Let's Talk Bone Density!

Okay, so since I started competition this has been a topic of interest, but with the exception women's osteoperosis, I really can't find much literature on the subject.

HOW DO YOU INCREASE YOUR BONE DENSITY?

I hear that weight lifting helps you increase bone density, I've been supplementing Calcium/Zinc/Magnesium compound (not because I was advised to, but it just seemed like a reasonable solution), and I work my shins on hard bags to wrap up my bag rounds.

Does anyone else have any strategies for increasing bone density? How much calcium would you need to take and over how long a period of time for it to make a meaningful difference? Is there any course of action to speed the process of healing broken/fractured bones?

 

Caloric surplus, adequate calcium in your diet, and strength training.

 

If you have adequate calcium, you're on the right track. Bone density is partially genetic, but by repeated impacts you can strengthen your bones as well. In my old karate school (don't bash it...) we used to do tons of exercises just banging arms and legs, to toughen up your limbs. Your knuckles and shins will probably see the greatest benefit from doing stuff like this, though be sure to give them adequate recovery time. Getting a hairline fracture or something like that can set you way back.

 

Genetics, calcium and stress to the bone from high impact exercises such as sprinting, lifting etc.

 

Calcium Complete from GNC.

Calcimate Complete Covers all the Bases of Bone Building

- Dr. Joseph C. Maroon, M.D., F.A.C.S., world-renowned neurosurgeon, author and triathlete

 

Green veggies are highly correlated to bone density says Berardi.

 

to help give you an idea of the progress you can see. about 2 years ago, they were testing bone density at a nearby grocery store. My rating was .4 which is in the normal range. about 3 months after that I started getting back into weight training so I was lifting, and taking like 8-10 protein shakes a week. 4 months after that they were doing bone density at my school. this time I was like 1.2 which is actually on the high level. I'd really like to see what I'm at now, but I'll wait till either school or somewhere else is doing it for free again.

 

i believe its mostly genetics.

 

I will have to try and find the article I read, but it went something like this.
Aerobic exercise will increase bone density some. A good weight program where you are switching your routine around will give you the most bang.

Also, make sure you are getting enough veggies as someone already said. I believe in the acid/alkali process and the importance of that in bone density and better health.

Bry

 

Thank you for all the replies. Good info.