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Improve Bone Density

To improve bone density, follow the lifestyle of a typical centenarian. Improve-Bone-Density | ArticleAnd assume you will live that long.

In January 2009, Mark Stibich, Ph.D, wrote about traits of centenarians on aboutus.com:

“Researchers interviewed 424 centenarians (people aged 100 or more) and asked them (along with their caregiver) about if/when they were diagnosed with the following 10 health conditions: hypertension, heart disease, diabetes, stroke, nonskin cancer, skin cancer, osteoporosis, thyroid condition, Parkinson’s disease and chronic obstructive pulmonary disease (COPD). They also asked about lifestyle factors, such as nutrition, exercise, smoking habits, etc. They were trying to link age of diagnosis with life expectancy. What they found was a bit surprising….

There are many lifestyle factors that can help you delay (and even prevent) age-related [conditions]. These include regular exercise, healthy eating, proper sleep and relaxation. You should also work to prevent disease through making good use of the medical care available to you. What the study doesn’t tell us is how taking good care of your health and actively working toward successful aging can impact your life expectancy. The study also did not consider the quality of life of the people who made it to 100. What I would like to know is what to do in my life to be sure I have as many healthy years as possible. The lifestyle factors mentioned above are a good place to start.”

Improve-Bone-Density | ArticleAnother key piece of advice to improve bone density is to start early. Peak bone mass is reached typically in people during their late 20s or early 30s. Leverage off natural bone building during those years with a healthy lifestyle. If you are beyond your peak years –-even postmenopausal -- it is still quite possible to improve bone density. No matter your age, you can still build bone.

Since your body begins losing about 1% of bone naturally yearly after menopause, experts --and the Food & Drug Administration -- recommend you take 1200 mg of calcium daily. Not all calciums are absorbed the same nor do they improve bone density equally well. Look for brands with a consistent record of being able to increase bone density. AdvaCAL has demonstrated impressive results among seven other calcium types in a recent meta-analysis published in the Journal Osteoporosis International. Other calciums in that meta-analysis included calcium carbonate (found in brands such Oscal®, Tums®, Algaecal®, and Bone Strength Take Care™), calcium citrate (Citracal®), calcium citrate malate (GNC®), calcium lactate(dairy), calcium gluconate, and calcium lactate gluconate. The latter two calcium types are typically found in foods. Note: trademarks are the property of their respective owners.

Improve-Bone-Density | ArticleFinally, to improve bone density, don’t skimp on vitamin D. Several bone health experts consider the FDA recommended daily intake of 400 IU to be far from adequate. Many suggest 1000-1700 IU of vitamin D daily, especially if you are  determined to improve bone density.