Bone-Health-with-ladies-finger

How To Build Healthy Bones Naturally?

Find Out How To Build Healthy Bones Naturally!

Hello All!!!

It is essential to build healthy bones. Minerals get incorporated into your bones during childhood, adolescent years and early adulthood. You reach peak bone mass once you are 30 years old. If insufficient bone mass is created during this phase or there is bone loss in later years, the risk of developing fragile bones is higher.

However, you can develop many nutrition and lifestyle habits to build strong bones and maintain them as you grow older.

Bone Health with ladies' finger

Check out the natural ways to build healthy bones:

1) Eat lots of veggies

raw veggies

Veggies are great for the bones. They provide you with vitamin C that stimulates the production of cells that form the bone. The vitamin also has antioxidant effects! Vegetables are known to increase bone density.

Intake of green and yellow veggies increases bone mineralization during childhood and helps maintain the bone mass in young adults.

Study reveals that eating a lot of veggies benefits older women. They are at a lower risk of osteoporosis.

2) Do strength training and weight-bearing exercises

old-lady-weight-training for fitness

The best kinds of exercises for bone health are weight-bearing or high impact exercise as they promote the formation of a new bone. It is good for increasing the bone mass in children and prevents loss of bone mass in the elderly.

3) Get enough protein

Protein

For your bones to be healthy, you need to get sufficient protein. Do you know that 50% of your bone is made out of protein?

A low protein intake decreases the absorption of calcium and also affects the formation of bones and breakdown.

There are some concerns saying that high-protein diets lead to leaching of calcium from bones but studies have found that this does not occur in those who consume up to 100 g of protein in a day as long as it is balanced with lots of plant and calcium rich foods. Research also suggests that older women have better bone density when they consume more amounts of protein. Also diets high in protein help preserve bone mass when you are trying to lose weight.

4) Eat foods high in calcium

Why calcium is needed for good health

Your old bones are getting broken down constantly and are being replaced by new ones. This makes it essential to consume enough calcium to protect bone strength and structure.

Adults need 1000 mg of calcium in a day, teens need 1300 mg and older women need 1200 mg. But the amount of calcium absorbed by the body can vary a lot. Your body will absorb lesser amount of calcium than you consume. So, you need to spread calcium intake throughout the day.

5) Consume lots of vitamin D and vitamin K

Why is Vitamin D Important Vitamin D Deficiency

To build strong bones, you must include vitamin D and vitamin K in your diet. Both the vitamins have a strong role to play in protecting against bone diseases like osteopenia, osteoporosis

6) Say no to very low calorie diets

how many calories

Bringing the calories you consume to all time low is a bad idea as it harms bone health. Diets with less than 1000 calories a day can lower bone density in individuals.

7) Maintain a healthy and stable weight

How To Calculate Ideal Body Weight Using BMI

Apart from eating a nutritious diet, you need to maintain a healthy weight to support your bone health. Being underweight increases the risk of osteoporosis and osteopenia. Being obese can also impair bone quality and increase the chances of a fracture because of the stress caused due to excess weight.

Also, losing and regaining weight repeatedly or losing a huge amount of weight in a short time span can be detrimental to bone health.

8) Eat foods high in zinc and magnesium

magnesium for asthma

Both magnesium and zinc have key roles to play in achieving peak bone mass during childhood and in the maintenance of bone density as you age.

9) Include omega 3 fats in your diet

walnuts

Omega 3 s are known to help promote the formation of new bones and protect against bone loss in the elderly. Fatty fish is a good omega 3 source. However, there are plant sources also, namely walnuts, flaxseeds and chia seeds.

Apply the above and protect your bones! It is never too late or too early to start to build healthy bones!

You may also like reading-

The post How To Build Healthy Bones Naturally? appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog

nuts

3 Healthy Foods That Lead To Bloating And Constipation

Healthy Foods That Lead To Bloating And Constipation – Find out!

Hello All!!!

There wouldn’t be a soul in this world who likes to feel bloated and constipated.

Your mind’s clarity depends on the clarity of your bowels. Intestines that are not clear can cause a foggy and slow thinking process apart from killing your creativity. You can also land up with a headache, fatigue, bad breath, acne and a terrible body odour. So, you are doomed inside out!

Digestion depends a lot on what you eat and how you eat it. There are some snacks that are recommended by modern health and weight loss experts but they can cause a lot of digestive unease. Get ready to be surprised because there are healthy foods that lead to bloating and constipation.

According to Ayurveda, when you have gas issues ( too much of air) or constipation (dryness), adding more of light or dry items will only increase the problem. Instead, try to counterbalance the problem with foods that are soft, easy to digest and nourishing. It is said that gas and constipation can be because of vata dosha imbalance. However, this is a general guideline, if you want to get individual recommendations, you should visit the Ayurvedic practitioner.

Healthy foods that lead to bloating and constipation

Nuts

nuts

Nuts are always recommended by health experts. But do you know that they are very drying for you, apart from being difficult to digest and heavy for most individuals? You have peanuts, pistachios, almonds and many more varieties to choose from. They are definitely great when it comes to the nutrients part. However, nutrients alone are not what you must consider when you eat something. What you should pay attention to is the fact whether you can digest the product and absorb its nutrients or not. If you are unable to digest it, no matter what it is, you should not be overloading on it.

Stores have roasted nuts that are dry, heavy, oily and difficult to digest according to Ayurveda. All the 3 doshas can get aggravated when they are consumed in excess by an individual with a weak digestive system. In order to make nuts more digestible, Ayurveda recommends to go in for fresh nuts of which almonds is the best choice and soak them for 8-36 hours. When you soak nuts, they get rehydrated, the phytic acid in them gets reduced and the life energy or prana increases. Phytic acid is known to irritate the stomach. It binds to the minerals in the gastrointestinal tract if it is not nullified or reduced by soaking, sprouting or fermenting. So, you must consume soaked almonds after peeling off their skin. Don’t consume more than 10 to 15 almonds a day.

Yoghurt

Quick And Healthy Breakfast Ideas For Weight Loss yoghurt fruits

Yoghurt is heavy, cold and mucus forming and can be heavy food to digest. Most of the yoghurt you buy from stores is from unhealthy and unhappy cows. Even the word ‘Greek’ does not make much difference as it can still be full of antibiotics, hormones and additives. If you are a yoghurt lover, you can always go in for organic and fresh yoghurt. Go in for unpasteurized goat milk yoghurt. It would be advisable to add some honey and cinnamon to yoghurt and serve it at room temperature and not too cold. The warming property of honey and cinnamon will be helpful in counterbalancing the dampness of yoghurt.

Kale chips

Curly Kale

Surprised? You must remember that the value of an item should not be measured by what is mentioned on the nutrition label, it is measured by what the body can assimilate from the food and how much energy is needed to digest it.

Kale is from the cabbage family and has a gas forming tendency in weak bellies. Eating dry chips from a veggie that is already hard on the belly will simply make matters worse. People add toppings of nuts, spices and protein powders that turn kale chips into a gas-promising and constipating meal. Instead go in for kale in stews or soups.

Choose your food carefully and listen to your belly!

Wasn’t it informative to know about Healthy Foods That Lead To Bloating And Constipation?

You may also like reading-

The post 3 Healthy Foods That Lead To Bloating And Constipation appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog

tulsi-health-benefits

4 Herbs For Good Health This Monsoon!

Herbs For Good Health This Monsoon!

Hello All!!!

The month of ‘sawan’ is here! So it all about heavy rains, terrible traffic jams, children playing football in the puddles and lots of insect breeding! Well, that sounded like a mix of both the good and the bad times lying ahead!

Generally, this season means fun, but all the fun will vanish if you are not extra careful! The monsoon season always brings along air and water borne diseases. The change in climate takes a toll on your immunity and that makes you prone to a wide range of ailments such as cold, flu, fever, allergies and infections.

I am not here to scare you! You can still enjoy the season without falling sick with the help of herbs! Check out herbs for good health this season.

1) Tulsi (Basil leaves)

tulsi health benefits

Tulsi is known to suppress cough and help remove mucous. It also dilates the airways in the lungs to provide relief from chest congestion. If you have a respiratory illness, it will support an early recovery. Being anti-tussive in nature, it helps in clearing the lungs. If you want to boost your immunity, an easy way out is to drink 1 or 2 cups of tulsi tea every day.

The plant has antibacterial properties. It protects the body from a number of harmful viruses spreading around in this month of saawan. Drinking hot tea helps in neutralizing the cold that enters your body from the external environment and thereby helps in regulating your internal body temperature. Tulsi is also known to accelerate the natural detoxification process of the body.

2) Guduchi

Guduchi herb

Guduchi is a popular immunity boosting herb. It helps in increasing the ability of white blood cells to fight infection. It boosts the body’s immunity along with ensuring an early recovery from illness.

3) Ashwagandha

ashwagandha for weight gain

The well-known herb ashwagandha has several health benefits to offer according to Ayurveda. It is also called Indian Ginseng as it has rejuvenating properties. The strength of the immune system also increases with the use of this herb. You will have more energy and stamina when you consume ashwagandha. It helps in soothing the nervous system and improving sleep quality. There exist several other health benefits of ashwagandha that include the ability of lowering cholesterol and stabilizing blood sugar. The cherry on the cake is its anti-malarial properties.

4) Triphala

Organic India Triphala Tablets review

Triphala, as the name suggests is a combination of 3 herbs namely: amla, beheda and harde. It is said to be a powerful antioxidant. The digestive power that diminishes during monsoon is increased by triphala. Amla (Indian gooseberry), present in triphala is a great source of vitamin C. This particular vitamin is known to reduce the severity of cold and strengthen your immune system. The other ingredient beheda helps in clearing congestion and cough. It also controls loose motions and cures diarrhea. Now, the third ingredient of triphala – ‘harde’ soothes the throat when you gargle with its decoction. It is also a digestive aid and helps the body’s pulmonary system

So, use the above herbs and stay safe this monsoon!

Hope you liked reading about the herbs for good health!

You may also like reading-

The post 4 Herbs For Good Health This Monsoon! appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog

practice-meditation-1

12 Benefits Of Meditation Backed By Science

Benefits Of Meditation Backed By Science!

Hello All!!!

In the health and wellness arena, you will hear the terms ‘meditation’ and ‘mindfulness’ very often. Have you given meditation a shot? You will after reading this post on benefits of meditation backed by science!

Here are some great facts about meditation and how it benefits your body, sharpens your mind and improves life. The biggest plus is that these facts are backed by science.

practice meditation

1) Good for dealing with depression and anxiety

It is well known that meditation is good for the mind but science has shown that meditation can help deal with mental health conditions such as depression and anxiety. Researchers have urged doctors to talk to their patients about the intensive role meditation can play in alleviating psychological stress.

2) Tackles inflammation by calming the mind

According to research, mindfulness based stress reduction or MSBR can lead to a reduction in levels of inflammation. Scientists suggest that MSBR can be used as a therapy for people having chronic inflammatory conditions like asthma, arthritis, IBS and several others.

3) Increases the grey matter in the brain

That is a very good thing indeed! Studies reveal that increase in the grey matter of the brain explains the singular abilities and habits of meditators to bring out positive emotions, maintain emotional stability and be mindful. So, more the grey matter the better!

4) Eases physical pain

Though researchers are quite unable to understand the working, mindfulness meditation can help in easing chronic pain and improve life quality. This seems relevant to people who are suffering from a chronic pain condition and are spending so much on medicines and surgeries.

meditation-for fitness

5) Helps fight addiction and substance abuse

In meditation the primary focus is on cultivation of thoughts and emotions and is a major theme in meditation. According to one study, participants who were on the a mindfulness-based relapse prevention programme showed a reduction in substance use and heavy drinking much better than those who were on a traditional 12 step programme.

6) Keeps you young

Research reveals that yoga-based meditation can help improve cognitive functioning and protect us from stress-induced aging of cells. Need I say anything more?

7) Boosts your immunity

You can observe significant improvements in immune function even after a short-term meditation programme. This means that cold and flu season is a great time to start meditating! Hence, it has been proved that meditation is an inexpensive, simple, non-time consuming and an amazing tool.

8) Increases your concentration

Adults and children with attention problems can benefit a lot by mindfulness and meditation. A study says that practicing meditation and mindfulness can help in regulating impaired brain function and reducing ADHD.

Group meditation

9) Makes you a more compassionate person

Area in the brain that are responsible for empathy and the ability to understand the emotions of others can be increased with meditation. This can work wonders for building healthier and deeper relationships.

10) Helps lower blood pressure

According to a study, meditation can be seen as a promising alternative to lowering high blood pressure. As you all must be aware, high blood pressure is a major risk factor in heart disease.

11) Improves digestion by reducing stress

Inflammatory bowel diseases have psychological elements to them. With meditation, there is a reduction in stress-related flare-ups for those who suffer from digestive issues.

12) Helps improve sleep quality

A study found that the mindfulness group reported less of fatigue, depression and insomnia at the end of 6 weeks. So, start meditating to sleep soundly!

I hope I have provided you with valid benefits of meditation!

You may also like reading-

The post 12 Benefits Of Meditation Backed By Science appeared first on Indian Weight Loss Blog.

Indian Weight Loss Blog