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Healthy bone density is vital. Bone density loss raises fracture risk. The body's metabolism alters bone density throughout time. The bones absorb nutrients and minerals during childhood, adolescence, and early adulthood. By their late twenties, people have reached their maximal bone mass and cannot produce more thick bones.
Menopause increases the risk of osteoporosis, a disease that weakens bones to the point of breaking easily. The good news is that increasing and maintaining bone density is possible and can be done naturally, without invasive or pharmacological procedures.
While we recommend regular DEXA scans (approx. 3-6x/year) to monitor your individual body bone density trend, spine bone density trend, and compare t-score and z-score over time, you can take control over how to increase spinal bone density and reduce risk of fracture between scans.
Strength training, such as weightlifting
Weightlifting and strength training have been shown to enhance new bone growth and maintain existing bone structure. Weight and strength exercise increases bone mineral density and size while decreasing inflammation and protecting against bone loss.
Eat more vegetables
Vegetables are low in calories and high in vitamins, minerals, and fiber. According to one study, vitamin C may help maintain bone density. Yellow and green vegetables are good to most people. These vegetables promote bone growth and strength in children and adults. Another study found that eating nine servings of vegetables and herbs each day for three months reduced bone turnover and calcium loss due to veggies having more polyphenols and potassium.
Boost calcium intake
Bone health requires a calcium-rich diet. To keep healthy bones, humans must ingest enough calcium daily. Small doses of calcium throughout the day are preferable than big doses at a high-calcium meal. Calcium-rich foods include milk, cheese, yogurt, legumes, and sardines.
Eat foods rich in Vitamins D and K
Vitamin K-2 reduces calcium loss while also aiding in mineral binding.
Vitamin K-2 is in sauerkraut, cheese, and natto. Vitamin D aids with calcium absorption. Vitamin D insufficiency increases bone loss risk. Vitamin D is produced by a modest quantity of sun exposure. Vitamin D deficiency increases the risk of bone illnesses like osteoporosis and osteopenia.
Maintain a healthy weight
People with low BMI are more prone to bone disease, while those with high BMI (BMI >30) put extra strain on their bones. Rapid weight reduction and weight gain/loss cycles should be avoided. When someone loses weight, their bone density may decrease, but it may not return when they gain weight. This loss of density may cause brittle bones.
Don’t default to a low-calorie diet
Extremely low-calorie diets have been related to poor health, including loss of bone mass. Consult your doctor about your calorie requirements before starting a diet. A balanced diet must have protein, lipids, vitamins, and minerals.
Eat More Protein
Protein is essential for bone health and density, so eat plenty of it. A study of 144,000 postmenopausal women found that individuals who consumed more protein had greater overall bone density. Protein-rich people had fewer forearm fractures. Consult your doctor first to ensure you're eating enough protein.
Eat foods rich in omega-3-rich fatty acids
Numerous studies link omega-3 fatty acids to enhanced bone density. Omega-3 fatty acids are found in salmon, mackerel, almonds, and seeds. A healthy diet or supplements contain these fatty acids.
Eat foods rich in magnesium and zinc
Magnesium and zinc are required for strong bones and teeth. Magnesium aids calcium absorption by activating vitamin D. Zinc, a bone mineral, promotes bone formation and prevents bone loss. Magnesium and zinc are found in nuts, legumes, seeds, and cereals.
Stop smoking and drinking
Tobacco use has long been known to be unhealthy. However, smoking can aggravate bone problems such as osteoporosis and increase the risk of fractures, especially in the elderly. Adolescence and early adulthood are critical periods for maintaining healthy bone density. Moderate alcohol use will not affect bone health. Alcoholism can contribute to bone loss and osteoporosis later in life if not stopped early. Young women in their twenties who drink heavily are more prone to bone loss.
Bone scan results interpretation via regular DEXA scans are just the start of your journey toward optimal bone strength. Bone density grows during childhood and peaks in late twenties. Consume plenty of calcium, vitamin D, protein, and veggie, don’t drink heavily or smoke – taking these steps will help you maintain bone mass as you age.
