Many people search for how to increase bone density after 30 as bone density usually starts decreasing at this age.
Research has found that a normal person builds bone mass by the age of thirty.
In addition, the research also states that bones break down more frequently than build.
Moreover, after thirty, maintaining proper bone density and strength is not easy.
But don’t worry! Maintaining bone density and strength is not impossible.
So, to help you with that, this blog will discuss the 4 best tips on how to increase bone density after 30.
Indeed, these tips are provided by the Bone Specialist in Patna and you can follow them at home.
Now, let’s get started with the first one!
Tips to Increase Bone Density After 30
Here are the tips you can follow to increase your bone density after 30.
#1. Follow a Healthy Balanced Diet
We all know, that a balanced diet contains enough nutrients that our body needs to maintain proper function.
Moreover, a balanced diet is always beneficial for the overall health of a person.
Additionally, it helps in maintaining the strength and density of bone throughout life.
According to research, a healthy diet containing enough Vitamin D and K, Zinc, Phosphorous, and Calcium is best to increase bone density after 30.
However, a healthy balanced diet shows a long-term result in density and strength of bones.
So, consult a dietician today to get help in making a balanced diet to increase bone density.
And you must ask them to include these foods to increase bone density after 30, including:
- Fish- Canned sardines and salmon (with bones), Mackerel, tuna, and sardines.
- Fruits and Vegetables- Collard greens, turnip greens, Chinese cabbage, and more.
- Fortified Foods- soy milk, rice milk, cereals, etc.
Thus, these are some foods to increase bone density and strength.
Note– You can customize your diet depending on your need and lifestyle.
#2. Increase Calcium Intake
Bones are made up of calcium, i.e., calcium is the spine of bones.
But our body doesn’t make calcium. Everybody needs to take it from outer sources like food, drinks, and all.
In addition, many people also use some bone density supplements to increase bone density.
But professionals don’t recommend bone density supplements as they may show some severe side effects.
Therefore, if you want to increase bone density naturally, you must increase calcium intake from natural sources.
The natural sources of calcium include:
- Dairy Products- Milk, cheese, yogurt, and more.
- Green Vegetables- Cooked kale, okra, collard greens, etc.
- Beverages- Almond and soy milk.
- Peas and beans.
Thus, these are some examples of high-rich calcium food.
Moreover, you may also ask you, a dietician, to make you a balanced diet that contains high-rich calcium foods.
#3. Keep Distance from Tobacco and Alcohol
Consumption of tobacco and alcohol is the worst thing you can do to your overall health.
Moreover, there are many well-known health problems that are caused by the consumption of tobacco and alcohol.
In addition, research has also found that smoking and alcoholism can cause osteoporosis which may lead to bone fracture.
Note– Many professionals state that taking a maximum of two to three drinks doesn’t have a major negative impact on bones.
However, it will be best for you to keep your distance from tobacco and alcohol, if you want healthy and strong bones.
#4. Practice Regular Exercises
Practicing bone density building exercises is one of the best tips to increase bone density.
Moreover, exercises are an essential component for better functionality and mobility of bones.
Many people have asked, does walking increases bone density, and we always replied with Yes.
Certainly, there are several exercises you can perform to increase bone density, including:
- Strengthening exercises: Hip leg lifts, Hamstring curls, Bicep curls, Foot stomps, and more.
- Exercises for flexibility: Hamstring stretch, Shoulder stretch, etc.
- Cardiovascular exercise: Walking, step-ups, jogging, etc.
Thus, these are some examples of bone density building exercises that you can perform.
Note– Before following any exercise, you must consult a professional for a proper exercise routine, depending on your condition.
Hence, these are the best tips to increase bone density after 30.
Conclusion
Lower bone density directly impacts the strength, functionality, and mobility of bones.
Moreover, weak bones can negatively affect your overall lifestyle.
Therefore, it is essential to maintain proper bone density, throughout our life.
But, after the age of 30, bone density naturally decreases.
Keeping this in mind, here we discussed the 4 best tips to increase bone density after 30.
However, you must consult the best bone doctor in Patna.