If you take care of your bones, you will be more likely to remain independent throughout your life. So it is possible to improve bone density at any age. But the sooner you start working on strengthening your bones, the better. There are many ways to enhance the bone density, it depends on yourself that which one is better. It is never late to do this, just from now on.
Typically western diet contains insufficient calcium, too few vegetables and fruit, coupled with excessive amounts of salt, caffeine and alcohol – all of which can contribute to poor bone mineral density. A balanced diet high in vegetables, whole grains, beans, some dairy products and fruit in moderation, supplies the key nutrients required for optimal bone health.
Eating adequate serves of vegetables and fruits in the diet is an important way of attaining the complete spectrum of minerals and vitamins necessary for good bone health. It is recommended that adults consume 5-7 serves of vegetables, and 2-3 serves of fruit per day.
Through Vitamin D and Calcium Supplements
Vitamin D plays an important role in maintaining serum calcium levels and the modelling and remodelling of bone. Without vitamin D bones become thin, brittle and misshapen. Most of your body’s calcium is stored within your bones, which increases bone strength. Your body also uses calcium to keep nerves, muscles and your heart functioning.
It is said that calcium is best absorbed in amounts of 500 milligrams or less at one time, so take your supplement in divided doses, the National Institute of Arthritis and Musculoskeletal and Skin Diseases suggests. Your body does not absorb all the calcium you ingest in your diet. Vitamin D increases calcium absorption in the small intestine. Taking both calcium and vitamin D supplements will increase calcium absorption.
A common medication used to improve bone density is risedronate sodium, the the brand name is Actonel. Actonel falls into the classification of a bisphosphonate, a drug that slows bone loss by preventing bone breakdown. Bone is in a continual state of remodeling, with older bone breaking down and new bone laid down. As you age, bone breakdown increases, which is why the risk of osteoporosis increases with age. Bisphosphonates like Actonel slow the process.
Both bisphosphonates and vitamin D and calcium can increase bone density; the two treatments may work best together, Without adequate calcium intake, bisphosphonates will not be effective. Without adequate vitamin D, calcium won’t be well-absorbed.