Healthy bones do more than just help you dodge osteoporosiscondition that affects one in three women over 50 due to decreased estrogen levels: they also keep you stable and secure on your feet. Fortunately, it’s easy (and fun!) to build better bones naturally to reduce the need for an expensive prescription.
dance before dinnerR.
While waiting for the oven to preheat or the water to boil, turn on the radio and start shivering. Just three minutes a day of weight-bearing activity, such as dancing or jumping, is effective for strengthening bones. Weight-bearing activity puts a good kind of stress on your bones, signaling them to grow.
Laugh.
High levels of the stress hormone cortisol break down bone tissue. Laughs to the rescue! Even anticipating a laugh reduces cortisol by 39 percent, say Loma Linda University scientists. So find your favorite sitcom and get ready to LOL.
Savor the chicken wings.
This hearty dish satisfy your hunger Y protect your bones. dark meat contains lifemeterink, a nutrient that can help reduce the risk of fractures. Indeed, a 2019 Osteoporosis Journal scientific review indicates that a deficiency of vitamin K is correlated with bone fractures. Also found (in higher amounts) in leafy green vegetables like spinach, turnip greens, kale, broccoli, and Brussels sprouts, vitamin K helps form the supportive framework that keeps bones strong .
Drink a cherry spritzer.
Women with adequate reserves of melatonin, a sleep hormone that also stimulates cells to build bone, you may have bones that are denser than those with low levels. A study published in Pineal Research Journal says that this hormone improves bone mineral density. Simply drink 8 ounces of tart cherry juice rich in melatonin daily. Try mixing it with mineral water for a bubbly kick!
Try East supplement.
To offset a menopausal drop in estrogen that has been linked to weaker bones, try estrogen-mimicking soy isoflavones. Postmenopausal women who took 75 milligrams daily increased their bone density by 54 percent, according to a study from the Asian Pacific Journal of Tropical Medicine found. Try: Swanson Soy Isoflavones (Buy on Amazon, $15.24).
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This article originally appeared in our print magazine, women’s world.
