9 Natural Ways To Increase Bone Density To Prevent Osteopenia

4. Stop Smoking


Smoking cigarettes is singled out, this for overall health, but particularly for bone health. What smoking does is prevents the body from absorbing calcium, which as a result decreases bone density. Smokers are automatically at a higher risk of fractures, than those who don’t smoke.

What every study supports is that smoking has an immensely negative effect on bone mass loss and fractures, especially in the forearms, lumbar, knees, and spine. What accelerates this risk for fractures are age, gender, weight, and menopausal status.

3. Keep As Active As Possible


Keeping physically active with regular exercise becomes critical, this especially when it comes to maintaining bone health. What the bone then does is forms and remodels itself, this in response to any type of physical stress. Performing regular exercise is the best proven way.

A sedentary lifestyle is considered one of the biggest risks, when it comes to osteopenia and osteoporosis. What’s recommended is getting at least 30 minutes of light weight bearing exercise on a daily basis, this 6 days a week, such as walking, jogging, dancing, or yoga. Exercise improves strength and balance, which prevents falls resulting in fractures.

2. Increase Vitamin D Intake


Vitamin D is an extremely important nutrient, which supports better bone health, while playing a key role when it comes to reducing the risk of osteoporosis. What vitamin D does is helps the body utilize calcium more efficiently. A lack of vitamin D, is considered more vital, than exercise or gender.

Natural foods to get adequate vitamin D intake includes eggs, fish such as salmon, sardines, swordfish, and fortified foods such as whole grain cereal and orange juice. The body is also capable of producing vitamin D, once exposed to the sun. What’s recommended is 2,000 iu in supplemental form for adults.

1. The Need For Calcium


Calcium is the core nutrient which strengthens bone density, as what bones consist mainly of is calcium. It also becomes critical to avoiding any type of bone related diseases. Adult men between 19 and 50, should be consuming 1,000 mg daily. For women, around 1,200 mg.

You can get this daily calcium requirement from dairy products, dark green vegetables, blackstrap molasses, sardines, tofu, and dried or fresh fruits. If you’re not consuming a balanced diet, then make sure that you take a calcium supplement.