how to increase bone density
how to improve bone density
low bone density
Osteoporosis symptoms
osteoporosis causes
what causes osteoporosis
exercises for osteoporosis
Osteopenia Treatment
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Would you like to learn how to increase bone density? In this weeks
video, I tackle Osteoporosis and offer some solutions to this
degenerative disease.
The facts:
1-2 females will have osteopenia or osteoporosis
1-5 males will have osteopenia or osteoporosis
People will lose bone density because of:
1. Aging/sedentary lifestyle
2. Lack of a wide variety of proper nutrients; not just calcium
3. Certain medicine such as blood thinners, and certain anti
inflammatory medicine
Here are some solutions:
Eat more vegetables. I always say that you can eat an unlimited
amount of green veggies and this applies more than ever in this video.
Spinach and kale are great. Have a minimum of 5 cups of veggies per
day. Veggies are alkaline and will naturally decrease inflammation in
our body.
An adult needs 1000-1300mg of calcium per day
If you think that milk is your answer for how to improve bone density
you're wrong. There have been studies done that even though the milk
we've been
drinking for generations does have a lot of calcium, it does not
necessarily lead to strong bones as the ads have claimed
Calcium from milk and other animal products is absorbed at a much
smaller rate than from plant based products. Beans, nuts, and
especially green vegetables like kale have been shown to have a
better effect on calcium absorption than milk. Just because its got a
lot of calcium doesn't mean your body is absorbing all that calcium.
Also eat more omega 3 fatty acids to help the absorption of calcium.
Now lets get to what really works 100% of the time to increase bone
density, recover from low bone density, and prevent you from ever
losing it again...Exercise!!!!
Many doctors believe in walking or running to increase bone density,
but...I don't believe this is going to give you the results you want.
I know a doctor being wrong about something and a trainer being
right...mind blowing.
Having extra weight on your bones, joints, and muscles during
exercises is not only beneficial, but necessary for your survival. I'm
sure you've heard the saying, "if you don't use it you lose it." Well the reason
that you're losing bone density is because your not using it. Great
movements to increase bone density are Squats, Lunges, push ups, and
really almost any other basic weight bearing exercises I can think of.
Start with low weight or just your body weight in the beginning and
work your way up. Your bone density will improve more as you increase
your weight and overall intensity over time.
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Working out is far more tolerable when you have someone else exercising with you. No matter what exercise you are doing, you can multitask and catch up with your friends. This will make the time go by faster, and you will forget about exercising. Use your friends- that is what they are there for!
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Avoid doing the same workout daily. When you cease to find your regimen enjoyable, the chances that you will abandon it entirely increase greatly. Variety is key. Have multiple music options or learn a completely new routine. Always keep an eye out for a new and interesting workout to add to your exercise routine.
Select a reward for yourself every time you reach one of your goals. The promise of a reward can keep you motivated by giving you something fun to anticipate and work towards. You can use little rewards for yourself. They don't need to be large purchases; anything that will keep you motivated is worth it. For example, you could treat yourself to a film you have been wanting to see or purchase a new pair of jeans.
While you have to do chores everyday, working out should not be one of them. There are many ways to develop exercise routines that are engaging and fun. Use the information in this piece to turn your exercise routine into something fun, rather than something you dread.
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