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bone health

How to Have Healthy Bones
healthy living

Invest in Your Bone Bank, and Do It Soon

On my last visit to my doctor, I was surprised to find out that bone strength peaks in women by the age of 35.
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On my last visit to my doctor, I was surprised to find out that bone strength peaks in women by the age of 35. After that, the body stops producing new bone and gradually loses bone mass. And in certain cases, bone loss can result in osteoporosis. Not only can osteoporosis result in a reduction of height, it leaves the body more susceptible to bone fractures. My doctor says that it's extremely important to maximize our bone strength now, to avoid the onset of problems later. Luckily, this can be done through proper diet and exercise.

Here are the two most important thing to consider for bone health:

7 Reasons to Strength Train
Strength Training

7 Reasons to Strength Train

Have you starting lifting weights yet?
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7 Reasons to Strength Train

Have you starting lifting weights yet? As a reformed cardio junkie, I have learned that a little strength training goes a long way. Weight training just twice a week is all it takes to help change your body inside and out. If you still need some convincing, here are seven reasons to get pumped up about strength training.

Helps You Lose Inches Strengthens Your Bones Too Weight Lifting Improves Your Mood The Caloric After Burn Muscle Mass Fights Diabetes More Bang For Your Buck Makes You Stronger
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Food Sources of Manganese
healthy living

Why Do We Need Manganese?

Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often.
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Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often. Just because it's rarely mentioned, doesn't mean it 's not important. Manganese has many health benefits to our bodies. It keeps your bones strong and healthy, and is important in synthesizing fatty acids and cholesterol. It's essential in keeping your blood sugar levels and thyroid functions normal. You also need manganese for healthy nerves, and it can protect your cells from free-radical damage.

Sounds pretty important, huh? To find out how much you need and what foods contain manganese read more

Calcium Content in Foods
healthy living

How Do Calcium-Rich Foods Stack Up?

Calcium is crucial for women's bone health, so it's absolutely imperative that you get enough in your diet.
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Calcium is crucial for women's bone health, so it's absolutely imperative that you get enough in your diet. You can fortify yourself with calcium supplements, but since women need at least 1,000 milligrams per day or more, we should also seek out calcium-rich foods. Think you know how these foods stack up, calcium-wise? Take my quiz to find out.

Source

Take the Quiz
How to Build Stronger Bones
healthy living

5 Things About Building Stronger Bones

Many of us tend to think about bone health as an issue for our mothers or grandmothers, but the way we treat our bodies now affects bone strength later.
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Many of us tend to think about bone health as an issue for our mothers or grandmothers, but the way we treat our bodies now affects bone strength later. There are a number of culprits when it comes to low bone density, but the good news is there are things you can do to prevent bone loss. Fitness magazine got the lowdown on bone health from several experts. So check out these five things about building stronger bones, and get on your way to building a sturdier frame.

  1. Thinner women are more likely to experience bone loss at a young age, according to Elizabeth Shane, MD, of the Columbia University Medical Center. She described some of her female patients in their 20s and 30s, saying, "They are trying so hard to keep their weight low that they're skimping on important nutrients or working out too much. It's a recipe for early bone loss."
  2. Be sure you're getting enough bone-building calcium and Vitamin D.

To see three more things about bone strength, read more

Green Exercise: Try These Moves With a Jump Rope
jump rope

Green Exercise: Try These Moves With a Jump Rope

I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame.
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I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame. Let me just say that jumping rope is a great way to get your heart pumping, work on your coordination, your balance, and your agility. It also burns calories beautifully since you're moving your own body weight against gravity. Plus it tones your calves, thighs, back, abs, shoulders, arms, and bum. Jumping also helps to strengthen the bones in your lower body (which is so important for women). All that and it requires no electricity, so it's good for Mother Earth.

So now that you're anxious to start jumping, I have some moves for you to try, so read more

What's the Deal With: Magnesium
Spinach

What's the Deal With: Magnesium

I keep reading about foods that are high in magnesium, and I nod my head and I think "Great."
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I keep reading about foods that are high in magnesium, and I nod my head and I think "Great." Today, when nodding my head I finally asked myself if I knew why this mineral is important to health and I realized I was clueless. So, I did a little research and here's what I found.

  • Magnesium is in our bones!!!! Approximately 50% of total body magnesium is found in bones. The rest is found in cells of body tissue and organs.

  • Our bodies cannot produce magnesium so it is important to eat a diet rich in the mineral. The recommended daily intake (RDI) of magnesium is 300 to 320 milligrams for pre-menopausal adult women. If you are under 18 years the RDI is higher - 360 milligrams. Chard and spinach are both excellent sources of magnesium. A cup of each has a little over 35% of your RDI. Tofu is a great source as well - containing 130 milligams per 120 grams.
  • Magesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system.
  • This mineral helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
  • There is a complex and not completely understood relationship between the mineral calcium and magnesium. So it is important to eat a diet rich in both.
  • It is believed that magnesium plays a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.

If you are experiencing muscles cramps, you could make sure you are getting enough magnesium since a deficiency in the mineral can lead to cramping. In fact magnesium is required for over 300 biochemical reactions in the body. I'd say that is why it is considered an essential mineral.