Our bones help us move, provide structure and help protect our organs, so it’s important that we do what we can to help keep them strong and healthy. We don’t often think of bone as living tissue, but our bodies are constantly working to create new bone to replace old bone tissue. As long as our bodies are making enough new bone to replace the worn down bone, our bone density levels remain high.
However, as we get older, our body’s natural ability to replace old bone with new bone slows down, and this can lead to the thinning of some bones. This loss in bone density can lead to osteoporosis and a higher risk for a fracture in the event of a fall. Because of this, it’s imperative that you work to keep your bone density high as you age. We share five tips for improving your bone density in today’s blog.
How Can I Improve My Bone Density?
There are a number of things you can do to make your bones stronger and help your body get the nutrients it needs to fuel bone production. Here’s a look at five ways to improve your bone health and reduce your risk of bone mineral loss.
- Keep Exercising – Exercising is one of the best things you can do for your bone health. Studies have found that weight-bearing exercise helps to kickstart the bone building process, which also helps to slow bone loss. During exercise, your muscles and tendons apply tension to the bones, which stimulates the bones to produce more healthy bone tissue. Make it a point to get regular exercise, especially if you are at risk for bone density loss.
- Consume Calcium – Calcium is an important mineral for your body. In fact, about 99 percent of the calcium in your body is stored in your bones and teeth, as it helps to make them strong. You can help improve your bone density by consuming the recommended amount of calcium each day. For younger adults, that amount is 1,000 mg a day, but for people over 50, that recommended amount is around 1,200 mg.
- Add Some Vitamin D – Vitamin D is another essential nutrient that helps with your bone production. Vitamin D helps maintain normal calcium metabolism in your body. If you are Vitamin D deficient, your body cannot absorb calcium as effectively, meaning that although you may be consuming enough calcium each day, your body may not be absorbing enough of the mineral to help with your bone health. The recommended amount of Vitamin D intake each day is 600 IU (international units) for people under 70, and 800 IU for those over the age of 70.
- Physical Therapy – Physical therapy is another wonderful way to build your bone health, especially if you’re already dealing with bone density issues. We can help develop an exercise routine that targets key areas of your body and ensures that you aren’t overloaded by stress and putting yourself at risk for injury. Similar to how exercise helps to improve your bone health, physical therapy can put the right kind of pressure on your body to help kickstart bone production.
- Avoid Certain Habits – Finally, there are some habits that can contribute to weakening bones. Tobacco use can affect your circulation, which makes it harder for your bones to get the nutrients they need to replace bones as effectively. Similarly, excessive alcohol use can also increase your risk of osteoporosis, so be mindful of your consumption habits.
Keep these tips in mind as you age, and if you have any questions or concerns about your bone density, please don’t hesitate to reach out to the team at OrthoRehab Specialists today! We’ll help you build strong bones and reduce your fracture risk as you age. For more information, contact our clinic today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
- Sprains Vs. Tears And How To Treat Both With Physical Therapy - February 4, 2025
- 5 Tips For Staying Active During Pregnancy - February 3, 2025
- How to Put Your Mind At Ease Before Surgery - January 28, 2025
