forever young naturally lifestyle

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Forever Young Naturally Lifestyle

251. Protecting bones Nurturing friends
Having a close circle of friends to rely on seems to protect older women from thinning of the bones and other age-related ailments, including Alzheimer's, heart disease, rheumatoid arthritis, and even cancer, by controlling levels of an inflammatory protein, suggests a recent American study. Try to arrange to spend a night out with girlfriends every week.
252. Protecting bones Start a garden
For older women, gardening can be as effective at building bones as gym-based weights work—and even more effective than jogging, suggests an American study in Journal of Women and Aging. For best results make sure your gardening includes some carrying, squatting, pushing, and digging.
253. Protecting bones Walk with sticks
Nordic walking (using poles to work the arms and upper body) is said by practitioners to engage 90 percent of skeletal muscles. Running uses 70; swimming a mere 35. Enrol in a class to learn the technique and hook up with a group of enthusiasts.
254. Protecting bones Broccoli for bones
Broccoli and bok choi are some of the few greens that promote absorption of calcium, strengthening bones. Use in soups and stir-fries.
255. Protecting bones Change to brown rice
Calcium requires magnesium as well as vitamin D for maximum absorption. In a study reported in the Journal of the American Geriatrics Society, people over 70 who consumed highest levels of magnesium had greater bone-mineral density than people with the least amount of this mineral. Brown rice contains more than half as much again per serving than white rice. Other good sources include cashew nuts, salmon, soybeans, tofu, and oats.
256. Protecting bones Drink tea
Long-term tea drinking may improve bone mineral density. Black tea or green tea both seem to be effective. If you prefer herbal, choose nettle tea, which is full of bone-essential nutrients.
257. Protecting bones Soak up some sun
Vitamin D is essential for calcium uptake. To generate vitamin D, especially in winter or if you have darker skin, aim to sit in the sun (unprotected by sunscreen) for 10–15 minutes daily. As you get older this becomes more important: studies suggest the epidermis and dermis levels of older skin are less able to synthesize the vitamin from UV rays.
258. Banishing backache
Back pain affects about two-thirds of adults in the US, but thankfully it doesn't seem to worsen with age. Physiotherapists blame modern lifestyles: slumping on the sofa, badly contoured office chairs, obesity, and stress. One of the best ways to prevent back pain is to exercise most days and pay attention to good posture basics.
259. Banishing backache Back rub
Try this blend of oils after a sports session or a long day at work.
  • 4 tbsp sunflower oil
  • 8 drops essential oil of lavender
  • 4 drops essential oil of juniper
  • 2 drops essential oil of peppermint
    Pour the sunflower oil into a clean, dark glass bottle, drop in the essential oils. Cover and store in a cool, dark place. Shake before use.
  • 260. Banishing backache Top homeopathic
    back pain remedies For a painful back, take one of these remedies up to three times daily while symptoms are present or for up to two weeks. Stop when your back is better or after a week if it has not helped.
  • Hypericum 30 c eases back pain following a spinal injury.
  • Kali.Carb 30 c relieves lower-back pain around the sacral area.
  • Rhus Tox 30 c, helps a back that “seizes up” after a period of inactivity, but eases with movement.

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