Bone density naturally declines with age. However, it is possible to slow this down with the right diet and helpful activities. Do these consistently and you will reap the benefits over time.
For example, you should make sure that you consume food items that are rich in protein, calcium, Omega-3 fatty acids, magnesium, and zinc. Try to get a lot of vitamins C, D, and K as well. Take a collagen supplement if you can. Avoid severe calorie restriction.
Perform weight-bearing exercises to improve your strength and encourage bone development. For example, you can lift dumbbells according to your current fitness. You may also do bodyweight exercises at home if you don’t have access to a gym or equipment. Pushups are great for the upper body and the core. Squats will do wonders for your legs.
Start with only a few reps and check how your body feels the next day. Give your body time to recover. Adjust the intensity of your exercises based on your changing energy level, strength, and endurance.