Top-10 For Boning Up Your Skelton- Nutrition & Performance

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.

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: