How to increase bone density 🦴
Osteoporosis is a condition that causes bones to weaken and become brittle, leading to an increased chance of fractures. Globally 1 in 3 women and 1 in 5 men over the age of 50 will suffer from an osteoporotic fracture – even as a result of minor falls, a bump or just sneezing. In women, osteoporosis accounts for more days in hospital than diabetes, heart attacks or breast cancer.
What to do if you think you have Osteoporosis?
If you believe you have osteoporosis then it is important to discuss this with your doctor who will discuss your symptoms with you and can then refer you for a DEXA scan to assess your bone density.
Steps to increase bone density
✅ Exercise
Weight bearing exercise such as walking or jogging is effective at preventing bone density loss however according to a 2018 study by Benedetti, the best way to increase bone density is through weight lifting exercises for example deadlifts or squats!
✅ A nutritious diet
It is important to eat a balanced diet containing plenty of calcium, protein and vitamin D to increase your bone density. Calcium rich foods include milk, cheese and leafy green vegetables. Eggs, chicken breast and lean beef are all an excellent source of both protein and Vitamin D. Vitamin D enables our body to absorb calcium and we get most of it from the sun so moderate sun exposure is an excellent way to increase Vitamin D levels!
✅ Stop Smoking!
As well as reducing the amount of healthy blood circulating your body, smoking also increases your nicotine levels which slows the production of bone forming cells called Osteoblasts.
✅ Reduce Alcohol intake
Studies show that regularly consuming two alcoholic drinks a day can significantly raise a person’s risk of developing Osteoporosis. Not only does alcohol reduce Osteoblast activity but it also reduces the amount of nutrients your body absorbs!
✅ Maintain a healthy weight
Regular exercise combined with a healthy diet should enable you to maintain a healthy weight. A 2008 study by Harvard medical school showed that being underweight before the age of 21 can cause osteoporosis in later life.
