Bone Density 101

As the years catch up to you bone density becomes something you need to keep an eye on. The more bone density you lose the more chance you have of breaking a bone, nevermind losing general strength, having more aches and having a lower immune system.

While losing bone density over the years isn’t avoidable, you can slow down the process tremendously adding years to your longevity and helping you maintain functionality. Food, exercise and supplements all play a role in this so lets have a look at a few tips.

Vegetables
Veg have a big dose of vitamin C amongst other potent and valuable nutrients. Vitamin C has long been recognized as a powerful actor in the formation of collagen, fibrous protein, cartilage and other physical mechanical structures.

Strength Training
Weight-bearing exercises and resistance training helps keep your bones and muscles in shape. Strong muscles help secure and protect your bones, while helping avoid falling thanks to the extra strength and stability. Make sure you consult a specialist as you don’t want any sneaky injuries hampering your progress.

Amino Acids
Amino acids are the building blocks of our bones and muscles, nevermind various other aspects of our health such as eye sight, hair, skin, brain and more. Having a good dose of Amino Acids will help you retain muscle mass, and help your bones stay in healthy nick.

Vitamin D
We all know that Calcium is good for the bones but what is not so well known is that you need Vitamin D to help your body absorb Calcium. While you get Vitamin D from the sun, taking the supplement will help your bones enjoy the benefits of Calcium more efficiently.

Watch the smoking and drinking
Excessive drinking and smoking tobacco have been linked to a loss in bone density. Try to avoid those drinking binges while trying to limit/quit smoking cigarettes. These are habits that affect almost every aspect of your health, and will do you well to quit.

Medication
While many prefer to avoid medication most of the time one has to tackle a problem holistically, which needs you to use a combination of medication, nutrition and exercise. If you have had a bone density test and medication is recommended follow the instructions from your doctor.

While these are just some tips that will help you care for your bone strength and density, you should have regular bone density check ups and do research that helps empower you to be able to give your bones the best chance you can. Bone are the core of our human for and it is vital you give them the care they need.

Joni Kowensky
Author: Joni Kowensky

Joni is a health professional that is qualified in nutrition, supplementation, exercise science, orthopedic rehabilitation, cancer rehabilitation, pre-post natal, sports coaching and post operation physical rehabilitation. As someone who has lost over 30% body fat and a software developer in health and wellness he is a go to for various topics