Seven Ways to Improve Bone Health

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let’s talk about seven ways to improve your bone  health now your peak bone density occurs in your late 20s personally i’m right at this point where  i have the peak bone density unfortunately it’s all downhill from here but as you start getting  older you start losing the density of your bone and your bones become softer and softer and softer  especially for women after menopause because they get this huge drop in estrogen and if you’re going  through menopause and you have a problem with the precursor for osteoporosis which is osteopenia  i would recommend taking something called dhea to help increase the precursor for these various  hormones including estrogen and i would really only take between 10 to 15 milligrams not too  much because it can also increase testosterone and we don’t want to do that we just want  to make the precursor for estrogen there in case your body needs it to make a little bit  more all right so the first thing to improve your bones is to start taking vitamin d3 i would  recommend taking 10 000 iu’s every single day now if you have a major situation with  osteoporosis i would take more i’d probably take 20 to 30 000 ius of vitamin d3 and then number  two with that vitamin d3 you’re also going to need k2 k2 is very very important in bone k2 works with  vitamin d3 so vitamin d3 increases the absorption of calcium in the blood but k2 takes that  calcium and derives it right into the bone if there’s not enough vitamin k2 then  calcium can tend to settle in the arteries as well in the joints now as far as the amount of  k2 i would use that as the ratio with d3 so if d3 is 10 000 i use i would take a 100 micrograms  of k2 and the type of k2 i would take is the mk7 version not the mk4 the mk7 so if you’re  going to take 20 000 ius of d3 you would take 200 micrograms of k2 make sense okay number three  i would take some organic grass-fed dairy probably some cheese to get your calcium that’s one of  the best sources of calcium all right number four increase your vegetables to get vitamin c vitamin  c has everything to do with collagen and there’s collagen in bone there’s collagen in connective  tissue that surrounds bone there’s collagen in your joints and so bone is not just about  minerals it’s about protein and vitamin c and other minerals in the vegetables will help  your bone also the dark leafy greens are loaded with calcium all right number five weight-bearing  exercise is a vitally important you’re going to add stress to the bone and your bone’s going  to actually adapt and get stronger from that stress all right next one is trace minerals very  very important especially copper manganese zinc all are needed for enzymes in certain proteins  that help build bone and number seven one of the trace minerals boron is really needed to just to  make the bone stronger so you might want to take that as an extra thing all right there you have  it the seven ways to improve bone health so if you’re enjoying my content which i hope you are  and you’re applying this knowledge to your health and you have a success i would really appreciate  you sharing your success story so click the link down below to my website where you can upload  your success story so you can help inspire others