Bone Well being For Ladies & How To Preserve Your Bones Wholesome

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Bone Health For Women & How To Keep Your Bones Healthy

They bones, they bones

Most women don't worry about their bone health – that is, until they worry. However, it is crucial that we start thinking about preventive health instead of waiting for something to go wrong for us. And aside from our weight and wrinkles (in other words, what's outside), but also the things we don't see – like our heart, their lungs, and our bones – we don't take them for granted.

This is because at the beginning of menopause or menopause (which can occur in some women as early as 30 years of age), the abortion cells begin to work overtime and bone loss accelerates. This degeneration is terrifying. It is our falling levels of estrogen that occur during menopause and cause calcium to leak out of the bones.

We women not only have to deal with hot flashes, insomnia or mood swings at this time of our lives. We could also lose up to five percent of our bone density every year for up to seven years after menopause – add that up over the years and you have a shocking statistic.

Replacing lost estrogen with HRT has been shown to preserve bone density. However, since some links between HRT and an increased risk of breast cancer were highlighted a few years ago, women are no longer routinely prescribed the drug. Instead, it seems to be about weighing the risks against the potential benefits.

So what can we do to protect our bone health?

The good news is that regardless of your age or exercise history, there are ways to slow down the deterioration of your bones. First, start eating foods higher in calcium (or take a supplement if your doctor advised you to, especially if he or she is concerned about your bone health).

Foods high in calcium are not only found in milk (which you may be limiting if you are on a weight loss plan and are watching sugar, as milk contains naturally occurring sugar called "lactose"). There are many foods rich in calcium that many people are not familiar with. These include Greek yogurt, sardines, dark leafy vegetables (like kale and spinach), Brazil nuts, and almonds. Avoid eating these calcium-rich foods (or taking your dietary supplement) with iron-rich foods at the same time, as this can affect how your body absorbs the mineral.

Does protein help or hinder?

The answer to this question is not easy. Basically, it comes down to the right amount of protein. Too little, and research has shown that the risk of fractures is correlated. Indeed, higher protein status has been associated with shorter hospital stays, decreased mortality, decreased complication rate after hip fracture, and general attenuation of femoral bone loss in the elderly. While excessive protein intake is associated with increased urinary calcium excretion. Several research studies show that the countries with the highest animal protein intake are the countries with the highest hip fracture rate. Confused? Don't be like that – the answer is little and often.

In accordance with the guidelines of motivation – regular but moderate protein intake – you are on the right path to better bone health. In fact, many customers find that as they reduce their portion sizes when they join our program, they are actually eating a little or a lot less protein (and significantly less carbohydrates and sugar). So the amount is not too high. If you're concerned about your bone health, you should also look for sources of protein that aren't animal-based for every meal (in other words, start experimenting with plant-based proteins like beans and legumes, and lentils, once or twice a week). See Jodie's wonderful chickpea recipe here.

Time to fit in with the resistance

Next, look at the type of exercise, not just the amount you are doing. Weight training has been shown to be the best way to balance these issues. It helps keep your bones strong while reducing your body's fat content and increasing the amount of muscle mass you have (read our blog on the site, the importance of strength training for weight control and overall health here.)

The key is to exercise regularly and vary the amount you do. The best way is to do a weight training (or a weight training where you lift your own body weight) with an interval workout or a HIIT workout (if you go to hell for leather for a few minutes) through a more relaxed pace, and then still once for a few minutes (continued over a period of 20 or 30 minutes). This is also an excellent workout for the heart.

Many women fear that when they lift weights, they will "massage" themselves, but that doesn't have to be the case at all. If you lift the right weight for you, you will not be massaging yourself – instead, you will build lean muscle. Many women also think that weight lifting or other strength training is a sport for young people. However, this is just a stereotype to ignore, as weight training can be of great benefit to the strength and general functioning of women ages 40, 50, 60 and beyond. In fact, I see many men and women in their 60s and 70s at my local gym and my own father (complete with two full knee replacements) works out with a personal trainer once or twice a week.

The truth is, women often do not place enough emphasis on the use of weights and think that this is the "man's section" of the gym while staying on the cross-trainer or stair master. However, strength training is of tremendous importance for women, especially later in life, in order to avoid not only osteoporosis but also stiffness, arthritis, and other debilitating conditions. By toning the muscles, they stay strong, healthy, and lean, which has the added effect of keeping your weight down and reducing the appearance of cellulite.

* Always seek advice from a professional before starting a strength program.

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