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How to Increase Bone Density Without Fosamax

If you are concerned about your bone density, or at risk for developing osteoporosis, you may want to consider getting a DXA scan (or bone density test) to determine how many grams of bone minerals and calcium are packed into your bones. Whether you are young and looking to prevent future problems or simply concerned about the issue, there are simple steps that you can take (without taking medication like Fosamax) to help increase your bone density.

Things You'll Need

  • Access to exercise
  • Vitamin/Supplements
  • Healthy Diet
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Instructions

  1. Building Healthy Bones

    • 1

      Start immediately. It's never too late to improve your bone health; however, the earlier you begin to build strong bones, the more effective your defense against osteoporosis.

    • 2

      Get the recommended amounts of calcium and vitamin D every day. This will help to keep your bones, heart and muscles strong. Vitamin D is essential for your body to absorb calcium. According to the National Osteoporosis Foundation, if you are younger than 50 you should strive for 1,000 mg of calcium and between 400 to 800 IU of vitamin D each day. If over the age of 50, you should strive for 1,200 mg of calcium and between 800 and 1,000 IU of vitamin D per day.

    • 3

      Adopt a regular exercise routine including weight-bearing exercises and strength training. This is essential to build bone density and to maintain good bone health. A 2005 NaturalNews.com article points out that just as your muscles get bigger and stronger with use, so do your bones when you routinely place demands on them. This underscores the importance of strength training exercises in preventing calcium loss, enhancing muscle strength and increasing bone density.

    • 4

      Quit smoking and moderate your drinking habits. Smoking and over-indulging in alcoholic beverages can increase your risk of bone loss. According to The Huffington Post, moderate drinking (no more than two drinks per day) can help to increase bone density.

    • 5

      Take strontium supplements before bed. This seems to be a good time to avoid interfering with your calcium supplements and absorption. Strontium is an abundant element which, according to the Huffington Post, is found in high concentrations in our connective tissues and bones. In your bones, strontium ranelate will increase both strength and density.

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