healthy bones

healthy bones

A wide range of medicines for healthy bones are available that claims to prevent bones loss in the future. But you might know that healthy lifestyle choices alone can greatly help in building strong bones. For example, essential vitamins for bones, that includes vitamin C and K to help improve bone strength. Read to get some more tips for healthy bones and other recommendations for boosting bone strength naturally.

Strengthening bones probably is not in your priority list when it comes to maintaining a healthy body. Worrying about bone health can almost feel like a luxury for most of us. The list of health concerns is very long, while bone health might not deserve to be the most concerned health topic, but it should be pretty high on your list, irrespective of your age. Bone health should be taken into consideration because in early life we build a bank for strong bones which can help put us ahead in coming years when we go through our period of peak bone mass and then begin losing bones bone mass faster than we build as the time passes. Bone loss can occur at the age of 30 or even earlier in some cases. The good news is that one can restore lost bone health even in old age, but many adults don’t realize or attempt things that can help improve their mineral density back in favour. According to research studies, many women and men will have fracture over their lifetime due to osteoporosis (bone loss) and a woman can lose up to 20% of her mass first five years after her menopause. Moreover, women ages 65 or more who break a hip are more likely to die within a year as compared to women with healthy hip bones. Researchers believed that hip fractures contribute to deaths rather than weakens the body. So, what you can do to strengthen your bones? Follow these simple tips for healthy bones.

  1. Include more veggies in your diet- Vegetables are great for building strong bones. They are a good source of vitamin C, one of the essential vitamins for healthy bones. Vitamin C helps in the stimulation of certain cell production that helps in bone formation. Some studies suggest that Vitamin, C a vitamin for healthiness has antioxidant properties which may help in protecting bone cells from damage. Vegetables also seem to increase bone density, which is defined as the amount of calcium and other minerals present in your bones. Osteoporosis is a bone disorder that is characterized by low bone density.

  1. Incorporate strength training and weight- Bearing exercises in your workout regimen- Performing specific types of exercises can help you build strong bones for your later years. Weight-bearing exercises or intense activities believed to promote the formation of new bones. Such physical activities can be extremely beneficial in improving bone density among elder people.

  1. Increase protein intake– Try to consume enough protein as it is important for healthy bones. If facts are to be believed, around 5-% of bone is made up of protein. Studies revealed that low protein intake lowers calcium absorption, which affects bone formation rates.
  2. Consume enough calcium- calcium is the most important component for bone health, and it is mainly found in your bones. It is important to eat high calcium foods to protect the bone structure and maintain bone strength. Because bone cells are constantly broken down to get replaced by new cells, it is necessary to maintain bone health by consuming enough calcium.

  1. Soak up the sun- Sunlight gives you vitamin D, which is extremely beneficial for building strong bones. Vitamin D plays a crucial role in bone health; it helps your body to absorb enough calcium required to protect the structure of bone. Achieving a good level of calcium is essential for protecting against osteoporosis.

Also Read: Calcium is vital for strong bones

  1. Avoid very low-calorie diet- Never consider a diet that is too low in calories. A low-calorie diet not only slows down your metabolism or create rebound hunger but also cause muscle mass loss that can be a matter of concern when it comes to maintaining healthy bones. Studies found that diet lower than 1000 calories per day can give rise to low bone density.

  1. Prefer a collagen supplement- Evidence suggests that collagen supplements may help protect bone health. Collagen is a protein found in bones that contains amino acids, lysine, proline, and glycine. All these substances are believed to be extremely helpful in building bones muscle ligaments and other tissues. Talk to a health care specialist before deciding on medicines for healthy bones.
  2. Maintain a healthy body weight- In addition to nutritious diets, it is important to maintain a healthy weight to support bone structure. You will be surprised to know that low body weight is one of the major factors that contribute to reduced bone density and bone loss. Studies found that being obese can also increase the risk of fractures due to excess body weight.
constipation

Constipation is the most common problem in today’s modern world; nearly 75% of the population is suffering from constipation. The meaning of constipation in general: frequent disturbances in the bowel system or in other words constipation happened when you have less than three bowel movements in a week. Your stool may be hard or difficult to pass. You may have the feeling of not finishing the bowel movement, or there is a heaviness in your rectum.

Whereas, the reasons for a headache include dehydration, stress, etc. Constipation and headaches are two different health problems. There is a possibility that they occur simultaneously due to any other health disorder. Both the conditions can be examined by the doctors and they have their separate treatments. But what happens when they occur together? Yes, your head can ache when you are dealing with constipation.  In that case, a different treatment approach is needed. Sometimes, headaches can be the effects of constipation, so make sure you treat your bowel movements at the right time before it makes your head pain.

Reasons for constipation and headache, the list can be as follows:

  • Dehydration
  • Stress
  • Accumulation of toxins in the body
  • Hormonal imbalance
  • Odd eating habits
  • Improper intake of fiber

The causes of headache and constipation are often related to the lifestyle choices, once these are addressed your overall health will improve.

When we are talking about headache, it varies from person to person, some have it on one side of the head while some have on the other, some feel it as sharp and throbbing on both the side while other experience a dull, constant headache. Different types of headaches have been discovered, which includes migraines, sinus, cluster, chronic, and tension.

If headache and constipation occur once in a life span, there is no need to worry because the problem may usually occur due to water retention, less consumption of fiber, unwanted stress, or a bad lifestyle and the good news is that it disappears on their own after some time. But if it frequent or persistent then you need to consult a doctor and get it checked.

Also Read: Can Constipation Make You Fat?

Remedies for constipation

Constipation is often caused due to bad eating habits, wrong lifestyle choices, use of excessive medications, etc., but there are certain ways through which we can cure constipation and can quickly recover from the headache.  They are as follows:

  1. Hydration is must: As we all know that 75% of our body is of water and it is a vital source to keep our body healthy. Getting enough water will help relieve constipation symptoms. Experts suggest that a body needs at least 8glasses of water every day to keep the digestive system working. Also, drinking plenty of water helps to get rid of a headache, which we usually get when our body is dehydrated.
  2. Exercise: For a healthy body or to have a good immune system, it is essential to do 30 minutes of workout daily, which includes a brisk walk, yoga, aerobics or normal daily routine activities. Exercise keeps you healthy and boosts energy levels in your body.
  3. Load your plate with fruits and vegetables- You might notice your grandparents always saying that they used to focus on eating more fruits and vegetables because a healthy snacking is more fruitful when it comes to maintaining a healthy body. Colorful fruits and green vegetables contain essential nutrients that not only nourishes but also strengthen our body system.
  4. Go with whole grains to fill up for fiber-Look for oatmeal, whole grain bread, wheat bran cereal, and ground flax seed. It is advisable to get up to 35 grams of fiber a day, and it is believed that only one ounce of wheat bran cereal gives you 100 grams.
  5. Meditation is the key: In our busy lives, where we are so stressed that we don’t realize that it’s tampering our body not from outside but from inside as well. Stress is not considered good for our brain and tummy; therefore, to break the tension, we need to do meditation. In addition, stress is the primary reason for people’s unhealthy eating habits or overeating. Many people prefer doing unhealthy snacking which is not good for the body system and ultimately leads to constipation.
  6. Eating probiotic foods or probiotic supplement: One of the reasons for constipation is imbalance bacteria’s in the body. Taking probiotic food and supplements can help in balancing them and can start the bowel movement.

Prevention to be taken to avoid constipation and headache:

Good health means taking best care of yourself which means eating a healthy diet, getting regular exercise, managing stress, and appropriate fiber intake.  Once you find trouble living with constipation and headache and doesn’t get relief by these highlighted lifestyle modifications, consult a doctor and get the reasonable aid accordingly.

However, to avoid these symptoms and lead a healthy life, it is important to incorporate certain habits like drinking plenty of water, eating more fiber, and doing regular exercise.

bone fractures

Data suggests that more than 53 million Americans are dealing with osteoporosis or are at high risk of developing the condition due to low bone mass. If you have osteoporosis, how can you reduce your risk of getting a bone fracture? Read below to get the answer.

Osteoporosis and bone fracture can disturb healthy living. The good news is that there is a lot you can do to keep your bones healthy and protect them throughout life. You can improve the health of your bones at any age. Preventive measures should be taken in childhood and should not stop there. Irrespective of your age, the habits you adopt have a great impact on bone health for the rest of your life.

The Connection between Osteoporosis and Bone Fracture

Osteoporosis is a bone disease that weakens the bones and increases the likelihood of developing bone fractures. It involves the gradual loss of bone tissue as a person ages. The drop-in bone density makes the bones extremely fragile which in turn cause them to break more easily. This is the reasons why people with osteoporosis need to be extra careful when it comes to preventing bone fractures. The condition becomes more dangerous if you are unaware of your bone disease and were to break a bone. So how to prevent bone fracture? Continue reading to know the key to prevention.

Steps for preventing falls and related fractures

Breaking a bone after a fall becomes more likely as a person ages. Bone fracture limits the person’s activities, and in some cases, requires surgery. In such cases, the person wears a heavy cast to provide support to his/her broken bone following physical therapy to resume normal function. A large population is unaware of the frequent link between osteoporosis and bone fracture. Bone disease is known as a silent disease because it progresses without symptoms. Bone fracture due to falls is especially dangerous for people who are unaware of their low bone density. It is essential to make a diagnosis with a bone density test and treatment program for prevention. Bone loss continues, and other bone may break if osteoporosis is left untreated. If you have osteoporosis, it is crucial to protect yourself against accidental falls which may lead to fractures. Take these precaution to make your home safe.

  1. Keep your home free of clutter, remove all the household item that is of no use and occupying unnecessary space at your home.
  2. Install grab bars on the tub, shower walls, and besides toilets.
  3. Make sure each corner of your house is well lit.
  4. To avoid falls, remove slippery carpets
  5. Keep all your furniture in its usual place, avoid rearranging it.

Also Read: 9 Foods that can harm your Bone Health

How to build healthy bones for life?

Here are extremely effective therapies to treat osteoporosis and reduce the risk of osteoporosis:

  1. Get enough calcium and vitamin D- Getting an adequate amount of calcium and vitamin D is essential for building strong and healthy bones. Be sure to eat 1000 to 12000 milligrams of calcium a day if you are an adult and vitamin D is important in all climates. People who do not get the daily requirement of calcium and vitamin D through their diet may benefit from supplementation recommended by the doctor.
  2. Exercise for bones- Weight-bearing and muscle strengthening exercises are important for maintaining bone density. Consult an expert to know more about each type of exercise and how you can incorporate in your routine.
  3. Diet for your healthy bones-Foods rich in calcium, vitamin D and other nutrients are not only important for bone health but also the overall health. Get enough vitamins for bones to build strong and healthy bones.
  4. Fall-proof your home– With age, vision begins not to fail us, and this can lead to falls. Keep your home well lit so that you can have a better vision and decrease your chance of falling and breaking your bones.
  5. Medications- Use of certain medications increases the chances of falling due to side effects that cause dizziness, affect your balance and make your fall. Speak to your doctor about any balance issues as well as fear of falling associated with osteoporosis.
Prevent Obesity

There is no single solution for the most common health issue worldwide. Obesity is a complex health problem that required a multifaceted approach. People living with obesity and their health care professionals must work together to create an environment that supports healthy lifestyle patterns. There are several healthy lifestyle habits weight loss products that can prevent obesity and improve the overall quality of life. Anyone interested in using weight loss supplements can buy weight loss products online at the best price. Read to know more about the healthy lifestyle behaviours that reduce the risk of the obesity epidemic.

Healthy Living

The key to achieving a healthy way is all about lifestyle modification and dietary changes that includes healthy eating and regular physical activity. If you are obese and concern about your health and want to shed off the excess weight, here are a few tips that could help you to prevent obesity.

  1. Burn the calories you consume

The secret to healthy body weight is to burn as many calories as you consume. For this, you need to maintain a balance between healthy eating and regular exercise. In simple words, whatever calories you are consuming in a day, you must burn those to lose the excess weight. By making a diet diary, you can track your calorie intake and output and manage your weight accordingly. Maintain your calorie intake will not only helps you to get a good body shape but also help maintain a healthy body.

  1. Feast on to right foods

Diet plays a crucial role in your battle against obesity. It is a wise decision to choose vegetable oils like canola, or soyabean oil, over animal-based fats since they are high in unsaturated fatty acids. Vegetable oils contain very less saturated fatty acids and almost no cholesterol. Moreover, add more fiber in your diet; you can have more raw vegetables and dried beans in your meals. Fiber-rich foods are considered for maintaining a healthy digestive system which boosts the absorption of essential nutrients from the food you eat.

  1. Maintaining a food dry can make a huge difference in what you eat

A food dry can help you track the number of calories you consumed and the type of food you eat. Speak to a nutritionist and discuss the diet that best suits you. Here’s the role of the food diary comes; a food diary can help you to follow the diet plan religiously.

 

  1. Keep an eye on your body weight

Keeping your body weight in check is the best trick to prevent obesity. Maintaining the body mass index within the ideal limit can help you in keeping obesity at bay. A body mass index above 25 implies obesity; therefore, try to maintain your BMI under this level.

  1. Check the food labels

Pay attention to food labels while selecting food items for you in a grocery shop. Always pick those with low fat, high fiber, and low calories. It is advisable not to select a food product with more than 40calories per 100 of the food.

  1. Never say yes to refined foods

Refined food items like refined sugar and salt should be avoided especially when you are obese. It is important to know that refined food items contain carbohydrates that your body can easily absorb and stored as fat. Lowering the intake of refined foods will assist in long term weight management.

Also Read: Childhood Obesity

  1. Get in to an enough exercise

Most guidelines to recommend at least 150 minutes of moderate to intense physical activity per week for an adult who is dealing with obesity. You can stay active throughout the day by using a standing desk, using stairs instead of lifts, taking frequent stretch breaks, or other ways to walk throughout your busy day. Numerous research studies reveal that staying physically active is the much better way to prevent obesity and keep your overall health. There is one very easy form of exercise that one can do to lose weight and help prevent overweight and obesity: brisk walking. According to a research study, 30 minutes of brisk walking for five days per week is like spending time in the gym.

To keep obesity away, you must follow healthy diet schedule and design your plate with more vegetables, fibre and saturate fats to maintain a healthy weight, by tracking your diet, keeping you away from refined foods, and regular exercise, your fight against obesity should be a lot easier. One can also try medicines to prevent obesity along with these lifestyle changes to achieve a healthy body.

Blood Clotting

Blood clot cause or coagulation occurs when excessive bleeding takes place as a result of blood vessel damage. Clotting can be a severe medical condition. Therefore, it is essential to know the signs and symptoms and get it treated at the right time. Read more to understand what triggers a blood clot, what are the symptoms, and ways to prevent the condition.

What Contributes to Blood Clot?

Blood clots develop in people who have/had surgery or injury, or those who do not move around well. Blood clots can be, and they should be treated right away. You may get a blood clot if you:

  • Are 65 or older
  • Are obese
  • Have had a surgery
  • Have had a stroke
  • Are paralyzed
  • Have varicose veins
  • Have a history of blood clots
  • Have had cancer or are undergoing a cancer treatment
  • Have a bump or bruise
  • Are taking hormones for birth control
  • Have heart trouble
  • Have had a clot before
  • Are confined to bed or a chair for much more time

Risk Factors of Blood Clotting

Certain risk factors such as the slow flow of blood in the veins, obesity, and age can increase the body’s ability to form a clot. In some cases, use of certain medications can affect how quickly your body creates blood clots. The factors given below may increase your risk of developing a blood clot:

  • Pregnancy
  • Smoking
  • Trauma
  • Obesity
  • Diabetes
  • High cholesterol
  • Oral contraceptives
  • Immobility
  • Chronic inflammatory disease
  • Certain surgeries
  • Age
  • A family history of blood clots

What are the symptoms?

Apart from knowing the causes and risk factors for blood clotting, it is also essential to know about the signs and symptoms, which varies depending on the location of the clot.

  • Arm or leg- The symptoms include swelling, warmth, tenderness, or gradual pain.
  • Abdomen- vomiting, diarrhea, severe abdominal pain
  • Brain- difficulty speaking, vision problems, severe headache, weakness of the face, arms or legs, dizziness
  • Heart- heaviness in the chest, shortness of breath, chest pain, light-headedness, nausea, sweating, discomfort in the upper part of the body.
  • Lung- fever, sweating, shortness of breath, racing heart, coughing up blood, sharp chest pain

Also Read: Anticoagulants medicines can be used to reduce blood clotting

What are the treatment options?

The treatment of blood clots depends on the location of the clot and your current health status. If you can determine the signs and symptoms of a blood clot or suspect you may have a blood clot, consult a doctor immediately.

Numerous research studies show the advances in the treatment and prevention of blood clots. The current treatments include:

  • Anticoagulants these are the medications that prevent the formation of clots. Buy blood thinners online to get rid of the clot.
  • Thrombolytics- These medicines are used to dissolve blood clots-
  • Thrombectomy– A surgical process that removes a clot.
  • Catheter-directed thrombolysis– A treatment procedure, in which a long tube called catheter is used to insert and directed towards the blood where it directly delivers the medication to dissolve the clot.

Clots occur in veins and arteries, which are blood vessels that help transport blood throughout the body. Deep vein thrombosis is a type of blood clot that happens in a major vein of the leg or rarely in arms, pelvis area, or other large veins in the body. Deep vein thrombosis is highly prevalent in the United States, affecting around 900000 people and kills up to 100000. Despite the prevalence of the condition, a large number of population is unaware of the risk factors and symptoms. Understand your risk see a doctor right away. If you get a venous clot, your doctor may refer you to a haematologist, who is an expert in treating blood diseases. Clotting in the arteries is believed to be associated with atherosclerosis or hardening of arteries. People diagnosed with the arterial disease who are more likely to get a clot may take the help of a cardiologist, who is expert in treating a heart condition, a neurologist, an expert of a brain, and a haematologist.

Epilepsy

Epilepsy is one of the most common childhood brain disorder, and about two-thirds of all children with epilepsy outgrow their seizures by the time they are teenagers. So it is very important for the caregivers to help their child maintain a healthy lifestyle and ensure regular medical visits. Epilepsy is a brain disorder in which suffers from recurring seizures. Seizures are caused by anything that injures the brain, including head injuries, infections, poisoning or even brain development problems prior to birth. There are different types of seizures, some are short, and some last for a few seconds, while others can last a few minutes.

Signs of a Seizure Disorder in a Child-                                                        

  • Staring
  • Jerking movements of the arms and legs
  • Stiffening of the body
  • Loss of consciousness
  • Breathing problems or stopping breathing
  • Loss of bowel or bladder control
  • Falling suddenly for no apparent reason, especially when associated with loss of consciousness.

Epilepsy affects every child differently depending on:

  • Age
  • Types of seizures
  • Response to treatment
  • Having other health issues, etc

Some people with seizures can control their seizures with medication and can easily outgrow them all together.

In the current time, the development in medicine and health care services, the epilepsy is more manageable. Many new anti-convulsant medications are available and more are being tested. Alternative treatments are also developed for children who continue to have seizures while on medication.

Diagnosis for Epilepsy

Diagnosis is made by identifying a condition or disease based on signs and symptoms. An epilepsy diagnosis is generally made when seizures occur more than once without an identifiable reason, such as fever or injury. The major diagnosis process involved-

  • Detailed medical history- this includes questions regarding the mother’s pregnancy and delivery, any relatives with epilepsy, and if the child had a high fever, serious head injury and periods of staring, inattention or breath-holding.
  • A detailed account of the seizures- the person(s) who were present at the time of child’s seizures should communicate with the doctor and should tell all the details about the seizures.
  • Physical examination- assessment of cardiac, neurological, and mental health.
  • Blood test- blood test is done to identify causes or other significant illness.
  • CAT or CT scan- Computerised Axial Tomography (CAT) or CT scan is used to determine the neurological lesion or illness.
  • EEG- Electroencephalogram is used to assess the risk of seizure recurrence and may help determine seizure type and epilepsy syndrome.
  • MRI- Magnetic resonance Image produces images of a child’s brain for evaluating children with new-onset seizures or seizures that may have started in a particular part of the brain.

After the examination, tests and a period of observations, a doctor determines whether a child has epilepsy.

Also Read: Living with Epilepsy is Frightening, Treat it before it Gets Too Late

Treatment guidelines after diagnosis

After the diagnosis, the parents should work closely with child’s doctor to classify what type(s) of seizures the child is having, and what kind of epilepsy the child has, and discuss treatment options.

Treatment for Epilepsy

Every child is different, so their treatment procedure is also different. Treatment for epilepsy starts with medications. However, epilepsy is a complex condition, and every child response towards treatment may differ.

Seizures Prevention Drugs

There are many drugs which prevent seizures, and they are called as anti-epilepsy drugs (AEDS) or anticonvulsant drugs, on the market and new ones in development. However, it sometimes takes a while to find the one that works best for each child. If medication is not effective, then other options include-

  • Brain surgery
  • Medical devices to prevent and control seizures
  • Dietary therapies, e.g. Ketogenic diet, modified Atkins diet, low glycemic index treatment, etc.

The child should take the medication as prescribed by the doctor, and if seizures do not appear for a few years during medication, then medication can be stopped after consulting the doctor.

The risk from Epilepsy

Epilepsy can cause mood or learning disorder. Headaches, ulcers, and other physical conditions can also develop.

muscle cramps

Muscle cramps are painful contractions that strike without warning. Don’t let the cramp interfere with your everyday routine and discover what would help you prevent them.

A muscle spasm always feels like a surprise, and it can happen at any time of a day, causing a sudden or throbbing pain that can seem unbearable. If you are tired of experiencing throbbing muscle pains or cramping that cause you to refrain from your daily tasks, it’s the time to make some change to your diet, fluid intake, exercise routine, and body posture. Search online to get the best anti-cramp medicines.

What are muscle Cramps?

What exactly the muscle cramps are? They are painful involuntary contractions of one or more of your muscles. During a neck, back or leg spasm, your muscles tighten even when you try to move them and remain the same way for a period because they are unable to relax. They can occur in any muscle although muscle spasms are more likely to occur in the feet, lower back, and legs. Muscle spasm can last from a couple of seconds to a couple of minutes.

Have a look the 6 tips through with you can avoid muscle cramps.

  1. Stretch if you can

When muscles strike during exercise, it can interfere with your workout plans. Cramps usually hit after a hard day of exercise especially getting them late at night is always an unwelcome experience. You might have noticed that athletes are more likely to have cramps because their fatigued muscles are likely to cramp. When its suddenly strike, stop exercising and gently try to stretch it to your tolerance. This can help to relax the muscle and relieve the uncontrolled contraction. Additionally, there are a few things that one can do at home to prevent as wells to alleviating the symptoms of muscle spasm.

  1. Drinking enough water

Some studies show that consuming fluids and electrolytes will prevent or delay muscle cramps. The benefits of avoiding dehydration are numerous, so even if it not 100% guarantee that you won’t get a cramp, consuming enough fluids during exercise and staying hydrated through the entire workout will still improve performance. Dehydration can cause muscle cramps, when we become dehydrated the fluids outside the cells decrease which in turn cause nerve endings to be overexcited and spontaneously discharged. This spontaneous discharge if often led to a muscle cramp. By providing adequate fluids to our body, we can prevent dramatic shifts that give rise to abnormal muscle contraction.

Also Read: Why We Have Foot Cramps at Night?

 

  1. Intake of Sodium

Fluids are not enough when it comes to maintaining your body’s fluid balance. Electrolytes such as sodium play a crucial role in controlling the shifts of fluids in and out of the cells. Sodium is found in table salt, and we lose this sodium in sweat along with other electrolytes. When we sweat, we tend to lose both water and sodium. Replacement of water without sodium can dangerously drop the sodium levels in the bloodstream, which is often known as hyponatremia. You may be experiencing hyponatremia if you are sweating a lot and losing a lot of sodium. This is most likely to occur during the session of a strenuous exercise or with repeated sweating throughout the day. To prevent hyponatremia, drink high sodium sports drinks as these can delay cramps in those who cramps often.

  1. Heat or ice packs can be the tricks

A heat pack can be beneficial if dealing with muscle pain and cramping. Applying heat pack where you frequently get spasms relaxes muscles. You can do the same using ice packs applied to painful muscles several times a day.

  1. Benefits of Epsom Salt

Epsom salt contains the right amount of magnesium that reach tense muscles when you add it in a warm bath. The magnesium-rich salt prevents magnesium deficiency, ease stress, soothe tensed muscles and detoxify the body. When mixed with warm water, relax muscles and ease tightness in your back or neck.

  1. Keep an eye on posture

Exercising with bad posture or being hunched for many hours a day can put you at high risk of muscle pain including muscle spasms in the neck or back. Being slouched over can weaken your neck over time. This is the long run contribute to increased inflammation in your upper back and shoulder blades.

Gut Health

By and large, the fitness and wellness of your body are related to your gut health. Whatever you eat and drink make a direct impact on your gut. There are two ways to improve your gut health; take gastric drugs or medications to improve a metabolic process or take home solutions that comprise the intake of green and healthy diets to healing the gastrointestinal problems.

Few tips to improve Gut Health: 

  1. Emphasize on food products to improve gut health:

The food and beverages products we take can play a vital role in improving gut health. In other words, the health and function of your gut are directly influenced by our food habit, so there is nothing as important as the edible items to take in a day. There are some very important elements or components that are helpful in elevating gut health.

  1. Help to develop good bacteria for a healthy gut environment:

There are numerous microbes that are actually bacteria causing disease or fermentation. Their presence is essential to create new microbiota to change the form of food we eat. These microbes are also responsible for gastrointestinal health, as they determine which bacteria thrive in your gut. The development of good gut bugs is needed to improve gut health. There are certain food products like plant-based foods, vegetables, beans, grain, and mineral water are helpful to create a healthy gut environment.

  1. Importance of probiotics and prebiotics:

There are two important compounds called Probiotics and Prebiotics; probiotics are beneficial for a healthy gut and prebiotics are food for these bacteria. Prebiotics refer to the foods needed to fertilize the existing gut bacteria and promote the development of microbes. Whatever we eat can directly influence the volume of both the compounds. By eating the right food products, you can increase the volume of probiotics and prebiotics. Fermented food and some food supplements promote probiotics. Similarly, prebiotics is found in certain food products, fruits, green vegetables, and whole grains.

  1. Take fiber- and vitamin-rich food products to improve gut health:

Research studies have found that we need about 40 grams of fiber a day to maintain a healthy gut. It is required to supply good bacteria. You have to take a balanced diet comprising a protein, vitamins, fatty acids and fiber to improve immune capacity and combat inflammation. A balanced diet is also necessary to reduce the intake of gastric drugs and other medication to suppress gastric reflux.

Also Read: Should You Ditch Diet Sodas

Important 5 Diet Tips for Healthy Gut:

People suffering from gastric reflux and gut problem are advised to follow some easy diet tips in order to improve gut health and increase metabolism. These tips include:

  • Fiber is one of the most important elements needed to improve gut health. For that, you should eat sufficient amount of seasonal fruit, vegetables, nuts, oats, pulses, and wholegrain. Such food items have plenty of fibers and do promote the development of healthy bacteria to improve gastrointestinal
  • Eat probiotic foods like yogurt, kefir, soybean, buttermilk, cheese, coconut, apple cider vinegar, miso, etc. These food items encourage microbes to grow in order to improve gut health.
  • Avoid the heavy intake of antibiotics and hard gastric drugs that could kill good bacteria.
  • Try to stay away from the oily, fried, packaged and processed foods. Such products promote bad bacteria and suppress good bacteria so that you suffer from gastrointestinal problems more often.
  • Drink sufficient amount of water and nutritional beverages that can gradually improve gut health. Don’t let dehydration overpower your immune system and weaken your gut.
Foods for healthy bones

If you have been diagnosed with osteoporosis, you may need a lot of essential vitamins for bones. Having breakfast with added calcium and vitamin D may be the best way to boost your bone health. Food sources of calcium like dark green vegetables and milk can help to support healthy bones.

A large number of the population has been found to have osteoporosis condition. Bones become so thin that its impact bone strength and increase the risk of fracture. There is no single cause for it, scientists and doctors believe that a diet enriched with vital nutrients can reduce the likeliness of bone loss thus preventing osteoporosis.

Genetics and physical activity play a key, but diet is the most important part when it comes to making bone health. The impact on our overall health begins at birth and continues until we live. It is important to get adequate nutrient to help achieve peak bone mass. To maintain good bone health, calcium and vitamin D rich diet is all we need, along with vitamin A, vitamin K, protein, and magnesium.

Examples of Bone-Healthy Food 

So, what are those super foods that you need to include in your diet in order to have strong and healthy bones? Here we have the 7 foods that support strong bones and osteoporosis treatment.

  1. Milk – Calcium of our body is found in our bones. A cup of milk carries about 30% of the calcium you need daily. If we are not getting enough calcium from our diet, our body will take calcium out of our bones and use it to maintain the level of calcium in the body and muscles. This causes weakening of bones and makes them more likely to break. Therefore, make sure that you are meeting the dietary calcium requirements by having calcium-rich foods. Cow’s milk is one of the tops sources of calcium. Moreover, milk contains the power of vitamin D and magnesium which supports calcium absorption. A single serving of milk provides about 300 mg of calcium.
  2. Yoghurt – Plain yoghurt has higher calcium content than Greek yoghurt. Regular yoghurt provides twice the bone-strengthening mineral. A cup of plain yoghurt is believed to have 263 to 275 milligrams of calcium.
  3. Salmon – Salmon is a fatty fish and is a good source of vitamin D, which is thought to increase calcium absorption as well as the amount of calcium deposition into our bones. It is a wise decision to have two servings of salmon per week. The fatty fish also contains protein which helps in making bone strength and helps repair the bone injury. Salmon is among one of those foods that naturally have vitamin D.
  4. Nuts- Enriched with the goodness of magnesium and protein, nuts ensure strong bone mass. A study in Barcelona, Spain suggests that eating nuts protect against bone loss.
  5. Green Vegetables- No doubt, you can get a lot of calcium from dairy, but is also found in lots of dark green veggies like bok choy, turnip greens, collard greens, kale, and Chinese cabbage. A cup of cooked turnip greens has about 200 milligrams of calcium which is thought to be 20% of you per day achievement. Moreover, dark leafy vegetables are a good source of vitamin K, which can reduce your risk of osteoporosis.
  6. Tofu- Tofu is a surprising addition, many people don’t even realize that tofu is enriched with calcium. Half a cup of tofu contains about 250 mg of calcium.
  7. Prunes- Regular consumption of prunes helps in building strong bones and decreases the risk of osteoporosis. Prunes contain phenolic compounds that are known to increase bone formation. Also, prunes are a good source of vitamin K and are extremely beneficial for gut health. Eating 5 to 6 prunes per day helps postmenopausal women with low bone mass in preventing further none loss. Osteoporosis treatment.

Also Read: You are at Risk for Osteoporosis

 

Soul Satisfying Salad

A SALAD can be quite refreshing, but unhealthy at the same time if loaded with unhealthy saturated fats and sodium. Some salads are just boring, and you might even try too hard to combat that boredom by oiling with bacon bits or creamy dressings that considered as high-fat toppings. Continue Reading