Should you’re at an elevated danger for osteoporosis—a situation affecting one in three ladies over age 50—you understand how vital it’s to take care of robust bones. And whereas it’s true that we lose bone density over time, that doesn’t imply you’re resigned to painful breaks and fractures. Right here’s find out how to enhance your bone density naturally and assist maintain osteoporosis at bay.
What’s bone density and why does it matter?
Bone density, or bone mineral density (BMD), refers back to the focus of important minerals like calcium and phosphorus in your bones. “Dense bone is stronger and can tolerate more stressors,” says Faryal Mirza, MD, an endocrinologist, professor of medication on the College of Connecticut (UConn) Faculty of Medication and the director of the UConn Middle for Osteoporosis in Farmington, CT.
“But if your bone density is low, the ability of the bone to endure more stress is less,” Dr. Mirza explains. “One way to envision it is you have a hollow stick, that’s going to be easier to break than a more solid stick.” Backside line: When bone density is decrease, which is widespread amongst postmenopausal ladies, the danger of growing osteoporosis (weak or brittle bones) will increase.
And since osteoporosis usually doesn’t present any signs (it’s been dubbed a “silent” situation), chances are you’ll not know you’ve it till you get a fracture, says endocrinologist Marilyn Augustine, MD, an skilled in metabolic bone illness and an affiliate professor within the division of medication on the College of Rochester in Rochester, NY.
Undecided how robust your skeleton is? Your physician can verify your bone well being by way of a bone density take a look at often known as a dual-energy X-ray absorptiometry take a look at, or DXA/DEXA scan. (Be taught extra about what’s thought-about a wholesome bone density take a look at outcome right here.)
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7 pure methods to extend bone density after 50
No matter whether or not or not your physician has measured your bone density, stopping or slowing down bone loss is essential for decreasing the danger of fractures. Right here’s find out how to enhance bone density and enhance your long-term well being in midlife:
1. Attempt to preserve a wholesome weight
“When people are obese, they have more fat tissue, which can increase inflammation and cause bone loss,” Dr. Mirza says.
Being underweight can be a danger issue for damaged bones. A examine in The Backbone Journal discovered a hyperlink between being under a standard weight and a rise in spinal fractures. People who find themselves underweight can expertise bone loss at a sooner fee, have impaired coordination and an elevated danger of falls that may result in fractures, the researchers notice.
2. Go for a stroll
Partaking in weight-bearing train, the place your physique weight works in opposition to gravity, helps enhance bone density. And strolling is one in all your finest choices.
A examine in Preventive Medication discovered that older ladies who walked 10,000 or extra steps a day had more healthy bones in comparison with those that took fewer than 6,000 steps a day. The most effective half? It doesn’t matter how briskly you stroll. A couple of brief, leisurely jaunts across the block are simply as efficient as an extended jog. If strolling isn’t your factor, dancing, climbing stairs and leaping rope are good bets too.
3. Reduce on alcoholic drinks
Consuming an excessive amount of alcohol can intrude with the way in which the physique absorbs calcium, a vital nutrient for robust bones. So it’s finest to chop again the place you’ll be able to to protect your bone density.
You don’t have to surrender your night glass of wine solely, although. “I encourage moderation, and for women, that’s no more than two servings of alcohol per day,” says Dr. Augustine, who warns in opposition to “saving up” your alcohol consumption all week for a binge day. “Abstaining from drinking for many days but then overdoing it on another day still puts you at risk for osteoporosis.”
Sticking with not more than two drinks a day is sound recommendation. Analysis reveals that individuals who have three or extra drinks a day have the next danger of hip fractures.
4. Chortle with buddies
A examine in PLoS One discovered that socializing with a small group of trusted buddies can decrease your danger of osteoporosis. One purpose will be chalked as much as others having a constructive affect on wholesome behaviors that enhance bone density, reminiscent of consuming higher, staying bodily lively and stopping smoking.
Being round others who make you are feeling good additionally helps alleviate the blues. That is vital, since inflammatory markers that enhance when somebody is depressed have been linked with low bone mass, the examine discovered.
Bonus: The laughter you share with buddies lowers ranges of the bone-damaging stress hormone cortisol by 39 %, Loma Linda College consultants discovered.
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5. Increase your protein consumption
Together with getting sufficient calcium and vitamin D, two important vitamins for constructing bone density, it’s additionally vital to get sufficient protein. A shortfall of this nutrient hampers muscle power, which will increase the possibility of a fall and worsens restoration for individuals who’ve skilled a fracture, says the Worldwide Osteoporosis Basis.
How a lot protein do it’s worthwhile to enhance bone density? The Nationwide Institutes of Well being suggests aiming for between 10 and 35 % of your day by day caloric consumption. Should you’re consuming about 1,700 energy a day, 170 to 595 of these energy must be from protein. Good sources of protein embrace lean meats, fish, beans, nuts, eggs, milk and peanut butter.
Bonus: Should you go for rooster, you’ll additionally get a hearty dose of vitamin Ok. That’s vital, since a examine within the Journal of Osteoporosis discovered that the nutrient helps enhance bone density, decreasing the danger of breaks.
6. Snack on prunes
Prunes have lengthy been the go-to for staying common, and up to date analysis suggests they pack a bonus profit: boosting bone well being. A examine in Osteoporosis Worldwide discovered that consuming 4 to 6 prunes day by day helped postmenopausal ladies preserve bone density and power. Researchers say polyphenols in prunes assist block irritation that may result in bone loss.
7. Contemplate a soy complement
A soy isoflavone complement acts like estrogen within the physique, serving to to offset the dip of this bone-protecting hormone that happens throughout menopause. In truth, scientists in China discovered that taking 75 mg of soy isoflavones day by day elevated bone density by 54 % in postmenopausal ladies.
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This content material is just not an alternative to skilled medical recommendation or prognosis. All the time seek the advice of your doctor earlier than pursuing any remedy plan.
