Losing bone density is a natural part of aging for most people, but you don’t have to fall victim to this common malady. You can support better bone health by implementing a number of natural treatments as well as a few simple lifestyle changes. Calcium, vitamin D, and vitamin K are among the most important nutritional supplements while adding light weight-bearing activity into your routine is one of the most important daily changes you should make.
What Is Bone Density?
Bone density or bone mineral density is a measure used to determine the concentration of minerals, calcium in particular, in your bones. A bone density test calculates this measure, which then helps your doctor determine the approximate strength of your bones.
As your body ages, your bones naturally thin, which can lead to a condition known as osteopenia. Osteopenia is defined as a bone mineral density that is below a normal level but not low enough to be considered osteoporosis. If you do not take measures to naturally reverse this condition, you will likely develop osteoporosis.
Can I Naturally Improve My Bone Mineral Density?
In most cases, bone mineral density is an easily treated condition that simply involves taking measures to prevent further bone loss and to fortify your bones. While some individuals require medication, most people can successfully improve their condition with lifestyle changes and nutritional supplements. Consider using calcium, vitamin D, and vitamin K as well as adopting new daily habits to treat your condition.
1. Calcium
Calcium is hands-down one of the most important nutrients for improving bone density. Your bones are largely made of calcium, so augmenting your intake of this nutrient is crucial for improved bone health. Dr. Weil recommends getting your daily calcium intake from organic dairy products, sardines, dark green vegetables, and a number of other nutritional foods. If you do not consume a balanced diet, you should take a calcium supplement.
2. Vitamin D
Vitamin D is another important nutrient for supporting bone health. This nutrient helps your body better utilize calcium. The recommended daily supplement is 2,000 IU daily for adults. WebMD suggests spending some additional time in the sun to allow your body to naturally produce more of the nutrient as well.
3. Vitamin K
According to the National Osteoporosis Foundation, vitamin K also plays an important role in your bone health. For the biggest health benefit, eat foods rich in vitamin K like kale, brussel sprouts, turnip greens, and vegetable oils.
In addition to taking nutritional supplements, you should also aim to stay active and to get at least 30 minutes of light weight-bearing activity most days of the week. Keep reading below for more helpful tips for treating bone density.
References:
Frequently Ask Questions - http://nof.org/faq
Osteopenia - http://www.drweil.com/drw/u/ART02771/ostoepenia.html
Osteopenia: Overview - http://www.webmd.com/osteoporosis/tc/osteopenia-overview
