How to Build Bone Mass

More than 30 million Americans have low bone mass, or osteopenia, according to the National Institute on Aging. Low bone mineral density can lead to osteoporosis, a condition in which the bones end up being delicate and are more likely to break. You can influence a few of the elements that contribute to bone density and fragility to optimize your bone mass throughout your life.

Consider Low Bone Mass

Bone is living tissue that is constantly altering. As you age, existing bone is broken down much faster than it is replaced, and the rate of bone loss accelerates. Hormonal changes contribute in bone density. As a result, women are more likely to have low bone mass than men, particularly after menopause, although loss of bone mass impacts both sexes. Your hereditary makeup, age, ethnicity and medication use likewise influence your bone mineral density. Steroids such as prednisone, for instance, can result in fast bone loss.

Nutrition and Lifestyle

A steady supply of the right nutrients, particularly calcium and vitamin D, is vital for maintaining strong, healthy bones. The National Osteoporosis Foundation recommends 1,000 mg of calcium daily for adults approximately age 50 and 1,200 mg for adults older than 50. An 8-ounce glass of milk offers nearly one-third of that, according to the NOF. Other sources are yogurt, spinach, broccoli and kale. Sunshine assists your body make vitamin D, which is likewise found in salmon, tuna and strengthened dairy products. Cutting down on caffeine, maintaining a healthy weight and giving up smoking also contribute to better bone health.

Exercise to Promote Bone Growth

Workout can help avoid bone loss. Weight-bearing exercises, particularly short bouts of high-impact workout, such as avoiding or jumping, and resistance training have the best impact. Walking, yoga and Pilates also support bone growth. Not all types of exercise work, nevertheless. Walking and climbing up stairs make your body work against gravity, which promotes bone growth, while swimming and cycling do not.

to build bone mass
How to build bone mass with exercise

You should do weight-bearing exercises for Thirty Minutes on most days and enhancing exercises 2 or 3 times a week, says the NOF.

Medications and Factors to Consider

Particular drugs can assist prevent or treat osteoporosis. Bisphosphonates, such as alendronate (Fosamax) or risedronate (Actonel), are the most frequently prescribed medications. They may cause boosts in bone density and a reduction in back and hip fractures, according to a 2009 analysis in “Journal of Rehabs and Clinical Risk Management.” Side effects consist of gastrointestinal problems and joint or muscle pain; leg fractures are a rare however major complication. Chosen estrogen receptor modulators are another alternative. Some individuals taking raloxifene (Evista) experience leg cramps, flu-like symptoms, or hot flashes. Unusual but lethal negative results are cardiovascular disease or stroke. Osteoporosis medications can likewise be very costly. Go over with your doctor whether the possible advantages outweigh the threats.


Bones are quite actually the support group of the body, so it’s extremely essential to keep them strong and healthy. Bones are continually being broken down and rebuilt in small amounts.


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