Email OF The Day: 11/05/17

Sunday, 5 November 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] CAUSES AND TREATMENT FOR INSONIA

Causes and Treatments For Insomnia

We spend over a third of our time sleeping. But unfortunately for many of us, sleep isn't a simple ON/OFF switch we can just activate at a moment's notice. Do you struggle to sleep even though you feel tired and sleepy? Do you wake up in the middle of the night anxiously watching the clock, calculating how much time you've got left to sleep?

If you've answered yes to any of these questions, you're not alone. About 2 out of 5 people share your problem.

insomnia

Insomnia is a common, devastating problem that can cost us our energy, our good mood, our ability to function and ultimately our health. If the situation becomes chronic, it can lead to more serious health problems and even a shortening of our life span, according to experts.

Insomnia in itself is not the problem but is usually a symptom of a variety of other potential problems. The trick is identifying the underlying cause of our insomnia and finding the right treatment for that problem. Sometimes insomnia hides more serious medical or psychological issues, and sometimes there is no easy cure for it, and one must take special supplements or pills to sleep.

Common Symptoms of Insomnia:
Difficulty falling asleep despite being tired
Waking up frequently during the night
Trouble getting back to sleep when awakened
Exhausting sleep
Relying on alcohol to fall asleep
Waking up too early in the morning
Daytime drowsiness, fatigue, or irritability
Difficulty concentrating during the day

Causes of Insomnia: Figuring out why you can't sleep
Let's put on our detective hat and try to find the reasons for our insomnia. Sleep detectives like ourselves take note of factors such as stress, anxiety and depression, which are responsible for about half of all insomnia cases. In addition, they note the daytime habits, the sleep routine and the actual physical health of the person to understand their impact on the quality of their sleep.

phone in bed

Psychological issues that can cause insomnia:
Depression, anxiety, chronic stress, bipolar disorder, post-traumatic stress disorder.

People who suffer from these mental stresses have a hard time sleeping, not only because of their inner turmoil, but because the body is physically preventing sleep because of these issues. Unfortunately, the lack of sleep tends to make these problems worse, and thus a magic cycle is born, where we are constantly tired, cranky, anxious and depressed, and can't sleep to boot.

Medications that can cause insomnia:
antidepressants; cold and flu medications that contain alcohol; pain relievers that contain caffeine (Midol, Excedrin); diuretics, corticosteroids, thyroid hormone, high blood pressure medications. Make sure to always check with your doctor, and research the medication you're taking to make sure that one of the side effects is not insomnia.

Medical problems that can cause insomnia: asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, cancer, chronic pain.

Sleep disorders that can cause insomnia:
Sleep apnea (trouble breathing during the night that results in the person not breathing, then waking up many times in the night without knowing why), narcolepsy, restless legs syndrome.

How to Cure Your Insomnia:
Some of the things we do to cope with our lack of sleep may actually do us harm, such as drinking a lot of coffee during the day to wake up or alcohol (red wine for example) at night to fall asleep. Often, changing the habits that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better.

That is the easy solution half the time. If a change of habits and relaxation really don't do the trick, there are remedies on the market that can help.

Adopting new habits to help you sleep

- Make sure your bedroom is quiet, dark, and cool. Noise, light, and heat can interfere with sleep. Try using a sound machine or earplugs to block outside noise, an open window or fan to keep the room cool, and blackout curtains or a sleep mask to block out light.

- Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends, even if you're tired. This will help you get back in a regular sleep rhythm.

- Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

- Limit caffeine, alcohol, and nicotine. Stop drinking caffeinated beverages at least eight hours before bed. Avoid drinking alcohol in the evening; while alcohol can make you feel sleepy, it interferes with the quality of your sleep. Quit smoking or avoid it at night, as nicotine is a stimulant.

Preparing your brain for sleep
Your brain produces the hormone melatonin to help regulate your sleep-wake cycle. As melatonin is controlled by light exposure, not enough natural light during the day can make your brain feel sleepy, while too much artificial light at night can suppress production of melatonin and make it harder to sleep.

To boost melatonin production, use low-wattage bulbs, cover windows and electrical displays in your bedroom, avoid bright light and turn off television, smartphone, and computer screens at least one hour before bed.

sleep

Learning to associate your bed with sleeping, not sleeplessness
Use the bedroom only for sleeping (and sexual activity). Don't work, watch TV, or use your computer or smartphone. The goal is to associate the bedroom with sleep, so that when you get into bed your brain and body get a strong signal that it's time to nod off.

Get out of bed when you can't sleep. Don't try to force yourself to sleep. Tossing and turning only increases the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading or listening to soothing music. When you're sleepy, go back to bed.

Breathing from your belly. Most of us don't breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Progressive muscle relaxation. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

The problem with sleeping pills and the new generation of sleep formulas
A new generation of sleep formulas is replacing the sleeping pills we've known so far. The problem with sleeping pills is that they usually work by lowering the activity of our nervous system. This presents 3 problems: The first is that they leave us drowsy in the morning. The second is that they contribute to our continued cycle of insomnia, and the third is that they are addictive.

The new formulas are a reaction to these problems, as we see today that medicine is turning more and more to natural ingredients. These include ingredients such as Longan fruit extract, Muceuna Pruriens herb extract and Valerian root extract, and have the following advantages over the old sleeping pills:

- They are made from natural ingredients
- They don't leave you sleepy the next day
- Are non-addictive
- Preserve your focus
- Are impossible to overdose on