Healthy bones are essential for a strong and healthy life. As we grow older, our bones tend to lose their strength and become weak, leading to pain in joints and bones. This is because of the decreased bone density. Bone density is the amount of minerals in the bone tissues. The higher the bone mineral content, the denser our bones will be. Lower bone density causes pain and increases the risk of fracture or osteoporosis, a condition that causes bones to become weak and brittle. Certain lifestyle modifications, like strength training, dietary choices, weight control, and other lifestyle decisions, can help people increase their bone density.
It is important to increase bone density before it is too late and starts causing problems. Bone density can be increased in various natural ways:
Providing good nutrition to the body
Dr. Gurdeep Avnish Ratra, Consultant – Orthopedics, Manipal Hospital, Gurugram says, “Calcium is an essential nutrient for strong and healthy bones. It is present in dairy products, seafood, and green vegetables. Along with calcium, Vitamin D also helps increase bone density. Exposure to sunlight is a natural source of Vitamin D, which helps increase bone density in the body. Vitamin K is also an important factor in bone health. By altering osteocalcin, a protein involved in bone production, vitamin K2 promotes bone health. It manages excess calcium deposits, promotes bone integrity, and helps heal wounds.”
Engaging in exercise
Strength training and weight-bearing exercise help to enhance bone density. Engaging in exercises such as jogging, walking, and weightlifting promotes bone formation and increases bone density. Strength training by using resistance bands poses stress on bones and helps them to build stronger and denser with time. These activities help improve bone mineral density, bone strength, and bone size.
Maintaining a good lifestyle
Maintaining good and healthy lifestyle practices helps keep the bones strong. What you eat and drink and the way you practise certain activities determine your bone health. Substance abuse, such as smoking and drinking, leads to the weakening of bones. Not getting adequate sleep and improper sleep schedules also greatly affect your bone strength. Proper rest and exercise, along with good eating habits, are necessary for strong bones. Drinking excessively aerated drinks also weakens the bones. They act as acids on the bones and result in their melting.
The takeaway
Improving bone density naturally is the best way to achieve long-term effects and a healthy life. Weak bones lead to problems such as frequent fractures and Osteoporosis. As we grow older, it is important to especially look after our bones, as they form the structure that helps in the overall movement of the body.
