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Diet For Bone Health Problems In Winter
The various activities we engage in throughout the day, whether it's walking, running, sitting, dancing, or climbing stairs, place demands on our bones and joints. Winter can pose challenges to their health, especially for individuals dealing with conditions like arthritis.
It becomes crucial to prioritize the well-being of our bones and joints during this season. Vitamin D levels often decline in winter due to reduced natural sunlight exposure. Given the significance of Vitamin D in maintaining bone health, its diminished absorption from dietary sources during this period can contribute to the potential deterioration of bones and joints. It underscores the importance of proactive measures to support bone and joint health, particularly in the winter months.
Nutrient-Rich Foods
The constant cycle of bone regeneration, with new ones forming and old ones breaking down, is a dynamic process in the body. During youth, this turnover is accelerated due to higher bone mass. However, as one ages, if proper maintenance of bone mass is neglected, it can lead to conditions such as osteoporosis. To fortify and sustain bone health, incorporating the following nutrient-rich foods into your diet is essential:
Dairy Products
Dairy products are rich in nutrients that are essential for good bone health, including calcium, protein, vitamin D, potassium, and phosphorus. Sustaining optimal calcium levels in the body is crucial, and a recommended approach is the consumption of fortified foods rich in vitamin –D is the key. At least three glasses of milk, especially if it serves as the primary calcium source. For those who find plain milk unappealing, incorporating it into smoothies or adding flavors can be a palatable alternative.
Spinach
Spinach emerges as a nutritional powerhouse, boasting a diverse array of essential nutrients, including calcium, iron, vitamins, and various minerals. When crafting your weekly nutrition plan, incorporating spinach into at least one daily meal proves beneficial. The versatility of spinach opens avenues for diverse culinary creations. From crafting nourishing spinach soup and flavorful vegetables to wholesome sandwiches and even incorporating it into paranthas, there are numerous delectable ways to make this nutrient-rich green a staple in your diet.
Nuts & Seeds
Opt for nutrient-packed alternatives when reaching for snacks during your free time. Ditch the junk and embrace the health benefits of seeds and nuts. Some of the highest calcium in seeds like sesame seeds, chia seeds, hemp seeds, pumpkin seeds, flaxseeds, lotus seeds, Brazil nuts, and pistachio. Other calcium rich nuts are almonds; walnuts, pecans and chestnuts contribute to preventing osteoporosis. Incorporating a handful of these nuts into your regular diet not only satisfies your snack cravings but also provides essential nutrients that support bone health.
Green Veggies
Elevate your bone health by incorporating a variety of green vegetables into your diet. Collard greens, okra, beetroot greens, broccoli, kale, Brussels sprouts, mustard greens, and turnip greens stand out as excellent choices. These seasonal veggies not only cater to your calcium needs but also contribute to maintaining bone strength. A notable advantage is that, unlike spinach, these greens are rich in absorbable calcium. This distinction enhances their effectiveness in supporting bone health.
Beans and Lentils
Achieving a balanced and healthy diet involves incorporating a mix of lentils, beans, and whole grains into your daily meals. Beyond promoting bone health, this combination provides a wealth of proteins, vitamins, minerals, and a diverse array of nutrients essential for overall well-being. Moreover, the inclusion of legumes and whole grains contributes to maintaining heart health, highlighting the comprehensive benefits of this nutrient-rich combination in fostering a robust and thriving body.
Soya Beans
Soybeans, renowned for being a valuable protein source for vegetarians, also play a noteworthy role in promoting bone strength—an aspect often overlooked. Beyond incorporating soybeans, diversify your diet with other soy-rich products tailored to your taste preferences. Options such as soy drinks, soy milk, and tofu present versatile and delicious ways to introduce the benefits of soy into your meals, contributing not only to protein intake but also enhancing overall bone health.
11 Tips On Keeping Your Thyroid Healthy
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Gland SlamEverything from exhaustion, weight gain, and forgetfulness to hair loss, low sex drive, and goiters can result from thyroid issues, since the gland is responsible for releasing hormones into the body, making its health essential to a well-functioning body and endocrine system. Even if symptoms are mild, they tend to be chronic, which affects quality of life in the long term. Yet many people — with women being the most affected — have thyroid issues and don't know it because the signs and symptoms can be subtle and seemingly unrelated. Luckily, there are many everyday tasks that can be done to help support healthy thyroid function, many related to diet.
Related: The Biggest Exercise Mistakes You Can Make After Age 50
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1. Track Your SymptomsSymptoms of thyroid disorders can be difficult to notice. Everything from trouble losing weight to thinning hair can indicate a problem. Keep a list of persistent or new symptoms to talk about with your doctor.
Related: Most Common Health Issues for People Over 60
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2. Get ScreenedScreening for thyroid health is complicated because there are a number of different hormone levels that can be checked. Not all of these levels are checked in routine blood exams, so ask a doctor to run a complete thyroid panel to really get to the bottom of the situation.
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3. Consider a DetoxRidding your food and environment of toxins can help the thyroid find balance. There are multiple ways to detox for thyroid health and overall endocrine health, but many involve dropping the usual suspects of dairy, processed foods, and sugar.
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4. Exercise RegularlyRegular exercise has been shown to improve health across the board, including for the endocrine system. Low-impact exercise and weight training actually have the most benefits for those looking to balance hormones. Lifting weights a few times a week is a good place to start.
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5. Drop GlutenGluten has hormone disruptors that can exacerbate problems for people with thyroid issues. Eliminating gluten might not be essential for everyone, but it is worth trying for a week or two to see if you notice any difference.
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6. Eat Sea VegetablesSeaweed is rich in iodine, a compound the thyroid needs to function properly. Eating three to four servings of sea vegetables such as seaweed, dulse, and nori in a week will help support the thyroid. They can be used in salads, soups, or as supplements.
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7. Get Your SeleniumSelenium is another important compound needed for hormone health, and has been shown to be beneficial to overall female well-being. Brazil nuts have the highest concentration of selenium; about three a day covers the recommended dose.
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8. Cut Down on Mercury-Rich FishMercury can be a hormone disruptor, and with fatty fish considered a health food, there is a risk of getting too much. Limit fattier fish such as mackerel, swordfish, and tuna; options such as trout and grouper are safer.
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9. Eat Cruciferous VeggiesGreen leafy vegetables, broccoli, and cauliflower are rich in vitamins and minerals that help support overall health as well as endocrine health. These can be eaten raw or steamed, though many prefer steamed — there is some controversy over raw cruciferous vegetables disrupting the thyroid's ability to use iodine.
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10. Take SupplementsIf reworking a diet to include and exclude these things is too daunting, start small and supplement with the right combination of vitamins and minerals. Consult a doctor about which vitamins are right.
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11. Skip Happy HourAlcohol does no favors when it comes to balancing hormones and supporting thyroid function. While this doesn't have to mean never indulging, try to avoid having more than one drink at a time, and indulge only occasionally.
Common Bug Spray Ingredient May Cause Reproductive Problems
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By TalkerBy James Gamble via SWNS
The most common ingredient in insect repellents may be causing reproductive problems in humans, according to new research.
DEET, the oldest and most prevalent active ingredient in insect repellents, could lead to infertility, miscarriage, or birth defects in humans, say scientists.
The American research team conducted experiments on worms which are surprisingly comparable to humans in the way toxins in the environment affect reproduction.
The team demonstrated that DEET affected meiosis - the type of cell division that creates eggs and sperm - in the worms.
The authors say comparable amounts of the ingredient in human blood could cause miscarriage, stillbirth, infertility, and genetic conditions such as Down syndrome.
However, due to the ingredient's effects in warding off insects that carry dangerous diseases, the researchers say more research is needed before people should be discouraged from using it.
N, N-Diethyl-meta-toluamide, more commonly known as diethyltoluamide or DEET, is the oldest, most effective and most common active ingredient in commercial insect repellents.
These repellents play an important role in protecting people from diseases transmitted through insect bites such as malaria, Lyme disease, West Nile virus, and Zika virus disease.
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By TalkerResearchers from the Harvard Medical School, based in Massachusetts, tested DEET on the C. Elegans worm to investigate its effects on meiosis.
They found that DEET has a significant impact on gene expression in the worms - the pattern of genes that are active or inactive in a cell.
The research team found this change resulted in oxidative stress - an imbalance between free radicals and antioxidants - and abnormal structure of the materials that form chromosomes, which compromised the ability of chromosomes to separate properly as the cell divided.
As a result, egg cells and the worm embryos they gave rise to were found to be less healthy.
Dr Monica Colaiácovo, a senior author of the new study and professor of genetics at the Blavatnik Institute at Harvard Medical School, explained that the motivation to study the impacts of DEET derived from how high it scored in screenings of how various chemicals in our environment affect meiosis.
"DEET was one of our top hits in terms of chromosomes not separating properly, so eggs end up with abnormal numbers of chromosomes," Dr Colaiácovo said.
"In humans, this can cause miscarriage, stillbirth, infertility, and genetic conditions such as Down syndrome.
"We knew we had to look at this carefully.
"Research has shown that DEET products can have neurologic effects on people who use them, but no one had really looked at what DEET is doing in meiosis.
"We wanted to understand whether it would cause a problem. Only a few human studies have been done, and practically everyone uses DEET, so the possibility that it could affect reproduction felt palpable for people in our lab."
Dr Colaiácovo added that the same results could also apply to humans, as we share many equivalent genes with the worms.
"C. Elegans have been instrumental in uncovering how environmental toxicants such as the plastics chemical BPA can harm reproductive health," she explained.
"Many human genes have equivalents in C. Elegans, and worms are a powerful model for looking at effects on reproduction.
"We observed the changes in meiosis when the levels of DEET inside the worms were the same as, and in some cases lower than, what you find in blood or urine samples from the regular human population.
"That said, the paradigm for exposure wasn't the same as it is for most people.
"The worms were exposed to DEET for 24 hours at a time, which may not apply to anyone, or apply to only certain groups, such as agricultural workers.
"And there are some metabolic and physiological differences between worms and humans."
Dr Colaiácovo added that future studies of the chemical were needed to properly advise and regulate ingredients in products which could be harmful to humans.
"A very important thing from our studies is that we're providing reproducible, well-controlled, substantial data," she continued.
"Other groups can take up this work in mice or other animal models and further advance our understanding of what DEET may be doing in human reproductive systems.
"We can also build on this evidence to flag chemicals of concern for policymakers.
"DEET exposure led to missing, aggregated, and abnormal eggs in the worms."
The research team also recognizes the importance of DEET products in preventing the spread of harmful tropical diseases, and does not want to see them pulled from the shelves just yet.
However, Dr Colaiácovo does suggest that updated advice could be given to pregnant women using DEET products.
"I want to make sure people are not scared away from being careful," she said.
"So-called tropical diseases transmitted by insects are moving into new regions of the world as the climate changes, putting more and more people at risk.
"The consequences of stopping the use of insect repellents can be very serious.
"We want prevention. We want repellents, and DEET is a very effective option we have right now.
"At this moment, I would say we should be aware of the potential reproductive risks of DEET-containing products and be sure to follow the application instructions when using them.
"Our work suggests this is very important for pregnant women because female meiosis begins in the developing fetus in the womb.
"I would love to see research give rise to best practices for applying DEET products during pregnancy, when there's often so much confusion and anxiety about what to do or not do.
"I also hope our work helps drive the development of DEET alternatives that are safe and effective.
"It would be great to have an effective insect repellent that doesn't make us worry about our health or that of our children."
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