Osteoporosis is a health condition that weakens bones in the body, making them brittle. The condition may lead to injuries or fractures even at the slightest fall. Improving bone health is one of the best ways to prevent osteoporosis. One can achieve this by following a treatment plan prescribed by a healthcare professional. But to give the bones an additional nutrition boost, the individual should include the foods listed below in their meal plan. Milk Maintaining and retaining peak bone mass for a long period is essential, especially in people at risk of osteoporosis. One of the ways to ensure the bones receive sufficient calcium is through the intake of dairy products like milk. Adults require at least 700 mg of calcium daily to improve bone strength and structure. However, one should be mindful of the type of dairy products they consume. Consult a nutritional expert if one is confused about whether o opt for full-fat or nonfat dairy products. Nonfat options are usually low on vitamins A and D, which are also required to build strong bones. Therefore, if an individual picks dairy products without fat, they must look for options fortified with fat-soluble vitamins. Walnuts Eating a handful of nuts regularly could introduce calcium to the body.

Osteoporosis is a bone condition characterized by loss of bone density and mass, which can reduce mobility and increase the susceptibility to fractures. Deterioration of bone strength could be a result of calcium and vitamin D deficiency or other health conditions. Timely diagnosis and treatment can help restore bone density and prevent further damage. Further, certain lifestyle and meal-plan changes can expedite the healing process. So, here are some foods people with osteoporosis should avoid: Processed foods Processed foods like store-bought burgers, pizzas, cold cuts, and hot dogs can deplete the body’s calcium levels significantly, damaging the bones and worsening osteoporosis symptoms. So, it is best to replace processed foods with healthy fat and carb sources like whole grains, fruits, and vegetables. Beans Although beans are excellent sources of fiber, magnesium, and protein, they also contain high levels of phytate, which can reduce calcium absorption, weakening the bones. Adding different types of beans, including kidney beans, lentils, and garbanzo beans, to meal plans in moderation can be good for health. However, one should consider limiting beans to prevent further complications when dealing with osteoporosis. Liver Liver is one of the richest sources of vitamin A, a vital nutrient to facilitate healthy vision, a strong immune system, and optimal physical growth.

Most people love to start their day with a hot, refreshing cup of coffee. Coffee, as everyone knows, is a major source of caffeine in the lives of millions worldwide every day. While caffeine has its positives, one of which is helping people stay awake and refreshed for long hours, daily consumption can be problematic. Healthcare professionals generally discourage people from consuming excessive amounts of caffeine for a whole host of reasons. Anxiety Perhaps the most well-known benefit of caffeine is how it eases exhaustion. This is possible as caffeine inhibits the effectiveness of adenosine, a brain chemical that creates the sensation of exhaustion in individuals. Simultaneously, caffeine also causes the release of a hormone named adrenaline, which brings about increased energy and vigor in caffeine consumers. Unfortunately, when one consumes too much caffeine, these effects are magnified excessively and cause anxiety, rapid breathing, jitteriness, and stress. If an individual consumes caffeine despite developing anxiety, their condition can go from bad to worse. Frequent urges to urinate Consuming too much of any liquid can overwork the bladder and make one visit the restroom more often to urinate, and coffee is no different in that regard. However, caffeine contains chemicals that raise the risk of increased urination.

Most people who suffer from constipation, occasionally or regularly, may find the condition undeniably uncomfortable. Occasional constipation may occur when waste moves from the digestive system slower than usual, which causes it to build up, turn hard and dry, and make stool difficult to pass. There are multiple prescriptions that can help offer relief. A healthcare expert may also recommend these eight drinks to help relieve constipation in combination with treatments. Prune juice One of the most popular choices to relieve constipation is prune juice. An 8-ounce glass of fruit in liquid form contains close to 3 grams of fiber, which makes up about 10 percent of an individual’s Daily Value (DV). As for its benefits, the fiber content derived from prunes helps bulk up stools. Furthermore, the fruit is also rich in sorbitol, which assists in softening the waste matter, making it easier to pass. Since the juice is best enjoyed in its natural form, one should put about 5-6 pieces of the fruit in a bowl and soak it in a quarter cup of hot water for 30 minutes. After this, they need to blend the contents of the bowl, cool it down, and drink the juice. Apple juice Drinking apple juice may serve as a very gentle laxative for people with constipation.

Most people have probably given in to using hair products, such as gels, dyes, and other items loaded with harmful chemicals. Many others might be dealing with natural conditions that damage the hair structure. It would result in conditions including the loss of hair in patches, split ends, and dandruff. But it’s not too late to get things back on track. Here are eight tips to improve and maintain the condition of your hair- Bathe with lukewarm water The scalp produces certain oils that serve as natural conditioners for the hair. But if one bathes with hot water, they risk stripping the head of these oils, which could cause shiny hair to turn dull. So you should avoid washing your hair with hot water. However, it doesn’t mean you have to shower with cold water. You could use lukewarm water to wash your hair and massage the scalp by using an appropriate shampoo while you’re at it. Wash oily hair frequently Typically, individuals may wash their hair every 2 to 3 days. However, the gap between each wash may vary among people. The duration between each wash should depend on the amount of oil the scalp produces. If the produced oil is excessive, one may need to wash it at least once daily.

For most people, achieving healthy hair, skin, and nails involves visiting a beauty salon for cosmetic treatments. However, it’s crucial to remember that what we put inside our bodies is more important than what we put on them. Thus, consuming nutritious food is vital to provide the body with the necessary minerals, vitamins, and nutrients for maintaining healthy skin, hair, and nails. Additionally, keeping the body hydrated by drinking enough water is equally crucial. How does food impact hair, skin, and nails? Skin, hair, and nails are made of different elements. For example, the fingernails and hair are made of keratin. So if keratin production is not regulated in the body, a person will have dull hair and brittle nails. In such cases, eating foods rich in biotin is usually recommended. It boosts keratin production in the body and promotes follicle growth. Similarly, Vitamins A, E, and D, iron, healthy fats, carbohydrates, and protein are also essential for skin, hair, and nail health. When one eats foods rich in healthy fats, the body can lock in enough moisture making them radiant. On the contrary, not eating foods rich in these nutrients can worsen the skin, nails, and hair condition. For example, it has been observed that eating foods that are low in carbohydrates can lead to hair thinning, making them brittle.

The skin is the largest organ in the body, covering two square meters for a grown adult, and weighs about 16% of the total body mass. It also means the large area is susceptible to exposure and infections that can cause a number of skin problems. Sometimes, the discomfort can be managed with simple preventive measures and home remedies. But some signs and symptoms should never be ignored, and immediate professional consultation is advisable. Unusual spots or new spots Moles are common discolorations of the skin that develop as small spots across random locations in the body. In most cases, these are benign and are not a major cause for concern if there is no change in the existing number or shape of moles. But if one notices multiple new moles developing without warning or notices changes in the size and shape of the existing moles, immediately consult with a dermatologist. These changes in size and shape could indicate melanoma, one of the deadliest types of skin cancer. It is also advisable to get a skin examination done regularly to identify mole clusters and unusual spots on the skin. Skin cancer is manageable to a great extent when diagnosed and treated early.

One may have weak nails if they bend, chip, or break easily. This is a common problem, making one use acrylic and gel nails to get the length and shape they design without relying on their own nails. However, this is only a temporary solution for brittle nails. Making a few changes, like eating well-balanced meals, practicing good hygiene, and protecting their nails, can help restore their health and make them stronger. Things to do Staying hydrated Water is crucial for maintaining a healthy mind and body, which includes nail health. If one does not have enough water and fluids during the day for the nails to get moisture, they may experience brittle nails. Maintaining optimum hydration levels will help one retain moisture in the nails and strengthen them. Using mild nail products One should skip nail paints and other products that contain compounds like formaldehyde, toluene, and DBP. All of these are harsh on the nails and can end up weakening them. One can try to find brands known for non-toxic, mild nail polishes. Products that do not contain these 3 harsh ingredients often come with “3-free” labels. One might also find some 5-free and 7-free paints that skip harsh chemicals like camphor, xylene, formaldehyde resin, and TPHP.