Women up to age 50 and men up to age 70 need 1, milligrams daily; women over 50 and men over 70 should get 1, milligrams daily. Weight-bearing exercise i. More than a drink a day for women or men over 65, or two drinks for men 65 or under, can speed bone loss.
Protein is one of the building blocks of bone. While most people get plenty of protein in their diets, some do not. Make sure your diet includes lean sources of protein, such as eggs, lentils, white-meat poultry, lean beef, dairy, shrimp and soy. Being underweight increases the chance of bone loss and fractures. Excess weight now is known to increase the risk of fractures in your arm and wrist. As such, keeping body weight in check is good for bones just as it is for health in general. Request an Appointment Patient Online Services.
Plainview Red Wing Sherburn St. The bones may lose density as a person continues to age. After menopause , in particular, a person becomes susceptible to osteoporosis , a disease that can weaken the bones so much that they can break easily. However, there are many ways to help boost and maintain bone density. Keep reading for tips on increasing bone density naturally.
Studies have shown that both weightlifting and strength training help promote new bone growth and maintain the existing bone structure. For example, a study on bone density in children with type 1 diabetes showed that participating in weight bearing physical activity during peak bone-growth years improves bone density. Another study in children showed similar results. Vegetables are low in calories and provide vitamins , minerals, and fiber.
One study showed that vitamin C may help protect bones from damage. Eating yellow and green vegetables can benefit most people. In children, these vegetables help promote bone growth; in adults, they help maintain bone density and strength. One study showed that children who ate green and yellow vegetables and few fried foods saw an increase in healthful fat and bone density. In another study , postmenopausal participants who ate 9 servings of cabbage , broccoli , and other vegetables and herbs for 3 months saw reduced bone turnover and calcium loss.
The researchers attributed the results to the boost in polyphenols and potassium that the vegetables provided. Calcium is the primary nutrient for bone health. As the bones break down and grow each day, it is essential that people get enough calcium in their diets.
The best way to absorb calcium is to consume small amounts throughout the day, rather than eating one high-calcium meal per day. It is best to get calcium through the diet, unless a doctor advises otherwise. Foods rich in calcium include:. Vitamin K-2 plays an essential role in bone health by reducing calcium loss and helping minerals bind to the bones. Vitamin D helps the body absorb calcium. People with vitamin D deficiencies have a higher risk of losing bone mass.
A person can absorb vitamin D through moderate sun exposure. Without sufficient vitamin D, a person has a higher risk of developing bone disease, such as osteoporosis or osteopenia. A healthy weight is essential for bone density — people who are underweight have a higher risk of developing bone disease, while excess body weight puts additional stress on the bones.
People should avoid rapid weight loss and cycling between gaining and losing weight. As a person loses weight they can lose bone density, but the density is not restored when a person gains back the weight.
This reduction in density can lead to weaker bones. Before dieting, discuss calorie needs with a healthcare provider to determine a safe target number of calories to consume. Any diet should include a balance of protein, fats, vitamins, and minerals. The recommendation increases to IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna.
Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body's production of vitamin D. If you're worried about getting enough vitamin D, ask your doctor about supplements. If you're concerned about your bone health or your risk factors for osteoporosis, including a recent bone fracture, consult your doctor.
He or she might recommend a bone density test. The results will help your doctor gauge your bone density and determine your rate of bone loss. By evaluating this information and your risk factors, your doctor can assess whether you might be a candidate for medication to help slow bone loss. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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