How to Increase Bone Density With Simple Lifestyle Changes

Low bone density can cause serious health and lifestyle problems. The less dense your bones are, the higher your risk of sustaining a fracture. However, low bone density is also a manageable and reversible condition. After reading this guide, you will know how to increase bone density and keep your skeletal system healthy and strong so you don’t have to deal with the effects of osteoporosis and broken bones.

What is Bone Density?

When we talk about bone density, we are referring to the amount of bone minerals present in each segment of bone tissue. It is measured and expressed in terms of mass of mineral per volume of bone. Clinically, it is measured using imaging technology to show the optical density per square centimetre of bone surface.

What Can You Do to Keep Your Bones Healthy

Keeping your bones healthy, strong and dense is essentially a matter of making good lifestyle choices. The foods you eat, your exercise levels and other daily choices, all contribute to your bone health. Here are five easy things you can do to start strengthening your bones.

Eat Lots of Vegetables

Vegetables are sources of essential minerals such as vitamin C, which is necessary for bone formation and maintenance. A high intake of green and yellow vegetables has been found to increase bone mineralization in children and maintain good bone mineral levels in adults. A three-month study on the diets of several women found that those who consumed more than nine servings of broccoli, cabbage, parsley and other green vegetables containing bone-protective antioxidants had a decrease in bone turnover and bone loss.

Consume Calcium Throughout the Day

Calcium is the most important mineral component of bones, so we must all ensure that we consume sufficient amounts of it. The recommended daily intake (RDI) of calcium is 1,000mg per day for most adults. Teenagers need 1,300mg to help form strong bones as they grow, and older women need 1,200mg to maintain their bones. It is best to spread your calcium intake throughout the day, as the body absorbs small amounts of it at a time. Choose high-calcium foods such as dairy products, seeds, sardines, beans and nuts.

Protein For Bone Density

Protein is also necessary for healthy bones. Proteins are the building blocks that make up the body’s tissues, including bones. Protein intake is also linked to calcium absorption, and may also affect rates of bone formation and breakdown. As a rule of thumb, it is advisable to eat at least 100 grams of protein each day. 

Avoid a Low-Calorie Diet

If you are trying to lose weight, the first thing you are likely to do is reduce your calorie intake. While this is an effective short-term measure to bring about fat loss, eating a low-calorie diet in the long term is not a good idea for your bone density or your overall health. It slows down the metabolism, causes muscle mass loss and lowers bone density. Follow a well-balanced diet that provides at least 1,200 calories daily.

Strength and Weight Training to Increase Bone Density

Engaging in strength training is not only good for your muscles. It can also help you build and maintain strong bones. Weight-bearing exercise has been linked to increases in bone density, bone strength and bone size, as well as reductions in bone turnover and inflammation.

To keep track of your bone and muscle health, it is best to monitor and check your bone density regularly, or at least whenever a medical practitioner recommends it. WELL Health Diagnostic Centres have state-of-the-art bone density measurement facilities. To access them, you will need a referral from your healthcare provider. Contact your nearest WELL Health Diagnostic Centre to make an appointment.