Eat These Three Nutrients for Stronger Bones

Hey Everyone!

Hope you’re all doing well!

As many of you already know our bones play a very important role in our body by providing structure, protecting our organs, anchoring our muscles and storing calcium.

After age 30 our bones gradually start to weaken. Maintaining good bone health is especially important for women because as we age women are much more likely to get osteoporosis which is when our bones become very thin and brittle and much more likely to fracture.

This issue is near and dear to me because my lovely grandmother has osteoporosis and her doctor has warned her that even a small fall can be life threatening for her.

While my grandmothers osteoporosis will likely never be cured there are three important nutrients that, along with physical activity, can help you maintain strong and healthy bones.

Calcium

By now we have all heard of the importance of calcium for our bones. The fact that is that calcium is a mineral that is stored in our bones and calcium helps make our bones thick and strong.

The following foods are high in calcium:

  • Plain low fat yoghurt
  • Cheese
  • Sardines
  • Beans and Lentils
  • Almonds

Magnesium:

Just like calcium, magnesium is stored in our bones to keep them strong. Magnesium also controls the parathyroid hormone which helps control the calcium levels in our body. Unfortunately, some research shows that around 50 percent of Americans do not get enough magnesium.

Luckily, the following foods are a great source of magnesium:

  • Edamame
  • Black beans
  • Cashews
  • Peanuts
  • Whole wheat bread
  • Avocadoes
  • Dark chocolate
  • Bananas

Vitamin D

By now we wall know the importance of calcium in regards to bone health. The problem is that our body only absorbs about 30 percent of all of the calcium that we intake. This is why Vitamin D is so important. Vitamin D is the nutrient that helps our blood absorb the calcium that we consume.

Without a doubt, one of the best sources of Vitamin D is the sun. However, the following are the foods that contain Vitamin D:

  • Eggs
  • Maitake Mushrooms
  • Fortified soy milk (there are also other options such as fortified orange juice)
  • Tuna
  • Cheese
  • Yoghurt
  • Beef liver
  • Spinach
  • Kale
  • Soybeans

While there may not be a guaranteed way to prevent osteoporosis hopefully these tips will help keep your bones healthy and strong for many years to come.

With Love,

Yasmin

Advertisements

Feeling Overwhelmed By the News? Here are some Tips

Hey Everyone!

Hope you’re all doing well!

If you’re like me sometimes you might find yourself feeling overwhelmed by all of the chaotic, frustrating, and often tragic new stories that you come across throughout your day.

Studies have shown that constantly consuming tragic or infuriating news stories can eventually lead to sadness and anxiety. Research has shown that negative news stories that may not be directly related to our lives can further increase our personal worries.

Here are just a few tips that can help you stay on top of the most important stories without feeling overloaded:

  • If you have any news apps on your phone, try to turn off notifications for that app. A while ago, when I had my news notifications on I definitely found it to be a distraction especially when I was trying to get work done because every once in a while whenever a notification would pop up I would be tempted to check my phone instead of working.
  • It is usually best not to follow live updates. Following a breaking news story may make you feel more involved but it doesn’t necessarily make us more informed. Live updates have a lot of commentary and extra details and its often more noise than news.
  • I think its best to set your laptop or desktop web browser homepage to Google or any other webpage with minimal distractions. I know that on many personal computers the homepage of the browser is set to Yahoo or MSN or any other site that has lots of news stories and articles. Every time you open the web browser you might be tempted to click on one of the article links and this can end up taking up a lot of your time.
  • This next tip is obvious: Read, watch, or listen to news stories that come from reliable sources. Here in the U.S. unfortunately, not everyone agrees on what is or is not a reliable source of news. However, I think that in general most people agree that you should be cautious of the stories that you read on social media.
  • Nowadays, a lot of the news programs have people that call themselves political pundits or commentators that come in and talk about and predict what might happen. While some of these political pundits might make valuable points ultimately no one can really predict the future so its best to avoid watching too much of these commentators.
  • I really believe that timing is important when it comes to consuming the news. In order to avoid spending too much time on the news its best to designate a specific time to check the news and try not to check it at any other time. Many experts recommend not checking the news before bed because certain stories may interfere with your sleep.

I know that everyone has a different habit or preference when it comes to the news but if you are someone that feels that perhaps you spend a little too much time on the news I hope that you find these tips to be helpful.

With Love.

Yasmin