Essentials of Right Diet

It is very important to consume right and balanced diet containing the right mix of carbs, proteins, vitamins, minerals  and fats.All carbs are not bad , but in fact an important source of energy.Protein sources are high in essential amino acids but low in fat and calories. There are various sources of lean proteins such as fish , eggs, low fat dairy products, beans , peas and lentils.Monounsaturated and polyunsaturated fats are good for heart , brain & overall health.

 

⚠️Refined fats are undesirable. Cold pressed oils are good to go. 

 

⚠️We should eat fresh and seasonal food.  It is always beneficial for healthy living. It is healthier and tastier too.

 

⚠️Eating in portions i.e. small frequent meals is a good way of maintaining our health and fitness.It keeps us quite energetic. Overeating will lead to lethargy and calorie overloaded. 

 

⚠️Consuming enough fibre / roughage is also very important. It promotes gut health, helps manage weight & in management of cholesterol and blood sugar. 

 

⚠️Daily consumption of fresh fruits and vegetables will provide us enough vitamins and minerals required for good health.

 

Dear readers take good care of your health. 

Stay Healthy Stay Happy......

 

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WHAT YOU NEED TO KNOW FOR BONE WELLNESS

 

Prolonged working hours and over exposure to gadgets affects not only the mental well-being of many but also the bone health. Spondylitis and joint pain is seen even among the youth these days. The two main reasons for arthritis are

 

1. Weight gain 

2. Lack of exercise

There is a direct link between weight gain and osteoarthritis especially on the knees which are weight bearing joints. Additional weight causes additional stress on knees.Experts say that to prevent osteoarthritis , when standing, sitting or biking, keep your hand , shoulders and hip level straight. Try doing simple chair yoga poses like spinal twist mountain post etc.. Avoid sitting at the same place for long.

While arthritis is a disease of age, especially osteoarthritis it is affecting younger population as early as in 30's . Most common cause is the inward tilting of the knee , genetic predisposition , injury to the ligament of knee which remains symptom free for years but ultimately damage the cartilage.

Calcium helps to maintain the bone strength and vitamin D helps create the affinity in the body to absorb calcium and other minerals like glucosamine which helps in reducing osteoarthritis pain, stiffness and swelling of bone joints. Vitamina K2 and Magnesium help the tissue and cells that need it most to receive the calcium and retain it.

It is a myth that osteoarthritis can only be treated with pain medication. Our little steps of maintaining our bone health can reduce the intake of lot of medicines.

STEPS FOR BONE WELLNESS

1. Main source of vitamin D is exposure to Sunlight . So it is advisable to expose yourself to the Sun for about 15 to 20 minutes for at least five days a week.

2. Regular exercise

3. Maintain the right weight and posture.

4. Consumption of proper food / supplements that contain calcium , vitamin D and other important minerals to support bone health. It will definitely lower the risk of osteoarthritis and improve  bone and joint strength.

Stay Healthy Stay Happy......

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