Bone density evaluates the number of minerals, primarily calcium and phosphorus, a particular volume of bone accommodates. It is very important for overall health. When our bones start losing density, they get weaker, prone to injuries, and may even break easily (osteoporosis).
Bone density changes throughout our lives naturally. The bones absorb all the nutrients and minerals as our bodies grow. As we age, they gain strength.
But the bone mass reaches its peak in the late 20s, and from there on, they would no longer gain density. That means without proper care; you can lose the desired density in your bones after that age.
There are many fruitful ways to maintain bone density even later. So, keep on reading to know 5 tips that can build your bone density up and only upwards.
Here Are The 5 Proven Tips to Build Bone Density Easily In 2022
- Exercise and weightlifting
Many studies have shown that exercise, weightlifting, and strength training promote bone growth and help maintain bone structure and density.
For elderly people, even plain exercises like walking and running can help if the gym is out of the question. For more convenience, treadmill or exercise bikes can be of great help.
Even people in their early 30s can start with casual exercises if they don’t have the time for a professional-level workout.
Weightlifting and core strength training can be beneficial, too, in increasing bone size, reducing inflammations, reducing bone loss, and enhancing muscle mass.
- Eat veggies more and more.
Vegetables should be your go-to if you want a healthy lifestyle, not just better bone density. They are low in calories and provide essential vitamins, minerals, and fibers.
Eating green and yellow vegetables benefits most people. For children, it provides bone growth, and for adults, they maintain strength and density in our bones.
Cabbage, spinach, kale, spring onion, capsicums, broccoli, and many other vegetables provide adequate calcium and potassium and boost the polyphenols, which are good for our bones.
- Plenty of vitamins D and K
Vitamin K-2 is essential for healthy bones. It reduces calcium loss in our bodies and helps mineral binding to our bones. You can consider foods rich in vitamin K-2 such as sauerkrauts, cheese, and natto (or some soybeans).
Vitamin D helps massively in calcium absorption. Therefore, vitamin D deficiency can cause a much higher risk of losing appropriate bone mass, and if the matters worsen, it can come to osteoporosis or osteopenia. Foods recommended for vitamin D intake include orange juice, dairy milk, tuna, egg yolks, and cereals.
- Limit smoking and drinking
Nothing is left to be known about the array of health hazards that smoking can cause. Yet, it’s the ultimate reason behind lung cancer and many breathing issues.
But do you know that smoking can cause an equal amount of destruction to our bones? It can accelerate bone diseases and increase the chances of bone fractures.
To attain a healthy level of bone density, smoking must be expensed, especially for those who are in their teens. If you can’t leave behind smoking, you should try to limit the damage or seek professional help.
Even too much alcohol is bad for your bones and, of course, your overall physical and psychological health. Alcohol has long been associated with celebrations, happiness, and relaxation.
But without any moderation, alcohol can make you an addict very quickly, and from then on, it’s only downhill. Bone density is also another thing that alcohol consumption affects.
Heavy drinking leads to poor calcium absorption, decreasing density, and a higher probability of osteoporosis later in life. The risk is at its most for young women in their teens or 20s.
- More protein and nutrients
Protein is crucial for everything inside our bodies. So, it’s only natural that it helps in bone health and density.
Everyone should ensure that they get the minimum protein intake in their daily diet. Consider lean meats, poultry, fish, and dairy products for good amounts of protein.
Other nutrients like omega-3 fatty acids can also help maintain good bone density. Have salmon, mackerel, nuts, and seeds for a good portion of omega-3 acids.
Even minerals like magnesium and zinc can help in this regard. Consider all kinds of nuts, legumes, and whole grains to get enough of these in your body.
CONCLUSION
For a healthy life, you need your strength and courage.
The strength part is greatly dependent on the bones of our bodies. So, we need to take care of them, as without them, we will crumble.
