Boost Bone Density: Diet, Exercise & Lifestyle for Stronger Bones

• Bone density decreases due to age, genetics, smoking, alcohol, inactivity, and certain diseases like endocrine disorders or arthritis.
• Essential nutrients for healthy bones include calcium, vitamin D, magnesium, vitamin K, zinc, copper, manganese, boron, and silicon.
• Incorporate foods like low-fat fish, dairy, spinach, sweet potatoes, oranges, bell peppers, and leafy greens into your diet.
• Weight-bearing exercises are crucial for building new bone and improving bone density.
• While full recovery may not be possible, consistent diet, exercise, and lifestyle changes can significantly restore bone density over 6-12 months; DEXA scans monitor progress.