Alternatively take Omega supplements or Omega-fortified foods. For strong bones, especially important for women after menopause when their risk of osteoporosis or fracture risk is highest, adequate calcium intake is important. Of course, don't forget to eat plenty of vegetables and fruits for antioxidants, vitamins and minerals and fibre. Drink less alcohol and reduce salt intake too. Make exercise a habit.
Exercise allows muscles to extract oxygen from blood, easing the heart's workload in the long term.
Get up a half hour earlier, three times a week and go for a brisk walk, join a workout group or choose an exercise you enjoy. Combine an aerobic workout with strengthening exercises. Weight-bearing exercise like jogging can also help you strengthen your bones, coupled with adequate calcium intake. Exercise also releases the feel-good hormone, endorphine. When stressed, the body releases an 'alarm' hormone that makes the heart beat faster and blood pressure rise.