Like a game, your strategy here is clear: Because osteoporosis has no symptoms until you fracture a bone, prevention is key. First: Eat up! Get lots of calcium and vitamin D in your diet. Then, aim for 30 minutes of moderate exercise five or more days a week. Finally, talk to your doctor to see if osteoporosis medications are right for you.
Your better-bones puzzle has a simple solution: If you’re over 65, get a bone density test. If you haven't, it may help to know that bone density tests are painless and don’t take long -- only 10 or 15 minutes. The pleasure of knowing that your bones are healthy lasts a long time.
Your game pieces in fighting osteoporosis are calcium, along with vitamin D. These two are vital for building and maintaining strong bones. Dairy products are calcium-rich, but you can also get calcium in fortified orange juice and breakfast cereals, salmon, soy drinks, tofu, sardines, and spinach. Eat up!
Eating for your bones is easier than some of these sudoku games! Stock your shopping cart with green leafy vegetables, fortified juices and cereals to boost your calcium intake. And, because they can interfere with your body’s calcium absorption, avoid red meats (especially from corn-fed animals), soft drinks, and too much alcohol and caffeine.
After Menopause: Tips to Help You Prevent Weight Gain
With the hormonal changes of menopause often comes increased hunger. Beat weight gain: track calories in, calories out. There are many smartphone and computer apps to assist with tracking workouts, calories -- pretty much everything to do with food and exercise.
Stay svelte: Strength training can help you avoid the weight gain that sometimes happens after menopause.
Thwart menopausal weight gain. Exercise and enjoy a calorie-controlled diet rich in nutrients like calcium, vitamin D, and protein.
As you age and your body makes less estrogen, your shape often changes. Strength training can help you avoid a blooming belly.
Lots of complex carbs like fruits and veggies can go far in helping you keep off the postmenopausal pounds.
Weight Gain Supertips
To win the game of weight loss, why not get the clock on your side? Morning exercisers tend to stick with their routines and they often benefit from better sleep, too. So maybe it’s time to pencil in an a.m. business meeting you just can’t break: With your sneakers!
A great game plan for weight loss: Establish daily, weekly, and monthly goals for workouts. Then, when you’ve met those goals, give yourself a pat on the back -- with a favorite new DVD, CD, or workout gear. You’re not splurging -- you’re keeping yourself motivated!
After Menopause: Tips to Help You Prevent Heart Disease
Menopause puts women at higher risk for heart disease. Build a heart-health plan with your doctor to help you stay vibrant all your life.
Have risk factors for heart disease? Give your heart a hand: Quit smoking.
Hormone replacement therapy may boost heart health risks, but could it be right for you? Talk to your doctor.
Exercise can reduce your heart disease risks at any stage of your life. Get moving for at least 30 minutes five or more days a week.
As if you needed another reason: Getting your high cholesterol and high blood pressure under control can really reduce your heart disease risks.
Head off heart disease: Slash dietary fat, boost fiber, and get moving. You’re on your way!