People generally worry about what they can touch or feel on their bodies, like fat, a scar, or muscle, from a health in perspective. Deep down, however, there lies the very platform that holds us together: our bones. Bones have an important role in healthy living by enabling movement, supporting the body and aiding the graceful aging process. Sadly, with aging comes loss of mass and density in most cases, hence making fractures a common occurrence and also a possibility of osteoporosis.

But is it possible to increase bone density without undergoing surgery and other invasive procedures? Could it be possible that just making some changes in your daily habits may help you have stronger bones? Yes! Indeed, such is possible. By using natural means to improve bone mass, you are not just investing in your own bones but also investing in your own future.

Understanding Bone Density: The Basics

However, in order to discuss the strategies, first it is better to explain what bone density is. Bone density is defined as density per unit area, which involves the mass of mineral matter in bones per square centimeter. It is similar to density – how thick or dense your bones are. The higher the bone mineral density of your bones the more you are protected against fractures or breaking of your bones.

Bone mineral density permanently declines as a function of age. This increases in women after child bearing age mainly because estrogen levels reduce, a hormone that provides support to bone mass. Men also decline progressively but this used to happen at a slower rate.

The process of attaining a natural goal of raising bone density is, therefore, aimed at preventing this loss and in some cases reversing it. As with many things in life, it may not be possible to prevent ageing but it’s definitely possible to slow down the deterioration of bone mass.

The Power of Nutrition: Feeding Your Bones

Your bones are not just a dead structures; they are living tissues that are constantly renewing and replacing old bone with new one. For this to happen, there need to be ongoing supplies of nutrients like calcium, vitamin D, magnesium and protein.

Calcium

Calcium is among the most crucial categories since it forms the most essential part of bones. This nutrient cannot be synthesized by the body, thus it must be obtained through diet or alternative sources in sufficient amounts. However, fat-soluble vitamins are present only in candified milk, dairies such as cheese and yogurt and some green leafy vegetables including nuts such as almond, fortified soy and other plant based milks.

Vitamin D

Calcium is important, but it doesn’t work alone, that is why vitamin D is crucial because it assists in calcium absorption. This is good because needed vitamin D is received from sunlight and walking outside. Low fat dairy, oily fish, egg yolks and breakfast cereals fortified with vitamins are also a source of vitamin D; however, it may be necessary to take a supplement, particularly during the winter.

Magnesium

It is also important in the digestive process of vitamin D activating it and so helping in the absorption of calcium. Magnesium can be obtained from nuts, seeds, whole grain, and green leafy vegetables.

Protein

It is advisable to consume enough protein because half of your bones are made up of proteins by volume. These can be obtained from animal sources such as meats, fish and eggs or from plant sources being beans, lentils and tofu.

Bone-Building Superfoods

The consumption of such superfoods as prunes, figs and sardines would also do a lot of good for the bones. These foods are calcium and magnesium, and other nutrients that are rather good for the bones.

Lifestyle Habits: Small Changes, Big Impact

Your bones are highly influenced by your lifestyle habits apart from the food you eat and the activities you engage in. For instance, sensible changes in your daily life can significantly improve sustainable bone density over the long haul.

Quit Smoking

Cigarettes or smoking is one of the most dangerous habits that could affect the health of bones negatively. It reduces calcium absorption in the body, increases bone loss and reduces bone mineral content. For your bones, quitting smoking would be among the best things that you can do.

Limit Alcohol

It is known that alcohol interferes with calcium balance in the body, thus leading to weak points when clients take alcohol extensively. Therefore dear ladies, restrict yourself to no more than one glass each day while men go for two only.

Get Regular Check-Ups

If you are above 60 or if you are at risk of osteoporosis, frequent bone density tests are advisable. In this way, you would be able to catch any loss early enough and take action before it goes out of hand.

Stress Management

Chronic stress can lead to prolonged release of cortisol which results in low density of bones over a period of time. To manage stress and keep cortisol levels low for healthy bones engage yourself into such activities as meditation, deep breathing or yoga.

Sleep Well

Good sleep is a key to good health and especially bone health. When we sleep, it is a fact that our body repairs and regenerates tissues, including bones. Therefore, when you go to bed work towards getting 7-9 hours of sleep every night so that the body can have all its repairing time needed for the bones to reform naturally.

The Role of Supplements: When Food is Not Enough

Even if you have the most balanced diet, there are instances when supplements are a must. This is particularly so if your meals are limited in one way or another or if there are other medical complications.

Calcium Supplements

You are not getting enough calcium from your diet. A supplement can help to fill the gap. If there is over-calcification, it will be more harmful than good.

Vitamin D Supplements

Most people, especially those who live in northern climates or those who have minimal exposure to sunlight require a vitamin D supplement for the absorption of calcium into their bodies.

Magnesium and Other Nutrients

Talk to your doctor about taking this supplement if you suspect that you don’t get sufficient essential nutrients like magnesium.

Note: CalStrong should also be considered for more robust and healthier bones!

A Holistic Approach: Caring for Your Bones and Beyond

The natural building of bone density is really about taking care of everything in your body and not just the bones by themselves. The better care you take of your whole body, the better it is for your bones.

Healthy Weight

The maintenance of a healthy weight is critical. It helps the bones, because being underweight can lead to bone loss or being overweight is really hard on certain areas, like the hips and knees.

Hydration

Perhaps the most neglected area, the process of keeping the body well-watered is crucial for healthy joints and bones. Water aids in carrying all of the nutrients to your bones and clears out waste products.

Conclusion: Lifelong Bone Health

Better bones are a lifelong investment. Embracing natural ways of supporting bone density will pay off more than manifold with age. From maintaining a healthy diet to regular exercise, good health habits, and supplementation when appropriate, you can ensure that you have firm and vigorous bones.

Remember, it's never too late to start taking care of those bones. Whether you are in your 20s or your 70s, what you do now will play a very vital role in the kind of bone health you find yourself in tomorrow. Your bones are your body's infrastructure - only give them the tender, loving care they deserve, and they'll keep holding you up for as long as you live.

Dr. Swathy N, BAMS

Dr. Swathy N Ravindran, BAMS, graduate from the prestigious Vaidyaratnam P.S. Varier Ayurveda College in Kottakkal