What Should I Eat Before I Go to the Gym in the Morning?

A healthy breakfast gives you the energy you need to work out. Photo Credit ariwasabi/iStock/Getty Images

Your diet can have a fundamental impact on your fitness regimen, whether you're getting ready to run a marathon or walk around the neighborhood. And while guidelines can help, one of the best ways to choose your pre-gym meal in the morning is to keep a food and workout journal so you can avoid habits that make you feel sluggish and stick with food choices that boost your energy and performance.

The Right Mix

The best pre-workout breakfast includes plenty of energy-boosting carbohydrates and a small amount of healthy fat. You should avoid high-fiber foods before you head to the gym because they can give you stomach cramps or diarrhea. To maintain your energy during your morning workout, Harvard Health Publications recommends drinking an 8-ounce glass of water -- rather than a costly sports drink -- before you start.

Good Options

Good morning workout meals include whole-grain cereals, bread or toast with low-fat milk or yogurt and fresh fruit, hard boiled eggs, fruit smoothies with a handful of nuts or a banana spread with peanut butter. If you eat a light breakfast before your workout, be sure to fuel up within two hours after your workout with a high-protein, high-carbohydrate meal to replenish your body's glucose stores.

Don't Stop With Breakfast

Though what you eat before you head to the gym in the morning is important, what you eat the rest of the day is equally important, says David L. Katz in "O, The Oprah Magazine." That's because what you eat during the day before your workout is what actually gives your body the energy it needs to produce glycogen in your liver and muscles, the nutrient your body burns during your morning workouts. A balanced all-day diet, including lean protein, low-fat dairy, whole grains and lots of fruits and vegetables, will give your body the fuel it needs for your workout.

Time It Right

When you eat is as important as what you eat, according to the American Heart Association. If you're heading to the gym in less than an hour, grab a small snack to boost your metabolism and give your body an energy burst. If you eat too much before your workout, you can end up feeling sluggish or crampy, but bypassing food completely may make you too dizzy and tired to have an effective workout.

www.livestrong.com

Can I Push a Regular Stroller While Jogging?

Opt for a jogging stroller for a safer ride. Photo Credit Comstock/Stockbyte/Getty Images

When you already have a laundry list of items to purchase before the birth of your baby, several different types of strollers often seem like unnecessary investments. Since traditional, umbrella and travel system strollers seem like they function in the same way as jogging strollers, it's easy to mistakenly believe that they're interchangeable. Before you try jogging with another type of stroller, consider the safety features of most good-quality jogging strollers to decide whether it's a risk you're willing to take.

Stroller Types and Purposes

A jogging stroller has a very specific purpose among your other baby gear. Made with speed in mind, it offers safety features which help to protect your baby when you're moving at faster speeds than usual. Four-wheeled stroller designs are made for slower walking and touring, thanks to their swivel wheels. While the maneuverable wheels make it easy for you to get around, they aren't safe for running; they could easily turn suddenly, potentially throwing your baby from the stroller or resulting in whiplash-like injuries.

Possible Dangers

Jogging strollers are a necessity for runners who plan to run with their babies for several reasons. Jogging strollers are meant for babies who are at least 6 months of age, since they don't fully recline for safety reasons. This helps to remove the temptation of running with a younger baby, who could sustain injuries due to the jerky movement of running. Typical strollers don't have any safeguards in place for the danger of the stroller rolling away when you run, nor do they offer brakes. Precautions and brakes are necessary in case of falls, losing control of the stroller or jerky stops during emergencies.

Jogging Stroller Features

Jogging strollers always have a fixed front wheel, which helps avoid sudden turns that could result in injury. Some jogging strollers have a swivel wheel to allow you to use it in a more casual setting. However, that wheel is then locked for jogging. Jogging strollers also offer hand brakes for quick, smooth stops and wrist straps to help you stay in control.

Choosing and Using a Jogging Stroller

It's safest to use your everyday stroller for walking around the mall, going on day trips and for casual walks around your neighborhood. If you plan to run with your baby at any time, whether to train for events or for general fitness, the purchase of a jogging stroller is necessary. When purchasing a jogging stroller, look for safety features and a size that is manageable for you. Some of the features to consider include beverage holders, cargo space and a harness safety belt to keep your baby safe and secure while you run.

www.livestrong.com

4 Ways to Increase Your Heart Rate

A man and woman are hiking through the forest. Photo Credit Jupiterimages/Stockbyte/Getty Images

Your heart rate can be a telltale sign of your overall heart health. Raising your heart rate to a specific target regularly can help your cardiovascular system work more effectively -- it's part of the reason why the Centers for Disease Control and Prevention recommend getting at least 30 minutes of physical activity each day. There are times, however, when increasing your heart rate can be a sign of a medical issue, so contact your doctor if your heart rate is unusually high.

Aerobic Exercise

One of the best ways to safely increase your heart rate is through aerobic exercise -- fitness where the main purpose is a healthier heart. To increase your heart rate, first find your target heart rate -- subtract your age from 220 to find your maximum heart rate and then raise your pulse 50 to 85 percent of that number, suggests the Cleveland Clinic. When you're just starting out, walking, hiking, water aerobics or light cycling can get you to 50 percent of your maximum. If you're more advanced, higher-impact aerobic exercise like swimming laps, running or kickboxing can get you within the 70 to 85 percent range.

Resistance Training

While aerobic exercise helps raise your heart rate, an exercise program is incomplete without resistance training as well. Body weight exercises, lifting weights and other resistance exercises help work your muscles. Your working muscles require more oxygenated blood, therefore raising your heart rate. When you lift weights or do body weight exercises, aim for eight to 12 repetitions, suggests the NYU Langone Medical Center. If you can't reach eight, you're lifting too heavy -- if you can easily do more than 10 or 12, you're lifting too light and may not be getting all of the benefits of resistance-based exercise.

Warming Up

Environmental temperature can make a large difference for your heart rate. The American Heart Association notes that warmer air temperatures can increase your heart rate around five to 10 beats per minute. It may sound like a small increase, but it can make a difference with regard to the safety of your exercise. If you're exercising in high heat and pushing your body to the higher end of your target heart rate range, you could run the risk of a heart rate that is too high -- lightheadedness, dizziness and even cardiac issues, for example.

Medical Issues

Certain medical issues could be to blame for a high resting heart rate or a heart that increases dramatically with even little physical movement. Being overweight is a major risk factor for heart disease because it puts extra strain on the heart. Smoking can also result in a faster pulse and a higher risk for heart disease. If you notice that simple movements -- climbing stairs or carrying groceries, for example -- leaves you out of breath and your pulse racing, it's time to see your doctor for a checkup and lifestyle changes that could keep your heart rate healthy.

www.livestrong.com

How to Cook Steel-Cut Oats & Freeze Them

Oatmeal is part of a healthy, satisfying breakfast. Photo Credit Jupiterimages/liquidlibrary/Getty Images

If you're accustomed to eating oatmeal made from rolled oats, you may be surprised at the chewy texture and nutty flavor of steel-cut oats. Steel-cut oats are made from the whole oat, which is cut into small chunks. Because the oats are a whole grain, the cereal is rich in vitamins, minerals and fiber. Although steel-cut oats take longer to cook, the health benefits and flavor are worth the extra time. If your mornings don't allow time to cook steel-cut oats, make a large batch, then freeze the oatmeal into serving-sized portions for quick reheating.

Step 1

Bring water to a boil in a large saucepan, then stir in the steel-cut oats and a pinch of salt. For two to four servings, use 3 cups of water and 1 cup of oatmeal. To make a larger batch, adjust the amounts of water and steel-cut oats proportionately.

Step 2

Reduce the heat to "Low" to bring the mixture to a simmer. Cook the oats for 20 minutes. For softer oatmeal, cook the oats for up to 30 minutes.

Step 3

Spoon the oatmeal into a serving-sized container, such as a clean margarine or yogurt container. Place the lid securely on the container and put the container into the freezer. You can also freeze oatmeal in an ice cube tray lined with plastic wrap. Once frozen, pop the cubes from the tray and transfer them into a resealable plastic bag. One cube is just right for a toddler, and two to four cubes will satisfy an adult.

Step 4

Defrost frozen steel-cut oats in the microwave. Once defrosted, heat the oatmeal in the microwave or a small saucepan on your stove. Stir in sweeteners, such as honey, brown or granulated sugar and extra flavorings such as cinnamon or vanilla. If desired, add raisins or other fruit. Add a small amount of milk or cream if the oatmeal is too thick.

Tips

• If you like buttery oatmeal, melt 1 tbsp. of butter in the saucepan and lightly toast the oats before adding the water.

Things You'll Need

• Water
• Large saucepan
• Oatmeal
• Salt
• Clean containers or ice cube trays
• Plastic wrap
• Resealable plastic bags
• Small saucepan, optional
• Sweetener
• Extra flavorings, optional
• Chopped fruit or raisins, optional

www.livestrong.com

Exercise Plan for a 50-Year-Old Woman

It is never to late to start a fitness program and maintain a healthy and active lifestyle Photo Credit Fuse/Fuse/Getty Images

It is never too late to start an exercise plan. You will elicit benefits at any age and improve your health and quality of life. There are several factors to consider when planning a well-rounded fitness program, including resistance training, cardiovascular activity, stretching, core and balance training. It can sound daunting, but when structured properly, definitely feasible.

Weight Training

Incorporate resistance exercises into your weekly routine to prevent this muscle loss and build strength. Photo Credit Arne Trautmann/iStock/Getty Images

As you age, you slowly lose muscle mass, and after the age of 50 that loss is accelerated, according to the National Strength and Conditioning Association. It is imperative to incorporate resistance exercises into your weekly routine to prevent this muscle loss and keep your strength up. Incorporate exercises that utilize all the major muscle groups of your body, which include chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings and abs. Choose a weight that will fatigue your muscles in about 10 to 12 repetitions in two to three sets.

Cardiovascular Exercise

Cardiovascular exercise keeps your heart healthy. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Cardiovascular exercise keeps your heart healthy by lowering blood pressure and cholesterol, helps prevent diabetes and weight gain, and improves your quality of life through increased stamina and endurance. Appropriate modes of exercise include treadmill, stationary cycle, elliptical, stair machine or any other activity that actively elevates your heart rate such as dancing, hiking, or heavy housework. Aim for an intensity that increases breathing and feels challenging, but you're still able to speak or have a short conversation, or about 65 to 75 percent of your maximum heart rate. If you are accustomed to exercise, challenge yourself with shorter bouts at 75 to 90 percent max heart rate.

Core

Training your core will help maintain your posture and balance. Photo Credit Dean Mitchell/iStock/Getty Images

Training your core will help maintain your posture and balance, as well as keep your midsection tight and toned. Target the deep abdominal muscles of the transverse abdominis and internal obliques with planks and side planks. ABC News recommends stability ball rollouts, where you kneel on the floor and place your elbows on a ball. Allow the ball to roll forward while opening your hips and shoulders. Then, contract your abs to pull the ball back towards you. Pelvic tilts, abdominal pulses and Yoga are also ideal activities for training your core.

Stretching

Stretching allows for greater range of motion, freedom of movement and relaxed muscles. Photo Credit shironosov/iStock/Getty Images

Stretching is often an understated aspect of fitness but adequate flexibility allows you to have greater range of motion, freedom of movement and relaxed muscles -- stretching corrects imbalances, decreases soreness, reduces risk of injury and improves posture. Before engaging in static stretching, do about five minutes of movement to warm-up the muscles, which can include walking, cycling, or just large dynamic joint movements like arm circles and trunk rotations. The American Council on Exercise suggests stretching each major muscle group and holding each stretch for 15 to 30 seconds. Do not bounce, strain, or hold your breath.

Schedule

Engage in moderate amounts of cardiovascular exercise most days per week.Photo Credit Pixland/Pixland/Getty Images

Train each major muscle group at least twice per week on non-consecutive days. Do either two days of total body, or three days intermixing upper and lower body. After weight training, sit and stretch your muscles. Aim for 30 minutes of flexibility training three days per week; however, even five minutes will elicit benefits. On non-weight training days, work on your core, balance and posture. Engage in moderate amounts of cardiovascular exercise most days per week. The American College of Sports Medicine recommends a minimum 150 minutes per week of activity. If you are new to exercise, break this down into 10 to 15 increments one to three times per day.

www.livestrong.com

How to Drink Slim Fast Three Times a Day

A young woman is drinking in her ktichen. Photo Credit Daniel Ernst/iStock/Getty Images

Slim Fast manufactures a variety of meal replacements and supplements designed to aid in weight loss. Slim Fast meals can replace or supplement your other meals, providing you with a few healthy and quick meal options, encouraging you to stick to your diet. Slim Fast shakes contain 180 calories or 190 calories, depending upon flavor, and provide approximately 30 percent of the recommended daily allowance of many vitamins and minerals, in addition to at least 10 grams of protein and 2 grams of fiber, with some flavors containing as many as 20 grams of protein and 5 grams of fiber. When incorporated into a balanced diet, you can drink Slim Fast shakes three times a day and achieve a healthy weight loss of 1 to 2 pounds per week. Consult your physician prior to using Slim Fast or any other meal replacement or supplement.

Step 1

Calculate the total number of calories your body burns in a day. To do this, add your basal metabolic rate and calories burned through physical activity, both of which can be calculated using a variety of free online calculators that can be found at sites such as caloriesperhour.com.

Step 2

Subtract 500 calories from the total number of calories you burn daily if your goal is to lose 1 pound per week. Subtract 1,000 calories if you are aiming to lose 2 pounds per week. The result is the total number of calories you can consume daily and achieve your weight loss target. For example, if you burn 2,800 calories per day and you want to lose 2 pounds per week, your daily caloric allotment would be 1,800 calories.

Step 3

Divide your daily caloric allotment by six to determine how many calories you should consume at each meal. According to "Handbook of Obesity Treatment," eating six small meals per day aids in weight loss and boosts metabolism, whereas eating only two or three large meals hinders weight loss and slows metabolism. For example, if you are allotted 1,800 calories per day, you should consume six 300-calorie meals.

Step 4

Drink a Slim Fast shake three times per day, counting the amount of calories in the shake against your allotment for that meal. If the Slim Fast shake does not contain enough calories to be suitable for a meal on its own, add a small, healthy side item or two to your meal. For example, if you are allotted 300 calories per meal and choose a Slim Fast shake with 180 calories, you will still have 120 calories left for that meal. You can munch on 3/4 ounces of almonds, which contain 120 calories, or you may opt for a small apple and a low-fat yogurt cup, each of which are 60 calories, totaling an additional 120 calories.

Step 5

Eat three meals in addition to your Slim Fast meals each day. Choose healthy, well-rounded meals containing a complex carbohydrate, fruit or vegetable and lean protein to adequately meet your body's needs while still encouraging weight loss. Complex carbohydrates include brown rice, whole-grain pasta and oatmeal. Lean protein sources include fish, egg whites, low-fat dairy products, tofu, lean meat and lean poultry.

www.livestrong.com

Brazilian Keratin Treatment for Black Hair

Brazilian keratin treatment will straighten naturally curly and kinky black hair.Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

The Brazilian keratin treatment was originally discovered by a mortician in Brazil. He noticed that embalming fluid with formaldehyde was causing the hair of the corpses to straighten. A safe formula to be used on hair was eventually created and became known as the Brazilian keratin treatment. There have been some concerns about the safety of the formaldehyde version of the treatment, so a nonformaldehyde version was created; both formulas are still used. The FDA does not regulate cosmetic products and has not listed methylene glycol as an unsafe ingredient. This is the ingredient that produces the formaldehyde vapors.

Candidates for Treatment

The Brazilian keratin treatment can be used by people of different races with curly, kinky and wavy hair, who want to achieve shiny, sleek and straight hair. People with chemically processed hair including relaxed, highlighted and dyed hair can also use this treatment. African American women who already have chemically relaxed hair can still benefit from the process, which straightens the new growth while giving the relaxed hair extra sheen and smoothness. This is a great option for African American women transitioning from relaxed to natural hair; the hair can be straightened with the treatment while transitioning but will return back to its naturally curly or kinky state once the person is ready to go fully natural. You are not advised to get this treatment on black hair if you plan to get braids or extensions because they will not hold to the treated hair and will easily slip out.

Process

Before beginning the Brazilian keratin treatment process, the hair is shampooed with deep cleansing or clarifying shampoo to open the cuticles of the hair. This ensures that the hair will take the keratin. The hair is then saturated with the Brazilian keratin treatment and blown dry. The hair is then flat ironed to achieve silky and straight tresses.

Results

After the Brazilian keratin treatment has been finished, the naturally curly, kinky or wavy hair will be more loose. It will also be straight and silky if that was the desired look. The keratin treatment and heat let the ingredients penetrate the hair shaft and allow for the hair cuticles to become smooth. Frizz is eliminated. The results can last from eight weeks to four months depending on the type of treatment chosen.

Follow-Up

With old formulas of the Brazilian keratin treatment, you were not allowed to shampoo for four to five days after the treatment process. Now with new formulas, you are allowed to get the hair wet as soon as the same day of the treatment process. Shampoos containing sulfates and sodium chloride should be avoided. These shampoos will strip the hair of its moisture as well as interfere with the keratin treatment placed on the hair. Many salons will offer to sell you specific shampoos that are made specifically for hair that has undergone the Brazilian keratin treatment.

Considerations

The Brazilian keratin treatment process is very intensive. It should only be performed by a licensed professional who has had training in performing the treatment. Having the treatment done by someone who is inexperienced or who doesn't have training could lead to hair breakage and loss. Ensuring that the person doing the treatment process is a licensed cosmetologist and has taken a training class will guarantee that the treatment process is followed according to the guidelines for the optimal health of the hair.

www.livestrong.com

The Adolescent Stage of Human Development

While physical and emotional growth varies, the feelings and behaviors of each stage are generally similar. Photo Credit Digital Vision./Digital Vision/Getty Images

Around the age of 11 or 12, your loving, carefree child may become a stranger, but the changes you see in mood and behavior are likely normal and indicate your child is the adolescent stage of development. Every teen goes through a series of developmental milestones in order to enter adulthood, but it is important to keep in mind that social, physical and emotional changes can vary slightly from one teen to another.

The Adolescent Stage of Development

Adolescent development typically begins around 11 years of age and continues until 19 to 21 years. The developmental stages of adolescence, which include physical, cognitive and social emotional development, are divided into early, middle and late adolescence. The goal of adolescent development is to move toward a more mature sense of self and purpose. Teens learn how to establish and maintain healthy relationships, share intimacy comfortably and to understand abstract ideas and develop their own moral viewpoints.

Physical Development

Between 11 and 13 years, many physical changes occur as teens enter early adolescence. Teens at this age start to grow body hair and gain height and weight rapidly. Breast and hip development and menstruation begin in girls, and boys experience a deepening of voice. Between the ages of 14 and 18, middle adolescence begins and physical growth slows for girls. In boys, growth continues to late adolescence, which occurs between 19 and 21 years of age. While girls are fully physically developed by the beginning of late adolescence, young men will continue to gain weight, muscle mass, body hair and height. According to the University of Maryland Medical Center, it is not uncommon for teens in early adolescence to compare themselves with peers and become sensitive and self-conscious about their bodies.

Cognitive Development

In early adolescence, teens show a growing capacity for abstract thought. Their intellect expands and knowledge becomes more important. Teens between 11 and 13 will also show the ability for deeper moral thinking. As teens move into middle adolescence, their capacity for abstract thought continues to increase. They are interested in setting goals and in moral reasoning. By late adolescence, teens are able to think ideas through, delay gratification and examine their inner emotions and experiences. They show an increased concern for the future and continue to be interested in moral reasoning.

Social Emotional Development

Teens struggle with their sense of identity during early adolescence and tend to feel awkward about their bodies and worry about being normal. Teens at this stage of development begin to see that Mom and Dad aren’t perfect, and conflicts may arise as their desire for independence and the influence of their peer group increase. Moodiness, testing boundaries and a greater interest in privacy are concerning but indicate normal social emotional development. Peer groups in early adolescence usually consist of platonic friendships, and members typically share interests and behave and dress in a similar fashion. As teens approach middle adolescence around the age of 14, they become intensely self-involved and have high expectations of themselves that can lead to poor self-image as they continue to adjust to their changing bodies and worry about normalcy. According to Head Start, during middle adolescence teens are increasingly reliant on friends as they distance themselves from parents. Feelings of love and passion also develop at this stage, and peer groups expand to include romantic friendships. After the age of 18, when late adolescence begins, teens show a stronger sense of identity and emotional stability and are more independent and self-reliant.

www.livestrong.com

Exercise & Lack of Sleep

A woman smiling after a good night's sleep. Photo Credit Marco Baass/Hemera/Getty Images

As important as it is to get out and be active to succeed with exercise, spending enough time sleeping also affects your exercise outcomes. Most adults require between seven and a half and nine hours of sleep each night. If you do not regularly get enough sleep you might limit your motivation, energy levels and your body's ability to recover from exercise.

Psychological Effects

You might experience a number of negative effects if you do not regularly get a full night's sleep. Sleep deprivation makes you feel lazy and less motivated, which makes you less likely to grab your exercise gear and go to the gym or for a jog. A lack of sleep also can affect your concentration and impair your memory, which can make it more difficult for you to chart your progress and stay on track at the gym.

Metabolism

Not getting enough sleep might cause you to gain weight, which can thwart any weight-loss goals you set with you exercise routine. Sleep deprivation decreases your body's levels of leptin, a hormone responsible for making you feel full, according an October 2010 article in the journal "Best Practice and Research: Clinical Endrocrinology and Metabolism." Not sleeping enough also increases your levels of ghrelin, which increases your appetite and makes you want to eat more.

Energy Levels

Not getting enough sleep can affect your performance when you exercise in a couple of ways. Sleep deprivation can decrease your energy levels, which makes it harder for you to get a good workout. A May 2003 study published in the "European Journal of Applied Physiology" examined the energy levels of men who had a normal night's sleep and men who did not sleep. The men who did not sleep showed lower maximum and average energy levels.

Muscle and Bone Repair

You might limit your progress with exercise if you do not get enough sleep each night. Your body releases growth hormone while you sleep, which helps strengthen your bones and muscles. So not getting enough sleep might limit your body's ability to recover from an intense workout or make your muscles and bones stronger. Not getting enough sleep might be particularly limiting if you strength train, as you depend on the growth hormone your body secretes at night to make your muscles stronger to allow you to recover and lift more weight.

www.livestrong.com

Vitamins Recommended for a 40-Year-Old Woman

A woman shops for vitamins in a health store. Photo Credit Sean Gallup/Getty Images News/Getty Images

Overview

As you age your body's nutritional needs change. Your metabolism slows, it’s easier to gain weight, and you begin losing bone and muscle. Proper nutrition can help to slow your body's aging process, though it will not halt it. Ensuring your body gets the right vitamins can be helpful, along with eating a healthy diet. Always check with a physician before you start any new supplements.

B Vitamins

All of the B vitamins are important, but folate, niacin and pantothenic acid are especially critical for women age 40 to 50. Take 200 micrograms of folate twice daily, a minimum of 15 milligrams niacin twice daily and 150 micrograms pantothenic acid twice daily. Pantothenic acid helps your body convert food into energy and to make hemoglobin, neurotransmitters, lipids and steroid hormones, according to Harvard Medical School. Niacin also aids your body in converting food into energy, is needed for forming healthy blood cells, and promotes brain, skin and nervous system health. Folic acid may lower levels of homocysteine in your body. This is an amino acid in your blood. Having levels that are too high is related to increased risk for heart disease and stroke, notes the American Heart Association. Folic acid also may reduce your risk for breast and colon cancers if you consume alcohol.

Antioxidant Vitamins

The antioxidant vitamins—think ACE—help your body in several ways. Vitamin A in the form of beta-carotene along with C and E boost your immune system and combat the free radicals that are released during normal body metabolism along with stress, pollution and smoking. The optimal intake for vitamin A is 4,000 IU. This vitamin helps to minimize age spots and wrinkles, protects against heart disease, and promotes good eyesight along with healthy skin, bones and teeth. Take 75 mg vitamin C daily. This helps your body produce collagen and helps to lower cholesterol. Taking 30 International Units of vitamin E will minimize signs of sun damage, help lower cardiovascular disease risk, and help your body form muscles, tissues and red blood cells. Vitamins C and E can help boost health if you are using hormone supplementation—especially if you suffer from diabetes, report M. Naziroglu and M. Simsek, authors of a 2009 study published in Biomedicine and Pharmacotherapy. Hormone replacement therapy can contribute to onset as well as progression of kidney and thyroid and abnormalities in women who have type 2 diabetes. Taking vitamins C and E may prevent this problem by strengthening your body’s antioxidant defense system.

Vitamin D

Vitamin D will increase your calcium absorption, leading to strong teeth and bones. Your bone mass peaks between the ages of 25 and 35. At about age 40 you begin to see a bone loss of about 0.3 to 0.5 percent annually. This can accelerate during menopause because your female hormone—estrogen—helps you to maintain bone density, and estrogen production slows then stops as you go through menopause. Some women can even lose 20 percent of bone mass during the years immediately following menopause, reports health and fitness expert Denise Austin. Take 500 International Units of vitamin D3 twice a day. Also make sure to take the mineral calcium in three 600 milligrams doses per day. Your body can only absorb 600 mg calcium at a time, so taking one daily dose that's higher is ineffective.

www.livestrong.com