One of the main concerns for aging adults is developing osteoporosis and fractures. This is why it is so important to strengthen your bones and build bone density. Bones are living tissue that can continually rebuild as long as you take care of them. Thankfully, keeping bones strong is not hard to do.
Eat a Healthy Diet
Eating a healthy diet is one of the best ways to strengthen your bones. It always best to get your calcium from food instead of supplements. Calcium is an important nutrient for bone density, and we need about 500 – 700 mg of calcium per day.
Some of the best foods with calcium that you should eat every day are green leafy vegetables like Swiss chard, collards, mustard greens, and broccoli. Other foods that are good sources of calcium include:
- Seeds like sesame, poppy, and chia
- Sardines and canned salmon
- Tofu that has been prepared with calcium
- Beans and lentils
- Organic blackstrap molasses, which is great added in a bowl of oatmeal
Vitamin D and vitamin K are also necessary for proper calcium absorption and healthy bones. Fatty fish like salmon is a good source of vitamin D. Being in the sun for 10 – 20 minutes each day will give you plenty of vitamin D. Vitamin K not only increases bone density but can also reduce fractures. Make sure you eat plenty of green leafy vegetables including salads, Brussels sprouts, and cauliflower. You should reduce the amount of high sodium foods and caffeine. Too much salt and caffeine can hinder your body from properly absorbing calcium.
John Jaquish, a biomedical engineer, designed a treatment for building bone and joint density called the bioDensity system. bioDensity is a non-invasive technique that can help strengthen and regrow bones, which increases bone density.
It uses four safe isometric exercises to stimulate all of the major muscle groups in your body. These exercises result in a dramatic and quick increase in your strength, which increases bone strength.
It only takes 5 minutes per week to strengthen your bones using bioDensity. A trainer will guide you through the exercises and provide feedback. The four exercises you will do are:
- Chest press
- Core pull
- Vertical lift
- Leg press
The bioDensity system will give you feedback as you do each exercise. You will also get weekly progress reports showing your strength gains from session to session.
Simple weight-bearing exercises like weight lifting will also build bone density and strengthen bones. You can find many exercises that utilize dumbbells. Exercises that use your body weight, such as lunges and squats, are examples of exercises that use your body weight.
Exercise along with a healthy diet that include the right foods can help you build bone density and prevent or reverse osteoporosis.