Did you know at least one in three women and one in five men will suffer an osteoporotic fracture at some point in their lives?

Osteoporosis, a condition that causes the bones to thin and become porous. When it comes to building strong bones, there are two key nutrients: calcium and vitamin D that your body must possess adequately. So here is a list of foods that will help you promote healthy bones.

1. Yoghurt – Yogurt is an age-old culinary product. Because of the preparation process of yogurt. Regular yogurt delivers almost twice the bone-strengthening mineral calcium. Therefore, it is one of the healthy foods for bones.

2. Milk – Milk is a great source for the calcium, which is crucial for strong and healthy bones. One cup of Milk can provide you 30% of the daily dose of calcium. It’s also rich with Vitamin-D which is also great for the health of Bones.

3. Spinach – Spinach is unarguably one of the healthiest food in the world. Spinach can be a great source of Calcium. Spinach is highly rich with fiber, vitamin-A, iron and Calcium. And one cup of cooked Spinach contains almost 25% of the calcium.

4. Almonds – Among all the nuts, Almonds contain the highest amount of calcium. And even the Almond Butter is great as it has no cholesterol and is lower in fat and higher in protein. So Almonds can be a great in keeping the Bones healthy and stronger.

5. Orange Juice – Orange juice provides you with vitamin C, which aids our bodies in getting calcium. Sipping on orange juice early morning is a great way to start your day. It also contains bone strengthening calcium. Orange provides 6% of calcium intake per day.

6. Salmon – Salmon can serve your daily need of vitamin D. It is packed with vitamin B12 and calcium. Salmon also prevents certain cancers and improves the health of skin and hair. Salmon is also a rich source of protein, which is responsible for making collagen, which maintains bone strength and helps repair bone injury.”

Cheese – Cheese is made from milk. And it is quite a known fact that milk has loads and loads of calcium. Therefore, cheese too is high in calcium. Of all the varieties of cheese, mozzarella cheese in particular is the cheese which has the highest amount of calcium.

Polycystic Ovarian Syndrome PCOS is an endocrine disorder in women of reproductive age which is the most common in women with unhealthy lifestyles. Some common symptoms are irregular menstrual periods, irregular ovulation, weight gain, hair loss, oily skin or acne.

If you are diagnosed with PCOS/PCOD then start making changes to your lifestyle with these points:

1) On the off chance that you are overweight, weight reduction might be all the treatment you require. Only 10% weight reduction will start helping you in adjusting hormones and start up your menstrual cycle and ovulation.

2) Eat a well-adjusted diet that incorporates loads of natural produce, vegetables, whole grains, and low-fat dairy items. Also, have 5-meals a day with three regular and 2 snacks!

3) Avoid dairy: Dairy products can create havoc to your hormones and increase testosterone levels in your body as it contains a heavy amount of hormones in milk. So limit your intake or eliminate and find alternatives for it in soy and almond based products!

4) Get your daily dose of exercise to enable you to control or get in shape and manage your PCOS. If you don’t know where to start, start with an hour-long walk every day and gradually increase it to more intense workouts.

5) On the off chance that you smoke, consider stopping. Ladies who smoke have more elevated amounts of androgens than ladies who don’t smoke.

6) As PCOS imbalance your hormones, you become more panic with numerous mood swings. S try meditation to deal with anxiety and calm your mind as mental health plays an important role in treating PCOS.

7) Drink spearmint tea, as it has been proven that it decreases insulin resistance in your body and alleviates the concentration of blood sugar which normals your hormones and helps you lose weight!

If you are having high cholesterol for a long time or just been diagnosed with it, don’t worry. You can eat your way out of it! Changing the diet you eat can lower your cholesterol and decrease the fat floating in your bloodstream. You just need to eat foods with low LDL, the bad cholesterol, which contributes to clogging of arteries. And, also cut back on foods that boost LDL.

Let’s look at the foods which make to list of foods which are effective in lowering LDL.

1. Oats: Oats are a superfood which is rich in soluble fiber, which binds and drags them out of the body before they get into the bloodstream. Oatmeal is ideal for breakfast and also very easy to make.
2. Beans: Beans are especially rich in soluble fiber and are slow digesting food which means they will keep you full for a longer time. It will help you lose weight too, along with lowering cholesterol. Red kidney beans, chickpeas, black-eyed peas are some of the best sources of fiber.
3. Eggplant and Okra: Commonly known as Brinjal and Lady’s finger, are very low-calorie vegetables and good sources of soluble fiber.
4. Nuts: Eating nuts like almonds, walnuts, peanuts, and other nuts in moderation are very healthy for your heart as it slightly lowers LDL.
5. Fruits: Fruits like apples, grapes, strawberries and other citrus fruits are rich in pectin, a type of soluble fiber that lowers LDL.
6. Soy: Soybeans and soy products, like tofu and soy milk are rich in protein and fiber. Consuming 25 grams of soy protein a day can lower cholesterol, LDL by 5% to 6%.
7. Fatty fish: Fatty fishes are rich in Omega-3s, which reduce triglycerides in the bloodstream thus lowering cholesterol. Eating fish two or three times a week can lower LDL and boost heart health.
8. Whole Grains: Oats, oat bran, barley and other whole grains, which are rich in soluble fiber, which can help lower the risk of heart disease.

We all know that both flaxseed oil and fish oil have many benefits which help keep our body healthy. Dry eye syndrome is caused by a chronic lack of sufficient lubrication and moisture on the surface of the eye. But did you know that flaxseed oil and fish oil contain important dietary fatty acids, which can prevent and treat dry eyes?

Daily supplements of flaxseed oil or fish oil, when used alone or in tandem with lubricating eye drops, appear to reduce dry eye symptoms, including burning, stinging, redness and intermittent visual disturbances. Apart from giving relief in the dry eye the fatty acids in flaxseed oil & fish oil may reduce the risk of macular degeneration and cataracts.

The nutritional value of both flaxseed oil and fish oil comes from its omega-3 fatty acids that are needed for optimum health and essential to brain and eye health. Two types of different omega-3 fatty acids, called EPA and DHA are necessary throughout the body to protect cell membranes.

The flax seed supplements are available in powder form and also as capsules. If you are a vegetarian, your preferred choice would be Flaxseed. Another plus of Flaxseed as a supplement is that it is a bit economical than fish oil supplements.

On the other hand, fish oil supplements are equally nutritious. But some individual may experience an upset stomach and/or diarrhea, especially in high doses. Also, a fishy aftertaste is common with some fish oil supplements.

You can find Nutragrace flaxseed oil and fish oil capsules here:

• O3 FA-DS
• O3Q FISH OIL + COENZYME Q10 CAPSULES
• O3FA FISH OIL CAPSULES

Thus flaxseed oil and fish oil supplements are best for preventing and treating dry eyes syndrome and also for their numerous health benefits. Though a word of advice, always consult your doctor about the dosage of any supplements before consuming them, as each body is different.

Have you been following strict diets and workout regime but still can’t lose those extra kilos? The reason may be the hormones which regulate our metabolism. Hence any imbalance of hormones in our body disrupts our metabolism and halts your weight loss journey. You should consult a doctor and get your hormones checked.

Let’s see which hormones you need to fix and how to do that to kick start back your weight loss!

Insulin: Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store it as fat. The best ways to lower Insulin levels are:

• Reduce sugar intake
• Go on a low-carb diet
• Eat more protein
• Exercise regularly
• Drink green tea
• Get enough magnesium

Leptin: The “Master” hormone that regulates body weight. Leptin is a hormone that is produced by the body’s fat cells and regulate energy balance by inhibiting hunger. The best ways to lower Leptin levels are:

• Avoid inflammatory foods
• Get enough sleep
• Supplement with Alpha-lipoic acid and fish oil
• Exercise regularly

Ghrelin: Ghrelin “hunger hormone” have a major influence on energy balance. The best ways to lower Ghrelin levels are:

• Avoid high-sugar foods and beverages
• Eating protein at every meal

Cortisol: It is produced by the adrenal glands is also called as stress hormone which regulates metabolism and the immune response. High cortisol levels can increase food intake and promote weight gain. The best ways to lower Cortisol levels are:

• Follow a balanced and real food-based diet
• Practice meditation
• Sleep More and regularly
• Listen to music, play a sport or anything that relaxes you 

Estrogen: Estrogen is commonly associated with the female body. Men also produce estrogen, but women produce it in higher levels. Estrogen imbalance can be problematic for both the sexes.

• Eat plenty of fiber and cruciferous vegetables
• Include Flax seeds in your diet
• Exercise regularly

As we age, our bodies react differently to different vitamins. The absorption or production of a certain vitamin may decrease, thus vitamin supplements can be helpful for some people. So let us discuss the most common deficiencies that may occur in older people, along with some advice on the recommended dosage to avoid those deficiencies.

• Vitamin D

Our body produces most of our vitamin D from the sunlight, which falls on our skin. It can also be obtained through few foods like oily fish, eggs, margarine and yogurt. However, people over the age of 65 are at risk of not getting enough vitamin D, especially for people with less exposure to the sun. The recommended dosage of vitamin D supplement for people over-65s is 10 micrograms per day.

• Iron

Iron is an essential nutrient with an important part to play in bodily function, including helping to make red blood cells which carry oxygen around the body. You should try to get all the iron you need from your daily diet from foods like red meat, pulses & legumes, eggs, nuts & seeds, green leafy vegetables and dried fruit. To boost iron absorption, include plenty of vitamin C in your diet and try having a glass or fruit juice with an iron-rich meal or 15 mg iron supplement.

• Calcium

In old age, Calcium is very important to maintain strong bones and teeth, regulate muscle contractions and normalize the blood clotting rate. Dairy products, green leafy vegetables, nuts and fish are all good sources of calcium. Still, if you find yourself deficient in Calcium, 1,200 mg of calcium supplement would be enough.

• B Vitamins

Vitamin B has different responsibilities in the body like producing energy from food, keeping the skin, eyes and nervous system sound, and creating red platelets. If you eat a well-balanced diet, you should be getting enough of Vitamin B. However, in older people the absorption rate of vitamin B12 becomes low and it may increase the risk of anemia and neurological problems such as memory loss. You can take a 2mg supplement and you are good to go.

• Vitamin C

Vitamin C is an antioxidant that helps in fighting diseases, infections and aids in healing. Eating plenty of fruits and vegetables should help you to get all that you need.