The density of your bones depends, in part, on the amount of minerals your bones contain. Generally, people reach their peak bone mass in their mid-30's. After that, people begin to lose slightly more bone density than they gain. There are several things you can do to restore bone density and prevent further loss.
Instructions
1. Determine whether you have osteoporosis. Osteoporosis is a disease that causes bones to become brittle. While everybody loses some bone density, osteoporosis causes excessive loss. A bone density test (sometimes called densitometry) can be used to determine whether you have osteoporosis or are at risk of developing osteoporosis. If you have osteoporosis, your doctor can recommend a course of treatment. This will often include taking medication, such as Teriparatide, a drug that specifically treats individuals suffering from osteoporosis by stimulating new bone growth.
2. Consume plenty of calcium and vitamin D. According to Dr. Annette Dickinson, member of the Council for Responsible Nutrition, consuming calcium and vitamin D helps build bone mass during childhood and adolescence and slows the rate of bone loss that occurs when you get older. Dickinson notes that most people simply do not get an adequate amount of calcium and vitamin D through their diet. Consequently, calcium and vitamin D supplements are critical. These supplements can be purchased at most health food stores.
3. Start to exercise. According to Katy Santiago, a biomechanics expert and director of the Restorative Exercise Institute in Ventura, CA, weight-bearing exercises can restore bone density. Weight-bearing refers to the amount of body weight we are holding up while exercising. Thus, walking is a weight-bearing exercise (more so than bicycling). As always, consult your doctor before beginning an exercise program.
4. Consider hormone therapy. Hormone therapy has been shown to prevent bone loss in some people. However, many problems have been linked to hormone therapy, including an increased risk for heart disease and stroke. Nevertheless, hormone therapy is a viable option for some people and should be discussed with your doctor.
Tags: bone density, calcium vitamin, have osteoporosis, hormone therapy, , bone loss