Easy Diet & Lifestyle Tips to Build Back Bone Mineral Density

Easy Diet & Lifestyle Tips to Build Back Bone Mineral Density - Don't Ignore Bone Health & Problems

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https://www.youtube.com/watch?v=OUghTzWEvMY

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When was the last time you thought about your bones? You probably think more about your hair, skin, or weight — but not your bones. The truth is, after 40, women’s bones start to change. You may not feel it, but they begin to lose strength. One in three women globally suffers from osteoporosis — a number higher than breast cancer. The good news? There's a lot you can do about it.

Bones aren’t just hard structures. They’re living tissues made of calcium, phosphorus, magnesium, collagen, and bone marrow — where red blood cells (RBCs) are formed. In fact, 99% of the body’s calcium is stored in the bones.

Here’s what happens over time:
Bones grow until your late teens. By 18–20, you reach 95% of your peak bone mass. In your 30s, it stabilizes. But in your 40s, hormonal changes cause bone breakdown to outpace bone formation. This is when osteopenia and osteoporosis begin to show up — especially in women due to hormonal imbalances like falling estrogen levels. In your 50s, this breakdown accelerates.

Hormones like estrogen, thyroid, parathyroid hormone, and calcitonin play a crucial role in bone health. They don’t work in isolation — they work together to maintain bone density.

And no — blood calcium levels are not reliable indicators of bone calcium. The body keeps blood calcium stable for heart, muscle, and nerve function — even if it has to pull it from your bones.

So what can you do?
-- Nutrition: Eat foods rich in calcium, vitamin D, magnesium, protein, and vitamin K2 (important for bone remodeling).
-- Exercise: Do weight-bearing activities like walking, stair climbing, or even jumping in place for 10 minutes, 3x a week.
-- Sleep: Bones rebuild during sleep — don’t compromise it.
-- Sunlight: 10–15 minutes a day without sunscreen on your limbs helps with vitamin D absorption.
-- Stress: High cortisol blocks calcium absorption. Manage stress mindfully.
-- Testing: Only a DXA scan can truly assess your bone health — not a blood test.

Final truth: It’s never too late, and you’re never too old to build stronger bones. And no — bones aren’t built in the gym alone. They’re built in your kitchen, sleep, and sunlight. Start today — your bones are your body’s foundation.

Know More:- https://www.planetayurveda.com/ayurvedic-treatment-of-low-bone-density/