How To Dramatically Improve Bone Density

We make no bones about it:  Hearing that you’re losing bone density is never a good thing.

Your bones are made of nutrients, maintained by nutrients, and respond to the levels of available nutrients. If over time you’ve been losing bone density, you could be a victim of everyday micronutrient depleters that are robbing you of the essential nutrients you need to maintain and rebuild your bones.

But there are changes you can make that can set you on the path to better bone health. Read on to learn about lifestyle habits, smart supplementation, and dietary changes  that can bring about positive change – without working yourself to the bone.

Lifestyle Changes

Everyday micronutrient depleters can reduce the amount of micronutrients in your body. Driving down depletion involves identifying and modifying micronutrient thieves that keep you from functioning at your best. Some of your everyday habits, even those you think are healthy, may be causing you to use up vitamins and minerals faster, leaving you running low. You can drive down micronutrient depletion by addressing these seven key lifestyle factors:

• Stress
• Smoking
• Sleep
• Sunscreen
• Smog
• Smartphones
• Sweat

Smart Supplementation

When it comes to bone building, two nutrients top the list:  calcium and vitamin D. Your doctor may recommend you take supplements of both, but you can also get them through the foods you eat. Calcium is a major component of bone tissue and essential for bone strength and structure. In fact, approximately 99% of your body’s calcium is stored in your skeleton. Vitamin D is also essential for bone health, and plays a key role in calcium absorption and regulating bone turnover.

Magnesium, which is involved in over 300 reactions in your body, is also important for bone health, with approximately 60% of this mineral being found in bone tissue. Vitamin K, too, plays an important role in maintaining bone strength and preventing bone breakdown. And low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density.

Dietary Changes  

If you’re looking to improve your micronutrient sufficiency and achieve healthy bone density, consider switching to rich foods, which means eating a micronutrient-rich diet based on whole-food options. A micro-nutrient diet provides the vitamins, essential fatty acids, minerals, and amino acids you need to function at your best. But finding the right foods can take a bit of work:  Many of today’s food options not only come from soil with depleted mineral levels and ever-increasing CO2 levels, but also contain genetically modified organisms (GMOs). In addition, factory farming, global distribution, and unhealthy food processing and cooking methods all further deplete food’s micronutrients. Even some of the “healthy” foods you enjoy – and that you think are beneficial to your health – may be worsening your nutrient depletion by making it so that you can’t absorb your micronutrients.