels, which is why a low-salt diet ups your odds of getting osteoporosis.

Studies show that menopausal women who get enough sodium have a decreased risk of hip fractures. However, too much sodium can increase your odds of fracturing a bone, particularly in adults with low calcium levels.

6. Get Plenty of Protein

You may have heard conflicting advice about protein consumption. Some people worry that protein can weaken your bones, but that’s a myth. Recent research indicates that protein boosts bone density, thus reducing your risk of fractures and other skeletal-related ailments. This is true whether individuals consume plant-based protein or get this macronutrient from meat.

Yogurt, salmon, chicken, tofu, and eggs are great sources of protein. If you aren’t a fan of any protein-rich foods, consider supplementing with protein bars or shakes.

7. Hit the Gym

Exercise helps you lose weight or build muscles, but it also enhances your bone health. Strength training and weightlifting help improve bone density and increase the size of your bones. These fitness techniques also help reduce inflammation, which may reduce bone pain. When your muscles are swollen or inflamed, they press against your bones, often resulting in discomfort.

Not sure if your cardio or weight-lifting routine benefits your bones? The musculoskeletal experts at NorthEast Spine and Sports Medicine can help you determine which exercises are best for your body.

8) Watch Your Weight

A strong skeletal system can effectively support your weight, but it becomes more difficult when you are carrying some extra pounds. This excess weight presses against your bones, increasing your risk of a fracture or other injury. However, being underweight is also a risk factor, as low body weight is associated with osteoporosis.

Let us know if you’re unsure how to establish or maintain a healthy weight. We can review your current dietary and lifestyle choices, then offer solutions tailored toward your needs.

9. Consider Collagen Supplements

You may have heard the buzz about collagen if you follow beauty vloggers or health-minded social media influencers. Collagen works wonders on aging skin, but it’s not just a wrinkle-reducing product. This essential nutrient is the primary protein that makes up your bones. It’s made of beneficial amino acids, including lysine and proline, which boost bone development and also help your tissues and muscles.

Your body makes its own collagen, but collagen production often decreases once you hit your mid-20s. Because of this, many people supplement with collagen drinks or powders as they age.

Boost Bone Health With Help From NorthEast Spine and Sports Medicine

Your bones support your body as you prepare meals, explore your neighborhood, and chat with loved ones. Unfortunately, lifestyle choices, unexpected injuries or not-yet-diagnosed medical concerns can impact the health of your bones. At NorthEast Spine and Sports Medicine, we understand the important role your bones play. We’re here to help you maintain bone health, whether you need chiropractic adjustments or osteoporosis treatment. We can also help with treatment of bone spurs and fractures.

Reach out to us today and let us know the status of your bone health. We offer a variety of treatment options, and we recommend solutions based on your specific needs. Our New Jersey offices are scattered throughout Monmouth County and Ocean County, and we have morning and evening appointments available to meet your needs. Call today or contact us via our convenient online form so we can help protect your skeletal system.


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If you’re looking for a multi-specialty medical group that offers interventional pain management, sports medicine, chiropractic care, acupuncture therapy, physical therapy, and orthopedic surgery, look no further than NorthEast Spine & Sports Medicine.

We have eight offices and one ambulatory surgery center (ASC) located in and around Monmouth County, NJ and Ocean County, NJ, and we have many patients that visit us from the following towns:

  • Jackson, NJ
  • Point Pleasant, NJ
  • Barnegat, NJ
  • Brick, NJ
  • Lakewood, NJ
  • Manchester, NJ
  • Aberdeen, NJ
  • Marlboro, NJ
  • Freehold, NJ
  • Monroe, NJ
  • Glassboro, NJ
  • Any many others

Since the beginning, our doctors and staff have been committed to treating patients who suffer from several different types of painful spine, joint, and orthopedic conditions. Furthermore, our goal is not only to reduce pain through physical rehabilitation, therapy, or any of our procedures and treatment options, but to help all of our patients have their functionality and quality of life restored.

Doctors with Superior Medical Knowledge and Compassion

One of the many benefits of choosing NorthEast Spine & Sports Medicine is that we only use the most innovative and modern treatment options and procedures. Furthermore, every service and treatment option we offer is available at each of our eleven offices. Therefore, you should expect to receive the treatment you need whether you visit our office in Jackson, NJ, Point Pleasant, NJ, Barnegat, NJ, Manchester, NJ, Aberdeen, NJ, Rahway, NJ, or Tinton Falls, NJ. Furthermore, when patients come to one of our offices, they are always greeted with smiles and treated with kindness.

Every member of a team is respectful and empathetic, and will go to great lengths to ensure your pain management needs are addressed. Another reason to choose our medical practice is because our team makes it one of their highest priorities to stay at the forefront of medical research so that they’re offering the best care possible. Lastly, our physicians and staff also make certain that patients have the knowledge they need to help them live pain-free lives.

Comprehensive and Customized Care Provided by NorthEast Spine & Sports Medicine

While some patients may only require one service and/or treatment option and procedure, others may require customized care plans to help them get back on their feet. After your initial evaluation, your physician will create a custom-tailored treatment plan that they feel will offer you with the pain relief you want. In fact, you should not only expect to be recommended with a treatment plan that will help to reduce and/or eliminate your pain, but one that will aid in increasing your activity level, and reducing the amount of pain medicine you take. In the end, you will be provided with a comprehensive and customized care plan that will greatly improve the quality of your life.

Even though pain is an unavoidable part of life, it doesn’t mean you must suffer from it all throughout your lifetime. To learn more the doctors and staff at NorthEast Spine & Sports Medicine, our pain treatment options and procedures, and our locations in and around Ocean County, NJ, and Monmouth County, NJ, please browse our site. To make an appointment, please don’t hesitate to do so online, or give one of the offices closest to your home in Brick, NJ, Lakewood, NJ, Marlboro, NJ, Freehold, NJ, Glassboro, NJ, or another area a call today.