Bone
density is important to a person’s overall health. If the bones lose density,
they may break easily.
Bone
density changes over time. Throughout childhood, adolescence, and early
adulthood, the bones absorb nutrients and minerals, gaining strength.
However,
as a person enters their late 20s, they have reached their peak bone mass,
which means that they will no longer gain bone density.
The
bones may lose density as a person continues to age. After menopause, in
particular, a person becomes susceptible to osteoporosis, a disease that can
weaken the bones so much that they can break easily.
However,
there are many ways to help boost and maintain bone density. Keep reading for
tips on increasing bone density naturally.
1. Weightlifting and strength training
Studies
have shown that both weightlifting and strength training help promote new bone
growth and maintain the existing bone structure.
For example, a study on bone density in children with type
1 diabetes showed that participating in weight bearing physical activity during
peak bone-growth years improves bone density. Another study in children showed
similar results.
Benefits of weight and strength training include:
-
increased
bone mineral density
-
increased
bone size
-
reduced
inflammation
-
protection
against bone loss
-
increased
muscle mass
2. Eating more vegetables
Vegetables
are low in calories and provide vitamins, minerals, and fiber. One study showed
that vitamin C may help protect bones from damage.
Eating
yellow and green vegetables can benefit most people. In children, these
vegetables help promote bone growth; in adults, they help maintain bone density
and strength. One study showed that children who ate green and yellow
vegetables and few fried foods saw an increase in healthful fat and bone
density.
In
another study, postmenopausal participants who ate 9 servings of cabbage, broccoli,
and other vegetables and herbs for 3 months saw reduced bone turnover and calcium
loss. The researchers attributed the results to the boost in polyphenols and potassium
that the vegetables provided.
3. Consuming calcium throughout the day
Calcium is the primary nutrient for bone health. As the
bones break down and grow each day, it is essential that people get enough
calcium in their diets.
The best way to absorb calcium is to consume small
amounts throughout the day, rather than eating one high-calcium meal per day.
It is best to get calcium through the diet, unless a
doctor advises otherwise. Foods rich in calcium include:
-
milk
-
cheese
-
yogurt
-
some
leafy greens, such as kale
-
beans
-
sardines
4. Eating foods rich in vitamins D and K
Vitamin K-2 plays
an essential role in bone health by reducing calcium loss and helping minerals
bind to the bones.
Foods that contain
vitamin K-2 include:
-
sauerkraut
-
cheese
-
natto, which is a soybean product
Vitamin D helps
the body absorb calcium. People with vitamin D deficiencies have a higher risk
of losing bone mass.
A person can
absorb vitamin D through moderate sun exposure. Without sufficient vitamin D, a
person has a higher risk of developing bone disease, such as osteoporosis or
osteopenia.
5. Maintaining a healthy weight
A healthy weight
is essential for bone density — people who are underweight have a higher risk
of developing bone disease, while excess body weight puts additional stress on
the bones.
People should
avoid rapid weight loss and cycling between gaining and losing weight. As a
person loses weight they can lose bone density, but the density is not restored
when a person gains back the weight. This reduction in density can lead to
weaker bones.
6. Avoiding a low calorie diet
Super low calorie
diets can lead to health problems, including bone density loss.
Before dieting,
discuss calorie needs with a healthcare provider to determine a safe target
number of calories to consume. Any diet should include a balance of protein,
fats, vitamins, and minerals.
7. Eating more protein
Protein plays an
essential role in bone health and density, and a person should ensure that they
have enough protein in their diet.
A study involving
about 144,000 postmenopausal participants found that those who ate an increased
amount of protein saw a boost in overall bone density. Collectively, the
participants who ate more protein also experienced fewer forearm fractures.
Talk with a doctor
before significantly altering protein intake.
8. Eating food rich in omega-3 fatty acids
Numerous older
studies have determined that omega-3 fatty acids play a role in maintaining
bone density.
Omega-3 fatty
acids are present in a variety of foods, such as salmon, mackerel, nuts, and
seeds. People can consume these fatty acids through their diet or through
supplements.
9. Eating foods rich in magnesium and zinc
Like calcium, magnesium
and zinc are minerals that provide important support for bone health and
density.
Magnesium helps
activate vitamin D so it can promote calcium absorption. Zinc exists in the
bones, and it promotes bone growth and helps prevent the bones from breaking
down.
Foods rich in
magnesium and zinc include:
-
nuts
-
legumes
-
seeds
-
whole grains
10. Stopping smoking
Smoking is a
well-known health hazard. Many people associate smoking with lung cancer and
breathing issues, but smoking can also cause bone disease, such as
osteoporosis, and increase the risk of bone fractures.
To support healthy
bone density, a person should not smoke, especially during their teen and young
adult years.
11. Avoiding excessive drinking
In moderation,
alcohol consumption is not likely to affect a person’s bone health. However,
chronic, heavy drinking can lead to poor calcium absorption, a decrease in bone
density, and the development of osteoporosis later in life.
Young women who
drink heavily in their teens and 20s are most at risk of bone density loss.
Summary
Bone density
develops throughout a person’s early life, peaking when they are in their late
20s.
To support healthy
bone density, it is important to consume plenty of calcium, vitamin D, protein,
and vegetables.
It is also
important to avoid smoking and excessive drinking. Taking these steps can help
support bone density throughout adulthood.
About PUSM
Shenyang Pusman Medical Equipment Co., Ltd. was established in 2006. It is a
professional enterprise integrating R & D, manufacturing and sales. It
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Contact:
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