How to Rebuild Bone Mass

Loss of bone mass severely increases the risk of disability and fractures. Osteoporosis, a condition of having porous bones, is one of the most common causes of reduced bone mass. In the United States, more than 10 million people have osteoporosis, while more than 34 million suffer from bone loss. In order to rebuild your bone mass, it is crucial to take a close look at your health and lifestyle. You might want to start rebuilding your bone mass as soon as possible to avoid the effects of having brittle bones or osteoporosis.

Instructions

• 1

  Exercise regularly to increase your bone strength and mass. Activities such as jogging, walking, stair climbing and weight lifting will require your muscles and body to work against gravity. Doing these activities for at least 30 minutes, three or more times a week can help avoid bone loss and increase your bone health.

• 2

  Include foods that are rich in vitamin D in your daily diet. Foods that include liver, fortified milk, saltwater fish and egg yolks can help rebuild your bone mass.

• 3

  Eat food that has high calcium content, regardless of your age. Your peak bone mass is attained in your 30s, meaning you should still take all necessary steps to protect your bones at a young age. Some calcium-rich foods include canned fish with bones, milk, cheese, yogurt and green, leafy vegetables.

• 4

  Spend 15 minutes of your day in the sun. Sun exposure allows your body to increase its level of Vitamin D.

• 5

  Take the necessary medications to increase your bone mass if you are diagnosed with osteopenia or osteoporosis. Having osteopenia means that your bone mass is below normal, but is not yet low enough to be diagnosed as osteoporosis. Some medications that you may take are calcitonin, teriparatide, bisphosphonates and raloxifene. Your doctor will be able to prescribe these with the proper diagnosis.

• 6

  Have the hormone levels of your body checked if you are a female going through your post-menopausal stage. Loss of estrogen, which follows menopause, reduces your bone mass and increases the chances of bone loss. You may need to have hormone replacement therapy to rebuild your bone mass.