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Boning up on dementia prevention
An estimated 10 million Americans have osteoporosis, AKA brittle bone disease. The disease, caused by a combination of hormonal, genetic and lifestyle conditions (lack of estrogen, not doing weight-bearing exercises and an excess of smoking and alcohol) accounts for 2 million bone fractures annually.
But that’s not all osteoporosis can break. According to a study in Bone Research, osteoporosis is linked to an 80% increase in the risk of dementia!
There’s an intrinsic biological connection between bone and brain health. Bone and muscle proteins and hormones can cross the blood-brain barrier and promote neuron growth and neurotransmitter production. But if that flow is reduced or blocked (often because of self-damaging lifestyle choices), the communication pathway between bone and brain is reduced and cognition suffers.
To prevent osteoporosis — and protect your brain — it’s essential to get weight-bearing exercise at least twice a week for 20-30 minutes. You can use your own body weight, hand weights, barbells or weight machines at the gym. Walking (aim for 10,000 steps daily) counts, too!
A diet rich in bone-building calcium and vitamin D is also a top priority. Foods loaded with calcium include non- or low-fat dairy; tofu and soy beans; dark, leafy greens like kale and spinach; and canned salmon, anchovies and herring (it’s the bones!). Vitamin D is found in salmon, sardines, mushrooms and fortified cereals (sugar-free please!) and plant-based milks.
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