When Arnold Schwarzenegger starred in the semi-documentary "Pumping Iron" in 1977, the six-time Mr. Olympia astounded audiences with his competitive ferocity and hyper-muscled physique.

That's why it came as no surprise that he went on to muscle his way on to the silver screen with "Conan the Barbarian," "The Running Man," and "The Terminator."

What is surprising is that the tiny lactobacillus bacteria, only 0.8 micrometers long, can create serious bone strength in older women.

Swedish researchers looked at the impact of giving a daily dose of the probiotic for a year to 90 women ages 76 and older. They found that it reduced their bone loss by 50 percent.

And unlike medications given for osteoporosis (brittle bone disease), the probiotics had no side effects.

It is estimated that around 8.2 million women and 2 million men in the U.S. have osteoporosis, and an additional 27.3 million women and 16.1 million men have low bone mass (osteopenia).

Fractures of the hip are a common result and severely compromise independent living and increase risk of premature death. Around 72 percent of hip fractures in folks older than 65 happen to women.

So start a daily regimen of probiotic supplements and enjoy fermented foods like sauerkraut, kefir, kimchi, and kombucha.

Plus, eat lots of prebiotic foods that nurture the bacteria in your guts. Those include garlic, onions, leeks, Jerusalem artichokes, bananas, walnuts, wheat bran, asparagus, and high-fiber 100 percent whole grains, veggies, and fruits.