Bone density is essential to a person’s overall fitness. If the bones lose density, they may break easily and with age can lead to disease like osteoporosis.
Bone density never remains the same and changes with time and age. Throughout childhood, adolescence, and early adulthood, the bones absorb nutrients and minerals, gaining strength.
However, in the late 20s, the bones no longer absorb these nutrients and minerals thus they no longer gain bone density.
The bones may lose density as a person continues to age. After menopause, in particular, a person becomes susceptive 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 either naturally or by consuming supplements. Here we are mentioning tips to maintain your bone density naturally.
Weightlifting and strength training
Strength training may increase bone mineral density and reduce inflammation.
Benefits of weight and strength training include:
- increased bone mineral density
- increased bone size
- reduced inflammation
- protection against bone loss
- increased muscle mass
Consuming calcium
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
- yoghurt
- some leafy greens, such as kale
- beans
- sardines
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.
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 a bone disease, such as osteoporosis or osteopenia.
Maintaining a healthy weight
Maintaining a healthy weight is important for bone and joint health. Underweight people are more prone to bone diseases so any increase in weight will put extra pressure on your joints and may cause extra damage. So, keep a regular check on your weight to keep your joints and muscles healthy.
Avoiding a low-calorie diet
One cause for lower bone density is diets having low calories. You should take a balanced diet which must include protein, fats, vitamins, and minerals. Before starting any diet you should consult your doctor or dietician.
Protein-rich diet
One of the most important roles played in healthy bone and density in Protein. A person must ensure that they are taking an adequate amount of protein in their diet. A study shows that the postmenopausal persons those who ate a protein-rich diet saw a boost in overall bone density and lower fractures. Consult with your doctor before significantly modifying your protein intake.
Omega-3 fatty acids rich-food
Omega-3 fatty acids play a significant role in maintaining bone density. Omega-3 fatty acids can be included in the diet by either natural sources or by using supplements. Naturally Omega-3 fatty acids are present in a variety of foods, such as nuts, seeds, salmon, and mackerel.
Minerals like magnesium, and zinc provides important support for bone density and health. Magnesium helps in promoting calcium absorption by activating vitamin D. Zinc present in the bones helps in bone growth and helps prevent its breakage Magnesium and zinc-rich foods include:
- nuts
- seeds
- legumes
- whole grains
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.
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.
