Increasing bone density is important to everyone, but especially to older people who lose bone mass as they get older. There are many factors that can affect this process such as age, illness, lack of exercise and vitamin D deficiencies. Knowing how do you increase your bone density and what steps you should take is important in preventing osteoporosis. If you think you may have osteoporosis, it is a good idea to talk to your doctor about any symptoms that you may be having and ways to prevent further bone damage.
The human body loses bone mass as we get older, not just because we lose water and muscle as our bodies become smaller, but because we lose the ability to absorb nutrients. Your bones contain lots of calcium and mineral matter, which are needed for strong and healthy bones. However, most of that calcium and mineral matter is held by osteoblasts, small, fat-filled cells found in the bone marrow that contribute to the maintenance and growth of bone mass. Osteoblasts play an important role in how do you increase your bone density?
Exercise has a direct relationship to bone density. As we age our bones become less dense so exercise plays an even bigger role than previously thought. An active lifestyle that includes strength training, cardiovascular exercise and weight training can really help. Strength building exercises like bench pressing can really help build up your muscles and improve your bone density. Be sure to take a week off after lifting heavy weights as your body repairs the damaged bone.
Vitamin D has been known to help increase the health of your bones. This is due to the fact that it controls the growth and division of osteoblasts. These osteoblasts produce new bone tissue. Recent studies have found that a deficiency in vitamin D can actually increase the risk of osteoporosis. It is important to get enough vitamin D for good bone health.
If you are wondering how do you increase your bone density? Calcium and phosphorus are two important nutrients that contribute to bone strength and density. Your diet should include a variety of foods that contain these two nutrients. Drinking eight 8-ounce glasses of milk each day, along with eating many green and leafy vegetables and fish will supply you with the calcium you need.
Protein is also very important to osteoblasts. It is stored in meats, fish, legumes and cereal grains. You can get protein from a variety of sources; lean red meat, low fat dairy products, egg whites, nuts, seeds and yogurt.
You may be asking “How do you increase your bone density?” How can a supplement help? Supplements can help fill the gaps in your diet that may not be filled by enough calcium and phosphorus. Osteoblasts need a steady supply of these nutrients to function properly and if you are taking an oral supplement to promote bone health you will be getting them every day without any added effort on your part.
As you can see from the information here, there is much you can do to prevent osteoporosis and increase your bone density naturally. Exercise, a good diet and supplements can all work together to strengthen your bones. Do not become complacent about your bone health. The earlier you start, the better. The longer you wait, the worse your bones will get.
Did you know that many of your pets suffer from bone loss? Goldens and dogs are especially at risk. Their skeletal system is made up primarily of cartilage and they lose this as they age. Just as with humans, the less we exercise the more brittle and frail our bones become. So take care of your pets, keep them healthy and exercise often.
Vitamins and minerals will help as will enzymes, protein powders, whole grains, herbs and other food sources rich in vitamins, minerals and proteins. Supplements that contain antioxidants will also help, since free radicals damage our cells. Vitamins C and E are effective against osteonecrosis. Antioxidants work by neutralizing the free radicals and help repair damaged cartilage.
Exercise is very important to keep bones strong. If you have not exercised for a while it is imperative that you start. The recommended exercise regime is thirty minutes every other day, or if you feel that you are able to exercise longer, do so. This will increase bone density.