10 Mighty Tips to Ensure Your Bones Stay in Top Condition

Bone mineral density refers to the amount of minerals in our bones, which indicates their strength and density. Bone mineral density that is below the normal levels, but is not low enough to be classified as osteoporosis, is known as osteopenia.

Osteopenia usually doesn't cause pain or other symptoms, but it is very important to understand how it can be prevented as it can progress to osteoporosis (where the bones become so weak that they fracture extremely easily).

Aging is a common cause of low bone mineral density. Other factors that contribute to osteopenia include eating disorders, metabolism problems, exposure to radiation, chemotherapy, family history, lack of physical activity, smoking, regular consumption of sodas, and excessive alcohol consumption. There are no obvious symptoms of osteopenia. Therefore, you should take a bone density test every few years after you have turned 35.

Here are 10 top ways to prevent the loss of bone mineral density.

1. Consume Adequate Calcium 

 

Calcium is one of the most important nutrients for improving your bone density. Our bones are made of calcium, so this nutrient is essential for preventing any bone-related diseases. People between the ages of 19 and 50 should consume around 1,000 mg of calcium per day. Women, who are at a higher risk of contracting bone diseases, should consume 1,200 mg of calcium a day. 

You can get your daily requirement from sardines, dark green vegetables, organic dairy products, blackstrap molasses, dried fruits, and fortified soy products such as tofu. If you do not have a balanced diet, you should speak to your doctor about taking calcium supplements

2. Boost Your Vitamin D Intake 

Vitamin D is another essential nutrient that improves bone health and reduces the risk of osteopenia. Furthermore, vitamin D also helps your body utilize calcium better. You can get vitamin D into your body by eating eggs, salmon, swordfish, sardines, and fortified foods such as cereal and orange juice. Our bodies also produce vitamin D when exposed to the sun, so take the time to enjoy 10-15 minutes of early morning sun exposure each day. 

3. Stay Active

Regular exercise is great for overall health and bone health is no exception to this rule. Our bones form and remodel in response to physical stress, thus regular physical activity is a great way to prevent the loss of bone mineral density. For good bone health, aim for around 30 minutes of weight-bearing activities most days of the week. Activities like walking, hiking, and dancing are all great choices. 

4. Quit Smoking
Smoking is bad for our overall health, especially bone health. Smoking prevents the body from efficiently absorbing calcium, thus decreasing bone mass. In fact, smokers are at a much higher risk of fractures than non-smokers. Therefore, you should try to quit smoking as soon as possible. You can get help from professionals as well as family members and friends. 

5. Consume Less Caffeine 

Coffee does have some health benefits when consumed in limited amounts, but too much caffeine in any form is no good for your bones. Excess caffeine intake can interfere with the body's ability to absorb calcium, which is vital for good bone health. 

 6. Eat Foods Rich in Vitamin K 

Vitamin K will give a boost to your bone mineral density level. This particular vitamin helps the body make proteins for healthy bones and reduces the amount of calcium that is excreted by the body. Vitamin K rich foods include kale, Brussels sprouts, turnip greens, fermented dairy products, broccoli, and prunes.

7. Reduce Your Sodium Intake 

 Salt causes excessive calcium excretion through the kidneys. In fact, too much salt appears to be a risk factor for bone fragility. To improve your bone health, it's essential that you limit your salt intake. The American Heart Association suggests consuming less than 1,500 mg of salt a day. 

8. Pump Up Your Potassium Level
Potassium is known to be important for muscle health, but it is also beneficial for bone health. This mineral neutralizes acids that remove calcium from the body. The recommended daily intake of potassium for adults is 4700 mg. The best sources of potassium are avocados, bananas, strawberries, kiwis, mangos, apricots, carrots, dates, sweet potatoes, spinach, broccoli, and red peppers. 

9. Eat Magnesium-Rich Foods 

To improve bone health and reduce the risk of getting osteopenia, you should eat magnesium-rich foods every day. Magnesium is needed in over 325 enzyme systems in the body that control thousands of chemical interactions and it's also vital for bone health. It stimulates the hormone calcitonin, which preserves bone structure by drawing calcium out of the blood and soft tissues and back into the bones. Great sources of magnesium are almonds, avocados, beans, bananas, pumpkin seeds, tofu, soy milk, pecans, walnuts, potatoes with skin, yogurt, whole grains, and green leafy vegetables. 

10. Eat Foods Rich in Vitamin C

 Vitamin C can also help prevent loss of bone mineral density. Collagen is the main protein in bones, and vitamin C plays a major role in collagen synthesis. To get vitamin C into your diet, eat fruit and vegetables such as bell peppers, oranges, broccoli, strawberries, Brussels sprouts, kiwi, pineapple, and cauliflower. You can also take vitamin C supplements, but please consult your doctor first.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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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..

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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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