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Natural Cures for Bone Mineral Density

| Modified on Mar 29, 2024
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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

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Apple Cider Vinegar

1 User Review
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Posted by Barbara (Highway Gardens, Edenvale South Africa) on 01/20/2007
 ★★★★★

Apple Cider Vinegar. Bone density. I am 63 -Smoke , take cortisone, and do no exercise at all. Went for a Bone density Test - first one ever. I take ACV every day to help with weight , colesterol etc. My bone Density test was well above the normal for my age on the positive side and the readings were on the side were as there seems to be in most cases a % of bone loss. I can only think it is due to ACV. The person doing the bone scan said she had NEVER seen this result of positive bone before. Does any one know about ACV achiving this for Bones? My Doctor said Just keep doing what ever it is your doing.

Replied by Mikke
(Galicia, Spain)
09/15/2010

For osteoporosis get Vitamin K2! Or eat fermented foods, natto, saurkraut, Dutch cheese! Or buy Vitamin k2!!

Replied by Mikke
(Vancouver, B.c. Canada)
09/07/2011

I recomend taking Boron mineral 3 to 6 miligrams a day... And a multimineral vitamin also, Drink 3 glasses of water first thing in the morning and wait 45 minutes before you eat breakfast this is done in japan. Eat broccoli cabbage and foods that contain vitamin K and stay away from sugar use Stevia and no junk food or dairy and cut down on red meet.

K2

1 User Review
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Posted by Faith (Pdx) on 12/17/2014
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My MD ordered dexscan the results were some bone loss, He told me K2 vitamins after tremendous research and talking to an expert that mentioned the best way to restore bone density is Dr Christophers bone and tissue formula and apparently the results from this formula is the most dramatic. I'm trying it and will get another dexscan. Will post results.

Magnesium

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Posted by Rich (Boca Raton, Fl) on 02/02/2009
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Americans have a high dairy, high calcium diet. It appears that Magnesium is the most important mineral to reverse osteoporosis and improve bone density. Apparently, you can get an 11% improvement in bmd in 6 months on 600mg Magnesium, whereas you can take all the calcium in the world, and if you don't have any magnesium, you can't remineral bones. Apparently, 60% of americans are magnesium deficient.

Replied by Goldencat
(Akron, Oh)
10/02/2013

The potassium-magnesium ratio needs to be 2:1 to utilize magnesium. Mostly we don't need extra calcium, but to provide resources for remineralizing bone it is advisable. Also, D works with K2, and boron can help - remembering bones have 21 minerals, and DEXA scans only look at ONE - calcium. It's possible to have a strong bone low in calcium.... According to this info from my holistic MD. A poor DEXA isn't the sign of doom.

Replied by Sandy
(Naperville, Il)
05/15/2018

Can you please tell me some remedy for my bone loss in teeth. I am terrified and depressed with my bone loss. I am looking older than other old people. Some of my teeth have become loose. Please help

Replied by Holly
(Millersville)
05/15/2018

Dear Sandy,

Are you taking any medications? Some medications can cause bone loss.

What supplements are you currently using?

Vitamin D

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Posted by Bessie (Vancouver, Canada) on 12/14/2007
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Vitamin D is one of the most important things you can do for your bones and overall health (along with weight-bearing exercise). Without Vitamin D, your body doesn't utilize calcium properly. Ensure you are getting enough - either through sunshine (spend a few minutes - minutes, not hours! - in the sun without sunscreen) or, if you're in a climate where the sun doesn't shine much (like Vancouver), take supplements. Cod liver oil (high quality only) is excellent. Good luck!

Replied by Lynn Wheeler
(Hapeville, GA)
12/13/2007

What type of Herb would you recommend for fragile bones. I have not been getting my share of Calcium and my doctor is going to recommend as drug, which I am sure has some side effects. Help Please. Thanks

Whole Body Vibration Machine

2 User Reviews
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Posted by 2401soule (Hesperia, Ca, Usa) on 02/12/2012
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I just started working at a gym, and I sign clients up for 'Whole Body Vibration' treatments. The results I've seen and my clientele testomonials are miraculous. It is a ten minute treatment, you stand on an oscillating machine, at a frequency level between 2 to 25 hertz, the higher the hertz level, the faster the speed. This machine was originally invented for bone density by the Russian Space program, then NASA did more research and discovered, that 3 treatments every week of Whole Body Vibration, for one year, not only stopped bone density loss, but reversed it by 3%. The first 3 days of using this machine, your body naturally detoxes because your lymphatic system is naturally and literally being shaken into the blood stream, so drinking a bottle of water after each treatment is a must.

I think every senior citizen home and rehab center should have this machine. It also helps improve balance because you are forced to balance on the platform because it is like balancing in a canoe in water. I highly recommend this machine as a natural remedy. It will also make you feel stronger and give you more energy. Type II diabetic clients are telling me they are going off of their medication after 2 months of Whole Body Vibration! No joke! I love natural remedies, and hope this advice works for some of you! =)

Replied by Francisca
(Zug, Switzerland)
02/13/2012

Interesting.... I always thought that those machines were a rip off and did nothing..... The idea that you vibrate without making any effort and that betters your health is appealing..... I intend to have a gym in our new house and therefore am thinking about what machines to buy but I would still be afraid to be wasting my money. I do have a good trampoline...

Replied by Mmsg
(Somewhere, Europe)
02/13/2012

2401soule: wouldn't this effect be gotten by rebounding, or the new-fangled version: bouncing without lifting feet off the floor? Why buy machines?

Replied by P
(Middle Of, Fl)
02/13/2012

Trampolines are really good, they get the lymph nodes circulatory system going. I read a book which indicates that it is one of the best exercises!

Charo
(malaga)
12/17/2022

Elderly people have often hard time walking let alone jumping. Being in a trampoline with already poor bone density could mean certain bone fractures and injuries. Very strange to recommend trampolines to senior citizens! Even a vibrating pad would be hard for some, my grandmother could not stand up steady enough to do that either. Not everyone has the same abilities as you and I…

DaphneZ
(Miami)
03/28/2024

Trampoline is another word for rebounder. To get the effects of a rebounder, you don't even have to jump. You need to move up and down.

Replied by Carolyn
(Jacksonville, Florida)
01/11/2021

What does this machine look like and where can I purchase one

Wendy
(Dublin, OH)
01/13/2021

Please read and RE-read the above posts. Get yourself a rebounder! Or WALK! Do both each and every day, PLUS, check what you're eating. Your body will "refresh" itself and detox within 3-6 months IF you follow a "clean-eating" routine. If you're eating lots of processed/packaged "food", eating lots of things with sugar in them, eating junk food/pastries, eating/drinking anything with dairy (cow) like ice cream, eating lots of "white" foods (breads, pastas and rice), and even excess "healthy" grains/breads, these each and ALL contribute to adding toxins to your body. A "clean-eating" diet means eating WHOLE, mostly organic, FRESH veggies, fruits, good-quality meats & wild-caught fish. --> Start by eliminating just ONE unhealthy thing, e.g., sugar (and anything with sugar in it). Stick to just that ONE thing for at least 3-4 weeks. Your taste buds will start to change, and you'll look forward to the taste of a fresh organic apple or pear or peach, etc. You can also Google "Whole 30". Many people have had success with this nutritional approach PLUS lots of walking and, if necessary, bouncing on a rebounder, to help with detox.

Wendy
(Dublin, OH)
01/13/2021

You can Google 'Whole Body Vibration' machine for more information. The cost varies greatly. Probably the better ones you find in gyms (not even sure gyms have them anymore) cost at least $2500.00. Also, there are warnings included in the google search about who should NOT use these machines, For example, "Persons with cardiovascular conditions Whole body vibration may be unsafe for those who have had a stroke or who have heart disease. Also anyone with a blood clotting disorder, deep vein thrombosis. If you have a pacemaker, you should get your physician's approval before using one of these machines."

Sharon
(Missouri)
01/13/2021

i think it would be nice to have a whole body vibrator, but as something you could do now, today you could use a vibrator ( a hand vibrator) or some recliners have a vibrator. Also there are instructions on u-tube for self massage to get the lymph nodes moving toxins.

ORH
(TEN MILE TN)
01/13/2021

WENDY, ORH here, and think ya'll have point as I have all kind of vibration devices but no longer use them. Now my legs are in distress, totally backed up with lymph fluid. All know I am not disciplined and a month ago I decided to get it done. I almost drown myself by filling my lungs with fluid. Dumb, dumb, dumb, but that is my middle name. I told all 15 years ago to follow me and you will learn something. Somethings + and somethings -. I am delighted with the knowledge and help I am getting from the Mend Clinic in Maryville, Tn. They only address one leg at a time because they know of the dumb stunt I pulled. Once your body is full of lymph, it takes time to get it out. I thought I was going to drown. ==ORH==

Jill
(NY)
01/14/2021

ORH, is there a reason you stopped the vibration machines? I have been looking at them wondering if they would help my left foot and ankle swelling that bothers me so much. :)

Cindy
(Illinois, USA)
01/14/2021
528 posts

There sure is a lot of talk about this but it seems to me that rebounding would be a whole lot cheaper. Plus, a lot of people probably have rebounders in the garage that they're not using so...zero cost for a lot of people.

ORH
(TEN MILE, TN)
01/15/2021

JILL, ORH here........ have you ever heard of the term, " SORRY". Well that is what I ams. So old and worn out that I go from one issue to another. What I have learned is that swelling is usually from your lymph system and vibration helps this waste flow out of your body. I have several vibrators but no whole body machine. Think that may be your best bet.

====ORH====

mmsg
(somewhere, europe)
12/17/2022

Charo, 1. There are trampolines with safety bars to hold on to. 2. I suspect that simple heel lifts do the same (lifting heels then putting them down with a bit of force. Can be done holding on to a counter/table etc.).

Replied by Patricia
(Nevada)
07/15/2023
★★★★★

The best whole body vibration machines use sound, such as the ones you can find at Soniclife. The mechanical ones are like holding on to a jackhammer. The Sonix is like sitting in the front row of the symphony. Amazing machines.

Yoga and Martial Arts

1 User Review
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Posted by D (Los Angeles) on 01/21/2007
 ★★★★★

About 7 years ago, I took part in a bone density study where I was one of the "neutral" group. The director of the study (also a fantastic yoga instructor) was out to prove that yoga builds bone density. The study went on for 6 months and the participants had a before and after bone scan. Even though I was in the neutral group, (i.e., the group that was not required to take yoga 2x a week) I was allowed to continue with my own form of exercise, karate. At that point I think I was training about 4x a week. Long story short: When I went for my bone scan at the end of 6 months, everyone was very surprised to see that, besides a large percentage of the yoga group (sorry, can't remember the #s), I too had gained bone density! I still have my two bone scans in my files somewhere. I am not sure if she ever published the results.


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