REVERSE BONE AGING!} Strengthen your bones at any age!
Itmay seem as if brittle bones are just a part of aging. After all, as many as half of us will have them by age 60! But it’s not inevitable. Whatever your age—even if you’ve already lost some bone strength— there are simple steps you can take to get—and stay—strong!
Cut fracture risk with kale!
Calcium and vitamin D aren’t all you need for strong bones. Taking in at least 200 mcg. of vitamin K daily can increase bone mineral density 10%, cutting your fracture risk as much as 81%, better results than taking prescription osteoporosis meds! And just a half-cup of raw or cooked kale delivers more than double what you need: 440 mcg.! “Vitamin K is essential to the formation of bones and the prevention of fractures,” confirms naturopath Michelle Schoffro Cook, PH.D., D.N.M., author of Be Your Own Herbalist. “The vitamin processes a natural compound in the bones to strengthen them.”
Keep calcium with stevia!
Turns out, sugar robs your body of calcium! The reason: Your blood needs to be alkaline for your body to function optimally, but excess sugar turns it acidic. When that happens, your body snatches alkaline calcium from your bones to help correct the problem, explains Schoffro Cook. Luckily, you don’t have to deprive your sweet tooth. Simply use bonefriendly stevia—a natural, caloriefree, sugar-free sweetener— in baking, drinks and other recipes.
Supplement the right way!
Everything from diet to post-menopausal estrogen dips can cause your body to break down more bone than it builds. “And more breaking down than building up results in weak bones,” says Deborah Bernstein, M.D., of The Holistic Healing Center in Lahaska, Pennsylvania. Most osteoporosis meds and supplements only strengthen existing bone, but a cutting-edge capsule called Ostinol ($27.31, Amazon. com) does more. It contains a natural protein complex that tells the body to start building new bone. It works so well, it can actually reverse osteoporosis, says Dr. Bernstein. Ask your doctor which strength of Ostinol is best for you.
Try the hopping remedy!
Breakthrough research reveals that hopping up and down for two minutes a day can keep your bones young! “Our bones need regular impact to become stronger,” explains Schoffro Cook. “Hopping — even for just a couple of minutes—tells your body to build bone strength, literally coaxing more calcium into the bones.” A recent U.K. study found daily short hopping exercises increase hip-bone density as much as 12%. Aim to do three to five sets of 10 hops each day, jumping as high as you safely can and varying your moves (back and forth, side to side, etc.) to impact your bones in different directions.
Love those extra pounds!
Many of us gain weight as we get older—and that’s just fine with your bones! Rutgers University research shows a little extra padding helps build bones by putting pressure on them to stay strong. More important, it ups your production of bonefriendly estrogen from fat cells after menopause. In contrast, every 10% drop in weight leads to a 2% loss of bone. No wonder being thin is a top risk factor for weak bones!
—Kallie E. Kristensen
This sweet, slightly spicy tea revs the brain’s production of dopamine, a neurotransmitter that helps you stay calm and tranquil, even in stressful situations, research shows. The herb is packed with powerful nerve-soothing active ingredients like rosmarinic acid and eugenol. Find it in your local health-food store or online (such as Organic India Tulsi Tea, $3.80, Jet.com), and drink one to two cups daily.