Bone Density: How to Increase Bone Density

Bone are the living tissues having nerves, blood vessels, and marrow. Marrow is important for blood cell production. Bone Density is basically the level of minerals in the body. It is very important to maintain bone density. Low bone density can lead to osteoporosis in which bones become weak and fragile. It is very important to build healthy bones to avoid the problem in the future.

Factors causing low Bone Density

1. Low consumption of calcium
Calcium is very necessary for the bones. calcium is required for replacing old bones with the new bones. Low consumption of calcium can lead to low bone density, fracture, and weak bones.
2. Gender
It is another factor of low bone density. Women have fewer bone tissues than men, therefore, women are the more victims of low bone density.
3. Age
Age affects the bones of the person. As you age more bones become thin and weak after the age of 30.

 

4. Physical activity
More physical activity means strong bone and less physical activity leads to weaker bones.

5. Weight
Underweight tend to have low bone density and excess weight put on bones leads to fracture.

6. Family history
If any of the parents had osteoporosis then the child is at risk of suffering from osteoporosis.

Tips to increase bone density

1. Get enough calcium

Calcium helps in forming new bone tissues and it also helps in muscle contraction and blood clotting. An average person needs 1000mg per daily. Food containing high calcium is milk, tofu, orange, almond, cheese, soybeans, spinach.
2. Vitamin D

Vitamin D helps with the absorption of calcium. An average person needs 600mg per day. Try adding more and more vitamin D to your diet. Sun exposure helps the body to produce vitamin D. If you get enough calcium but not Vitamin D you are still at risk of osteoporosis. Food rich in Vitamin D are cereals, dairy products, beef liver, eggs, cheese fish.

3. Maintain weight

Maintain your regular weight and adopt a healthy lifestyle and stay active.

4.Quit smoking

It has a negative impact on bone density. If you are addicted to smoking then first start to have less smoking and then quit it.

5.Maintain caffeine intake

400 mg is okay for a person in a day but consuming excess caffeine can lead to reduced bone mass and increase chances of fractures.

6. Limit salt intake

Salt causes loss of calcium which leads to the weak and fragile bone. Limit the calcium intake in your daily life for healthy bones.

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