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According to the World Health Organization, low bone density exists when bone density erodes by a minimum of 2.5 standard deviations from peak bone mass. The only way to find out if you suffer from low bone density, a precursor for osteoporosis, is to get tested. You should get tested if you fall within the following broad categories of people: • Postmenopausal women under 65 • All women above the age of 65 • All people with a history of fractures • Women with medical conditions associated with osteoporosis • Men and women over 65 and with a family history of osteoporosis Having understood low bone density and whether you are at risk, how to increase bone density becomes an academic process that involves following a few simple rules and making certain changes to your lifestyle. 1. Lifestyle ChangesExerciseThe first and most important step that anyone with low bone density must take is to make changes to their lifestyle. One of the leading causes of osteoporosis is habitual factors. The first of these is a sedentary lifestyle. Any medical guidebook on how to increase bone density will stress the importance of moderate exercise. Inactive people have weaker muscles and are therefore more prone to falling due to poor balance. Exercise strengthens the muscles and improves balance hence reducing the risk of falls and breaking brittle bones in the process. However, a word of caution needs to be stated regarding exercise. Always seek a clean bill of health from your doctor before you begin any exercise regimen. You must avoid exercises that may injure weakened bones. If you suffer from diabetes, heart disease, obesity or high blood pressure, your exercise must be monitored by a physician. Extreme exercise such as running a marathon or lifting heavy weights can actually hasten bone density loss in young women. Smoking Research on how to increase bone density has proven that smoking one pack of cigarettes daily can contribute to a loss in bone mass of between 5% and 10%. As a matter of fact, smoking reduces the level of estrogen in women and leads to significant bone density loss in women prior to menopause. Postmenopausal women who smoke are at an increased risk of osteoporosis. Alcohol and Caffeine The research data on how to increase bone density is inconclusive on the effects of alcohol and caffeine on bone density. Some studies have shown a causal relationship whereas others have shown no relationship. The entire matter is a controversial subject which is not helped much by marketing campaigns undertaken by multinational companies behind leading alcohol and caffeinated drink brands. However, one thing is for certain regarding over consumption of alcohol; alcohol tends to flush the body of vitamins and minerals which are vital for strong bones. It is also a documented fact that too much caffeine, a stimulant, can lead to dependence and addiction. Consuming both alcohol and caffeine prudently would therefore be a sensible thing to do. 2. How to Increase Bone Density with Good Old SunshineIf you live in a fairly sunny region such as The Tropics, Southern California, Hawaii and other similarly endowed regions, you are unlikely to be Vitamin D deficient. Vitamin D is vital for optimum bone health because it helps the body absorb dietary calcium, the mineral used to build bones. In the absence of adequate levels of Vitamin D, you body cannot fully utilize the calcium you take in your diet.Furthermore, the mere deficiency of Vitamin D alone, even if the diet is rich in calcium, can still lead to calcium depleted bones. US Studies on how to increase bone density have come up with shocking statistics; a recent study of patients in one hospital indicated that 57% of them had Vitamin D deficiency. People, who live in cold temperate climates where sunshine is a rarity, especially during winter, should make sure their diet is rich in Vitamin D. 3. How to Increase Bone Density with Good Diet & Eating HabitsInadequate dietary calcium and Vitamin D are one of the leading causes of bone loss. The body needs adequate amounts of calcium to replace old bone as well as have a residual store to prevent bone loss. To ensure you are consuming adequate amounts of calcium in your diet, make sure you consume the Recommended Daily Allowance (RDA) for your age and gender. The following are Recommended Dietary Allowances for calcium:• Males and females between 9 and 18 years – 1,300 mg • Males and females between 19 and 50 years – 1, 000 mg • Females 51 to 70 years – 1, 200 mg • Males 51 to 70 years – 1, 000 mg • Males and females over 71 years – 1, 200 mg • Pregnant and lactating women all ages – 1,300 mg Dairy food sources are the richest sources of calcium. They include milk and cheese as well as most milk products such as yoghurt. Non dairy sources of calcium include vegetable such as broccoli, cabbage and kale. As regards Vitamin D, very few foods have adequate levels of it. The main foods rich in Vitamin D include beef liver, egg yolk and cheese. However, the best source of dietary Vitamin D is the flesh of fatty fish such as Tuna, Mackerel and Salmon. Fish liver oil is particularly high in this vital vitamin. 4. Dietary Supplements and MedicationDietary supplements can provide the body with adequate calcium and Vitamin D if the diet is deficient. Most people diagnosed with low bone density require dietary supplements to hasten the process of increasing bone density. Calcium in supplements is mainly found in carbonate or citrate form. People with low bone density should take calcium supplements. Vitamin D is also available in supplement form either as ergocalciferol or cholecalciferol.Antiresorptive medications that prevent loss of bone density may be described to high risk persons. Bone is continually being built and removed (resorbed). A reduction in bone density occurs when the rate of resorption exceeds the rate of bone building. Antiresorptive medications essentially tip the balance to ensure that the bone building processes are always ahead of the bone resorption processes. For a natural treatment for osteoporosis, we recommend OsteoSine. 5. How to Increase Bone Density with Hormone Replacement Therapy (HRT)Studies on how to increase bone density have concluded that menopausal and post menopausal women benefit greatly from estrogen hormone therapy. Hormone therapy prevents bone loss caused by reduced estrogen levels. Estrogen can be taken orally or as a skin patch. It is normally taken in combination with progesterone to prevent uterine cancer though women who have undergone hysterectomy can take it on its own.Long-term HRT as a measure to prevent osteoporosis is however not recommended due to the risk of stroke, cancer and blood clots. It is merely a short term measure to reduce loss in bone density and mitigate the symptoms of menopause.
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