By kkhealthcarecentre 
Bone loss, which is also known as osteopenia, often comes with aging as bones naturally weaken over time. However, there are ways to boost bone strength and density. Let’s look at some indicators of bone loss and natural ways to enhance bone health.
Signs and Symptoms of Bone Loss
One of the key signs of bone weakness is a higher chance of breaks. Beyond this major sign, several minor indicators can signal the onset of bone loss:
1. Weak Grip Strength: Among postmenopausal women, grip strength is closely tied to overall bone density. Luckily, you can increase both grip and overall muscle strength, no matter your age. Check out the exercise tips later in this article to learn more.
2. Weak and Brittle Fingernails: Often, brittle nails are a major sign of weak bones. Studies suggest a strong connection between nail and bone health. If your nails are weak, it’s likely your bones are too.
3. Receding Gums: While receding gums can happen for several reasons, one of them is bone loss. Our teeth connect to the jawbone, and if the jawbone is losing density, gums may recede. In women, jawbone loss has been linked to decreased bone density. Dental x-rays can help spot potential bone loss, so ask your dentist for insights regarding your bone health.
4. Height Loss: Shrinking in height is common with aging and can often involve poor posture. Poor posture might not directly indicate bone loss, but it can show weakening muscles around the spine. Since muscles and bones gain and lose strength together, muscle loss may lead to bone loss.
How to Maintain Bone Health
Here are some tips to help keep your bones healthy:
1. Exercise Regularly: To enhance bone density, exercise regularly. Progress gradually if you’re new to working out to avoid injuries. Weight-bearing exercises like lifting weights can be particularly beneficial for bone health.
2. Eat Healthy Foods: Eating a balanced diet is crucial. Avoid processed foods and sugary drinks, which can contribute to bone loss. Ensure your diet includes important vitamins and minerals such as Vitamin D, magnesium, calcium, and Vitamin K2.
3. Supplement With Needed Nutrients: If you can’t get all the needed nutrients from your diet, consider supplements. Vitamin K2 is especially important; when supplementing, choose the MK-7 form because it absorbs best.
4. Stay Active: Leading an active lifestyle contributes to long-term health. Beyond structured exercise, incorporate movement into your daily life. Try out a new sport, go for a walk, or choose stairs over elevators to boost your overall well-being.
In Conclusion
Taking care of your body can greatly impact your bone health. Be mindful of signs of bone loss and, more importantly, maintain a healthy, active lifestyle. This is your best defense against bone deterioration.