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Q:

My family members suffer from low bone density. What is the best diet to improve the quality of our bones? Are there any exercises to improve bone density and prevent osteoporosis?

Sent in by Aurora, on 24-Sep-2012, under Fitness.

A:

Osteoporosis is a serious health concern, especially for older people. There could be nutritional deficiencies that your family members have, and that should be addressed with your doctor. Once you determine the cause of low bone density, your doctor may recommend certain supplements, such as Vitamin D, Vitamin K, and/or Calcium. A diet rich in these vitamins could potentially prevent future bone density loss and osteoporosis. Foods such as eggs, oily fish (salmon, sardines, tuna), and fortified dairy products are high in Vitamin D. For Calcium-rich foods, try adding broccoli, kale, low-fat dairy, and oily fish to your diet.

Exercise has been proven to increase bone density, particularly strength training (squats, lunges, pushups), and weight lifting. Also, cardio exercises such as running/jogging, fast walking, stair climbing, jumping rope, and jump training are great bone density building sports.






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