3 Ways to KEEP your Bones Healthy and STRONG
It ’ s never too early ( or too late ) to take care of your bones . After all , your bones are the supporting structure that allow you to move every day and they protect your vital organs .
Your body reaches its maximum bone mass by age 30 . 1 in 3 women and 1 in 5 men over age 50 will break a bone due to osteoporosis . Taking stock of your bone health now along with the right nutrition and exercise could help increase your bone strength and reduce your risk of fracture . Here are 3 tips that will help .
1 . Get plenty of vitamin K – Vitamin K is an essential nutrient for bone health . Several bone proteins rely on this vitamin to regulate bone metabolism , mineralization and formation . Prunes are high in vitamin K and provide minerals like copper and boron , also important to bone health .
Studies have shown daily prune consumption preserves bone mineral density ( BMD ) in postmenopausal women .
2 . Check your calcium and vitamin D intake – 98 % of the body ’ s calcium is stored in the bones . Too little calcium lowers bone mass and may cause osteoporosis .
Dairy foods , dark , leafy greens ( like broccoli and kale ), edamame , pinto beans , and almonds are excellent sources of calcium .
Sunshine is essential to properly absorb and use calcium and Vitamin D . Vitamin D is found in fatty fish , egg yolks , milk fortified with vitamin D and most plant milks .
How much you need depends on your age and sex . Talk to your doctor or registered dietitian . They may also recommend taking supplements .
3 . Hit the weights – Weight-bearing and resistance training helps build muscle and strong bones . Resistance bands are an easy and approachable alternative , if you are not ready for free weights . Best of all , you can use them in the comfort of your own home .
5 Things to Know About Your Credit SCORE
1 . Understand the basics about your score – 90 % of the top U . S . lenders use FICO Scores to help them make lending decisions . To get a score , you need at least one credit account opened for six months or more and at least one account that is reporting to the credit bureaus in the last six months ( Those criteria can be met with the same account .).
If you have zero credit history , you can consider applying for a credit-builder loan or a secured credit card .
2 . Take advantage of new ways to establish credit – More lenders are using newer scores that tap into alternative data sources , such as telecom , utilities and checking account data . To help establish credit history , consider opportunities with reputable lenders and the credit bureaus to proactively share your personal , responsible financial information ( such as on-time rent payments ).
3 . Actively monitor your score – Research has shown that consumers who frequently check their credit score are more likely to have a higher overall score . FICO works with over 200 institutions to provide FICO Scores free to consumers . You can check your monthly credit card statement , your online banking or go to myFICO . com .
4 . Demonstrate responsible borrowing and stay the course – Your FICO Score is dynamic ; it changes with your credit behavior . Plan and stay the course with positive borrower behaviors that will be reflected in your credit file . Stay up to date on your bills , keep balances low and only apply for the credit you need .
5 . Empower yourself with knowledge – There are many educational resources available , including free workshops supported by FICO where you can learn about your credit score directly from the experts . Visit www . scoreabetterfuture . com to learn more .
Many people have financial goals - maybe it ’ s to get an education , buy a car , purchase a home , or start a business - that require access to credit . If you are new to credit , trying to build a credit history can be daunting .
Without consumer participation , recycling programs can ’ t function . But to truly make sure valuable recyclable materials are kept out of landfills , it is important to prevent wishcycling .
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Can I RECYCLE This ? Prevent WISHCYCLING
Wishful recycling ( or wishcycling ) is tossing something in your recycling bin hoping it ’ s recyclable . While many programs have recycling equipment to sort items , some non-recyclable materials can cause the machines to jam or break , causing delays and contaminating the recyclable items .
To prevent wishcycling , know what is and is not recyclable . The first thing to do is check the packaging . If you find a recycling icon on the package , it often means it ’ s a recyclable item . However , what is and is not recyclable can change over time and based on location . Check with your local recycling program from time to time to see what is accepted in your area .
One recyclable material that still confuses many people is food and beverage cartons , like those made by Tetra Pak . From milk and juice to broth , soups and more , you likely have more than a few items in your kitchen that come in cartons . Because of how common they are , it ’ s essential to learn how to recycle cartons so they don ’ t end up in a landfill .
Once you ’ ve determined what materials can be recycled in your area , you ’ ll need to learn how they should be recycled . One popular myth is that Tetra Pak ® cartons must be flattened before placing them in the bin . However , that ’ s not the case in the U . S . and Canada . To properly recycle a carton , simply empty it , replace the cap or push the straw back in the pack , then place it in the recycling bin in its original form .
Recycling doesn ’ t have to be complicated or mysterious . Familiarize yourself with your local recycling program guidelines so you can do your part to keep valuable items out of the garbage . To learn more about carton recycling , visit RecycleCartons . com / Learn or TetraPakUSA . com . facebook . com / ABCrestoration _ cleaning