Bone density is important to a person’s overall health. When the bones lose density, they can break easily. Bone density changes over time. During childhood, adolescence and early adulthood, bones absorb nutrients and minerals and become stronger. However, by the time a person is in their late twenties, they have reached their peak bone mass, which means they are no longer gaining bone density. Bones can lose density with age. Especially after menopause, a person becomes susceptible to osteoporosis, a disease that can weaken bones enough to break them easily.
However, there are many ways to increase and maintain bone density. Here are some tips to increase bone density naturally.
1. Weightlifting and Bodybuilding
Strength training can increase bone mineral density and reduce inflammation. Studies have shown that weight lifting and strength training help promote new bone growth and help maintain existing bone structure. For example, a study of bone density in children with type 1 diabetes showed that engaging in weight-bearing physical activity during the years of peak bone growth improved bone density. Another study in children showed similar results.
The benefits of weight and strength training are:
– an increase in bone mineral density
– increased bone size
– Reduction of inflammation
– Protection against bone loss
– increased muscle mass
2. Eat more vegetables
Vegetables are low in calories and provide vitamins, minerals and fiber. A study has shown that vitamin C can help protect bones from damage. Consuming yellow and green vegetables is beneficial for most people. In children, these vegetables promote bone growth; in adults, they help maintain bone density and strength. One study showed that children who ate green and yellow vegetables and fewer fried foods saw increases in healthy fats and bone density. In another Trust 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. Researchers attributed these findings to increases in polyphenols and potassium in vegetables.
3. Consume calcium throughout the day
Calcium is the most important nutrient for bone health. Because bones break down and grow every day, it’s important that people get enough calcium in their diet. The best way to get calcium is to eat small amounts throughout the day, rather than just one high-calcium meal a day. It is best to get calcium from food unless otherwise recommended by a doctor. Calcium-rich foods include:
– some green leafy vegetables like kale
4. Eat foods rich in vitamin D and K
Foods rich in K-2, like sauerkraut, play a crucial role in bone health. Vitamin K-2 plays a crucial role in bone health by reducing calcium loss and aiding in the attachment of minerals to bone.
Foods that contain vitamin K-2 are:
– Natto, a soy-based product.
Vitamin D helps the body absorb calcium. People with vitamin D deficiency have a higher risk of losing bone mass. Moderate sun exposure helps absorb vitamin D. Without enough vitamin D, a person is at a higher risk of developing bone diseases such as osteoporosis or osteopenia.
5. Maintain a healthy weight
A healthy weight is important for bone density, underweight people have a higher risk of developing bone diseases, while being overweight puts additional stress on bones. Rapid weight loss and cycles of weight gain and loss should be avoided. When a person loses weight, they can lose bone density, but bone density does not recover when they gain it again. This reduction in density can lead to weakening of the bones.
6. Avoid low calorie diets
Super low calorie diets can lead to health problems, including loss of bone density. Before you diet, discuss your calorie needs with a doctor to establish a target amount of calories that you can safely consume. Every diet should contain a balance of proteins, fats, vitamins and minerals.
7. Eat more protein
Protein plays an important role in bone health and bone density and a person should ensure they are getting enough protein in their diet. A study of 144,000 postmenopausal participants found that those who consumed more protein saw an increase in their overall bone density. Overall, participants who ate more protein also suffered fewer forearm fractures. Consult a doctor before making any significant changes to your protein intake.
8. Eat foods rich in omega-3 fatty acids
Many ancient studies have found that omega-3 fatty acids play a role in maintaining bone density. Omega-3 fatty acids are found in a variety of foods such as salmon, mackerel, nuts and seeds. People can get these fatty acids through their diet or supplements.
9. Eat foods rich in magnesium and zinc
Consuming nuts can support bone health and density due to their high magnesium content. 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, found in bones, promotes bone growth and helps prevent bone loss.
Foods rich in magnesium and zinc are:
– whole grain
10. Quit smoking
Smoking is a known health risk. Many people associate smoking with lung cancer and breathing problems, but smoking can also cause bone diseases like osteoporosis and increase the risk of fractures. To maintain healthy bone density, a person should not smoke, especially during their teenage and young adult years.
11. Avoid excessive alcohol consumption
Drinking alcohol in moderation is unlikely to affect a person’s bone health. However, excessive and chronic alcohol consumption can lead to poor calcium absorption, reduced bone density and the development of osteoporosis later in life. Young women who drink heavily during their teens and 20s are most at risk of losing bone density.
Bone density develops throughout life and peaks in your late twenties. To maintain healthy bone density, it’s important to get plenty of calcium, vitamin D, protein, and vegetables. It is also important to avoid smoking and excessive drinking. These measures can help maintain bone density throughout adulthood.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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