5 Ways to Improve Bone Density

We all know that our bones – and everything else for that matter – weaken with age. In fact, by the time you reach the ripe old age of 30, your bone density has peaked and starts to decline thereafter.

Having good strong bones well into advanced age is achievable. Here are some ways that you can slow down this decline even after 50 and 60, and live a young life well into your retirement.


You’ve heard the saying that “if you don’t use it – you lose it.” This goes for your bones also. One of the best things you can do to maintain or increase bone strength is to do weight bearing exercises. The use of weights is recommended unless you already have osteoporosis. Other great activities are walking, hiking, dancing, jogging – anything that puts weight on your bones.

If you are just starting out, it might be a good idea to use a trainer to set up your program.

Eat Leafy Greens

Everyone knows you need calcium for healthy bones, but did you know your bones also need vitamin D, vitamin K and potassium? All these nutrients are found in abundance in leafy green vegetables.


Stretching is excellent for your joints, muscles and bones. If you are unsure of how to stretch correctly, check a video on YouTube or other websites on the internet. In fact, you could also find workout, yoga and other physical exercise videos to get you moving.

Take Supplements

To be sure you’re getting enough of the nutrients you need to maintain your bone health and prevent osteoporosis, ask your physician to do a blood panel to check your levels of potassium, calcium and vitamins D and K. Usually they do this on a routine basis after a certain age. If your levels are low in any of these nutrients, you may need to take supplements.

Have a Bone Density Test

Know how your bones are doing and request a bone density test, especially if osteoporosis runs in your family.

To read more about bone density tests and osteoporosis contact Southtowns Radiology today.

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