ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Increase Bone Density and Prevent Osteoporosis

Updated on July 11, 2012

Osteoporosis is a disease which reduces bone density. It increases the chances of bone fracture. There are several methods to increase bone density. Osteoporosis occurs in most of the post menopausal women. About 80% of the older men also suffer from osteoporosis. Osteoporosis does not show any symptoms as it occurs gradually. There are several methods to increase bone density.

Foods to Improve Bone Density

To increase bone density magnesium, copper, iron, zinc, potassium and calcium are needed. The recommended daily intake of calcium is 1000mg. But in case of people suffering from osteoporosis it can be increased to 1500mg. Diary foods like milk and yogurt have calcium in abundance. Onion, apple, cucumber, honey and raw cabbage contain silicon. Silicon promotes the formation of bones and prevents osteoporosis.

Prunes increase bone density. They contain a fiber called inulin, which helps to strengthen the bones. It can prevent the onset of arthritis.

Banana contains potassium. It also contains an electrolyte which prevents the loss of calcium. This helps to maintain bone density.

Broccoli contains phosphorous, potassium, iron, and magnesium. Certain other vegetables like cabbage, cauliflower and brussel sprouts also have the same qualities. All these help to increase bone density and overall skeletal strength.

Some foods that are rich in minerals like coconut water, spinach, raisins, potatoes and whole grains have to be eaten regularly. Foods that contain Vitamin D that can help to improve bone density are salmon, tuna, cod liver and eggs.


Exercise helps to improve bone density and prevent osteoporosis. Exercise provides stimulation to the bone building cells to increase the mass of the bones and make them stronger. This is especially true in case of older people. Walking in an important exercise to improve bone density. But walking itself may not be sufficient. Swimming and biking are also excellent exercises. Weight bearing exercises may be necessary if you have osteoporosis. They are highly effective and strengthen the bones. You have to learn, how to lift weights properly from a trainer. If your bones are weak then some of these exercises may cause stress fracture. So before starting check with the health-care provider what exercises are good for you.

Working in the garden shoveling snow, and lifting dry leaf bags can also provide very good exercise. Gardening is an excellent hobby to keep you strong and prevent osteoporosis.

Muscle atrophy picks up after you reach the age of 50. So strength straining is absolutely essential for people of over 50 years to prevent osteoporosis.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)