Are you taking care of your bones? Osteoporosis is a widespread condition -- it's estimated that nearly eight million American women are battling it. So it's important to take proactive steps to protect your bone health. May is Osteoporosis Awareness and Prevention Month -- a good time to bone up on the simple steps you can take to strengthen your skeleton.

• Exercise is one of the most important things you can do to build strong bones. Be sure to choose weight-bearing activities, like jogging, tennis, and jumping rope. Lower impact activities, such as walking and stair climbing are also weight bearing.
• Nutrition also plays a role in bone health. Choose plenty of calcium-rich foods, like low-fat dairy, dark leafy greens (like kale), broccoli, almonds, apricots and figs. Remember, calcium and vitamin D work hand in hand, so be sure to get plenty of vitamin D, as well. Sources of vitamin D include fortified foods, supplements and small doses of sun exposure.

It's also important to quit smoking and limit your alcohol intake. And check with your doctor to see when he/she recommends a bone density test.

Source

Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

Source

Once, I was at my son's school during recess and noticed that (other than a few exceptions) it was mostly boys playing kickball and girls sitting in small groups around the jungle gym chatting and playing cats cradle. At the time, I didn't think much of it, but I was reminded of it the day when I read an article about how young and old females aren't as active as males.

Researchers from Liverpool John Moores University followed 10 and 11-year-old children during recess and found that boys tend to engage in more active play than girls. On the flip side of the coin, another study found that women over age 70 are less likely to be active than men.

It's important for everyone to be active. But it's certainly important for girls (during the formative years when their bones are growing) and older women (who need to maintain bone density) to be physically active.

Source

Who can forget the image of Carol Burnett as Scarlet O'Hara, complete with curtain rods? Actress and comedian Carol Burnett is as loved as the quirky characters she's played. So it's great to hear that she's taking good care of herself.

When asked what her New Year's resolution is, Burnett said, "Just to keep on keeping on -- and something for my own personal self, to continue to exercise. It's a tough one, but I do pilates, and they do help, for the bones and general flexibility. You have to have a trainer, and I have a wonderful gal who helps me. I'm not too thrilled as I'm doing them, but afterward I feel great."

Check out other TV stars New Year's resolutions.

Source

Enrolling your kids in sports can improve their self esteem, get them in shape and help them develop a life-long habit of being active. These are some very good reasons to get them on some sort of team, yes? But there's another good reason they should get on the playing field -- playing ball as a teen can help keep their bones healthy for up to 40 years.

According to recent studies, sports like basketball, baseball, volleyball and soccer can help keep kids' bones strong well into old age, even if they don't keep the activity up. That's not to say they should give activity up as they age, but it goes to show that what you do in your teenage years can have lasting effects on your health.

So come spring, get your teenager active -- if you can, that is.

Source

Fitness is important at any age -- it keeps your body looking and feeling good, it helps prevent a host of chronic conditions, and it boosts your energy. But as you approach the big 4-0, there are some additional reasons why exercise is important.

Exercise helps alleviate some of the symptoms of perimenopause, which can begin anytime during your 40s. Exercise is also a proactive measure against the estrogen loss that will occur later during menopause; it can help prevent related problems such as bone loss. Menopause may seem far away -- but being active now will make it easier when menopause comes knocking on your door.

Revolution Health has fitness tips for women in their 40s:

• Increase your core strength, balance, and flexibility. Improving these areas and maintaining them will help prevent falls and stiff, achy joints as you get older. Activities such as Pilates and yoga will help. AOL Health has tips on strength and flexibility exercises.
• Do weight-bearing exercise. Bolster your bone density by participating in weight-bearing activities such as jumping rope, aerobics, tennis, and jogging.
• Keep up the cardio. Cardio workouts will help keep your heart strong and help you maintain a healthy weight.

Source

You know good nutrition leads to better health. But did you know it can lead to a more beautiful you?

Source

My colleague at the Active Health Network, and yoga expert, Stacy McCarthy, has some pretty enlightening information to share about the two things that keep you running, jumping, and dancing for fitness. Your feet! Spend about a minute watching this great clip, and spend the rest of your life moving in the upright position.

For more fun fitness tips, recipes and videos ...

Source

You are what you eat, right? Since women have unique nutritional needs, like extra calcium and iron, it is important to address those differences through healthy whole foods.

If you need a little help knowing what the best foods are, Nursing Degree has put together a comprehensive list of the 100 best foods for women. What's nice about this list is:

• these are foods that are good for everyone, so we can serve them to our families.
• the list is segmented into categories: foods for overall health, bone health, skin health, weight loss, antioxidants, and other nutritional focuses.
• there are a variety of choices under each category, so you can pick and choose the foods you like.
• dairy is not stressed as the best food source for bone health, which is great for those who are allergic to dairy or simply don't believe it is a healthy food.

Source

I'm not one to buy into claims that a pill can suppress my appetite or a chocolate shake can keep me full from morning until dinnertime. I prefer natural remedies for feeling full -- like eating healthful foods.

There's another natural way to suppress appetite, says RealAge. It also happens to burn fat, fight disease, strengthen bones, and improve mood. Any guesses?

It's exercise.

Source

Sometimes I worry about my bones. My grandma had osteoporosis, and my mom is taking measures to keep from falling prey to the same condition. Seems I should follow suit. Here's how I might bone up on staying strong, according to RemedyLife.com.

• Eat a diet rich in calcium and take a vitamin D supplement.
• Get at least 30 minutes of exercise, like walking and running, most days of the week.
• Engage in strength-training at least two days per week.
• Get a bone density screening at the time of menopause (or around age 50).
• Limit salt intake -- it causes the body to excrete calcium.
• Limit soft drinks.
• Don't smoke.
• Don't consume more than one or two alcoholic drinks per day.

Source

Are you thinking about upping your magnesium intake after reading yesterday's post about strong bones? If so, here's a snack, right from the pages of HEAL magazine, that you might try. It contains a recommended magnesium component: Avocado. Even if you're not so concerned with magnesium but just want a tasty treat, give this recipe a try.

Avocado & Corn Salsa

3/4 cup frozen corn, thawed
1/2 cup quartered grape tomatoes
1 medium avocado, diced,
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/4 teaspoon kosher salt (or not)

Toss all these ingredients together in a medium bowl, serve with tortilla chips, and there you have it. Rest assured, each of the eight 1/4 cup servings in this dish won't break your health bank with their 50 calories, 3 g fat, 5 g carbohydrates, and 37 mg sodium.

Source

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.

Source

When polar bears are pregnant, they spend three critical months of the pregnancy hibernating in a snow den. Sounds ideal, doesn't it? During that time, they don't eat or drink anything, and yet they still manage to create a perfect little polar bear, who is born shortly after the mama comes out of hibernation. Cute story, right? But to scientists, it's more than that--it's a miracle.

Think about it: How does a polar bear have the resources to build strong baby bones without eating for three months? Pretty remarkable, huh? And it could mean a world of difference to women suffering from osteoporosis. Researchers are looking into ways to replicate the bone-building abilities of polar bears in older women, who are particularly prone to the disease.

But it will be a long time coming before we know how to build bones in humans as effectively. In the meantime, protect yourself from osteoporosis by eating well, getting your calcium and exercising regularly.

Source

I know I need to keep my bones strong because my grandmother, when she was alive, had osteoporosis. The more she aged, the more rounded her frail little back became. And like many seniors do, she eventually broke a hip and struggled to recover from this bone-crushing experience.

Ideally, I would have built strong bones nearly a decade ago -- it's most important before the age of 30 and can be the best defense against developing osteoporosis, a disease in which bones become fragile and are more likely to fracture, or break. Typically occurring in the hip, spine, and wrist, osteoporosis can be prevented. Good thing, because there is currently no cure or treatment for the disease.

Straight from the National Osteoporosis Foundation, here's how you can baby your bones.

• Get your daily recommended amounts of calcium and vitamin D.
  
• Engage in regular weight-bearing exercise.
• Avoid smoking and excessive alcohol.
• Talk to your healthcare provider about bone health.
• When appropriate, have a bone density test and take medication.

Source