Bone density is essential for the overall health of every person. When bone density is high, bones become stronger. The body of children and adults easily absorbs vitamins and minerals, which gives them strength and maintains bone density, but as age increases, the body is not able to absorb nutrients easily. In such a situation, bone density starts decreasing and bone growth stops. Often people start taking different types of medicines to increase bone density, but if you want, you can also adopt some natural methods to increase bone density. Today in this article you will learn about some natural ways to increase bone density. Will learn about the methods in detail -

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  1. Ways To Increase Bone Density Naturally
  2. Do Weightlifting And Strength Training
  3. Eat Vegetables
  4. Increase Calcium Intake
  5. Consume Vitamin K2
  6. Take Vitamin D
  7. Keep Weight Under Control
  8. Eat Protein
  9. Eat Omega-3 Fatty Acids
  10. Consumption Of Magnesium And Zinc Is Important
  11. Stay Away From Smoking
  12. Avoid Alcohol
  13. Avoid Low Calorie Food
  14. Summary
Doctors for How To Increase Bone Density Naturally

You can increase bone density by adopting some natural methods, which are as follows -

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To increase bone density, you can do regular weightlifting and strength training. This will also reduce swelling in the body. Weightlifting and strength training promote bone growth. It also helps in keeping bones strong. Apart from this, if you practice weightlifting and strength training daily, the risk of bone injury also reduces. Muscles also start becoming stronger.

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Vegetables are rich in nutrients. Vitamins, minerals and fiber are found in large quantities in vegetables. At the same time, vegetables are low in calories and carbs. To increase your bone density, you can include colorful vegetables in your diet. Bone strengthening properties are found in yellow and green vegetables. Eating vegetables promotes bone growth. To increase bone density, children, adults and the elderly should all consume vegetables in large quantities.

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Calcium is the most important nutrient for bone health. Let us tell you that bones develop every day, hence calcium must be included in your daily diet. Calcium develops strong bones. For this, you can make calcium-rich foods a part of your diet. Milk, cheese, curd, leafy greens, sardine fish and legumes are good sources of calcium. This will increase the density of your bones and also lead to bone development.

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Vitamin K2 is also an essential vitamin for our body. Vitamin K2 can help reduce calcium loss. It also strengthens the bones. For Vitamin K2, you can include cabbage, cheese and soybean products in your diet.

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Vitamin D helps in absorbing calcium. To increase your bone density, you can include Vitamin D in your diet. You can get Vitamin D from the sun. Apart from this, foods rich in Vitamin D can also be consumed. If someone often has pain in bones, then definitely consume Vitamin D, because due to deficiency of Vitamin D, there is a risk of reducing bone mass. Not only this, deficiency of Vitamin D in the body can also cause bone diseases like osteoporosis or osteopenia.

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To stay healthy, it is important to keep weight under control. People who have a normal weight have less risk of developing bone disease. At the same time, people who are under or overweight have a higher risk of developing bone disease. Being underweight can reduce bone density and being overweight can put extra pressure on the bones. In this condition, pain in the bones may begin. Therefore, to increase bone density, it is important to keep the weight under control.

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Protein is essential for our overall health. Consuming protein accelerates bone growth. Besides, bone density also increases rapidly. For bone health, you must include protein in your diet. A study has also shown that people who take protein have higher bone density than other people. For this, you can include milk, cheese, eggs and non-veg etc. in your diet.

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Omega-3 fatty acids are essential for our healthy body. Omega-3 fatty acids also play an important role in increasing bone density. Therefore, you can include foods rich in omega-3 fatty acids to increase your bone density. Omega-3 fatty acids are found in abundance in salmon, mackerel, nuts and seeds.

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Magnesium and zinc are minerals which are essential for bone health. Magnesium and zinc can help increase bone density. Let us tell you that magnesium helps in activating Vitamin D. This increases the absorption of calcium. At the same time, zinc promotes bone development. Magnesium and zinc are helpful in preventing bones from breaking. For this, you can include legumes, seeds and whole grains etc. in your diet.

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Smoking is very harmful for our health. Apart from lungs, it can also damage bones. Smoking can increase the risk of bone disease. People who smoke have a higher risk of osteoporosis and bone fractures. If you want to increase your bone density, then stop smoking completely.

Alcohol directly affects the liver. Apart from this, if you consume alcohol in excess, your bones can also become weak. Bone density may decrease and bones may break easily. Actually, drinking alcohol reduces the absorption of calcium in the body. This reduces bone density. There is also a risk of osteoporosis in people who drink alcohol. Therefore, if you want to keep your bones strong, then avoid alcohol completely.

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If you always take low calorie food, it can harm your bones and muscles. Low calorie foods can be harmful for bone health. A study has shown that people who consume less than 1,000 calories per day have reduced bone density. One study also showed that women who consumed less than 925 calories per day may have loss of bone density in the hips and upper thighs. Therefore, to strengthen your bones and increase bone density, you must consume 1200 calories daily. You can get calories from foods rich in vitamins, proteins and minerals.

It is important for bones to remain healthy, but as age increases, bone density starts decreasing. Due to this the bones start becoming weak and pain starts occurring. Bones can also break due to low bone density. In such a situation, it becomes necessary to increase the density of bones. If you want to increase bone density naturally, then you can include calcium, vitamin D, vitamin K, protein, magnesium and zinc in your diet. Along with this, also increase the intake of vegetables and avoid smoking and alcohol. If you follow these methods, gradually bone density will start increasing and your bones will start becoming stronger.

Abhishek Chaturvedi

Abhishek Chaturvedi

5 Years of Experience

Dr. G Sowrabh Kulkarni

Dr. G Sowrabh Kulkarni

1 Years of Experience

Dr. Shivanshu Mittal

Dr. Shivanshu Mittal

10 Years of Experience

Dr. Saumya Agarwal

Dr. Saumya Agarwal

9 Years of Experience

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