According to the International Osteoporosis Foundation, in the U.S. alone, osteoporosis and low bone mass affect approximately 44 million women and men over the age of 50. How To Increase Bone Density Naturally (1) That is a whopping 55 percent of all people aged 50 and older living in the U.S., which is why problems associated with low bone mass are now said to be a “major public health threat.”
Osteoporosis literally means “porous bones.” A scary fact about osteoporosis is that the disease is usually “silent,” developing over many years but going unnoticed. Many people with osteoporosis don’t have any pain or obvious signs of the disease (you can’t “feel” your bones getting weaker) until they break a bone.
Here are the 11 best ways How To Increase Bone Density Naturally;
1. Consume fruits and vegetables.
How To Increase Bone Density Naturally, Fruits and vegetables are nutritious foods that promote bone health and increase bone density. A study of 100 postmenopausal women discovered that consuming 5 to 9 servings of fruits and vegetables per day enhanced bone health. Researchers also discovered that eating more fresh vegetables and fruits benefits women over 50’s cardiovascular health and bone strength.
Another study discovered that eating citrus fruits, green leafy vegetables, broccoli, tomatoes, and parsley as part of an osteoporosis diet helped to retain bone calcium and reduce bone mass loss.
2. Zinc intake should be consistent.
How To Increase Bone Density Naturally, According to scientists, proper zinc levels support healthy bone metabolism and bone tissue. Zinc also aids the body’s metabolization of vitamin D and is therefore linked to calcium absorption indirectly. You can add zinc-rich foods to your osteoporosis diet, like beef, seafood, chicken, yogurt, almonds, and cashews.
3. Ensure Copper Intake on a Regular Basis
How To Increase Bone Density Naturally, Copper has been linked to increased bone density in studies on the association between copper and bone health. Copper deficiency is common in people who have osteoporosis or brittle bones. Copper supports bone health by assisting in the formation of collagen and elastin and preventing free radical damage in bones. Seafood, nuts and cereals, and most meats are high in copper.
4. Maintain a healthy body weight.
How To Increase Bone Density Naturally, Underweight people are more likely to suffer from bone loss and fractures. Excess weight is now recognized to increase the incidence of arm and wrist fractures. So, keeping a healthy weight is good for both the bones and the body as a whole.
A healthy weight is vital for avoiding issues with brittle bones and poor bone density. Research into bone health concerns has found that low body weight has been connected to osteoporosis. Women with a low BMI were more vulnerable to the problems of reduced bone density. However, losing extra weight should not be interpreted as increasing your risk of osteoporosis.
5. Consume vitamin D-rich foods.
How To Increase Bone Density Naturally, Calcium alone is insufficient; your body needs vitamin D to absorb calcium. But how much vitamin D is required for bone density? Adults aged 19 to 70 should drink 600 international units (IUs) per day. After the age of 71, the figure rises to 800. Let’s start with the elephant in the room: We understand how tempting it is to get as much sun as possible in order to boost vitamin D levels; after all, it is regarded as the “sunshine” vitamin.
However, as enjoyable as it is to soak in the rays, staying outdoors for extended periods of time without sunscreen is never a smart idea. Instead, load up on vitamin D-rich foods like milk, salmon, tuna, and some fortified morning cereals.
6. Consume meals high in B vitamins.
How To Increase Bone Density Naturally, A lack of vitamin B12 may diminish the number of osteoblasts, the cells responsible for the formation of new bone. Vitamin B12 deficiency increases the risk of bone fractures and accelerates bone loss. Fortunately, by including vitamin B-rich foods in your diet, you can keep your bones strong and healthy.
7. Consume 75-90 mg of vitamin C every day.
How To Increase Bone Density Naturally, Vitamin C boosts procollagen and increases collagen production, which aids in bone formation. Increasing your vitamin C intake may boost your bone mineral density, particularly if you’re a postmenopausal woman. Adult males should consume at least 90mg of vitamin C each day, while adult women should consume at least 75mg.
8. Vitamin E supplementation should be avoided.
How To Increase Bone Density Naturally, Vitamin E is an antioxidant that is essential for a healthy, balanced diet. However, be wary of vitamin E pills, which often deliver more than 100IU per dosage, significantly above the recommended daily consumption of 15mg/22.4IU. Too much vitamin E consumption may diminish bone mass and spur new bone growth.
9. Engage in 30 minutes of aerobic activity every day.
How To Increase Bone Density Naturally, Aerobic activity on a regular basis can help you grow and maintain bone density while also enhancing your overall health. Get at least 30 minutes of activity every day to keep your bones strong and to prevent bone loss.
10. Get Some Sunshine (and get the right form of Vitamin D3).
How To Increase Bone Density Naturally, According to research, vitamin D is necessary as a companion to calcium when the body wants to generate healthy and strong bone cells. Many individuals are unaware that vitamin D aids in calcium absorption. There are other kinds of vitamin D (such as vitamin D2 and vitamin D3), but they are not identical in structure or function. Vitamin D2, also known as ergocalciferol, is a chemical that plants make when exposed to UV light.
11. Regular intake of magnesium.
How To Increase Bone Density Naturally, According to research, magnesium deficiency often results in weak bones that shatter easily. Low magnesium levels change bone formation and may potentially cause inflammation. This leads to poor bone health. Magnesium-rich foods include brown rice, lentils, almonds, peanuts, and kidney beans. According to some research, taking 250 mg of magnesium per day might enhance bone health.