Bone Density

How to Increase

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Interested in learning more about bone density and why it matters?
We can't move without strong bones to hold us up.
They shield the brain, heart, and other vital organs from harm. –
Minerals such as calcium and phosphorus, which are important for bone health, are stored in the cells.

Density

Bone

Our bone mass peaks in our late 20s, and we lose bone strength as we age.
Women are more prone to osteoporosis after menopause.
Strong bones and muscles improve balance and coordination
.

Bone Density Facts

Maintaining high bone density helps prevent age-related bone disorders like osteoporosis, which causes bones to weaken, brittle, and fracture.
Bone mineral density affects our risk of breaking bones later in life.
Brittle and weak bones make us more prone to pain and poor posture.

Important

Why Bone Density

BONE DENSITY

HOW TO INCREASE

Weight lifting is a fantastic lifestyle choice that promotes long-term bone health by increasing bone turnover.
As a result, regular weight lifting can help build new bone and strengthen existing bone.

Try strength training


01

Vitamin C is essential for increasing bone density and strength by promoting collagen production.
Stress, inactivity, excessive caffeine and alcohol consumption, and smoking can all harm bone health.

Eat vitamin C-rich foods

02

Calcium is the most important nutrient for bone health and should be consumed in moderation or as a supplement.
Adults should consume 2,500mg calcium per day (19 to 50).
2,000mg/day for those over 51.

Increase calcium Uptake

03

A low-calorie diet increases the risk of weakened bones because it restricts access to nutrients that support bone health.
So maintaining long-term bone health requires a healthy, nutrient-dense diet. 

Avoid low calorie diets

04

Protein contributes to bone structure and strength.
Those over 65 can benefit from increasing protein intake and regular weight training to improve bone health and reduce the risk of falls and fractures. . 

Eat more protein

05

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