Super-foods For Anti-Aging
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Get Calcium For Your Bones
- If you want to keep your bones strong and lessen your chance of fractures as you get older, add calcium-rich foods such as low-fat cheese and milk to your diet.
As you get older, the amount of minerals in your bones decreases. Too little calcium increases your risk for osteoporosis and, with it, disabling or life-threatening fractures.
- Calcium also keeps teeth strong, helps your muscles contract, and your heart beat.
- Recent studies have even shown that calcium may lower your risk of colon polyps, and help you lose weight.
Researchers at Purdue University found that women who consume calcium from low-fat dairy products or get at least 1,000 milligrams a day showed an overall decrease in body weight.
Foods rich in calcium
Won't taking calcium supplements do the trick? Sure, says William Hart, but calcium-rich foods are also high in protein needed for bone and muscle strength.
While you're adding calcium to your diet, don't forget to exercise. Your bones will thank you later. "Calcium alone isn't enough. Add weight-bearing exercise as well, says Hart. You'll help the calcium do its job."
Water Is For Energy And Your Skin
"Most people don't drink enough water," says nutritionist Susan Ayersman. "We need water to flush out toxins, keep our tissues hydrated, keep our energy up."
Water is also essential if you're eating high-fiber foods, says Leslie Bonci at the University of Pittsburgh Medical Center. Water helps fiber do its job.
If plain water doesn't quite do it for you, add slices of lemon, lime, or orange for flavor without calories. Or try a sprig of mint for a refreshing change.
Don't be overwhelmed with all these suggestions. You don't need to add everything all at once. "Make haste slowly," says Bonci. "Add a bowl of oatmeal in the morning, replace a glass of milk with soy milk ... just take it one step at a time."
04/29/04
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