Today we talk About bone Density and methods how to Increase it
1: LIFTING WEIGHTS
Studies show that weightlifting and strength training can help promote new bone growth and maintain existing bone structure.
Benefits of weight and strength training :
increased bone mineral density
increased bone size
protection against bone loss
improved balance and coordination
increased muscle mass
Source: https://www.niams.nih.gov/health-topics/exercise-your-bone-health
2: Fix your Diet
I think that doesn't need any source because that's obvious that your body needs multiple Vitamins and Minerals for better functioning
Vegetables and Fruits have a lot of vitamins that can improve your bone health as example vitamin c
You can find it in:
Orange
Potatoes
Broccoli
Brussels sprouts
Many People would say that they all know that they need to fix their diet but in reality there's small amount of people who really fixed their diet
3. Calcium Intake
Calcium is the primary nutrient for bone health. As the bones break down and grow each day, it is essential to get enough calcium.
The best wayTrusted Source to absorb calcium is to consume foods containing calcium every day. Getting calcium through the diet is best unless a doctor advises otherwise.
Foods rich in calcium include:
milk
cheese
yogurt
some leafy greens, such as kale
beans
sardines
4.CONSUME K2 AND D3
Vitamin K2 is essential to bone health. It reduces calcium loss and helps minerals bind to the bones.
Foods that contain vitamin K2 include:
sauerkraut
cheese
natto, a soybean product
Vitamin D helps the body absorb calcium. People with vitamin D deficiencies have a higher risk of losing bone mass.
That's all hope it will help yall
1: LIFTING WEIGHTS
Studies show that weightlifting and strength training can help promote new bone growth and maintain existing bone structure.
Benefits of weight and strength training :
increased bone mineral density
increased bone size
protection against bone loss
improved balance and coordination
increased muscle mass
Source: https://www.niams.nih.gov/health-topics/exercise-your-bone-health
2: Fix your Diet
I think that doesn't need any source because that's obvious that your body needs multiple Vitamins and Minerals for better functioning
Vegetables and Fruits have a lot of vitamins that can improve your bone health as example vitamin c
You can find it in:
Orange
Potatoes
Broccoli
Brussels sprouts
Many People would say that they all know that they need to fix their diet but in reality there's small amount of people who really fixed their diet
3. Calcium Intake
Calcium is the primary nutrient for bone health. As the bones break down and grow each day, it is essential to get enough calcium.
The best wayTrusted Source to absorb calcium is to consume foods containing calcium every day. Getting calcium through the diet is best unless a doctor advises otherwise.
Foods rich in calcium include:
milk
cheese
yogurt
some leafy greens, such as kale
beans
sardines
4.CONSUME K2 AND D3
Vitamin K2 is essential to bone health. It reduces calcium loss and helps minerals bind to the bones.
Foods that contain vitamin K2 include:
sauerkraut
cheese
natto, a soybean product
Vitamin D helps the body absorb calcium. People with vitamin D deficiencies have a higher risk of losing bone mass.
That's all hope it will help yall
