Bone Density

Importance of Good Bone Density Levels

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Bone density refers to the density of the bones that make up your skeletal system. When patients have their bone density tested, it is measured by a number that expresses the amount of mineral matter per centimeter cubed of bone matter.

Essentially, a bone density tests tells a patient about the health of their bone mineral content. It is important for people especially older women to have their bone density tested as low bone mass density can lead to osteoporosis or to an increased risk of fractures.


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One of the most common risks of having weak bone density is osteoporosis. The name of this disease directly translates to having ‘porous bones’.

Most people consider this disorder to only be linked to women, but in actuality, it occurs in both women and men.

This is a disorder that is marked by weak or brittle bones that are prone to breaking and fracturing. In some cases, the bones of a person with osteoporosis are so weak that they can break from something as simple as coughing.

The most common locations for fractures are the spine, the hips, and the wrists. People with low bone density who have not developed osteoporosis may be at risk for developing it.

If you have been diagnosed with osteoporosis, you can take a few steps to keep this disease at bay. If you have not been diagnosed with it, these steps will also help you to prevent it.

It is never too soon to focus on maintaining good bone density.

However, it is also never too late to improve your bone density. Regardless of where you are on your life journey, these tips can help you.

Bone Density Improving Diets

The right diet can safeguard your bones, and it should include a lot of calcium and ample amounts of Vitamin D. Exercise is also an extremely effective way to address any potential issues with your bone mass density.

In addition to these things, you should try to avoid smoking cigarettes or drinking too much alcohol. Cigarettes can reduce your general healthiness, and too much alcohol can reduce your body’s ability to absorb calcium.

As you age, you need to ingest more and more calcium. According to the Institute of Medicine, adults should have about 1,000 mg of calcium per day, but adults who are over the age of fifty should have 1,200 mg of calcium per day.

Most people opt to fulfill these dietary requirements by eating dairy products.

However, if you do not like dairy products, if you are a vegan, or if you are lactose intolerant, there are other foods that are high in calcium. Non-dairy items that have a lot of calcium include almonds, dark green vegetables like broccoli and kale, and certain fish including salmon and sardines.

In addition, certain soy based products like tofu also contain a lot of calcium.

If you cannot realistically eat enough of these foods to meet your calcium requirements, you can take a calcium supplement.

Vitamin D is also an essential part of maintaining strong and healthy bones with good bone mass density.  Most doctors recommend that their patients take between 400 and 1,000 international units of Vitamin D per day.

One of the best sources of Vitamin D is sunlight.

Normally, twenty minutes a day in the sun will be enough to satisfy your body’s need for Vitamin D.

However, you can also get Vitamin D from dietary supplements and from oily fish like tuna and sardines.

Exercising For Improved Bone Strength

Exercise is also a key element in promoting good bone density. All exercises will help your body.

However, weight-bearing exercises are more effective in promoting healthy bones than low-impact exercises. Low-impact workouts include things like bicycling and swimming.

These exercises are great for promoting good cardiovascular health.

However, because they put little strain on muscles and bones, they do not really work to promote increased bone health.

Strength training and weight-bearing exercises like walking or jogging are really good for bones. They are especially good for the leg, hip and spine bones.

If you already have been diagnosed with osteoporosis, you can continue to follow the tips outlined above.

However, you should also take other measures to help safeguard your bones and to control your symptoms of osteoporosis. You should focus on maintaining good posture, preventing falls, and managing your pain levels.

Good posture is defined as holding your head up while keeping your chin in and your shoulders back.

Ideally, your upper back should be relatively flat while your lower back is slightly arched inward.

To promote good posture, you should try to not lean too much while using the computer or knitting. You should also avoid lifting anything with your back muscles, and you should always remember to lift with your legs.

Low Bone Density Risks

When you suffer from low density bone, your bones are always at a higher risk for breaks and fractures. Therefore, you should try to avoid falling. If possible, you should keep your rooms well lit, and you should invest in a motion detecting night light.

You may also wish to install rails in your shower, or you may even want to get a walk-in bathtub.

Pain can prevent you from completing day to day activities. When extreme pain is left untreated, it can lead to additional problems.

If you are experiencing pain due to low bone density, you should speak with your doctor about your pain management options. They may be able to prescribe you something that will help alleviate your suffering.

All of these prevention and osteoporosis management strategies are important. However, it is also important to have your bone density tested regularly.

When you know your bone density, you will be able to avoid breaking bones, and you will be able to start osteoporosis treatments if necessary.

If you follow the tips outlined above and if you have your bone density tested regularly, you will lower your risk of suffering from any of the problems related to low bone mass density.

Healthy bones will help you to avoid fractures and pain, and they will also allow you to live a longer more satisfying life.

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Bone Health Testimonial

Dear Grant,

I have been experiencing bone loss and my doctor says I am at risk of osteoporosis. Are there foods that can help me minimize bone shrinkage? What other suggestions do you have to help me manage and avoid more problems?

Best Regards,
S. Simpson
Flint, MI

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