Healthy Diet and Regular Exercise for Increasing Bone Density

Low bone density can be a matter of concern. With age, our bones lose bone density. After we cross 30, the rate of bone formation is not at par with the rate of bone loss. So it is imperative for us to keep bones healthy to avoid Osteoporosis.

For increasing bone density, you need to change your lifestyle and eating habits. Calcium is considered to be the primary element for improving bone density. Here are some suggestions to keep your bones strong and healthy:
  • Eat foods that are calcium enriched. Raw dairy, black beans, green leafy vegetables, salmon, almonds and oysters are natural sources of Calcium.
  • Do not take processed food to obtain Calcium. Soy milk, pasteurized milk, fortified foods such as orange juice with calcium, and corn tortillas contain synthetic nutrients that the body cannot absorb.
  • Calcium intake should be balanced with appropriate ratios of zinc, magnesium, and Vitamin D. It is always advisable to consult a doctor for preparation of a diet chart according to your individual needs.
  • You need to drink ample amount of water daily because water is required for calcium absorption.
  • Postmenopausal women are prone to osteoporosis because they lack estrogen. To retain bone density, they often start taking calcium supplements. It is important to go for strength training to increase bone mass.  
  • Last but not the least, exercise is considered to be the most important tool for increasing bone density. Brisk walk, jogging, and weight lifting have a positive effect on bone quality.
Proper exercise and healthy diet are the primary constituents for healthy bones.

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