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Ways To Increase Bone Density Naturally

Bone density is important for a person's overall health. If bones lose density, they may break easily. Bone density changes over time. Throughout childhood, adolescence and early adulthood, bones absorb nutrients and minerals, gaining strength.

However, when a person enters their late 20s, they have reached their peak bone mass, meaning that they will no longer gain bone density.

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 bones so that they can break easily.

Ways To Increase Bone Density Naturally


Here's how to increase bone density naturally.

1. Lifting weights and strength training

Research has shown that weight and strength training helps promote new bone growth and maintains existing bone structure.

For example, a study of bone density in children with type 1 diabetes showed that participating in weight-bearing physical activity during peak bone growth years increased bone density. Another study in children showed similar results.

The benefits of weight and strength training include:
  • Increased bone mineral density
  • Bone size increases
  • Reduces inflammation
  • Protection against bone loss
  • Increase in muscle mass

2. Eat more vegetables

Vegetables are low in calories and provide vitamins, minerals and fiber. One study shows that vitamin C can help protect bones from damage.

Consuming yellow and green vegetables can benefit most people. In children, this vegetable helps promote bone growth; in adults, they help maintain bone density and strength. One study showed that children who ate green and yellow vegetables and less fried foods saw a healthy increase in fat and bone density.

In another study, post-menopausal women who ate 9 servings of cabbage, broccoli, and other vegetables and herbs for 3 months experienced reduced bone turnover and calcium loss. The researchers attributed the results to the increase in polyphenols and potassium the vegetables provide.

3. Consume calcium throughout the day

Calcium is the main nutrient for bone health. As bones break and grow every day, it is important for people to get enough calcium in their diet.

The best way to absorb calcium is to consume small amounts throughout the day, rather than eating a high dose of calcium each day.

The best way to get your daily calcium is through your daily diet, unless your doctor advises otherwise. Calcium-rich foods include: Milk, Cheese, Yogurt, Some green vegetables, such as kale.

4. Eat foods rich in vitamins D

Vitamin D helps the body absorb calcium. People with vitamin D deficiency have a higher risk of losing bone mass.

A person can absorb vitamin D through sun exposure. Without adequate vitamin D, a person has a higher risk of developing bone diseases, such as osteoporosis or osteopenia.

5. Maintain a healthy body weight

A healthy weight is essential for bone density - people who are underweight have a higher risk of developing bone disease, while being overweight puts stress on the bones. When a person loses weight, they can lose bone density, but that density is not restored when a person gains weight. This reduction in density can lead to weaker bones in the future.

6. Avoid a low calorie diet

A super low calorie diet can cause health problems, including loss of bone density. Before dieting, discuss your calorie needs with your healthcare provider to determine a target calorie count that is safe for consumption. Any diet should include a balance of protein, fat, vitamins and minerals.

7. Eat more protein

Protein plays an important role in bone health and density, and a person must ensure that they have enough protein in their diet.

A study involving approximately 144,000 postmenopausal participants found that those who consumed increased amounts of protein had increased overall bone density. Collectively, the participants who ate more protein also had fewer arm fractures. Talk to your doctor before making significant changes to protein intake.

8. Eat foods rich in omega-3 fatty acids

A number of 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 diet or supplements.

9. Eat 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 increase calcium absorption. Zinc is in bones, and it promotes bone growth and helps prevent bone breakdown.

Foods rich in magnesium and zinc include: Beans, Seed and Nuts.

10. Stop smoking

Smoking is a well-known health hazard. Many people associate smoking with lung cancer and breathing problems, but smoking can also cause bone diseases, such as osteoporosis, and increase the risk of fractures. To support healthy bone density, a person should not smoke, especially during adolescence and young adulthood.

11. Maintain a proper sitting position

The way you sit affects the health of your bones. Always try to sit upright to avoid sore neck and spine. If you are used to sitting in an upright position, your back will be more prone to pain.

Bone density develops throughout a person's early life, peaking when they are in their late 20s. To support healthy bone density, it's important to eat plenty of calcium, vitamin D, protein and vegetables. It is also important to avoid smoking and drinking excessively. Taking these steps can help support bone density throughout adulthood.

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