Women's Health: Bone

Hello Fit-NOW Friends!

Our bodies are well oiled machines and have a lot of components that we are responsible for taking care of to keep us moving. We have been discussing different topics of Women's Health the last three weeks. I hope you have found something useful to apply to your life. Today I would like to chat about our skeleton, our bones. It's time to bone up ladies! Our bone health is crucial to live a healthy life. For women, by the age of 20 years old we have generally completed the growth of our skeletal mass. Then once menopause starts our bone mass starts to decrease rapidly. This can increase the risk of osteoporosis. This disease is not prejudice and it can effect men and women of all ages; however, it does tend to target a specific group of individuals such as: 

• Female
• White/Caucasian
• Post menopausal women
• Older adults
• Small in body size
• Eating a diet low in calcium
• Physically inactive

However, we don't have to become a part of the statistics! It's not to late! Start today!

To help prevent osteoporosis you can start with what you eat. What we eat is a direct reflection on our bone health. Are you noticing a pattern here with our diet? The direct affect of what we put into our mouth affects our health down to our BONES! Here are a few more important items to add to your daily diet that contain high levels of calcium which in turn can absorb into your body. You can also find many of these wonderful foods in our Home Delivery Nutrition Program.

• Dairy products—low fat or nonfat milk, cheese, and yogurt
• Dark green leafy vegetables—bok choy and broccoli
• Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
• Nuts—almonds

Next, you have to get off the couch and off your butt to get moving! Most studies contest you need to exercise at least 30 minutes a day as a start. A good place to start is our Semi-Private Personal Training that helps get you exercising and helps guide you into a healthy eating plan. Both will help get you on the right track to prevent osteoporosis.

Another tip is to knock the caffeine out of your life! The caffeine causes your body to flush out the calcium before it can properly absorb. Even if you are taking those calcium pills, that's not good enough. Cut the soda, you have to just rip that band-aid off! Also try to stick to just one cup of coffee, but make sure to add that milk for a mini calcium boot!

What does your skeletal photo look like?

I'll say it again, it is never to late! Our bones are living tissue and can be renewed. You have to be willing to take steps to strength your bones to continue or start a healthy life style.



Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

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