Exercise (2)

To help strengthen our bones it’s important to do weight-bearing exercise. The easiest way to do this is walking. It doesn’t really matter where you walk although somewhere green like the local park is ideal. But you do need to walk briskly, so that you’re slightly out of breath, for at least 10 minutes every day.

Weight-bearing exercise places a stress on our bones, which stimulates the production of bone cells. Being underweight means that I don’t place enough stress on my bones, so I wear a weighted vest. ‘Don’t you look stupid?’ my sister asked. Well, I could choose to look stupid (possibly), or risk a fracture!

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Exercise

By our late 40s we begin to lose an estimated 1% of our muscle mass each year so some weight training is crucial. Resistance training at least twice a week will help to strengthen both muscles and bones. Use hand weights, I bought my hand weights after fracturing my wrist; or use food tins or 500ml bottles of water.

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Alarm

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A shrill alarm in the morning means that your body wakes startled and tense. The ‘fight or flight’ response is triggered. Not a good way to start your day. Try setting your alarm to some soothing music, or try a dawn-simulator alarm.

Beauty-food Advent calendar – Door number 19

What’s behind door number 19?

An avocado.

Avocados are high in healthy fats, omega-3, -6, and -9; and skin nurturing vitamins. They also contain lutein, a carotenoid, which hydrates and boosts elasticity.

How will you eat your avocado today? You could eat it as a snack, or use it to make guacamole.

Top tip: The nutrients are near the skin, so peel an avocado like a banana to retain the top layer of flesh.

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