14 Ways for Treatment and Protection for Bone Density

Bones provide shape to our body and protect our organs from injury. Bones supports us and allows us to move. In our body joints are the areas where bone comes together but do not make contact directly. Bones are cushioned by cartilage in the joint, membranes around the joints and fluid. Muscles can work to move our bodies because they are attached at their ends to bones.

Why bone protection is important?

Protection of bone density

 

With the age bone density is lost especially in women after menopause.Building and breaking down of bone tissues is a continuous process. With the age balance between building and breaking of tissues is changed and then bone density goes down. Most people have maximum bone density at the age of 30 and thereafter lose slightly more bone mass than they gain. With the age bones lose calcium, fluids from the disks and other minerals that make bones thinner. Due to lose of bone density spinal vertebrae can be compressed and middle of the body (trunk) becomes shorter and joints may also become stiffer and less flexible. Another reason of damaging of bones is osteoporosis. In osteoporosis disease bone density decreases significantly that makes them brittle and breakable. It makes the bones porous and increases the risk of fractures.

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Treatment and protection of decreasing bone density

1. Physical activity:

Physical activities, exercises help to slow or prevent bone and muscle loss and make the bones become denser by putting pressure on them. It also helps to maintain strength, good health and prevent diseases.

2. Stick with bone friendly diet:

To maintain healthy bone density, eat plenty of fruits, vegetables and low-fat dairy products. You should also increase your omega-3 intake. These fatty acids can be found in flax seeds of fish: Salmon, cod and halibut and are essential to keep your bones strong.




3. Increase calcium intake:

To main proper bone density, you should increase calcium intake. Green leaves, soy, sardines, broccoli and nuts are the good source of calcium. In women after menopause estrogen level drops resulting in acceleration in rate bone density loss. This is the time when it is very important to increase the intake of calcium.

4. Eat nut and almonds:

These contain magnesium which is essential to the process of absorbing calcium.

5. Reduce caffeine and alcohol intake:

Coffee and alcohol release calcium from the bones and damage the hormonal balance in the body which is important to keep the bones strong.

6. Stop smoking:

Smoking cigarette also damages bone density so you should stop smoking.

7. Pay attention to your periods:

Infrequent period are associated with low estrogen level. Estrogen helps in slowing down the rate of bone density loss. Women in 40s enter in perimenopause when periods become irregular and during this period you should protect your bones by doing strength- training exercises and taking calcium supplement.

BONE HEALING

8. Fifteen minutes sun exposure in a day:

Exposing your body to the sun for few minutes particularly in the morning is the best way to get natural vitamin D which will help to keep the bone density up.

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9. Protect bones during pregnancy:

During pregnancy growing baby takes the calcium it needs from your bones as such you need to take sufficient quantity of calcium. It will also help your body to absorb more mineral required for bone strength. Afterwards breast feeding may also adversely affect your bone density but you can regain it later by increasing the intake calcium and vitamin D.

10. Effect of medication on bones:

There are certain medicine taken for treating acid flux, asthma, inflammatory bowel disease, rheumatoid arthritis may harm your bones by interfering with absorption of calcium. If you are taking such medicine, you must consult your doctor so that he/she may prescribe such medicines that counter act the bone density loss.

11. Eat sunflower seeds:

Sunflower seeds contain zinc which is a key mineral for maintaining strong bones.

12. Reduce red meat:

Eating red meat reduce the absorption of calcium in the body so you should avoid it.

13. Bone density test:

After the age of 40 you should get your bone density test every 3-4 years and in case of deficiency you can take remedial measures in consultation with your family medical practitioner.

Best food for strong bones

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14. Effect of contraceptives:

You should consult your doctor before taking contraceptives as injectable contraceptive, if taken once in a month for more than two years, may suppress estrogen production and may cause bone loss in young women whereas  estrogen in oral contraceptives may increase bone mass.

 

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