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Are you at risk for osteoporosis? Symptoms, Causes, and Test.

Are you are at the risk for osteoporosis? let’s find out

There are some common symptoms to identify the risk of osteoporosis: a simple fall or injury that can cause fractures, a decrease in height with age, bending of the back, Dowager’s hump syndrome, etc. all of these are symptoms of dreaded osteoporosis.

What is osteoporosis?

It means a condition that causes bones to become brittle and weak, so weak that slight stress on bones, like coughing, lifting, and bending over can cause a fracture.

Why does osteoporosis happen?

It happens due to the imbalance of some hormones that cause calcium from bone to release in blood in large quantities living bones porous and fragile over the years.
Reducing bone density by 30 to 40%

Bone making is a continuous process your bones are regularly remodeling discarding old and replacing it with a new one.

The strength of our bones can be measured by its weight and density.
Is maximum in our 30’s (bone mass)
Higher the bone mass, the less likely it is that we lose it during normal aging.

How does osteoporosis affect the nervous system?

Osteoporosis is a skeletal disorder that increased the risk of fracture. Osteoporotic fractures cause increased inability and fatality in bones, it also suggests that osteoporosis may be a clinical indication of an underlying disbalance in CNS (central nervous system) causing disease process and affecting multiple systems.

The musculoskeletal system and the central nervous system, are primarily affected systems here, Vitamin D deficiency is a major contributor for osteoporosis and osteoporotic fractures. Its effects are propitiated by the development of the cerebrovascular disease, postural instability, muscle weakness, and bone fragility. Thus, osteoporotic fractures result from both bone and brain disease.

Nutritional needs for healthy bones.

  1. Calcium
  2. Protein
  3. Phosphorus
  4. Vitamin D

Who is at high risk for osteoporosis?

A recent study on women’s health initiative suggests that 40% of women are at risk of developing and osteoporotic fracture in their lifetime.
Most patient’s majority of which a woman is already osteoporotic because of its characteristics like no pain and no symptoms.
Osteoporosis progresses without one’s knowledge and is also described as a silent thief that robs calcium from our bones.
Osteoporosis can occur in anybody.

There are certain factors that increase the risk of osteoporosis.

  1. Family history of osteoporosis.
  2. An Inactive Lifestyle and Aging.
  3. Females are more susceptible than men due to thinner and lighter bones and lower bone mass.
  4. The decrease in estrogen levels in women after Menopause these hormones aids calcium absorption.
  5. Lower testosterone levels in men.
  6. Early Menopause either natural or surgical.
  7. Taking Anti Seizure or Epileptic medication for a prolonged period may cause side effects of bone thinning.
  8. Cushing’s syndrome leading to hormonal imbalance which can induce bone loss.
  9. Poor absorption of calcium in the stomach and intestine due to injury or surgeries.
  10. Low calcium intake and Vitamin D deficiency.
  11. Cigarette smoking reduces calcium absorption in the intestine.
  12. Excessive caffeine intake tea or coffee. As these are diuretics and increases urination and cause removal of nutrients and minerals, they also reduce calcium absorption.
  13. Pre-existing chronic medical conditions like renal or liver diseases, arthritis, hormonal abnormalities, hypo- hyperthyroidism leads to reduced calcium absorption.
  14. Parity in women(no. of children).

How to test for osteoporosis? (Diagnosis)

Testing Bone Mass:

(DEXA) Dual Energy X-Ray Absorptiometry.
Bone densitometry scan for the age of 35 or more only with consultation from your doctor.

Frequency:
Every 3 years for a healthy individual.
Every six months for the osteoporotic patient
Once annually for people with osteopenia

Prevention:

Preventive measures that should be done are as follows:
1. Maintain a steady diet with calcium and Vitamin D.
2. Exercise regularly
3. Weight control
4. The more you use your bone the more it becomes stronger to keep them healthy with an Active Lifestyle.

Cucumber Soup Recipe For Glowing Skin

Recipe Type: Soup

This bowl of delicious soup is rich in calcium and vitamin A to treat your skin with an extra glow.

Use:- Glowing skin, Refreshing, cooling effects.

Category: Suitable For Vegetarians 

Preparation time: 10 min

No cooking required

 Servings for: 4

Ingredients:

Cucumber, Curd, Mint, Salt.

Quantity:

  • 2 cups roughly chopped cucumber
  • 3 to 4 tbsp mint leaves 
  • 2 and 1/2 cups thick fresh curds (yogurt).
  • Salt to taste.

Recipe:

Blend all the ingredients in a blender, add a little cold water if the mixture is too thick, refrigerate and serve chilled.

Cucumber soup for glowing skin
Cucumber soup for glowing skin

Nutritive values per serving

  • Energy: 158 calories 
  • Protein: 5.8gm
  • Carbohydrates. 8.4gm
  • Fat: 8.2gm
  • Calcium: 276.3mg
  • Vitamin A: 248.6 mcg

Skin Benefits:

1. Curd for skin: Yogurt moisturizes your skin and naturally heals dry skin. The lactic acid in the yogurt acts as an exfoliator helps in shedding dead skin cells and fights against early signs of aging. It is also a great ingredient for face packs.

2. Cucumber for skin: hydrating properties help in rejuvenating dull and dry skinCucumber contains B vitamins like niacin and riboflavin along with vitamin C and zinc which are key to maintaining perfect glowing skin. It also keeps your skin cool and refreshed.

3. Mint: The mint leaves contain vitamin A and salicylic acid that maintain the secretions of sebum oil in the skin. Oily skin is prone to acne. Mint is a strong anti-bacterial and anti-fungal, mint leaves prevent inflammation and cure acne.

  • Brightens Your Complexion. 
  • Mint has an extremely refreshing and cooling effect on your skin.
  • Hydrates Your Skin.
  • Tones Your Skin.
  • Rejuvenates Your Skin.
  • Slows Aging.

Health benefits:

Curd is packed with several essential nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.

Healthy Digestion

Curd acts as a great probiotic. The good bacteria present in curd helps to clear the digestive system. It improves our gut activity and is good for treating an upset stomach. An advantage of curd is that it is light on the stomach and easy to digest.

Improves immunity:

Curd helps in boosting your overall health and to create a strong immunity against cold/flu and other common airborne diseases.

Stronger bones and teeth

Curd is rich in calcium and phosphorus, thus it helps in the development of strong bones and teeth.

Helps in weight loss

Curd prevents the accumulation of cortisol (a stress hormone) in our body, which leads to obesity and hypertension. adding curd in your diet can reduce your weight by decreasing stress eating habits and promoting healthy gut activities. It also works as a great mood-lifter.

Enjoy and Keep Glowing… 🙂

Yoga for beginners: Benefits and Facts

INTRODUCTION

Yoga is an excellent form of exercise that carries with it many immediate and long-term benefits. From improved flexibility to stronger bones and muscles yoga practice is useful for all.

However, yoga for beginners can be confusing if you are unaware about it, yoga is not just about moving and bending through different poses.

 Yoga quiets the mind of all distracting thoughts from the outside world it quiets the mind chatter, bringing you to a place of peace within yourself.

Being mindful of your thoughts will allow you to be calm and truly connected with your body.

Thus, realizing the cycle of mental and physical peace that will allow you to enjoy life and all the incredible things that life has to offer.

Yoga poses are much more than just a physical workout; this extends beyond your comfort zone with a sense of peace, calmness, and psychological poise.

YOGA FOR BEGINNERS GUIDE:

Some most basic yoga poses for beginners are:

Easy Pose (Sukhasana) or Seated Lotus Pose (Padmasana):

  1. Start in Staff Pose (Dandasana), both legs extended ahead of you. Grab onto your sitting bones and pull back the flesh to lengthen your legs and spine.
  •  Sit in a cross-legged position that is comfortable for you. You can sit on a chair or the floor, in Easy Pose (Sukhasana), in Half Lotus (Ardha Padmasana), or Full Lotus (Padmasana). Push your sitting bones into the base as you extend up through the spine.
  •  Lift the crown of your head up to the sky. Place one hand on top of the other and have the thumbs lightly touch. Gently close your eyes: Meditate.
Yoga for beginners
Seated Lotus Pose (Padmasana)

Benefits:

  • Calms the brain
  • Increases awareness and attentiveness
  • Keeps the spine straight
  • Helps develop good posture
  • Eases menstrual discomfort and sciatica
  • Helps keeps joints and ligaments flexible
  • Stimulates the spine, pelvis, abdomen, and bladder
  • Restores energy levels

CONDITIONS:

For the asans or poses given below:

  • Headaches caused by tension and stress. The yoga practice stretches the tense muscles in the upper body, releases endorphins (a “feel good” hormone), and relaxes the mind. 
  • It helps release tension by increasing blood flow to the muscles, making the nervous system less troubled, and reducing a chance of a headache or migraine.
  • Poses that put weight or pressure on the top and neck should be avoided.  If you suffer from migraines please avoid poses that dramatically raise blood flow to the head.
  • If your migraines are severe, avoid practicing yoga poses and rest in a dark room.

BENEFICIAL POSES

Seated forward bends- (Dwi  Hasta  Kulpa  Janu Shirshasana)

(both hands to the ankle to knee pose)

Seated forward bends release tension within the hamstrings and lower back and help prevent headaches caused by tension within the legs and lower back.

Yoga for beginners
Seated forward bends (Dwi  Hasta  Kulpa  Janu Shirshasana)

Benefits:

  • It calms the mind and helps relieve stress and mild depression.
  • Stretches the spine, shoulders, and hamstrings.
  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Give relief in the symptoms of menopause and menstrual cramps and discomfort.
  • Soothes headache and anxiety and reduces fatigue.

Seated twist- (Ardha Mula Matsyendrasana)

This poses can help prevent headaches caused by tension within the upper and lower back.

Yoga for beginners
Seated twist- (Ardha Mula Matsyendrasana)

Benefits:

  • Improves digestion and the processing of the liver and kidneys.
  • Relieves backaches, sciatica, and menstrual discomfort.
  • Stretches the upper body.

Child’s Pose (Hasta Garudasana in Balasana)

Any pose with this hand position helps in stretching the upper back and back shoulder, heads, and can help prevent headaches caused by tension in the muscles of the upper back.

Yoga for beginners
Child’s Pose (Hasta Garudasana in Balasana)

Benefits:

  • Releases tension in the back, shoulders, and chest.
  • Recommended if you have dizziness or fatigue.
  • Helps alleviate stress and anxiety.
  • Flexes the body’s internal organs and keeps them supple.
  • It lengthens and stretches the spine.

Corpse Pose (Shavasana):

After an intense yoga practice session,  the final resting yoga pose is Corpse  Pose or Shavasana, which helps deepen the connection between our physical body and mind and helps prepare both for meditation.

1.  Lie down on your back, shoulder blades tucked in, and legs apart. Relax your arms and let your palms face the roof. Let your fingers naturally fold. Relax your body into a normal, comfortable position.

2.  Close your eyes. Let your jaw normally separate as you relax your whole body as if it were sinking down to the floor. Release all tension from your body.

3.  Without allowing the mind to wander meditate on your breathing. as a result, you can reach a deep state of conscious relaxation both physically and mentally.

Yoga for beginners
Corpse Pose (Shavasana)

Benefits:

Note:

These are some basic poses of Yoga for Beginners. Just remember to start these with an empty stomach or a 3 to 4 hrs gap between a meal and your yoga session.

Stay fit.

Amazing Avocado: All about Health Benefits & Nutrition Facts

avocado
Avocado

Nutritional facts and health benefits of Avocado:

Introduction

Avocado is one of the most popular superfoods trending right now, and it’s easy to see why? Everyone is so enamored with this fruit. It is rich creamy and delicious but did you know it is also crammed with 20 different nutrients and good fats! You can even use it topically as a moisturizer for your skin and hair.

Let’s learn about the amazing avocado and its health benefits of:
  1. These are highly nutritious. The Amazing avocado fruit is popular for its high nutrient value and can be easily added to different dishes to add rich texture and good flavor. Avocado is often referred to as a superfood due to its high health properties.

Some of the nutrients found in avocado include vitamin K, folate, vitamin C, potassium, and vitamins b5 and b6 & E. It also contains small traces of manganese, magnesium, iron, copper, zinc, vitamin A, phosphorus and vitamin b1 b2 and b3.

  1. Avocados are loaded with fiber. Fiber is another nutrient that avocados are relatively rich in it. Its indigestible plant matter that can contribute to weight loss, reduced sugar spikes, and is strongly linked to a lower risk of many diseases.
  2. Eating avocados may help you lose weight. There is some evidence that avocados are a great weight loss friendly food. In one study people eating avocados with a meal are 23% more satisfied and had a 28 % lower desire to eat over the next 5 hours compared to people who did not consume this fruit.

Thus including avocado in your diet may help you naturally eat fewer calories and make it easier for you to stick to a healthy eating habit. Amazing Avocado is also high in fiber and very low in carbs these two attributes should help promote weight loss and to maintain a healthy real food-based diet.

  1. They’re great for vision. Avocado contains lutein and zeaxanthin (carotenoids) these photo chemicals are especially concentrated in the tissues in the eyes where they can provide antioxidant protection to help minimize damage from any harmful radiation including ultraviolet light.

As the mono-unsaturated fatty acids in avocado also support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene. Adding avocado to your diet may help to reduce the risk of developing age-related macular degeneration.

  1. They’re great for health during pregnancy, one cup of avocado provides almost 25% of your recommended dose of folate which is crucial during pregnancy and also helps lower your risk of a heart attack.
  2. It can lower blood pressure. 1 cup of sliced avocado provides 20% of your daily potassium, double of what you can get in a banana and 10% of your daily dose of magnesium. Both of which are crucial in controlling blood pressure potassium helps control blood pressure by relaxing your arteries and ridding the body of excess sodium.

Too much sodium increase your risk of fluid retention which makes you bloated magnesium is required for nerve and muscle function as well as bone growth and maintenance.

  1. They can reduce cholesterol. Avocados are full of good fat a cup of sliced avocados provides 32% of your daily fat recommendation but it’s mono and saturated fat which helps lower cholesterol this in turn helps lower your risk of heart disease and stroke.
  2. They can improve your digestion despite its creamy texture and avocado is high in fiber with approximately 6 to 7 grams per half fruit. Eating foods with natural fiber that can help prevent constipation maintain a good healthy digestive tract and lower the risk of colon cancer.
  3. This amazing avocado fruit is filled with monounsaturated fatty acids and avocado is one of the fattiest plant foods in the world with a total of 77 % of the calories due to fat; however the majority of the fat in the fruit is oleic acid.

This is a type of monounsaturated fatty acid which is also found in olive oil it’s highly beneficial for many health reasons; it is useful for reducing inflammation and has also shown signs to be beneficial on genes linked to cancer.

  1. Avocado is delicious and easy to add to your diet. These are not only healthy but they’re also incredibly delicious and go with many types of food. Like you can add them to salads and various make different recipes or eat them plain.
  2. For osteoporosis prevention, vitamin K is essential for bone health. Half of an avocado provides approximately 25% of the daily recommended intake of vitamin K. This nutrient is often overlooked but it’s essential for bone health. Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones.
  3. Folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and the delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin and dopamine which regulate mood sleep and appetite thus folate may help to decrease the risk of depression by preventing from effects of excess homocysteine.

Side effects and safety of avocados:

  1. Avocados are generally safe for most people when the fruit is eaten in normal amounts and it’s normally always safe when applying to the skin as long as it’s not applied for more than three months.
  2. It generally has very few side effects on the skin although some people do report mild itching; keep in mind that avocado has a lot of calories because of the fat content.

Precautions:

  1. If you’re pregnant and breastfeeding there is not enough reliable information about the safety of taking avocado.
  2. If you’re pregnant or breastfeeding stays on the safe side and stick to recommended diet food.
  3. Also if you have a latex allergy, people who are sensitive to latex can have an allergic reaction to avocado.

Tofu: for a plant-based diet, Why tofu is good for you?

Tofu
Tofu: for a plant based diet

Introduction:

If you follow a vegan or vegetarian diet it can easily become a task to fulfill all of your daily nutritional needs of essential proteins if you are not aware of Why tofu is good for you? and healthy food choices for a plant-based diet this article is for you.

A plant-based food lifestyle is becoming the new trend and people are more and more turning towards a healthy plant-based approach.

Sometimes people can find themselves stuck in choosing a well-balanced diet to fulfill daily requirements of all the nutrients, especially for proteins.

Protein is an essential nutrient that plays a key role in the growth and maintenance of our body, we need protein for proper development and working of our muscles, bones, and organ functioning. Other then this protein is also important for skin, hair, blood, and various cellular functions.

Protein is a macromolecule that breaks down into smaller molecules called Amino Acids. There are a total of 29 Amino Acid (AA) that our body requires for proper functioning.

Out of these 29AA, 9 amino acids cannot be synthesized within the body; they have to be consumed in the form of food (external sources). These are called “essential Amino Acids”. Not all protein contains all amino acids so we need to include various sources of proteins in combination to balance our diet.

Tofu:

It is a food prepared by soymilk; by coagulating soymilk and making it into curd, this curd is pressed into solid white blocks to make tofu.

checkout this video: How to make tofu at home?

Nutrition:

100 gm of tofu contains: 144 Total Calories with

Tofu: Basic Contents by % per 100 gm and Other Nutrients.
Healthybix.com
Tofu: Basic Contents by % per 100 gm and Other Nutrients
How to cook:

Tofu can be cooked with the most common methods like pan-frying, stir-frying, baking, grilling, and scrambling it. (For only Extra-firm and firm tofu)

Contents:

  1. Tofu contains Isoflavanoid it is a secondary metabolite of plant and acts as an estrogen supplement.
  2. Thus help reduce the probability of health problems in women due to decreased estrogen production.
  3. Soy also contains polyunsaturated fats (Like omega-3 and alpha-linolenic acid).

Health Benefits:

Some of the major health benefits of Tofu are:

  1. Tofu is an important source of protein.
  2. It may help lower LDL “bad cholesterol”.
  3. Reduced wrinkles and improved skin elasticity.
  4. It can help with weight loss when added to a proper diet.
  5. It may offer relief for certain symptoms of menopause.
  6. These may help protect against some cancers, and heart disease.
  7. Help reduce symptoms of PMS and osteoporosis.
  8. May reduce Your Risk of Diabetes, and prevent migraine headaches.
  9. Tofu is high in fiber content, and high-fiber diets keep your colon healthy.

Risks and Warnings:

Avoid tofu if you take medicines called MAOIs (mono amine oxidase inhibitors).

Note: over consumption may also present some risks.

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