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The best ways to strengthen your bones

Bones also protect your body’s organs and support your entire weight. For example, the bones that make up the skull protects your brain and shapes your face.

Because of these important duties, building and maintaining healthy bones is important. Bones usually stop growing when you reach the age of 30. So, you should try to strengthen them before that time comes. And when you’re older than 30, it’s important to take care of your bones so you won’t lose bone mass or develop bone-related conditions.

Here a few ways to keep your bones healthy and strong.

Up your Vitamin D and calcium

Two of the best weapons against losing bone mass are calcium and Vitamin D. Vitamin D helps your body absorb calcium and assists with bone growth, while calcium gives your bones strength and structure. Getting enough of both will help you as you age and could decrease the risk of bone-relate diseases and fractures.

Sunlight is the best way to get your dose of Vitamin D. Take a stroll around midday for 10-30 minutes each day, but don’t forget to wear sunscreen with an SPF of at least 30. Talk to your doctor about a Vitamin D and calcium supplement. He will recommend the right dose. You can also get your boost from foods. For calcium, eat leafy greens, dairy products like milk and cheese, tofu, nuts and sardines. For Vitamin D, eat plenty of salmon, tuna, egg yolks, mushrooms and sardines.

Eat more veggies

Here’s another reason to fill your plate with vegetables: they help your bones to grow. Why? Well, vegetables are one of the best sources of vitamins and minerals, particularly Vitamin C. Research shows that this vitamin helps with the production of bone-forming cells. What’s more; Vitamin C could also protect your bone cells from being damaged and help repair them. Get your fix of Vitamin C with veggies like green pepper, broccoli, tomato and leafy greens.

Exercise smart

To maintain and build strong bones, strength training exercises are your best bet. Strength training includes exercises that you do on your feet. These exercises force your bones and muscles to work together against gravity to keep you up. Over time, this hard work helps your bones grow stronger and muscle mass increases too. There are low- and high-impact strength exercises. High-impact ones include climbing stairs, hiking, jogging, jumping rope, jogging, brisk walking and dancing. Talk to your doctor before choosing a certain kind of strength training. If you’re starting out, slowly increase your time from a few minutes to 30 minutes per day.

Get enough calories

Besides slowing down your metabolism, eating too little can also harm your bone health. Studies have shown that diets where you have less than 1000 calories per day could lead to lower bone density (amount of bone mineral in bone tissues). To build and maintain the health of your bones, eat a bone-heathy diet of at least 1200 calories per day. Include plenty of vegetables and protein-rich foods like leans meats, soy, nuts and dairy products.

Be prepared

Stay on top of your bone health by talking to your doctor regularly. He can tell you if you’re at risk for certain bone-related diseases. Some health problems and even medication can affect your bone health so it’s important to keep your doctor clued up about your general health. If you are at risk for a condition, he can help you make certain lifestyle changes to slow down or even prevent your bones from developing them.

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Natural remedies for postpartum depression

Many mothers experience immense contentment and love after giving birth, but for some new moms, this time can be stressful, worrying and may cause depression.

Unlike the “baby blues”, which is related to hormonal changes after birth, “postpartum depression” (PPD) is a clinical mood disorder that can affect women after childbirth.

After giving birth, oestrogen and progesterone levels in a woman’s body drop drastically. This leads to chemical changes in the brain that may trigger mood swings.

Common symptoms include:

  • Feeling sad, hopeless, and/or overwhelmed
  • Trouble sleeping and eating
  • Feelings of guilt and worthlessness
  • Fatigue
  • Losing interest in things you once enjoyed
  • Withdrawal from family and friends
  • Lack of interest in your baby
  • Thoughts of hurting yourself or your baby

Sleep deprivation can lead to physical discomfort and exhaustion, which further contribute to the symptoms of postpartum depression. 

The most effective ways to treat the condition is through medication like antidepressants, psychotherapy to help with underlying psychological factors and triggers, and support groups.

In addition to these medical interventions, there are also many natural ways a new mom can manage her symptoms PPD.

Eat right

Poor eating habits can throw your system out of whack. Processed or fried foods, sugary treats, refined grains, and alcohol are linked with a higher likelihood of depression or anxiety disorders. Instead, fill up with plenty of liquids like water, milk, and fruit juice. Eat foods that have protein, like milk, cheese, yoghurt, meat, fish and beans. Protein-rich foods help you recover from childbirth and keep your body strong.

Up your vitamins

Omega-3 fatty acids are one of the most common supplements used to naturally treat depressive symptoms.

According to research, there’s growing clinical evidence that suggests a low dietary intake or tissue levels of Omega-3 fatty acids are associated with postpartum depression. Omega-3 benefits include helping to relieve depression and feelings of anxiety.

Seafood is a good source of DHA. Flaxseed oil is a great source if you’re a vegetarian. Alternatively, you can find supplements at your pharmacy.

Get active!

Any kind of physical activity helps release endorphins. These feel-good chemicals calm you by improving your mood, increasing your body temperature and lowering your perception of pain. Moderate exercise is very helpful for women with postpartum depression. Taking a walk with your child is an excellent strategy and a way to bond with your baby. Bundle your little one up in a pram and you’ll be good to go. Yoga will also help you relax and help you deal with postpartum depression.

Let the sunshine in!

Sunlight is a mood-enhancing vitamin. Take baby for a walk outside and bask in the much-needed Vitamin D.

Avoid isolation

Speak to your partner, family and friends about how you’re feeling and let them know you need help. Talk to other mothers about their experiences, too. Ask about parenting skills that include caregiving techniques to improve your baby’s sleep and soothe any fussing and crying throughout the day and night. The more you are able to sleep, the better you will feel.

When to see your doctor

PPD is marked by deeper and longer-lasting feelings of sadness and agitation. Being in a state of sadness can get worse and escalate to chronic depression without medical help. Make an appointment with your doctor if you notice feelings of depression after birth, especially if they don’t go away after a couple of weeks or get worse with time.

If you feel disoriented or confused, are experiencing obsessive thoughts about your baby, paranoia, or hallucinations, see your doctor immediately. These could be signs of a more severe condition called postpartum psychosis.

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How to beat osteoporosis

Remember your mother telling you to get enough calcium for strong bones and teeth? It’s good advice. Osteoporosis is caused when there’s an imbalance between new bone formation and old bone reabsorption. When you’re an osteoporosis sufferer, your bones literally “thin” out. You lose too much, make too little, or both. Your bones become weaker and more prone to injury, even from a minor fall.

Also known as the “silent disease”, osteoporosis mainly affects women. Bone is constantly removed and replaced with new bone, and by the time bone growth peaks, a man’s bone mass is significantly more than a woman’s. In the past, osteoporosis in men was often underdiagnosed and overlooked, but now that men are living longer, it is diagnosed more often.

Continue reading “How to beat osteoporosis”