Build more bone

Skeleton key- so you think osteoporosis was an old woman’s disease. Wrong! Instead, science has shown that bone loss starts insidiously in young adulthood.
During childhood, your bones grow rapidly, doubling in mass at least twice until puberty. During adolescence, bone mass doubles again. You now have almost all of the bone you will need to carry you into your adult years. In your mid-20s, bone mass peaks.
The pendulum swings the other way in your 30s, when you lose more bone than you build. Women lose bone faster, of course, due to declining estrogen, but men catch up after age60. Reason: Less physical activity, low calcium as they get older. Also, new research shows that chronic stress can decrease bone mass.
  To stop bone loss try these strategies:
• Increase calcium intake. Enjoy fat-free milk, yoghurt, beans, leafy green vegetables, & calcium – enriched juices, cereals soy foods, and cottage cheese.
• Stay aerobically active. Walk, jog or bike at least 30 minutes a day. This helps lower excess body fat and strengthens the leg bones and muscles.
• Lift weights at least twice a week. This increases muscles mass and strength, stimulates bone building, and increases your calorie burn.
• Try something new. Want the best exercise for preventing osteoporosis?  Simply jump-straight up and down –for 2 minutes. (Don’t lock your knees when you land, and wear athletic shoes.) The jolt your hipbones get “instructs” them to make more bone.
Yoga, Tai chi, qigong, martial arts, and Pilates also help build and maintain strong bones.
• Keep stress levels under control. Learn how to turn it off with simple meditation done throughout the day.

Increase Your Liquidity

Water is not exciting, but its an important element in your Flat abs plan. Drinking about 8 glasses of water a day has a lot of benefits: (a) it helps keep you satisfied (often when we interpret as hunger is really thirst). (b) it flushes the waste products your body churns out when processing protein or breaking down fat. And (c) it transports nutrients to your muscles, to keep your metabolism clicking.

Don’t get sidetracked by imposters such as colas and soft drinks. Even diet colas are not a good idea. New research shows that they don’t help keep weight down, for reasons that are still not clear. So stick with plain water. Otherwise, the best drinks you can have are low-fat milk and green tea.

Another drink you should definitely keep off your list, if you want flat abs, is Alcohol. For starters alcohol won’t make you feel full or decrease the amount of food you’ll eat. Thirdly, it can inhibit your production of testosterone and human growth – two hormones that help burn fat and build muscle. So, nix the Happy Hours.

Plastic Menace

Phthalates, a chemical used in the manufacture of toys, polyesters, PVC pipes and cosmetics, may be linked to the development of lupus, according to recent research using mice.

Researchers from Indiana State’s life sciences department injected mice with phthalates and found the injections triggered lupus, caused development of lupus-related kidney complications and considerably shortened the lifespan of mice with a genetic predisposition to the disease. The injections did not have negative effects in mice that are not predisposed to the illness. In lupus which is a form of arthritis, the immune system engages in friendly fire against the skin, joints, blood and kidneys. Scientists believe there is a genetic predisposition to the disease; it is known that environmental factors – possibly including exposure to phthalates – may also play a critical role in causing this autoimmune disease.

Given the widespread use of phthalates more extensive research is warranted, researchers report. Other experts question the finding and suggest that data from rats cannot be extrapolated to humans.