Boosting bone health is very important for overall health, even if you are at a young age. By keeping your current bone density up, you are less likely to have problems with bones later on in life. Staying physically active is one of the best things you can do to increase bone density, but due to other commitments like work, family, and your social life, it can be tough to find the time. Not only will it help prevent osteoporosis, which is an age-related bone loss that causes bones to become brittle and break easily, but it will also help relieve anxiety and depression that come with reduced physical activity.
If you’re here to know how to increase bone density naturally, keep reading.
Eat calcium-rich foods
Consider taking calcium to boost your bone density. This nutrient plays a key role in how well your bones support and heal after exercise. Weakened bones can prematurely age you and increase your risk of injury. Calcium supplements help improve blood flow to your joints and muscles, promoting an adaptive response that helps give you stronger, healthier muscles and bones. Bone density also improves when you swim or exercise in a pool or with a heavyweight. You can increase your bone density naturally by eating plenty of calcium-rich foods, such as milk, cheese, yogurt, beans, and dark leafy greens.
If you want stronger bones, then you should do weightlifting. There is a positive correlation between weightlifting and bone density. The more weight you can lift, the stronger your bones will get. If you are looking for reasons not to do weightlifting, here are some scientific facts you should know. The weightlifter’s body develops lean muscle and bone by putting stress on the muscles involved in lifting weights instead of on the bones supporting those muscles. As a result, you can lift as much weight as your body allows. Lifting weights that are greater than your capacity can injure your bones.
Take vitamin D and K-2
Vitamins D and K-2 are minerals that help strengthen your bones. They work by binding calcium to bones through a protein called osteocalcin and helping your body’s production of collagen and elastin. Collagen is made up of amino acids. Your body needs these amino acids to keep your bones strong and flexible. If you don’t get enough vitamin D from sun exposure or food, your body won’t make enough of these important minerals.
Eat more protein
Protein provides the building blocks for bone growth and repair. It also helps with immunity and promotes stronger muscles and bone density. If you don’t get enough protein each day, your body won’t be able to properly break down and absorb nutrients from foods, which can compromise your immune system response that prevents disease.
Take omega-3 fatty acids
Omega-3 fatty acids are plentiful in oily fish and are known to be beneficial for bone health. It is the main type of omega-3 found in fish oils, and it’s also been shown to increase bone density and decrease the risk for osteoporosis. It’s important to take these supplements regularly as they are one of the best ways to boost overall bone health. Another way is to eat fatty fish once a week. Fats from fish are absorbed very well and help to keep your bones strong.
Eat food rich in magnesium and zinc
Magnesium helps promote stronger bones, and studies show that consuming zinc may help as well. More than simply filling your stomach with food, zinc goes directly to the muscle, where it helps prevent muscle breakdown and swelling. It’s also been shown to help with osteoporosis and calcium deposits in your joints. The bottom line is that eating a diet high in magnesium and zinc will help strengthen your bones and make them more resistant to disease.
Bone density must be maintained at a healthy level. In any case, it’s something we can’t afford to overlook. If we can maintain our bone density, it will give us long-lasting benefits. Eating more vegetables, maintaining a healthy weight, avoiding a low-calorie diet, stopping smoking, and avoiding excessive drinking are some of the ways that should be taken in addition to the above-mentioned tips to boost bone density.