Are you suffering from bone issues? Here are 13 tips on how to improve bone density naturally with diet and exercises: http://vkool.com/how-to-improve-bone-density/
1. Increase Calcium Consumption
Your bones store 99% of the total calcium in your body to perform muscle functions. This mineral is essential for the development of bones. If you have enough calcium in your body, your bones will be strong and tough. On the contrary, when there is a lack of calcium, your bones will be weak and easy to break. The best way to build bone density is to help the body absorb a lot of calcium.
2. Get More Vitamin D.
Vitamin D motivates your body to absorb calcium. Therefore, providing your body with enough vitamin D is very necessary. It helps maintain average calcium levels in bones and aids in the absorption. Increase your vitamin D consumption by eating a lot of shrimp, crabs, sardines, and eggs.
You should also expose your body to the sun every day to absorb more vitamin D naturally.
3. Get More Omega-3 Fatty Acids
These kinds of acids are good for your bones, so you should try to consume them more to increase the health of bones. Omega-3 fatty acids can be found in fish, nuts, and seeds. Eating enough omega-3 fatty acids can prevent your bones from breaking down.
4. Improve Potassium
The fact is that potassium mineral helps nerves and muscles communicate efficiently. Potassium also motivates cells to abolish waste. Many people claimed that they find their bone stronger after following a high potassium diet. Potatoes, yogurt, and bananas are rich in potassium. These foods are also cheap and easy to buy, so you should eat them regularly to improve bone density fast.
5. Decreases Caffeine Intake
Although caffeine has a few benefits, it is not really good for your bones. If you consume too much caffeine, you cannot absorb calcium well. Drinking two cups of coffee or more every day increases the loss of bone in the people who do not consume enough calcium.
It is ok to drink a cup of coffee sometimes, yet it is not fine if you drink much coffee every day.
6. Quit Smoking
Smoke is not only bad for active smoker, but also not good for passive smokers. Smoking is actually the enemy of people’s health. It is the cause of many serious diseases such as lung cancer and throat cancer.
Many searches have concluded that smoking prevents you from absorbing calcium and vitamin D.
7. Exercise Regularly
Doing exercise is an efficient way to improve bone density. This method is completely natural, cheap, and good for your overall health.
Exercising can make your bones stronger, tougher, and be able to adapt to many situations.
When you do exercises, you are encouraging your body to absorb vitamins and minerals, including calcium and vitamin D. This is really good for your bones as calcium is the main element that makes the strength of the bones.