How to Build Bone Density Naturally

Build your bone density in a natural way

It is important to learn how to build your bone density in a natural way, for people everywhere, not just those in North America.

What is bone density and why is this so important?

Bone density or the amount of matter per cubic centimeter of bone, can be assessed by bone density measurement or densitometry. The procedure is as simple as having an x-ray done in a radiology or nuclear medicine department in a hospital or a clinic. The bone density measurement is taken from the lumbar spine, upper hip or the forearm. It is reported in g/cm3 as a z-score, or a t-score. A z-score is the measurement when compared to an established mean for a patient's age or sex. The t-score is a measurement when compared to a healthy thirty year old of the same sex. This test is used to detect the presence of osteoporosis, or the likelihood of a person developing osteoporosis, at some time in the future. (1)

Statistics show that women are 68% more likely to suffer from osteoporosis or porous bones, than men. As bone mass is lost in the disease process, there is structural deterioration of bone tissue. It has been suggested that the loss of bone density is a potential threat for 50% of females and 25% of males. That means that there is an extremely high incidence of osteoporosis associated with bone fragility and possible hip, spine and wrist fractures in both sexes. (2)

When one understands what is happening in the bone building process, it becomes increasingly apparent that osteoporosis can be treated or prevented. When one learns to build his or her bone density in a natural way, it is possible to avoid complications that can arise through supplementation by medication.

Bone, as living and growing tissue, has two basic components, collagen, as the protein needed for the framework of the bones and calcium phosphate, which is a mineral that strengthens and hardens the framework. There is a continual process of old bone resorption and new bone formation. The bone density peak mass period is at age 30. The peak bone mass loss occurs immediately after menopause in women and continues into the postmenopausal years. (3)

While one cannot change one's gender, age or body size, there are a number of natural ways to build bone density.

These may involve serious lifestyle changes like the following:

Dietary changes: Dietary changes should include foods that have a high calcium level like dairy products milk, yogurt, cheese, ice cream

Dark green leafy vegetables: broccoli, collard greens, bok choy, spinach

Fish: sardine, salmon (with bones)

Tofu

Almonds

Calcium fortified foods: orange juice, cereals, breads (4)

Increased exercise

Bones become increasingly stronger when one exercises regularly. There is better co-ordination and balance, as one's health improves.

Weight bearing exercises could include walking, hiking, jogging, stair climbing, weight lifting, tennis and dancing.

Increased sunlight

We obtain vitamin D from the sun. Increasing the amount of sunlight that we receive, assists with the calcium absorption by our bodies.

Reduction of alcohol intake

Heavy drinking causes increased bone loss and the possibility of fractures because of the high risk of injuries through falls.

Stop smoking

Cigarette smoke causes poor calcium absorption (5)

While there are still a number for factors one cannot control including heredity, making a serious attempt to alter one's lifestyle in a positive way, can make a remarkable difference in one's state of health and decrease the likelihood of osteoporosis, in later life.

(1) http://en.wikipedia.org/wiki/Bone_density

(2) http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/default.asp

(3) Ibid.

(4) Ibid.

(5) Ibid.