Once you've hit peak bone mass (which is anywhere between 20-30 depending on the individual) there is nothing you can do to actually increase bone mass again. It is inevitable that you will have a slow decline of your bone mass with age. There are drugs prescribed by doctors that will increase bone mass for people with oseteopenia/osteoporosis, but these are not effective in individuals with a normal bone mass.
There is plenty you can do to slow down the decline in bone mass though.
- Regular weight bearing exercise such as running.
- Getting enough calcium and Vitamin D (Vitamin D is easy, just stand in the sun for at least 20 minutes a day and your skin will make all you require).
- High amounts of protein intake are thought to increase calcium excretion... but we're talking of over 4g/kg/day (2g/lb/day) or so to have any noticeable effect. So take it easy on the protein, but normal bodybuilding amounts are fine.
- High sodium intakes may also increase calcium excretion a little. So go easy on the salt.
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