Healthy bones don’t just help you avoid osteoporosis, which affects 1 in 3 women over the age of 50 due to low estrogen levels. Luckily, it’s easy (and fun!) to build better bones naturally to reduce the need for expensive prescriptions.
dance before dinnerr.
While you are waiting for the oven to preheat or the water to boil, turn on the radio and start shimmying. Just three minutes a day of weight-bearing activities like dancing and jumping helps him strengthen his bones. Weight-bearing activity puts good stress on bones and encourages bone growth.
please laugh
high levels of the stress hormone cortisol destroys bone tissue. Laughter to the rescue!flat Are expected Scientists at Loma Linda University found that laughing reduces cortisol by 39%. Queue up your favorite sitcoms and get ready for LOL.
taste the chicken wings.
This hearty dish will satisfy your hunger When protect your bones Dark meat contains vitamin K, a nutrient that helps reduce the risk of bone fractures. osteoporosis journal A scientific review points out that vitamin K deficiency is correlated with fractures. Vitamin K, also found (at higher levels) in leafy greens such as spinach, turnip leaves, kale, broccoli and Brussels sprouts, helps build the supporting framework that keeps bones strong.
A bite of cherry spritzer.
women with enough shops in melatonin, Sleep hormones that stimulate cells to build bone may have denser bones than those with lower levels. Pineal Research Journal This hormone is said to improve bone density. Simply drink 8 ounces of melatonin-rich tart cherry juice daily. Try mixing it with seltzer for an effervescent kick!
try this supplement.
To offset the menopausal drop in estrogen associated with bone weakening, try soy isoflavones that mimic estrogen. Postmenopausal women who consumed 75 milligrams daily had a 54% increase in bone density. Asia Pacific Journal of Tropical Medicine found. Try: Swanson Soy Isoflavones (purchased from Amazon, $15.24).
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This article originally appeared in our print magazine, Woman’s World.
