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Bone Health And Women

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Doctors, nutritionists and fitness aficionados always stress on the significance of building strong, healthy bones. Loading up on bone-friendly foods helps maintain a strong skeleton. It's not new information that calcium and vitamin D have a pivotal role to play in bone health and prevention of osteoporosis. It has been proven that calcium and vitamin D along with protein are vital nutrients for good bone health, and there’s no disputing that!

So, ladies, here’s how to increase bone density! We’ve gathered some foods to help you get more of these noteworthy nutrients into your menu.

3 Food groups to eat for strong bones

Calcium: Eat Breakfast Calcium maintains bone strength and bone density. The recommended daily intake of calcium for adults is 1000 mg, going up to 1200 mg for women over the age of 50 years. Dairy is a fabulous source of calcium, so it would be prudent to amp up your consumption of milk and its products. One serving of milk, yogurt or cheese provides approximately 300 mg of calcium. If dairy isn’t an option for you, another amazing source of calcium is leafy greens. So, stack your plates with these – paalak (spinach), methi (fenugreek), dhania (coriander), and cabbage. 1 cup of boiled greens provides around 250 mg of calcium. Lesser known incredible sources of calcium include – sweet potatoes, figs, oranges, almonds, sesame seeds, and tofu.

Vitamin D: Vitamin D is crucial for the absorption of calcium and for the normal functioning of the bone cells. Our body can manufacture most of the vitamin D that we require, if we get sun exposure. There are very few good food sources of the vitamin - egg yolk, fish, pork, and cheese. These foods provide small amounts of vitamin D. If you are a vegetarian or a vegan and are concerned about not getting adequate amounts of vitamin D, it is imperative that you discuss with your health care professional about taking a supplement.

Protein: Protein forms the bone’s underlying structural matrix and is very important for good bone health. Fish, chicken, eggs, dal, beans, and dairy are the obvious choices for quality protein. Try Tata Sampann dals as they are unpolished and do not undergo any artificial polishing with water, oil or leather. This makes them a cleaner and pure alternative in comparison to loose dals that are available in the market.

3 Foods that eat away at your bones!

Now you know how important and indispensable are vitamin D and calcium for good bone health. However, do you know that there are certain foods that may have an adverse impact your bones?

• Overconsumption of carbonated drinks and caffeinated beverages: Carbonated drinks cause considerable damage to your bones. They contain phosphoric acid, which increases the blood's acidity levels appreciably. Consequently, the body leaches out all the calcium from the bones to reinstate the acidity level back to normal. Overconsumption of coffee reduces the body's capacity to absorb calcium, thus contributing to poor bone density.

• Trans fats: Radish Trans fats and hydrogenated oils are manufactured by adding hydrogen gas under exceedingly high pressure. The process of hydrogenation annihilates all the naturally-occurring vitamin K in the vegetable oil. Vitamin K also plays a role in sustaining strong bones, so steer clear of excessive consumption of those foods that are likely to have trans fats snuck into them – cakes, cookies, biscuits, wafers and fried foods.

• Large amounts of sodium: A diet that’s high in sodium causes your bones to deteriorate. Studies reveal that, for every 2300 mg of sodium you consume, you lose about 40 mg of calcium. Hence, you should be careful about the amount of sodium that you consume and reduce the amount of sodium in your diet and stay away from highly processed packaged food.

Research shows that a large section of our population suffers from osteoporosis and low bone density; (and most of them don’t know it). Unfortunately, there are no presenting features, until they suffer a fracture. Practically, all disorders of the bone can be averted by getting sufficient amounts of calcium and vitamin D into your diet. It is very essential for you to be aware of your calcium, vitamin D and protein intake to preserve and increase bone density and bone strength.

Importantly, you need to keep track of your everyday intake of these vital nutrients. You must know how much calcium, vitamin D and protein you consume on a daily basis. If you fear that you aren’t getting sufficient amounts, speak to your health care provider. Eat the right food, get a supplement if necessary and take steps to remedy the problem and keep building strong bones! Your sole aim ought to be able to stay active at all ages.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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