3 Natural Treatments to Improve Bone Density

It is no surprise that your body will weaken as you age. It is inevitable for time to slowly wear us down. Yet, study after study shows us that we have some control. 

Businessman Michael Altshuler once said, 

“The bad news is time flies. The good news is you’re the pilot.” 

Your skeletal system is victim of time, therefore if you don’t consider one or more of these 3 natural treatments to improve bone density you may be at risk for future health challenges that you could have avoided. Be the best pilot you can be for your body and your mind to make sure you wake up every morning and hit the ground running.

Mean Green

Fruits and vegetables are the unsung heroes of the gustatory world. Plant-based options are becoming more available but many of these are in the form of meat replacement. Eating fruits and vegetables in as raw a state as possible just about ensures less pain, slowed ageing, and life longevity. When it comes to bone density, it has shown in multiple studies that the vitamin C you can obtain from fruits and vegetables is essential for healthy bone density.

A study titled, ‘The Roles and Mechanisms of Actions of Vitamin C in Bone’ by researchers from Loma Linda University, California and published in the journal ‘Bone and Mineral Research’ stated that,

“reduced serum vitamin C levels or intake may be associated with the development of osteoporosis and increased risk of fracture.”

It always best to get your vitamins and minerals from a natural source. Look for vitamin C in:

• Peppers
• Broccoli
• Tomato
• Snow peas
• Kale
• Papaya
• Kiwi
• Strawberries
• Oranges

Supplemental vitamin C is fairy safe and with your doctor’s approval can help fill in the gaps when food sources are unavailable.

Ride the Protein Train

Maintaining optimal protein may assist in bone density strength. It is important to note that too much protein could tax your kidneys so be sure and alert your physician before increasing.

Researchers from Albert Einstein College of Medicine, NYC; Ohio State University; University of Tennessee; and University of Iowa studied protein intake in combined clinical trials of women’s health as well as observational studies finding that,

“Higher biomarker-calibrated protein intake within the range of usual intake was inversely associated with forearm fracture and was associated with better maintenance of total and hip BMDs. [bone mineral density]”

Look for good sources of protein that are not too processed. Some good examples are:

• Lean chicken
• Fish
• Beans
• Quinoa
• Nuts and seeds

Challenge Your Bones

When your skeleton is required to anchor your muscles more than normal, the natural pulling and tugging on the bone covering called the periosteum triggers a positive response. This fibrous sheath activates bone cell and red blood cell production helping keep that bone strong. Several studies show muscle and bone density improvement in even the most minor weight resistance activity.

Research published in Sports Medicine 2022 found that strength and resistance training improved,

“lower-limb muscle strength and femur/hip bone mineral density in older adults”

According to the National Institutes of Health Osteoporosis and Related Bone Diseases ~ National Resource Center, 

“Weight-bearing and resistance exercises are the best for your bones. Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercises – such as lifting weights – can also strengthen bones.”

Talk to your doctor about incorporating some strength training for bone density such as those recommended by the NIH plus light barbell or band resistance work.

Simple changes could go a long way, particularly when it comes to your future skeletal range and motion. Consider incorporating one or more of these 3 natural treatments to improve bone density for optimal healthy bones and a future that includes a stronger system overall. 

Sources:

https://pubmed.ncbi.nlm.nih.gov/24552750/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833003/#__ffn_sectitle

https://pubmed.ncbi.nlm.nih.gov/35608815/#affiliation-1

https://pubmed.ncbi.nlm.nih.gov/22246217/

https://www.medicalnewstoday.com/articles/325903

https://pubmed.ncbi.nlm.nih.gov/35513881/

https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health