Final answer:
Increasing body weight to 90% through weight-bearing exercises stimulates the production of bone tissue, leading to improved bone density. Nutrition, especially adequate intake of calcium and vitamin D, is equally important for bone health. Regular exercise and good nutrition are key to maximizing bone density and preventing osteoporosis, particularly in women post-menopause.
Step-by-step explanation:
Reaching 90% of body weight can significantly improve building bone density because bones are dynamic organs that respond to mechanical stress. When we engage in weight-bearing exercises such as weight training, running, or dancing, we put stress on our bones, which in turn stimulates the production of more bone tissue and the thickening of muscle attachment sites on bones. This process is critical to increase and maintain bone density. Additionally, bones undergo remodeling in response to these forces, meaning that with increased activity and corresponding body weight, bones can adapt to become stronger and thicker.
Nutrition also plays a pivotal role in bone health. A diet rich in calcium and vitamin D is essential for building bone mass, especially before the age of 30, to reduce the risk of osteoporosis. This is particularly important for women, as they tend to lose bone mass more rapidly than men starting at about 50 years of age, often as a result of menopause when the production of estrogen, which promotes bone matrix development, decreases.
Therefore, it is essential to follow a lifestyle that includes both proper nutrition and regular weight-bearing exercise, which are the most effective methods to maximize bone density and prevent bone loss as one ages.