How to Improve Bone Density

In 2004, the U.S. Surgeon General released a report that if America doesn't change it's lifestyle by 2020, half of Americans over 50 will be at risk for osteoporosis. Here are a few changes you can make in your lifestyle to improve your bone health.

Things You'll Need

• calcium rich foods
• awareness
• exercise

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Instructions

• 1

  You must increase bone mass. To maintain bone health an individual must have daily exercise. Resistance and weight bearing exercises are important if your trying to increase your bone health. The recommendation is at least 30 minutes every day or every other day.

• 2

  Eat calcium rich foods. Most people think that bone loss comes from not drinking enough milk, but that is not the case. Many foods are rich in calcium that need to be incorporated into your diet. A few foods to consider as you change your eating habits to better your bones are the following: salmon, beans, broccoli, peas, sardines, spinach, okra, Bok choy, almonds, sesame seeds, yogurt, cheese, milk, and milkshakes.

• 3

  Consider a supplement that offers nutrients that help your body absorb calcium. Taking a calcium supplement is not enough. Your body needs other nutrients to help it absorb the calcium. Look for a supplement that has a few ingredients such as : magnesium, silica, boron, and Vitamin D3.