If your T score falls below -1, you have normal bone density and are at low risk for osteoporosis. A T score of -2.5 or lower indicates osteopenia, which is slightly lower than normal but not enough to be considered osteoporosis.
Throughout childhood, adolescence and early adulthood, bones absorb nutrients and minerals to become strong and dense. Bone density peaks in the late 20s, and then begins to decline. Read on Boost Bone Density Wisconsin to learn more.
Although calcium and vitamin D are well known, a number of other nutrients also play important roles in bone health. These include dietary fiber, magnesium, potassium and phosphorous, protein and vitamin C. If you eat a varied diet with foods from each of the food groups, you will likely get enough of these nutrients.
A well-balanced diet should be rich in fruits and vegetables, whole grains, milk, yoghurt, cheese and alternatives, lean proteins and healthy fats. It should also contain adequate amounts of water.
In addition, eating a balanced diet will help you maintain a healthy weight. This will help to prevent the thinning of bones that can occur with age.
Avoid foods that are high in salt, sugar or excessively processed. These may harm your bone density by increasing the amount of phosphate excreted in urine, which interferes with the body’s ability to absorb calcium and increase the risk of osteoporosis.
A diet rich in calcium is crucial for preventing fractures and promoting bone density. In addition to consuming foods rich in calcium, it is important to get regular exercise. Studies show that moderate physical activity, such as walking, jogging, dancing, stair climbing and strength training can help to improve bone density.
Eating a diet rich in omega-3 fats, which can be obtained from fish and plant sources such as chia seeds and flaxseeds, is also beneficial for bone health. One study found that a high intake of omega-3 fatty acids can decrease the rate of bone loss and reduce the risk of fractures. However, more research is needed to understand the effects of omega-3 fatty acids on bone health.
Get Regular Exercise
Regular exercise stimulates the body to release hormones that increase bone density. Although peak bone density occurs during childhood and early adulthood, regular exercise can help prevent loss of bone mass later in life. Regular exercise also strengthens muscles, which support bones. Muscle-strengthening exercises, such as those that use weights or resistance bands, can boost bone strength and speed up recovery from falls and fractures.
Aerobic activities such as swimming and cycling can improve overall health but are not as good for bones. They do not provide the jolt or impact that weight-bearing exercise does. This type of exercise puts a great deal of pressure on the bones, particularly the spine and hips. Walking, dancing, low-impact aerobics, elliptical training machines and stair climbing are all good aerobic exercises for your bones.
Weight-bearing exercise stimulates the bones to grow thicker and denser. It also slows down bone breakdown. Moderate exercise can lower cortisol levels, which is a hormone that breaks down bone tissue. Regular exercise, such as that found in high-impact sports like basketball and tennis, can increase bone density and reduce the risk of osteoporosis.
Bone-strengthening exercises can be done with free weights, a machine or your own body weight. These include squats, lunges, plyometrics (jumping exercises), box jumps and stair-climbing exercises with or without a step box. Other good muscle-strengthening exercises include push-ups, pull-ups, seated rowing and biceps curls.
Regular exercise also strengthens the heart and lungs. This can help with blood circulation, which is important for bone health. Exercise can also improve balance, which can prevent falls and injuries that can damage bones.
The CDC recommends that adults aged 19 to 64 get about 150 minutes of moderate-intensity exercise every week. This should include at least 30 minutes of weight-bearing exercise and muscle-strengthening activity on 2 or more days a week. This can be achieved by combining aerobic activity, such as walking or biking, with muscle-strengthening exercises, and by working all major muscle groups, including the legs, hips, back, abdomen and arms. In addition, it’s important to vary your exercise program so that you work different parts of the body and move at varying speeds and intensity.
Try Yoga
People who suffer from weakened or broken bones can benefit greatly from yoga. When paired with other bone-building activities, it can help increase bone density in the hips and spine, and prevent fractures. Yoga is a combination of postures, breathing exercises, deep relaxation and meditation. Often, poses are performed sitting or lying down. Incorporating a few yoga poses into your daily routine can improve balance and reduce the risk of falls, which often lead to broken bones.
The varying levels of pressure applied to the body through different poses stimulates the bone-building process. In a 2015 study published in Topics in Geriatric Rehabilitation, researchers found that 80% of older women with osteoporosis or osteopenia who performed a short yoga sequence every day had improved bone density in the hips and spine. In addition, yoga’s calming effects decrease cortisol levels, which break down bones.
Although some movements in yoga are weight-bearing, the majority of poses apply gentle pressure to bones. In addition, the push and pull between muscles and bones activates osteocytes, which encourages new bone to form. Unlike weight-bearing exercise, which requires special equipment, yoga is available to people of all fitness levels.
While gaining strength and building balance is important for anyone, it is particularly beneficial for patients with osteoporosis. Falls can be catastrophic for those with osteoporosis, as the weakened and brittle bones are more likely to break. Practicing yoga can strengthen the core and improve balance, which can dramatically reduce the risk of fall-related injuries.
Before starting a new yoga program, it is recommended that you speak with your healthcare provider to ensure that the activity is safe and appropriate for your health conditions. Those who want to begin a yoga practice should also consider signing up for a SilverSneakers class, where the instructor can offer modifications and make sure that the session is safe and enjoyable for everyone in the class.
When practicing yoga, patients should avoid putting too much pressure on their back or hips, which can increase their risk of fractures. In addition, they should try to focus on the whole body instead of just one part of the body.
Stay Active
It’s true that genes play a large role in your bone density, but you can take steps to improve your strength and lower your risk of osteoporosis by getting regular exercise and making healthy food choices. You should be eating plenty of fruits and vegetables, protein-rich foods such as eggs, beans and lentils, low-fat dairy, white meat poultry and fish, along with calcium, vitamin D, magnesium, potassium, phosphorus and zinc. You should also avoid smoking and excessive alcohol intake, which can contribute to osteoporosis by reducing bone density.
A bone density test can help you determine whether you have osteoporosis or are at risk for developing it. Your doctor can order a dual-energy X-ray absorptiometry (DXA) test, which is an X-ray that uses low levels of radiation to scan your body for bone density. The test takes about 10 to 30 minutes. You may be asked to lie on a padded table or stand while the machine passes over your body.
While DXA is a good way to monitor your bone health, it only shows your bone density in the areas scanned. Your doctor can assess your overall fracture risk based on your skeleton and other medical conditions, such as heart disease and diabetes, which can affect bone health.
Regular weight-bearing and muscle-strengthening physical activity is essential for maintaining bone density, especially as you get older. You can do these exercises at home with a trainer or in a gym, where you can learn how to do a variety of moves to build your strength and confidence. It is important to start slowly and gradually, avoiding high-impact activities that can cause injury.
You should focus on strengthening your muscles, not bulking up. Your muscle mass is what supports your bones, so it’s vital to keep the right balance between strength and flexibility. You should be able to do at least eight to 12 repetitions of each move before your muscles become too tired to complete another one with proper form.