Nearly everyone has the capability to improve bone density, regardless of age. A study conducted at the University of Florida suggests that women who are past menopause can strengthen their bones by exercising regularly and taking vitamin supplements. This is very important since women typically experience a rapid loss of bone mass once they reach menopause due to a decrease in estrogen production.
According to researchers, their findings are one of the first to indicate that a good exercise routine can help build new bone mineral, which means it can also offer hope in reversing osteoporosis. Exercise works hand in hand with Vitamin D and calcium supplements, which can help reduce bone loss. The 32 week study involved 20 women between the ages of 60 and 75 who were living in a retirement community.
Half of the women in the study participated in regular exercise routines that included resistance training. All of the women took 1000 mg of calcium supplements and 400 IU of vitamin D supplements every day. At the end of the study, the women who exercised had significant increases in their bone mineral density. They were also stronger and had improved coordination.
Exercises to Prevent Symptoms of Osteoporosis
The best way people can prevent the onset of symptoms of osteoporosis is to keep challenging their bones through exercise. Osteoporosis is a condition in which the bones gradually become thin and frail. Researchers from the University of Florida study point out that resistance training must be included in an exercise routine in order to improve bone density.
Activities that can thicken bones include running, stair climbing, using weight machines, and dancing. Doing curls and bench presses can also help build strong bones. For best results, workout at least three times a week for at least 30 minutes. Since resistance training helps increase bone mass, these exercises are good for reversing osteoporosis symptoms in people who are already starting to experience bone loss.
Diet to Improve Bone Density
The Centers for Disease Control and Prevention recommends eating broccoli and green leafy vegetables to get calcium. These vegetables also contain vitamin K and potassium which help improve bone density. It is also important to eat foods that contain protein. Protein supports the production of collagen, a necessary component for healthy bones. Good protein sources include beans, whole grain bread, pasta, chicken, and fish.
Sugary foods and beverages containing caffeine should be avoided because they deplete the supply of calcium from the bones. Smoking is also harmful to the bones. According to Mayo Clinic, smoking cigarettes may reduce a woman's production of estrogen and it prevents the intestines from absorbing calcium. Alcohol consumption should be limited to two drinks per day.
Research suggests that most children in the United States are not getting enough vitamin D. This increases their risk for rickets. The article Vitamin D Deficiency Symptoms in Children explains how to help children maintain healthy and strong bones.
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