Bone density naturally decreases after the age of 30 years. In that case, you must try the best ways to increase bone density.
Bones are the mechanical structure of the body, so it’s essential to build and maintain healthy bones throughout life.
If you don’t care about your bones at this stage, you may face several bone diseases in the elderly such as osteoporosis, bone loss, and more.
However, it doesn’t require much effort to build healthy bones; you just have to change lifestyle habits such as diet, exercise, and more.
That saying, below are the 4 best ways to increase bone density naturally (you can even follow them in the comfort of your home).
Contents
4 Natural Ways to Increase Bone Density
There are several ways to increase bone mineral density, but here we’ll only discuss the best ones that work for everybody, regardless of their age, gender, or condition.
#1. Increase the Intake of Calcium
Calcium is a major component of bones, or you can say bones are made up of calcium, as 99% of bones are made up of calcium-phosphate complexes.
Maintaining good calcium levels throughout life is essential as the body needs it to build and maintain strong bones.
Moreover, professionals advise people over 30 to eat calcium-rich food or consider a supplement (if the doctor prescribes it) to increase bone density.
However, if you don’t want to take supplements, you should try the bone density food (rich in calcium), including:
- Dairy products like milk, yogurt, and cheese.
- Fruits like figs, oranges, blackcurrants, and blackberries.
- Soybeans.
- Dark Green, Leafy Vegetables like
- Calcium-Fortified Foods
- Sardines and canned salmon.
- Fortified foods like cereals and more.
Thus, these are some foods that can provide your body with enough calcium, and you may not need supplements after these.
Note: The best Orthopedic Doctor in Maharashtra advises t take plenty of Vitamin D as it helps the bones to absorb calcium properly.
#2. Start Eating Lots of Vegetables
The vegetables that you eat daily are great for increasing bone density at home.
As discussed above, calcium is essential to increase bone density, and the part part is that plenty of vegetables provide calcium.
For instance, dark green, leafy vegetables like cooked kale, spinach, and collard greens are good sources of calcium.
Furthermore, vegetables are also the best sources of vitamin C, and research shows that vitamin C can prevent damage to bone cells.
Bone density naturally decreases rapidly after the age of 55 years; in that case, eating lots of vegetables can help.
Studies show that eating lots of vegetables can increase bone density after 50 years and prevent osteoporosis.
#3. Perform Weight-Bearing Exercise
Performing weight-bearing exercises can help to increase bone density naturally and also promotes the generation of new bones.
Studies published on NCBI show that performing weight-bearing exercises regularly promotes new bone formation and maintains existing bone strength.
In addition, it also helps to increase the bone size and muscle mass, reduce inflammation, and prevent bone loss.
Below are some of the increased bone density exercises (weight-bearing exercises) that you can try, including:
- Doing high-impact aerobics.
- Hiking.
- Jogging/running.
- Jumping Rope.
- Stair climbing.
- Tennis.
Moreover, never try to go beyond your limits with these exercises; you may harm your body. If possible, try to perform it in front of professionals.
#4. Avoid Alcohol and Smoking
Consuming alcohol and smoking is the worst thing you can do to your bones.
Studies show that chronic alcohol and smoking can cause lower bone density and weaker bones and may lead to osteoporosis.
That’s because too much alcohol and smoking interfere with calcium levels in the body and reduce its absorption in bones.
However, many professional states that taking a little amount of alcohol may not affect the health of bones. But it requires some evidence to prove this theory.
On the other hand, smoking is strictly prohibited as it directly affects the absorption of calcium into the bones.
Furthermore, taking alcohol (more than 3 ounces per day) and smoking can cause bone loss.
Thus, the best Orthopedic Doctor in Pune suggests avoiding the consumption of alcohol (any amount) and smoking.
Hence these are the 4 best ways to increase bone density naturally that you should try.
Conclusion
If you want to avoid weaker bones or osteoporosis that leads to fracture or bone loss, maintain a good bone density level.
According to research, bone density starts decreasing naturally after the age of thirty, especially in women.
That’s why it’s essential to give some extra effort to building and maintaining healthy bones.
Keeping that in mind, we’ve shared the best ways to increase bone density without supplements.
Better bone density refers to strong and healthy bones that provide comfort throughout life.
