I am 63 (female). Please recommend a healthy diet for my bone density. I have no

Hi Anon,

To improve bone density, try weight bearing exercises such as stair climbing, running, and dancing. Weight training exercises such as bench presses and curls can also good for building bones. These activities are also good for reversing osteoporosis among people who are already experiencing bone loss.

Also, Adding these six super foods to your diet will help increase bone density (along with your supplements, of course) as well as help prevent any other threatening illnesses and help keep you healthy:

Low-fat yogurt: contains healthy “probiotics” -- bacteria with the power to protect you in myriad ways.

Fatty fish -- like salmon, sardines, and mackerel: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) It protects in threats such as: heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

Beans: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. They may even play a role in balancing hormones.

Tomatoes (or watermelon, red grapefruit, red navel oranges): The powerhouse nutrient in all these fruits is lycopene. While the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well--one of them is functioning as an antioxidant.

Vitamin D fortified low fat milk or orange juice: vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary

Berries (blueberries, strawberries, raspberries, cranberries): these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair

By adding these foods and replacing foods such as fried foods, fatty red meat cuts, chips, colas, and sugar you should see a change in your lipid profile as well. You can take fish oil supplements, but if you add fatty fish like salmon to your diet, you may not even have to take them.

For more reading on these super foods, please visit: http://women.webmd.com/features/six-super-foods-every-woman-needs?page=3

Read more on bone density: http://www.ehow.com/how_5284738_improve-bone-density-naturally.html#ixzz1TJxNfc3W

Wishing you the best,

Rosa