Ways To Increase Bone Density Naturally
Maintaining bone health is fundamental to living a healthy life. By 30, you achieve peak bone mass. Hence, the bones must accumulate enough mass and strength until this age to avoid weakness in the older years. Weak bones can lead to various complications. While making it difficult to move, it can make the bones more prone to fractures. Nevertheless, you can enhance and maintain bone health even when you age with a few lifestyle and nutrition habits. So, let’s look at some effective generic ways to increase bone density naturally.
How to Increase Bone Density – 8 Ways to Strengthen Bones Naturally
Improving and maintaining bone health requires you to make various nutritional and lifestyle alterations. Let’s look at some to help you strengthen your bones.
- Eat Enough Vegetables
Vegetables offer various nutrients to your body. They are a rich source of vitamin C that stimulates the production of bone-forming cells. According to studies, the antioxidant effects of vitamin C may safeguard bone cells from damage. Additionally, vegetables help increase bone mineral density. Eating green and yellow vegetables helps increase bone mineralization during childhood and maintains bone mass in young people.
- Consume Calcium-Rich Food
Calcium is the bone’s primary mineral that offers its strength and structure. Accordingly, eating calcium-rich foods throughout the growing years helps strengthen the bones and increase their density.
Some rich sources of calcium include green vegetables, dairy products, and seafood. Consuming these foods after a doctor’s advice and in the prescribed amounts can help you increase bone density naturally.
- Control Sugar and Salt Consumption
Excess sugar consumption increases the likelihood of developing osteoporosis. Hence, people who drink soda or fruit juices are more susceptible to bone weakness in the long run. Consuming sugar increases calcium excretion via the urine. Losing calcium proves damaging to the bones, considering the mineral’s role in maintaining bone strength and structure.
On the other hand, you should also watch your salt intake. While too much salt is bad for the bones, inadequate amounts can put them at risk! Hence, maintaining a balance is necessary to conserve bone health.
Salt helps your body keep up adequate potassium and magnesium levels. Hence, consuming a low-salt diet can lead to osteoporosis. Excess sodium can make the bones vulnerable to fractures, specifically in adults with low calcium levels.
- Feed Proteins to Your Bones
The body also requires a regular and sufficient intake of proteins to strengthen your bones. Proteins help increase bone density and lower the risk of fractures and other skeletal-related conditions. Some rich sources of protein include chicken, eggs, tofu, and yogurt. Consult your doctor to know what’s right for you based on your age, gender, and other underlying conditions.
- Maintain a Healthy Weight
Having those extra pounds doesn’t help in any way. It damages the body in various ways. Weakened bones are one of them. Excess weight stresses your bones and increases the risk of injury or fracture. However, on the other hand, being underweight also doesn’t help. Excessively low body weight can lead to osteoporosis. Thus, focus on maintaining a healthy weight to keep problems, including those associated with bones at bay.
- Indulge in Strength Training
In addition to nutrition, bones also need adequate physical movements to stay healthy. Weightlifting and strength training can help stimulate new bone growth and maintain the existing bone structure.
Performing weight-bearing aerobic exercise can restrict bone mass loss and engaging in strength and resistance exercises can help increase muscle and bone mass density. Some additional benefits include increased bone size, bone mineral density, muscle mass, and enhanced balance and coordination.
- Quit Bad Habits
Avoid smoking. If possible, quit it! Nicotine affects blood vessel function and impacts the body’s ability to absorb vital nutrients like protein and calcium. Additionally, tobacco fosters a breakdown of the bone’s tissue, weakening it and making it porous. On the other hand, consuming alcohol also impacts the cells of the bone marrow, negatively impacting their growth.
- Restrict Caffeine Intake
Coffee consumption in moderation is usually fine. However, consuming it in excess can affect bone health. Every 100 mg of caffeine leads to a 6 mg calcium loss, thus making your bones lose vital minerals! Check with your doctor how much caffeine is fine for you, if at all you want to consume it.
So, the above were a few generic ways of increasing bone density naturally. Ensure you consult your doctor and know what’s right for you to avoid complications. If you don’t have one, visit Ranka Hospital and receive a personalized consultation. Our doctors will diagnose your condition and prescribe what’s right for you. Call us at +91 – 20 – 24261530 to book an appointment with our doctors.
