How To Increase Bone Density Fast

Like liver and some other parts of your body, your bones are always in a state of flux, replacing old bone cells with new once. This process lasts for whole life, but that process does not stay in perfect balance if the conditions are not right and without your help. According to the research, the amount of bone turnover in the people's older than 50 is high than as compared to the amount of new bone production. Which results in the bone weakening, putting you at greater risk for fractures. In both males and females bone density peak at about age of 30, and it's all downhill from there.
As we know that time is not our friend when it comes to health and money. But no matter what your age, you can improve your bone health by changing some of your daily routines. There are a lot of strategies you could employ that work. They work whether you have already been diagnosed with osteoporosis or you have seen it run in your family and simply want to prevent the conditions from forming later on in life. So, these are some of the vital and workable tips to obtain hard and denser bones fast.

• Taking plenty of calcium

Our bones and teeth contain about 99% of calcium. Which shows that it plays a vital role in bone strengthing. Apart from this its concentration also regulates the hormonal secretion. Getting sufficient calcium will help you grow healthy bones and maintain bone density. We can get sufficient calcium from dairy products, such as milk, cheese, and yogurt. Vegetable sources rich in calcium include turnips and colored greens, Chinese cabbage, and broccoli. 

• Consuming plenty of vitamin D

Vitamin D helps our body to absorb calcium from the blood. It also plays a crucial role in bone rebuilding. Vitamin D is not present in most foods. Fatty fish, such as swordfish, tuna and salmon are best sources of vitamin D. Spending time the sunshine is another best way to get sufficient vitamin D. Beef liver, some mushrooms, and egg yolks contain a small amount of vitamin D.

• Stay away from caffeine and salt

Caffeine causes your body to excrete calcium more rapidly. So drink less regular coffee, tea, and caffeinated soft drinks. Like alcohol and caffeine, salty foods can cause you to lose calcium and can speed bone loss. Processed and canned foods tend to be high in salt, so limit your intake. 

• Medications

There are several medications available to increase bone density. Bisphosphonates are the common class of drugs used for that purpose. These include risedronate and alendronate. They did this by preventing normal resorption of special kind of bone cells called osteoclasts. According to research, on an endocrine web, calcitonin drugs also work by inhibiting the activity of osteoclasts and therefore resorption. Estrogen replacement therapy is also helpful in improving bone density.

• Keep your weight and insulin in check

If you are prone to osteoporosis, you may be shocked to discover that all the calcium in the world is not going to help you maintain your bones if your insulin level is high. In fact, most of that calcium will be eliminated through your urine, or even worse, from calcification in your arteries.
Recent research also revealed that one of the body's obesity-related hormone, insulin, is linked to osteoporosis, an increased risk of fractures, and reduced muscle strength and mass. Insulin signals secretion of a hormone that promotes glucose metabolism which increases chances of bone breaking.

Natural ways to control osteoporosis

Recent research on osteoporosis revealed that taking a diet enriched in vitamin D and calcium can reduce the symptoms of osteoporosis. Following are some of the surprising foods that keep bones strong and prevent osteoporosis.

• Grapefruit
• Olive oil
• Sardines
• Walnuts and Flaxseed oil