Bone density refers to the concentration of calcium and other minerals in your bones. The bone density is calculated per the mineral’s mass divided by the bone’s volume. Higher bone density means stronger and healthier bones.
However, bone density may reduce due to several factors such as age, pregnancy, bone degenerative diseases, repeated trauma, side effects of drugs, etc. With reduced bone density, the bones get weaker, thereby increasing the chances of getting hurt. Thus, it is important to improve bone density.
Bone density represents the strength of your bone, as the inorganic substances of the bone make it hard and rigid. As we age, this bone density reduces rapidly, making the bones more brittle. If the bone density is less, there are higher chances of bone fractures and cracks in case of trauma. Thus, we need to maintain bone density.
Let us understand how we can increase bone density naturally.
Diet for Increased Bone Density
The diet plays an important role in naturally increasing the patient’s bone density. One of the main elements to add to your everyday food is vitamin C. This vitamin helps stimulate the generation of osteocytes, which are bone-forming cells.
This helps in the faster development of the bone. Secondly, one must add calcium and zinc-rich foods to their diet, as they help maintain the minerals in the bone. Here are some examples of foods rich in bone-healthy nutrients-
- Citrus fruits are a great source of vitamin C.
- Milk is a great source of Calcium.
- Seafood, such as fish and cod liver oil, must be added to the diet at least once a week.
- Eggs and chicken are great sources of adding protein to your diet.
Exercise for Increased Bone Density
Exercise can help increase bone density, increasing strength, and muscle power. Along with bone density, exercise also helps in muscle development, which further helps in supporting the bones. Here are some exercises you must do to increase bone density:
- Weight-bearing exercises such as walking, running, and hiking. While doing these exercises, you can also put on weights on your feet. These exercises work against gravity by forcing your body to increase muscle activities.
- Resistance exercises such as weight lifting also help strengthen muscles and bones.
Incorporating exercise into a daily routine is important for maximum bone health benefits. Make a property workout schedule and follow it regularly.
Lifestyle Changes for Increased Bone Density:
You can incorporate several lifestyle changes to help increase bone density, including quitting smoking and reducing alcohol consumption. These activities negatively affect the body’s immune system and overall bone strength.
The impact of stress on bone health is also well-known. The rise in cortisone levels blocks the formation of osteoblasts. Osteoblasts are bone-forming cells.
This results in stunted bone formation and weakening of the bones. Here are ways to reduce stress levels and support healthy bone growth.
- Maintain a routine and follow it properly. This must also include regular workout sessions.
- If you are stressed and have trouble concentrating, focus on yoga and meditation. These exercises will help you calm down and gain concentration.
- Eat healthy and nutrition-rich fruits. This shall help in boosting your immune system and keep you fit naturally.
Focus on your body weight
Body weight greatly impacts the overall health of your bones. If you are obese or overweight, your legs must bear more weight. This decreases your bone strength. Thus, you need to have a healthy body weight and maintain it.
You can begin with cardio exercises and have a healthy diet plan. This diet plan must include foods rich in Calcium, Vitamin C, Vitamin D, Vitamin K, and iron.
However, you must not have a low-calorie diet. While dieting, it is important to remember that you must consume at least the minimum necessary calories as per your body weight. If you consume fewer calories than that, then your body goes into a reserved state.
In this condition, bone growth and bone formation are greatly affected. To check whether you are obsessed or have a healthy weight, you must check your BMI. This stands for the Body Mass Index and helps calculate the appropriate weight per your body’s height.
Natural Supplements for Increased Bone Density
Many natural supplements can help increase bone density, including calcium, vitamin D, and magnesium. These supplements are easily available in the form of tablets. If deficient in any of these elements, you must consider consuming a natural supplement to maintain adequate levels.
However, learning to incorporate supplements into a healthy diet is important for maximum benefits. You must consult a dietitian and your physician before starting any supplements. Further, you must ensure that these supplements do not have any steroids.
Other Natural Remedies for Increased Bone Density
Several other natural remedies can help increase bone density, including herbal remedies and essential oils. These oils help stimulate bone growth by improving blood circulation in the area. It helps supply oxygen in the area, supporting faster bone development.
There are many benefits to considering these natural remedies, as they are also known to relieve stress and muscle spasm.
It is important to use them as per the instructions that come along with them. Most oils are recommended to be applied every day before sleeping. For best results, make sure to use it as directed.
When to Seek Medical Help?
You might have a lower bone density if you repeatedly complain of frequent joint pains, cracks, or fractures. Identifying this condition and taking the necessary measures to improve overall bone density is important.
You must consider visiting a doctor and getting a bone density screening test. This test will help you identify your bone’s condition and the measures you must take to boost bone density. This can help in preventing major fractures and improve your overall health.
Bone density refers to the inorganic composition of the bone tissue. This means the amount of calcium and other minerals present inside the bone. If the bone density decreases, you are at risk of many bone degenerative diseases and fractures.
Thus, taking the relevant measures to improve bone density naturally is important. Some effective ways to increase your bone density are having a healthy diet, exercising regularly, maintaining a healthy weight, and quitting bad habits.