World Osteoporosis Day: 5 Easy Exercises to Strengthen Your Spine

  

Osteoporosis is one of the most debilitating diseases that weakens your bones. It makes your bones thinner and less dense than they should be, and makes you prone to broken bones and fractures. Doctors say that while your bones are usually dense and strong enough to support your weight and absorb most kinds of impacts, they begin to lose density as you age. And so, if you have osteoporosis, your bones become fragile, and the only way to prevent that is to work out and exercise, apart from eating a good diet.

How does exercise help strengthen bones?

Doctors say exercise reduces or slows bone loss in those with osteoporosis of the spine, apart from strengthening muscles and improving balance, reducing the risk of falls and injuries. Strengthening the muscles that support the spine is particularly important for people with osteoporosis in this region of the body.

And while working out may not be able to fully reverse or cure osteoporosis, it does have a range of important benefits for people with this condition. Regular exercise:

• Reduce bone loss, slowing the progression of the disease
• Conserve remaining bone tissue
• Strengthen muscles
• Increase mobility
• Reduce pain
• Reduce the risk of fracture

Best exercises to do if you have osteoporosis

A few workouts that you can do to relieve pain and discomfort of spine osteoporosis include: 

 Stretching

Simple stretching techniques like hamstring, calf, and shoulder stretches are a great way to keep your spine strong and pain-free. All of these – which you can do easily by sitting on your chair- help with maintaining flexibility and can be a warm-up before doing other exercises.

However, make sure to always speak with a doctor before beginning any new exercise routine.

Extensor muscle strengthening

Your extensor muscles run alongside the spine, helping to stabilize it. To do this exercise, you can stand straight with your back facing a wall. Place a bouncy ball between the upper back and the wall, holding it in place by leaning gently against it. Press back against the ball while keeping your spine, hips, and knees straight, pivoting from the ankles. This movement is suitable for all ability levels.

Chest raises

You need to lie on your stomach before trying this exercise. Place a pillow under the stomach to make it easier, and then, pull your shoulder blades together, and smoothly lift the head and chest while continuing to look straight down. It may take time to be able to lift the head or chest, so this may require practice. Hold for 5 seconds, followed by a 2-seond rest.

Neck press

According to experts, this particular workout is suitable for all abilities. To do it, simply lie on your back with a pillow under your head to support a neutral spine position. Push the head down firmly to straighten and lengthen the spine. Then tuck the chin while keeping the head facing upward, avoiding any jerky or sudden movement. Hold for a slow count of 5, then relax for a few seconds.

Doctors recommend doing this exercise early in the morning and evening daily for quick relief.

Bridge exercise

To do this, lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks. Then raise your hips to form a straight line from your knees to your shoulders. Try to stay that way long enough to take three deep breaths. Go back to where you started and repeat. Begin by doing five repetitions a day and slowly work up to 30.

 

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Health Benefits of Quinoa

Quinoa has entered our lives more and more in recent years, and it seems that today there is no home that has not heard about this special food and its many health benefits. In addition, thanks to its delicate and unique taste, quinoa can be added to a variety of dishes, salads and even various healthy energy drinks. 

While we’re used to seeing it as a part of various dishes, not many know that it is possible to make healthy, nutritious milk from quinoa that will provide your body with a variety of nutrients, and will help you in ways that regular or plant-based milk can't. In order to learn more about quinoa, its advantages and how to turn it into delicious and nutritious milk, continue reading the article below.

The Benefits of Quinoa: 

Quinoa is considered a super-food thanks to the essential nutrients it contains which nourish the body and contribute to its overall health. The unique grain has a number of characteristics that make it a real health bomb, and the milk produced from it will provide your body with a concentrated dose in one gulp! 

 

1. Gluten free 

 After years of gastrointestinal problems, many are discovering that they are sensitive to gluten, which requires them to maintain a unique diet without the component that harms them. Quinoa is naturally gluten-free, as opposed to other foods that do not contain it because of the chemical processes they undergo to make them so. This means that people who are sensitive to gluten can enjoy quinoa without fear of introducing harmful ingredient supplements, in addition to reaping the many other benefits of the unique grain. 

 

2. Improves metabolism at the cellular level 

We are used to thinking about metabolic rate at the general level, that is, in the context of processing the food we eat, producing energy from it and its effect on the body. But along with these processes, there are also internal processes at the cellular level in the digestive system, which allow it to work properly in terms of maintaining normal levels of sugar and fats in the blood. Quinoa helps to improve digestive activity at the cellular and physical levels, which contributes to overall health, prevents sedimentation of fats in the blood vessels, and helps maintain normal energy levels.

3. Strengthens muscles 

Protein is an essential commodity for the body in all its forms, especially for people who exercise regularly. Besides building the muscle itself, proteins are also needed for other processes such as absorption of various minerals and other components essential for the health of the body, especially iron. In a study published in 2001, researchers found that insufficient absorption of iron leads to a poor physical condition even after consuming the required amount, so it is recommended to incorporate iron-rich foods such as quinoa in your daily diet if you wish to develop and maintain muscle mass over time. 

4. Helps lower blood pressure 

Quinoa is rich in dietary fibers that contribute to digestion and removal of wastes from the body, as well as lowering blood pressure. Many people who have high blood pressure do not consume enough fiber in their diet, which perpetuates the situation. Fortunately though, quinoa can help. The natural and healthy fibers of quinoa grains help lower blood pressure and thus reduce the risk of various illnesses caused by this condition, especially if it is chronic.

5. A good source of B vitamins  

There are several types of vitamin B, eight to be specific, each with its own main role, such as preventing blood shortages, maintaining proper neural activity, strengthening memory, and more. Quinoa is an excellent source of vitamins from this group, and eating it or drinking milk made of it will help you maintain good overall health and improve your body's functioning in ways you won’t even be aware of. 

 

6. Prevents osteoporosis (bone depletion)

 

 As time goes by, the bones in our body lose their density due to osteoporosis and other factors that sometimes lead to the development of osteoporosis. In this condition, the bones become very delicate and fragile, which can turn any fall or bump into a risk of fracture in the body. In order to prevent this condition, it is important to consume foods that are rich not only in calcium but also in magnesium, such as quinoa. This essential mineral affects the metabolism of calcium and is therefore essential for its absorption, and happily, one cup of quinoa contains about a third of its recommended daily intake. In order to optimize the absorption of magnesium in your body, it is recommended to soak the quinoa in water before cooking and then eating it normally.

7. Rich in zinc 

Zinc is a mineral that is needed in the body in quite small amounts, but without it, life cannot exist. Lack of zinc interferes with insulin function, lowers sperm count in men and increases the risk of contracting infectious diseases such as colds and the flu. One cup of quinoa contains 13% of the recommended daily amount of zinc, therefore, it is considered one of the best sources of this essential mineral. In a study published in 2013, researchers found that zinc plays a vital role in maintaining the health of the skin and liver, so it is recommended to consume enough of it on a daily basis to reduce the chance of diseases that attack these and other areas.

ps- how to make quinoa milk, kindly see my recipe blog. Thanks

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Glasswort Plant: 11 Healthy Benefits

For some time now, it has been known that excessive consumption of salt (sodium) is not recommended for the body because, among other things, it has been proven to cause an increase in blood pressure, which negatively affects heart function. But what can we do when salty is one of the most beloved flavors, and we find it very difficult to manage without it? This is where various natural salt substitutes come in, designed to help you add a salty taste to dishes without significantly increasing the sodium levels in your body. A natural substitute that has been gaining popularity recently is salicornia – a water plant also known as "Glasswort".

Salicornia, with its salty flavor, can be easily purchased and added to salads, stews, and other savory dishes you prepare and serve, with sodium levels significantly lower than the most common salting method: in 100 grams of salicornia, there are only 7 grams of sodium compared to 36 grams in the same amount of table salt. In addition to reducing sodium intake, salicornia has several other health benefits that we think you should know about, and that's why we’ve gathered the 11 main ones for you. 

 

1. Has Antioxidant Properties  

The molecule fucoidan, found in various water plants like salicornia, has excellent antioxidant effects on the body, which are crucial for our health. By adding salicornia to your diet, you can help protect the body against a wide range of diseases and health conditions, including various skin conditions that can arise from oxidative stress that accumulates in the body over the years. The fucoidans in salicornia neutralize this threat and provide the body with a vital protective shield against various external harmful agents. 

 

2. Reduces Inflammation 

 In today’s world, there are many inflammatory conditions that can affect the body’s function, from arthritis to gout, hemorrhoids, and inflammatory wounds. Salicornia’s anti-inflammatory nature makes it a valuable natural remedy in the fight against inflammation, and consuming it may help you strengthen your immune system and defend against inflammatory reactions more effectively, soothe pain, and overcome inflammation. 

 

 

 

3. Aids Digestion  

As a natural source of essential dietary fibers, salicornia can work wonders for your digestive system. Dietary fibers have the ability to improve the digestive system’s activity, so that waste can pass through more easily without causing constipation and such discomforts. Consuming fiber-rich foods like salicornia can also help improve the body’s absorption of nutrients while reducing the recurrence of unwanted inflammation in the intestines.

 

 

4. Improves Bone Health 

Salicornia is a rich source of calcium, which is certainly an advantage worth adding this sea plant to your regular diet. With daily consumption of calcium sources such as salicornia, you also improve the body’s ability to absorb iron from food, which is essential for ensuring proper blood circulation. More importantly, calcium consumption will keep your bones strong and durable for many years to come. It is well known that bone mineral density naturally decreases with age, but the calcium absorbed when you eat salicornia will help slow this process. It’s a small dietary change, but one that is often not associated with this issue and whose contribution, even if small, can certainly help.

 

 

5. Strengthens the Immune System  

Vitamins A and C are not only essential substances necessary for various processes throughout our bodies, but they are also crucial for our immune system. Vitamin C, for example, enhances the production of white blood cells—the body’s first line of defense against viruses, bacteria, and other irritants. Therefore, consuming salicornia, which contains these substances, can also greatly help strengthen your immune system and provide it with significant reinforcements. 

 

6. Helps Regulate Sleep 

In the world of healthful components, magnesium is a mineral that doesn’t always get the credit it deserves—but trust us, it has a broad impact on the body—including hormone regulation, neurotransmitter production in the brain, and the ability to ensure quality of life for many people. Salicornia is rich in magnesium, so consuming it can help anyone suffering from magnesium deficiency, perhaps without even realizing it. If you frequently struggle with insomnia and difficulty falling asleep, and experience many “sleepless nights,” this may be a sign that you need a magnesium boost to return to a healthy sleep routine.

7. Assists with Weight Loss 

The low-calorie and low-fat content in salicornia is good news for anyone struggling with weight and trying to stick to a diet and burn excess fat. Furthermore, the dietary fibers we’ve already mentioned that are found in salicornia help improve the absorption of nutrients from the food you eat, which contributes to a better feeling of fullness after a meal and effectively suppresses the hunger hormone, ghrelin. Thus, salicornia helps reduce the need for snacking between meals, increases the body’s energy, reduces your daily calorie intake, and in general, supports weight loss. 

 

 

8. Reduces the Risk of Heart Disease  

The prevalence of heart disease has certainly been on the rise over the years, and there is plenty of evidence that one of the contributing factors is the dietary potassium deficiency that many suffer from. This mineral is known for its ability to counteract the effects of excess sodium on the body, helping to regulate blood pressure and reduce the pressure on blood vessels. Regular and consistent consumption of salicornia is a great natural way to provide the body with enough potassium to help reduce systolic blood pressure, lower cholesterol levels, regulate heart rhythm, and prevent life-threatening heart diseases.

9. Aids in Tissue Recovery 

Recovery from tissue damage is a more rehabilitative process than regenerative, and to repair damaged tissues, the body needs proteins—the main agents responsible for repairing those affected tissue structures. The proteins present in salicornia can, therefore, help your body not only strengthen muscles, burn calories, and improve the feeling of fullness but also bring damaged tissues back to life and encourage their quick recovery. Regular consumption of salicornia will replenish your body’s protein supply, and even though it’s not in massive amounts, every additional protein intake is a gain for your muscles and tissues.

 

10. Strengthens Muscles  

What’s great about salicornia is that it offers several benefits at once—on the one hand, potassium, which as described, helps prevent the consequences of excess sodium in the body—and on the other hand, it contains sodium that gives it its salty taste. But the balance between the two works wonders for you. Sodium itself is essential for your body in certain amounts, especially for muscles, as it gives them the ability to contract and stretch, and in its absence, nerve cells may not be able to communicate properly with muscle fibers. So, to contribute to your muscle strength, replace salt with salicornia, which will give your body the sodium it needs and balance it with a good amount of potassium on the other side.

11. Slows Aging and Protects Skin 

Vitamin C is known as a natural antioxidant that works against the free radicals that cause various damages to the body’s cells as the years go by. The vitamin C content in salicornia can help slow the rate of damage in two ways: First, it can reduce the appearance of the signs of aging that we recognize as wrinkles, which form due to the depletion of the collagen that the body produces. Vitamin C helps increase collagen production, so it can help restore the skin’s elasticity and return it to its natural, firm state. Second, vitamin C also reduces the size of pores on facial skin, which helps prevent the appearance of pimples and acne.

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

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.