Have you been diagnosed with osteoporosis? Do you have low bone density? If your answer is yes, check out this article to learn the natural ways to increase your bone density.

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Bone provides structure, supports your body, protects organs, & helps you move. Your body makes new bone faster at a young age and mostly reaches peak bone mass around age 30. But, with aging, you lose more bone mass than you gain. So, it is essential to build strong bones with the help of the correct diet and protect your bone health.

It is a matter of concern, especially for women reaching their menopause. After menopause, women become more prone to a condition called osteoporosis. In this condition, bone density decreases and makes bone brittle & fragile. For this reason, a woman reaching her menopause must be extra cautious with her diet to prevent such health problems.

Here are the 5 natural ways to increase your bone density:

1. Strength training:

A physically inactive lifestyle can lead to the risk of developing osteoporosis. Regular practice of strength training can help you increase bone density and prevent osteoporosis.

Lifting weight and strength training can help bone growth, strengthen bones, and maintain bone health. It is always better to consult a good trainer to practice these exercises. 

2. Add ghee to your meals:

Consuming ghee with your meals is a well-known remedy to strengthen your bones. Ghee is a rich source of fat-soluble vitamins like Vitamin A, D, K, and E. Among them, Vitamin K supports bone health by boosting calcium absorption. When your body absorbs the calcium properly, it ultimately improves overall bone health and helps you prevent bone-related problems. 

3. Vitamin D

Vitamin D is one of the essential vitamins for calcium absorption in the body. For this reason, it is good to sit outside in the sunlight for 15 to 30 minutes in the mid-day several times a week. When the skin is exposed to sunlight, it makes Vitamin D from cholesterol. It interacts with the sunlight and synthesizes Vitamin D.


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4. Calcium-rich food:

Calcium is one of the essential nutrients to build good bone health and protect them from ailments. Calcium, along with phosphorous, helps strengthen bones and increase bone density. So, it is essential to consume calcium-rich food items like milk, milk products, nuts (almonds), soybean, tofu, and green leafy vegetables. If you have low calcium levels, you should consult an Ayurvedic doctor and take the required supplement or treatment.

5. Abhyanga (self massage):

Abhyanga is a savior when it comes to bone and muscle health. Ayurveda recommends the daily practice of Abhyanga as a part of your dinacharya (day ritual). 

It helps to relax the muscles and relieve pressure from the bones & joints. It is also beneficial to improve blood circulation. Due to this, it helps in a better supply of nutrients and oxygen to the bones. As a result, it reduces joint pain and also prevents osteoporosis.

If you do not take care of your diet correctly, your bones become brittle due to aging. So, it is essential to add ghee to your meals and keep up with a diet rich in calcium & other essential nutrients like Vitamins K & D, phosphorous, etc. Apart from this, it would be best if you make abhyanga, sunbath, and strength training as a part of your routine. If you are going through menopause or facing issues like joint pain, stiffness, weak bones, low bone density, or osteoporosis, try these tips and observe the change in your bone health.