How to increase bone density

We need to understand what a bone is before understanding how to increase its density.

Bone

A bone is a tissue that makes up the skeleton. The outer membrane covering the bone is called as periosteum.

The bones contain channels through which blood carries the essential nourishment.  

Bones are classified by their shape. Usually, bones are referred to as short or long.  

The human body contains 206 bones.

The bones provide shape to the body. They are natural protection for organs.  

The marrows present in the bones serve as a warehouse for minerals which would be used as fuel for bone development.  

What is bone density?

Bone density is a measure of the number of minerals it contains. This measure is used to diagnose osteoporosis and its treatment.  

In simpler words, bone density or bone mineral density is the amount of minerals in the bones.

How to increase bone density naturally?  

Having strong bones is essential. Bone density can be increased by adopting a few lifestyle practices.  

Consuming more vegetables  

Vegetables are healthy. They offer a wide variety of essential vitamins and minerals.

 Vegetables are one of the finest sources of vitamin C. This vitamin stimulates the production of specific cells, which are used by the body to form bones.  

Moreover, vitamin C would also prevent bone damage as it has antioxidants.  

The antioxidants fight against free radicals cell damage.  

Vegetables will also increase mineral density. This happens especially when people consume more green or yellow vegetables.  

This is due to an increase in bone mineralisation during their childhood. Consuming such leafy green vegetables would help a person maintain bone mass.  

Therefore, consuming adequate portions of vegetables in the diet has shown to increase bone mass, especially in older women and also keep their bones healthy.

Strength training and weight exercises

Exercising can help a person build strong bones and also maintain them.  

Specific types of exercises can be more beneficial. Some of the exercise activities which are beneficial for bone health are weight exercises or high impact exercises.

 Various studies conducted on people prove that weight lifting or strength training would help promote bone growth.

Some of the other benefits of strength training include,

Increased bone mineral density

Performing strength training regularly would improve bone density and make the bone stronger.

Improve bone size-reduction  

Strength training can improve bone size reduction. It helps to retain the minerals for strong bones.

Inflammation  

Strength training combats inflammation and other health conditions caused by various factors.

Preventing bone loss  

As people age, the bone loses its ability to hold minerals and will begin to erode. By performing strength training regularly, we can delay bone loss.

Improve muscle mass

  The most important function of strength training is to improve muscle mass. With proper diet and training, we can improve and preserve muscle mass.

Consuming calcium

Calcium is the primary nutrient for bones. When the bones break down and grow every day, it is important for people to understand that calcium plays a vital role in building them.  

It is also important for people to understand that absorbing calcium in small amounts throughout the day is better than eating a meal that is high in calcium.  

This is because the body can absorb not more than a specific amount of calcium despite a person consuming more.  Calcium can be absorbed through diet.  

Some of the foods which are rich in calcium are  

• Cheese  
• Milk
• Yoghurt
• Beans
• Sardines and
• Green leafy vegetables.  

However, for specific medical conditions, a doctor may advise a person to consume calcium supplements.  

Consume adequate vitamin D and vitamin K

Two vitamins, D and K, are very important for building bones.  

Vitamin D plays a major role in bone health as it helps the body to absorb calcium and other essential nutrients.  

Vitamin K supports bone health as it helps with the formation of a protein called osteocalcin that promotes bone growth and reduces bone erosion.

Any person needs to consume enough amount of vitamin D and vitamin K from natural sources to improve and protect their bone health.

Maintaining a healthy body weight

Diet plays an important role in a person’s health; similarly, maintaining a healthy weight is essential to support bone health.  

If a person is underweight, there is an increased chance of him developing osteoporosis.  

Low body weight is one of the main factors which reduces bone density. Having low body weight can also cause bone loss.

Contrasting to that, being obese can also hamper bone quality. Being obese can increase the chances of fractures due to the stress of being overweight.  

Gaining weight and losing weight repeatedly can also disturb bone health. Maintaining a stable weight is important for protecting bone health.  

Cutting back on too many calories

Extremely low-calorie diets can also lead to bone density loss and other health problems.  

The body needs adequate calories to perform its regular function, so it is important to consult a healthcare provider to determine a safer number of calories to consume daily.  

Another important point to consider is that a diet should contain a proper balance of proteins, fats, vitamins and other essential minerals.  

Consuming adequate protein

Consuming enough protein is essential for healthy bones. Half of the bone is made of protein.  

When the body is in a deficit of protein, there would be a decrease in calcium absorption, which would have an adverse effect on bone formation and bone breakdown.

Various researches conducted across a variety of people stated that people who are older must consume enough protein to prevent breakdown.

Consuming a protein-rich diet can prevent bone loss or abnormal weight loss when a person grows older.

Consuming food rich in magnesium and zinc

There are other essential minerals other than calcium that are crucial for bone health. Magnesium and zinc play a very important role in bone health.

Magnesium is essential to convert vitamin D for calcium absorption.  

Zinc is a mineral that helps in building the marrow portion present in the bones.  

Zinc also helps in the formation of bone-building cells and prevents breakdown.

Foods rich in omega-3 fats

Omega-3 is popular because of its anti-inflammatory effect.  

Omega-3 fatty acids protect against bone loss caused due to age. They also promote the formation of new bones.  

Ditch the bud  

Smoking is injurious to health. People develop breathing issues and lung cancer by smoking.  

Smoking can also cause bone diseases like osteoporosis. They also increase the chance of bone fractures.

Restricting alcohol intake

Alcohol consumption will not affect a person’s bone health if it is in moderation.  

However, excessive drinking can lead to improper calcium absorption and will reduce bone density.  

People who excessively consume alcohol have a higher chance of developing osteoporosis later in their life.

Went to visit a doctor?  

Strong bones or an essential healthy lifestyle. When there is low bone density, it can lead to other serious medical conditions that result in a fracture.  

A bone density scan is important as it determines the risk of developing osteoporosis.  

If a person feels feeble and has frequent fractures, it is important to get the bone density test done immediately.

When the score on the test is low, a doctor’s assistance is mandatory.  

To sum up  

Having healthy bones is important at every stage of life.  

Usually, symptoms of feeble bones do not appear until it has advanced to a more complex health condition.

However, there are many lifestyle changes and nutritional advice that can help build a strong skeleton and maintain it.  

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