Last Modified on Jun 19, 2014
Losing bone density is a natural part of aging for most people, but you don’t have to fall victim to this common malady. You can support better bone health by implementing a number of natural treatments as well as a few simple lifestyle changes. Calcium, vitamin D, and vitamin K are among the most important nutritional supplements while adding light weight-bearing activity into your routine is one of the most important daily changes you should make.
What Is Bone Density?
Bone density or bone mineral density is a measure used to determine the concentration of minerals, calcium in particular, in your bones. A bone density test calculates this measure, which then helps your doctor determine the approximate strength of your bones.
As your body ages, your bones naturally thin, which can lead to a condition known as osteopenia. Osteopenia is defined as a bone mineral density that is below a normal level but not low enough to be considered osteoporosis. If you do not take measures to naturally reverse this condition, you will likely develop osteoporosis.
Can I Naturally Improve My Bone Mineral Density?
In most cases, bone mineral density is an easily treated condition that simply involves taking measures to prevent further bone loss and to fortify your bones. While some individuals require medication, most people can successfully improve their condition with lifestyle changes and nutritional supplements. Consider using calcium, vitamin D, and vitamin K as well as adopting new daily habits to treat your condition.
Calcium is hands-down one of the most important nutrients for improving bone density. Your bones are largely made of calcium, so augmenting your intake of this nutrient is crucial for improved bone health. Dr. Weil recommends getting your daily calcium intake from organic dairy products, sardines, dark green vegetables, and a number of other nutritional foods. If you do not consume a balanced diet, you should take a calcium supplement.
2. Vitamin D
Vitamin D is another important nutrient for supporting bone health. This nutrient helps your body better utilize calcium. The recommended daily supplement is 2,000 IU daily for adults. WebMD suggests spending some additional time in the sun to allow your body to naturally produce more of the nutrient as well.
3. Vitamin K
According to the National Osteoporosis Foundation, vitamin K also plays an important role in your bone health. For the biggest health benefit, eat foods rich in vitamin K like kale, brussel sprouts, turnip greens, and vegetable oils.
In addition to taking nutritional supplements, you should also aim to stay active and to get at least 30 minutes of light weight-bearing activity most days of the week. Keep reading below for more helpful tips for treating bone density.
Frequently Ask Questions - http://nof.org/faq
Osteopenia - http://www.drweil.com/drw/u/ART02771/ostoepenia.html
Osteopenia: Overview - http://www.webmd.com/osteoporosis/tc/osteopenia-overview
[YEA] 01/20/2007: Barbara from Highway Gardens, Edenvale South Africa: "Apple Cider Vinegar. Bone density. I am 63 -Smoke , take cortisone, and do no exercise at all. Went for a Bone density Test - first one ever. I take ACV every day to help with weight , colesterol etc. My bone Density test was well above the normal for my age on the positive side and the readings were on the side were as there seems to be in most cases a % of bone loss. I can only think it is due to ACV. The person doing the bone scan said she had NEVER seen this result of positive bone before. Does any one know about ACV achiving this for Bones? My Doctor said Just keep doing what ever it is your doing."Replies
09/15/2010: Mikke from Galicia, Spain replies: "For osteoporosis get Vitamin K2! Or eat fermented foods, natto, saurkraut, Dutch cheese! Or buy Vitamin k2!!"
09/07/2011: Mikke from Vancouver, B.c. Canada replies: "I recomend taking Boron mineral 3 to 6 miligrams a day... And a multimineral vitamin also, Drink 3 glasses of water first thing in the morning and wait 45 minutes before you eat breakfast this is done in japan. Eat broccoli cabbage and foods that contain vitamin K and stay away from sugar use Stevia and no junk food or dairy and cut down on red meet."
[YEA] 02/02/2009: Rich from Boca Raton, Fl: "Americans have a high dairy, high calcium diet. It appears that Magnesium is the most important mineral to reverse osteoporosis and improve bone density. Apparently, you can get an 11% improvement in bmd in 6 months on 600mg Magnesium, whereas you can take all the calcium in the world, and if you don't have any magnesium, you can't remineral bones. Apparently, 60% of americans are magnesium deficient."Replies
10/02/2013: Goldencat from Akron, Oh replies: "The potassium-magnesium ratio needs to be 2:1 to utilize magnesium. Mostly we don't need extra calcium, but to provide resources for remineralizing bone it is advisable. Also, D works with K2, and boron can help - remembering bones have 21 minerals, and DEXA scans only look at ONE - calcium. It's possible to have a strong bone low in calcium.... According to this info from my holistic MD. A poor DEXA isn't the sign of doom."
12/14/2012: Lisa from Thousand Oaks, Ca, Usa: "Hi Everyone, I just wanted to post one of my favorite people for garnering large amounts of information on alternative health and longevity. I have heard him speak many times and each time I'm amazed at the amount of knowledge David Wolfe can retain and communicate. In this audio interview he speaks on hormonal health and also teeth and bone health.
I hope you take the opportunity to listen because I guarantee you will learn so much! Best of health to everyone, Lisa"
[YEA] 12/14/2007: Bessie from Vancouver, Canada: "Vitamin D is one of the most important things you can do for your bones and overall health (along with weight-bearing exercise). Without Vitamin D, your body doesn't utilize calcium properly. Ensure you are getting enough - either through sunshine (spend a few minutes - minutes, not hours! - in the sun without sunscreen) or, if you're in a climate where the sun doesn't shine much (like Vancouver), take supplements. Cod liver oil (high quality only) is excellent. Good luck!"Replies
12/13/2007: Lynn Wheeler from Hapeville, GA replies: "What type of Herb would you recommend for fragile bones. I have not been getting my share of Calcium and my doctor is going to recommend as drug, which I am sure has some side effects. Help Please. Thanks"
[YEA] 01/21/2007: D from Los Angeles: "About 7 years ago, I took part in a bone density study where I was one of the "neutral" group. The director of the study (also a fantastic yoga instructor) was out to prove that yoga builds bone density. The study went on for 6 months and the participants had a before and after bone scan. Even though I was in the neutral group, (i.e., the group that was not required to take yoga 2x a week) I was allowed to continue with my own form of exercise, karate. At that point I think I was training about 4x a week. Long story short: When I went for my bone scan at the end of 6 months, everyone was very surprised to see that, besides a large percentage of the yoga group (sorry, can't remember the #s), I too had gained bone density! I still have my two bone scans in my files somewhere. I am not sure if she ever published the results."