Health has always been our biggest wealth. Therefore, we must take the best care of it. Likewise, the other parts of our body, our bone health is important as well. Hence keeping bones healthy and strong is important for people of all ages. Moreover, after the age of 30, our bones may break down more than they rebuild. This results in low bone density. This situation can also be called osteopenia. Low bone density is when the bone density is lower than the lower peak density. Meanwhile, with low bone density, there is a risk that with time one may face osteoporosis. This is a situation where your bone density becomes exceptionally low compared to normal. The human body continues to build bone mass until the age of 30 only. And once they reach 30, all people start losing bone mass. However, the thicker your bones are in your 30s the lesser chance is to develop bone mass.
However, women are more likely to develop low bone density than men. The reason is, women have a lower peak bone density. Similarly, when women reach menopause, the hormone that protects bones starts to decrease. And this results in bone loss. In addition to that, women also have smaller and thinner bones than men. Though not every person with low bone density may face bone loss. As some people tend to naturally have lower bone mass. However, our bones may naturally grow thinner with age. The bones start losing minerals and this increases the risk of breaking. In both men and women, eating disorders or metabolism problems lead to low bone density. Similarly, some medicines, chemotherapy, excessive drinking, and smoking may also result in low bone density.
Ways to improve bone density
When you lose bone density, your bone may break easily. Therefore, bone density is necessary for our better health. Once a person enters their late 20s, they no longer gain bone density.
More calcium for better bone
Boosting calcium consumption is the best way to help your bone. As calcium is the best nutrition for bones it is essential to include more calcium in your diet. One can include milk, cheese, yogurt, beans, leafy greens to the diet for calcium. For the best result, try to consume lesser amounts throughout the day and avoid having only one high calcium meal. Calcium is not only essential for the proper functioning of bones but also helps in blood pressure regulation, nerve signaling, etc.
Make exercise your priority
Regular exercise can be the best way to keep your overall health in the best way. To improve bone density, one can include weightlifting and strength training in their exercise list. Additionally, studies have shown that both weightlifting and strength training helps in the growth of bones. Along with that, it also increases bone size and gives protection against bone loss. You can also engage in activities like stair climbing and walking.
Add more vegetables
Green vegetables are filled with vitamins, minerals, and fiber. Green leafy vegetables such as broccoli, cabbage, and okra provide all the nutrients that support bone health. For instance, they provide vitamins k and calcium. You can consume leafy greens in soup, salad, and more which is a major source of vitamin A. Similarly, broccoli provides our human body with vitamin K and it is one of the best sources to strengthen bones.
Maintain a healthy weight
For bones, maintaining a healthy weight is necessary. While excess body weight gives additional stress to the bones, an underweight person also carries a risk of bone disease. When a person loses weight, they may lose bone density as well. But even if they gain their weight back, they do not get their density back. Therefore, one should follow the perfect diet to maintain their health in the best way.
To improve bone health, adding protein to your health is essential. Protein plays a prime role in bone health and density as well. Studies show that eating protein helps in boosting bone density and increasing your muscle mass too. Some foods that contain a high amount of protein are –
- Chicken Breast
- Pumpkin seeds
Our bone density changes over time. However, from childhood to early childhood our bones continue to absorb nutrients and gain strength. Nonetheless, after the late 20s, the bones stop gaining bone density. As our bones are our body’s support system, we must keep them strong even after the late 20s. Moreover, the older you get it may become more difficult for you to take care of your body. Yet feeding your bones with the right nutrition, calcium, and vitamins can help them stay strong and work for long. Apart from taking medical help, one can try the natural way to improve bone density. For this scenario, regular exercise and a good diet can be the best option. Also, consult your doctor if you want to work on a better prevention strategy.
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