How To Increase Bone Density without Drugs

Can I Increase Bone Density Naturally ?

Yes, you can, wanna see more proof?

>> See How “they” improved bone density at home within days!

Bone mineral density (BMD) is a measure of minerals in your bones. Now, you need your BMD to be at normal levels for having strong and healthy bones.

In cases of your BMD falling below normal levels, you can suffer from osteoporosis and osteopenia. Of course, osteoporosis is more severe than osteopenia.

Age considerations are forefront in the causes of low BMD. As you age, your bones start losing minerals and become brittle and weak.

Luckily, you can practice home remedies for curtailing the loss of BMD.

Ways of increasing bone mineral density naturally

Refer to the following details to know more about how to increase bone mineral density naturally.

#1.Have your fill of calcium

Because your bones comprise calcium, you should add this vital nutrient to your diet for strengthening your bones.

Remember only if you’re not getting enough calcium, you will be diagnosed with low BMD and bone loss. For persons who are within the age group of 19 to 50 years, they have to consume 1000 mg calcium per day. In the case of women, they should get 1200 mg a day.

Some calcium-rich foods to add to your diet are sardines, organic dairy foods, soy products such as tofu, and blackstrap molasses. Also, dark green veggies such as broccoli, bok choy, and collard greens contain calcium.

When you’re not getting enough calcium from food sources, then talk to your doctor about calcium supplements.

#2.Get enough vitamin-D

To toughen your bones, the addition of vitamin-D foods to your daily diet is another good recommendation.

This is because vitamin D supports bone health and facilitates the uptake of calcium by the body. So, by adding vitamin D to your diet, you can reduce your risk of osteopenia.

To boost your vitamin-D intake, you have food sources and supplements. The recommended daily limit of vitamin D for adults is 2000 IU per day.

Among foods that are rich in vitamin-D are swordfish, sardines, salmon, and eggs. In addition, you can have cereals and orange juice that are fortified with vitamin D.

Vitamin-D is called the ‘sunshine vitamin’ too. The reason being, the body’s exposure to the sun leads to vitamin-D synthesis. This means you should spend some time in the sun daily for allowing the body to produce vitamin-D.

#3.Lead an active lifestyle

To improve your overall wellbeing and maintain bone health, you should indulge in exercises daily. Physical exertion helps bones to form, so engaging in physical activity goes a long way in preventing bone loss.

Avoid leading a sedentary lifestyle, because you increase your risk of osteoporosis and osteopenia by doing so.

To boost bone health, you should pursue light weight-bearing activities for 30 minutes for at least 5 days a week.

Some exercises that you try at the start include dancing, hiking, and walking. Gradually, you can increase your time limit and intensity of exercises after consulting your health care provider.

#4.Add Vitamin K foods to your diet

To increase your BMD, you should add foods that rate high in vitamin K too. Vitamin-K helps to improve your health in various ways.

In addition to aiding the body to produce proteins, vitamin-K helps prevent calcium loss in the body.

Food sources of vitamin-K include turnip greens, Brussels sprouts, kale, broccoli, and fermented dairy foods.

#5.Increase your potassium intake

Potassium is beneficial for improving not only muscle health but also bone health.

Potassium helps to maintain strong bones by neutralizing the effect of acids that lead to calcium loss in the body. In other words, potassium helps the body to store calcium that is needed for increasing BMD.

Some potassium sources are sweet potatoes, kiwis, mangoes, strawberries, bananas, red peppers, spinach, and dates.

Adults should consume 4700 mg of potassium every day.