How to Increase Bone Mineral Density

If you’ve recently undergone a DEXA scan at Hudson River Radiology, you may find that you have a risk of osteoporosis or osteopenia.

The best way to combat the effects of these diseases and to prevent osteoporosis is knowing how to increase bone mineral density. Fortunately, we created this helpful guide to walk you through the process.

Bone Mineral Density in Jersey City

Increase Bone Mineral Density with Physical Activity and Strength Training

Research shows that strength training and resistance exercise has the ability to stimulate your body not only on a muscular level, but a bone level. There is a correlation between the two that can stop the process of losing bone density, or even reverse it. 

Additionally, weight bearing exercises will rebuild strength and coordination, making you more comfortable with your own body weight. This helps in mitigating the risk of falls which pose a risk of fractures and breaks when dealing with osteopenia or osteoporosis. With physical activity, you’re helping your body in more ways than one.

Increased Daily Calcium Intake

As with many things, our health is directly influenced by the food we choose to consume. Another issue that can prevent you from having healthy bones is not getting enough calcium in your diet. You can best absorb calcium by eating things like milk, cheese, leafy greens, or beans throughout the day. 

You should also be eating plenty of vegetables. Not only are they good for your health in other ways, but they can help maintain bone density, and even protect bones from potential damage. Studies indicate that it’s likely the additional vitamin C and potassium that play a role in helping your body remain healthy.

Studies also show that protein, vitamin K-2, vitamin D, magnesium, and zinc will aid bone health. All of these vitamins and minerals can assist the body with maintaining and developing muscular and bone strength. Zinc and magnesium in particular help the body with calcium absorption and prevent bone matter from breaking down.

Maintain a Healthy Weight

This will ideally be achieved when pursuing the first two suggestions mentioned in this article. Being overweight puts additional stress on your bones and can lead to a loss in bone density and increased risk of fractures. 

On the other hand, being underweight seems to put individuals at a higher risk for developing bone density. Being underweight has likely connections to being undernourished and not getting enough vital nutrients.

Reduce Alcohol Consumption

You may really be looking forward to that glass of wine or bourbon, but too much alcohol can affect bone health. The occasional drink won’t set you back, but excessive consumption can dehydrate your body and interfere with the bones’ ability to absorb calcium. Be sure to space out your alcohol consumption and consume things that can help your body more frequently.

Monitor Your Bone Health with Hudson River Radiology

Issues with bone density and health won’t go away overnight. Staving off symptoms of osteopenia and osteoporosis is an ongoing battle and can be made easier with DEXA scans. The experts at Hudson River Radiology will help guide patients through the necessary imaging processes and provide medical advice and recommendation as necessary.

If you’re concerned about bone health and want to inquire about DEXA scans, give us a call today (201) 876-1111. Alternatively, schedule an appointment online and find a time that’s convenient for you.

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