Tuesday, 28 February 2017

[www.keralites.net] HOW TO KEEP YOUR BONES STRONG

 

How to Keep Your Bones Strong
The base on which our whole body is built is the skeleton, from which we get our stability, our ability to move and function. Our bones are also a factory for manufacturing red and white blood cells. It's extremely important to keep bones strong and healthy, especially in more advanced ages, when calcium seems to drain away.
A little about bone depletion:
Bone depletion, or osteoporosis, is a disease that occurs as a result of dwindling bone mass and a decrease in the levels of calcium. Along our whole life, our bones are in a continuous process of construction and destruction. However, at a young age, there is more construction than destruction. Things even out as we grow older until, in our fourth decade, destruction finally overtakes construction. As a result, our bone density drops and our bones become more prone to fractures. When this process happens in an extreme way, it is known as bone depletion. It's important to note that losing calcium also makes the bones more sensitive, even if it happens slowly. At an older age, when our balance is not what it used to be, the danger only gets worse.
Becuase women start with a bone density that is already about 30% less than men's, and because they produce less estrogen as they grow older, they must face a bigger risk when it comes to bone depletion.
What is the recommended calcium amount?
The process of bone depletion in the body is a natural one and cannot be prevented. But it can be minimized in volume and influence, by maintaining our bones and building bone mass through correct nutrition.
The daily calcium amount recommended for the general population is 1000 mg a day. For adults it is 1200-1500 mg a day. In addition, vitamin D is also important, as it helps the calcium absorb in the body. So if you want to keep your bones strong, you should also consume vitamin D rich foods. You can get it from the sun or from food, but it's important to have.
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.
brocolli
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.
fish
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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[www.keralites.net] Fwd: A Few Thoughts About Human Character!

 
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[www.keralites.net] Fwd: The Color of Flowers!

 

 

The Color of Flowers!

 

Leave worries aside and you will be surprised by the beauty of the sky and the colour of flowers, of the freshness of the breeze and the generosity of the sun. You will feel you are part of creation, and life will start to make sense. The greatest wealth is to appreciate what we have and what we are.

 

Overcoming The Fear Of Communication

 

When the fear of communicating effectively exists inside you e.g. when appearing for a work interview, it may be due to personal insecurity. You have to work on it in order to have more security, confidence and authoritativeness. Being secure and full of authority in the moment of communicating and expressing yourself requires practice and effort. Most importantly, to feel secure in such situations, when the person whom you are faced with is in a position of power, you have to value yourself. Self-value brings self-security and a feeling of fearlessness. When someone is normally asked to talk about what his/her personality is like or what is his/her basic character traits are, they normally speak about their weaknesses. Very rarely does one speak of his/her strengths or positive personality traits. Realizing your strengths requires introspection. Meditation, based on the complete spiritual knowledge about the self, is one of the simplest methods to do this. Once you realize your own strengths, you are able to value yourself immensely. If you value yourself, it does not matter so much to you whether another values you or not. However, if you aren't able to value yourself, then doubts exist: Let's see if this person values or respects meperhaps this job is not for meperhaps my communication skills are not very good. Then you need recognition and appreciation. Since you cannot give it to yourself (because you have not realized your strengths), you depend on others giving it to you.

 

You need to know that you are unique and that you are worth a great deal. If the other person does not value you it is their loss; they are losing something precious. If you are established in that self-esteem of Who am I, a very elevated consciousness and that awareness – here comes a treasure whom you will be interviewing, your words and your body language will be sharp, secure and stable. Within you, you value yourself; and if you value yourself, it will be easier for people to value you. On the other hand, if you do not like and respect yourself, you will cause the same energy, which you radiate, to come back to you from others.

 

To accept responsibility is to accept challenge.

 

In many situations that life brings our way we have two choices - we meet it bravely and take up responsibility for our own lives and the choices we make or we just try to escape. Many times we find ourselves taking the second way, which brings no internal satisfaction. Internal satisfaction lies more in accepting challenges than in trying to escape them. I need to remain on the field in the game of life instead of just being a spectator. The more I play the more expertise I gain. This thought enables me to accept the different challenges that life brings.

 

Message for the day

 

Cooperation is to give people what they need.

 

Thought to Ponder: We tend to give people what we feel they need. In the process, we tend to advice or force our ideas on them. But, what really works is trying to understand what people need. If someone, is angry, they lack peace at that time. So, I need to give peace. And of course, I need to be peaceful and patient, in order to give the peace that they need.

 

Point to Practice: Today I will really help one person, by giving what he needs. I will try and understand what people around me really need and start giving those qualities. This will help me create a habit of providing the right thing at the right time.

 

 


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Posted by: Cool Kis <cooolkis@gmail.com>
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[www.keralites.net] Fwd: Read This When You Catch Yourself Comparing Your Life With Others!

 

Read This When You Catch Yourself Comparing Your Life With Others!

It all starts when you are your lowest, struggling to survive, feeling uninspired and simply watch your life falling apart in front of your eyes. That is when you cannot help but look around at everybody else – who have things you always wanted – their life is as eventful as it can be.

 

You unintentionally start comparing your life with theirs. You look around at people your age, your school friends, current friends, friends of friends, every possible person you know. All you see is their achievements, successes, happiness and joys. You see their dazzling lives on social media, getting engaged, doing their dream job, travelling to the best places, falling in love and wonder what is it that you are doing wrong?

 

What you don't realize is that you see only the part of their life which they are willing to share. This is when you need to take a good hard look and start to listen carefully.

Imagine what people see when they look at you. Imagine the story that sketches in their mind, the images of the kind of life you live. It will be completely based on how much you have exposed yourself to them and nothing beyond that. Things that are hidden underneath you can and will never be a part of their perception about your life.


Nobody's life is as perfect as they portray it to be. Demons hide well. Perfection can act well enough to deceive you. There is one thing that you must always remember – a coin has two sides – there is a flip side to everything.

It's like that perfect couple. You look at their house, their vacations and their so called bond and wonder how dreamy their relationship is. But what you don't realize is that they actually cannot stand each other. They haven't said 'I love you' for over a year, they haven't had se* in months. She spends most of her time talking to her old boyfriends while he sleeps with another woman. You just don't know!


Breakdowns. Fights. Arguments. Se*ual despair. Pain. Fear. Things that are never publicized. It's all there! You just don't have any clue.

So before you compare your life with someone else's – WAKE UP and remember, what's between the lines can never be seen. Don't let your imagination fool you in the midst of comparison.

 

 


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Posted by: Cool Kis <cooolkis@gmail.com>
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