It’s never too early to start thinking about bone strength. While a loss of bone strength is more of a problem for older people — particularly those who have passed menopause — it’s a good idea to begin taking steps to increase and maintain good bone health and strength as early as possible.
How to increase bone strength naturally?
There are many ways you can help build and keep strong bones. A healthy, balanced diet, one containing plenty of dark leafy greens and other mineral-rich foods, is vital for bone health. You should also cut out lifestyle factors that are bad for your bones and overall health, such as smoking and consuming excessive alcohol. Bone strengthening exercises can also help.
How does exercise increase bone density?
Exercise helps build bone density in a number of ways. First of all, it helps by improving your overall circulatory function. This delivers blood and nutrients to all systems of the body, including the bones. Secondly, by exercising the musculoskeletal system, you encourage your body to make more bone tissue.
Does weight-bearing exercise increase bone density?
Weight-bearing exercises include dancing and walking. Most exercise can contribute to bone density, but weight-bearing exercise is especially useful. When done correctly, weight-bearing exercise helps stimulate bone growth and strength. It also helps develop the supporting structures around joints.
For example, one study on bone density in children with a diagnosis of diabetes showed that regular weight-training exercises increased bone density and mineralization. It’s unclear if the results are as dramatic in adults, whose bones have already stopped growing; however, weight-bearing exercise probably has a benefit here, too.
What is the best exercise for bone density?
Singling out a specific exercise for bone density is hard. Gentle, low-impact weight-bearing exercises, such as slow lifting with lighter weights, is good for the bones of the upper body. On the other hand, squats or other exercises that engage the bones of the legs and hips are also important. Aim for a routine that involves all parts of the body, while making careful choices based on your state of health and physical fitness. Don’t do exercises that require you to strain or struggle — an injury certainly won’t help you reach your goal. In the end, the best exercise for bone density is any exercise you take regularly. It’s essential to get at least 150 minutes of moderate exercise per week, not only for bone health but for overall fitness and well-being. When looking at activities, “how to build bone strength?” should only be one consideration. Your muscles, joints, and cardiovascular system are important too.
Other ways to increase bone strength naturally
Eat a healthy diet. This doesn’t mean making significant changes, add some healthier options when you can. Your bones will benefit from a diet that’s low in processed foods such as white flour, refined sugar, and trans fats, but high in fruit and especially dark leafy vegetables. Exchange candy bars and potato chips for a tasty, nutritious handful of nuts and some fresh fruit. Add a couple of helpings of oily fish twice a week.
You can also help bone density by cutting out certain foods and beverages. Heavy drinking can contribute to bone loss. If you have more than 2-3 alcoholic drinks per day, start cutting down now. The consumption of cola drinks is also associated with a loss of bone density, although it’s not clear why. It may be that the phosphorus used in cola affects bone density, or it may merely be that cola drinkers miss out on drinks containing calcium. In any case, consider switching from cola to a drink with more calcium. You could try skimmed milk, calcium-enriched juice, or vitamin water with calcium.
Avoid very low calorie diets. They are very seldom properly balanced, meaning that you don’t get the vitamins and minerals needed for good bone health. Crash weight loss, in general, tends to result in a loss of bone density.
Before taking up an exercise regime, or making significant changes to your diet and lifestyle, talk to your doctor. Medical advice can help you avoid further health problems.
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