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Ebook The Women's Health : Big Book Of Smoothies And Soups (2016) | Epub

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    More Than 100 Blended Recipes for Boosted Energy, Brighter Skin and Better Health
    The Women's Health : Big Book Of Smoothies And Soups

    English | 2016 | Women's Health Publication | Epub | 10 MB
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    Introduction:
    When it comes to great health, there’s one thing the editors at Women’s Health and I know for sure: Eating more whole fruits and veggies is transformative for your body. We also know it’s not always easy to eat healthy. There are temptations surrounding us, especially quick-and-easy convenience foods. Our solution? Make healthy meals fast and delicious. So we teamed up to provide you with a range of soups and smoothies that you can make easily and enjoy no matter what time of day or year.
    But this is not your typical recipe book. It’s really three books in one: a cookbook, nutrition guide, and health-troubleshooting handbook. Every recipe has been carefully created with a purpose. Each chapter addresses a specific health issue, and the ingredients used in each recipe were chosen specifically to treat that issue. Have a cold? Try a soup with garlic. Menstrual cramps? A smoothie with banana should do the trick. We’ve got your every health concern covered.
    Soups and smoothies are an easy way to pack a ton of fruits and vegetables into your diet. We all know we need to eat more of them, but after reading this book you will realize why they are so critical for your health and exactly how the nutrients in these foods help your body. In my 20 years of practice as a registered dietitian and nutritionist, I have found that when people understand why they should eat or avoid certain foods, they are more excited and motivated to follow my advice on their path to better health.


    Contents:
    Acknowledgments | Introduction
    CHAPTER 1: Aging in Reverse
    CHAPTER 2: Skin Health
    CHAPTER 3: All-Day Energy
    CHAPTER 4: Brain Power
    CHAPTER 5: Heart Smarts
    CHAPTER 6: Hormone Happiness
    CHAPTER 7: Gut Health
    CHAPTER 8: Kicking Cancer’s Butt
    CHAPTER 9: Bone & Joint Health
    CHAPTER 10: Super Immunity
    APPENDIX A: 11 Healthy Habits to Start Now
    APPENDIX B: The World’s Best Foods

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    Inside The Book: at a glance

    CHAPTER 1: Aging in Reverse
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    Turn Back the Clock
    Let’s face it—life is busy! And sometimes it wears on us. Stress, alcohol, sun exposure, and poor eating habits can take a toll—especially on our skin. While we all want the wisdom that comes with age, we don’t want the wrinkles, dull skin, or dark circles! Sure, you could slather on face creams and serums, subject yourself to harsh peels and microdermabrasion, even rub an avocado-honey-oatmeal-yogurt mask on your face, but the truth is that what you eat is the best beauty regimen around. You can’t actually turn back time, as Cher wistfully sang, but youcannourish yourself with smart, simple blended smoothies and soups that pack a powerful antiaging punch.

    ANTIAGING 101
    Why does our skin start to sag, crease, and darken over time? Free radicals, which come from metabolic processes in our bodies or from outside sources such as stress, lack of sleep, fried foods, alcohol, air pollution, sun exposure (UV rays), x-rays, cigarette smoking, and pesticides, damage our skin cells and tissues and cause oxidation. Oxidation is when free radicals break down a cell’s components, such as its proteins, DNA, and membranes. When oxidation occurs, cells lose their ability to function properly. Think of how a sliced apple starts to turn brown. Yup. Free radical damage causes skin wrinkles, lines, dehydration, sagging, and loss of youthful volume. Free radicals also cause inflammation, which is not limited to the damaged areas but can also spread to healthy tissue, destroying collagen and elastin and leading to additional premature sagging, fine lines, and wrinkles.

    This may sound depressing and inevitable, but there’s hope! Antioxidants have the ability to counteract the effects of free radicals and slow down the aging process. Your body can manufacture some antioxidants, but its ability to produce them declines as you age. Therefore, it’s important to pack your diet with antiaging superstar antioxidants like vitamins A, C, and E to protect your skin from damage. In addition, these beauty boosters increase collagen production, repair elasticity, reduce UV damage, alleviate inflammation, reduce breakouts, and enhance texture of skin.

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    CHAPTER 2: Skin Health
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    Glow from the Inside Out
    Did you know that your body’s largest organ is your skin? Our skin acts as a total-body protective shield, letting in or keeping out everything from nutrients to toxins. Of course, we can’t always control what crosses our skin’s barrier. For example, spending loads of time outdoors in a warm climate means the potential for sun damage, and living in a city exposes you to extra air pollutants (yuck!). But youcantake charge of your health and help your skin heal itself by nourishing it properly. Skin issues like psoriasis, acne, and wrinkles are ways that your body expresses its internal needs, and you can treat them nutritionally by packing your diet full of nutrient-rich skin boosters. Grab the ingredients in this chapter and blend your way to beautiful skin—from the inside out!

    COLLAGEN: YOUR SECRET WEAPON
    When we’re young, our body is constantly producing collagen, the fibrous protein that connects skin, bone, tendons, muscles, and cartilage. It’s the glue that keeps our skin tight and youthful. Collagen proteins give our bodies strength and structure and contribute to the replacement of dead skin cells. Even though it’s the most abundant protein in our bodies, collagen production slows around age 40, and after menopause, it declines even faster.

    So much for 40 is the new 30, right?

    Fortunately, there are collagen-boosting foods that can combat this drop-off such as kale, avocados, mangoes, spinach, fruits, and nuts. Delicious ways to get these foods into your diet include the Cocoa Glow Skin Smoothie and the Saving Face Smoothie Bowl. By incorporating these skin-loving nutrients into your daily diet and drinking plenty of water, you can help your skin look years younger.

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    CHAPTER 3: All-Day Energy
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    Fuel Your Body Right
    Some days you can wake up early, get a run in before work, pick up the dry cleaning, and eat a healthy, homemade dinner by 7:00 p.m. Other days, nothing gets done except binge-watching a few episodes (okay, a whole season) ofGame of Thrones. That’s life, right? The truth is, it’s okay to give yourself a break, or even a whole day off. Sometimes the lack of energy you feel is your body telling you it needs rest or better nutrition. When we’re too busy, we often forget about both. You wouldn’t put cheap gas in a Lamborghini, right? Our bodies deserve the same care and respect. The cheaper or less healthy our food, the less fuel we have to keep moving, fight stress, and stay fit. Soups and smoothies with energy-boosting ingredients are like the high-octane gas of body fueling. Adding even just a few per week can keep your system humming smoothly.

    YOU GOTTA EAT TO HAVE ENERGY
    Every food and nutrient has a purpose, and it’s our job to fuel our bodies with the right foods at the right times. Balancing the three main energy players—carbohydrates, protein, and fat—is key to maintaining your energy, mood, and overall health. A couple of major myths continue to persist despite the latest research: first, that carbs are the enemy. Not true! In fact, your brain runs on glucose. Healthy carbs like rice, fruit, starches, and oats are designed to feed your body the sugar it needs to function. Eliminating carbs from your diet is not a good idea. You’ll end up eating more protein and fat than necessary, and protein is actuallynotintended to be used by your body for energy (myth #2). This will eventually lead to health problems. Proteins such as yogurt, nuts, chicken, cheese, and beans are designed to build muscle, repair tissues, and keep you fuller longer. Finally, fat doesn’t make you fat! Let’s put this myth to rest for good. Healthy fats such as avocados, olive oil, flaxseeds, and nuts are important to slow down digestion and give you a feeling of satiety.

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    CHAPTER 4: Brain Power
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    Feed Your Mind
    When we think about nutrition, we usually think of thebody. We might clean up our fridge and stock up on healthy foods to get our bods in shape for summer, to cure a cold, or to be more productive. But what about ourbrains? Your brain is the command center for your body and has its own specific nutritional needs. What you eat—and what youdon’teat—affects your focus, mood, productivity, and overall quality of life. For example, getting the right vitamins can fight brain fog, memory loss, and even depression. In this chapter, you’ll get a handle on what foods your brain needs to function at its best and keep you feeling super sharp.

    COGNITIVE CURES
    Peak mental health is crucial to living your happiest, healthiest, fullest life. We’ve all had days when we just felt tired, cranky, or in a funk—but a prolonged state of moodiness or forgetfulness isno bueno. You can stave off the blahs by taking care of your brain just as you take care of the rest of your body. Start to pay attention to how you feel when you eat certain foods (and we don’t mean the obvious burrito bloat). Keep a food diary over a couple of days, and track your overall mood and productivity along with your meals. Are you energized, focused, and productive or tired, irritable, and headachy?

    Chances are, you’ll notice that there’s a relationship between certain foods and certain moods. Your brain needs glucose in the form of carbohydrates—we’ll show you which ones are healthiest—and it also needs proper rest and relaxation (hint: step away from the screen). Blend up a few of these recipes and you’ll soon start to feel as focused as a laser.

    Get Focused
    Ever find yourself staring off into space on a busy afternoon? One of the ultimate powers of the human mind is its ability to focus for a prolonged period of time. But many of us struggle to concentrate, and pretty sooneverythingseems to take forever. An inability to concentrate can be a sign that your brain isn’t getting the nutrients it needs. Part of the problem is that we tend to eat too many processed foods, which can be full of chemicals that inhibit brain function. The key is to replace all the packaged stuff with real, fresh (and really delicious) foods. Your brain craves vitamins, antioxidants, and phytonutrients, and fruits and vegetables are loaded with them. Adding a few soups and smoothies to your weekly meal plan can make all the difference in boosting your brain’s abilities. Start loading up on the brain-boosting recipes in this chapter to make sure you’re checking off all your to-do’s with ease.

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    CHAPTER 5: Heart Smarts
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    Dodge the No1 Killer
    The reasons to pay attention to heart health are stronger than ever: According to the Centers for Disease Control, 610,000 people die of heart disease in the United States every year—that’s one in every four deaths. Fortunately, according to the American Heart Association, with diet and lifestyle changes, many women can reduce their chances of heart disease by nearly 80 percent! Hey, we know you’re busy, but eating convenience foods will only add to the stress. It’s never too early to start taking care of your heart through a balanced, uber-healthy diet.

    MAKE SURE THE BEAT GOES ON
    Most people who have atherosclerosis, coronary heart disease, high blood pressure, high cholesterol, and high triglycerides have no signs or symptoms. They may not be diagnosed with these medical issues untilaftera heart attack or stroke.I’m not old, you might be thinking, but it’s more important than ever to keep your heart healthy from a young age. Don’t wait until it is too late. As women, we focus on our OB/GYN checkups and mammograms, but too often we neglect our heart health. In addition to eating a healthy diet, remember to get yearly blood work, know your cholesterol numbers, get your blood pressure checked, cut back on high-cholesterol foods, and most importantly, take the time to put yourself first!

    The Triglyceride Trap
    Triglycerides are a type of fat in your blood that your body uses to produce energy. Sounds good, right? The problem is that when our triglyceride level gets too high, it increases our risk for heart disease. That’s because high triglycerides can thicken the artery wall, which may cause a heart attack or stroke. By consuming too many starchy or sugary foods like pasta or sweets, you can raise your triglycerides to an unhealthy level. The right diet, however, can actually help keep them in check—and keep your ticker healthy for years to come. Thesoups and smoothies in this chapter are specifically designed to help keep your triglycerides under control.

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    CHAPTER 6: Hormone Happiness
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    Conquer Cravings and Ward Off Infections
    Women’s Healthisn’t just the name of our magazine—it’s our absolute passion. Every day, we’re scouring the latest studies in science and medical journals so you’ll have as much information as possible when making decisions about your body and what’s best for you. Many times, those decisions go hand-in-hand with being a woman: what to do about PMS, how to avoid urinary tract infections (UTIs), whether there are ways to make menopause more bearable, and how to safeguard your fertility, even if you already have kids or aren’t sure you want them. What you eat can play a surprisingly big role in addressing those issues and more, which is why we’ve come up with recipes specifically designed to do just that.

    COMMON HEALTH CONCERNS FOR WOMEN
    Here’s the deal: Despite how freakin’ awesome it is to be a woman, some of the things that make us unique can also make us feel, well, less than awesome. And while we absolutely celebrate normalizing things like having your period, these totally normal bodily functions can often slow us down. The good news is that there are more ways than ever to get the right nutritional balance to stay healthy no matter what time of the month it is. In this chapter, we compiled the most common women’s health issues and created simple, delicious recipes and nutritional tips to combat them.

    Power Up Your Period
    Periods come with a boatload of less-than-ideal symptoms from cramps to PMS to bloating. Through eating the right foods, you can avoid the negative aspects of menstruation. For example, when it comes to PMS, calcium is your best friend. According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of approximately 3,000 women, consuming a diet with calcium-rich dairy products—especially those with added vitamin D—lowered the risk for developing PMS by as much as 40 percent! So if cramps, bloating, and irritability have you down, try eating more of the following:

    PEANUTS AND PEANUT BUTTER are high in vitamin B6and magnesium. Magnesium controls serotonin, the “feel-good chemical” that helps combat depression. Extra magnesium will improve your mood. Bonus: It minimizes bloating.
    BROCCOLI contains vitamins A, B6, C, and E and the minerals calcium, potassium, and magnesium, which also whup PMS symptoms.
    BANANAS are rich in B6and in potassium, which prevents water retention and bloating and relieves cramping.
    OATS are one of the top foods for women who suffer from painful menstrual cycles since they are high in zinc and magnesium, which are cramp-fighting vitamins and minerals.
    SPINACH AND KALE are high in calcium, which alleviates menstrual cramps. They also contain high amounts of vitamins B6and E and magnesium, which ward off nausea and stomach pains.
    PUMPKIN AND SUNFLOWER SEEDS contain the “menstruation cramp relief vitamin,” vitamin E. They also have zinc, which minimizes bloating and pain during our cycles. Sunflower seeds are an excellent source of vitamin B6, which supports zinc and magnesium absorption, thus assisting in pain relief.
    SESAME SEEDS contain healthy fatty acids that relax stomach muscles and decrease cramping. These seeds are rich in vitamin B6, calcium, and magnesium—all PMS-easers.

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    CHAPTER 7: Gut Health
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    Soothe a Troubled Tummy
    There is nothing worse than feeling bloated, gassy, constipated, or all three—especially on a regular basis. Maybe you have a long Google search history on these topics or maybe you’re too embarrassed to even ask your laptop, but the truth is, millions of women suffer from chronic digestive issues. And while some foods can certainly trigger a quick end to a great date, there are plenty of foods that won’t upset your stomach and can actually help ease painful or humiliating symptoms. Don’t let these funky feelings get in the way of your life! In this chapter, we’ll show you how to incorporate the right combination of nutrients and important gut-friendly additives like fermented foods so you can balance your belly bacteria and feel great every day.

    COMMON TUMMY TROUBLES
    A study at New York University’s Lan-gone Medical Center in 2013 found that 74 percent of Americans were living with digestive symptoms like diarrhea, gas, bloating, and abdominal pain. Whether you’ve had the occasional bout of stomach cramps or suffer from chronic irritable bowel syndrome (IBS), there are steps you can take to manage your digestive system and make sure your gut is in good shape. We’ve compiled some of the most common issues, along with simple nutritional advice to help keep your stomach soothed and satisfied. Good gut health is increasingly linked tooverallhealth, so it’s important to make sure that your whole body is operating at its best.

    Indigestion
    Put simply, indigestion occurs when our stomach cannot process food properly. We’ve all binged on fast food or a super-heavy meal and felt the regret bubble up that night in the form of indigestion—belching, bloating, diarrhea, nausea, vomiting, acidic taste in the mouth, heartburn, and a growling stomach. Ugh! The key is to listen to your body. If you’ve eaten something that doesn’t agree with you, try the Healing Peach Smoothie for a quick detox to get you back up and running quickly. Caffeine and highly acidic foods can also exacerbate indigestion, so avoid these while you’re on the mend.

    There’s a serious connection between our minds and our physical wellness, and sometimes indigestion is caused by other factors, such as anxiety, constipation, depression, pregnancy, stress, smoking, ulcers, alcohol use, medications (such as aspirin and pain relievers), and overeating during stressful times. That’s why getting enough exercise and even incorporating meditation into your daily habits can be a huge help if you suffer from chronic indigestion or IBS. You can also try the Berry Probiotic Smoothieto help soothe your stomach and keep you happy and humming both inside and out.

    Gas
    The truth is,everybody farts. There, we said it! It’s not a glamorous topic, but flatulence is totally normal and occurs when excessive gas forms in the intestine and/or stomach while digestingfoods. A few reasons why we become gassy are swallowed air, eating too fast, lactose intolerance, and the inability of certain foods to be digested. You might even have specific trigger foods or be intolerant of certain foods, like dairy, soy, or gluten. Some foods make usallgassy. We recommend avoiding the following on a date night, before a presentation, or during a road trip with friends: asparagus, artichokes, beans, broccoli, corn, lactose, lentils, onions, pears, peas, and foods high in fiber.

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    CHAPTER 8: Kicking Cancer’s Butt
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    Recipes That Lower Your Risk
    Cancer can be tricky and vicious, and because researchers and scientists are still working to fully understand the many intricacies of the disease, it’s especially important to eat healthy and take care of our bodies in every way. The termcanceris used to describe more than 175 diseases in which abnormal cells divide without control and invade other tissues. There are many different causes of cancer, including chemicals, radiation, genetics, viruses, and smoking. Sometimes, even after successful remissions, cells are able to hide and then resurface somewhere else in the body. Soups and smoothies are a great way to eat more healthy food so your body can keep on keeping on.

    Lifestyle changes that can decrease your cancer risk include avoiding indoor tanning, limiting alcohol, protecting your skin from the sun, avoiding tobacco use, limiting red meat, eating a diet rich in fruits and vegetables, maintaining a healthy weight, and being physically active. We love soups and smoothies because they’re loaded with fruits and vegetables that defend our bodies from free radicals and other cancer-causing toxins. Eliminating poor-quality foods and adding more soups and smoothies to your diet could be lifesaving. So what’re you waiting for? Let’s get our healthy on!

    TOP CANCER FIGHTERS
    Antioxidants
    We’ve talked a lot about antioxidants throughout this book. That’s because our bodies need them to prevent and repair cell damage. According to the National Cancer Institute, one-third of all cancer deaths may be diet related. This chapter will give you recipes containing cancer-fighting nutrients like antioxidants, which are critical in preventing cancer. An antioxidant is a molecule that prevents the oxidation of other molecules. Oxidation is a chemical reaction that produces free radicals, leading to cell damage. By consuming antioxidants such as ascorbic acid (vitamin C), you can stop these reactions, and in turn keep your cells healthy.

    Vitamin C
    What’s the first thing that comes to mind when you think of vitamin C? Orange juice? Citrus fruit? Vitamin C, also known as ascorbic acid, is found in many vegetables and fruits. It’s a powerful antioxidant that helps the body form and maintain connective tissue, including bones, blood vessels, and skin. It’s also great for fighting colds and maintaining immunity.

    But vitamin C is more than just a cold fighter. It is also an antioxidant that helps to prevent the formation of cancer-causing compounds. Diets high in vitamin C have been linked to a reduced risk of cancers of the stomach, colon, esophagus, bladder, breast, andcervix. Vitamin C fights free radicals and neutralizes the effects of nitrites, which are those nasty preservatives found in packaged or processed foods. As a general rule, you should stay away from overly processed foods if you want to maintain a baseline of good health and stay cancer free. If you’re on the go and think grabbing a microwave meal is the answer, try a soup or smoothie from this book. It’s just as quick and easy, we promise, and promotes a healthy body and brain. Swapping your packaged meals for one of our recipes will show you how good healthy looks and feels!

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    CHAPTER 9: Bone & Joint Health
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    Get Flexible, Stay Strong
    We may not think about our bones and joints because we can’t see them, but our skeleton and connective tissue quite literally hold us together! As we age, daily life—not to mention gravity—takes a toll on our bones and joints. While many of us don’t think about the structural health of our bodies until it’s too late—we sprain an ankle, or worse, break something—it’s critical to take care of our foundation so that we maintain a vibrant, healthy shape and good posture as we age. This chapter focuses on foods that increase your intake of calcium and antioxidants, as well as vitamin D and other nutrients that help keep your bones and joints healthy and strong.

    STAND STRONG FOR LIFE
    Bones reinforce your body and allow movement. They protect your brain, heart, and other organs from injury. Although we think of bones as hard and brittle, bone matter is actually living, growing tissue. Bones have cells that are continually renewed and grow stronger with a healthy diet. Bones are made primarily of calcium and collagen, which make them strong and flexible.

    Until the age of 30, we build up calcium in our bones efficiently. After that, we stop adding new bone tissue—which eventually leaves many women over the age of 50 at risk for osteoporosis. The worst thing about weak bones isn’t just bad posture, either. One in five people with a hip fracture dies within a year of the injury. One in three adults who fracture a hip stays in a nursing home for a year or more after the injury. The really scary part is that most people don’t realize they have deteriorated bones until one breaks. At this point, it is difficult to strengthen your bones again.

    The amount of calcium in your bones is the gauge of how strong they are. Your muscles and nerves require calcium and phosphorus, and if you don’t consume enough, your body will take these minerals from your bones. In fact, calcium is deposited and withdrawn from your bones every day! However, eating the right foods will help you maintain the bone tissue you have and keep you standing strong and healthy for years to come.

    TOP TIPS TO KEEP YOUR BONES STRONG
    • Consume calcium, which is found in foods like milk, leafy green vegetables, and soybeans.
    • Make sure you get enough vitamin D, either from foods, limited sun exposure, or supplements, because vitamin D helps your body absorb calcium.
    • Stay active! Walking, especially uphill (whether hiking or climbing stairs), helps strengthen your bones.

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