I am 19 with poor bone density how can i improve it ?

Find cause.: In order to improve bone density a cause should be sought. Disorders such as vitamin d deficiency, hyperthyroidism, malnutrition and excess of cortisol may be associated with low density. Correction of the problem should improve bone density particularly at 19 years of age. A variety of medications may improve bone density but best results would come from understanding the cause.

Calcium and Exercise: Ger enough calcium. One of the biggest determinants of bone mineral density is lean body mass. Exercise is important for building lean body mass and for loading bones. This load is important for bone mass as bone strengthens as stresses are put upon it. Weight-bearing physical activity such as walking or running is better for building bone than non-weight-bearing activities such as swimming.