10 Tips to Keep Our Bones Strong

1. Consume milk products – 

Every child knows that milk is rich in calcium and is essential for strengthening bones. 

This goes for all milk products, including cheese, yogurt and alike. 

If you don’t like cow’s milk, try soy milk enriched with calcium.

2. Add nuts to your diet – 

Although milk has the highest ratio of calcium to volume, it is not the only source. 

Some nuts and seeds have handsome amounts of calcium. 

A 30 gram course of almonds contains 75mg of calcium, 30 grams of sesame seeds contains 37mg of calcium and sunflower seeds have 33mg of calcium.

3. Eat dark green vegetables – 

Broccoli, Chinese cabbage, arugula, parsley, lettuce and others are excellent sources of calcium, and contain many additional health advantages. 

This will help you to also diversify your sources of calcium, which is important to maintain your health.

4. Take the right Vitamin A – 

Vitamin A appears in two forms. 

The first is retinol, which appears in animal products, such as the liver. 

The second is beta carotene and it is the way the vitamin comes from plants, especially orange vegetables like carrot, squash or sweet potato. 

Studies have found that consuming too much of retinol vitamin A raises the risk of bone fraction, while vitamin A in its plant form, Beta Carotene, does not damage the bones.

5. Strengthen your bones with Vitamin K – 

This vitamin helps activate 3 essential proteins that are crucial for bone health. 

As in the case of calcium that comes from green vegetables, vitamin K also comes from the same sources. 

Two daily helpings of green vegetables a day give the body as much as it needs.

6. Physical activity strengthens the bones – 

Sorry, you knew this was coming and its of very little surprise. 

When we carry out a physical activity, we create pressure on our skeleton. 

While it is bad to overdo it, a moderate pressure is actually very health, as it sends the body signals to create more bone cells, increase the density and make it stronger. 

Operate the body with moderation, and don’t go to far with it.

7. Eat fish – 

100 grams of sardines contain an amazing amount of over 400mg of calcium! 

It’s recommended to consume the fresh fish of course and not the canned variety. 

The little bones are also edible and contain a lot of calcium. Sardines, like the salmon, are also a great source of vitamin D.

8. Reduce your consumption of carbonated drinks and treats – 

The acid that exists in some of the popular carbonated drinks raises the amount of acid in the blood. 

To compensate, the body uses the body’s minerals, including calcium. 

If the calcium is not readily available in the blood, the body will take it from the bones and this will hard the density and strength of the bone. 

There is no problem drinking them once in a while, but if they are a daily habit then you can do a lot of damage to your bones over time.

9. Avoidance measures – 

Like a lot of other health problems, we return to smoking. 

Studies have shown that smoking harms bone density, as well as over consumption of alcohol and caffeine.

10. Resource allocation – 

We must carry out our calcium consumption in a smart way. 

Our body absorbs calcium best when it is no more than 500mg at one time. 

So, if you are planning on consuming a large amount of calcium rich foods or drinks, try to perhaps divide the meal or eat again later, to make sure the body is able to absorb all you are giving it.

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Home Remedies To Control Blood Sugar Levels

Diabetes is one of the leading concerns among health professionals today as more and more individuals fall prey to this life-long and dangerous disease. Diabetes is caused when the blood sugar levels rise to an excess and a resistance to insulin results. Once this happens, the diabetic individual can no longer control their blood sugar levels, and they can rise and fall with serious consequences. Yet whether you are diabetic or know someone diabetic or not, it is important to implement measures to control blood sugar levels and to stop the spread of the diabetes in its tracks.

1. Consume More Dairy Products dairy
The protein and fat in dairy products helps improve blood sugar levels, and if the products are low in fat, it has been shown that they can also decreased the chances for developing insulin resistance.

2. Choose the Right Kind of Bread
Avoid white flour based products at all costs! These simple carbohydrates are full of sugar that spike up your blood sugar. Instead, you should consume whole wheat or rye products that are high in fiber, protein and complex carbohydrates which control blood sugar levels and keep you full longer.

3. Maximize the Magnesium
Magnesium is a mineral known to help prevent the onset of Type II diabetes and should be consumed as much as possible. It is best to consume natural sources of magnesium such as spinach, fish, nuts, leafy greens and avocados. All of these foods have been proved to lower the risk of diabetes and can even aid in weightless.

4. Cardamom is great!
Cardamom originates in the ginger family of spices and comes from Asia as well as South America. The spice is known to regulate Type II diabetes and can be sprinkled on coffee, tea, yogurt and even cereal. The spice is known to help decrease blood glucose levels by eighteen to thirty percent.

5. Buckwheatsoba
Buckwheat is an excellent source of fiber that you may never have heard of. It also does wonders for maintaining healthy blood sugar levels. Buckwheat comes in the form of soba noodles, which are a delicious substitute for rice or pasta as well as in a number of powders that can be added to baked goods or even on top of a slice of (whole wheat) bread.

6. Drink in Moderation
Alcohol contains huge amounts of sugar, and anyone trying to watch out for their blood sugar should definitely moderate the amount of alcohol they consume. It is best to occasionally drink wine with dinner, and not after dinner when the same glass of wine could alter insulin levels in the blood.

7. Watch Fat Intake
It is important to watch the amount of saturated fats entering the body because these can seriously increase the chances of contracting diabetes. Saturated fats are usually in fried and junk foods as they are cooked in unhealthy oils.

8. Exercise Daily
Getting in exercise each day is critical to maintaining normal blood sugar levels, even if it’s a brisk walk in the park.

9. Laughing
Yes, this is really one of the tips that will prevent your chances for diabetes. It was found that those who laugh have lower blood sugar levels than those who don’t laugh enough (this means you should keep reading our jokes!).
laughing

10. Eat Grapefruit
Grapefruit has been proved to aid in weight loss as it affects the glucose metabolism, keeping insulin levels steady.

11. Do Resistance Training
Building muscle mass is important for burning more glucose out of your system and training once to twice a week could significantly aid in preventing the occurrence of diabetes.

12. Drink Decaf, Not Regularcoffee
Decaffeinated coffee slows down the rate at which the intestines absorb sugars and speeds up the absorption of sugar by the muscles.

13. Eat Smaller Meals
It is best to have a small meal every half hour and then another small meal (or a second half of the regular size meal) later on. In the same vein, it is also important to eat regularly so that insulin levels don’t spike.

14. Get Enough Sleep
Sleep deprivation can affect blood sugar and insulin levels so it is important to get enough sleep each night. It is also essential to stop snoring because according to some studies, those who snore are more likely to develop diabetes (because snoring is often tied to being overweight).

15. Learn Relaxation
Listen to soothing music or read an interesting book, whatever you need to do to relax. Meditation and yoga can also help if they are done properly and on a regular basis.

10 Unexpected Benefits of Yogurt

Yogurt is a great food for us as it helps with digestion, gives us a good energetic feeling and tastes wonderful. But not many people know that it has many other benefits you may not know quite yet. After reading all of this I’m sure you’ll start acting like me, and do your best to eat one cup of yogurt every day or two.

Protects your teeth:
The lactic acid in yogurt has a positive and protecting effect on your gums and teeth. It can help keep your teeth healthy and pretty and overcome the damages done by other foods and drinks, most commonly – coffee. It’s important to note that although containing sugar, yogurt has no harmful effect on the enamel of your teeth.

Reduces allergy symptoms:
Those of us with seasonal allergies know how hard it can be to do anything when the symptoms start to appear, but a cup of yogurt might be an easy fix to this problem. The probiotics found in yogurt may decrease your body’s reaction to pollen and other allergens, minimizing your allergic reaction.

Great pre or post workout snack:
Yogurt is rich on carbohydrates that can either help re-fuel you through out your workout, or replace the energy lost after you are done. The potassium and sodium found in it can also help replace those electrolytes you sweat out and keeps you feeling fresh even after a hard workout.

Fights the common cold:
The common cold will always be there, not much you can do about it. But there’s still hope preventing it in time. Research proved that yogurt can strengthen your immune system, making your T-cells stronger and more active. They are more prone to beat the sickness out of you before it drags on too long.

Prevents yeast infections:
If you are given a prescription for antibiotics, you might want to consider yogurt to protect yourself. Using antibiotics usually raises the chances of yeast infections and the yogurt’s active cultures can help balance pH levels and prevent this uncomfortable problem.

Reduces the risk of high blood pressure:
A recent study, conducted over the course of 15 years, revealed that 30% of volunteers that took at least 2% of their daily calorie intake from yogurt, were less likely to develop high blood pressure. That’s only from 2%.

Helps prevent osteoporosis:
All milk and dairy products are in general a great source of calcium, and help build healthy bones. Look for yogurts with added vitamin D for an greater help in keeping your bones strong and healthy.

A great source of energy:
Aside from the energy provided by the carbohydrates in yogurt, it also contains B vitamins which are just what your body needs when you feel like you could use a little pick-me-up.

Builds muscle:
Yogurt contains all of the essential amino acids necessary to build muscle and other tissues in the body. It is a complete protein, which means it is also a welcome addition to our diet as they support all the necessary biological functions of the human body.

Helps you lose weight:
As stated in the last point, Yogurt helps build muscle and this means that it helps burn fat. The high amounts of protein will also help you stay fuller for longer periods of time while reducing your need for snacks and unhealthy foods

30 Relaxing Tips in 30 Days

Rough and stressful days are quite a common phenomenon for most of us. We know we need to slow down, take a breath, but it is hard to know how and even harder to get started. For that purpose, here is a list of 30 simple daily tips that will help you relax, one step at a time.

Try to implement these suggestions for at least one month, integrate them into your daily routine, until you don’t even have to think about them. Suddenly, you may realize you got a lot more relaxed in your day to day.

1: Get into a rhythm. Energetic music increases the flow of blood and oxygen in the body, which does wonders for the heart. But if you are feeling stressed and worried, it might be better to listen to some slower music that will slow the blood flow and will allow you to feel relaxed.

2: Ohm meditation can reduce the blood pressure as well as the risk of heart disease by 47%. Research from 2009 found that people who meditated for 3 months felt less anxious, angry and depressed than those who did not.

3: Fetus position. Stop for five minutes in the hustle and bustle of the day and go into a fetal or mouse position. Close your eyes and allow yourselves to relax and let go.

4: Laughter is the best medicine. Take some time every day to laugh at something. Share a funny memory or a funny joke. Watch a funny movie. The relaxing effect will be felt immediately.

5: With more than 7000 nerve endings in your hands and feet, a visit to the beauty salon may provide you with some relief, not only a pretty look.

6: Drink at least 8 cups of water a day!

7: Borrowing in the sheets provides a whole row of health benefits, including better confidence and less stress. It releases endorphin and promotes good, sound sleep.

8: Stop being obsessive about tasks and schedules. The world won’t come to an end if you forgot to do the dishes today.

9: Yoga postures that focus on bending the back and opening the chest, allow oxygen to flow more freely to the lungs, thus reducing heart beat and blood pressure.

10: Dark chocolate is good not only for the heart, but can also be a relaxing treatment of stress. A swiss research found that a small amount of dark chocolate a day reduces high levels of stress hormones among an anxious group of participants.

11: Today, remind yourselves to breath!

12: Get a good massage. Not only does is promote deep relaxation but also strenghthens the immunity system and helps release the muscles.

13: It’s ok to cry. Today, let the tears flow. Most people admit they feel better after crying.

14: Have a long bath with some scents and oils. It will definitely make you feel better.

15: Go outside and sit on the grass for awhile.

16: Surround yourselves with blue. Paint a room, buy some blue clothes. Blue has been found to be the most relaxing of all the colors.

17: Settle a dispute. It feels good to help others let go of their anger.

18: Schedule a break. Take a break during work and don’t do anything with it but closing your eyes and relaxing.

19: Make one step at a time. If the list of tasks looks long, focus on one thing only on the list and ask yourselves:”What is the one thing I can do right now?”

20: The fleshy part between the index finger and the thumb is called by chinese medicine: “hoku”. Press it strongly for about 30 seconds to reduce stress and tension in the upper body.

21: Research shows that a lack of omega-3 in the body, fatty acids and essential vitamins can cause mood swings. Today, try to eat a mediterranean meal and see the difference.

22: Today do something fun and different. Join a course, take a new route home or just treat yourself to something you usually don’t.

23: Today, allow yourself at least a few hours of no phones, no internet, no communication of any kind. Learn to be disconnected sometimes.

24: Today, invest in at least one strong embrace!

25: Plan a fun and special weekend for you to go on soon.

26: A good nap. Pressure can be caused by sleepless nights. Today, allow yourself a 30 minute nap in the middle of the day.

27: Find another place besides work and home to visit today!

28: Research shows that the simple act of smiling makes us feel happier. Yes, even fake smiling.

29: Start a ‘worry journal’. Open a notebook and write all the bad thoughts going around your head. A worry journal will allow you to focus on the stressors adn wipe them out.

30: Take today to appreciate what you have and encourage yourselves. This will make it easier to start all the tips again next month!

Advice from a 101 old Japanes Doctor, Shigeaki Hinohara

As a 97 year old Doctor, he was interviewed, and gave his advice for a long and healthy life.

Shigeaki Hinohara is one of the world’s longest-serving physicians and educators. Hinohara’s magic touch is legendary: Since 1941 he has been healing patients at St. Luke’s International Hospital in Tokyo and teaching at St. Luke’s College of Nursing.

He has published around 15 books since his 75th birthday, including one “Living Long, Living Good” that has sold more than 1.2 million copies. As the founder of the New Elderly Movement, Hinohara encourages others to live a long and happy life, a quest in which no role model is better than the doctor himself.

Doctor Shigeaki Hinohara’s main points for a long and happy life:

* Energy comes from feeling good, not from eating well or sleeping a lot. We all remember how as children, when we were having fun, we often forgot to eat or sleep. I believe that we can keep that attitude as adults, too. It’s best not to tire the body with too many rules such as lunchtime and bedtime.

* All people who live long regardless of nationality, race or gender share one thing in common: None are over weight. For breakfast I drink coffee, a glass of milk and some orange juice with a tablespoon of olive oil in it. Olive oil is great for the arteries and keeps my skin healthy. Lunch is milk and a few cookies, or nothing when I am too busy to eat. I never get hungry because I focus on my work. Dinner is veggies, a bit of fish and rice, and, twice a week, 100 grams of lean meat.

* Always plan ahead. My schedule book is already full until 2014, with lectures and my usual hospital work. In 2016 I’ll have some fun, though: I plan to attend the Tokyo Olympics!

* There is no need to ever retire, but if one must, it should be a lot later than 65. The current retirement age was set at 65 half a century ago, when the average life-expectancy in Japan was 68 years and only 125 Japanese were over 100 years old. Today, Japanese women live to be around 86 and men 80, and we have 36,000 centenarians in our country. In 20 years we will have about 50,000 people over the age of 100…

* Share what you know. I give 150 lectures a year, some for 100 elementary-school children, others for 4,500 business people. I usually speak for 60 to 90 minutes, standing, to stay strong.

* When a doctor recommends you take a test or have some surgery, ask whether the doctor would suggest that his or her spouse or children go through such a procedure.Contrary to popular belief, doctors can’t cure everyone. So why cause unnecessary pain with surgery I think music and animal therapy can help more than most doctors imagine.

* To stay healthy, always take the stairs and carry your own stuff. I take two stairs at a time, to get my muscles moving.

* My inspiration is Robert Browning’s poem “Abt Vogler.” My father used to read it to me. It encourages us to make big art, not small scribbles. It says to try to draw a circle so huge that there is no way we can finish it while we are alive. All we see is an arch; the rest is beyond our vision but it is there in the distance.

* Pain is mysterious, and having fun is the best way to forget it. If a child has a toothache, and you start playing a game together, he or she immediately forgets the pain. Hospitals must cater to the basic need of patients: We all want to have fun. At St. Luke’s we have music and animal therapies, and art classes.

* Don’t be crazy about amassing material things.Remember: You don’t know when your number is up, and you can’t take it with you to the next place.

* Hospitals must be designed and prepared for major disasters, and they must accept every patient who appears at their doors. We designed St. Luke’s so we can operate anywhere: in the basement, in the corridors, in the chapel. Most people thought I was crazy to prepare for a catastrophe, but on March 20, 1995, I was unfortunately proven right when members of the Aum Shinrikyu religious cult launched a terrorist attack in the Tokyo subway. We accepted 740 victims and in two hours figured out that it was sarin gas that had hit them. Sadly we lost one person, but we saved 739 lives.

* Science alone can’t cure or help people. Science lumps us all together, but illness is individual. Each person is unique, and diseases are connected to their hearts. To know the illness and help people, we need liberal and visual arts, not just medical ones.

* Life is filled with incidents. On March 31, 1970, when I was 59 years old, I boarded the Yodogo, a flight from Tokyo to Fukuoka. It was a beautiful sunny morning, and as Mount Fuji came into sight, the plane was hijacked by the Japanese Communist League-Red Army Faction. I spent the next four days handcuffed to my seat in 40-degree heat. As a doctor, I looked at it all as an experiment and was amazed at how the body slowed down in a crisis.

* Find a role model and aim to achieve even more than they could ever do. My father went to the United States in 1900 to study at Duke University in North Carolina. He was a pioneer and one of my heroes. Later I found a few more life guides, and when I am stuck, I ask myself how they would deal with the problem.

* It’s wonderful to live long. Until one is 60 years old, it is easy to work for one’s family and to achieve one’s goals. But in our later years, we should strive to contribute to society. Since the age of 65, I have worked as a volunteer. I still put in 18 hours seven days a week and love every minute of it.

Amazing facts about skin

Don’t take your skin for granted – it’s an amazing organ and it deserves some serious respect! Here are the most amazing facts about human skin.

1. Our Skin Constantly Sheds Cells
Your skin sheds up to 30,000 to 40,000 dead skin cells every minute of the day! That’s up to 4kg of skin per year!
Can you imagine if we never took showers what are skin look like? We need to make sure we exfoliate your skin every day, allowing our new fresh skin to shine through.
The average person will lose around 48 kgs of skin by the age 70.

2. Our Skin is the Largest Organ in the Body
Did you know skin is the largest organ in our body? It can weigh up to 3.5 kgs and cover 2 square meters of skin, about the size of a blanket in an adult! What’s more, it makes up about 16% of our body weight.

3. There are 45 miles of nerves in our skin.
What’s more, electric impulses travel at a speed of almost 250 mph through those nerves.
That’s amazing.

4. Our Skin Is Responsible for a Lot of Dust
In a lifetime the average person sheds enough skin cells to fill an entire two story house.

5. Our Skin Rejuvenates Itself
Every month, the entire outer surface of your skin is replaced – a ‘new you’ every four weeks! That’s almost 2000 new skins in a lifetime!

6. Skin is thickest at the soles of the feet (3mm) and thinnest on the eyelids (1mm)

7. Your skin performs a range of different functions
Which include physically protecting your bones, muscles and internal organs, protecting your body from outside diseases, allowing you to feel and react to heat and cold and using blood to regulate your body heat.

Natural Therapy for Headaches!‏

Breathing Therapy Makes u Relax
The nose has a left and a right side.
We use both to inhale and exhale.
Actually they are different.
You’ll be able to feel the difference.

The right side represents the sun.
The left side represents the moon.

During a headache, try to close your right nose
and use your left nose to breathe.
In about 5 minutes, your headache will go.

If you feel tired, just reverse, close your left nose
and breathe through your right nose.
After a while, you will feel your mind is refreshed.

Right side belongs to ‘hot’, so it gets heated up easily.
Left side belongs to ‘cold’.

Most females breathe with their left noses,
so they get “cooled off” faster.
Most of the guys breathe with their right noses,
they get worked up.

Breathing Therapy Makes u Relax

Do you notice, the moment you awake, which side breathes better?
Left or right ?
If left is better, you will feel tired.
So, close your left nose and use your right nose for breathing..
You will feel refreshed quickly.

Breathing Therapy Makes u Relax

Do you suffer from continual headaches?
Try out this breathing therapy.

Close your right nose and breathe through your left nose.
Your headaches will be gone.
Continued the exercise for one month.