Strong Bones, Strong Legs, and Smarter Choices: Insights for Lifelong Health

How Menstrual Health, Leg Strength, and Lifestyle Choices Shape a Healthier Future

Author

Jaylene Patelzick
January 24, 2025

Welcome to our Friday Newsletter. The research is in:

2025 marks a year where the focus on healthier living takes center stage, as research shows more people are embracing wellness-driven lifestyles.

Instagram, TikTok, and Youtube are featuring videos promoting building better habits and living cleaner lives. Let’s explore two trends shaping health.

🩻 The Menstrual Cycle in Adolescent Girls: What It Means for Bone Health  

🦵Leg strength = Longer Life! (Don’t believe us? Check out the findings)

🎙️Podcast. This week’s newsletter is available on YouTube. Jaylene gives additional details on the trending health news that we uncovered this week.

🎧 If you want to listen instead? https://youtube.com/@simplydished

🔔 Don’t forget to subscribe and turn on notifications so you don’t miss the latest from us. 

🩻 The Menstrual Cycle in Adolescent Girls: What It Means for Bone Health

“Did you know that your daughter’s menstrual health is deeply connected to her bone strength? Understanding this link can help set her up for a lifetime of wellness.”

✅ Quick Fact. “Nearly 40% of bone mass is built during puberty, making adolescence a critical time for bone health.”

The hormonal changes during puberty, especially the increase in estrogen in girls, play a vital role in bone mineralization and the development of bone density.

Here are three actionable steps that play a big role in menstrual and bone health:

  1. Encourage regular weight-bearing exercises to strengthen bones and support hormonal health, such as:

  • Plank variations: Strengthen the core and improve posture

  • Push-ups: Develop upper body pulling strength and improve grip

  • Squats: Mimic sitting and standing, strengthening the lower body and core

  • Push-ups: Build upper body strength and improve core stability

  • Pull-ups: Develop upper body pulling strength and improve grip

  • Dancing

  • Sports

  • And light resistance band training

  1.  Replace sugary beverages with water or milk to reduce the risk of early menarche and improve overall nutrition.

  1. Prioritize Calcium and Vitamin D: Include bone-strengthening foods, such as:

  • Dairy (healthy yogurt & cheese) *focus on no added sugar options

  • Leafy greens

  • Almonds, walnuts, Brazil nuts, pistachios

  • And good sources of lean protein: skinless chicken, salmon, tuna, and eggs

🏋🏻‍♂️ Health Insights:

Factors like nutrition, exercise, and minimizing exposure to hormone-disrupting chemicals can play a big role in promoting good menstrual and bone health.

We reached out to Dr. Stacy Sims, Ph.D., a leading expert in the field of international exercise physiology and nutrition science. (If you have not seen Dr. Sims’ TEDx Talk on Women are not Small Men, we have included it here 👉 https://youtu.be/e5LYGzKUPlE?si=tK4wbt5LyToPznHO)

Dr. Stacy Sims, TEDx Talks, Women Are Not Small Men June 2019, Tauranga, New Zealand

According to the MayoClinic, some adolescent girls are getting their first period as early as 8 years old in some cases. We wanted to know how menstruation was affecting adolescent girls’ bone health. Specifically would strength training be beneficial for girls in this age range? And if so, what exercises would be best?

Dr. Sims reply:

❝

We are finding periods are starting earlier and earlier...the bodies are changing biomechanically as well as physiologically with the onset of the menstrual cycle hormone flux. In this, we look to have the girls do lots of functional type movements to build strength in their new movement patterns, then add load. This can start with body weight and resistance bands, then move to lighter dumbell or barbell movements with higher rep, then into a periodized strength training program. This would be over 12-18months, depending on how the girls respond.

Stacy Sims, PH.D.

Curious to learn more about how menstrual health influences bone strength? Read the full article and discover expert-backed strategies to support your daughter’s lifelong wellness 👉

🦵Stronger Legs, Sharper Mind, Longer Life

The results are in! And people don’t want to be skinny; they want to be strong. 💪

There is a vital link between leg strength and longevity. In fact, they now say that leg strength = longer Life. Over the last 12 months, people are taking to Google for ways to boost leg strength.

Or perhaps, Arnold’s Pump Club is finally taking over the internet! https://arnoldspumpclub.com

If you’re looking to live a longer, healthier life, you might want to focus on your legs. Yes, your leg muscles—often overlooked—hold the secret to longevity and cognitive vitality. Here’s why building leg strength should be a priority:

1. Leg Power and Longevity: The Connection You Can’t Ignore

Recent studies have consistently shown that leg strength plays a crucial role in longevity. Individuals with stronger legs are less likely to experience falls, have better balance, and retain mobility as they age. In fact, a PubMed study found that those with higher muscular strength had a significantly lower risk of death from all causes.

So, it’s not just about looking strong—it’s about staying active, reducing the risk of injury, and living a more independent life.

🥇Quick Wins:

Start with compound movements like squats and lunges that target multiple muscle groups at once.

Here’s an example of a muscle building compound exercise:

Don’t have time for a full workout? Try 10-minute bodyweight exercises—starting with bodyweight squats and lunges, which you can do anywhere.

Here are some places to start:

Bad knees? We’ve got you covered:

Want a little more than 10 minutes? Try this 20 minute leg combo burner:

2. Leg Strength and Cognitive Function: More Than Just a Physical Benefit

Emerging research underscores the connection between leg strength and cognitive function. One remarkable study found that individuals with stronger leg muscles performed significantly better in cognitive tests, suggesting that strong legs are associated with better brain health. A decade-long study on female twins revealed that higher leg power was a predictor of sustained cognitive abilities over time, independent of genetics and early life conditions.

How It Works:

Leg exercises improve circulation, delivering oxygen and nutrients to your brain, which is vital for cognitive health. Additionally, leg strength helps preserve brain volume, particularly in areas that govern memory and executive function. This means that strengthening your legs can protect your brain from age-related decline and help you stay mentally sharp as you age.

Pro Tip:

Incorporate explosive leg exercises like kettlebell swings or jumping squats to boost both power and cognitive health. These exercises engage fast-twitch muscle fibers, which not only improve leg strength but also enhance brain function.

3. How to Build Leg Strength for Longevity and Brain Health

The good news is that strengthening your legs doesn’t require a gym membership or expensive equipment. Here are several ways to boost your leg power, improve your mobility, and protect your brain—all in a way that’s manageable and sustainable:

• Start Slow, Progress Gradually:

Begin with basic bodyweight exercises like squats, lunges, and wall sits. Once you’re comfortable, you can incorporate weights or resistance bands to increase intensity.

• Focus on Explosive Power:

Strengthening leg power—especially through movements that require quick, controlled force like jumps and explosive squats—helps increase both muscle mass and cognitive performance. These exercises stimulate neural growth, particularly in areas related to memory and motor control.

• Consistency is Key:

Aim for 2–3 sessions of targeted lower-body strength exercises each week. Be sure to incorporate activities like walking, cycling, or stair climbing on non-strength-training days to keep your legs engaged and enhance overall circulation.

Action Step:

Take the first step toward stronger legs and a sharper mind today. Start by adding just 15 minutes of leg exercises—like squats or step-ups—to your weekly routine. Share this article with someone who needs a little encouragement to get moving!

That’s it for today. Have an awesome weekend. Go get your pump on!

Check out our trends articles on www.simplydished.com/trends or catch up with us on Instagram, X or LinkedIn.

See ya bye!

Source Citations: Early Menarche + Bone Health

Source Citations: Leg Strength + Mortality