Dietary Intake Better Than Taking Calcium and Vitamin D supplements

Vitamin D and calcium has long been touted to strengthen bones. Doctors and physicians have time and again emphasized on the value of calcium and vitamin D in the diet for a better bone health. 

However according to a latest study older adults who take vitamin D and calcium are no less likely to break their hips or other bones than peers who don't use these supplements.

According to the study published, community-dwelling older adults may want to look for alternatives other than taking calcium and vitamin D supplements.

For the study, the researchers examined data from 33 previous trials with a total of more than 51,000 people aged 50 or older who were living in the community, not in nursing homes or other institutional settings. The startling data revealed that there was no marked difference in fracture risk among people who got no treatment, a placebo or dummy pill, or vitamin D and calcium alone or in combination.

Vitamin D helps body to use calcium. This in turn helps bolster bone health. Many older adults for their withering bone health are advised to take one or both of these supplements. The recommended daily intake of vitamin D for most adults is 600 IU (international units), or 800 IU after age 70.

The researchers believe that the guidelines should be changed. A researcher in the department of orthopedic surgery believes that improving the lifestyle, getting enough exercise and enough sunshine, and adjusting the diet may be more important than taking these supplements.

The researchers also said that older adults may get a better dose of vitamin D from spending time outside. They can also lower their risk of falls and fractures by doing things like maintaining a healthy weight or doing exercises designed to improve balance and coordination.

For the current study, researchers examined data only from clinical trials that randomly assigned some people to take vitamin D or calcium, alone or in combination, and some individuals to receive a placebo or no treatment at all.

These trials analysed the risk of hip fractures, spinal fractures or other types of broken bones. The findings revealed a stark lack of associations between calcium, vitamin D and fracture risk in both men and women, regardless of supplement dose or any previous history of fractures.

The researchers also noted that the some of the trials in the analysis didn't include pre-treatment measurements of vitamin D blood levels, which might have influenced how much the supplements impacted fracture risk. And that Some of the trials also were not high quality experiments,Sunlight is the best source Vitamin D. Since the sweltering heat makes us run away from sun exposure, doctors usually prescribe Vitamin D supplements to cure its deficiency. But you should know that there are quite a few natural sources that can help boost your Vitamin D levels.

We suggest you bulk up on these 5 foods to get your required dose of Vitamin D.
1. Mushrooms
The power of mushrooms will leave you astounded. Include them in your diet four times a week and watch your Vitamin D levels shoot up. They can be cooked, baked or pan fried and turned into a tasty and healthy delight. In order to reap more benefits you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight.

2.Cheese
Who doesn't love cheese? Cheese can single-handedly provide more satisfaction than any other food and we're thrilled to give you another reason to enjoy it. Cheese is one of the top 5 foods high on Vitamin D. Well, spreading an additional layer of cheese on that morning slice of toast may not be such a bad idea after all. Ricotta cheese provides the maximum amount of Vitamin D among others.

3. Fish
All kinds of fish are high on Vitamin D. Typically oily or fatty fish contain more Vitamin D than less oily fish. An example of oily fish would be a juicy thick fillet of salmon. Other common options are trout, mackerel, tuna or eel.

4. Egg
Egg yolk is back in vogue and this time it's here to stay. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg--not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
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Exercise To Relieve Your Back Pain

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Back pain is the most prevalent health complaint among people aged 45 and over. It isn't just a nuisance we have to deal with - it's something that diminishes our quality of life. This quick guide will help you deal with some of that pesky back pain you're probably sick of.

5 reasons you should ditch those high heels

Here are some health reasons which will make you throw away those stilettos

Every woman feels sexy in a pair of high heels. From the killer pencil heel stilettos to the sexy pumps, owning a hundred pairs of these are every girl's dream. But you must know how they harm the body and come with a lot of health issues too. Here are some of them -

Lower back pain: Wearing high heels constantly affects your spine and will result in a constant lower back pain.

Knee strain: A certain height of the heel and its make results in giving so much strain to your knees that it may result in knee arthritis.

Reduced blood flow to the brain: Perhaps the most dangerous effect a heel more than two inches may have on your body is the reduced flow of oxygen and blood to your brains, resulting in a number of dangerous problems.

Irritated nerves: The constant pain in your lower back which will ultimately reach your neck and whole body will result in nerve irritation too.

Spinal problems: The constant strain on your back and legs will lead to further problems in your spine and ankles too.

PS- THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Health benefits of Surya Namaskara

Suryanamaskar or the Indian ritual of saluting the sun comprises a rhythmic combination of yogic postures and breathing exercises.

The complete series includes 12 basic postures performed in cyclical pattern to benefit all three levels of human consciousness: Physical, mental and spiritual. However, for beginners to understand the true significance and impact of each position, the entire series should be broken down and practised one posture at a time. We list out health benefits of this whole body workout aasan.

1) Pranam Asana: This pose induces a state of concentration and calmness. This is a pose where one meditates to the Sun God.

2) Hastautthan Asana: It helps in stretching the whole body. It helps correct the spinal arch and also improves the integrity of the spine. Try and reach as high as you can to get a better stretch.

3) Padahasta Asana: This asana helps in reducing excess weight in the abdominal region. Helps in eliminating bloating, improves digestion and helps to remove constipation. Practising this asana improves blood circulation, makes spine supple and tones spiral nerves. This asana helps inculcate the bhava (attitude) of humility.

4) Ashwa-sanchalan Asana: This asana improves the overall health of the body and strengthens the back, abdomen and thigh muscles. Promotes mobility of the knee joints, strengthens the body to maintain good posture and prevent back problems. As there is a stretch on the neck , it is also beneficial to the functioning of the thyroid gland.

5) Adho Mukha Svanasana: This asana helps in boosting one's self confidence. Because of the increased blood flow to the upper body and the shoulder stand it helps in improving brain function and reduce anxiety and depression. Strengthens and tones the arms and legs. Also helps in lengthening the spine.

6) Ashtang Namaskar: This pose besides strengthening the leg and arm muscles develops the chest and gives flexibility to the region of spine between the shoulder blades.

7) Urdhva Mukha Svanasana: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones and stimulates the abdominal muscles and organs. Stretches muscles of the chest and shoulder. Also increases lung capacity and relieves asthma.

So to sum it all up, it has a wide array of benefits for maintaining complete health and well-being.


ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.



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