How To Improve Bone Health – How To Increase Bone Density

By rjoachim | June 1, 2024
Diet: Make sure you’re getting enough calcium and vitamin D. Calcium is the main mineral in bones, and vitamin D helps your body absorb calcium. Aim for at least 1,000 milligrams of calcium daily for adults under 50 and 1,200 milligrams for those over 50. Good sources of calcium include dairy products, leafy green vegetables, and tofu. Vitamin D can be obtained from sunlight exposure, but many people don’t get enough. Aim for 600 to 800 IU of vitamin D daily. You can also get vitamin D from some foods, such as fatty fish and egg yolks.
Exercise: Weight-bearing exercises and resistance training are both important for bone health. Weight-bearing exercises, such as walking, running, and dancing, force your muscles to pull on your bones, which helps to strengthen them. Resistance training, such as weightlifting, helps to build muscle mass, which can also protect your bones.
Lifestyle: There are other lifestyle changes you can make to improve your bone health. These include quitting smoking, limiting alcohol intake, and getting enough sleep. Smoking and excessive alcohol consumption can both weaken bones. Getting enough sleep is important for overall health, including bone health.
Talk to your doctor: If you’re concerned about your bone health, talk to your doctor. They can assess your risk factors for bone loss and recommend a treatment plan, which may include medication.
Here are some resources you may find helpful:
Mayo Clinic bone health
Spine Health increasing bone density

























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