How to increase bone density naturally

Our skeleton serves as the support structure for our body. In contrast to common opinion, healthy bones are not solid. Bones are made up of honeycomb structure with microscopic holes that keep them springy and light.

A diet containing insufficient nutrients and a sedentary lifestyle contribute to low-density bones. Additionally, aging makes one more susceptible to osteoporosis-related fractures.

Thankfully, one can preserve bone health by adopting a healthy lifestyle with a balanced diet.

What is bone density?

Your bone density reflects the porosity of your bones. Imagine it as a sponge with several tiny holes; the more space it has, the less dense it is. Bone density becomes increasingly crucial as we age because bones that are more porous are more prone to fractures.

There are several factors which affect bone density. These include:

• Age
• Gender
• Genetics
• Diet
• Lifestyle choices

Bone density measuring test

The most commonly used method to measure bone density is a dual-energy x-ray absorptiometry (DEXA) scan, also known as a bone density scan. It uses low-intensity X-ray beams to measure calcium and other minerals in one’s bones.

How is a bone density scan done?

A bone density scan is a simple and painless procedure.

• You will be required to lie on your back on an X-ray table for an area of your body to be scanned.
• Depending on the area being scanned, you may be permitted to keep your clothes on. However, you will need to remove anything with a metal clasp, snap, or button. A gown may be required depending on the circumstance.
• The scan involves a large scanning arm passed over your body to evaluate bone density.
• During the procedure, a narrow beam of low-dose X-rays will be passed through the part of the body that is being scanned.
• Typically, the duration of the scan is between 10 and 20 minutes. After completion, you will be able to return home.
• The results are often expressed as Z-score and T-score. Among these two, the T-score is typically the more significant. T-scores are usually negative or in the minus range. The lower the T-score for bone density, the higher the risk of fracture.
• The T-score of individuals with normal bone density is between +1 and -1.

Do I need a bone density scan?

A bone density scan is recommended for the majority of women 65 or older. This age group is at high risk for bone density loss, which can result in fractures.

You may be at risk for bone density loss if you:

• Are underweight
• Have previous history of fractures after age 50
• Have lost at least half an inch of height in the past year
• Are a man over 70 years old
• Have a family history of osteoporosis
• Sedentary lifestyle and inactive
• Smoke cigarettes
• Consume alcohol excessively
• Lack of calcium and vitamin D

Can we increase bone density?

Bone health is crucial at all ages and stages. As a building block for bone, calcium is particularly important. Calcium must be obtained from the food that we eat.

Peak bone mass refers to the maximum size and density of our bones. Although peak bone mass is primarily determined by genetics, lifestyle choices such as exercise and diet can impact whether we attain our maximum bone mass potential.

Weight-bearing physical activities such as dancing, lifting weights, climbing stairs, hiking, jogging, and walking will help enhance bone density. However, although these exercises help increase bone density, it is impossible to completely reverse the losses due to aging.

If you are above the age of 40 or have any pre-existing health conditions such as heart disease, diabetes, or obesity, consult your doctor before beginning an exercise routine.

How to increase bone density naturally?

Here are some ways to improve your bone density naturally.

1. Nutrition

   • Calcium: Calcium is the most important mineral contributing to bone density. It can be found in food such as yoghurt, milk, cheese, tofu, soya beans, nuts, bread, and green leafy vegetables like broccoli and okra.
   • Vitamin D: The human body produces vitamin D naturally when exposed to sunlight. This vitamin helps the body to absorb calcium. If you are deficient in vitamin D, you are at a higher risk of developing osteoporosis. Good sources of vitamin D include egg yolks and oily fish such as salmon and mackerel.

2. Maintain a healthy weight

   Body weight directly correlates with bone density. Excess weight increases the risk of bone fracture. A balanced diet and practicing a healthy lifestyle will ensure a healthy weight.

3. Strength training

   Protect your bones by engaging in weight-bearing activities regularly, such as walking, dancing, or step aerobics. Boost the effectiveness of your workouts by incorporating strength training.

4. Quit smoking

   Certain studies have shown that smoking is linked to several bone diseases, including osteoporosis.

5. Reduce alcohol consumption

   Excessive alcohol consumption is known to develop weak bones later in life.

Make an appointment at Pantai Hospitals

Speak to your doctor to know more about bone density scans. A dedicated and expert team of Orthopaedic specialists at Pantai Hospital is available for consultation to provide the best care and assistance.

Get in touch with us to book an appointment today if you have concerns or questions regarding bone density. We assure you the best possible care tailored to your specific needs.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

1. Biology of Bone Tissue: Structure, Function, and Factors That Influence Bone Cells. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4515490/ [Assessed on 15 January 2023]
2. Bone density scan (DEXA scan). Available at https://www.nhs.uk/conditions/dexa-scan/#:~:text=A%20bone%20density%20scan%20uses,them%20more%20likely%20to%20break [Assessed on 15 January 2023]
3. Omega-3 fatty acids in pathological calcification and bone health. Available at https://pubmed.ncbi.nlm.nih.gov/32548903/ [Assessed on 15 January 2023]
4. The combination effect of Vitamin K and Vitamin D on human bone quality: a meta-analysis of randomised controlled trials. Available at https://pubmed.ncbi.nlm.nih.gov/32219282/ [Assessed on 15 January 2023]
5. Biomarker-calibrated protein intake and bone health in the Women's Health Initiative clinical trials and observational study. Available at https://pubmed.ncbi.nlm.nih.gov/24552750/ [Assessed on 15 January 2023]
6. Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207626/ [Assessed on 15 January 2023]
7. Copper, magnesium, zinc and calcium status in osteopenic and osteoporotic postmenopausal women. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4469220/ [Assessed on 15 January 2023]
8. The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304634/ [Assessed on 15 January 2023]
9. A stable weight may reduce fracture risk. Available at https://www.health.harvard.edu/staying-healthy/a-stable-weight-may-reduce-fracture-risk [Assessed on 15 January 2023]
10. Exercise for Your Bone Health. Available at https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health [Assessed on 15 January 2023]
11. Alcohol and Other Factors Affecting Osteoporosis Risk in Women. Available at https://pubs.niaaa.nih.gov/publications/arh26-4/292-298.htm [Assessed on 15 January 2023]
12. Long-term coffee consumption in relation to fracture risk and bone mineral density in women. Available at https://pubmed.ncbi.nlm.nih.gov/23880351/ [Assessed on 15 January 2023]