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Women lose up to 10% of bone mass in the first five years after menopause.

However, research shows proper exercise and nutrition can significantly slow or even reverse this loss.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Building Strong Bones After Menopause

• Article Explained Simple: The Science of Flexibility

• Top 3 Antioxidant-Rich Foods

• Protein-Packed Thai Lunch Recipe

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Building Strong Bones After Menopause

Bone strength requires understanding how bones respond to exercise and nutrition. Like muscles, bones adapt to the demands we place on them. Without proper stimulation, they gradually lose density.

Impact exercises create the strongest bone-building response. Activities like walking, jogging, or jumping signal bones to maintain or increase density. The impact forces travel through your skeleton, stimulating bone-forming cells called osteoblasts.

Resistance training plays an equally crucial role. When muscles pull on bone attachments during strength training, it triggers bone strengthening. Focus on compound movements like squats, deadlifts, and overhead presses using moderate weights with proper form.

Calcium intake matters, but timing proves crucial. Your body absorbs calcium best in doses of 500mg or less. Space calcium-rich foods or supplements throughout the day rather than taking one large dose. This maximizes absorption and utilization.

Vitamin D enables calcium absorption and proper bone mineralization. Most women need 2000-4000 IU daily, though requirements vary based on sun exposure and skin tone. Regular blood testing helps optimize levels.

Protein provides the building blocks for bone matrix. Aim for at least 1.2 grams per kilogram of body weight daily. Plant and animal sources both benefit bone health when combined with adequate calcium.

Weight-bearing exercises should be performed at least three times weekly. This frequency maintains the bone-strengthening stimulus without risking overuse. Include both high and low-impact activities for best results.

Balance training prevents falls, the leading cause of fractures. Practice standing on one leg, walking heel-to-toe, or tai chi. These exercises improve proprioception and reduce fall risk.

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Top 3 Antioxidant-Rich Foods

1. Wild Berries
   
   Wild blueberries contain the highest antioxidant content of any common fruit.
   
   These berries provide anthocyanins that protect brain function and reduce inflammation.
   
   Fresh or frozen varieties offer similar benefits.
   

2. Chocolate
   
   Dark chocolate with 70% or higher cocoa content provides powerful flavonoids.
   
   These compounds improve blood flow and protect heart health.
   
   Choose minimally processed chocolate without added oils.
   

3. Cabbage
   
   Red cabbage delivers more antioxidants than most vegetables.
   
   Its compounds help protect cells from damage and support detoxification.
   
   Raw consumption maximizes antioxidant retention.

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Protein-Packed Thai Lunch Recipe (makes 4 servings)

This vibrant Thai-inspired dish delivers impressive protein content while maintaining authentic flavours.

After learning from several Thai “chefs”, I've adapted traditional recipes to boost protein while keeping calories moderate.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 35 g

• Carbohydrates: 42 g

• Sugars: 6 g

• Fat: 12 g

The Ingredients

• For the Protein:

  • 400g chicken breast, sliced thin (or firm tofu for vegetarian)

  • 2 tablespoons soy sauce

  • 1 tablespoon fish sauce (or coconut aminos)

  • 2 cloves garlic, minced

  • 1 tablespoon ginger, grated

• For the Sauce:

  • 2 tablespoons peanut butter

  • 2 tablespoons lime juice

  • 1 tablespoon honey

  • 1 tablespoon sriracha

  • 1 tablespoon soy sauce

  • 60ml coconut milk (1/4 cup)

• For the Base:

  • 200g brown rice (1 cup uncooked)

  • 200g bean sprouts

  • 2 carrots, julienned

  • 1 red bell pepper, sliced

  • 100g snap peas

  • Fresh cilantro and basil

  • 2 tablespoons sesame oil

The Instructions

• Prepare Rice: Cook brown rice according to package instructions. Let cool slightly before serving.

• Marinate Protein: Combine sliced chicken with soy sauce, fish sauce, garlic, and ginger. Let marinate 15-30 minutes.

• Make Sauce: Whisk together peanut butter, lime juice, honey, sriracha, soy sauce, and coconut milk. Adjust seasonings to taste.

• Cook Protein: Heat 1 tablespoon sesame oil in large wok or pan. Cook marinated chicken until golden and cooked through. Remove and set aside.

• Cook Vegetables: Heat remaining oil in same pan. Stir-fry vegetables until crisp-tender. Add bean sprouts last.

• Assemble Bowls: Divide rice between four bowls. Top with vegetables and protein. Drizzle with sauce. Garnish with fresh herbs.

Store components separately in airtight containers for up to 3 days. Reheat protein and vegetables gently.

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