My photography on my last birthday . My son gifted me these roses . 😁😃🙏

 14 Best Dental Care Tips for Healthy Teeth

Your oral health is fundamental to your overall health and well-being. You have to carry out dental care regime on daily bases. Nevertheless, you eat daily and use teeth many times a day, to chew food. You need to protect your teeth all life. Dental health has serious effects on your overall health and it must be taken as a fundamental aspect of your overall wellness. People who ignore tooth cleaning, lose teeth early and go through bad oral health all life. Dental care is not difficult at all. You just need to be vigilant and take regular cleaning steps for your beautiful and healthy set of teeth.  

Do you know Your teeth and tongue are unique!

Yes, just like your fingerprints, both your teeth and tongue are unique. For that individuality, dental records are occasionally used to recognize human remains. Teeth are not identical even in identical twins. Same is with tongue print. 

What is Tooth Enamel?

The outermost, thin layer of your teeth is called enamel. It is see- through covering, and its function is here to protect the teeth. Enamel is the hardest tissue in our body. It is mostly made of calcium phosphate, specific proteins and crystallites. Although tougher than simple bones, it’s still susceptible to break or decay. Therefore, dental care also involves taking care of your teeth enamel.

What is dentin?

Dentin is the part of tooth that lies next to the enamel. It is made of small tubules and passages that convey nerve signals and nutrition through the tooth. In case enamel is lost, dentin allows heat, cold or acidic food to stimulate the nerves and cells inside the tooth.

What is plaque in teeth?

Plaque is a sticky white substance that contains bacteria in it. You have to keep it removing or it will continue to grow. The acids in plaque destroy tooth enamel and can cause tooth decay.  Plaque can develop around teeth, under the gums and near tooth roots. If the plaque is not removed, it develops into a hard form called tartar. Following are some essential dental care tips for healthy teeth, everybody should know.

Brush your teeth frequently

Cleaning your teeth is the first and foremost step towards dental care. You need to brush your teeth twice a day at least.  It is one of the most important practices to get rid of plaque and bacteria from your teeth. Plaque affects not only teeth but gums also. It can cause” gingivitis, a gum disease. However, it is also necessary to adopt the right kind of brushing technique

What is the right kind of brushing technique?  

  • Do not go to bed with plaque in your mouth; brush your teeth
  • Bacteria accumulate in the mouth overnight, make sure to brush every morning
  •  Brush in small circular motions, clean your teeth all around.
  • This process should take between 2 to 3 minutes. So, take your time and do not hurry.  
  • Use a toothbrush with soft bristles. Because hard-bristled toothbrush can damage tooth enamel and the gums.
  • People should replace their old toothbrush with new one every 3 month almost
  • Do not let the plaque harden and turn into tartar. If so, go to dentist for scaling of tartar  
  • Also do not brush aggressively. You could wear down the enamel layer that protects dentin.

Smoking Tobacco is a Big Threat to Dental Health

  • Smoking changes the color of teeth and produces bad breath.
  • Smoking is linked to cancer
  • Smoking weakens the persons immunity, and delays healing of tissues.  
  • Smokers are at high risk of gum diseases. 
  • Smokers have the double threat of losing teeth one way or the other
  • Smokers are twice to be expected to need root-canal treatment

So, if you are a smoker, do your teeth a much-needed favor and quit smoking.

Health Benefits of Flossing Your Teeth

  • Flossing is intended to remove plaque from between the teeth, where a toothbrush is unable to reach.
  •  Flossing removes trapped debris between the teeth. This left-over tiny food particles become cause of bad breath. Flossing helps maintain teeth hygiene 
  • Flossing can be hard for children and old adults.  Instead of giving up on flossing they should buy ready-to-use flossers or tools from the drug store.

Importance of a Mouthwash for Dental care

  • Importance of a Mouthwash for Dental Care
  • Mouthwash is not an alternative for brushing your teeth. But it enhances cleaning regime.
  • Mouthwashes are very effective to remove bad breath
  •  Some mouthwashes contain essential oils that are helpful for dental health.
  • Mouthwashes containing chlorhexidine, help control plaque and gingivitis

When to See Your Dentist ?

  •  
  • A person should see a dentist after every 6 months for a check up
  • During a routine dental examination, a hygienist will clean your teeth thoroughly.  
  • If you notice a change in their mouth, that is the time you should visit a dentist.
  • You need to address the gum diseases at an early stage. Must pay a visit to your dentist.  If left untreated these diseases can lead to bone loss in your jaw.

How do sugar and starch affect oral Health?

  •  When you eat sugar, the bacteria in your mouth create acid. This acidic environment causes tooth erosion
  • The WHO recommend that we should keep our sugar intake below 10 percent of our daily calories
  • When you eat starchy food, it breaks down to simple sugars, again bacteria produce acid by feeding on sugar and then damage the teeth enamel.  
  • You should replace sugar with fiber-rich fruits and vegetables, grains, nuts as well as dairy products for oral health

Why Fluoride is Necessary for Healthy Teeth ?

  •  Fluoride fights germs that can lead to tooth decay.  
  • Many Dental experts believe that fluoride helps stop cavities, and it is a common ingredient in toothpaste and mouthwash.
  • Drink plain water instead of Sugary soft drinks
  •  The acid in soda drinks attacks teeth. It may lead to creating cavities and stains on the tooth surface and erosion in the inner structure of the tooth

Drinking Plain Water

  • Drinking plain water or unsweetened tea throughout the day.
  • If you must drink sugar-sweetened drinks then limit them to meal times and in small volumes

The Effects of Coffee , Tea and Wine on Dental Health

  • All dark colored drinks affect the teeth enamel and even dentin.
  • Coffee also contains acid, which is corrosive to tooth enamel
  • White wine is more acidic than red and is therefore more efficient to abolish tooth enamel. So, anything over moderate ingesting is harmful.

Citrus Fruits and Dental Health

  • Citrus fruits are great source of vitamin C. vitamin C is necessary for the function of gums and teeth.
  •  All citrus fruits including oranges, grapefruits, lemons are highly acidic. Acidic food softens the tooth enamel, which makes teeth vulnerable to damage.
  • These fruit acids create a development of calcium chelation on tooth enamel, means that the acids bind to calcium and strip it away.
  • Preserved fruit juices from the market are even worse, as they are containing added sugars too

Eating Crunchy Fruits and vegetables is actually good for your teeth

  • We should give some work to our teeth and gums. Soft and ready to eat foods are very easy to chew but not good for your teeth.
  •  To keep your teeth healthy and strong, eat fresh, crunchy produce that contains more healthy fiber

Remineralization of your teeth

  • With age you lose the minerals in your teeth. This may be caused by eating sugary and acidic food
  • Once the enamel or bone are gone, there is no way to grow them back without substituting the tooth completely.
  • However, prevention is better than cure, it is possible to let it not happen. By providing minerals with lifestyle changes and home remedies, you can help your teeth.
  • Dairy products contain calcium and phosphate and may help you to rebuild lost minerals of teeth.

Chewing Sugarless Gum

      Sugar free gum helps get rid of sugar and plaque from teeth and encourage salivary glands to produce saliva   

Seafood May Heal periodontitis

Periodontitis is kind of gum disease which causes inflammation of the gums, triggering them to separate from the tooth. That may result in many bacterial infections causing tooth and bone loss. Omega -3 fatty acids and vitamin D, and calcium in fish play an important role in keeping teeth, gums and jaw bones strong and healthy. Omega-3 fats may help to reduce oral inflammation as well.

Conclusion

                   Your oral health is related to our whole body. Good oral health is significant both for eating and digesting food.  When your teeth are healthy, you are healthy too. If you do not take care of your teeth now, chances are you will lose or wear them out prematurely.  taking balanced diet and keeping your teeth clean is a necessary favor that you must do.

Disclaimer

The information in this article is for general informational purpose only. Nothing here should be taken as medical advice for any individual case or situation.

Happy Monday My dear kind WordPress neighbours. 😁😄

Touching the tail is a big offense for my cats. Grandma Alex and grandson Ambrie are in this video. Ambry will touch everything that moves, not his fault, just an instinct. Grandma should know. The same thing Alex did with her mother Sophie years back and Sophie spanked Alex. When instinct rules, lessons are never learned. To learn a lesson we need bigger brains than our instincts. My cats had the power to change me. I learned selfless service, humbleness, patience, and accepting a sense of loss and grief when anyone of my cat died. I adopted cats in 2018.

Amazing nutrition and health benefits of Fish Eggs or roe   

Eggs, yes same old eggs! But today I am talking about health benefits of fish eggs. Fish eggs have special name and they are called’’ Roe’’. The roe we eat are unfertilized eggs like those of chicken. Since time unknown, fish eggs have been used as food

The most common source of roe

Most popular fish roe comes from salmon, mackerel and trout. Roe are fully ripe fish eggs. They are used both as a main dish and as a garnish for a side dish. They can be eaten both fresh and cooked. Fish eggs grew more and more popular with the time. As they are packed with a variety of nutrients like vitamin D, vitamin B12, and omega-3 fatty acids.

 There are two major types of Roe,

 There are two types of roe; hard and soft. Hard roe is the unfertilized eggs that come from some species of female fish. Soft roe is also called’’ milt” or the semen of the male fish. Japanese popular dish Shirako is actually milt

 HOW To clean the roe?

Simply rinse fish eggs under cold running water, then leave to drain for a few minutes before cooking. Fresh roe is seasonal and it is available only during spring when fish are reproducing. Unpreserved fish eggs are called ‘green eggs.  

Some nutritional facts about Roe

1.The most important benefit of eating them is that they provide omega 3 fats. Omega-3 fats are anti-inflammatory.

  •  Fish eggs are low in calory but rich with amino acids and proteins.  Fish roe is a complete protein -rich food, means it has all the essential amino acids our body needs.
  • They contain important minerals like selenium, and magnesium
  • Vitamin B-12 in roe is good for mental health, and energy metabolism
  • Fat-soluble vitamin D.
  • Fish eggs are good for diabetes patients, as they are low in carbohydrates and high in proteins. Animal proteins are necessary for the function of muscles.

Two major types of fish eggs or Roe; Masago and Tobiko

Masago

Masago are the eggs of a small fish named capelin. Capelin is silvery green and mostly used to produce fish oils and fish meals. These fish are very small in size and produce tiny eggs. The eggs have bright orange color and a specific gritty texture. The taste of Masago is slightly buttery. Masago is mostly used as a garnish for a meal. For example, Masago is common garnish on sushi rolls and many other rice dishes.

Nutrition facts about Masago are as under;

  • High quality Proteins
  • Omega-3 fatty acids
  • Vitamin B-12 that helps with energy production and nerve health and other important bodily functions
  • Magnesium
  • Selenium is a mineral that reduces stress and plays critical roles for your thyroid and immune system
  • Sodium
  • Phosphorus

Tobiko Roe

Tobiko come from family of fish called flying fish species. As compared to Masago, Tobiko is more expensive and sought out. Tobiko eggs are also tiny in size and orange in color but brighter than Masago. These are also used in sushi. The eggs have typical texture and burst into mouth when eating. Tobiko eggs are preserved with salt.

Nutrition facts of Tobiko

There are many nutritional similarities between Masago and Tobiko. The flavors of roe vary from species to species. Following are the dietary facts of tobiko.

  • Proteins
  • Omega-3 fatty acids
  • Phospholipid fats
  • High cholesterol (if eaten in moderation it does not pose threat to health)

What is Caviar roe?

Though all fish eggs are roe but not all roe is caviar as caviar belongs to wild sturgeon. Caviar is very delicate and pure luxury food. Very expensive and being very rare caviar is much loved in the cookery world.

Some important facts about caviar

 Caviar comes from wild sturgeon fish and paddlefish. Female fish can lay eggs either fertilized or unfertilized. The roe we eat are essentially harvested prior to being fertilized. Sturgeon roe is small in and shiny in appearance. But the color varies from green to black as well as yellow to green. The texture is crunchy and taste is slightly sweet

How caviar is served?

 Caviar is often served on a bed of rice and eaten with a spoon made of mother of pearl.  Eggs are retrieved from the fish then preserved in salt for 2 to 3 months. Many species of wild sturgeon are categorized as endangered. Therefore, caviar is costly being less available. The age of wild caviar is over now and farmed caviar is used in the cuisine

What is beluga caviar?

The most expensive among all roe is beluga caviar. It has smooth buttery texture and flavor like hazelnut. Beluga fish takes almost 20 years to get mature enough to start reproduction. Again, the beluga fish reproduces once in every several years. This slow reproduction is responsible for making caviar even more costly.

 Salmon roe and its nutritional benefits

Salmon roe is a good source of vitamins and potassium. It has deep orange color and bigger size than other fish eggs. The eggs are lustrous and somewhat transparent. Salmon roe is preserved in salt or marinated in soy sauce. It is high in nutrition and smells wonderful. Salmon eggs are low in calories and they have anti-inflammatory qualities

Potential Risks of eating fish eggs or roe

  1. Eating too much of roe can lead to higher risks of elevated blood pressure, stroke and heart disease. These risks are due to presence of high cholesterol and sodium in roe.
  2. Fish is a common allergen. It is possible to be allergic only to some specific fish or fish eggs. Fish allergy can develop at any age. If you suspect fish egg allergy and symptoms of skin rash, lip or tongue swelling ,headaches, nausea, consult your healthcare provider immediately.
  3. Fish eggs are high in purines, not good for people with gout or arthritis.
  4. Some species of fish eggs contain toxins that can make you sick.

Conclusion

Roe or fish eggs are beneficial for health, because they have healthy nutrients. Roe consumption helps to retain youthful looks with antiaging and antioxidant capabilities. Expecting women should include seafood in their diet for fetal health. Sometimes roe has high sodium when prepared and sodium is added. That can be damaging to health. Both fish and fish eggs provide high quality proteins. They maintain healthy metabolism and strong heart, including many other health benefits.   

                                                     How to describe our 5th. taste umami ?                  

We distinguish 5 basic tastes by our tongue, sweet, bitter, salty, sour and umami or savory. These tastes give information to our brain about what kind of food we have just eaten. A Japanese chemist Kikunae Ikeda discovered our fifth taste “Umami” in 1907. Most of our taste buds on the tongue can detect Umami taste and umami has its own distinct receptors both on tongue and in some areas of duodenum.

 It was not until 20th.  Century that umami got its recognition as the 5th basic taste. Scientists agreed to list it alongside other basic tastes.   Proteins are important part of our food and umami helps to recognize both proteins and amino acids in food.

MSG and Ajinomoto

In Japan MSG(monosodium glutamate ) is called Ajinomoto. Though Ajinomoto is a company but they were the first to find this MSG. It is used in cooking as a taste enhancer with an umami flavor. Stews and meaty soups have natural umami or MSG flavor. Ajinomoto is the purest umami flavor. Usually, it is derived from sugar cane cassava or corn.

Finding umami flavor in food

There are certain foods that contain strong umami flavor like aged cheese and soy sauce. Aging and fermentation in food process break down proteins and create free glutamate that has umami taste. While some of our foods carry umami flavor naturally. Following are well known umami foods.

  1. Meats
  2. Sea food
  3. Mushrooms
  4. 4.Parmesan cheese

5. Tomatoes

6. Eggs  

7. Seaweeds

8. kimchi (fermented lettuce)

9.Miso   

11. soy sauce

12 . granulated garlic

13. caramelized onions 

14. MSG(Ajinomoto)  

 Umami comes from 3 compounds that are naturally found in plants and meat: glutamate, inosinate, and guanylate. So, umami is both savory and meaty in feeling. We taste umami through taste receptors that typically respond to glutamates and nucleotides, which are commonly present in meat broths and fermented food.

Some distinct features of umami that set it apart from other tastes.

  • Umami spreads all over the tongue
  • Umami stays longer than other basic tastes
  • Umami stimulates more saliva than other tastes.  
  • umami gives a wholesome and satiating feeling

How to attain umami taste in cooking food?

  • Using ingredients rich in glutamate will enhance the flavors of any dish.
  •  Fill your pantry with food like soy sauce, ketchup, miso, ranch dressing, Worcestershire sauce etc.,
  •  All kinds of meats, sea food, and fish provide strong umami taste. These are good source of protein as well. 
  •  if you want the purest form of umami just sprinkle monosodium glutamate on food.
  • Some vegetables like tomatoes, seaweeds, and mushrooms provide glutamate that’s basically umami taste.

Monosodium glutamate and umami taste

MSG and umami use the same molecule of an amino acid to activate our taste receptors.  Mono sodium glutamate, an alternative to sodium chloride

 sodium chloride is one of the leading causes of heart diseases. To reduce sodium in food, umami seasoning can be an alternative. SGM enhances and intensifies the savory taste even without table salt. people who need low salt food can benefit from SGM or umami flavor.

You don’t need to turn to artificial ingredients to get intense and rich umami flavors. Umami comes naturally in many diverse foods. Initially umami was isolated from seaweed in crystal form. It is not difficult to find it in plants. You can get it from seaweed, tomatoes, dried mushrooms and caramelized onions avocado, marmite and yeast spreads.  Even MSG is a natural ingredient derived from the fermented yeast.  Fermented foods like soy sauce and miso are also great ways to add umami to food. A good chef does not need Ajinomoto (MSG) in cooking. Japanese food being unique and delicate charms people, therefore the term umami has become quite attractive. umami satisfies the taste cravings and makes a bland dish wholesome and interesting.

                                                Neck pain and its Causes

 Our neck or cervical spine is a complex web of nerves, bones, muscles and joints. Neck provides support and mobility to head, but sometimes it can become sore or rigid. Neck pain makes every day life difficult .  

There are a number of problems that cause pain in the neck. Some irritation along nerve pathways in the neck can cause pain in the shoulder, head, arm, and hand.

Neck pain usually goes away within a few days or weeks, but pain that lasts for months could signal an underlying medical cause that needs to be addressed. Early diagnosis and treatments are  key for the best results.

The intensity of the neck pain

Neck pain can be negligible and easily ignored to unbearable and interfering with daily life.  Sometimes neck pain can lead to a rigid neck and reduced movement in the neck. Neck pain can be either acute or chronic depending on how long it lasts.

 The Types of Neck pain

 Neck pain can be intense and located in one place, or it might feel less severe but spread across a broader region. Sometimes the pain radiates to the head. Other times it can be with a muscle spasm in the neck. But less common one is shock -like pain or tingling may travel down into the shoulder or arm.  

‘A doctor should be consulted if pain does not go away and life becomes difficult.’

  Signs and symptoms of Neck pain

Some signs and symptoms associated with neck pain could indicate a pinched nerve. Maybe there is an underlying disease or infection. The concerning signs and symptoms include fever or chills, pain or tingling in the limbs. Also, if the person has problem with balance or coordination. Severe neck pain can originate from an injury, such as a hard fall or car crash and needs emergency care of the person affected.

Neck pain usually involves one or more of the following symptoms and signs.

  • Headaches
  • Rigidity in neck
  • General sore feeling
  • Difficulty of picking objects
  • Intense pain  
  • difficulty to bear the head high

The development of neck pain

Neck pain is common among grownups, but it can happen at any age. It can develop suddenly, such as from an injury, or it may develop slowly over time, such as from years of poor posture or wear and tear.

The pain can usually be eased with self-care, such as rest, icing the painful area, or improving posture. Sometimes medical treatments are needed, such as medication or physical therapy. If nonsurgical treatments are not helping, surgical options may be considered finally.

                The most common causes of acute neck pain

  1. Poor posture
  2. Repetitive motions
  3. Injury

The most Common causes of chronic neck pain

  1. Cervical herniated disc
  2. Cervical osteoarthritis
  3. Cervical degenerative disc disease

Some Other neck pain causes

1.  infection.

2.  myofascial pain syndrome

3.  fibromyalgia

4.  spinal tumor

5. Stress

Risk factors of neck pain

Psychological risk factors, such as stress, lack of social support, anxiety and depression are the most important risk factors for neck pain. In terms of the biological risks, neck pain might happen as a result of certain diseases, such as neuromusculoskeletal disorders or autoimmune diseases.

Neck pain is multifactorial disease .and is a major problem in the present society. Although neck pain may not be the most common musculoskeletal disorders, it is still very important and common.  

 Since there is inclination for neck pain to become a chronic problem, it is important to enable prevention and early diagnosis. There are a number of risk factors which can contribute to its development. However, there is more indication for some risk factors, such as lack of physical activity, duration of daily computer use, perceived stress and being female.

some common Psychological factors behind neck pain

Overall, factors such as stress, anxiety, depression, low sleep quality, and alcohol consumption might play some role in changing the central pain processing within the spine, brainstem, or cortical levels.

  1.  Stress is related to pain and disability.  Studies have found that persons with neck pain had significantly more symptoms of stress than those without neck pain, and that constant and/ or regular feelings of stress was significantly associated with an increased chance of reporting neck pain. 
  2. Anxiety is related to different kinds of chronic pain as well as disability. People with neck pain have reported higher levels of anxiety, and anxiety has also been found to intensify pain and disability.
  3. The relationship between sleep quality and neck pain is cyclic as both can lead to the other. People with low sleep quality are at a higher risk of neck pain

 Furthermore, poor sleep quality can lead to an increase in the symptoms of depression for people with high intensity neck pain.

 Computer work related neck pain 

 Working with a computer is considered to be a professional condition that causes neck pain. Multiple factors have been suggested to play key roles in the development of computer-related neck pain, including posture, duration of working at a computer, psychological stress, tedious movements, lengthy static loads, and the psychosocial effects of the working environment.

Neuromusculoskeletal disorders

Neuromusculoskeletal disorders target the bones, muscles, and nerves, and can manifest themselves in numerous ways. Neck pain is one of the most common and obvious complaints of patients with these disorders. Some of the neuromusculoskeletal disorders are the following.

  1. Cervical spondylosis
  2. Fibromyalgia
  3. Cervical radiculopathy
  4. Whiplash – associated disorders

Autoimmune diseases and their role to cause neck pain

Autoimmune diseases are a chronic and clinically varied group of diseases that occur in immunocompromised individuals. These diseases affect various organs and tissues throughout the body. With some autoimmune diseases, the muscles, joints and nerves can be the target of the immune system. Therefore, they are also likely to affect the cervical spine. The most important autoimmune diseases are ankylosing spondylitis, rheumatoid arthritis, polymyalgia rheumatica, multiple sclerosis, systemic lupus erythematosus, psoriatic spondylitis and   myositis,

The role of Genetics  

Genetic vulnerability plays an important role in the development of complex diseases. Finding the genetic contributions to complex traits is one of the greatest challenges facing modern medical genetics. The identification of the genetic factors of complex diseases can help provide some understanding of the pathogenesis of the diseases. These genetic factors seem especially important in the development of neck pain in early youth, while their role could be considered negligible at older age.

Age as a risk Factor

Aging is the most important risk factor for the most chronic pain, so identifying protective and risk factors is significant for raising awareness about effective preventative measures. To reduce the damage and suffering of the patient early diagnosis is essential.  Naturally, the normal anatomy of the cervical spine changes at advanced ages. Which can cause neck pain and disability in the long run.

Conclusion

There is high prevalence of neck pain around the world. Unfortunately, neck pain and chronic neck pain, is often multifaceted and cannot be easily managed. There are many potential risk factors, such as history of previous neck injury or medical history of low back pain. Some researchers have shown that people with chronic neck pain were more likely to suffer from psychological disorders compared to those without neck pain. Physical inactivity in youths was associated with an increased risk of cervical pain. Then there are some occupational factors that are preventable. Patients of musculoskeletal disorders should benefit from rehabilitation services. Therefore, it is important to find a cost-effective diagnostic method and treatment plan. Health should be the first priority for every person. After all, our body is the only place we can live.

Disclaimer.

The content here is for your information only. It is not an alternative to professional medical advice. likewise, it should not be used to diagnose or treat a disease. Please consult your healthcare provider if you have any questions or concerns. The information I have provided here does not guarantee benefits.

How to keep our bones healthy and strong naturally ?

Building healthy bones is absolutely important for our wellness. But most people take bone health for granted. The symptoms of bone loss appear very late when a significant damage has already occurred. Fortunately, there are so much precautions and measures that we can have to save our health. We need to discover some trustworthy ways that can help us to maintain healthy bones. These measures keep our body strong for the rest of our lives.

What are our bones made of?

Our bones are living tissues made of calcium and collagen (Dorozhkin, 2007). Collagen is a protein that provides softness and flexibility (An et. al, 2004). Whereas calcium is such a mineral that provides hardness and strength to bones. This ideal combination makes bone flexible and strong. The bones become hard enough to bear the pressure.

Natural break down of bones

At a young age our body makes new bone faster than it breaks down old bone. Our bone mass keeps increasing. Bones reach their maximum mass density when we are around age 30. After that, bone remodeling starts. We lose little more bone mass than we gain. The higher our peak bone mass, the more bone we have; in the bank’ and the less likely we are to develop osteoporosis as we grow old. osteoporosis means our bones become fragile as we age.  Luckily, many diet and lifestyle habits can help build solid bones and maintain their strength.

When to start a Healthy bones plan?

 The ideal time to make our bones healthy is always now. Because it is always necessary to take care of our bones at every age. We have to make sure that as we get older our bones stay healthy too. There are many things to take into consideration to keep our body healthy and strong. Bones not only carry the weight of our bodies but also allow us to move. They protect our vital organs from injury as well.

11.Factors that play a great role in the development of osteoporosis

1.Physical activity: People who are physically sedentary have a higher risk of osteoporosis than those who stay active

2.Gender: You are at more risk of osteoporosis if you are a woman, because women have less bone tissue than do men.

3. Ethnicity: You are at greatest risk of osteoporosis if you are Asian.

4.Family history: If you have a parent or sibling who has osteoporosis that puts you at more risk of getting this condition.

5.Hormone levels: Too much thyroid hormone can cause bone loss. In women, bone loss increases intensely at menopause due to dropping 6.estrogen levels. Prolonged absence of menstruation before menopause also increases the risk of osteoporosis.  However, in men low testosterone levels can cause a loss of bone mass as well.  

7.Age factor: Your bones become thinner and weaker as you age.

8.Stature: You are at risk if you are tremendously thin or have a small stature because you might have less bone mass to draw from as you age.

9.The Quality of diet: A diet low in calcium contributes to reduce bone density, early bone loss and an increased risk of fractures.

10.Smoking and alcohol: Research suggests that tobacco use backs up weak bones. likewise, regularly having more than one alcoholic drink a day for men may increase the risk of osteoporosis.

11.Eating disorders and other conditions: Strictly restricting food intake and being underweight weakens bone in both men and women. More over weight -loss surgery and conditions such as celiac diseases can affect your body’s ability to absorb calcium.

          Parents must make sure that their children get the vital ingredients in food for healthy bones.

 10 natural ways to keep our bones healthy

Eating plenty of vegetables

We need vegetables that are rich with minerals and vitamins. Vegetables are great help for our bones. They are one of the best sources of vitamin C, which stimulates the production of bone -forming cells. Moreover, antioxidant effects of vitamin C may protect bone cells from damage.

Vegetables also seem to increase bone mineral density. A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.

 Strength training and weight-lifting exercises

The resistance training or weightlifting exercises help to increase bone density. These are high impact exercises. The reason is that bones grow in response to pressure and weight. When we put more weight on our bodies, our bones send signals to our bone matrix to become thicker. The heavier you lift the stronger your bones will become. Weightlifting also increases circulating levels of hormones like testosterone and growth hormones. These have a valuable effect on bone mass.

Get enough proteins and potassium

Getting enough proteins is very important for healthy bones, in fact, about 50%of bone is made of protein. Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone construction and breakdown.

‘However, concerns have also been raised that high-protein diets filter calcium from bones in order to counteract increased acidity in the blood’.

Still, studies have found that this does not happen in people who consume up to 100 gram of protein daily, as long as this is balanced with adequately of vegan foods and enough calcium intake.

In fact, research suggests that older women, in specific, appear to have better bone density when they consume higher amount of protein.

What is more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss. If you need to boost the amount of potassium in your diet menu, make healthy food choices. Bananas, oranges mushrooms prunes, dates peas, pumpkins zucchini, potatoes apricot, tomatoes are rich with potassium.

Eat high calcium foods throughout the day.

Calcium is the most important and the most basic mineral for the health of our bones. We must consume adequate amount of calcium through our food each day. Good sources of calcium include yogurt, orange juice, mozzarella cheese, milk, sardines, soy, okra and salmon. Calcium is important for bone health as well as proper functioning of our nerves, muscles, and bread.

 Naturally old bone cells are regularly broken down and replaced by new ones, it is important to consume calcium daily to protect bone structure and strength,

The RDI for calcium is 1000, mg per day for most people, although teens need 13000 mg and older women require 1200 mg. 

It is also best to get calcium from foods rather than supplements  

Get plenty of vitamin D and vitamin K

Our skin makes vitamin D through sun exposure. But this amount of vitamin D is not enough for our body. Vitamin D and vitamin K are extremely important for building strong bones. Vitamin D helps your body absorb calcium. People with low vitamin D levels incline to have lower bone density and are more at risk for bone than those who get enough.

You may get enough vitamin D through sun exposure and food sources such as fish, liver and cheese. The best sources of vitamin k1 are leafy green vegetables. Even then many of us need to supplement with up to 2000 IU of vitamin D daily to maintain best levels. Getting satisfactory amounts of vitamin D and K2 from food or supplements may help protect bone health.

Stay away from very low- calorie diets

Low – calories diet can harm our bones, create muscles mass loss and slow down our metabolism. Studies have shown that diets providing fewer than 1000, calories per day can lead to lower bone density in normal- weight, overweight or obese individuals. To build and maintain strong bones, follow a well- balanced diet that provides at least 1200, calories per day. It should include plenty of protein and foods rich in vitamins and minerals that support bone health.

Low – calories diet reduces bone thickness, even when combined with resistance exercise.

The benefits of taking a collagen supplement

There is evidence that suggests collagen supplements may help protect bone health. Collagen is the main protein for bones. It contains the amino acids glycine, proline and lysine, which help build bone, muscle, ligament and other tissues.

Collagen comes from animal bones and is commonly known as gelatin.

Sustaining a constant, healthy weight

Apart from eating a nutritious diet, maintaining a healthy weight can help support bone health. For example, being underweight increases the risk of osteopenia and osteoporosis. This is especially the case in postmenopausal women who have lost the bone -protective effects of estrogen.

In fact, low body weight is the main factor contributing to diminish bone density and bone loss in this age group. On the other hand, some studies suggest that being overweight can damage bone quality and upsurge the risk of fractures due to the stress of excessive weight.  

            Overall, repeatedly unstable weight gain seems mostly damaging to bone health, as well as losing a large amount of weight in a short time.  Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

You need nutrition high in magnesium and zinc

Along with Calcium many other minerals also play a role for maintaining bone health including magnesium and zinc. Magnesium plays a key role in adapting vitamin D into the active form that promotes calcium absorption.

Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Dark chocolates, avocados, almonds, cashews, Brazil nuts, legumes, tofu, chis seeds are high in magnesium. Supplementing with magnesium glycinate, citrate or carbonate may be beneficial.

Zinc is a trace mineral needed in very small amounts. It helps make up the mineral portion of your bones. Zinc endorses the formation of bone-building cells and prevents the excessive breakdown of bone.

Good sources of zinc include beef, shrimp, spinach, flaxseeds, oysters and pumpkins seed

Consume foods high in omega -3 fats

Omega-3 fatty acids are well known for their anti- inflammatory effects.

They have also been shown to help protect against bone loss during the aging process. In addition to including mega -3 fats in your diet, it’s also significant to make sure your balance of omega -6 to omega-3 fats is not too high. Omega -6 fatty acids are found in corn, soybeans, sunflower oils, fish, nuts, eggs, poultry and meat. Generally speaking, it is best to aim for an omega -6 to omega-3 ratio of 4:1 or lower.

Plant sources of omega -3 fats include chia seeds, flaxseeds and walnuts. 

Conclusion

Bone health is important at all stages of life. By optimizing your diet, supplement, and fitness regime you can actually keep your bones healthy and strong. You can slow down the process of bone loss with aging our bones lose density. Nevertheless, having strong bones is something people incline to take for granted. Luckily, there are many nutrition and lifestyle habits that can help build and maintain strong bones – and it is never too late to start

References

Dorozhkin, S. V. (2007). Calcium orthophosphates. Journal of materials science42(4), 1061-1095.

An, K. N., Sun, Y. L., & Luo, Z. P. (2004). Flexibility of type I collagen and mechanical property of connective tissue. Biorheology41(3-4), 239-246.