Bone density refers to the thickness and strength of our bones. As we age, we begin to lose bone density and we can become subject to increased fractures and injuries. During the aging process, we develop osteopenia and the bones become thinner and more porous, while not absorbing enough calcium and other minerals to keep them strong. It is important to identify this condition early on and take measures to prevent bone loss and risk fractures.
How to Increase Bone Density
1. Get Enough Nutrition
Bones are made up of calcium and collagen, which is a special protein that keeps your bones soft and flexible. In order to keep bones strong, your diet needs to include plenty of calcium with vitamin D for absorption.
| Nutrition | Description |
|---|---|
| Calcium |
Green leafy vegetables, both cooked and raw version, contain not only calcium but also vitamin K and minerals such as potassium which can improve bone health. Dairy product such as cheese, low-fat milk or eat low-fat yogurt contain great source of calcium as well as vitamin D which works to increase the absorption of calcium. Calcium supplement is another option that you can take. As the body can only absorb at most 500mg calcium in supplementary form at a time, when you need to consume over 500 mg, divide into two smaller doses. |
| Vitamin D |
Adults under 50 should take 400-800 IU vitamin D per day and older adults should take 800-1,000 IU according to the National Osteoporosis Foundation. Try to eat foods that are high in vitamin D such as egg yolks, saltwater fish, fortified milk, cheese and liver. Get a 15 to 20 minutes of sunlight a week is also a food way. |
| Collagen |
Eat a variety of lean protein foods every day from fish, lean meats and beans. |
| Magnesium |
Magnesium is a key element in strong healthy bones and is found in foods such as breads, whole grain pasta, dark leafy greens and beans. |
Watch this video to get more information of increasing bone density:
2. Take Regular Exercises
Exercise routines needs to include the exercises that both strengthen muscles and increase bone density.
| Exercise | Description | Time Needed |
|---|---|---|
| Weight-Bearing Exercise |
High impact exercises including jogging, hiking, jumping rope, climbing stair, tennis, aerobics and dancing help you build your bones and keep them stronger. Low-Impact exercises including treadmill walking, elliptical training, stair-stepping and low-impact aerobics can also maintain bone density. These are safe if you can’t practice high impact ones due to risks or presence of broken bones caused by osteoporosis. |
At least 30 minutes daily |
| No-Impact Exercise |
Balance exercises such as yoga or Tai Chi can help to improve your balance and prevent risk of falling. Posture exercises can keep the spine upright and straight. Functional exercises such as sitting, standing, climbing stairs and other daily tasks can help you perform them better and help to prevent injuries from normal daily tasks. |
Try to do these exercises daily for most benefit. |
| Muscle-Strengthening Exercise |
Muscle strengthening exercises include; exercise bands, push-ups, lifting weights, and any exercises that use resistance. |
At least 2 or 3 days weekly |
Here is a video about exercises that help to prevent osteoporosis and improve healthy bone growth:
3. Maintain Healthy Lifestyle
| Action | Description |
|---|---|
| Elimination of Toxins |
Toxins can increase risk of fractures. Two of these include lead and mercury. Take steps to reduce toxins, for instance
|
| Management of Stress |
Stress causes our body to overproduce and overuse the hormones such as testosterone, estrogen, progesterone and DHEA. You also use up key vitamins such as vitamin B, vitamin C and magnesium. This can increase the risk of bone loss. |
| Quitting Smoking |
Research as shown that smoking can reduce bone density by 5% and up to 10%. Smoking has a direct effect on the hormone estrogen in women and can increase bone loss significantly after menopause. |
| Getting Enough Sleep |
Research shows that getting 8 hours of uninterrupted sleep can reduce things like inflammation and reduce the risk of degenerative disorders like bone loss. |
4. Seek Medical Help
Medical doctors have treatments that can help to slow bone loss. However, due to side-effects they still recommend trying to correct bone loss with diet first.
| Method | Description |
|---|---|
| Medications |
Forteo injections can be used to build up bone. It is a very powerful medication and only used for actual diagnosis of osteoporosis. Biphosphonates can help reduce the risk of bone fractures, but due to irritation to the stomach you need to sit up after taking the medication. |
| Hormone Replacement Therapy |
Estrogen replacement can help improve bone density in women after menopause. Due to side-effects and risks of severe blood clots, breast cancer, and other maladies, this may be a no longer a recommended treatment. |