Bone Health Bone Strength Health Tips

Healthy Ways To Boost Your Bone Health

Healthy Factors to Enhance the Bone Density

Brittle bones and bone pain are the conditions that we think are common among elder people, but now a day’s these are also becoming common among middle-aged people due to low calcium and low bony mass. As we all know bones play a crucial role by supporting a variety of functions in our body, hence improving bone health is very important. Let us in short know about our bone health, foods that are beneficial for our bones and also about few tips like exercises and running tips to make our bones stronger.

Bone Health

What is Bone health?

Generally, our body builds up bones until the age of 30, as we get older our body’s bone-building balance decrease and leads to weak bones. Building strong bones in childhood or early stages helps to avoid the risk of brittle bones and several bone diseases in later stages. People with weak bones or less bony mass are more susceptible to develop a bone disease called osteoporosis where your bones keep thinning over time. There are more than 200 bones in our body and keeping them healthy is very important as they allow us to do several functions like walking, holding, and so on. They also protect different body organs like the brain, heart, liver, and others. Few people tend to have strong bones due to factors like genetics, diet, and also due to the fact how they have managed their bones at earlier ages. Others, no need to worry, luckily we can also improve our bone health by doing several things like exercises, intake of calcium-rich foods and so on.

Food to be intake for Bone health

Food and your diet work as building blocks for your bones. You can improve your bone health through your food. When we think of bones, the first thing that comes to mind is calcium. Yes, calcium is the most important mineral for the development of your bones and also for your teeth and we can also get it from several foods. As adults, we need to take 1000 mg of calcium per day and women are more at risk of osteoporosis and hence they need to have 1000-1200 mg calcium per day. Apart from calcium, there is another important thing you need and that is vitamin D, it helps our body to absorb calcium from the food we eat.

How to increase bone calcium? This would be the main question among many people. For all those people here is the list of healthy foods for your bones

  • From childhood, we are always taught about the benefits of drinking milk for strong bones.
  • Along with milk, milk products like yogurt, cheese, and others are also beneficial for our bones.
  • Green leafy veggies like broccoli, okra, cabbage, turnip greens, and collard greens are also advised for bones.
  • Orange juice is also advised for bones
  • Soya beans, nuts, cereals, and soya milk are also very beneficial for bones
  • You can also have fish and eggs for your bone health

How to make bones stronger

Along with food, one needs to follow few tips to improve their bone health like

  • Going for regular exercises like walking, running, dancing and other weight-bearing and muscle-strengthening exercises improve your bone strength
  • Quit smoking and also control your excess intake of alcohol.
  • Learn about your personal risks like hereditary, family history of osteoporosis, and so on.
  • Maintain your body weight and avoid excess weight to decrease the pressure on bones.
Health Tips

Know About Yoga

Describe about yoga :

The word Yoga is derived from the Sanskrit word Yuj, which means to join or to unite. Yoga is a 5000 to 10,000 year old Indian body of knowledge. It is a group of physical, mental and spiritual practices or disciplines which includes meditation, breath work, lifestyle and behaviour principles, and physical exercise. Yoga means union of individual soul or consciousness with universal consciousness, goal of yoga is moksha. It is a popular way to increase flexibility, gain strength, and reduce stress. Yoga is not of beliefs or not a religion but it is a system or practical aid of techniques and guidance to improve living. Continuous practice of yoga makes body stronger and flexible; it improves the functioning of the respiratory, circulatory, digestive, and hormonal systems.

Swami Vivekananda is the first Hindu teacher who introduced yoga to the west in 19th century. The ancient rishi patanjali formalized yoga into eightfold path of yoga and his writings are called yoga sutras. In early Sanskrit texts such as Vedas and Upanishads yoga is explained as a means of access to the Divine and a way to connect the earthly form with the spiritual form.

Benefits of yoga :

Yoga has become very popular not only in our country but also in many other parts of the world as Yoga specifically means a connection of body and mind. Yoga is a great tool for staying physically, mentally and spiritually healthy. It helps in better functioning of all systems of body. Yoga is suitable and practiced by all age groups. Benefits of yoga include

  • Increased flexibility
  • Maintains a balanced metabolism and helps in weight loss
  • Builds muscle strength and improves bone health
  • Stress and pain relief
  • Improves respiration and energy
  • Lowers sugar and cholesterol
  • Relaxes your system and improves your balance
  • Releases tensions in limbs and maintains nervous system
  • Improves immunity
  • Control diseases (heart diseases, osteoporosis, Alzheimer’s and diabetes )
    Improves emotional health (mood, anxiety, depression, concentration, self control and positive outlook)
  • Improves gastrointestinal functions
  • Eliminates constipation
  • Inner peace and calm
  • Heals back pain
  • Reduces symptoms of diseases (asthma, arthritis, cancer, migraines, sciatica and menopause )
  • Better breathing
  • Fights food cravings
  • Delay aging and gives glowing skin.

Tips to perform yoga :

Few tips to keep in mind to perform yoga

  • Choose a convenient time
  • Choose a comfortable place
  • Practice on light or empty stomach
  • Take experts help to learn yoga
  • Dress comfortably
  • Warm up before doing yoga
  • Be regular with your yoga
  • Start with easy asanas in the beginning
  • Balance the posture with relaxation.

If you have any health problems, discuss with the training experts to avoid complications or injuries. Do as much as you comfortably can. As you complete your yoga asana practice, it is good to relax for five minutes than going out in a hurry.

Exercises Health Tips

Benefits of Exercises

Explain about exercises?

Exercise is a physical activity that is planned, structured to improve physical fitness, overall health and wellness. Exercise helps to lose weight and decrease the risk of diseases like type 2 diabetes and obesity. Exercise is useful in control depression levels, heart diseases and osteoporosis. Exercise can manage energy levels and improves mood. Exercise is done for various reasons like strengthening muscles, cardiovascular system, diabetes and obesity. By exercising daily we can lead an active life which makes our heart healthier and stronger.

Here are some simple and easy exercises which we can do to keep our body fit and healthy are

  • Walking
  • Swimming
  • Push ups
  • Squats
  • Crunches
  • Yoga
  • Chinese martial arts
  • lunges

Different types of exercise for maintaining good health :

There are four types of exercises. Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness. Four types of exercise are

  • Aerobic exercise
  • Strength exercise
  • Balance exercise
  • Flexibility exercise.

Aerobic exercises like brisk walking. Jogging, dancing and swimming increase your breathing and heart rate. They keep heart, lungs and circulatory system healthy and control disease like, type 2 diabetes, high Bp and may even lower the risk of cancer. This exercise helps to carry out your everyday activities easily.
Strength exercises like weight lifting and using your own body weight makes muscle strong. These exercises are called strength training or resistance training.
Balance exercises like standing in one foot, heel to toe walk and Chinese martial arts help control the problem in elder people. It improves your ability to control and stabilize your body’s position. These exercises are helpful for everyone including people who gained weight and pregnant women.
Flexibility exercises like shoulder stretch; upper arm stretch, calf stretch and yoga stretch your muscles and improve your range of motion at your joints. They improve flexibility and reduce risk of injury during other activities.
Practicing any one type of exercise is not useful for overall health. One should include all four types of exercises in their workouts, or can combine exercises together like doing strength and balance exercises together.

Benefits of exercises :

Regular exercise is important for happy and healthy lifestyle. Everyone from children to elder people gets benefited from exercise. Exercise boosts mood and wellbeing. Some important benefits of exercise are

  • Controls weight
  • Reduce risk of heart diseases, cancers and diabetes
  • Avoids constipation and heals digestion problems
  • Controls stress levels, depression and improve mood and overall wellbeing
  • Improves physical strength and fitness
  • Boost happiness levels
  • Helps children maintain healthy weight and height
  • Keeps muscles, bones and joints strong
  • Keep our brain healthy and improve memory
  • Prevents osteoporosis
  • Promotes better sleep
  • Increase strength and flexibility
  • Increase self confidence and improves performance at work
  • Gives fresh and glowing skin.