Looking for the best way to increase bone density, reverse osteoporosis, naturally, after 50, and without drugs?
The “trick” is to put your body through an exercise routine that naturally compacts your bones over time.
This approach stimulates bone osteogenesis, increases bone density and reduces the risk for fractures and bone loss.
According to the literature, the level of bone loss in a postmenopausal woman increases with age, with a loss of 0.6%, 1.1%, and 2.1% per year for the 60-69, 70-79, and> 80 age groups.
More precisely, the bone loss is 1.5% per year for the spine and 1.1% – 1.4% for the femoral neck in the first 4-5 years. In the following years the loss is less rapid, yet still present.
Fact is, your bone density peaks around the age of 30 and if you aren’t doing something daily to maintain that level of mineralization, your bones are destined to decrease in strength and stability over time.
Furthermore, there is a great body of evidence indicating that exercise in the early stages of life spur bone and muscle growth.
If you were not one of those active and energetic kids growing up, chances are you are much more likely to develop bone loss and the effects of osteoporosis.
The good news is there is a way you can increase bone density naturally and without drugs.
How to Increase Bone Density Naturally, After 50 and Without Drugs
Step 1: Nutrient Absorption
The first step to increase your bone density is through a diet that consists of foods containing vitamin C, D, K, calcium, protein, magnesium and zinc.
In this case, dark leafy greens and chicken breasts are going to give you the most bang for you buck.
The vegetable consumption side of the equation is linked to bone mineralization, calcium absorption and maintenance of bone mass.
One study showed that a diet consisting of a high intake of dark-green and deep-yellow vegetables was related to low fat mass and high bone mass.
The second part of the nutrient equation includes proper protein intake.
Surprisingly, 50% of your bone is made up of protein.
In the same study as above, high meat intake was also related to high bone mass.
You not only need it for the structure and integrity of the bone itself, but also as a way to absorb calcium.
One study showed that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown
In order to get your protein intake, it’s best you stick to lean meats and whey protein, dairy and nuts.
If you need a list of foods that are great for protein consumption, check out my article on protein.
Step 2: Weight Bearing Activity
The second step to increase bone density is through weight bearing aerobic activity and by strength and resistance activities.
Whether you’re 30, 50, or 60, weight bearing activity is crucial for increasing bone density naturally.
In a review of the literature the most appropriate aerobic exercises for increasing bone density in osteoporotic patients included walking, stair climbing, jogging, and Tai Chi.
Although walking was not ideal for improving bone density, the exercise was still effective at limiting the progressive loss of bone density over time.
The “key factor” in this scenario that leads to more compact bone is the ground reaction force or the gentle pounding over and over during exercises like stair climbing and jogging.
In essence, you are literally compressing and compacting your bones.
The repeated force on your bones is a signal to your body that they need to be thicker and stronger in order to better absorb the reaction force.
The other half is to add strength and resistance exercises to your workout, cardio is not nearly enough.
One study showed a local strain/adaptation relationship within human bone.
This means if you lift weights with your arms, you will increase bone density within your arms and shoulder girdle, depending on the lift or exercise.
Another study showed the relationship between impact exercise and bone geometry.
A group of 39 women in the exercise group and 41 women in the control group completed a series of jumping sessions.
At the end of the study, the women who were in the jump group saw a significantly significant increase in bone circumference (0.2%)
Mix both cardio with a ground reaction force along with strength and resistance exercises and your bones will have the best chance to be at their peak strength.
Osteoporosis Risk Factors: Are You at Risk?
Osteoporosis, which means porous bone, is a silent disease affecting millions of people around the world.
1 in 3 women and 1 in 5 men at age 50 or older are at risk of an osteoporotic fracture.
It’s imperative that you understand the risk factors and get yourself checked, especially the older you get.
Risk factors of osteoporosis include:
- Age, typically 50 or older
- Gender – Women are up to 4 times more susceptible than men
- Family history
- Bone structure and body weight
- Smoking
- Alcohol intake
- Ethnicity
- Sedentary Lifestyle
- Poor Diet
If you think you are at risk, the first step is to visit your doctor and get a bone density scan/test.
What is a bone density scan or test?
Bone densitometry, a bone density test, also called dual-energy x-ray absorptiometry (DEXA or DXA), uses a small done of ionizing radiation to produce pictures in the body and is used to diagnose osteoporosis.
If you are at all hesitant about the strength of your bones, you should go to your doctor and get the test done.
Summary: Increase BONE DENSITY Naturally After 50 (Exercise)
The best way to increase bone density naturally is by providing your body with nutrients and minerals your bones need to grow, accompanied by weight bearing activities that compress, compact, and thicken your bones. Exercise should begin at an early age and continue into adulthood, lessening your chance of developing weak bones and osteoporosis as you get older. Like your mama said, eat your vegetables and get off the couch. Your bone health depends on it.
