I have been told my bone density is low – what can I do to help?
Include calcium in your diet
- Recommended levels for adults is 1000Mg of calcium per day.
- Good sources of calcium include dairy products, almonds, broccoli, kale, and soy products such as tofu (yuk!).
Ensure you are getting enough vitamin D
- Your body needs vitamin D to absorb calcium.
- Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna.
- Sunlight also contributes to the body’s production of vitamin D – so ensure you get some sunlight most days.
- If you’re worried about getting enough vitamin D, ask your doctor about supplements, as it is commonly reduced with our current lifestyles and diet.
- Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.
- I recommend at least one session per week (preferably two) of proper strength exercises (eg squats, weights to a point where you are working hard – not light little weights). This will enable your body to be stressed to the point that the tendons PULL on your bones. For bones to grow, like a muscle they must work.
Avoid substance abuse
- There is evidence that people who smoke, as well as drink regularly are more likely to have low bone density.
- In my experience, clients with low bone density take a lot of time to build the density back up. Trust the process of strengthening, and if things are not improving then speak to your GP about it, as it may be more due to hormones and underlying health issues.