5 Simple Steps to Better Bones
Building strong bones is so important for women! You know all those stories about Aunt Alice falling and breaking her hip? That doesn’t have to be you! Follow these simple steps and reduce the risk of fractures, build stronger connective tissues and prevent injury.
Get out in nature. According to the National Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. So do some gardening, play in the sand, walk the dog and enjoy nature.
Eat a bone nutrient rainbow. Check out this article on the best bone-building foods.
3. Weight-bearing exercise. It wasn’t until the 1970’s that women were encouraged to exercise. At that time we were told to just do enough to stay thin and lean (and definitely not build muscles). Now we know that weight-bearing exercise is necessary for women. It can help slow down bone loss and even build bones. Tennis, jogging, even yard work are great. Here is a good list of different activities that are great for your bones.
4. Reduce stress. Practice deep belly breathing at least one time per day.
Try 5-5-5 breathing. Follow these steps:
Inhale very slowly through your nose for 5 seconds: 1-2-3-4-5.
Exhale very slowly through your nose or mouth for 5 seconds: 1-2-3-4-5.
Wait for 5 seconds: 1-2-3-4-5.
Repeat the process three more times (1 minute total).
Notice how you feel. (You should feel calmer.)
Massage therapy is also a great stress reliever.
Massage therapy eases the pressure put on sick or damaged bones and joints. It also improves circulation, which helps nutrients and oxygen reach struggling tissues. That, in turn, encourages healing and pain reduction.
5. Balance your hormones. Estrogen hormone therapy prevents bone loss and reduces the risk of fracture in the spine and hip. It can also relieve other symptoms of menopause, such as hot flashes and vaginal dryness.
In addition, there are at least 20 bone‐building nutrients that are essential for optimal bone health — “essential” in that our bodies cannot manufacture them on their own, so we must get them from our food and drink.
“Remember, none of these nutrients do their work in isolation — you need some of each and everyone, so they can all work together to keep your bones standing strong all your life long. Taking a top‐grade multivitamin-mineral complex and essential fatty acids will ensure that your cells have adequate levels of these nutrients ready at hand from minute to minute, day after day, to prevent bone loss leading to osteoporosis, other degenerative diseases, and accelerated” — Dr. Susan E. Brown, PhD
The 20 key nutrients are here: https://www.betterbones.com/bone-nutrition/20-key-bone-nutrients/
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