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LADY51's Photo LADY51 Posts: 1,499
5/30/11 1:24 P

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Thanks for the info it was very helpful.

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PATTYKLAVER's Photo PATTYKLAVER Posts: 123,549
5/30/11 12:02 P

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God grant me the serenity to change the things I can, to accept the things I cannot change, and the wisdom to know the difference.


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PATTYKLAVER's Photo PATTYKLAVER Posts: 123,549
5/22/11 5:13 P

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God grant me the serenity to change the things I can, to accept the things I cannot change, and the wisdom to know the difference.


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PATTYKLAVER's Photo PATTYKLAVER Posts: 123,549
5/19/11 7:34 P

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God grant me the serenity to change the things I can, to accept the things I cannot change, and the wisdom to know the difference.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/27/10 5:12 P

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emoticon SPARKS’ 31 Days to Stronger Bones emoticon

Perfect your posture.

Stand and sit upright, with abs in and shoulders pulled down and back. This prevents a rounding of the spine (hunchback) and loss of height, often associated with bone loss.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/26/10 10:22 A

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Maximize your Magnesium.

This mineral, found in bones, helps prevent fractures and builds bone density. It’s abundant in healthy foods like whole grains, legumes, nuts and leafy greens.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/25/10 8:35 A

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Hold the salt! A diet high in sodium (especially from table salt) increases calcium loss through the kidneys. Season with herbs and spices and keep sodium intake under 2,300 mg. daily.

**I think I’m pretty good with this one. Actually, my hubby says I like my foods way too bland – but I think it’s from having digestive problems in the past – I don’t push it with highly-seasoned or spicy foods.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/23/10 12:42 A

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Get 400-800 IU of Vitamin D.

In winter, Vitamin D absorption is poor. Make sure your diet includes plenty of D-rich foods like fish, fish oil, fortified foods (like milk), or supplements (look for D3, which is best absorbed.)


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/22/10 7:15 A

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Say so long to soda!

Women who drink the most cola have the lowest bone density levels. Experts don’t know if they consume fewer nutrients overall, or if it’s something in the cola, so practice moderation.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/21/10 8:15 A

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Jump for joy!

Jumping jacks, jumping rope, and just jumping are high impact activities that build bone strength. Just two minutes of jumping each day offers major benefits.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/20/10 6:47 A

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Test yourself!

Post-menopausal women over 50 (and others at high-risk) should get a bone mineral density (BMD test), which predicts the risk of future fractures so you can develop a prevention plan.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/19/10 7:15 A

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Get your C's!

Eating vitamin C along with calcium can significantly increase your ability to form optimal bone strength. Get it from citrus fruits, tomatoes, potatoes, cauliflower, broccoli, strawberries and more.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/18/10 7:51 A

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Boost your produce!

People who consume the most fruits and veggies (at least 5 servings each day) have higher bone density levels than people who consume less than that.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/17/10 7:27 A

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Dive in!

Although it’s low-impact, new research shows that swimmers have stronger bones than people who don’t swim at all. Experts think that the resistance of the water helps build bone strength.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/16/10 9:23 A

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Give beans a chance!

Beans and legumes also boast calcium-30 to 160 mg per 1-cup serving. Add them to soups, stews, salads and pasta to boost your bone health.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/14/10 8:22 A

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Go fish!

Both salmon and shrimp are good sources of Vitamin D. Fish also contain calcium: 325 mg in 3 oz. of sardines and 180 mg. in salmon, for example.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/13/10 8:14 A

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Imbibe in moderation!

Excessive alcohol consumption interferes with the absorption of calcium and vitamin D. Limit your intake to less than one drink daily for women; less than two for men.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/11/10 7:32 A

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Ask about medication!

Prescription medication can both treat and prevent osteoporosis. Talk to your doctor to see if you’re a good candidate for these bone-enhancing drugs.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/10/10 7:45 A

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Drink milk!

Dairy products are the best source of calcium. Just one cup of milk or yogurt contains 300 mg of calcium. Try to get three servings of dairy (or other calcium-rich alternatives) each day.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/9/10 8:32 A

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Pump iron!

Strength training is good for your muscles and your bones. Dumbbell, resistance band, body weight and machine exercises all build bone strength. Aim for 2-3 sessions per week.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/8/10 9:21 A

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Give up meat!

Studies show that vegetarians have greater bone density and lower rates of osteoporosis than meateaters. Try going meatless at least once a week.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/7/10 6:28 A

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Look for fortification!

Lots of different foods are fortified with bone-building minerals like calcium these days. Try calcium-enriched cereal, OJ, tofu, soymilk, cereal bars and more!


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/6/10 7:08 A

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Get some sun!

Just 15 minutes of sun exposure (without SPF) will help you meet your daily Vitamin D quota. The sunshine vitamin strengthens bones be helping calcium and phosphorus deposit.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/5/10 7:33 A

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Eat more greens!

Leafy greens like spinach and kale are good calcium sources (250 mg. and 100 mg, respectively). Add greens to salads, soups, stir-fry, pasta sauce and more too boost your bone health.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/4/10 7:01 A

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Take a brisk walk!

This weight-bearing exercise helps strengthen your bones. Leisurely walking doesn’t offer the same benefits, so keep up your intensity level for at least 20 minutes.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/3/10 6:57 A

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Don't smoke.

The longer you smoke, the more likely you are to have low bone mass and serious fractures. Smoking also decreases estrogen levels, another risk factor for thinning bones. Take steps to quit today!


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/2/10 8:36 A

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Limit caffeine!

Whether from coffee, tea or soda, it interferes with calcium absorption. Don’t consume caffeine along with your calcium-rich foods or supplements and limit your daily intake to 300 mg or less.


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MOMMA48's Photo MOMMA48 Posts: 562,730
5/1/10 12:16 A

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Know your calcium needs!

Most adults need 1,000 to 1,200 mg each day, but your needs may vary based on your age or risk level. Track your daily intake by reading labels and using the Nutrition Tracker.


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MOMMA48's Photo MOMMA48 Posts: 562,730
4/30/10 3:17 P

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We'll follow along with Sparks' motivational calendars, and, May is "31 Days to Stronger Bones!"

So, get ready to share and discuss the tips each day and keep taking care of those bones and YOU! emoticon

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