Consume Foods High in Omega-3 Fats

It is well recognized that omega-3 fatty acids have anti-inflammatory properties. They have also been demonstrated to help in preventing bone deterioration as people age.

Along with eating enough omega-3 fats, it's critical to maintain a healthy ratio of omega-6 to omega-3 fats in your diet. In a major study involving over 1,500 adults between the ages of 45 and 90, people with lower bone density tended to consume more omega-6 fatty acids than omega-3 fatty acids. Ideally, you should aim for an omega-6 to omega-3 ratio of 4:1 or lower. Furthermore, even though the majority of studies have focused on the advantages of long-chain omega-3 fats found in fatty fish, a controlled study discovered that omega-3 plant sources helped reduce bone breakdown and improve bone production. Chia seeds, flaxseeds, and walnuts are plant foods that are rich in omega-3 fats.