How can you improve bone density? Following these five tips can help reduce your risk of breaks and fractures (because no one wants it).
1. Add some “D” to your diet.
We all know that calcium builds strong bones. But second Dr. Mehmet Oz, “Studies have shown that the nutrient doesn’t do much good for the body without its sidekick, vitamin D; Calcium needs D to be sufficiently absorbed from the digestive tract.
Talk to your doctor about how much vitamin D is right for you. As for calcium, Dr. Oz recommends consuming 1,000 milligrams per day through food. (Low-fat dairy, kale, broccoli, and almonds are good sources.)
2. Go to it.
Strength from high-impact activities such as race and jumping “sends a signal to the cells that build bones that it’s time to get to work,” says Dr. Oz.
In fact, a 2014 study in American Journal of Health Promotion found that over a 16-week period, premenopausal women who skipped 10 times twice a day with 30 seconds of rest between each skip showed significant improvements in bone density compared to those who didn’t skip at all.
3. Avoid alcohol.
Consuming too much alcohol – 2 to 3 ounces per day – increases risk of bone fractures.
“Alcohol has multiple effects on calcium,” says Dr. Primal Kaur, an osteoporosis specialist at Temple University Health System in Philadelphia. “Bones deteriorate because not enough calcium is getting into the bones and the body is moving it away from the bones.” And if you’re a smoker, you should kick the habit: Research suggests that tobacco use contributes to the weakening of bones.
4. Be pro-protein.
Protein It’s one of the building blocks of bones, so it’s important that your diet includes lean sources of protein, such as eggs, lentils, white-meat poultry, lean beef and dairy products.
5. Watch your weight.
Maintain a healthy body weight It’s good for your bones. being too thin, for example, increases the risk of bone loss and fractures, while excess weight has been shown to lead to arm and wrist fractures.