motd Monday Jan 30, 2012 - bones

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TONED BONES

Monday, 30 January 2012

As we get older, our bones aren't as strong

as they would have been when we were teenagers. The

density of our bones decreases as we age. That

decrease in bone density is more prevalent among women

than with men.

There are steps you can

take to help keep your bones toned and strong as you

get older.

Osteoporosis is a condition that causes the

bones to become more brittle. Some of the risk

factors that lead to this brittle bone condition is

out of our hands. It's often genetic, making it more

likely you'll get it if the condition runs in your

family. But, in spite of that, there are steps you

can take to help keep your bones toned and strong as

you get older.

1)Choose low-fat dairy products. Milk,

cheese and yogurt contain a form of calcium that your

body can easily absorb. Calcium helps build strong

bones. Choose 1% dairy products over whole-milk ones

and you'll get the same amount of calcium without

adding the fat and calories which will

help keep your weight down. Remember, added weight

only puts more

stress on

your bones.

Get plenty of Vitamin

D.

2)Get plenty of Vitamin D. Your body needs

that Vitamin D to help you absorb calcium more

effectively. Your skin actually produces Vitamin D

when it's exposed to the sun. But you don't want to

overdo that sun exposure either. Vitamin D can be

found in food sources like fatty fish, such as salmon

and other seafoods. Your doctor may even suggest you

take a supplement to get the Vitamin D your body

needs. Discuss it with him or her.

3)Researchers also suggest you eat prunes to help

keep your bones strong. (This one kind of

surprised me.) But prunes have been shown to actually

help slow

the rate of bone loss in our

bodies. Start with two or three prunes a day and work

your way up to six per day. (Just be sure to count

them as fruit servings on your Foodmover.)

Walk and lift weights.

4)Walk and lift weights, (not at the

same time). But oh, this one was my fave! Walking is

a form of weight-bearing

exercise that

helps strengthen the bones in your legs, hips and

lower spine. Weight-lifting is a strength-training

exercise, building muscles and bones in your

arms and upper spine.

So, there you have it. And, if you follow my advice,

you can keep those bones of yours toned and

stronger...longer, even as

you get older!

Love,