Content

• Steps
• Method 1 of 2: Proper nutrition
• Method 2 of 2: Good Habits
• Tips
• Additional articles

What comes to your mind when you hear the word "bones"? Chances are, you immediately remember skeletons from horror movies. It is important to remember that your body is also made of bones, but unlike the skeleton from horror movies, your bones are living formations that are constantly being destroyed and regenerated. With age, the destruction of bone tissue begins to outpace its recovery. Therefore, it is worth considering how to increase bone density to reduce the risk of osteoporosis.

Steps

Method 1 of 2: Proper nutrition

1. 1 It is very important that you include foods high in calcium in your diet. About 99% of the calcium in the body is found in bones and teeth. Adequate amounts of calcium in the body will help maintain optimal bone density. In the modern world, many (especially women) consume too little calcium. The recommended daily intake of calcium depends on your age and gender.
   • Adult men under the age of 70 and women under the age of 50 are advised to consume about 1000 mg of calcium per day. Men over 70 and women over 50 - about 1200 mg per day. Pregnant and lactating women need 1300 mg of calcium per day.
   • Dairy products (cheese, milk, yogurt) are very rich in calcium. If your diet includes soy milk, almond milk, or other milk replacers, choose those that are fortified with calcium.
   • Calcium is also found in plant foods. For example, calcium enriched: turnips, greens, Chinese cabbage, cow peas, broccoli. It is worth noting that spinach also contains a lot of calcium, but it also contains oxalic acid, which makes calcium less absorbed by the body.
   • Canned sardines and canned salmon are excellent sources of calcium. Plus, they contain omega-3 fatty acids, which are essential for proper brain function. Canned sardines and salmon also contain vitamin D, which promotes calcium absorption.
   • Introduce whole grains, which are rich in calcium and other minerals, into your diet. The amount of sugar in such dishes should be reduced. Many people eat milk porridge for breakfast, which is very healthy, since both milk and cereals are a source of calcium.
   • Lack of calcium in the body can be eliminated with dietary supplements. They usually contain calcium in two forms: calcium carbonate and calcium citrate. Calcium carbonate should be taken with food, and calcium citrate can be taken at any time with the advice of a healthcare professional. Often these supplements are prescribed for people with bowel disorders. If you have enough calcium in your diet, try not to use any artificial additives.Remember that excessive calcium intake can also cause major health problems (such as kidney stones).
2. 2 Consume more vitamin D. This vitamin promotes better absorption of calcium by the body. It also plays an important role in bone regeneration. People aged 70 and over should consume about 0.015 mg per day. If you are deficient in vitamin D, your doctor will order tests to determine the recommended dose.
   • Vitamin D is not found in all foods. The best sources of vitamin D are: oily fish (swordfish, tuna, mackerel), as well as beef liver, cheese, mushrooms, and egg yolk.
   • Milk is an excellent source of vitamins A and D. Many cereals also contain vitamin D.
   • You can find the content of vitamins and minerals in foods on the Internet.
   • Remember that the sun's rays are also a source of vitamin D. UV rays start producing vitamin D. People with darker skin (more melanin pigment) produce more vitamin D. However, be aware of the risk of sunstroke , so in hot seasons, apply sunscreen (SPF 15 minimum) to your skin.
   • Doctors believe that you can spend 5-10 minutes a day in the open sun without sunscreen. Such a dose of ultraviolet rays received is considered safe.
   • Vitamin D is available in dietary supplements (D2 and D3). Supplements are prescribed for people with acute vitamin D deficiency because they contain high doses of the vitamin.
3. 3 Consume foods that contain magnesium. Magnesium is an essential mineral for the entire body, in particular for bones. Bones contain about 50-60% magnesium. Many people are now deficient in magnesium. Men are advised to consume 400-420 mg of magnesium per day, and women - 310-320 mg. Many foods are rich in magnesium:
   • Almonds, cashews, peanuts, peanut butter
   • Green vegetables (spinach)
   • Whole grains and legumes, especially beans and black beans
   • Avocados, potatoes (especially the skins), and bananas
   • Keep in mind that magnesium and calcium compete with each other for absorption. Therefore, high levels of magnesium can cause calcium deficiency. But if there is room for both in your diet, you have nothing to worry about.
4. 4 Try to give preference to foods that are high in B vitamins. Deficiency of vitamin B12 causes a decrease in the number of osteoblasts (cells that are responsible for the regeneration of bone tissue). Bone fractures are more common in people with vitamin B12 deficiency. Adults are advised to consume 2.4 mcg of vitamin B12 per day. Here are some sources of this vitamin:
   • Meat (liver and kidney)
   • Beef, venison
   • Shellfish (oysters and mussels)
   • Fish, fortified cereals, dairy products
   • Cereals and vegetables, and nutritional yeast
   • It is more difficult for vegetarians to replenish the body's supply of vitamin B12, which is why experts often prescribe vitamin supplements for them.
5. 5 It is important to know that bones are composed primarily of collagen, the protein that makes up the "skeleton" of the bone. This protein is destroyed when vitamin C is deficient. Vitamin C stimulates collagen synthesis. Therefore, it is important to consume enough of this vitamin (this is especially important for postmenopausal women). Men are advised to consume about 90 mg of vitamin C per day and 75 mg per day for women. Sources of vitamin C are listed below:
   • Citrus fruits and juices, red and green peppers, tomatoes, kiwi, strawberries, melon, cabbage, Brussels sprouts
   • Cabbage, cauliflower, potatoes, spinach, peas
   • Fortified cereals and other foods
   • Most people replenish their vitamin C supply through food. If you are severely deficient in vitamin C, your healthcare professional may prescribe vitamin supplements for you.
   • Smokers are advised to consume 35 mg more than the normal daily allowance because tobacco smoke lowers vitamin C levels in the body.
6. 6 Get enough vitamin K. Vitamin K increases bone density and reduces the risk of fractures. Men are advised to consume about 120 mcg of vitamin K per day, and women - about 90 mcg. Vitamin K is usually ingested with food, but keep in mind that vitamin K is also synthesized by the intestinal microflora. Here are some sources of vitamin K:
   • Green leafy vegetables (spinach, kale, broccoli, turnips)
   • Vegetable oils (especially soybean), nuts
   • Fruits (berries, grapes, figs)
   • Fermented milk products, especially natto (a type of soybean) and cheese.
7. 7 Don't forget about vitamin E. This vitamin is a powerful antioxidant that has anti-inflammatory properties. Adults are advised to consume about 15 mg of the vitamin per day. Usually, the supply of vitamin E in the body can be replenished with the help of food. Keep in mind that vitamin E supplements are much higher than the recommended daily intake. Several studies show that the consumption of supplements containing high doses of vitamin E causes a decrease in bone mass and decreases the rate of bone regeneration.
   • Consuming natural foods that contain vitamin E does not pose a risk to your bones and is good for your health. Most of all vitamin E is found in seeds, nuts, vegetable oil, spinach, kiwi, mango, and tomatoes.
8. 8 Do not overuse caffeine and alcohol. The link between caffeine and bone density is not clear at this time. However, studies have shown that caffeinated drinks (coffee, cola) have an effect on reducing the rate of bone regeneration. Drinks that do not contain caffeine (such as black tea) do not affect bone density. Alcohol also affects the rate of bone regeneration. There is an assumption that cola (coca-cola) harms bones also because it contains a lot of phosphorus.
   • The Ministry of Health states that excessive alcohol consumption contributes to bone damage. Therefore, it is highly recommended to consume alcohol in moderation. For women, this is a modest amount of no more than seven glasses per week, and for men, no more than 14 glasses per week.

Method 2 of 2: Good Habits

1. 1 Exercise at least 30 minutes a day. When doing work, muscles act on bones and joints. Strength training helps build bone mass and strengthen bone tissue.
   • Bone tissue is actively formed in people under 30, then gradually begins to deteriorate. Therefore, vigorous exercise, taken as a habit, will help maintain bone density.
   • Don't do all the exercises at once. For the exercises to be beneficial, they must be repeated in several passes. For example, a 10-minute exercise repeated 3-4 times a day will be more beneficial than a half-hour workout.
   • Podiatrists recommend activities such as brisk walking, hiking, aerobics, tennis, dancing. These activities will help maintain bone mass.
2. 2 Jump as high as possible! Jumping is beneficial for increasing bone density. Recent research has shown that in postmenopausal women who jump at least twice a day (10 jumps each), bone density begins to gradually increase.
   • Stand barefoot on the floor or other hard surface. Jump as high as possible. Then take a short break (a few seconds) and repeat the jump.
   • You can jump on a trampoline or on special jumping mats.
   • Make it a habit. Active exercise needs to be done regularly so that changes begin to occur in the body.
   • Jumping is not suitable for people who already have osteoporosis, as excessive stress on the bones can lead to fractures. Jumping is also not recommended for people with various limb diseases and some other health problems. If you are unsure if jumping will benefit you, it is best to consult your doctor.
3. 3 Strengthen your muscles. As mentioned above, muscle work helps to strengthen bones and maintain their density.
   • Therefore, strength training, stretching exercises for sports, as well as push-ups and squats are great for strengthening bones.
   • Yoga and Pilates are a great way to improve flexibility and bone strength. However, yoga is not recommended for people with osteoporosis because the risk of fractures is greatly increased.
   • If you are not sure, it is better to consult with your doctor and physiotherapist, he will tell you which exercises are best for you.
4. 4 Stop smoking. Of course, you've been told more than once that smoking is harmful to your health, but you may not have known that smoking increases your risk of osteoporosis. Smoking negatively affects the body's ability to absorb minerals and nutrients. In fact, smoking is directly linked to decreased bone density.
   • If you smoke, try to quit smoking - this will lower your risk of developing many other diseases. The longer you smoke, the higher your risk of fractures and osteoporosis.
   • Second-hand smoke during adolescence and youth can also increase the risk of developing osteoporosis in the future.
   • Smoking decreases estrogen production in women, which can lead to bone loss.
5. 5 See your doctor if diet and exercise are not enough to increase bone density. Even if bone loss has already begun, your doctor may prescribe medications to slow the process down. Your doctor may order tests to find out the level of vitamins and minerals in your body.
   • Estrogens and progestins help maintain bone density in both men and women. As you age, the amount of these hormones decreases, so your doctor may prescribe hormone supplements for you to lower your risk of osteoporosis.
   • Some drugs that can help slow osteoporosis are ibandronate (BONIVA), aledronate (Fosamax), sodium risedronate (Actonel), and zoledronic acid (Reclast).

Tips

• Women, older people, and shorter people are at increased risk of developing osteoporosis. Some medications, such as steroids, also increase the risk of osteoporosis.
• Anorexia can also increase your risk of developing osteoporosis.
• If you are at risk or over 50 years old, see your doctor to find out your bone mass.

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