All of us have a skeleton that holds our body and gives it a base. Our boy basically stands on the skeleton, and it keeps the body as it is. A skeleton is made with many different types of bones, and the exact number of bones is 206. To keep yourself healthy and strong, you need to keep your bones in their perfect density. As the density of bones affects the strength of your skeleton, and if you don’t maintain the density of the bones properly, they can even break and cause many different complexities.
Bone density tends to change as you get older, so you have to go through various measures to maintain the proper density of your bones. The bones mainly absorb various nutrients and minerals to make themselves stronger and function more properly. Actually, bone density is the amount of bone mineral present in the bone tissue, as bone tissues are all about the mass of minerals in the bone. And you need to provide your bones the necessary nutrition and minerals so that they can maintain their mineral density, otherwise, they will get weaker, and that will affect your way of life by creating various orthopedic problems.
Measures You Can Take To Enhance Your Bone Density
There are many methods you can resort to that will help you maintain the proper density of your bone. If your bone’s density has already reduced and they have gone weaker, you can try these methods to enhance the density of your bones and make them stronger again. So, here are 7 methods that you can follow to enhance the density of your bones.
Exercising and Weightlifting
Going through intense exercises can make your bones stronger and heavier. If you join a gym or just go through weightlifting and many different other exercises at your home, it will initiate new growth for your bones and will help maintain the structure. Mild exercises can even help the kids to improve the density of their bones. Teenagers that are facing a natural growth in their bones, can get really benefited from various exercises.
And no need to mention the adults, as they should always remain indulged in various heavy and mild exercises to keep themselves healthy, and of course, to enhance their bone density. All these exercises will increase the amount of bone minerals, increase the size of the bones, decrease the number of bone injuries, and also increase the mass of muscles.
Eating More Vegetables
Vegetables contain essential nutrients and minerals for your bones, as well as your whole body. They have low calories, so you can eat as much as you want to keep yourself full. Vegetables that contain vitamin C can help you particularly, regarding your bones. Especially eating green and yellow vegetables can help you a lot. Children can get help from these to grow their bones, while adults can help their bones grow denser and stronger with these. According to many studies, eating vegetables help children a lot with their bones rather than eating junk foods.
Getting More Calcium
Calcium is one of the most important elements of your bone, and they help a lot to grow and strengthen your bones. You must have sufficient calcium in your diet to make sure that your bones will get their needed calcium to grow and reform. You can get calcium from many different food items such as milk, yogurt, cheese, sardines, some leafy greens, etc, as they are rich sources of calcium. So, you should include some in your diet. And make sure that you are consuming an ample amount daily.
Consuming More Protein
Proteins are really important for your health, and especially bone health as your bone density can get really enhanced with the help of protein. You need to know from a professional how much protein you need to take daily to improve your bone density. You can find protein in different foods such as chicken, beef, pork, fish, milk, cheese, etc.
Consuming Foods That Have Omega-3 Fatty Acids
Various studies have found that foods rich in Omega-3 fatty acids drastically improve bone structure and density. So you indeed can include this in your diet. Foods such as salmon, nuts, and many seeds are rich in Omega-3 Fatty Acids. This, too, is one of the vital aspects of improving your bone density.
Taking Light Therapy
Red light therapy can be of huge help in terms of enhancing your bone density. Light therapy is really popular among people as it can help a person in many different ways. When you take bright light therapy, it generates a chemical reaction in the cells that encourages ATP energy. This therapy can help you with joint pain, but most importantly, it can help you to enhance your bone density by generating important reactions and hormones.
Putting Attention On Your Weight
You need to maintain a decent weight to improve your bone density. If you are underweight, you expose yourself to problems like bone injuries and diseases. Your n=bone density also gets decreased. On the other hand, your being overweight can put extra pressure on your bones. So, make sure to maintain a decent weight, also don’t gain or lose weight rapidly; give your body some time to process it.
Final Words
If you go through these measures your bone density will get enhanced a lot, and you will be safe from falling victim to different bone injuries and diseases.