When a fracture doesn’t heal it may cause a false joint. This can occur due to excessive motion, infection, and even nicotine use.

Chapters:
0:00 Intro
0:28 If the broken halves of the bone don’t heal together, it can form a new joint.
2:32 Knee replacements are much worse than knee bones.
4:02 The first surgeries for broken bones happened in the 20th century.
5:07 Dinosaurs got bone cancer.
5:47 Outro

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That hump at the base of the neck, which you commonly see in older adults, can result from osteoporosis or poor posture. Dowager’s hump, neck hump, text hump, or hunchback are common names for that excessive curve in the upper spine. Anyone can develop the condition, which is medically known as kyphosis, and it tends to result from forward-leaning posture, something that is all-too common in our technological society.

What Is Dowager’s Hump?

Dowager’s hump, or kyphosis, is a condition that is characterized by a spine that curves excessively forward. Although the spine has natural curves that help maintain posture, kyphosis makes standing up a challenge. In addition to the hump that results from this condition, you may also experience:

• Tight hamstrings
• Rounded shoulders
• Extreme fatigue
• Headaches or migraines
• Pain or stiffness in shoulder blades or upper back

Can You Reverse Dowager’s Hump?

Depending on your age and the severity, you can often improve or completely reverse a dowager’s hump. You can do this by strengthening your upper back and neck muscles, but various postures and stretches can also be beneficial. Early intervention and treatment is essential to combat the excessive curvature of the spine. Consider the following exercises to help reverse the hump. 

Shoulder Squeezes

This is a great exercise to do multiple times a day because it works to strengthen and straighten the upper back. Sit or stand up straight and try to relax your jaw and drop your shoulders. Direct your gaze out in front of you and remind yourself not to round your upper back. Draw your shoulder blades back, attempting to squeeze them together and hold this position for three to five seconds. Return to the starting position and then continue to repeat until you complete 10 repetitions. 

Chin Tucks

This exercise works to activate and strengthen the muscles along the front of the neck. Place two fingers at the bottom of your chin and gently tuck your chin in, retracting your head back. Use your fingers to guide your head back and keep your chin tucked throughout the exercise. Hold the retracted position for five seconds and then relax. Aim to complete three sets of 10 repetitions. 

Wall Angels

Wall angels work to create both strength and mobility in the upper back muscles, which can encourage better posture over time. Stand up straight with your back against a wall and arms by your side, ensuring that the back of your head touches the wall as well. Bring your arms out and up over your head until you look like a ref signaling a good field goal. Bring them back down by your sides and then continue until you complete 10 repetitions. It should feel like you are making snow angels against the wall. 

Bird Dog

Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Contract your core as you raise your left arm up and reach it forward, aligning it with your back. Find your balance and then extend and raise your right leg behind you, aligning it with your back. Keep your weight centered and hold this position for about three seconds before returning to the starting position. Repeat on the other side and then continue alternating until you have completed 10 sequences (each side 10 times).

Mid Fly Back Exercise

This exercise works to strengthen and stretch the muscles in the upper back, making it easier to keep the neck properly aligned. Stand or sit up straight in a chair and plant your feet flat on the floor. Hold an exercise band in both hands and hold your arms out in front of you. Make sure there’s a little bit of slack in the band, and then pull your arms out to the sides, squeezing your shoulder blades. Slowly return to the starting position and then continue until you complete a total of 12-15 reps. 

Cat Cow

Working to improve mobility in the upper back, Cat Cow helps to maintain neutral posture and improve spinal flexibility. Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On a big inhale, drop your stomach and arch your back as you look up. Exhale and round your back, dropping your head down. Alternate between these two positions in a controlled manner for about 30 seconds. Do one round in the morning and once at night.

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Often described as “meditation in motion,” tai chi is an ancient Chinese mind-body practice. It was traditional a form of martial arts, but growing evidence suggests that tai chi may be an effective remedy for symptoms of various health problems. You can start practicing tai chi even if you aren’t in the best shape or health. It is a low-impact, slow-motion form of exercise that you can do at your own pace. 

As a moving mind-body exercise, tai chi introduces gentle, repetitive movements that you couple with breathing. During your movements, you integrate mental focus, body awareness, imagery, and visualization. The unique physical and mental element to tai chi is why it may benefit your overall health. Although it is best known for relieving stress, tai chi may also help reduce blood sugar and soothe pain and other related symptoms. The National Center for Complementary and Integrative Health (NCCIH) notes that tai chi is like other forms of exercise in that regard. 

You do not have to subscribe to or spend your years learning about tai chi’s roots in Chinese philosophy to enjoy the benefits. The following concepts, however, can help you make sense of the approach to tai chi. 

• Qi – an energy or life force that flows throughout the body. Tai chi is said to be able to unblock and encourage qi’s proper flow.
• Yin and yang – the belief is that these opposing elements make up the universe and should be kept in harmony. Tai chi is thought to promote this balance. 

May Reduce Risk Of Falling

According to the Centers for Disease Control and Prevention (CDC), 25% of adults over age 65 fall at least once a year. These types of falls send about three million older adults to the emergency room every year. Some falls are minor, while others lead to broken bones, hospitalizations, or traumatic brain injuries. Tai chi is a very effective exercise that helps improve core strength and balance. A systematic review and meta-analysis from 2017 observed nearly 4,000 people, half of which practiced tai chi while the other half were in a control group that didn’t practice. The group that practiced were 20% less likely to fall than the control group. 

May Contribute To Healthy Aging

Nobody wants to feel 75 when they are 40, which is why health experts always encourage people to exercise daily. If lifting weights is not feasible and you don’t want to run, tai chi is an excellent way to move your body as an older adult. It can help you build confidence in the body’s ability to carry out certain tasks with ease. In fact, a large-scale systematic review examined 89 studies that concluded tai chi was able to improve physical function, psychologic health, and mobility. Another systematic review indicated that tai chi may improve physical functioning in elderly individuals with sarcopenia (loss of muscle and strength with aging). 

May Improve Bone Health In Post-Menopausal Women

Menopause leads to bone loss, and about 50% of post-menopausal women will develop osteoporosis. Eating a balanced diet, prioritizing exercise, limiting alcohol, and other lifestyle changes can help preserve your bones. In regards to exercise, tai chi involves great low-impact movements that may enhance your wellness routine. A 2022 review found that practicing tai chi for at least six months minimized bone loss. More research is necessary, but the initial results are promising. Additionally, tai chi helps improve balance and overall strength, two things that reduce your risk of falls. 

May Improve Heart Health

According to several studies, most exercise benefits heart function. A 2021 randomized trial observed middle-aged to older adults who practiced Wu-style tai chi for six weeks, in addition to their regular medicine plans. The results indicate a greater improvement in LDL (bad) cholesterol levels and systolic blood pressure, compared to the group that practiced a more simplified style of tai chi. A systematic meta-analysis from November 2022 looked at seven randomized controlled trials of 503 hypertensive participants. The participants that did five 60-minute sessions of tai chi per week lowered both systolic and diastolic blood pressure numbers. 

May Boost Cognitive Function

As stated throughout the article, tai chi is a mind-body exercise. It has been known to help reduce stress and improve symptoms of depression and anxiety. A past meta-analysis confirmed the mood-boosting benefits of short-term and long-term tai chi practice. For most of those studies, people practiced tai chi two to three times per week for 40-60 minutes per session. Researchers observed psychological benefits across healthy individuals, and those who had pre-existing health problems. Although tai chi may benefit psychological health, more research is necessary to determine how it can boost cognition with aging. 

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Kefir is a popular health “it” food that contains a plethora of bioactive compounds, up to 30 of which are beneficial probiotic strains. These healthy bacteria make kefir a beneficial beverage for digestion and overall gut health. In fact, health experts actually consider kefir to be better for your gut than Greek yogurt. If you have been on the fence about incorporating kefir into your diet, though, the science-backed health benefits in this article should hopefully sway you. 

What Is Kefir?

Kefir is made using starter “grains” that are a combination of yeast and bacteria. It’s a fermented beverage that results from the kefir grains interacting with milk. Even people with lactose intolerance can typically drink kefir safely. Kefir grains exhibit a complex microbial symbiotic mixture of lactic acid bacteria and yeasts in a polysaccharide-protein matrix. What does that mean, though? Well, the potency of kefir spread through tribes over thousands of years, helping treat various health conditions, including tuberculosis in the 19th century. By 2027, health experts project that the global kefir market size will reach $1.84 billion. Why is this drink so popular? Well, continue reading to find out. 

More Powerful Probiotic Than Yogurt

Kefir grains contain up to 61 strains of bacteria and yeasts, making them diverse, rich sources of probiotics. This diversity may vary, though. These microorganisms can influence your health in several ways. For example, they may enhance digestion, improve mental health, and aid with weight management. Despite yogurt being a popular source of probiotics in the Western diet, kefir is a much more potent source.

Supports Digestion And Gut Health

Health professionals often encourage people to consume probiotics after they take antibiotics. Probiotic compounds work to restore gut flora that you lose as a result of taking antibiotics. According to research, consuming probiotic-rich foods can restore gut balance and fight gastrointestinal diseases like Crohn’s disease, ulcers, and irritable bowel syndrome (IBS). Additional evidence shows that kefir may alter gut microbiota composition in a healthy way. Studies link drinking kefir to improved physical performance and an ability to combat fatigue.

Reduces The Risk Of Osteoporosis

Osteoporosis is a major concern in Western countries, especially among older women. Characterized by the deterioration of bone tissue, osteoporosis increases the risk of fractures. Although consuming adequate amounts of calcium is an effective way to strengthen bones, increasing vitamin K2 intake is also an important step to take. Kefir contains sufficient amounts of both calcium and vitamin K2, which has a role in calcium metabolism. People who supplement with vitamin K2 reduce the risk of fractures by as much as 81%. Finally, recent animal studies found that increased kefir consumption led to better calcium absorption in bone cells. That is great news because increasing calcium absorption in bone cells can improve overall bone density. 

Potential Cancer Fighter

Researchers indicated that certain compounds in probiotic drinks like kefir help the body defend against the spread of cancer cells. As of now, the probiotics in kefir may inhibit the spread of stomach cancer cells, according to some in vitro studies. Other studies found that fermented dairy products like kefir may reduce tumor growth by enhancing immune function. More research is necessary on this matter, though. One study found that kefir extract worked to reduce the amount of human breast cancer cells by 56% with only 14% yogurt extract. 

Improves Allergy Symptoms

More often than not, allergy symptoms are linked to inflammatory issues in the body. A research animal study found that kefir reduced inflammatory cells that disrupted air passages and lung function. Additionally, kefir was able to decrease mucus build-up in a mice study. The live organisms that exist in kefir have a proven ability to enhance immune function, ultimately suppressing allergic reactions. In doing so, kefir may change the body’s response to the system outbreak points for allergies. 

Supports Healthier Skin

When you increase the presence of good bacteria in the body, you start to experience better overall health. Bringing good bacteria to the forefront supports the skin in several ways. Not only does increasing beneficial bacterial help with systemic-based skin issues, but it also aids with recovery from burns and rashes. Researchers identified that kefir contains kefiran, a carbohydrate that improves the overall quality of the skin. It also enhances the ability to heal from wounds and protect connective tissues.

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For every woman, menopause is a significant time that involves a series of physiological changes. The series of symptoms or changes can vary before, during, or after a woman experiences menopause. The age at which menopause occurs will depend on multiple factors. Race, prior ovulations, lifestyle habits, socioeconomic status, and prior surgeries all influence the onset of menopause. 

What Is Post-Menopause?

Menopause marks the cessation of a woman’s menstrual cycle, and post-menopause is the stage after a woman has not had her period for a year or longer. During this stage, a woman has an increased risk of various health complications. The hormones that regulate menstrual cycle also play other roles in the body. The imbalance of these hormones can lower or diminish the body’s defenses. For example, post-menopausal women have an increased risk of osteoporosis, heart disease, stroke, and several other conditions. 

Estrogen levels drop significantly in a woman’s post-menopausal years. During menopause, estrogen fluctuates at a wild rate, but levels don’t drop like they do during post-menopause. In addition to estrogen plummets, a post-menopausal woman can experience higher triglyceride, LDL (bad) cholesterol, and blood pressure levels. It’s good to be mindful of this if you want to combat these bodily changes. Learn more about potential post-menopausal health risks below. 

Osteoporosis

Osteoporosis is the most common worry for women, as it’s possible to lose 25% of bone density after menopause. A 2017 study confirmed that women are four times as likely as men to develop the condition. Osteoporosis is a condition that causes bones to thin and the change in bone density can increase the risk of bone fractures. The most common areas that experience fractures or breaks include the hips, wrists, and spine. It’s wise to make lifestyle adjustment to get ahead of the condition, and you can speak to your doctor or nutritionist about the right steps to take. 

Weight Gain

This may not seem like a health risk, but an inability to control weight can lead to other, more serious conditions. The altered hormone levels negatively impact a woman’s metabolism, which can cause the body to easily gain fat. It’s also common for a woman with a slower metabolism to lose lean tissue mass as well. Menopausal belly fat can be more serious than an eyesore. More fat around the midsection increases the risk of type 2 diabetes, and a recent study found that it also increases the risk of heart disease. If you need help losing that menopausal muffin top, click here. 

Urinary Incontinence

The tissues in the urethra and bladder contain estrogen and progesterone receptors. The tissues are naturally thickened by both of those hormones. When those levels drop after menopause, the tissues become thin and weak. This is why post-menopausal women can commonly experience urinary incontinence. Stress-related urinary incontinence is quite common, and it can occur when sneezing, coughing, or during physical activity. Some research, however, states that urinary incontinence is more of an age-related problem than a post-menopausal issue. That being said, many researchers claim that estrogen plays a role in urinary incontinence. 

Cardiovascular Disease

It’s common for women to think that breast cancer is the biggest threat to their health, but life after menopause involves a serious risk of cardiovascular disease. According to the American Heart Association (AHA), about one-third of women develop cardiovascular disease. The risk of heart attack increases for women about a decade after menopause. One of the primary reasons for this is because estrogen levels drop. Estrogen maintains blood vessel flexibility, helping vessels contract and expand to aid optimal blood flow. This flexibility diminishes post-menopause, which can cause a rise in blood pressure and thicker arterial walls. You can take control of this by following a heart-healthy diet, quitting smoking, and exercising regularly.

Urinary Tract Infection

The decline of estrogen after menopause can cause vaginal tissue to become dry and thin. This occurrence can make it easier for bacteria to thrive, which increases the risk of urinary tract infection (UTI). Ultimately, a woman’s risk of a UTI will depend on individual lifestyle factors. A 2019 study found that the risk of UTI doubled for women over age 65, and 10% of post-menopausal women reported a UTI within the past year. While UTIs naturally increase with age, overall health can increase or decrease the risk of getting one.

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Some of you may already be clued into the amazing food grade powder that is diatomaceous earth (DE). For everyone else, we’re about to blow your mind because DE is one of the best dietary supplements in existence. What’s even crazier is that DE is essentially crushed up rock, so it’s like eating sand. That sounds unpleasant, but it’s actually a very common practice and there are numerous proven health claims to support this practice. 

What Is Diatomaceous Earth?

Food grade diatomaceous earth (DE) is made up of the fossilized remains of diatoms, which are small aquatic organisms. Some of the remains date back anywhere form 100,000 to one million years ago. These small organisms collect the sediment from streams, rivers, oceans, and lakes, and the fossilized remains exist around the world. The deposits collect silica, which contains numerous trace minerals that may benefit heart health, improve immune function, enhance the pancreas’ release of insulin, and nourish the hair, skin, and nails. DE happens to be one of the most concentrated sources of silica. 

DE typically comes in the form of a white powder and it has many uses. Some people put it on pets to get rid of fleas, while farmers use it on plants as a natural pesticide. DE also has its place in beauty products, food manufacturing, and water filtering. Food grade DE is available in many health stores, but online retailers sell it as well. There is compelling research and proven studies on the benefits of consuming DE, and we’ve detailed some of them below. 

Benefits of Diatomaceous Earth For The Body

Improves Joint Health

The silica in DE works to enhance regular joint function and bone metabolism. A 2007 study found that dietary silicon actually worked to prevent bone loss (osteoporosis) and improved the connective tissue in joints. Since osteoporosis is considered one of the largest “silent epidemics” of the 21st century, improving bone health is paramount these days. The silica in DE helps improve bone density, but it also works to synthesize collagen, which aids with joint formation and healthy connective tissue development. 

Works To Fight Parasites

One of the benefits of consuming DE is that it helps to regulate bowel moments. In fact, the silica in DE works to detox the digestive tract and increase collagen production, which can support the digestive tract’s lining. It actually helps the body absorb more nutrients while simultaneously flushing out unnecessary waste. A 2011 study that was published in the Oxford Journal of Poultry Science found that DE is an effective treatment to control internal worms (parasites) in hens. Giving hens DE helped improve egg production and quality, and cleaned out parasites in the process. 

Helps Protect The Hair

Did you know that silica is the primary ingredient in many high-quality hair supplements? Many people with thinning hair often use these hair supplements to improve hair growth or prevent hair loss. Several studies examined people who ingested DE every day for several weeks. The results indicated that DE helped to improve fullness and enhanced scalp health. 

Purifies Water

Many filtration products use DE because of the chemical composition. From water purification to fish tank filters, DE helps to prevent tap water toxicity. The fine powder helps to filter tiny particles that regular paper filters cannot catch. One study found that DE works to kill viruses in drinking water, thereby making the water potable. This is great news when you consider that drinking contaminated water causes viral and bacterial infections. Additionally, another study examined a filter containing DE to see how effective it was at filtering tap water. The results indicated that the DE absorbed 80% of the viruses and heavy metals present in tap water. 

Detoxifies The Body

We saved the best benefit for last! As we’ve covered in this article, DE helps to regulate bowel movements and eliminate/kill parasites, which contribute to numerous health conditions. The great thing about DE is that it is inexpensive! It helps to reduce gas and bloating and boosts liver function. Researchers also found that DE works to clean the blood by absorbing harmful toxins that exist in the blood. The silica in DE behaves similarly to antioxidants, fighting free radicals in the body that contribute to oxidative stress. It does so by neutralizing the charge of free radicals and helping the body eliminate them via urine, stool, and sweat. Finally, one study indicated that DE encouraged the elimination of heavy metals from the body. 

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Black cohosh has been used for hundreds of years by many cultures to remedy pneumonia, joint pain, and sluggish labor. Native Americans used it to treat musculoskeletal pain and menstrual irregularities, and European settlers made a black cohosh tonic to support female reproductive health.

More and more research has revealed the potential dangers of hormone replacement therapy (HRT), when it comes to treating hormonal issues. HRT can create an even bigger hormonal imbalance that can worsen menopausal symptoms. Health-conscious women are looking for safer treatments to help balance hormones and relieve symptoms of menopause.

What Is Black Cohosh?

Black cohosh is a member of the buttercup family and it goes by many names, including black bugbane, black snakeroot, and fairy candle. The name is attributed to the plant’s black roots and rhizomes, which are the sections that are used for medicinal purposes. It has become widely used as a natural alternative to HRT in Australia, Germany, and the United States. You can obtain black cohosh without a prescription in the U.S.

Black Cohosh And Menopausal Symptoms

Since the 1950s, studies have yielded mixed results in regards to whether black cohosh is effective at managing menopausal symptoms. Some research has indicated that it has estrogenic activity, while others studies have shown that it does. The complicated part is understanding how and why black cohosh works for some and not for others. Scientists also have a loose grasp on whether it affects the levels of luteinizing hormone or follicle-stimulating hormone. A 2016 systemic review of randomized clinical trials examined herbal therapies, including the use of black cohosh, to treat menopausal symptoms. This review determined that black cohosh worked for some women and not for others, so more comprehensive research is needed. Continue reading to learn more about the health benefits of black cohosh.

May Reduce Sleep Disturbances

Many menopausal women commonly experience sleep disturbances. Since sleep is essential to balancing hormones, lack of sleep disturbs the body’s hormonal management and production, ultimately worsening symptoms of menopause. A recent study on postmenopausal women with sleep disturbances found that black cohosh supplementation helped improve sleep, which in turn stabilized mood and increased energy levels.

May Reduce Bone Loss/Osteoporosis

Osteoporosis is a common problem for menopausal women. According to research, several compounds in black cohosh have biological activity and plant-derived estrogens, also known as phytoestrogens. Biological molecules in black cohosh have been shown to reduce bone loss caused by osteoporosis, but more research needs to be done on this matter.

May Reduce Hot Flashes

One of the primary symptoms of menopause is hot flashes, so black cohosh has been heavily studied as a potential remedy for them. Some research is inconclusive because exact dosage to reduce hot flashes is inconsistent. Even though findings are mixed, many women find that black cohosh greatly helps in the reduction of hot flashes. Certain systemic reviews have found that it is more effective than a placebo, and that taking black cohosh regularly can reduce the severity hormonal imbalance.

May Help Treat Uterine Fibroids

Uterine fibroids, which are benign growths in the uterus, typically appear during the height of a woman’s fertile years. While Tibolone, a synthetic steroid drug, is used to treat fibroids outside of the United States, women with fibroids in the U.S. are commonly prescribed hormone-based drugs. In a 2014 study, black cohosh was compared to Tibolone to see the effectiveness of treating fibroids. The tests revealed that black cohosh may be a more appropriate treatment than the synthetic alternative.

Dosage

As far as proper dosage goes, health experts generally recommend taking between 40-80 milligrams of standardized black cohosh extract per day. This is a typical dosage to help relieve menopausal symptoms. If you have hot flashes, however, start with a lower dosage of 20-40 milligrams, which you take twice daily and increase as needed.

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One in three women around and one in five men over age 50 will experience an osteoporotic fracture. Annually occurring on October 20th, World Osteoporosis Day was established to raise awareness about prevention and treatment for osteoporosis. The intention is to place importance on bone, joint, and muscle health and showcase how self-care and preservation can decrease one’s risk of developing the condition.

What Is Osteoporosis?

Osteoporosis causes bones to weaken and become fragile over time, often times resulting in breaks of fractures after bumps, minor falls, or sudden movements. While the fractures are not life-threatening, they can induce a lot of pain and discomfort. Millions of people worldwide experience osteoporosis related fractures, yet only 10% of older women with these fractures receive therapy. A 2010 European study estimated that 12.3 million people, who were likely to experience osteoporotic fractures, would not receive treatment.

Bones absorb minerals during childhood and adolescence, but people experience peak bone mass by the age of 30. If you don’t accumulate enough bone mass during this time, you will likely increase your risk of osteoporosis later in life. Fortunately, there are many habits to help maintain bone health as you age.

Eat All The Vegetables

The many nutrients in vegetables assist in the production of bone-forming cells. The vitamin C in vegetables, for instance, may help protect bone cells from becoming damaged. Green and yellow vegetables have been linked to increased bone mineralization in childhood and bone maintenance well into adulthood. One study found that women, aged 50 and up, who ate onions had a 20% decreased risk of osteoporosis, when compared to women who rarely ate onions.

Up Your Vitamin K And D Intake

You cannot have healthy bones without sufficient vitamin D levels. Unfortunately, vitamin D deficiency affects about one billion people worldwide, and vitamin D is necessary for calcium absorption. To protect against osteoporosis, it is optimal to have a blood level of 30 ng/ml for vitamin D. While vitamin D is important, people need not forget about vitamin K, which works to modify osteocalcin, a protein that assists with bone formation. One study found that women between 50-65 years of age experienced higher bone density when they supplemented with vitamin K over a 12-month period.

Eat Foods That Contain Magnesium And Zinc

Don’t focus all your effort on calcium when it comes to maintaining healthy bones, people. Magnesium and zinc play key roles when it comes to bone health. Magnesium helps convert vitamin D into the active form that enhances calcium absorption. One study found that women, who consumed 400mg of magnesium per day, had 2-3% higher bone density than those who consumed less than half that amount. Magnesium-rich foods include pumpkin seeds, quinoa, almonds, spinach, avocados, bananas, kale, raisins, cashews, and black beans. Zinc, which is an essential trace mineral, helps comprise the mineral portion of your bones. It also promotes bone-building cells and works to prevent the break down of bones. You can click here to learn about the best sources of zinc.

If you are concerned about the health of your bones, employ these nutritional tips to maximize bone health. Don’t wait until it’s too late to protect your bones. Act now to decrease your risk of osteoporosis.

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Observed on the last Wednesday in September, National Women’s Health & Fitness Day is one of the nation’s largest promotional events for women of all ages. According to the statistics from the past couple years, roughly 80,000 to 100,000 women around the country gathered at parks, recreation centers, gyms, hospitals, senior centers, retirement communities, and more to organize health and fitness events.

It is estimated that about 500 groups across the country will host women’s health and fitness events on National Women’s Health & Fitness Day. These local events vary, depending on the ages of women, levels of fitness, and access to resources. While some groups will hold boot camp or yoga classes, others may lead community walks or attend informational health workshops. The bottom line is that women will be learning about health, diet, or engaging in physical activity. Above all else, the fitness-related events will not be competitive.

If you don’t have time to sign up for an event in your area, you can either host your own celebratory event or engage in healthy activities as an individual. Need some inspiration for National Women’s Health & Fitness Day? Try one of the following suggestions to take control of your health, make healthier choices, and plan out time for regular exercise. The grassroots nature of this day provides the opportunity for women to take charge and illustrate what health programs and services are provided in their communities.

Ask A Friend To Exercises With You

One of the best ways to motivate yourself to exercise regularly is to team up with a workout companion. Not only will exercising be more fun, but studies have shown that having a workout partner increases the drive to exercise. Additionally, the accountability aspect has been associated with more weight loss than women who work out solo.

Get Your Thyroid Checked

According to the American Thyroid Association (ATA), there are an estimated 20 million Americans living with some form of thyroid disease, and roughly 60% of them are unaware of their condition. Statistically, women are five to eight times more likely to have thyroid problems than men. An underactive or hyperactive thyroid can affect your mood, weight, concentration, and more, going undetected for years. If you have had trouble losing weight, get your thyroid checked because it may be the culprit.

Eat For Your Bones

There are roughly ten million Americans living with osteoporosis, and about 80% of them are women. About 50% of women over the age of 50 will experience bone break or fracture because of osteoporosis. In order to ensure that your bones stay healthy for as long as possible, eat the right nutrients for your bones. Magnesium, calcium, and vitamins D & K are essential nutrients to optimize bone health. Exercise and diet go a long way in keeping your bones healthy, so click here to learn more about the best foods for bone health.

Eat Some Superfoods

It’s impossible to be superwoman every single day, but you can include superfoods in your daily diet. Foods like spirulina, broccoli, apples, turnips, celery, pomegranates, cayenne pepper, leafy greens, avocado, asparagus, watermelon, garlic, and bell peppers all have varied nutritional profiles to help you satisfy your recommended daily intake of different vitamins and minerals. These foods can assist with weight loss, improve heart health, fight off colds, and keep your skin healthy.

Try A New Workout Class Or Sport

Have you been itching to show your dance skills at a Zumba class? Have you wanted to improve your cardio at a spin class? Maybe you are interested in the water aerobics class at the retirement home, or joining a local soccer league. Whatever your interest is, today is the perfect chance to summon the courage to try a new form of exercise. Don’t be afraid to get out there and be active.

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Vitamin K refers to a group of fat-soluble vitamins that help the body produce prothrombin, a protein and clotting factor that is necessary for bone health and blood clotting. It is rare for people to experience vitamin K deficiency, but it can happen, and it leads to increased clotting time, hemorrhaging, and excessive bleeding. People who take blood thinners, such as Coumadin or other anticoagulants, are not encouraged to consume additional vitamin K without consulting their medical care professionals.

Vitamin K is integral for optimal bone health, teaming up with vitamin D to efficiently deliver calcium to the bones in the body. Recent research by the University of Wisconsin-Green Bay found that vitamin K may increase bone mineral density, decreasing the risk of fractures. Another study found that low vitamin K levels may lead to low bone mass density, increasing the risk of hip fractures in women.

Sources of Vitamin K

The bacteria in the gastrointestinal tract naturally produce vitamin K, but it is necessary to obtain vitamin K from dietary sources. Some of the best dietary sources of vitamin K include leafy green vegetables, vegetable oils, and fermented foods. For fermented foods, the amount of vitamin K will vary depending on bacterial strains and the fermentation process. The bioavailability of different forms of vitamin K will also vary from food to food. Some of the best vitamin K sources are listed below:

• Natto
• Collards
• Turnip greens
• Kale
• Raw carrot juice
• Grapes
• Broccoli
• Raw cashews
• Spinach
• Okra
• Pumpkin
• Extra virgin olive oil
• Blueberries
• Raw pine nuts

Benefits

The Harvard School of Public Health published a study claiming that vitamin K helps produce four of the 13 necessary proteins for blood clotting. As previously stated, vitamin K helps with wound healing and bone health. Some of our favorite vitamin K benefits are detailed below.

Heart Health

Several studies have found that adequate intake of vitamin K may help to lower blood pressure and decrease the risk of stroke. By inhibiting mineralization, where minerals build up in the arteries, the heart can pump blood throughout the body with ease. Mineralization happens naturally, especially as you age, so be sure include vitamin K foods in your daily diet.

Bone Health

Osteoporosis is the cause of over 8.9 million fractures per year, and it affects an estimated 200 million women worldwide. One in five men and one in three women over 50 will experience an osteoporotic fracture. A large amount of data presents that these numbers could decrease by regularly consuming vitamin K-rich foods. What’s puzzling is that few therapies for osteoporosis recommend vitamin K consumption.

Cognitive Health

According to recent studies, higher vitamin K blood levels have been linked to improved episodic memories in older adults. One study revealed that people over the age of 70 with high levels of vitamin K1 had better memory performance than those with low levels of vitamin K.

The recommended daily intake of vitamin K should be as follows:

• 120 mcg for men over the age of 19
• 90 mcg for women over the age of 19

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