Building Stronger Bones

Image via Wikipedia

Stronger bones are an asset. The bones in your body make up your skeletal frame, and that is what holds your body in the shape it is. Having strong dense bones is essential to good posture, strength and balance. Women are more likely to experience the effects of osteoporosis than men Says, Toni House CEO First Tax Solution LLC and author of Save Your Money, Save Your Family(book on Save Your Money, Save Your Family

Bone is a living tissue containing blood vessels, nerves, and marrow, where blood cells are created. Peak bone mass is reached at the age of around thirty. After this age, bone mass starts to decrease at a rate of one percent per year. Before menopause, women lose bone at a rate comparable to men (rate of one percent per year). After menopause, women lose bone two to six times faster than premenopausal women due to the loss of estrogen (the rate returns to one percent 10 years after menopause). Every person's goal should be to maximize bone building when young and slow down age-related bone loss after the age of 30. Bone density is measured by a painless, low-radiation X-ray as number called T-score and is compared to that of an average person between 20 to 30 years old. A normal score is between -1 and +1. A score of -2 or below may indicate osteoporosis.

Osteoporosis is a huge problem in India. One in three women and one in eight men in India suffer from osteoporosis. Osteoporosis is a condition in which bones become weak, brittle and may break easily. While several factors are involved in developing osteoporosis, the disease is largely preventable by taking steps to build strong bones. So here are a few things about building stronger bones:

   1.

      Get Sunshine: Vitamin D plays a critical role in the preservation of bone health. Without sufficient Vitamin D, your body cannot absorb the calcium to build stronger bones. The best source of vitamin D is through exposure to direct sunlight. Three times a week for about 10 to 15 minutes is enough sunlight for an average adult.
   2.

      Eat green vegetables: Dark leaft greens not only give you calcium, but vitamin K, potassium, and other minerals you need to lay down bone. Vitamin K found in dark leafy greens is beneficial for bone strength, the immune system and blood. Dark green veggies like parsley, broccoli and spinach (palak) have a lot of calcium in them too.
   3.

      Drink milk daily: When you think of calcium-rich food, the first thing that should come to your mind is milk. Having a glass a day provides you with 300 mg of calcium. Although dairy products are high in calcium, they can also be high in fat so always prefer the one made from skimmed milk. For those who are lactose intolerant, you can have calcium fortified soy milk.
   4.

      Say No to caffeine: 4 or more cups of coffee per day can causes calcium to be excreted in the urine thus increasing the risk of fracture. If you drink more than this amount though, stick to decaffeinated coffee.
   5.

      No Soft Drinks: Most soft drinks or soda contains phosphoric acid which also removes calcium from bones. Some drinks also contain excessive amounts of caffeine which also affects the bone health.
   6.

      Cut back on Meat: Limit or avoid high-protein animal foods. When meat is consumed, it creates an acidic environment in your stomach. To balance that, minerals like calcium are drawn from your bones which results in weak and brittle bones. Replace some of your red meat with calcium-rich varieties of fish and seafood.
   7.

      Quit Smoking/Alcohol: Smoking weakens bones and can lead to osteoporosis. Drinking excessive amounts of alcohol can contribute to fracture.
   8.

      Calcium Supplements: If you are unable to get enough calcium from your diet, then calcium supplements are an alternative. Although they are not as good as natural sources and should be only used as supplements and not as a primary source. Calcium supplements are available in tablets, powders, liquids, and chewable chocolate.
   9.

      Reduce Stress: Cortisol is a hormone produced when your body is under stress and causes calcium to be pulled from the bones. Try meditation exercises to reduce stress from daily lives.
  10.

      Increase fruit intake: Bananas are extremely rich in potassium and calcium. Kiwis are another great fruit that helps your bones grow stronger. Dried plums or prunes increase calcium absorption and help in preventing common orthopedic problem.
  11.

      Add B-complex vitamins to your diet: Your body also uses a variety of B vitamins in bone building, particularly folate and vitamin B6. A recently published study showed that when serum (the clear liquid part of coagulated blood) levels of vitamin B6 and folate are low, bones change and become weak. The best sources are liver, eggs, lean meats, yeast, fish, asparagus, beans (like kidney beans, chickpeas, lentils), raw nuts, spinach, broccoli and bananas.
  12.

      Get exercise: You need to start regular exercise program. Exercises that put extra pressure on specific bones stimulate your bones and help keep them strong. This type of exercise not only includes lifting weights, but also anything that involves impact (bearing your own body weight) like running, walking, dancing, etc. If you have a health condition or are new to exercise, talk to your doctor and make sure the workout you choose is safe for you.

It is recommended that you get tested for osteoporosis if you are over the age of 65. These changes are small, but the payoff could be big and remember it is never too late for us to start living better lives.

Related articles by Zemanta

• Should middle-age guys who rarely drink milk take calcium? (cnn.com)

Reduce Stress Will help fight Canker Sores

Image by whologwhy via Flickr

If you find that daily stress and fatigue manifest as canker sores you aren't alone. Mouth ulcers  are common and can be very painful, even if they are barely visible. The cause of canker sores remains unknown, although a popular theory holds that they are autoimmune in nature - the result of an attack by the immune system on the body's own tissues. They may also be a result of deficiencies of folic acid, iron or vitamin B12.

Canker sores are often triggered by stress, fatigue, certain foods (including nuts, acidic foods and sweets) and occasionally by toothpaste containing the additive sodium lauryl sulfate. While they are painful, there are ways to reduce discomfort and speed the healing process. Try making a tablet of DGL (deglycyrrhizinated licorice) extract into a paste, or make a paste from DGL powder and coat the paste over the sore. Do this four times a day until the sore has disappeared. A daily B-100, B-complex vitamin supplement may also help support the health of oral mucosa.

Perhaps most important are mind-body approaches, such as visualization, hypnosis or relaxation techniques, which can reduce the frequency and severity of outbreaks.Says, Dr.Weil

These list of fruits also have folic acid and are full of other nutrients like vitamin C, fiber, carotenoids, calcium, says Toni House CEO First Tax Solution LLC and author of Save Your Money, Save Your Family

1. Avocado
2. Papaya
3. Guava
4. Cantaloupe
5. Orange
6. Apricots (dried, unsulfured)
7. Mango
8. Strawberries (organic)
9. Kiwi
10. Grapefruit (pink or red)

Are You Getting Enough Calcium and Vitamin D?

Image via Wikipedia

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

* Dairy products, which come already fortified with vitamin D.
* Dark green, leafy vegetables, such as kale and collard greens
* Dried beans and legumes

My Book Save Your Money, Save Your Family is available

Related articles by Zemanta

• Top 8 Tips to Help Save Your Bones (abcnews.go.com)

What You should Know About the Weed That Grows In Your Yard "Dandelion"

Image via Wikipedia

My book Save Your Money, Save Your Family can be purchased on line.
Dandelion is a plant that many think of as a weed, but it contains many vitamins and offers many medicinal benefits. Dandelion is used as a nutritional supplement for a variety of health benefits. The plant itself is a member of the sunflower family, and can grow up to 12 inches. It has a yellow flower and green stem and leaves. The flower head changes into the seeds overnight. The whole dandelion can be used for medicinal purposes or can be eaten, such as in salads. Dandelions contain potassium, calcium and lecithin.
Ingredients

Dandelion supplements are made of dandelion and dandelion root.
Product Features

Dandelion contains many vitamins and minerals. They include potassium, calcium, lecithin, iron, magnesium, niacin, phosphorus, proteins, silicon, boron, and zinc. The dandelion leaf also contains vitamin A, vitamin D, vitamin C, various B vitamins, and iron. Dandelion is used as a stimulant, diuretic, and detoxicant. The potassium in dandelion is useful for consumers taking other medications that may decrease it in the body. Dandelion is a natural diuretic that increases the excretion of water and salts from the kidney, increasing the urine output, which is said to be perfect for cardiac patients and high blood pressure patients. Tea made of dandelions is used to treat fevers, jaundice, skin diseases, and rheumatism. The sap, leaves, and root are used to stimulate stomach secretions. They relieve constipation and control diarrhea, treat liver disorders, lower high blood pressure, relieve the pain of endometriosis, and reduce plaque buildup on teeth. Fresh dandelion herbs are used as mild appetite stimulants, and to settle an upset stomach. Dandelion cleanses the bloodstream, increases bile production, and helps gall bladder problems. Dandelion root is also a detoxifier.
Advantages

* Dandelion has a variety of vitamins and minerals.
* Dandelion has many medicinal properties.

Disadvantages

* Dandelion supplements contain a natural diuretic, which may dehydrate some consumers.
* Dandelion supplements stimulate the appetite, so it should not be used if dieting.

Conclusion

Dandelion supplements are used for a variety of medicinal needs, such as detoxifying the body, liver disorders, high blood pressure, skin disorders, and digestive problems. Dandelion has many vitamins, including potassium, calcium and lethicin, which are also beneficial to the body. However, Dandelion also has diuretic effects, so consumers taking other diuretics or prescription medications should contact a physician prior to taking a dandelion supplement. Consumers should also be sure to drink plenty of liquids while taking dandelion. Dandelion may produce an allergic reaction in some consumers. Consumers with chronic diseases should contact their physician prior to taking any nutritional supplement.

To Read More check out MSN Health

Related articles by Zemanta

• Leo Galland, M.D.: Mixing Medications and Vitamins: When It Hurts, When It Helps (huffingtonpost.com)

Save Your Money Save Your Family
Book on Amazon.com

Making sure you are getting everything you need

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours. Says, Toni House CEO First Tax Solution LLC and author of Save Your Money, Save Your Family

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:

* Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
* Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
* Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
* Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
* Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.

Related articles by Zemanta

• Does Being Vegetarian Mean Healthful Eating? (usnews.com)