How to Improve Bone Density: Tips for Stronger Bones (2024)

It is advisable to consume an anti-inflammatory diet which includes vegetables, fruits, fish, nuts and whole grains. These are helpful in slowing down the process of bone loss that occurs after menopause. Along with protein and calcium, micronutrients like Vitamin K and magnesium are needed to strengthen bones with increasing age.

Women above 50 and men above 70 require 1200 mg calcium daily. The best way to do this is through food. It is also important to consume fruits and vegetables with high potassium, which include banana, sweet potato and spinach. Nuts, seeds, dried beans and whole grains are important for magnesium.

Protein should not be forgotten at all, which is necessary for repairing bones. According to research, people who consume calories from protein have less risk of osteoporosis.

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Exercise is necessary to manage bone density. Like muscles, bones also remain strong with the help of exercise. Good exercise for bones is walking or weight lifting. This should be done at least 5 days a week for 30 minutes. According to research, a total of two and a half hours or 150 minutes of exercise in a week is necessary for people above 65 years of age.

Daily walking reduces the risk of any other type of hip fracture after menopause. According to research, high intensity resistance and impact training for 30 minutes two days a week improves bone density and bone structure. Through yoga, one can get relief from stiff and painful joints and it is also good for flexibility.

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According to research, people above 55 years of age who do not have proper balance have double the risk of getting osteoporosis. To avoid falling, it is important to have the correct balance. If there is a problem of balance, then efforts should be made to improve it.

Vision should also be checked regularly, as age-related cataracts and macular degeneration can reduce vision, which ultimately affects balance.

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If an adequate amount of calcium is not available from the diet, then supplements like calcium carbonate or calcium citrate can be consumed after consulting the doctor. If there is a problem of constipation, then it is better to consume supplements which also contain magnesium.

Vitamin D is also necessary for bones to absorb vitamin D well. Since Vitamin D is not available in sufficient quantities from food, its supplement can be consumed. It should not be consumed at the time of calcium supplement.

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The risk of bone loss increases due to smoking with increasing age. Similarly, for people above 65 years of age, drinking alcohol just once a day accelerates bone loss. Therefore, one should maintain as much distance as possible from these two things.

(Read more - How Vitamin D Impacts Joint Health and Pain)

If weight remains low with increasing age, it increases the risk of bone loss and fractures. Similarly, if you are overweight, it increases the risk of fractures in the arm and wrist.

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