That's Fit

Get this: Even small improvements in bone density can have a major public health benefit, says one researcher involved in an ongoing Health, Aging, and Body Composition Study (Health ABC). One way to make such an improvement is to up your intake of magnesium. Magnesium helps the body use calcium, keeping bones strong. Are you getting enough? Probably not.

Through the Health ABC study -- 2.038 elderly men and women were studied -- it was determined that the more magnesium taken in, the more dense the bones are. Specifically, for every 100-milligram increase in magnesium, there appears to be a two percent increase in bone density. This finding does not hold true for African-Americans, perhaps due to a difference in hormones. Still, everyone can benefit from magnesium, says HEAL magazine.

Aim for three or four daily servings of low-fat dairy products if your body can tolerate them. Also, get plenty of magnesium-rich foods like dark, leafy green veggies, beans, avocados, and nuts. If that doesn't put you in a healthy range -- 420 mg per day for women and 320 mg for men -- then consider a supplement if your doctor gives you the OK. Just don't go overboard -- experts say 350 mg is a safe upper limit.