Legs

Question
Dear Expert,
Good Day!
I would like to get your help to learn 揌ow to increase the Bone Density?br> I am 22 (male) and have started running as exercise form the last 15 days but I am feeling my legs stressed (somewhat tiredness and pain in the legs).
I think my all bones (including teeth) are suffering the same problem(less bone density).
What diet should I take to overcome this all. However, I am taking milk regularly.
Also please advise what causes of less density of bones are.  I think masturbation is the main cause as I am masturbating from the age of 14.  As due to masturbation much Protein is wasted in shape of semen so I am facing the deficiency of Protein. Am I right?
Yours truly,
Rizwan


Answer
Hi Rizwan
Your bone density increases over time with weight bearing exercise such as running and weight training.Your diet should just include a well balance of protein carbs and good fats.Fruits,veges.turkey,fish.,egg whites,lean beef,olive oil,flax seed oil,walnuts, almonds.It takes a lot patience and being consistent.You just started so just relax and put a good program together for the long haul.

All the best

John