Edited by Nicole Willson, Maniac, Maxwell K, jaysheel and 3 others
When we think of the bones in our body, images of human skeletons made of dead bones often come to mind. It is important to remember that the bones inside your body are not dead; they are made of living tissue that is constantly being destroyed and rebuilt. As you age, bone deterioration starts to surpass growth rate, causing a decrease in bone density. Taking steps to increase your bone mass and density throughout your life decreases your chances of osteoporosis, bone breaks and fractures as you age.
1Get 30 minutes of weight bearing exercise daily. When muscles are exercised they pull on the bones they are attached to. This pulling action builds bone tissue, so weight bearing exercises build stronger, denser bones.
- Building bone mass before age 30 is beneficial later in life when bones are breaking down, but weight bearing exercise throughout life helps to maintain bone density.
- Weight bearing exercises include weight lifting, running, step aerobics and any activity that requires your body to work against gravity, thereby creating resistance.
- Unlike aerobic exercise, weight bearing exercise does not need to be done all at once to be beneficial. Doing 10 minutes of weight bearing exercise 3 times a day is equally as beneficial as a half-hour work out.
2Eat a healthy diet to increase bone density. To build bone material your body needs calcium and vitamin D. In addition to calcium, your bones are 1/3 collagen, a protein that gives bones flexibility and minimizes breakage.
- Eat lots of leafy green vegetables, both raw and cooked. Not only are these vegetables high in calcium, they are also a good source of potassium, vitamin K, and other minerals necessary for healthy bone growth.
- Drink low-fat milk and eat low-fat yogurt, cheese and other dairy products to increase your calcium consumption. Dairy products are fortified with vitamin D to help your body to absorb and use the calcium content.
- Consider taking a calcium supplement if your diet falls short of your daily calcium needs. If you need more than 500 mg a day in the form of a calcium supplement, take your daily supplements in two smaller doses. Your body is only able to absorb up to 500 mg at a time.
- Replenish the collagen in your bones by eating a sufficient amount of lean protein, such as poultry, fish and beans.
- Add whole grain pasta and bread to your diet for a good source of magnesium. Magnesium is known to help bones stay strong.
3See your doctor if diet and exercise is not enough. Even if bone loss has already begun, your doctor may prescribe medications to slow down the process.
- Estrogens and progestins help maintain bone density in both men and women. The again process decreases the amount of these hormones your body produces.
- Women who have gone through menopause may need hormonal treatments or other medications to help increase bone density.
Categories: Building Muscle & Strength
Recent edits by: Sddek, Serendipitee, jaysheel
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Español: Cómo incrementar la densidad ósea
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