Having a good bone density is a very important aspect of a person’s overall health. Bones having low density can break easily, but it can change over time. Your bone absorbs nutrients and minerals and gains strength throughout your childhood, adolescence and early stages of adulthood.
The density of a person’s bone can change as they age. A person becomes more prone to osteoporosis after reaching menopause. Osteoporosis is a disease that causes the weakening of bones very much to an extent which it could easily break. Here are some of the ways to increase bone density in the most natural way.
Strength Training and Weight Lifting
Several studies have revealed that strength training and weight lifting are helpful in promoting bone growth and in maintaining the existing structure of bones. Studies regarding bone density in children having type 1 diabetes have revealed that participation in weight lifting activities during the peak time of bone growth can aid in improving bone density. Most other studies conducted regarding the bone density in children also reveal similar results.
The benefits of strength training and weight lifting include an increase in the size of bones, an increase in mineral density of bones, reducing inflammation, protection against bone loss, and an increase in muscle mass.
Consuming More Vegetables
Vegetables are low-calorie foods that provide fibers, vitamins, and minerals. Studies have shown that vitamin C helps in protecting bones from damage. Consuming green and yellow vegetables helps promote bone growth in children, and its consumption helps in maintaining bone density and strength in adults. Studies have revealed that children who have consumed green and yellow vegetables saw a considerable increase in bone density and healthful fat.
Consume Calcium throughout the Day
Calcium is one of the main nutrients for bone health in both children as well as adults. It is very vital that people get the right amount of calcium in their diet as the breakdown and growth of bones happen every day. Consuming small amounts of calcium throughout a day is the best way to get it absorbed by your body. Eating a high-calcium meal all at once in a day will be less effective. The foods that are rich in calcium include yogurt, cheese, milk, green leafy vegetables, sardines, beans, etc.
Consuming foods rich in Vitamin D and K
Vitamin D helps the human body in absorbing calcium and it is important to note that people suffering vitamin D deficiencies have a high risk of loss of bone mass. Vitamin K-2 plays an important role in helping the minerals to bind to the bones and in reducing calcium loss.