坚不可摧：女性强健衰老指南

Unbreakable : A Womans Guide to Ageing with Power

基本信息

by Vonda Wright (Author)

Format:Paperback

Publisher:Ebury Publishing

Imprint:Vermilion

ISBN:9781785045660

Published:28 Aug 2025

Weight:486g

Dimensions:232 x 153 (mm)

页面参数仅供参考，具体以实物为准

书籍简介

*《星期日泰晤士报》畅销书*

“这本书是每个女性不仅在更年期，而且在更年期之前都需要的。” 更年期健身专家、《掌控你的更年期》一书的作者凯特·罗-汉姆 (Kate Rowe-Ham) 写道。

更强壮的肌肉和骨骼，更灵活的活动能力，终身独立，以及以全新的心态面对衰老，焕发活力。

这本关于营养、训练和生活方式的前沿指南，将帮助女性优化体格，从而在更年期及之后保持长寿。

强健的骨骼肌是健康长寿的关键，但女性往往忽视了这一重要的体能指标。事实上，超过 70% 的女性在进入围绝经期和更年期时会出现肌肉骨骼症状，例如关节疼痛、肌肉萎缩和骨密度降低。这些症状被冯达·赖特博士称为“更年期肌肉骨骼综合征”，通常会导致我们晚年患上骨质疏松症、骨质减少、骨折、行动不便以及独立性下降。

这种趋势现在停止了。《坚不可摧》一书概述了一条保护我们免受这种常见命运影响的全新而直接的途径。

赖特博士是一位开创性的骨科外科医生，她数十年来致力于帮助不同体能水平的女性修复骨骼、恢复体力。她凭借自身丰富的经验，从四个关键方面为我们提供了清晰的行动步骤，以帮助我们免受衰老的“定时炸弹”的威胁：

运动：精准地找到有氧运动和阻力训练的正确组合，以帮助组织再生并改善代谢功能。

营养：吃什么可以消除炎症，重建肠道菌群，并支持强健的骨骼和肌肉生长。

生活方式：如何在日常生活中管理慢性压力、获得更多恢复性睡眠并降低全身性炎症。

补充剂：如何靶向清除“僵尸细胞”并改善细胞功能？

《坚不可摧》包含一份为期六周的大师级锻炼方案，帮助您快速提升骨骼和肌肉力量；关于基线血液和活动能力测试的重要信息，帮助您了解当前的健康状况；以及二十种简单的抗炎食谱。《坚不可摧》是一本宝贵的指南，助您健康长寿，活力满满。

*SUNDAY TIMES BESTSELLER*

'This is the book every woman needs not just in menopause, but well before.' Kate Rowe-Ham, Menopause Fitness Expert and Author of Owning Your Menopause

STRONGER MUSCLES AND BONES, INCREASED MOBILITY, LIFELONG INDEPENDENCE AND A NEW MENTALITY FOR AGEING WITH POWER.

This cutting-edge guide to nutrition, training and lifestyle will optimise a woman's body for longevity, through menopause and beyond.

Strong skeletal muscle drives healthy longevity yet too often women neglect this important measure of fitness. Indeed, more than 70% of women experience musculoskeletal symptoms like joint pain, muscle loss and reduced bone density as they enter perimenopause and menopause. These symptoms what Dr Vonda Wright refers to as the 'musculoskeletal syndrome of menopause' can often set us up for osteoporosis, osteopenia, broken bones, increasingly limited mobility and reduced independence later in life.

That trend stops now. Unbreakable outlines a new and direct path to protecting ourselves against this too-common fate.

Drawing on her decades of experience as a pioneering orthopaedic surgeon helping women at all fitness levels to repair their bones and regain strength, Dr Wright gives clear action steps to shield us from the timebombs of aging in four critical categories:

Exercise: Pinpointing the right combination of cardio and resistance training for you to aid in tissue regeneration and improve metabolic function.

Nutrition: What to eat to extinguish inflammation, repopulate your gut biome, and support strong bones and muscle growth.

Lifestyle: How to manage chronic stress, get more restorative sleep, and turn down systemic inflammation in your daily life.

Supplements: What to take to target the elimination of 'zombie cells' and improve your cell function.

Including a six-week, master exercise protocol to jumpstart skeletal and muscular strength, critical information about baseline blood and mobility tests that will help you understand your current health state, and twenty easy, anti-inflammatory recipes, Unbreakable is an invaluable guide to adding more vibrantly healthy life to your years.

作者简介

Vonda Wright 博士是一位获得双重认证的骨科外科医生，也是国际公认的积极老龄化和行动能力领域，在其领域拥有超过 20 年的经验。作为大师级运动员表现与研究计划 (PRIMA) 的创始董事，她还在世界各地发表演讲，并制定了从球场到会议室等各种场合的方案，以优化运动表现并大程度地减少运动损伤。她曾被《华尔街日报》、《纽约时报》和《今日美国》报道或引用。她著有五本著作，包括《40 岁后的健身》和《茁壮成长指南》。

Dr. Vonda Wright is a double-board certified orthopaedic surgeon and internationally recognised authority on active ageing and mobility, with over 20 years’ experience in her field. The founding director of the Performance and Research Initiative for Masters Athletes (PRIMA), she also speaks worldwide and develops programmes for optimising performance and minimising injury from the ball field to the boardroom. She has been featured or quoted in the Wall Street Journal, the New York Times and USA Today. She has authored five books, including Fitness After 40 and Guide to THRIVE.