Over time, our bone density changes. From childhood to early adulthood, our bones absorb nutrients and minerals, which allows them to gain mass and strength. As we enter our late 20s, we begin to reach peak bone mass, which means density no longer increases naturally.
As we age further, our bones continue to lose density, becoming more fragile, even to a point where some of us become susceptible to Osteopenia/Osteoporosis. Osteoporosis is a disease that weakens bones to the point where they can more easily break. But bone density loss isn't necessarily unmitigable; there are plenty of ways to help increase and maintain bone density.
Here are seven ways that you can increase your bone density:
1. Weightlifting and Strength Training
Studies have shown that the combination of weightlifting and strength training helps maintain existing bone structure, and even promotes new bone growth. These modes of exercise elicit bone growth because the muscle pulls on the bone, causing micro-fractures. The body repairs these micro-fractures, which allows the bones to become denser and stronger.
2. Eat More Vegetables
Vegetables are low in calories and provide vitamins, minerals, and fiber. In adults, they help maintain bone density and strength. For instance, vegetables with high Vitamin-C levels assist with bone health because they stimulate the production of bone-forming cells.
Check out the different fruits and vegetables that are in season in Florida and how you can include them in your diet here.
3. Consume Calcium Throughout the Day
Calcium is a vitally important nutrient because it helps build and maintain bone health. As our bones break down, it is essential that we get enough calcium in our diets to aid in rebuilding them. The best way to absorb calcium is by consuming small amounts throughout the day, rather than eating one high-calcium meal.4.
4. Maintain a Healthy Weight
A healthy weight is essential for bone density — those who are underweight have a higher risk of developing bone disease due to vitamin deficiencies, like anemia. On the contrary, those who are overweight or obese, having extra stress on their bones, have higher bone density than those of normal weight. This bone density, however, is not relative to their body weight; therefore, increasing the risk of fracture.
5. Eat More Protein
Protein, being a key nutrient in the makeup of bones, plays an essential role in both health and density. Protein makes up about 50 percent of bone volume, and therefore, should be of primary concern in all diets.
6. Avoid Excessive Drinking
In moderation, alcohol consumption is not likely to affect bone health. However, chronic, heavy drinking can lead to poor calcium absorption and decreased bone density which can lead to the development of osteoporosis later in life.
7. Avoid a Low-Calorie Diet for Extended Periods of Time
Maintaining a large caloric deficit for extended periods of time may lead to health issues, including bone density loss. Before beginning any diet, discuss your caloric needs with a healthcare provider to determine a safe calorie range for weight loss, weight maintenance, or weight gain.
While bone degeneration is common within the human aging process, it’s quite simple to take certain precautions to slow down and prevent the process. Following these tips above can increase and maintain bone density levels.
Moorings Park Communities support members in maintaining a happy, healthy lifestyle with its versatile wellness services, programs and amenities. Our state-of-the-art fitness centers feature specialized pneumatic strength equipment, a diverse certified team of professionals to personalize an integrated wellness plan for you, and offer a variety of group fitness classes for every level, including aqua tone classes. For more information, please contact us today!