Increase Bone Density and Prevent Osteoporosis

There is one very important reason to learn effective ways to increase bone density. As we age, our bone mass naturally decreases. This condition is known as osteopenia. Over the years, existing bone is broken down more quickly than new bone is created, which makes the bones thinner. As bones lose calcium and other minerals during this process, they become less dense and more porous, which causes them to weaken and increases the risk of a fracture.

As bone loss continues to increase, osteopenia becomes osteoporosis. Keeping your bones strong and healthy should be a priority for anyone over the age of 45, not just for women. Fifty percent of women, and one in eight men over the age of 50, will experience a bone fracture because of osteoporosis. Increasing your calcium intake is a good start at preventing the development of osteoporosis, but it typically takes more than milk to increase bone density sufficiently.

Effective Ways to Increase Bone Density

If you have been told by your doctor that your bone density is lower than it should be, you can take some simple steps to reduce your chances of developing osteoporosis and experiencing a fracture. In addition to supplementation with calcium and vitamin D, some ways to increase bone density include the addition of weight-bearing exercise to your routine, weight training and lifting, and the use of medications such calcitonin and alendronate. Using hormone therapy after menopause will also help to slow bone loss and prevent further damage from occurring.

Strength training is the most effective way to increase bone density and prevent osteoporosis. Calcium supplements are a necessary part of preventing and treating bone loss, but without the addition of resistance exercises to your routine, your bones will remain vulnerable to fractures. Strength training can be as simple as lifting weights, or walking while wearing a weighted vest or ankle straps.

To determine the amount of bone you have already lost, you should speak with your health professional about having a complete evaluation done. A health assessment combined with a bone mineral density test will provide you with an accurate picture of your bone health. If your bones are not as healthy as they should be, exercise and supplementation should be started immediately to increase bone density and reduce the risk of further bone loss.