[earthman32]

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?

[Chaos Mitten]

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

[Rowan11088]

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.

[bluethree]

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

[upnorthmma]

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

“Calcimate Complete is an advanced calcium formula. Adequate calcium in a healthy diet may reduce the risk of osteoporosis by improving bone density. I recommend it because it contains all the nutrients critical to bone health.”


While bone health is primarily thought to be a women’s health concern, it is important to recognize that both women and men suffer from fractures and bone-loss disease at a surprisingly high rate. And both women and men can promote bone health by supplementing with advanced calcium formulas, like Calcimate Complete.

As we grow older, the vitamins and minerals stored in our bones begin to diminish, leading to many conditions associated with aging. Calcimate Complete can replenish your body with all the nutrients necessary to bone health, including:

Calcium: The body uses it every day to build healthy bones and teeth. Over 99 percent of the calcium in your body is found in your bones and teeth!


Magnesium: Found in nuts and grains, beans, fish and meats, magnesium also helps build bones and maintain strong, healthy teeth.


Vitamin D-3: Your body will only manufacture vitamin D after the skin has been exposed to sunlight. Also known as the “sunshine vitamin,” vitamin D is a fat-soluble vitamin that promotes the body’s absorption of calcium, and is essential for normal development and the maintenance of healthy teeth bones.


Vitamin K: Helps the body make necessary proteins for the blood, bones and kidneys. It’s vital for blood clotting and helps the body transport calcium, known for its bone-supporting abilities. Additionally, a growing number of research studies now demonstrate that an age-related decline in vitamin K corresponds to reduced bone density.


MBP® (Milk Basic Protein): A functionally active protein complex isolated and purified from milk protein. Studies show MBP is effective in increasing bone density by promoting bone formation and slowing the rate of bone mass reduction.

Weight Bearing Excerise

[stylesbjj]

Green veggies are highly correlated to bone density says Berardi.

[justyn]

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.

[filthy_frank]

i believe its mostly genetics.

[Bry]

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

[earthman32]

Thank you for all the replies. Good info.