Thursday, March 6, 2014

3 Ways to Increase your Bone Density

Strong bones are one of the most important parts to a healthy lifestyle. And our teachers have been telling us bout it for years. Through encouraging us to drink our milk and eat all our lunches, they’ve reminded just what the right substances can do for our bones. But now that it’s later in life, those same values haven’t changed –there just isn’t someone reminding us about it each afternoon.

To make the most of your existing bone density – and to increase that level – follow these easy steps. Just by adjusting daily habits, you can work toward stronger bones on the inside out.

1. Take in More Calcium

This one is obvious. But without calcium, bones can’t build or repair themselves. Be sure to take in a steady level of calcium each day to achieve maximum results. And if you’re not a big fan of milk, look to dairy products or alternative foods instead.

2. Pair it with Vitamin D

Another important substance is vitamin D, which allows the body to absorb ample amounts of calcium. Contrary to popular belief, you can’t get this by spending a day in the sun (though that helps the body absorb the vitamin). Be sure to look for foods or supplements with vitamin D to increase your levels on a daily basis.

3. Get Moving

Believe it or not, bone density is directly reflected by the amount of movement and impact on the bones. By running, walking, and stretching as a routine, you can increase bone density through movement alone. Look to specific exercises that target different bones, or try all-over work outs to strengthen the body as a whole.

Whether you’re the victim of a bad bone density test or are just needing to bulk up your bones, look to the above for easy, yet effective, strengthening methods.