How To Improve Your Bone Density, And Why It Matters

When it comes to taking care of your body, bone health is often overlooked in favor of sexier topics like weight loss, whole foods nutrition and muscle building. While those aspects of health are obviously important, you canít maintain a rigorous exercise routine without strong bones. In fact, without strong bones, itís difficult to do any of the daily tasks that keep you healthy, like walking, accomplishing tasks and staying mobile as you age.

Bone density refers to the mass of your bones. The minerals that comprise your bones are, ideally, in healthy supply throughout your skeletal system, ensuring that your bones donít become brittle or hollow. If you donít have a good bone mass, though, youíre at risk for breaking bones and developing osteoporosis as you age.

The best time to give yourself a healthy skeletal system is when youíre young (really young, think childhood and teenage years), but if youíve already passed that time frame, there are still some steps you can take to improve your bone density.

Eat the Right Nutrients

As I mentioned, mineral deposits comprise the insides of your bones, bulking up their mass and keeping them strong. You probably already know that calcium is vitally important for building healthy bones, but other nutrients play important roles, too. Be sure youíre not only getting calcium into your diet, but also magnesium and potassium, which impact its absorption into the body.

Vitamin D is incredibly important for bone health ó be sure to obtain it through natural, organic sources, with a vegan supplement, or by spending some quality time in the sun each day (but put on some sunscreen after a few minutes so you donít burn!). Other nutrients to pay attention to are vitamin K and zinc.

Cut Caffeine

While a little bit of caffeine from natural sources like coffee and tea is perfectly healthy, if youíre one of those five-cups-a-day types, you may want to cool it on the refills. In studies, the consumption of caffeine has been shown to reduce bone density, particularly in women.

Reduce Your Alcohol Consumption

According to Greatist, alcohol consumption can interfere with vitamin Dís ability to do its job in the body, which can lead to a decrease in bone loss. Everything in moderation, of course, but if youíre serious about improving your bone density, reducing alcohol consumption is probably a good idea.

Exercise Regularly

You can have the best nutrient levels in the world, but if you have excess weight on your bones, youíre going to tire them out. Keeping your body weight at a healthy level is vitally important for bone health. Be sure to move your bones around regularly by doing exercises that are appropriate for your fitness level and that help keep your body at a healthy weight.

Donít Smoke

Smoking is well-known to impact bone density. In fact, thereís pretty much nothing healthy about smoking. Just donít do it.

75 comments

John J
John J5 months ago

thanks for sharing

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John J
John J5 months ago

thanks for sharing

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Sonu Semwal
Sonu Semwal12 months ago

nice article, thanks for this information
Apple cider vinegar benefits

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Sonu S
Sonu Semwalabout a year ago

nice article, thanks for this information
Top 5 Food to make bones stronger

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Julia Oleynik
Julia Oleynik1 years ago

Thank you for good information

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Jim V
Jim Ven1 years ago

thanks

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Jerome S
Jerome S1 years ago

thanks for sharing.

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Melania P
Melania Padilla2 years ago

Thank you! I guess my 2 cups of coffee a day are ok.

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Jim V
Jim Ven2 years ago

thanks for sharing.

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Jim V
Jim Ven2 years ago

thanks for sharing.

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