How to Prevent Osteoporosis - The Importance of Bone Density

Bone density, otherwise referred to as bone mineral density, is the amount of matter in the bone per cubic centimeter. As one grows old, the density of the bone reduces, and this may lead to osteoporosis. Men and women alike lose bone mass at the same rate,  yet women are at a higher risk for osteoporosis because they have lower bone density to begin with. 

What many do not realize is that osteoporosis can be largely prevented by the intake of good nutrients. One has to be careful about building bone mass right from birth. Bones build mass and strength as one grows up. By the time one is 20, then your bones have 98% of bone mass. They are at their strongest when one is thirty. After this, bones naturally begin to lose density, making them more prone to breaks and stress fractures.

Calcium is the most important nutrient needed to maintain the bone strength. Calcium can be taken in by drinking milk, eating dairy products, and eating whole foods.

Another vital nutrient is magnesium. It is difficult to get magnesium in our diets these days due to depletion of soil magnesium. Also, processed foods and drinks have to be taken in moderation.   Excessive consumption of the preservatives in such foods make the body less able to absorb magnesium.

Other vitamins and minerals important for maintaining bone mass include potassium, manganese, copper, boron, phosphorous and zinc. 

Everyone over the age of 65 should get a bone density evaluation. Postmenopausal women especially need to take the test, because they are at the highest risk. This test will help you find out whether you have osteoporosis and your doctor can then decide whether you need to be treated for it. It may also help prevent fractures or at least alert you to the fact that you are susceptible due to thinner bones.

Light weight training will help the bones retain calcium. Many women are hesitant to work with weights because they afraid they will "bulk up," but this exercise actually leads to a lean and toned body.

A study showed that women who did weight training for a year increased their bone density by 1% while women who did not exercise lost 1.8% to 2.5%. The women who did not exercise lost muscle mass and gained fat. 

Alternately you can also take up running or jogging. It will help the bones in the spine to become strong. As you place more demands on your bones, they will increase in overall strength. The more you exercise, the better your bones will be able to withstand mild pressures that could result in fractures in weaker bones.