![Top-10 For Boning Up Your Skelton- Nutrition & Performance Top-10 For Boning Up Your Skelton- Nutrition & Performance](https://cdn.magzter.com/1520854278/1719296281/articles/XxW3dEz-T1719836003186/osteoporosis-bones-women-nutrition-lifestyle-skeleton-fitness-aging.jpg)
A majority of women face the threats of osteoporosis, a disease that weakens the bones and leaves them vulnerable to breaking. You see, osteoporosis doesn't happen overnight. It takes a lifetime to develop. So if you act now, you can help protect your skeleton from this insidious disease. The best prescription for your bone health? Engage in weight-bearing exercise (such as walking, running, or aerobics), give up smoking (if you do), and perhaps most important - eat lots of bone friendly foods. In fact, one estimate suggests that the right diet alone could prevent as many as half of all osteoporosis-related fractures.
Befriend the Bone-Builders
By no means are we suggesting that you feast on high-fat fare for your bones' sake. Experts say that there are plenty of healthy ways that you can meet your daily calcium quota through diet. The following nutrition strategies can keep your bone bank in the black - and save your skeleton for a lifetime.
#1 Rediscover Dairy:
Have you paid a visit to your supermarket's dairy case lately? If not, you should. You'll find an almost mindboggling array of nonfat and low-fat dairy products, including milk, cheese, and yogurt. And just because the fat is gone doesn't mean the calcium is. For example, an eight-ounce glass of skim milk contains 300 milligrams of calcium. Drink 3 1/2 glasses a day, and you'll get all of the mineral you need.
#2- Variation Graze on greens:
They don't supply as much calcium as dairy products do, but dark green, leafy vegetables can definitely move you a few rungs up the ladder to your recommended daily intake. Among the calcium standouts in this produce group are kale, with 47 milligrams per 1/2 cup, and broccoli, with 36 milligrams per 1/2 cup.
#3- Grow fond of fish:
هذه القصة مأخوذة من طبعة Women Fitness July 2024 من Women Fitness.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة Women Fitness July 2024 من Women Fitness.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
![TOP 10 Healthiest SNACKS YOU CAN JUST KEEP ON EATING TOP 10 Healthiest SNACKS YOU CAN JUST KEEP ON EATING](https://reseuro.magzter.com/100x125/articles/16727/1973370/FhnL_jN3k1738242708793/TOP-10-HEALTHIEST-SNACKS-YOU-CAN-JUST-KEEP-ON-EATING.jpg)
TOP 10 Healthiest SNACKS YOU CAN JUST KEEP ON EATING
YOU CAN JUSTKEEP ON EATING
![TAILORING MEDITATION TAILORING MEDITATION](https://reseuro.magzter.com/100x125/articles/16727/1973370/LPEehjO-X1738243256094/TAILORING-MEDITATION.jpg)
TAILORING MEDITATION
Practice to your Personality Type
![HOW TO BEAT A FAT LOSS PLATEAU HOW TO BEAT A FAT LOSS PLATEAU](https://reseuro.magzter.com/100x125/articles/16727/1973370/ZK7Rw9swa1738242953952/HOW-TO-BEAT-A-FAT-LOSS-PLATEAU.jpg)
HOW TO BEAT A FAT LOSS PLATEAU
When you're exercising and eating healthy, it feels good when you drop even a pound or two.
![Self-Love In Beauty And Fashion Self-Love In Beauty And Fashion](https://reseuro.magzter.com/100x125/articles/16727/1973370/VbbcxWx3M1738243552872/SELFLOVE-IN-BEAUTY-AND-FASHION.jpg)
Self-Love In Beauty And Fashion
A Valentine'sCelebration of You
![BUILDING STRONGER Relationships BUILDING STRONGER Relationships](https://reseuro.magzter.com/100x125/articles/16727/1973370/LSsEUMkOL1738243690756/BUILDING-STRONGER-RELATIONSHIPS.jpg)
BUILDING STRONGER Relationships
Communication, Conflict,And Connection
![Silvia CONTRERAS A FORCE IN FLAG FOOTBALL Silvia CONTRERAS A FORCE IN FLAG FOOTBALL](https://reseuro.magzter.com/100x125/articles/16727/1973370/kM9xwif_q1738241722981/SILVIA-CONTRERAS-A-FORCE-IN-FLAG-FOOTBALL.jpg)
Silvia CONTRERAS A FORCE IN FLAG FOOTBALL
CONTRERAS
![Love & Agility Workout Routine Love & Agility Workout Routine](https://reseuro.magzter.com/100x125/articles/16727/1973370/cuKVeoH3c1738242270571/LOVE-AGILITY-WORKOUT-ROUTINE.jpg)
Love & Agility Workout Routine
A Valentine's-themed workout is a fun and meaningful way to connect with your partner while improving fitness and agility.
![Mew YOUR WAY TO A SCULPTED FACE Mew YOUR WAY TO A SCULPTED FACE](https://reseuro.magzter.com/100x125/articles/16727/1973370/qqnyfUbB_1738242499674/MEW-YOUR-WAY-TO-A-SCULPTED-FACE.jpg)
Mew YOUR WAY TO A SCULPTED FACE
The Ultimate Facial Fitness Plan
![Natálie Taschlerová - Mastering Ice with Grace and Grit - Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023). Natálie Taschlerová - Mastering Ice with Grace and Grit - Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023).](https://reseuro.magzter.com/100x125/articles/16727/1875528/0Lq90Iq031731058210181/crp_NATLIE-TASCHLEROV-MASTERING-ICE-WITH-GRACE-AND-GRIT.jpg)
Natálie Taschlerová - Mastering Ice with Grace and Grit - Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023).
Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023). They represented the Czech Republic at the 2022 Winter Olympics.
![8 TIPS TO PROTECT YOUR MENTAL HEALTH From SOCIAL MEDIA AND NEWS 8 TIPS TO PROTECT YOUR MENTAL HEALTH From SOCIAL MEDIA AND NEWS](https://reseuro.magzter.com/100x125/articles/16727/1875528/iW7ZIhnBX1731060982796/8-TIPS-TO-PROTECT-YOUR-MENTAL-HEALTH-FROM-SOCIAL-MEDIA-AND-NEWS.jpg)
8 TIPS TO PROTECT YOUR MENTAL HEALTH From SOCIAL MEDIA AND NEWS
While Theodore Roosevelt likely could never have imagined the advent of social media when he stated that \"comparison is the thief of joy,\" his words have never rung truer.