Facts And Health Benefits Of Avocado

           

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8 Benefits of Milk that You Never Knew

Although 1^st June was chosen as the date to celebrate, it’s 26^th November which was finally marked as the ‘National Milk Day’ in India. The National Milk Day commemorates and pays tribute to Dr. Verghese Kurien, the father of India's White Revolution on his birth anniversary. At present, India is recognized as the largest producer of milk across the globe which is the result of White Revolution or Operation Flood that launched in 1970. The initiative was taken by India's National Dairy Development Board (NDDB), the world's biggest dairy development programme which transformed India from a milk deficient nation into the world's largest milk producers.

Significance of National Milk Day

The significance of National Milk Day lies in the fact that this day celebrates the importance of milk in a person's life. It is the first food of a child after birth and is perhaps one food a person consumes throughout life. And not just humans, milk is the first food any living creature in the world is fed with. Every single nutrient which the human body needs on a daily basis are present in milk like protein, calcium, healthy fat, iodine, potassium, vitamin B2 and B12 and phosphorus. But there are several benefits of milk which people are not aware of. There is way more benefits to drinking milk than you thought.

Benefits of Milk that You May not Aware of

It Gives You Amazing Complexion & Healthy Skin

Very few people knew that milk can gives them amazing complexion and healthy skin to keep the skin problems far away. Thanks to the vitamins and nutrients that are available in the milk which is essential for skin health. Drinking at least one glass per day will provide you with this benefit along with all other benefits.

Gives You Strong Teeth

As you know it’s the source of calcium, and that’s exactly what your teeth need. Moreiver, milk helps prevent cavities and tooth decay. But one thing to be keep in mind that the calcium can only be absorbed by your body when vitamin D is around, so make sure that the milk you drink is fortified with vitamin D.

Good for Healthy Bones

Kids were always advised to have milk for healthy bones. However, adults also can benefit from drinking milk to help keep their bones strong, which will reduce the risk of developing osteoporosis. As milk is the rich source of calcium and your body does need vitamin D to absorb the calcium.

Reduces Your Stress

It also works as a stress reliever. Drink a warm glass of milk which helps to relieve muscle tension and soothe your nerves. Thanks to all the vitamin and nutrients present in the milk which relaxed your body.

Medicine for Insomnia

If you are a Insomnia patient and spent sleepless nights, then milk is the best option for you to grab. You can have a warm glass of milk before sleeping and instantly feel sleepy as it works as a de-stress medicine for you.

Relieve PMS Symptoms

Many women suffer from PMS symptoms. Milk has been proved to relax the body and reduce the negative effects that women experience during their menstrual cycle.

Heartburn or any kind of Burn Eliminator

If you had chilies on your plate and unknowingly it burnt your mouth, then milk can be the best reliever for it. There are many foods that contain acids that cause people to experience heartburn. One of the simplest – and yummiest – ways to alleviate this pain is drinking a glass of milk. The cooling sensation and the thick consistency of milk help to coat the esophagus and stomach lining to prevent heartburn.

Works as a Disease Fighter

It has the ability to help lower high blood pressure and reduce the risk of strokes. In addition, milk has the ability to reduce the production of cholesterol by your liver, and helps improve eyesight. 
Now you know that there are many more benefits of drinking milk than you knew..

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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All You Need To Do To Keep Your Bones Healthy At 60

The condition of our bones begins to deteriorate with age. As we grow older, our bones become much weaker and tend to get affected even with the minutest of injuries. Conditions like osteoporosis and fractures are most likely to happen with growing age and many don't know how to prevent any of these occurrences from happening. Another factor that makes us prone to the above conditions is the kind of lifestyle that we live. Not exercising and eating unhealthy food results in making us feel less energetic.

But there are still plenty of things one can do prevent these occurrences and take proper care of bones even after 60. Read more to know how...stay active

Feeling lethargic and less energetic, pain in the joints and getting tired too easily are common things that people experience at 60. But no matter what, you should try to push yourself and exercise moderately, every day for around 150 minutes. This will help in keeping your body warmer and improve the condition of your heart. Exercises like long walks, dancing, carrying groceries and going up and down stairs will make you feel active and will also strengthen your muscles.

Also, you can engage in activities that help in improving balance and coordination. Doing yoga can be helpful in easing stiffness and unsteadiness associated with painful joints. Also people at 60 or above that should avoid sitting for too long in the same place. Along with affecting your muscle and bone strength, this will make your joints stiffer and increase your chances of falling.

Exercises for people with osteoporosis
People with osteoporosis will be prone to risks of fractures. They should be more careful while exercising. Bending knee while lifting objects is a must-do. They should avoid movements that involve awkward bending and lifting movements. You may need to be cautious about some types of high impact exercises. Take expert advice as a precautionary measure.

Diet for healthy bones
Many people tend to experience a loss of appetite with old age. But eating less can devoid your body of essential nutrients and will have an adverse effect on your muscles and bones. While staying active will help you have a good appetite, people should still try and have a balanced diet, which includes a healthy mix of fruits, vegetables, pulses, meats, etc. Maintaining body weight and keeping the muscle and bone strength intact are a few of the benefits of having a well-balanced diet at all times.

Vitamin D
Vitamin D is an essential requirement for people to have strong bones and muscles. Direct sunlight is the best and the most natural source of Vitamin D. But people who are not that exposed to the sun should either take Vitamin D supplements or try and keep outdoors for getting sufficient sunlight. Besides, they can have foods rich in Vitamin D such as salmon, eggs, breakfast cereals, etc.

Other ways to protect your bones
In order to prevent falling too often and fractures, follow these steps as a precautionary measure.

Get your eyesight and hearing checked
Sight plays an important role in controlling balance and mobility, and hearing is extremely important for balance. Get them checked regularly to avoid any unwanted fatalities.

Check for foot pain
Foot pain will make you feel less active and can cause falls and fractures. Get medical check-up instantly if you experience pain in the feet.

Manage your medicines
Some medicines which people eat to control blood pressure can make one feel dizzy or faint. Review this medicine intake regularly. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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Why Have 20 Almonds Daily !

We all know that eating nuts are good for health, as they provide good protein, fibre and healthy fat. Protein, we all know helps in muscle building, provide slow burning energy, to keep us going throughout the day. 

Now, you must be wondering why 20 almonds, well some research was done on it. On that basis, it was found to be very beneficial for many health benefits.

1) Improves digestive health
eating 20 almonds a day has lead to significant changes in gut bacteria. Healthy intestinal bacteria, like lactic acid and bifidobacteria, serve to maintain a strong intestinal barrier that keeps the bad bacteria out. The bad bacteria is supposed to cause chronic inflammation- which is linked to various diseases- heart diseases, mental health problems, sinus, asthma, chronic skin infections, Parkinson's and even cancer. Aren't you shocked to know that so many problems can originate in the gut ! Well, my father always used to say, keep your gutter clean- i.e. bowels clean, then you won't get sick. The moment he has stomach upset, or headache, he'll just fast, he said stomach needs rest. Looking back, I feel it is very true.

2) It is an excellent snack
It gives a feeling of satiety, will not lead you to overeating or snacking in between. For this, it is best to chew them slowly for a longer period of time, which also helps to absorb the nutrients better.

3) Vitamin E and Riboflavin
Riboflavin is a critical nutrient that is thought to help prevent all kinds of physical troubles, including migraines, acne, muscle cramps, carpal tunnel syndrome, cervical cancer, and some blood disorders. Eating 20 almonds per day will net you about 1/5 of your recommended daily allowance. Other good sources are eggs, avocado, milk and spinach. Vitamin E is an antioxidant that can improve heart health and support the immune system, not to mention the smooth skin and shiny hair you’ll get. One ounce of almonds offers almost half of your RDA for vitamin E. Other good sources are  kiwi, mango, blackberry, apricot, avocado, coconut, humble curry leaves and veggies like broccoli, red sweet pepper, spinach, and asparagus.

4) Improves your metabolism
20 almonds contain a small amount of metabolism boosting B-complex vitamins-thiamine, niacin, vitamin B6, and folate. Research indicates that regular consumption of almonds provides up to a 15 % boost in your metabolism  rate. That leads to increased fat burning and a trimmer waist,who doesn't want that ?!

5) Stronger bones
It provides about 20 % of magnesium and phosphorus. These nutrients work along with calcium to make our bones strong. Recently, it was found that Vitamin E plays an important role in bone density and strength.

6) Improves' heart health
Almonds keep heart healthy, by lowering LDL cholesterol, which causes plaques in our blood vessels. It also helps to reduce chronic inflammation , which is a major contributor to heart diseases. Nuts seem to help to improve the lining of the arteries, may also reduce the risk of blood clots, which are the major cause of heart attack and stroke. Almonds are rich in unsaturated fats, fiber, plant sterols, l-arginine, and vitamin E.

7) Lowers cholesterol
Once you lower cholesterol, it automatically improves heart health, your diabetes. For this it is best to eat almonds with the skin, as like any other fruit or vegetable, most nutrients are just below the skin!  Almond skin has been found to contain flavonoids, which are plant-based pigments that have anti-inflammatory and antioxidant properties. Flavonoids are thought to work with the vitamin E and vitamin C content of the nuts to increase the effectiveness of antioxidants and lower LDL levels.

Due to the various benefits, it is good to eat an ounce of almonds daily, but don't go nuts, as then you'll be increasing your calories, as nuts are high in calories. Anything taken in small amounts is always beneficial. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
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Ways To Boost Bone Strength And Maintain Healthy Bones

To have healthy bones is very important, to maintain balance, to be able to stand erect and for our legs to bear our weight ! Weak bones can lead to more fractures, osteoporosis.

It is important to build strong bones before you get to a certain age, especially if you are a woman. While aging is associated with a normal loss of bone density, there are many preventable factors to consider. Here are a few tips you can follow to boost your bone health.

1. Increase your intake of calcium and vitamin D
Calcium plays a primary role in boosting bone strength, by building it and slowing down bone loss. But you also need to get enough vitamin D, the nutrient responsible for transporting the calcium.
For a healthy adult, the daily recommended calcium intake is 1,000 milligrams while those over the age of 50 should aim for 1,200 milligrams. While most people link vitamin D to sun exposure, it can also be found in milk, fortified breakfast cereals, and eggs.

2. Don't just walk, take up strength exercises
While more and more people are taking up aerobic activity, studies showed strength exercises are not being prioritized enough. An activity like walking could improve heart health, but can't singlehandedly strengthen your muscles and bones.
Strengthening activities like tennis, dancing, jumping rope, hiking, stair climbing and training with weights are what can help in boosting muscle and bone health.

3. Maintain a healthy body weight
Studies have shown bone health may suffer when one is underweight and even when one is overweight. It is known underweight individuals, particularly women, are prone to poor bone mineral density. In fact, even the act of losing weight during middle age is linked to an impact on bone density.
In a study of obese adolescents, researchers found their excess fat triggered inflammation which contributed toward the weakening of the bones. Furthermore, levels of the growth hormone (which plays an important role in bone health) were measured and found to be lower in the obese adolescents.

4. Quit smoking
Smoking can accelerate the rate of bone loss, especially in adolescents and postmenopausal women. 
"Nicotine and toxins in cigarettes affect bone health from many angles," noted Dr. Primal Kaur, an osteoporosis specialist at Temple University Health System in Philadelphia. "Research also suggests that smoking impedes the hormone calcitonin, which helps build bones — so that hormone can't do its job."
But if you are a smoker, there is a silver lining. In their tobacco-free initiative, the World Health Organization noted this risk was lower in former smokers, which means it is never too late to quit the habit.  

5. Make sure you are getting enough shuteye
Poor sleep can have damaging effects on various parts of your body, and that includes your bones. Adults should generally aim for seven to nine hours of sleep every night. One study found bone was broken down more than it was replaced in participants who only slept for a little over five-and-a-half hours.
"This altered bone balance creates a potential bone loss window that could lead to osteoporosis and bone fractures," said lead investigator.

Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily .
Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Here are 10 natural ways to build healthy bones.

1. Eat Lots of Vegetables

Vegetables are great for your bones, as they give us a variety of minerals, vitamins along with fibre.
They're one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some studies suggest that vitamin C's antioxidant effects may protect bone cells from damage.
Vegetables also seem to increase bone mineral density, also known as bone density.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults .
Eating lots of vegetables has also been found to benefit older women.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone .
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover .

2. Do Strength Training and Weight-Bearing Exercises

Engaging in specific types of exercise can help you build and maintain strong bones.
One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone.
Studies in children, including those with type 1 diabetes, have found that this type of activity increases the amount of bone created during the years of peak bone growth .
In addition, it can be extremely beneficial for preventing bone loss in older adults.
Studies in older men and women who performed weight-bearing exercise showed increases in bone mineral density, bone strength and bone size, as well as reductions in markers of bone turnover and inflammation.
However, one study found little improvement in bone density among older men who performed the highest level of weight-bearing exercise over nine months .
Strength-training exercise is not only beneficial for increasing muscle mass. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer .
One study in men with low bone mass found that although both resistance training and weight-bearing exercise increased bone density in several areas of the body, only resistance training had this effect in the hip.

3. Consume Enough Protein

Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown .
However, concerns have also been raised that high protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn't occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake.
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein .
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body.
What's more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day.

4. Eat High-Calcium Foods Throughout the Day

 Calcium is the most important mineral for bone health, and it's the main mineral found in your bones. Because old bone cells are constantly broken down and replaced by new ones, it's important to consume calcium daily to protect bone structure and strength.
The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg .
However, the amount of calcium your body actually absorbs can vary greatly.
Interestingly, if you eat a meal containing more than 500 mg of calcium, your body will absorb much less of it than if you consume a lower amount.
Therefore, it's best to spread your calcium intake throughout the day by including one high-calcium food from this list at each meal.
It's also best to get calcium from foods rather than supplements.
A recent 10-year study of 1,567 people found that although high calcium intake from foods decreased the risk of heart disease overall, those who took calcium supplements had a 22% greater risk of heart disease.

5. Get Plenty of Vitamin D and Vitamin K

Vitamin D and vitamin K are extremely important for building strong bones.
Vitamin D plays several roles in bone health, including helping your body absorb calcium. Achieving a blood level of at least 30 ng/ml (75 nmol/l) is recommended for protecting against osteopenia, osteoporosis and other bone diseases .
Indeed, studies have shown that children and adults with low vitamin D levels tend to have lower bone density and are more at risk for bone loss than people who get enough .
Unfortunately, vitamin D deficiency is very common, affecting about one billion people worldwide .
You may be able to get enough vitamin D through sun exposure and food sources such as fatty fish, liver and cheese. However, many people need to supplement with up to 2,000 IU of vitamin D daily to maintain optimal levels.
Vitamin k2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification enables osteocalcin to bind to minerals in bones and helps prevent the loss of calcium from bones. The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 exists in small amounts in liver, eggs and meat. Fermented foods like cheese, sauerkraut and a soybean product called natto contain MK-7.
A small study in healthy young women found that MK-7 supplements raised vitamin K2 blood levels more than MK-4 .
Nevertheless, other studies have shown that supplementing with either form of vitamin K2 supports osteocalcin modification and increases bone density in children and postmenopausal women.
In a study of women 50–65 years of age, those who took MK-4 maintained bone density, whereas the group that received a placebo showed a significant decrease in bone density after 12 months .
However, another 12-month study found no significant difference in bone loss between women whose diets were supplemented with natto and those who did not take natto .

6. Avoid Very Low-Calorie Diets

Dropping calories too low is never a good idea.
In addition to slowing down your metabolism, creating rebound hunger and causing muscle mass loss, it can also be harmful to bone health.
Studies have shown that diets providing fewer than 1,000 calories per day can lead to lower bone density in normal-weight, overweight or obese individuals .
In one study, obese women who consumed 925 calories per day for four months experienced a significant loss of bone density from their hip and upper thigh region, regardless of whether they performed resistance training .
To build and maintain strong bones, follow a well-balanced diet that provides at least 1,200 calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.

7. Consider Taking a Collagen Supplement

While there isn't a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Collagen is the main protein found in bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligaments and other tissues. Collagen hydrolysate comes from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.
Although most studies have looked at collagen's effects on joint conditions like arthritis, it appears to have beneficial effects on bone health as well .
A 24-week study found that giving postmenopausal women with osteoporosis a combination of collagen and the hormone calcitonin led to a significant reduction in markers of collagen breakdown.

8. Maintain a Stable, Healthy Weight

In addition to eating a nutritious diet, maintaining a healthy weight can help support bone health.
For example, being underweight increases the risk of osteopenia and osteoporosis.
This is especially the case in postmenopausal women who have lost the bone-protective effects of estrogen.
In fact, low body weight is the main factor contributing to reduced bone density and bone loss in this age group .
On the other hand, some studies suggest that being obese can impair bone quality and increase the risk of fractures due to the stress of excess weight .
While weight loss typically results in some bone loss, it is usually less pronounced in obese individuals than normal-weight individuals .
Overall, repeatedly losing and regaining weight appears particularly detrimental to bone health, as well as losing a large amount of weight in a short time.
One recent study found that bone loss during weight loss was not reversed when weight was regained, which suggests that repeated cycles of losing and gaining weight may lead to significant bone loss over a person's lifetime .
Maintaining a stable normal or slightly higher than normal weight is your best bet when it comes to protecting your bone health.

9. Include Foods High in Magnesium and Zinc

Calcium isn't the only mineral that's important for bone health. Several others also play a role, including magnesium and zinc.
Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption .
An observational study of over 73,000 women found that those who consumed 400 mg of magnesium per day tended to have 2–3% higher bone density than women who consumed half this amount daily .
Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.
Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones.
In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone.
Studies have shown that zinc supplements support bone growth in children and the maintenance of bone density in older adults .
Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkin seeds.

10. Consume Foods High in Omega-3 Fats

Omega-3 fatty acids are well known for their anti-inflammatory effects.
They've also been shown to help protect against bone loss during the aging process .
In addition to including omega-3 fats in your diet, it's also important to make sure your balance of omega-6 to omega 3 fats  isn't too high.
In one large study of over 1,500 adults aged 45–90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids tended to have lower bone density than people with a lower ratio of the two fats .
Generally speaking, it's best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.
In addition, although most studies have looked at the benefits of long-chain omega-3 fats found in fatty fish, one controlled study found that omega-3 plant sources helped decrease bone breakdown and increase bone formation.
Plant sources of omega-3 fats include chia seeds, flaxseeds and walnuts.

The Bottom Line

Bone health is important at all stages of life.
However, having strong bones is something people tend to take for granted, as symptoms often don't appear until bone loss is advanced.
Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones — and it's never too early to start.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com