Building Bone Density – Must for a Woman
In USA, more than 10 million people are estimated to suffer from osteoporosis. In osteoporosis, the bone mineral density (BMD) is reduced, bone microarchitecture is disrupted, and the amount and variety of proteins in bone is altered thereby increasing the risk of fractures and disability. Building bone density at an early stage in life is important to prevent the devastating effects of osteoporosis and brittle bones.
For building bone density, you need to follow some simple steps as given below:
- Engage yourself in regular, weight-bearing exercises to enhance bone strength and density. Common activities such as stair climbing, walking, jogging, weight lifting can help prevent bone loss and increase bone strength. Engaging yourself in these activities for 30 minutes can be beneficial.
- Eat a diet high in calcium such as milk, yogurt, canned fish with bones, cheese and dark green leafy vegetables. Peak bone mass is obtained in the 30s. Women need to take required steps to protect their bones.
- Spend 15 minutes every day in the sun. It is important to increase the level of vitamin D in your body.
- Include egg yolks, liver, saltwater fish and fortified milk in your diet that contain vitamin D.
- Take medications to increase bone density. To prevent or treat osteoporosis, FDA has approved a number of medications including bisphosphonates, calcitonin, raloxifene, teriparatide, and estrogens.
- Get the hormone levels checked if you are a post-menopausal woman. Loss of estrogen following menopause reduces bone density and increases bone loss.
These are some of the simple and easy steps suggested by medical experts for building bone density.