Balanced Diet and Regular Exercise to Increase Bone Density

Bone density is the medical term that refers to the amount of bone tissue in a certain volume of bone. Bone density can be assessed by bone density measurement or densitometry. Increasing bone density has become extremely important among people around the globe.

According to studies, improved bone mass index improves longevity. In the recent years, significant increase in mortality rate has been observed due to bone fractures. Statistics show that women are 68 per cent more likely to suffer from osteoporosis as compared to men. Osteoporosis is associated with bone fragility and hip, spine and wrist fractures in both sexes.

Bone has two basic components - Collagen, the protein needed for the framework of the bones and calcium phosphate, the mineral that strengthens and hardens the framework.  There is a continuous process of old bone resorption and new bone formation. The bone density peak mass period is at the age of 30. Immediately after menopause, peak bone mass loss occurs in women.

There are natural ways to increase bone density, such as:
  • Change in diet: A diet full of calcium is highly recommended to ensure proper bone density and mass. Include more dairy products, yogurt and cheese having high calcium level
  • Exercise regularly: Regular exercise will make the bones stronger and healthy
  • Reduction of alcohol intake: Heavy drinking causes increased bone loss
  • Quit smoking: Cigarette smoking leads to poor calcium absorption
There are different ways to measure bone mineral density such as Dual-energy X-ray absorptiometry, Peripheral dual-energy X-ray absorptiometry (P-DEXA), Dual photon absorptiometry and Quantitative computed tomography.

A combination of good nutrition and regular exercise is the ideal way to increase bone density.

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