healing ways
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foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone density in women over 70 with osteoporosis, research shows. Foods that support flexible tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges.
Strong and Supple Joints How to Keep Hips and Knees Happy
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by Ronica O’Hara
Practice tai chi, qigong or hatha yoga. The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.
ccasional knee or hip pain affects effects is often recommended for advanced almost everyone, keeping us from cases, but by taking simple, natural predaily tasks, making sitting painful ventive and remedial measures proactively, Walk every day. In a four-year Northwestern University study, people at risk of knee and walking difficult. Causes can range we can strengthen our knee and hip joints, osteoarthritis that walked at a moderate from over-exercise to injuries, obesity and handle related problems if they arise and or brisk pace for at least 10 minutes a arthritis as we age. By the time we reach remain physically strong and active. one hour a week, had one-eighth 65 years or older, 69 percent of women Adday, Proof #1 - April 2011 the Issue disabled mobility of those that walked less. and 56 percent of men have arthritic Ways to Strengthen ® ngs Posture helps: Walking straight and tall symptoms, according toawake Boston Universityn iHips and Knees while extending each leg back as far as it’ll researchers. Costly joint replacement surConsume foods that nourish bones and go will “really let your glute muscles work,” connective tissues. For strong bones, eat gery which carries a Lehigh high risk Valley of adverse Edition Reid Boyer, Publisher Box 421 Emmaus, PA 18049 P: (610) 421-4443 • F: (610) 421-4445 lveditor@naturalawakeningsmag.com www.NaturalAwakeningsMag.com
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