Maintaining bone density is very important to a person’s health. The bone may break easily if the bone loses its viscosity. Most people have peak bone density between the ages of 20-35. Then, by the age of 40, a person begins to lose the density of bone. This loss of bone density can lead to several health issues that usually affect the bones, known as osteoporosis, a disease that can weaken the bones so much that the bone can break easily.
However, there are many natural ways to help boost, which helps in maintaining bone density.
8 Natural Ways To Increase The Bone Density
Fortunately, many nutrition and lifestyle habits can help you build strong bones and helps in maintaining them according to your age. So, there are lots of tips that allow you to increase bone density naturally.
1) Maintain A Healthy Weight
A healthy is essential for increasing bone density. Underweight people have a high risk of having various bone diseases, while excess body weight puts additional stress on the bones. People should avoid rapid weight loss and the cycling between gaining and losing body weight. As a person loses weight, they can also lose their bone density, but the bone density is not restored when they regain weight—this reduction in density results in weaker bone.
2) Weight-Bearing Exercises And Strength Training
Engaging in various types of exercise can help you build and maintain strong bones. One of the best activities for bone health is weight-bearing exercise, which helps promote the formation of new bones. In addition, it is beneficial for preventing bone loss in older adults. However, one study found slight bone density improvement in old age in people who performed high weight-bearing exercises.
Strength training exercises are not only beneficial for increasing muscle mass but also protect the bone against bone loss, and it also increases the muscle mass and bone size in younger and older women
3) Consume More Vegetables
Vegetables are low in calories and provide vitamins, minerals, and fiber. One study showed that vitamin C is essential and protects the bone from damage. Consuming enough yellow and green vegetables can benefit most people. In children, these vegetables help promote bone growth whereas, in adults, they maintainsaintain bone density and strength. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, or other plants high in bone protective antioxidants decreased bone turnover.
4) Eat More Protein But Avoid Very Low-Calorie Diet
Protein plays a vital role in maintaining bone health and increasing bone density. Those with enough protein in their diet saw a boost in overall bone density. Collectively, the participants who ate more protein experienced fewer fractures.
To build and maintain strong bones, you should have to take a well-balanced diet. However, a super low-calorie diet can lead to health problems, including the loss of bone density. Before dieting, discuss calorie needs with a healthcare provider to detect a safe target number of calories to consume.
5) Eat Food High In Omega-3 fats
Omega-3 fatty acids are well-known for their anti-inflammatory effects. During the aging process, it is essential to protect against bone loss. Omega-3 plant sources help decrease bone breakdown and increase bone formation as it is present in various foods such as salmon, mackerel, nuts, and seeds.
6) Avoid Excessive Drinking
In moderation, alcohol consumption is not more likely to affect bone health. However, chronic heavy drinking results in poor calcium absorption, a decrease in bone density, and osteoporosis development later in life. Young women who drink heavily in their teens and 20s are at a higher risk of losing bone density.
7) Stopping Smoking
Smoking is a well-known health hazard that causes bone disease, such as osteoporosis, and increases the risk of bone fractures. To support healthy bone density, a person should not smoke, especially during their teens and young adult years, as it reduces bone density.
8) Consume food rich in magnesium and zinc
Like magnesium, calcium and zinc are the minerals that help in providing essential support for bone health. Magnesium helps activate vitamin D, so it promotes calcium absorption. Zinc exists in the bones, which also stimulates bone growth and help prevents the bones from breaking down. Food rich in zinc and magnesium includes seeds, legumes, whole grains, and nuts.