Unlocking Better Bone Health for Longevity
If you’re serious about living longer and stronger, understanding your bone health is crucial. If you found out that your bone density was low, what could you even do about it?
The good news is that it’s possible to improve your bone density!
Why Bone Density Matters
At Perth DEXA Scan, we use high grade DEXA scanner technology to assess the bone mineral density and body composition of our clients. These scans enable you to see the exact health of your skeleton and highlight any signs of risk for conditions such as osteopenia or osteoporosis.
Having higher bone density is associated with fewer fractures and bone breaks, and a better overall health span as we age.
What Causes Bone Loss, And What Can Be Done
Bone density gradually declines as we age, as your hormones change (such as going through perimenopause and menopause), leading a less active life, poor nutritional intake, and when taking certain medical conditions.
Here’s what you can do to slow down or reverse this decrease:
1. Weight‐bearing & strength training
Your bones are living tissues that respond to stress and movement. Engaging in weight-bearing or resistance exercises helps stimulate bone formation and strength. Such workouts not only boost bone density but also enhance stability, reducing the likelihood of falls or injuries.
2. Nutrition
The key nutrients for bone maintenance and repair are calcium, vitamin D, magnesium, and protein. Ensuring your dietary intake complements your training and can help slow bone loss or assist in increasing it.
3. Lifestyle choices
Minimising alcohol consumption, avoiding smoking, decreasing chronic stress, and ensuring a good night's sleep as often as possible all contribute to improved bone health and decreasing bone loss.
How Perth DEXA Scan Supports You
At Perth DEXA Scan, we provide comprehensive scans that measure your bone mineral density and body composition which includes muscle mass, fat mass, and visceral fat.
Once you have this data in hand, you have a baseline from which to improve. Your report may show that an increase in bone density would be beneficial, and you could then have a scienced-backed plan to do so via strength training, nutritional changes and support, or other longevity-focused lifestyle changes.
How to Get Started
- Book a DEXA scan to assess your current bone density and/or body composition
- After your results, work with your health-care provider on a strength training plan that focuses on weight-bearing exercises, such as squats, lunges, and step-ups
- Ensure you’re getting sufficient calcium (~1000-1200 mg per day) and vitamin D, along with high quality protein
- Monitor your progress through re-scans, which could be done every 6 to12 months or as advised by your healthcare professional
- Adopt healthy, bone-friendly habits: good quality of sleep, moderate alcohol intake, avoid smoking, a variety of movement and exercise types, and attention to good posture and fall prevention.
So, Can Bone Density Be Improved?
Yes, it absolutely can! With the right blend of correct exercise, nutrition, and lifestyle strategies, you can move from maintaining bone density to actively increasing it. If you’re in Perth and ready to learn more about your skeletal health, book in with Perth DEXA Scan to begin building a stronger foundation for your life.