Before getting to the 5 ways to improve bone density, let’s first understand the need for improving bone density.
Need to improve bone density
Our body forms more bone cells than it loses during our mid-20s, but as we get older, the focus of our body shifts from building new cells to repairing the old ones. By the time we reach our mid-40s and 50s, with every year, we may start to lose our bone mass.
So now when we know the need let’s discuss the ways to improve Bone Density to keep our bones healthy and strong irrespective of our age. Given below are 5 ways to improve our bone density :
1. Calcium intake throughout the day should be plenty – 5 Ways to Improve Bone Density
the number one element that plays a very crucial role in the formation of bone mass and protection of bone cells from damage is calcium. 50+ women should take at least 1200 milligrams of calcium every day, while a 50+ man should take around 1000 milligrams of it.
Fact – Bone loss can be reduced to approximately 2% in two years.
2. Weight and strength training exercises should be tried – 5 Ways to Improve Bone Density
Not only can resistance exercises and weight-bearing help slow bone loss, but it can also encourage the body for building new bone. It is also recommended that we should walk for at least 40-60 minutes every day irrespective of our age.
3. Healthy weight should be maintained – 5 Ways to Improve Bone Density
Both under and over the optimum weight range is damaging to the bones, and we must talk to our doctor regarding our healthy weight and how to maintain it.
Fact – A 10% reduction in body weight can cause up to 2% bone loss.
4. Fruits and vegetables can not be neglected – 5 Ways to Improve Bone Density
Besides calcium, other important vitamins and minerals like potassium, vitamin K, vitamin C, and magnesium, are required by our body to build and maintain the mass of our bones.
5. Avoid using tobacco products – 5 Ways to Improve Bone Density
Nicotine is very bad for bone health. Products like cigarettes and e-cigarettes can lower bone density and can increase the risk of bone fracture.
Fact – Smokers have a 55% higher risk of hip fracture than non-smokers.
Take the right measures, and no matter what our age is we can protect our bone health for bone loss and osteoporosis doesn’t have to be a part of our aging.
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