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bone health

  • Better Bone Health in One Minute Per Day

    If you are interested in better bone health, you may be able to get benefits in only one minute per day.

    The International Journal of Epidemiology published a new study from the University of Exeter and the University of Leicester, both in the United Kingdom. The researchers found that a single bout of high-intensity, weight-bearing physical activity for 60-120 minutes can have positive effects on bone health in women.

    The study was conducted on over 2,500 female participants. The research was focused on women who are at risk of osteoporosis due to the significant bone density loss associated with menopause.

    In fact, statistics shoe that one in three women over age 50 will suffer from osteoporosis related bone fractures.

    The researchers say the results are promising but more data is needed.

    “We don’t yet know whether it’s better to accumulate this small amount of exercise in bits throughout each day or all at once, and also whether a slightly longer bout of exercise on one or two days per week is just as good as one to two minutes a day,” said lead author Dr. Victoria Stiles.

    “...there’s a clear link between this kind of high-intensity, weight-bearing exercise and better bone health in women...it seems likely that just 1-2 minutes of running a day is good for bone health," she adds.

    And for you overachievers out there, you can derive even more benefits from longer exercise sessions.

    In fact, in addition to finding 4% better bone health among women who did one to two minutes of high-intensity, weight-bearing exercise, they found 6% better bone health among those who did more than two minutes a day.

    This means that to improve your bone health as you age, all that is required is short bouts of relatively strenuous exercise, which is good news for those with busy lives.

    To start gaining benefit try to add at least a minute of power-walking or jogging in to your daily routine.

    References

    https://www.sciencedaily.com/releases/2017/07/170718084535.htm

    http://www.medicalnewstoday.com/articles/318508.php

    http://www.independent.co.uk/life-style/health-and-families/minute-exercise-day-osteoporosis-prevent-health-fitness-weak-bones-60-seconds-a7848901.html

  • 5 Important Signs of Bone Weakness

    Bone frailty is a major problem for many people as they age. Poor diet, lack of exercise, and genetic susceptibility all contribute to deterioration of bone strength through old age. Continue reading

  • Cheese Stuffed Figs Recipe

    This recipe is not only superb for your bone health but is absolutely delicious as well! The combination of sweet and savory leaves the taste buds tingling with sensation as you enjoy each delectable bite. Continue reading

  • Bone Building Black-Eyed Peas and Collard Greens

    Black-eyed peas contain considerable amounts of both calcium and magnesium and collard greens are loaded with vitamin K which works in conjunction with calcium and magnesium to help build and maintain strong and healthy joints!

    This recipe is not only loaded with bone-building vitamins and minerals, it has a ton of flavor as well! Continue reading

  • Why You Should Eat More Leafy Greens for Better Bone Health

    Vitamin K is a fat soluble vitamin commonly found notably in leafy green vegetables, grass-fed cheese, and butter. Widely known for playing an integral role in the blood clotting process, more recent research now suggests that vitamin K may also have a critical role in bone health. Continue reading

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