Bone density improvement -
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age. Bone density is a measurement of the amount of calcium and other minerals found in your bones.
Both osteopenia low bone mass and osteoporosis brittle bones are conditions characterized by low bone density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults 3 , 4 , 5.
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone 7. In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover 8.
Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth 9 , Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation 11 , 12 , 13 , However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months Strength-training exercise is not only beneficial for increasing muscle mass.
It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer 16 , 17 , 18 , 19 , One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.
Getting enough protein is important for healthy bones. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein 25 , 26 , In a large, six-year observational study of over , postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss.
The RDI for calcium is 1, mg per day for most people, although teens need 1, mg and older women require 1, mg Interestingly, if you eat a meal containing more than mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption. Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D plays several roles in bone health, including helping your body absorb calcium.
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough 32 , Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese.
However, many people need to supplement with up to 2, IU of vitamin D daily to maintain optimal levels. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones.
The two most common forms of vitamin K2 are MK-4 and MK MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women 36 , 37 , 38 , In a study of women 50—65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months However, another month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.
Dropping calories too low is never a good idea. In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1, calories per day can lead to lower bone density in normal-weight, overweight or obese individuals 41 , 42 , 43 , In one study, obese women who consumed calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training To build and maintain strong bones, follow a well-balanced diet that provides at least 1, calories per day.
It should include plenty of protein and foods rich in vitamins and minerals that support bone health. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1, calories daily to preserve bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
A week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.
In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health. This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group 47 , On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight 49 , While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Several others also play a role, including magnesium and zinc. Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption Although magnesium is found in small amounts in most foods, there are only a few excellent food sources.
Supplementing with magnesium glycinate, citrate or carbonate may be beneficial. Osteoblasts also have a regulatory role in managing the activity of osteoclasts, ensuring a delicate balance between bone resorption and formation. Genetics plays a role in determining your baseline bone density.
At the same time, diet, especially calcium and vitamin D intake, directly impacts bone health. Several factors influence bone density, including diet, physical activity and hormonal balance:.
Several medical conditions and factors can affect bone density and health beyond osteoporosis. Other conditions include:. The health of our bones is not a fixed destiny determined solely by genetics. Instead, there are steps we can take to actively manage and help improve our bone density over time.
While age-related bone loss is a natural part of aging , several strategies and interventions can help maintain and even enhance bone density. Activities that involve bearing your body weight stimulate bone growth.
These exercises involve working against gravity while on your feet, which stresses your bones and makes them stronger and denser.
Here are a few benefits to encourage you:. To take advantage of the above benefits, consider incorporating the following types of weight-bearing exercises:.
Consult with your healthcare provider before initiating a new exercise program. Your exercise plan should incorporate attainable objectives that align with your existing fitness level and any limitations you may have.
As your fitness progresses, you can gradually ramp up the intensity and duration of your workouts. Maintaining adequate calcium and vitamin D levels through your diet will optimize bone health and improve bone density. A well-balanced diet that provides essential nutrients is essential for maintaining and improving bone density.
Nutrients to focus on include:. When considering strategies to improve bone density, quitting smoking should be a top priority. Bone density tests, also known as bone densitometry or DXA scans Dual-Energy x-ray Absorptiometry , are specialized medical imaging procedures used to assess bone health and measure bone density.
These tests provide insightful information about the strength and density of your bones, which aids in diagnosing bone density conditions and assessing fracture risk.
Two common measurements are used in bone density tests — T scores and Z scores. T scores are the most widely used measurement in bone density testing. They compare your bone density to a healthy young adult of the same gender and give you insights if you need to start taking preventive measures or medication.
Z scores are different from T scores, as T scores are used to diagnose and manage osteoporosis in older adults, while Z scores evaluate bone health in younger individuals, children or those with conditions that affect bone development.
Bone density can be increased by Beetroot juice for heart health the consumption of calcium Bonne vitamin-D-rich foods in dfnsity, Allergy-conscious sports performance nutrition in physical activities denzity exercise, and maintaining a denslty lifestyle. Bones are composed of specialized Allergy-conscious sports performance nutrition cells woven into a matrix of minerals mainly calcium and proteins. When the mineral content is more, the bone density is higher. Bone density varies in different parts of the body, and high bone density is typically associated with stronger bones, while low bone density may indicate fragile, brittle, or weak bone. The following diet and lifestyle changes can contribute to building healthy bone mass and increasing bone mineral density:.
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