Women and Bone Health: 4 Ways to Build Stronger Bones

Women and Bone Health: 4 Ways to Build Stronger Bones

4 Ways To Build Stronger Bones

1) Eat Healthy Foods For Strong Bones And Joints

2) Take Supplements That Increase Your Vitamin D Levels

3) Exercise Regularly To Strengthen Muscles And Absorb More Protein Into Your Body – Strength Training Will Make You Fitter Than Ever Before!

4) Get Enough Sleep To Keep Your Bones & Muscles Healthy

What Is A Good Diet For Strong Bones?

A good diet for your bones includes foods like whole grains, fruits, vegetables, legumes (beans), nuts and seeds. These are all foods that contain minerals such as calcium, magnesium and potassium. Calcium helps strengthen bones while magnesium helps maintain normal blood pressure levels. Potassium is vital for maintaining proper muscle function and nerve impulses throughout the body.

Supplements For Strong Bones?

There are many supplements available for strengthening bones. Some of these include glucosamine, chondroitin sulfate, vitamin K2, fish oil and zinc. Glucosamine is a natural substance found in the cartilage of bones. Chondroitin sulfate is another type of supplement that works to repair damaged cartilage. Fish oil protects your cells from free radicals which damage them when exposed to air pollution or other environmental toxins. Zinc is also good for the immune system and maintaining normal vision. Vitamin K2 helps blood clotting and works in conjunction with vitamin D to help build bones.

Ways To Naturally Increase Your Vitamin D Levels

Getting enough vitamin D can be accomplished by getting regular sun exposure, but also taking supplements. Sunscreen blocks the positive effects of vitamin D, so it is best to get your daily dose by going outside for about 15 minutes a day without sunscreen on. The sun’s rays will help your skin absorb enough sunlight to produce the vitamin.

Some foods also have small amounts of vitamin D in them, but they are not enough to make a difference. Supplements are available at most drug stores and local grocery stores for about 10 dollars per bottle.

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How To Get Strong Muscles And Absorb More Protein Into Your Body – Strength Training Will Make You Fitter Than Ever Before!

If you want to get stronger, you need to have strong muscles. Strength training is one of the best ways to get there. It entails doing basic exercises that will make your muscles contract, like lifting weights or doing push-ups.

Over time you will see your muscles become stronger and larger. This has a positive effect on your whole body because it makes bones stronger too and increases your body’s metabolism, allowing it to burn more calories at rest.

What Are The Different Types Of Muscle Fibers And How Do They Affect Your Body?

There are three types of muscles in your body: slow twitch, fast twitch and super fast twitch. Each one affects your body in different ways. Slow twitch muscles are used for long term activities that require stamina. They have a lot of endurance, but cannot contract very quickly. They’re great for jogging or running long distance. Fast twitch muscles contract faster than slow twitch muscles, but they tire out much quicker. These are the types of muscles you use when doing short sprints. Super fast twitch muscles are rare and allow the body to perform at its peak for limited periods of time. These muscles tire out quickly, but allow people to perform athletic feats they normally couldn’t, such as increasing the power of a punch.

What Are Some Basic Strength Training Exercises?

Here are some strength training exercises you can do:

– Squats: Stand with your knees and hips bent at a 90 degree angle. Slowly lower yourself as if you were sitting in a chair. Go as low as you can without moving your knees over your toes.

When you come back up, go as fast as you can using the muscles in your legs.

– Push-Ups: Lay down and put your hands on the floor in front of you shoulder width apart. Push yourself up so your elbows are straight but not locked and repeat. Push-ups are one of the best ways to build up your chest and tricep muscles.

– Lying Leg Raises: Lie down on your back and put your hands behind your head. Contract your abdominal muscles to lift your legs up off the floor until they’re straight. Do not bend your knees.

– Bench Press: Lie down on a bench and grab the barbell with an overhand grip. Push the bar away from your chest, straightening your arms completely. Lower the bar until it’s a few inches above your chest and push it back up.

– Bicep Curls: Stand with a barbell in your hands with your palms facing you. Keep your elbows tucked in and flex your biceps to curl the bar up toward your shoulders.

– Tricep Extensions: Stand with a barbell in your hands with your palms facing away from you. Keep your elbows tight against your sides and extend your arms forward until they’re straight.

What Are Some Of The Benefits?

Weight lifting is fun.

Sources & references used in this article:

The clinical diagnosis of osteoporosis: a position statement from the National Bone Health Alliance Working Group by ES Siris, R Adler, J Bilezikian, M Bolognese… – Osteoporosis …, 2014 – Springer

Estrogen and bone-muscle strength and mass relationships by H Schiessl, HM Frost, WSS Jee – Bone, 1998 – Elsevier

Strong bones in later life: luxury or necessity? by PD Delmas, M Fraser – Bulletin of the World Health Organization, 1999 – ncbi.nlm.nih.gov

Strong women, strong bones: everything you need to know to prevent, treat, and beat osteoporosis by ME Nelson – 2006 – books.google.com

… of unilateral strength training and detraining on bone mineral density and content in young women: a study of mechanical loading and deloading on human bones by I Vuori, A Heinonen, H Sievänen, P Kannus… – Calcified tissue …, 1994 – Springer

Exercise interventions: defusing the world’s osteoporosis time bomb by MC Kai, M Anderson, E Lau – Bulletin of the World Health …, 2003 – SciELO Public Health

The bare bones of sex: part 1—sex and gender by A Fausto-Sterling – Signs: Journal of Women in Culture and …, 2005 – journals.uchicago.edu

Designing exercise regimens to increase bone strength by US Department of Health and Human Services – … , MD: US Department of Health …, 2004