If you have a family history of osteoporosis or have a chronic disease causing regional or widespread osteopenia, there are several ways improvements in your diet and lifestyle can help. Although some instances of low bone density are irreversible, you can help slow the process.

Add Calcium and Vitamin D

Calcium and vitamin D are an important alliance when preventing or trying to reverse loss of bone density. Vitamin D facilitates the absorption of calcium and other trace minerals. Dairy products are the best source of calcium and are usually fortified with vitamin D. You may even find refrigerated juices fortified with both calcium and vitamin D. Some fish, such as mackerel and tuna, are other sources of vitamin D.

If you do not consume animal products, you may need to rely on supplements to ensure adequate amounts of vitamins and minerals. You can usually find vegan-friendly calcium and vitamin D supplements or multivitamins. No matter your dietary preference, it is good practice to incorporate a multivitamin into your diet, since it can be difficult to consume the appropriate amount of nutrients.

For more information, contact Do Vitamins or a similar company.

Do Weight Bearing Exercises

If you can safely participate in weight bearing exercises, you should incorporate resistance training into your exercise routine at least two or three times each week. You may want to start by using your own body weight for resistance and doing exercises such as push-ups and squats, which can improve bone density. As your strength and endurance increases, you can incorporate exercise bands or free weights into your routine.

Low bone density can be common in people with autoimmune diseases, such as inflammatory arthritis or lupus, and joint problems can limit their ability to engage in physical activity. If you have joint problems, try walking around your home consistently for a few minutes each day. You can try sitting down while working your upper body with resistance bands. Although you may be limited in the type and amount of exercise you can do, small amounts can add up over time.

Spend A Few Minutes In The Sun

Sunlight can help increase your body's natural ability to make vitamin D. However, you need to weigh your skin cancer risk against potential benefits. Unless you tan or burn very quickly, a few minutes of sunlight daily without sun protection should not pose a significant risk for skin cancer. If you have sensitive skin, a deeper skin tone or a medical condition that causes sun sensitivity, you will need to focus more on your dietary intake of vitamin D. Deeper skin tones will need longer periods of unprotected sun exposure before there are any vitamin D benefits, which is not worth the risk.

Treating bone loss before it becomes a significant problem can help prevent bone fractures from doing routine activities. Paying attention to your intake of vital bone-building nutrients and exercises can help you reduce mild and severe forms of bone loss.