Good Lifestyle

As we get older, ourbone health becomes more and more important. Bones act as armor for ourbrains, hearts and internal organs, as well as the storage of essential minerals such as calcium and phosphorus. Between theaged 25 to 50, bone health tends to remain consistent. However, after the age of 50, the deterioration of the bones accelerates considerably and theRisk of osteoporosis And the fragile bones soar, especially for women. According to the Bone Health and Osteoporosis Foundation (BHOF),around 20% Caucasian women aged 50 and over suffer from osteoporosis, and more than half of the same demographic groups have low bone mass. Fortunately, you can take measures to strengthen your bones, prevent bone loss and improve your balance, posture and mobility - and do a particular daily activity can go very far, depending on the experts. Read the rest to discover what it is and how it can keep your bones strong over the years.

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Maintaining strong bones is vital for all ages andStages of life, since your skeleton is the place where your body stores calcium - an essential mineral involved in constructionhealthy bone and teeth, Muscle contractions, blood clotting, nervous function and regulate your heart rate.

Many people do not realize that they have damaged bone health. Often the first sign of osteoporosis is aBone bone or fracture. Indeed to keep your bones healthy as you age, you must adoptHealthy lifestyle habits which strengthen your bones. For example, eating foods rich in calcium - such as green vegetables with black leaves, tofu, beans, lenses, fortified foods - exercise regularly, maintain healthy weight and avoid alcohol and tobacco use.

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Develop a coherent yoga practice helps save your bones andReduce your risk of breaks or fractures. According to a study in 2021, yoga provides manyAdvantages for your skeletal system, including a better balance, better posture, broader amplitude of motion and increased coordination.

However, yoga alone is not enough to strengthen your bones and prevent bone loss. In a meta-revision in 2021 published inPlos a, the researchers examined several studies which have examined the impact of yoga on bone mineral density in nearly 600 women aged 45 to 78 years. The results concluded that yoga alone showedNo sign of improvement in bone mineral density Among the participants. That said, yoga is always an excellent tool for strengthening your joints and muscles.Crane Pamela, MS, C -Ayt, e-ré 500, owner inInterocptive performance, recountBetter life, "Yoga strengthens muscles surrounding the joints and bones, and can create or maintain stability and mobility."

Although yoga does not strengthen your bones alone, combine it with resistance training exercises, such as weightlifting or calisthenia, is a recipe for stronger muscles and more robust bones. In addition, a combined yoga and strength training routine can help slowbone loss rate As you get older and reduce your risk of bone ruptures and fractures.AE0FCC31AE342FD3A1346EBB1F342FCB

You can get maximum bone health by adding light dumbbells or resistance bands to your yoga routine. This will increase the load on your bones, thus increasing bone mineral density and preventing bone loss. ThePlos a The study observed that the participants underwent better balance and resistance by incorporating resistance movements into their yoga practice.

"Yoga is different from other weight practices because if it is practiced properly, it will not damage cartilage or do not stress the joints," explainsNicole Smith, certified yoga instructor and co-founder ofZenchronicity. "Instead, yoga lengthens the fascia and muscles that keep the joints and bones in place, creating tensions by pulling the muscle from the bone."

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Yoga is an ancient practice with various methods and benefits for health (likestrengthen ). But a type of yoga rises above the rest in terms of strengthening strength and positively affecting bone health. "Yoga Asana is a carrier practice that asks your body to work against gravity. This strengthens the muscles, which in turn supports the joints by deleting them," explains Elyce Semenec , certified yoga instructor and owner of Elyce Semenec Wellness . "The bones support muscles, and as your muscles contract […], it stimulates the bones to strengthen."

Although maintaining a yoga practice is excellent for your balance, stability and flexibility, do not count on it to postpone osteoporosis or increase your bone health by itself. Instead, combine resistance training with your yoga routine to give you the best chance of maintaining solid bones well in old age.