B ecause 70 percent of our bone destiny is due to heredity, youre at greater risk for osteoporosis if you have a family history of the disease but that doesnt mean you cant help shape the health of your bones.

We actively build bone until our mid-20s, then we start to slowly lose bone mass. One in 2 women, and 1 in 4 men, age 50 or older will break a bone due to osteoporosis.

Until they break that wrist, hip or vertebrae in the spine, odds are they will have no idea they have osteoporosis. In women, that risk of bone loss temporarily speeds up for about 5 years post-menopause.

While its best to develop bone-healthy habits in childhood, you can take action at any age to improve both bone and muscle health, even if your genes may be working against you.

Why is muscle important? Maintaining muscle as you age makes it more likely that you can stop a fall and prevent a fracture if you lose your balance.

Dont fear calcium

You know that calcium is important for strong bones but you may also be concerned that calcium supplements increase the risk of cardiovascular disease. Andrea Singer, M.D., F.A.C.P., C.C.D., National Osteoporosis Foundation (NOF) trustee and clinical director, says that calcium intake from food and supplements that doesnt exceed 2000-2500 milligrams (mg) per day should be considered safe from a cardiovascular standpoint, based on a recent rigorous review of the evidence by the NOF and the American Society of Preventative Cardiology.

Supplement calcium smartly

The NOF recommends that women under age 50 get 1,000 mg of calcium per day and women 50 and older get 1,200 mg. Men age 70 and younger need 1,000 mg per day, those 71 and older need 1,200 mg. Obtaining calcium from food sources is preferred, Singer says. Supplemental calcium can be safely used to make up any shortfalls in your diet.

Look beyond the obvious

Calcium-rich foods beyond dairy products include canned sardines and salmon that still have their bones, tofu made with calcium, tempeh, calcium-fortified soymilk, and some dark leafy vegetables. Collard greens, broccoli rabe, turnip greens and kale are the best of the bunch.

Dont block calcium

Spinach and beet greens contain oxalic acid, which makes their calcium unavailable to us. Cooking greatly reduces oxalic acid, and eating a food with oxalic acid does not affect absorption of calcium from other foods you eat during the same meal. One food that will block calcium absorption is wheat bran if you eat wheat bran cereal with milk, you will only absorb some of the milks calcium.

Load up on produce

A diet rich in fruits and vegetables creates an environment in the body that prevents bone and muscle breakdown. Antioxidants and other nutrients, like potassium, in produce help prevent calcium loss. Produce and plant foods include still more nutrients that Singer says are good for bone health, including magnesium and vitamins K and C.

Stock up on vitamin D

Vitamin D is essential for absorbing calcium, but it also helps build muscle. When exposed to the sun, your skin produces vitamin D.

However, most of us protect our skin from the sun.

Food sources include fatty fish, and fortified foods such as milk and most soymilks. Mushrooms contain variable amounts. Taking 800-1,000 IUs of supplemental vitamin D with food is recommended for osteoporosis prevention if you dont get enough through diet, especially if you live in northern states where vitamin D production from sunshine exposure may be limited.

Power up with protein

Adequate but not excessive protein is good for both muscle and bone. Divide your weight in pounds in half to estimate your protein goal in grams. So, if you weigh 150 pounds, aim for about 75 grams of protein per day.

Calm Inflammation

Omega-3 fatty acids, both EPA and DHA from fatty fish and ALA from walnuts and flax seed, can help reduce inflammation in the bodyimportant, because inflammation can accelerate bone loss.

Get and stay active

Weight-bearing exercise walking, running, strength training stimulates bone-building activity and builds and maintains muscles. Exercises that help improve balance can also help avoid falls.

Avoid bad to the bone behaviors

These include smoking, and excessive intake of alcohol, caffeine and sodium, all of which can increase calcium loss. Yo-yo dieting has also been shown to reduce bone density.

By Carrie Dennett, M.P.H., R.D.N.

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Nutritionist shares 10 tips to help prevent osteoporoses - Union Democrat

Mediterranean diet: A heart-healthy eating plan

The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet.

If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.

The Mediterranean diet incorporates the basics of healthy eating plus a splash of flavorful olive oil and perhaps a glass of red wine among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol the "bad" cholesterol that's more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.

The Mediterranean diet emphasizes:

Adapted from Oldways Preservation and Exchange Trust, 2016

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil not eaten with butter or margarines, which contain saturated or trans fats.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.

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Mediterranean diet for heart health - Mayo Clinic

Mama June Shannon may have dropped a shocking 300 lbs., but the reality star who famously chowed down on sketti (a.k.a. noodles slathered in butter and ketchup) still hasnt completely overhauled her diet.

Nobody taught me how to cook, so its a learning experience all the time as we look up new recipes, Shannon saysin the latest issue of PEOPLE. The Mama June: From Not to Hot star underwent an extensive series of surgeries that include the insertion of a gastric sleeve, breast augmentation and skin removal on her turkey neck, bat wings, and stomach an area where doctors removed 9 lbs. of loose skin.

Since then, Shannon has switched to a low-carb, low-sugar diet, though she still indulges in her favorite cheat meal items: Mexican, barbecue and Little Debbie jelly-filled pies, she reveals. They are heaven in a box.

One lesson Shannon learned the hard way? Eating way too much in one sitting.

I have thrown up, because you cant over eat with the gastric sleeve, she says. When you do it that one time, you dont do it again.

For the most part Shannon tries to stick to a simple diet.

Breakfast I dont kind of eat breakfast. If Im lucky enough, I get my ass up before 12, 1 oclock most days, so breakfast is nonexistent.

Lunch I usually have a protein pack with slices of meat, cheese and almonds.

Snack Grapes and cheese are my go-to, says Shannon. I walk by the refrigerator, get three or four grapes and then walk away.

Dinner We eat chicken and beans plus whatever sides the girls want, says Shannon, who keeps portions small.

FROM COINAGE:Try This Healthy, Cheap Late-Night Snack

While shes still figuring out her diet, Shannon says her self-confidence is through the roof.I thought of myself as being sexy before, she declares. Now, Im the s.

The finale of Mama June: From Not to Hot airs Friday at 9 p.m. ET on WE tv.

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Mama June Shannon's Post-Surgery Diet: Protein Packs, Little Debbie Pies and Mexican Food - PEOPLE.com

While we all know eating carrots wont magically give us 20-20 vision, can what we eat affect our eyesight?

It turns out, eye health is crucially linked to diet consuming certain essential nutrients can stave off eye disease and age-related degeneration. Fox News spoke to Dr. Andrea Thau, president of the American Optometric Association, and Lauren Blake, a dietitian at The Ohio State University Wexner Medical Center, to get their tips on the best foods to eat for optimum eye health:

1. Leafy greens The carotenoids lutein and zeaxanthin found in eggs and leafy greens like spinach and kale are essential for eye health, Thau and Blake said. Studies have shown that lutein and zeaxanthin reduce the risk of chronic eye disease, including age-related macular degeneration, Thau explained. (Age-related macular degeneration is a common cause of vision loss in people over 50.)

6 WAYS TO LOSE MORE WEIGHT AS YOU AGE

2. Salmon Essential omega-3 fatty acids, found in fish like salmon and tuna, can help reduce inflammation, enhance production of tears, and support the outer layer of the eye, Thau said.

3. Sweet potatoes Vitamin E is a powerful antioxidant that helps protect our eyes from free radicals, which break down healthy tissues, Thau said. She noted that sweet potatoes and fortified cereals are both great sources of vitamin E.

4. Chickpeas Zinc is a trace mineral and helper molecule that plays an essential role in bringing Vitamin A from the liver to the retina, Thau said. Good sources of zinc include chicken, chickpeas and pumpkin seeds.

AVOID THESE 'HEALTHY' FOODS THAT ARE ACTUALLY SUGAR BOMBS

5. Bell peppers Vitamin C, found in foods like bell peppers, broccoli, and Brussels sprouts, can help protect against UV light damage to our eyes, Blake said. It can also lower the risk of developing cataracts and even, in combination with other nutrients, slow down the rate of age-related macular degeneration, Thau said.

6. Almonds Vitamin E is another essential nutrient that can help prevent cataracts and age-related degeneration, Blake said, noting that good sources include wheat germ, peanut butter and almonds.

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7. Vitamin and mineral supplements An overall healthy diet is the best aid for eye health, Blake said. But what happens if you struggle to get the nutrients you need through diet alone? In that case, discuss your concerns with your doctor during your annual eye examination: Thau noted that your physician can work with you to determine whether you need certain supplements to make sure youre getting all the nutrients you need.

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7 foods and supplements that can help improve your eyesight - Fox News

By Danielle Braff More Content Now You may have heard about the Whole30 diet through the New York Times bestselling book It Starts with Food. Or maybe youve heard a friend talking about it. This is a monthlong clean-eating program developed by Dallas and Melissa Hartwig, a husband-and-wife team who have backgrounds in physical therapy, sports nutrition and anatomy. The goal of Whole30 is to reset your relationship with food and to jump-start your metabolism. It isnt easy, however, especially if you have a special relationship with carbs, dairy or sugar or all of them. You dont have to restrict the number of calories you eat, but you do need to cut out many of the foods you may be used to eating. Youre not allowed to eat what Whole30 considers inflammatory foods: grains, alcohol, dairy, sugar and legumes. Youre not even allowed to eat items traditionally considered to be healthy, such as tofu and oats. What remains are the whole, simple foods that are good for your body, according to the founders of the diet.

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What is the Whole30 diet? - Penn Yan Chronicle-Express (blog)

A diet's a diet, right? Alliance/ShutterstockUnfortunately, it's easy to get caught up in the hype of fad dietsyou know, the ones that claim to help you drop several pounds in a short amount of time? Think The Military Diet, HCG Diet, and detox or cleansing diets. Behind its glitz, glamour, and promises, fad diets often have lots of false claims with no medical proof. In fact, experts are quick to debunk the claims of fad diets, noting that they're often packaged as a healthy alternative to exercise, but that there's really no such thing. "Ironically, one of the more common side effects of fad diets is often weight gain. Your body believes itself to be in [a] state of starvation and attempts to hang on to every calorie in a survival attempt," explains Candice Seti, PsyD, CPT, CNC, founder of The Weight Loss Therapist. Yes, your diet could be doing just the opposite of what you want it to, and it can seriously hurt your health. Here are a few reasons your current diet isn't working. Fad diets can cause dehydration successo-images/ShutterstockDropping pounds fast may make you happy right now, but it won't result in a long-term weight loss solution and can have a serious impact on your health. When you shed five to ten pounds your first week on a diet, what you're losing is water weight, not fat. The creators of fad diets design them to make people believe they're burning fat like crazy, when they're really just getting rid of the water their bodies hold on to in an attempt to prevent dehydration. What actually happens is your body loses water so fast that it causes you to become dehydrated, without you even realizing it. A healthy diet doesn't focus on rapid weight loss, but a balanced diet, complete with plenty of water intake. Rob Raponi, sports nutritionist and founder of The Naturopathic Perspective, suggests cutting 500 calories per day from your current intake to achieve a healthy weight loss of one pound per week. It may not be the rapid weight loss you want, but you'll be much less likely to end up in an ongoing cycle of yo-yo dieting when you see consistent results. Dr. Seti also recommends carrying a water bottle with you everywhere you go to prevent dehydration. The more you drink, your body will feel less hungry, and the less likely you'll be to snack. Have you tried lemon water yet? It's delicious and has some awesome health benefits! Your body can become fatigued more easily Dean-Drobot/ShutterstockWhat happens when you feel hungry and thirsty? You become tired and unmotivated. That's because, when you're hungry or thirsty, your body is sending you messages that there's a problem, and you need to do something about it. Most trendy diets simply don't give your body what it needs in terms of nutrients and fuel, which can cause extreme fatigue. When you're tired, do you feel like exercising? Probably not. So now you're hungry, thirsty, tired, and not getting exercise, which is a huge recipe for a weight loss disaster. Dan Plante, director of fitness for Orangetheory Fitness, explains that fad diets are simply an unsustainable way of keeping weight off because they restrict not only your food amount intake but also the frequency you eat. Plante suggests eating four to six small meals per day to keep your energy flowing and calorie intake at a healthy level. These healthy cooking hacks will help you eat the right amount of calories at every meal.

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