11 Foods for Healthy Bones

By Steve Marc

Foods for Healthy and Strong Bones

Foods for Healthy Bones
Foods for Healthy Bones

A balanced diet plays a key role in building a strong bone structure. You need sufficient calcium and vitamin D to strengthen bones. By eating the right combination of these nutrients rich foods, you can boost your immune system and build healthy bones. Maintaining healthy bones helps improve your performance while doing daily tasks and lowers your risk of joint pain, injuries, and fractures. Those who wish to consider supplements for healthy bones should discuss with their health care expert before buying them.

The national osteoporosis foundation suggests that about 54 million people in the USA have osteoporosis or low bone density. This may be because many people with osteoporosis have no symptoms until they have a bone fracture. Brittle, breaking of bones, or other bone diseases is preventable by following a healthy balanced diet. A proper diet is all you need for healthy bones throughout life. If you wish to take supplements for healthy bones, you can have a chat with your physician and decide which one can work best for you. Our bones mass gradually degrade after the age of 30 following a constant turnover throughout our lives. Diet can have a great impact on our bone strength over time, include these 11 foods high in calcium, vitamin D and phosphate to increase bone density and maintain healthy bone structure.

  1. Yoghurt- Other than sunlight, food for strong boneslike yoghurt are a good source of vitamin D. Yoghurt has protein and good bacteria that are beneficial for gut health. Choose a non-fat variety of Greek yoghurt for a healthy snack. A cup of yoghurt can fulfill your need for daily calcium.
  2. Milk- Milk is fortified with essential nutrients like calcium, potassium, phosphorous, and vitamin D. Consume milk for healthy bones, eight ounces of toned milk will cost you 90 calories but give you 30% of your daily dose of calcium. You can consume milk by blending into a smoothie or shake. If you suffer from lactose intolerance, then avoid taking milk and switch to other alternatives given below.
  3. Vegetables- vegetables especially dark leafy ones like lettuce, spinach, arugula, chard, and kale are a great source of bone-building nutrients like antioxidants, calcium, and vitamin C.  Including three types of dark leafy green veggies in your plate not only strengthen your bones but also enhance your immunity. One cup of cooked spinach provides you 25% of your daily calcium along with vitamin A, iron and fibre. Make your steamed greens your new favorite way to get calcium.
  4. Seeds– Our bones are primarily made of calcium; low levels are linked to fragile bones and low bone density. Other minerals like magnesium also play a crucial role, and research shows that 50% of the body magnesium is found in bones. Seeds are considered one of the best sources of calcium and food for strong bones. They contain proteins, healthy fats, fiber, potassium, iron, and phosphorous. By adding seeds like flaxseeds, pumpkin seeds, melon seeds, sesame seeds, and sunflower seeds in your diet, you can fulfill the need of essential nutrients required by the body to maintain healthy bone structure.
  5. Orange juice- Orange juice contains nutrients like calcium and vitamin D, which strengthens bones and reduces the risk of bone disease. Drinking orange juice in the morning could be beneficial for strengthening bones. Homemade juice contains all those prime nutrients that an artificial juice brand lack.
  6. Nuts- Nuts are a great source of healthy fats, omega 3 fatty acids, and protein. Eating a handful of a variety of nuts could help improve your bone health. You can also crush them and spread into your oatmeal, smoothies or shakes. Make sure your daily serving of nuts is limited to one ounce about 1\4 cup. Grab a handful of mixed nuts each day to maintain an overall healthy body.
  7. Beans- To get another good boost of magnesium and even some calcium, have black, white, pinto and kidney beans. They are also a great source of protein, phosphorus, and omega 3 fatty acids. Research studies have confirmed that eating these foods for strong bonescan help in the prevention of bone disease or bone loss.
  8. Fatty fish- You might take 90% of your dose of vitamin D from sunlight. You can well balance your vitamin D intake by eating oily fish, which is also loaded with fats and vitamin D. You can have salmon, which is known for having plenty of essential nutrients like omega 3 fatty acids. You can also get 100% vitamin D by eating 3 ounces of sockeye salmon, one of the best foods for strong bones. Fish like sardines, catfish, and tuna are also considered whole food sources of vitamin D.
  9. Eggs- Egg yolks contain vitamins A, E, D, and K, in which vitamin D is essential for maintaining healthy bones. Have a whole egg to get the maximum health benefits.
  10. Cheese- Cheese is made from milk and is an excellent source of calcium. It is also loaded with vitamin phosphorous, vitamin A, and vitamin B12. Cheese not lonely enhance the flavour of the dish but also protect your bones from becoming weak. Pick cheddar cheese if you are lactose tolerant.
  11. Almond butter- A great source of calcium and protein, Almond butter helps reduce the risk of the weak skeleton and improve bone health. It also lowers cholesterol and protects your heart.

Keep tracking your daily intake of calcium and vitamin D you consume each day. If you think you are not getting the adequate amount, incorporate these foods for strong bones in your diet to fulfill the need for these essential nutrients required for healthy bones.The super joint is the most powerful support for joints that you can find on reliablerxpharmacy.com. The goal is to be able to stay active at any age. It is important to keep building strong bones for a healthy body.

Also Read: 8 Ways to Strengthen Your Bones

Does Smoking Cause Hair Fall?

By Moiz

smoking

Various research studies have linked smoking to hair fall, mostly due to the adverse effects of it is believed to have on the hair growth cycle. Smoking is thought to worsen blood circulation and leech essential nutrients from the blood. Let’s have a closer look at the side effects of smoking.

We know that cigarette smoking causes a whole lot of health issues including poor oral health, yellowing of nails and a host of other physical problems. Smoking can be one of the major causes of a lot of health problems, but can it cause you to lose hair on top of anything else? Let’s look at some facts to see if nicotine is one of the causes of hair loss or is it just another myth.

smoking

Can smoking triggers hair loss

Hair loss is a common problem that affects men all over the world, affecting 40% of men by the time they are 35 and up to 60% by the time when they are 60 years of age. These data results are related to male pattern baldness which is associated with genetics and sometimes lifestyle factors. Hair growth depends on the hair growth cycle, which consists of four phases, anagen (growth), catagen (transitional), telogen (resting), and exogen (shedding) phase. Disruption of any phase may lead to hair fall. We bring you the best expert to advice on how smoking causes hair loss and how you can avoid further damaging your hair. Let’s start to see how smoking triggers causes of hair loss.

Hair loss can happen for a vast range of reasons, let’s have a look at the ones that fasten the side effects of smoking

  • Inadequate blood flow- Hair follicles require oxygen, minerals, and other essential nutrients to produce healthy hair. Cigarette smoke contains toxic chemicals that can affect blood circulation, shrink blood vessels and reduce blood flow. The hair growth cycle is interrupted when the hair follicle doesn’t receive an adequate amount of blood for nourishment. As mentioned above the hair growth cycles ha four phases, any interruption to this cycle can result in significant hair loss.  When hair follicles are devoid of the require blood flow, they are unable to produce hair at the same pace as it used to earlier. If by chance new hair appears, they will have weakened roots and tend to breakage.
  • Bacteria and infections can easily penetrate the weakened immune system- A weakened immune system. Smoking can damage your immune system, which can give rise to infections, diseases, or illness that cause thinning of hair or even hair loss. Weakened ability to fight against diseases will attract foreign bodies to host over your scalp, develop bacterial or fungal infections which prevent them from producing healthy hair.
  • Environmental factors- Besides from inhaling cigarettes smoke, smoking at home or in a car with the windows rolled can be creating environmental pollution, which can harm your hair follicles. Many research has also linked thinning of hair with environmental factors. Pollution can worsen genetic hair loss and the presence of carcinogens in cigarette smoke can affect the working mechanism that produces the hair protein.
  • Genetic triggers- Studies have found that smoking can exacerbate genetic hair loss.  There is evidence that shows that polluted air can trigger irreversible hair loss in some men and women. You might be thinking that everyone is exposed to pollution equally, but why only you are affected by hair loss.  Harmful toxins released in the form of smoke and ash of cigarettes contribute to pollutants in one or other way affecting the lives of other people too.

The best way to reverse this side effect of smoking is to quit the bad habit. Once you stop exposing your hair to the harmful toxins in cigarettes, your hair should start growing again. However, quitting smoking can be a difficult task as its highly addictive. It can take several tries to give up the bad habit. Fortunately, there are hair loss solutions that can help prevent thinning of hair restore your hair growth. Explore your option at alldaychemist.com. It is a chance for you to explore your options safely.

Also Read: Medications that can help you Quit Smoking

Quit smoking to recover hair loss

Overcoming smoking addiction is not easy, but that doesn’t mean it is impossible. According to experts, smokers are most successful at kicking the bad habit when they have support. Here are some tips that can help you quit smoking and prevent further hair loss.

  • Counselling– A counsellor can help when you decide to quit smoking. He/she support you during your fight against nicotine addiction and help you show you the right path towards leading a healthy life.
  • Nicotine replacement therapy (NRTs) – Nicotine replacement therapy, including nicotine tablets, gums, and body patches are good treatment options for those who smoke and struggle with quitting? This treatment approach helps control cravings and increase your chances of quitting.
  • Prescription medicines- Many people approach for medical help, which is fine. One should choose a treatment option that suits their condition. Several medications are available in the market that helps recover from smoking.
  • Family support- Family and friends can provide the support mechanism required to quit smoking. With their support, you can quit smoking and prevent hair damage.

Fight smoking that triggers hair loss. Maintaining good health and diet is also very important when it comes to restoring hair health. Eat healthily, include eggs, meat, fish, fruits, vegetables, and fibre rich foods to your diet. Stay hydrated throughout the day, by drinking at least 7 to 8 glasses of water. A healthy scalp will produce healthy hair, make sure the scalp receives an adequate amount of nutrients and minerals to support hair growth. Don’t let smoking take away your precious strands. Switch to nicotine-free life, avoid consumption via cigarettes or tobacco. Make a healthy start by quitting smoking today.

How to Reduce Mental Stress

By Steve Marc

MENTAL STRESS

Stress is unpleasant; it can have a severe impact on our health and professional life. Fortunately, it is possible to manage stress with the right tool and techniques. Relaxation techniques may help reduce stress and ease the physical and emotional burden.

Almost all of us experience stress in life, whether it is for a short period or long-term stress associated with career or family responsibilities. There is no one size fit solution when it comes to relieving stress. We must understand that what works for our friends might not work for us. So, it is essential to know about a variety of stress management techniques so that you can pick a strategy that works best for your current situation.

MENTAL STRESS

Ways to Reduce Stress

It is worth taking the time to learn different strategies for managing stress before you experience serious consequences related to your mental and physical health.

  • Exercise- Just 30 to 40 minutes of physical activity can make you feel much healthier and positive. Various studies have revealed the health benefits of regular exercise, from reducing depression to improving cognitive function. Exercise triggers the production of endorphins, which brings positive feeling in an individual. You can follow any of these exercises for mental stress:
  1. Walking- One of the best ways to trigger the release of endorphins, which can make you feel great after you do it for 20 to 30 minutes. A brisk walk is more beneficial when it comes to reducing the stress level. This will also keep you motivated and make you feel capable of accepting the challenges in life.
  2. Swimming- You can also join a swimming pool, swim a mile every day and wash away all your stressful thoughts. Swimming is also an excellent remedy for people with joint and muscle pain.
  3. Yoga- A great practice to regulate your breathing and your mind’s wanderings. Yoga is an excellent remedy for a wide range of physical and mental health issues.
  4. Sports- Playing sports such as volleyball, cricket, badminton or any other sports of your choice can not only keep you physically active but also get the benefits of socialization. You will be able to make new friends and workout at the same time, which is excellent for mental and physical health.
  • Massage Therapy- A massage is a great way to relax and to minimize the physical and mental stress you are experiencing. Ask your family member, or you can also visit a massage therapy centre. Massaging your neck forearms, palms, head or feet can make you feel relaxed and calm even during the most stressful circumstances.
  • Eat Healthily- A right diet is a key to manage mental and physical health. A healthy and well-nourished body is capable enough to cope with any emotional or physical side effects of stress. When stressed, some people tend to eat high-calorie foods, or they overeat during those difficult times, which only adds to your problem. If you want to reduce stress in your life, then you should be particularly focused on what you are eating.

Also Read: Stress and Anxiety can cause Erectile Dysfunction

Follow these diet tips to reduce stress:

  • Never skip the breakfast- You might have read in numerous health magazines, or journals that skipping breakfast can take a toll on your health. Breakfast is considered as the most important meal of the day, add healthy carbs like oatmeal proteins like ham or lean turkey along with a healthy portion of green leafy vegetables and colourful fruits.
  • Prefer three balanced meals- No matter how busy you are, you should be eating three meals a day. Skipping meal can trigger stress and interfere with your daily activities.
  • Snack healthy- carry a banana, apple, or a small box of nuts with you. Avoid having sugary snack or soda as these type of foods can make you lethargic throughout the day.
  • Minimize caffeine, sugar, and alcohol intake– these beverages give you only a temporary boost but often result in mood crashes and low energy levels later. Cutting back or replacing these fluids with a cup of herbal tea can do wonders from your health; it can not only improve your sleep but also reduce stress levels experience in stressful conditions. 
  • Improve your sleep pattern- Sleep is a very important part of a healthy life. Improving your sleep routine will go a long way in helping you minimize stress levels since sleep affects your cognitive function. Various research has shown that those who sleep for 7 to 8 hours are happier and healthier. Sleeping less can make you feel groggy and unable to deal with your responsibilities at home and workplace. Try to go to bed at the same time each day and get the same amount of sleep every day to feel more balanced. Set an environment before you shut your eye, you can read you’re your favorite story or listen to calming music. Dim lights and comfortable can help you get the quality sleep you are looking for.
  • Think positive-Be positive during your everyday interactions. Thinks about three things that you are grateful for, this will help your mind to generate positive feeling, which helps to relieve stress. With a positive mind, you will be able to cope with your challenges in a better manner.
  • Laugh more- Laughing has been proven to minimize stress. Happiness can have a significant impact on a person’s health who is dealing with an illness or surgery. Various studies have shown that even a small act of smiling can improve your mood and make you feel happier. When you laugh, your body releases endorphins, a chemical substance that enhances your mood. When you are happy, you look at things in a different light and may turn whatever is stressing you out. Laughter is a great stress management technique.

Also Read: Effects of Stress Leads to Hair Loss, Thinning, Balding