How can I increase my spine bone density?

1. Do weight-bearing exercises
2. Increase calcium intake
3. Add vitamin D
4. Make healthy lifestyle changes
5. See a chiropractor

The density of our bones — especially those in our spine — is important to our overall health. If your bones lose density, they’re more susceptible to fractures and injury.  Your spine’s bone density changes over time. Throughout all stages of life, your bones use nutrients and minerals to rebuild and gain strength. However, this ability to maintain healthy bone density becomes impaired with age. Luckily, there are a few things you can do to prevent this. Want to know how to increase spine bone density? Keep reading for tips to naturally support your bone health. 

Do weight-bearing exercises

Including regular exercise into your weekly routine is one of the most important things you can do to keep your spine healthy and strong. Some types of exercise — such aerobics and other weight-bearing routines — are especially beneficial for your bone density.  Studies have shown these activities can improve bone mineral density, bone strength, and bone size — all of which benefit your existing bone structure. Some exercises to do to help rebuild your spine bone density are:

• Go for a walk or jog — typically 20 to 30 minutes, at least three times a week is recommended.
• Inclines, bench steps, and jumping exercises — these are more vigorous exercises but still low-impact aerobics that helps strengthen your bones
• Resistance or strength training — pushing, pulling, and lifting weights, or using resistance bands can promote overall strength and bone density.

Increase calcium intake

The primary nutrient for bone health, calcium is needed to repair your bones each day. It is recommended that adults get at least 1000 mg of this nutrient daily. Here are a few ways to increase your calcium intake:

• Have some oatmeal — unsweetened oatmeal has around 100 mg of calcium.
• Have seafood — sardines, salmon, shrimp are packed with calcium.
• Eat more greens, nuts, and beans — also rich sources of calcium, and are easy to add to recipes like soup. 
• Take a calcium supplement — if you struggle to take in enough calcium, consult your doctor about taking supplements.

Adding these to your daily routine won't just benefit your spine, but all the bones in your body — that's why they're recommended by all sorts of doctors and dentists in Drummoyne!

Add vitamin D

Vitamin D is another essential nutrient for your spine bone density. This vitamin is used for your body to properly absorb calcium, making it essential to bone health.  There are two ways to increase your vitamin D intake:

• Vitamin D-rich foods — seafood (such as salmon, sardines, mackerel), liver, egg yolks, fortified foods (such as some breakfast cereals).
• Sunlight exposure — Sunlight helps your body absorb vitamin D naturally. Get at least 10 minutes of sun exposure in the morning.

Make healthy lifestyle changes

Certain vices leach nutrients from your body, affecting your health. This is especially bad for those struggling to maintain healthy spine bone density.  Two lifestyle changes that can make a big difference in bone health include:

• Quit smoking — research shows that smokers are at higher risk of bone disease (like osteoporosis), and fractures.
• Avoid drinking alcohol — heavy or frequent alcohol consumption hinders your body’s absorption of calcium and vitamin D. This can increase your risk of spine bone density loss. 

See a chiropractor

Chiropractors not only address the symptoms caused by spine bone density loss — such as back pain or a stooped posture — but also promote your healing. Chiropractors use treatments like spinal manipulation to help to reduce pain, restore mobility, and provide other benefits so you can move with ease.  These treatments are also scientifically proven to boost your body’s natural healing process. Studies show that chiropractic care stimulates osteoblast production, which are cells that work to repair and replace bones in your body. Treatment-induced cell stimulation is helpful for many patients. Chiropractors also take a holistic approach to your treatment. At Chiropractor Philippines, our team takes great care to help you achieve both physical and mental wellness through our therapy options. Our team will work with you to develop a treatment plan that addresses your specific spine issues and meets your needs for optimal health.

Key Takeaway

If you’re wondering how to increase your spine bone density, consider using these tips. They can help you maintain healthier bones as you age, and reduce the risk of bone disease.  Interested in the benefits of chiropractic care for your bone health? Chiropractor Philippines’ team is here to answer any questions or concerns you may have! Contact us here and we’ll help you get some much-needed relief for your body.  Author’s Note: This entry was optimized by the best SEO Services Agency in the Philippines – SEO Hacker