Natural Secrets to Increasing Bone Density

Low bone density is a problem for many adults. Your bone mass reaches its top-level about age 22, and it begins to drop by the time you are 30. Women are more likely to have low-bone density than males, but it can happen in both sexes. It can lead to several medical issues, including osteopenia, osteoporosis, and fractured bones. If you think that you have low bone density or want to make sure that you never develop it, then there are some steps that you can take.  

Weightlifting and Strength Training

Lifting weights and doing exercises to make you stronger can increase your bone density. These activities also help your bones grow bigger and help to reduce inflammation. They also help build muscle mass. When you choose strength training exercises, pick some intended to make muscles stronger and others designed to make you stronger. Look for activities that make you more powerful while helping you bear weight better to stay in top form.  

Eat Your Vegetables

Numerous studies show that eating vegetables helps you stop losing bone density, and eating them may even promote bone growth. In particular, concentrate on eating yellow and green vegetables. Those foods that are high in potassium, like bananas, oranges, and cantaloupe, along with foods high in polyphenols, like dark chocolate, beans, and nuts, are particularly useful in promoting bone health. Research suggests that postmenopausal women who consumed at least nine servings of vegetables every day had better bone density.  

Get Your Calcium

While you are eating your vegetables, it is also essential that you consume small amounts of calcium throughout the day. Many delicious food choices are high in calcium, like dairy, kale, beans, and sardines, that you can eat to make sure that you get enough calcium. Most people need at least 1,000 milligrams a day, but women over 50 and men over 70 should up their daily intake to 1,200 milligrams.  

Maintain a Healthy Weight

It should come as no surprise that maintaining a healthy weight is essential to keeping your bone density. Extra pounds put excessive stress on bones. You should talk to your health care providers, like orthopedic surgeons in Daytona, to make sure that you lose the weight correctly. You will lose some bone density if you lose weight too rapidly, and you will not regain it as the pounds slip back on.  

Avoid Heavy Drinking

While there is no evidence that social drinking impacts your bone density, heavy drinkers have less bone density than their peers. It is especially prudent advice for women in their 20s.  

If you fall and hurt a bone, then contact an orthopedic surgeon in Daytona at Central Florida Bone and Joint Institute. These well-qualified orthopedic surgeons in Daytona will help you develop an action plan to have you back in the game of life in no time.