Make sure you’re doing these things.

Discover the concept of 'second puberty' in women and gain a thorough understanding of the physical and emotional changes that occur during your twenties, thirties, and forties. Learn about the effects on bone density, menstrual cycles, and fertility, and discover natural ways to navigate this pivot

Your bones tend to weaken as you age. But it’s not unavoidable. Here are things you can do to keep them as strong as possible.

Triggering the "love hormone" may prevent fractures.

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Even though men in their 50s don't have the same rapid bone loss women do, that changes around 65. Then, men lose bone mass at the same rate, and recovery from fracture is riskier for men. Most surprising? The risk of an osteoporotic fracture in men is higher than the risk of prostate cancer.

Taking probiotic supplements could help increase bone mineral density.

In the UK, it’s recommended people aim to get at least 400IU of vitamin D a day.

Just as our muscles lose strength as we get older, so do our bones. This can have a serious effect on our lifestyle, and boosts risk of fractures – which are linked with an increased risk of death. Fortunately, just as we can build the strength in our muscles, we can build strength in our bones.

Here, a dietitian shares seven foods high in phosphorus, and defines why phosphorus is so important for bone strength at any age.

Kyrie Furr, CPT, a certified personal trainer, breaks down 10 of the best weight-bearing exercises for strong, resilient bones.

Title: What's for Lunch?, softcover By: Sarah L. Thomson Format: Paperback Vendor: HarperCollins Publication Date: 2016 Weight: 6 ounces ISBN: 006233137X ISBN-13: 9780062331373 Ages: 4-8 Series: Let's Read and Find Out Science Stock No: WW331373

Written by Ryan Raman, MHSC, RD As you get older, it’s important to make sure your joints and bones are in top shape. If they aren’t cared for properly, your bones can become weak and brittle, increasing your risk of fractures. Similarly, weak joints can cause knee pain, swelling, and inflammation. Fortunately, the right combination of vitamins and minerals can help keep your joints and bones strong and healthy. Here are 5 of the best vitamins and minerals for strong joints and bones Collagen Collagen is a protein that keeps your joints strong and flexible. Unfortunately, the body makes less collagen as you age. Taking a collagen supplement like collagen peptides or UC-II may help strengthen your joints and bones and reduce joint pain — especially for people with arthritis (1, 2, 3). Not only is collagen great for strong joints, but it can keep your skin firm and supple (4). Summary Taking a collagen supplement may help keep your bones and joints strong and reduce joint pain. Shop Collagen Range Glucosamine Glucosamine is a nutrient that helps strengthen the cartilage in your joints, which is the tissue that stops your bones from rubbing against each other. On top of this, research shows glucosamine may help treat stiff joints and joint pain (5). If you are looking to buy glucosamine, you’ll find that many supplements combine it with chondroitin, which is another cartilage nutrient. This is because glucosamine appears to be better for strong joints when it’s taken alongside chondroitin (5). If you want to try glucosamine, experts recommend taking around 1,500 mg per day. Summary Taking glucosamine may help prevent stiff joints, reduce joint pain, and keep your joints strong and flexible. Shop Glucosamine Range Chondroitin Like glucosamine, chondroitin is a nutrient that strengthens the cartilage in your joints. Also, chondroitin may help reduce knee pain for people with arthritis (6, 7). Although chondroitin can strengthen your joints by itself, it appears to be better for strong joints and bones when combined with glucosamine — another cartilage nutrient (5). If you want to take chondroitin, experts recommend taking 400–800 mg, 2–3 times daily. Most bone and joint supplements combine it with glucosamine to make it more effective. Summary Like glucosamine, taking chondroitin may help reduce knee and joint pain. Supplements that combine the two appear to be more effective. Shop Chondroitin Range Calcium Calcium is an essential mineral for bone health. That’s why more than 99% of the calcium in your body is stored in your teeth and bones (8). If you don’t eat enough calcium, your body will remove calcium from your bones. This can make your bones weak and brittle, increasing your risk of fractures as you age (8). If you don’t get enough calcium through your diet, try taking a calcium supplement. Most experts recommend taking around 500 mg of calcium per day for optimal bone health. Summary Calcium is an important mineral for strong and healthy bones. Taking a calcium supplement may help stop your bones from becoming weak and brittle with age. Shop Calcium Range Omega-3 fatty acids Omega-3 fatty acids are one of the best types of fat for your health. Not only are they great for your heart, but omega-3 fatty acids may help keep your bones strong and healthy by boosting the amount of calcium in your bones (9, 10). Also, omega-3 fats help fight inflammation and may reduce joint pain from arthritis (11, 12). Because your body can’t make omega-3 by itself, you need to get omega-3 from your diet. Foods that are high in omega-3 are fatty fish like salmon, flax seeds, and chia seeds. If you don’t eat these types of foods often, try taking an omega-3 supplement. Summary Omega-3 fatty acids may help keep your bone strong by boosting the amount of calcium. Also, they help fight inflammation and may reduce joint pain from arthritis. Shop Omega

Here’s how to take care of them at 60-plus.

Though seemingly innocuous, stress fractures can pose significant challenges to individuals, particularly athletes and active individuals. These hairline cracks in bones occur due to repetitive stress or overuse, often without a traumatic incident. Understanding the intricacies of stress fractures is paramount, as they can sideline individuals from their daily activities, training regimens, or even competitive sports. This comprehensive guide delves into the depths of stress fractures, unraveling their causes, symptoms, and treatment modalities. By shedding light on these aspects, we aim to empower readers to recognize the warning signs, seek timely medical intervention, and adopt preventive measures to safeguard their musculoskeletal health. Whether you're a seasoned athlete, a fitness enthusiast, or simply curious about bone injuries, this exploration of stress fractures promises valuable insights into a commonly misunderstood yet prevalent condition. Definition of stress fractures Stress fractures are tiny cracks or hairline fractures in bones, typically caused by repetitive stress or overuse. Unlike acute fractures resulting from a single traumatic event, stress fractures develop gradually over time due to repeated mechanical loading on the bone without adequate rest for repair. Importance of addressing stress fractures promptly Prompt recognition and treatment of stress fractures are crucial to prevent further complications and facilitate proper healing. Ignoring the symptoms or continuing high-impact activities can worsen the injury, leading to prolonged recovery periods and potentially more severe fractures. Addressing stress fractures early speeds up the healing process and minimizes the risk of long-term damage to bone health. Understanding Stress Fractures Definition and causes Stress fractures are microscopic cracks or small breaks in bones, typically caused by repetitive stress or overuse. They often occur in weight-bearing bones like the feet, legs, and hips. The repetitive application of force, such as running or jumping, exceeds the bone's capacity to repair itself, leading to stress fractures. Contributing factors may include sudden increases in physical activity, poor footwear choices, biomechanical issues, and inadequate recovery time between activities. Common symptoms and risk factors Common symptoms of stress fractures include localized pain, swelling, and tenderness over the affected area. Pain tends to worsen during weight-bearing activities and subsides with rest. Risk factors for stress fractures encompass engaging in high-impact activities such as running, dancing, or gymnastics, having low bone density (osteoporosis), nutritional deficiencies, poor biomechanics, inadequate rest, and previous history of stress fractures. Diagnosis and importance of early detection Diagnosis of stress fractures typically involves a combination of medical history, physical examination, and imaging studies like X-rays, MRI, or bone scans. Early detection is paramount to prevent further complications and facilitate prompt treatment. Ignoring symptoms or delaying diagnosis can exacerbate the injury, leading to prolonged recovery periods and potentially more severe fractures. Thus, seeking medical attention upon experiencing symptoms is crucial for effective management and optimal recovery. Stress fractures can occur in various bones throughout the body, typically as a result of repetitive stress or overuse. There are several types of stress fractures, each characterized by its location and underlying cause: Weight-bearing bones: Stress fractures commonly occur in weight-bearing bones such as the tibia (shinbone), metatarsals (foot bones), and femur (thigh bone). These fractures often result from activities that involve repetitive impact, such as running, jumping, or dancing. Over time, the repeated stress on these bones can lead to small cracks or fractures. Compression fractures: Compression fractures typically occur in the spine, particularly in the vertebrae. They can result from repetitive loading or compression of the spine, often seen in athletes who engage in activities that involve repeated bending or twisting motions, such as gymnastics or weightlifting. Osteoporosis, a condition characterized by weakened bones, can also increase the risk of compression fractures. Stress fractures in the upper body: Stress fractures can also occur in the upper body, including the ribs, arms, and wrists. These fractures may develop from repetitive movements or overuse of the upper extremities, such as throwing a ball or swinging a racket in sports like tennis or baseball. Pelvic stress fractures: Pelvic stress fractures are less common but can occur in athletes who engage in high-impact activities such as long-distance running or gymnastics. These fractures typically result from repetitive loading on the pelvic bones, leading to small cracks or fractures in the pelvis. Foot stress fractures: Stress fractures in the foot commonly affect the metatarsal bones or the navicular bone. These fractures can occur in athletes who participate in activities that involve repetitive impact, such as running or jumping. Improper footwear, sudden increases in training intensity, and biomechanical factors can also contribute to foot stress fractures. Overall, stress fractures can occur when the repetitive stress placed on a bone exceeds its ability to repair itself. Training intensity, biomechanics, footwear, and bone density can influence the risk of developing stress fractures. Proper training techniques, gradual increases in activity level, adequate rest, and proper nutrition are essential for preventing stress fractures and maintaining bone health. Symptoms of a stress fracture can vary depending on the location and severity of the fracture. However, common signs and symptoms include: Pain: Pain is the most common symptom of a stress fracture. The pain may initially be mild and occur only during physical activity. Over time, the pain can become more intense and may persist even during rest. The pain is typically localized to the fracture area and may feel like a dull ache or throbbing sensation. Swelling: Swelling may occur around the area of the stress fracture due to inflammation of the surrounding tissues. The swelling is often accompanied by tenderness to the touch. Bruising: In some cases, bruising may develop around the stress fracture site. The bruising may be mild to moderate in intensity and can vary in color from red to purple to yellow as it heals. Difficulty bearing weight: Individuals with a stress fracture may experience difficulty bearing weight on the affected limb or area. Walking or putting pressure on the injured bone may exacerbate the pain. Increased pain with activity: Pain associated with a stress fracture typically worsens during weight-bearing activities or physical exertion. Running, jumping, or even walking may aggravate the pain. Pain relief with rest: Resting the affected limb or area usually relieves the pain associated with a stress fracture. The pain may subside when the affected bone is not under stress or pressure. It is important to note that stress fracture symptoms can be similar to those of other musculoskeletal injuries, such as muscle strains or tendonitis. Therefore, it is essential to seek medical evaluation if you experience persistent pain or discomfort that does not improve with rest or if you suspect you may have a stress fracture. Early diagnosis and appropriate treatment prevent complications and promote optimal healing. The Impact of Stress Fractures Physical limitations and challenges Stress fractures impose significant physical limitations, making it challenging to perform daily activities and participate in sports or exercise. Individuals may experience prolonged pain and discomfort while walking, running, or standing. The inability to engage in regular physical activities can result in frustration, reduced fitness levels, and muscle weakness. Emotional and psychological effects Managing stress fractures can have a substantial emotional toll. The sudden interruption of exercise routines and sports activities can lead to feelings of frustration, disappointment, and anxiety. Additionally, uncertainty regarding the recovery process and fear of re-injury may contribute to stress and apprehension. Impact on daily activities and lifestyle Stress fractures disrupt daily activities and lifestyle, necessitating adjustments to accommodate pain and limitations. Simple tasks like walking, climbing stairs, or carrying objects may become arduous. Moreover, individuals may need to modify work or school schedules, recreational activities, and social engagements to accommodate the healing process. Adapting to these changes can be challenging and may require support from friends, family, or healthcare professionals. Overcoming Stress Fractures Medical treatment options Rest and activity modification Rest is crucial for allowing the affected bone to heal properly. This often involves avoiding activities that exacerbate pain or stress on the injured area. Activity modification may include switching to low-impact exercises or temporarily reducing training intensity. Pain management techniques Pain associated with stress fractures can be managed through various techniques such as over-the-counter pain relievers, ice to reduce inflammation, and elevation of the affected limb to alleviate swelling. Physical therapy and rehabilitation Physical therapy plays a vital role in recovery by restoring strength, flexibility, and mobility. Therapeutic exercises, stretching routines, and targeted rehabilitation programs help promote healing and prevent future injuries. When dealing with a stress fracture, it's crucial to follow medical advice and allow proper healing time. However, once your healthcare provider gives you the green light, there are some exercises and activities you can incorporate to aid in your recovery and strengthen the surrounding muscles and bones. Here are some low-impact exercises that may help: Swimming: Swimming is a fantastic, low-impact exercise that provides cardiovascular benefits while placing minimal stress on the bones and joints. It can help improve overall fitness and maintain muscle strength without aggravating the stress fracture. Cycling: Riding a stationary or regular bicycle can be an excellent way to improve cardiovascular health and maintain leg muscle strength without putting excessive pressure on the injured bone. Start with low resistance and gradually increase as tolerated. Water Aerobics: Water aerobics classes offer a gentle yet effective workout in a low-impact environment. The buoyancy of water reduces the strain on your bones and joints while providing resistance for muscle strengthening. Upper Body Strength Training: Strengthen your upper body muscles through bicep curls, tricep dips, shoulder presses, and seated rows. Use light weights or resistance bands to avoid straining the lower body. Yoga and Pilates: These low-impact exercises can help improve flexibility, balance, and core strength without stressing the injured area. Choose gentle yoga or Pilates classes that emphasize controlled movements and proper alignment. Seated Exercises: Perform seated exercises that target the arms, core, and upper body. Examples include seated leg lifts, marches, twists, and shoulder exercises using resistance bands or light weights. Balance Exercises: Incorporate balance exercises to improve stability and proprioception. Simple exercises like standing on one leg, heel-to-toe walking, and balancing on a stability ball or foam pad can help enhance balance and coordination. Range of Motion Exercises: Perform a gentle range of motion exercises for the injured limb to maintain flexibility and prevent stiffness. Start with gentle movements and gradually increase the range of motion as tolerated. Always consult with your healthcare provider or a physical therapist before starting any new exercise regimen, especially if you're recovering from a stress fracture. They can provide personalized recommendations based on your specific injury and recovery stage. Remember to listen to your body and avoid any activities that cause pain or discomfort. Nutritional support for bone health Importance of calcium and vitamin D Adequate calcium and vitamin D intake is essential for bone health and healing. Calcium-rich foods such as dairy products, leafy greens, fortified cereals, and exposure to sunlight for vitamin D synthesis support bones Other essential nutrients for bone healing In addition to calcium and vitamin D, nutrients like magnesium, phosphorus, vitamin K, and protein are crucial for bone regeneration and strength. A balanced diet rich in these nutrients can help optimize the body's processes. C. Lifestyle adjustments for recovery Stress-reducing techniques Reducing stress levels through relaxation techniques such as deep breathing, meditation, and mindfulness can aid in recovery. Stress management techniques promote well-being and facilitate the body's natural healing mechanisms. Proper footwear and equipment Wearing supportive footwear and using appropriate equipment during physical activities help distribute forces evenly and reduce the risk of recurrent stress fractures. Orthotic inserts or custom-made shoe inserts may be recommended to provide additional support and stability. Gradual return to activity and prevention strategies Returning to physical activity gradually is essential to prevent re-injury and allow the bone to adapt to increased stress levels. Following a structured rehabilitation program, incorporating cross-training, and implementing injury prevention strategies such as proper warm-up and cooldown routines can help reduce the risk of future stress fractures. Coping Strategies and Support Building a support network Dealing with a stress fracture can be physically and emotionally challenging, so having a solid support network is crucial. Surround yourself with friends, family, teammates, or fellow athletes who can offer encouragement, empathy, and practical assistance during your recovery journey. Sharing your experiences and feelings with others who understand what you're going through can provide comfort and motivation. Mental resilience and positive mindset Maintaining a positive mindset and mental resilience is essential when coping with a stress fracture. Focus on the aspects of your recovery that you can control, such as adhering to your treatment plan, staying active within your limitations, and practicing self-care. Use visualization techniques, affirmations, and goal-setting to remain motivated and optimistic about your progress. Remember that setbacks are a natural part of the healing process, and practicing self-compassion and patience is vital to overcoming challenges. Seeking professional help when needed Don't hesitate to seek professional help if you're struggling to cope with the physical or emotional aspects of your stress fracture. A sports psychologist, counselor, or therapist can provide valuable support, guidance, and coping strategies to help you navigate recovery challenges. They can also assist you in developing healthy coping mechanisms, managing stress and anxiety, and building resilience for future challenges. Preventing Future Stress Fractures Importance of injury prevention Preventing future stress fractures is essential for maintaining optimal bone health and overall well-being. Prioritize injury prevention by incorporating proper warm-up and cool-down routines into your workouts, using appropriate footwear and equipment, and gradually increasing the intensity and duration of your activities to avoid overuse injuries. Listen to your body and avoid pushing through pain or discomfort, as this can increase the risk of stress fractures. Cross-training and varied exercise routines Cross-training and incorporating varied exercise routines into your training regimen can help prevent overuse injuries like stress fractures. Mix up your workouts with activities that target different muscle groups and engage in low-impact exercises such as swimming, cycling, yoga, or Pilates to reduce repetitive stress on specific bones and joints. This approach helps improve overall fitness, strength, and flexibility while minimizing the risk of injury. Listening to the body and recognizing warning signs Pay attention to your body's signals and recognize warning signs of potential overuse injuries, such as persistent pain, swelling, or tenderness in specific areas. If you experience any symptoms of a stress fracture, such as localized pain during activity or swelling around a bone, seek medical attention promptly to prevent further damage. Take adequate rest and recovery time between workouts, and don't ignore any discomfort or pain, as early intervention is crucial for preventing more severe injuries. The Plantar Fasciitis Compression Support Sleeve, infused with copper and designed to alleviate sore arches, fascia, and heel pain, offers several benefits for individuals recovering from stress fractures: Pain Relief: The targeted compression provided by the sleeve helps alleviate discomfort associated with stress fractures by providing gentle support to the affected area, reducing strain on the plantar fascia, ball of the foot, and bottom arch. Improved Circulation: Compression technology enhances blood flow to the injured area, promoting faster healing and reducing inflammation, which is crucial for recovery from stress fractures. Protection: By stabilizing the plantar fascia and offering support to the foot's arch, the sleeve helps protect these vulnerable areas from further injury or strain during movement, preventing aggravating the stress fracture. Versatile Wear: The sleeve's design allows for easy integration into various types of footwear, enabling individuals to wear it comfortably throughout the day, whether during daily activities, exercise, or sports, without sacrificing mobility or comfort. Overall, the Plantar Fasciitis Compression Support Sleeve serves as a valuable aid in rehabilitating and managing stress fractures, offering targeted relief, protection, and support to promote optimal healing and return to activity. In this blog, we've explored the complexities of stress fractures, including their definition, causes, symptoms, and impact on daily life. We've discussed various coping strategies and support systems to help individuals navigate recovery challenges and preventive measures to reduce the risk of future injuries. It's crucial to prioritize self-care, listen to your body, and seek professional help when needed to ensure a successful recovery from stress fractures. If you're facing a stress fracture, know that you're not alone. Dealing with an injury can be frustrating and challenging, but staying positive and focused on your recovery journey is essential. Remember to be patient with yourself and celebrate small victories along the way. Lean on your support network for encouragement and assistance, and don't hesitate to reach out for help when you need it. With determination, perseverance, and the right mindset, you can overcome this obstacle and emerge stronger on the other side. While recovering from a stress fracture may take time and patience, it's essential to remain hopeful for a full recovery and return to strength. Trust in your body's ability to heal, and follow your healthcare provider's recommendations for treatment and rehabilitation. With proper rest, rehabilitation exercises, and a commitment to your recovery plan, you can rebuild your strength, prevent future injuries, and get back to doing what you love. Stay focused on your goals, stay positive, and believe in overcoming adversity. Your journey to recovery may have challenges, but with determination and perseverance, you can emerge from this experience even stronger than before. 🌐Instant chat on the store Shop.Tshellz.Com 📩Email us at [email protected] 📲Call, WhatsApp or Text +1 705 888 5768 ⚠️This information should not be used in place of a visit, call, or consultation with or the advice of your physician or other qualified medical professional ✔️All MendMeShop comments and testimonials posted are verified, fully documented, and 100% authentic. The customer always grants permission before posting of any comments or reviews. ✔️The testimonials and comments reflect the real-life experiences of individuals who used our products. However, individual results may vary. We do not claim, nor should the reader assume, that any individual experience conveyed is typical or representative of what other consumers might experience. References We pride ourselves on thoroughly researching before posting blog posts, articles or webpages. Here is a list of references used to create this content: 👉Ref 1: Stress Fractures Mayo Clinic 👉Ref 2: Stress Fractures Ortho Info 👉Ref 3: Stress Fractures Yale Medicine 👉Ref 4: Stress Fractures National Library of Medicine 👉Ref 5: Stress Fractures The Feet People

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They’re the scaffolding that keeps your body strong from head (your skull) to toe (your metatarsals). here’s how to keep your bones healthy throughout your life.

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On today's show, we interview clinical nutritionist Josh Gitalis. He is an expert in the fields of supplementation, detoxification and herbal medicine. As someone who lives and breathes a natural lifestyle, he is fully able to stand behind his recommendations. This episode is packed with useful information that will equip you with actionable health strategies! In this episode, we discuss: Josh's health story Supplementation strategies The best type of calcium supplement The team of nutrients involved in bone building Is it possible to rebuild bone density or just maintain it? How conventional cow dairy is causing you to lose calcium