If you’ve ever asked your doctor how to increase bone density, there are some simple steps you can take. When it comes to diet, making sure you are getting plenty of calcium is key; it can be found in cheese, yogurt and milk, as well as various vegetables including collard greens, and in salmon and sardines. Vitamin D and magnesium are also good when it comes to ensuring healthier and stronger bones, and foods containing vitamin B are also beneficial. These include red meats, dairy products and shellfish. Don’t forget your vitamin C; most experts recommend that your intake should be somewhere between 75 to 90 mg, and citrus fruits, fortified cereals and spinach are all good sources. Finally, aerobic exercise can improve bone density too, even 30 minutes a day, and if you drink alcohol or smoke, try to do so in moderation.
