Bones make up our skeletal structure that supports all organs and muscle groups in the body. Studies reveal that most adults reach their peak bone mass by 30. This is when new bone formation is at its prime. And to supplement this important function, the body must absorb essential nutrients like calcium, vitamin D, magnesium, phosphorous, and proteins. Here are the top five nutritious sources that supplement daily bone growth and health requirements. Calcium-rich foods Calcium is one of the most crucial vitamins for bone health. A calcium deficiency can lead to developmental problems and early bone disorders, especially among growing adults. Dairy is one of the richest sources of this nutrient, usually found in milk, cream, cheese, and yogurt. If someone is lactose intolerant, calcium can be alternatively sourced from fortified soy, almond, and coconut milk. Greens like kale, broccoli, okra, and Chinese cabbage are excellent options for vegetarians. Even seafood like salmon, sardines, pilchards, and even fortified bread, cereals, and snacks can provide for the daily requirement. Vitamin D-rich foods Vitamin D is the main component that lets the body absorb all the calcium from daily foods. Any deficiency of this nutrient can trigger bone mineral loss. Fortified juices, breakfast cereals, and soya drinks are suitable options for vegetarians and vegans.

Indoor air pollution is a growing problem in American households. Excessive clutter, poor cleaning hygiene, and lack of ventilation are all factors that can affect air quality. Dust, microscopic spores released from the mold, pet dander, and even chemical gases are some of the major allergens that can compromise healthy living. But worry not as the following simple lifestyle changes and preventive maintenance ideas can quickly turn things around indoors to improve breathable air quality. Change filters and install air purifiers Air conditioners filter out most of the pollutants before cooling and recycling the air indoors. You must regularly change the filters and get the appliance serviced to enhance efficiency. It is also advisable to use a good quality air purifier with high-efficiency particulate absorbing or HEPA filters. HEPA eliminates nearly 99% of the pollutants in the air, including common VOCs, smoke, carbon dioxide, spores released by molds, and even pet dander, among common allergens. These appliances help improve air quality and make the environment more breathable for anybody suffering from respiratory disorders. Proper ventilation The air quality indoors cannot be improved without proper ventilation. Open the windows and doors in each bedroom at least once a day to allow fresh air to flow freely.

Arthritis can affect people of all ages, including children. However, it is increasingly common in aged individuals. It causes stiffness and painful aches in the joints and muscles of the body. There is a lot of confusion about arthritis, from its causes to ways to manage the condition, but even more so related to what foods are good or bad for it. This article busts some common food-related myths surrounding arthritis. Top food myths concerning arthritis you should not believe Tomatoes can be harmful Tomatoes were previously believed to be poisonous and often associated with making arthritis worse. The myth originated because tomatoes contain solanine, a naturally produced toxin that is believed to cause inflammation, swelling, and joint pain. But there is no medical evidence of tomatoes proving to be harmful to arthritis patients. Vegetables in the same family, such as eggplants and potatoes, are also safe to eat. Citrus aggravates inflammation There is a lot of misinformation on the internet that warns arthritis patients to stay away from citrus fruits because they aggravate inflammation. This is not true. Citrus fruits are rich in vitamin C, which helps manage arthritis pain and protects against free radicals, which could damage the cartilage, flaring inflammation.

This autoimmune disease is characterized as an inflammatory disease that attacks the lining of the joints in the body. The inflammation around the joints causes swelling, tenderness, and pain. This chronic disease may affect one or multiple joints at once. Over a period, rheumatoid arthritis (RA) can lead to bone erosion and joint deformity. Given the seriousness of this long-term illness, we have enlisted things that can worsen rheumatoid arthritis. Too much rest is not a good idea Moving around with rheumatoid arthritis could get challenging, but adopting an active lifestyle is instead a smarter thing to do. Doing daily chores, going for a stroll, and picking hobbies like gardening keeps. An active lifestyle rewards the body in the long run. After all, working out is one of the most important ways to lessen the disability associated with this condition. Exercise regularly can improve strength and flexibility in those with rheumatoid arthritis. Stronger muscles can support the joints well; on the other hand, better flexibility can aid joint function. Skipping treatment It’s not wise to stop treatment or avoid taking the prescribed tablets for the condition. If a dose is missed, it’s advised to have it as soon as possible.

Blood sugar levels of diabetic patients can dip or peak depending on the food they consume. Hence, it is extremely important to eat right. A nutritious meal should include a balance of carbs, protein, starches, and sugar. But it can be tricky to get proper nutrition, especially with foods that sound healthy but, in reality, cause damage to overall health. Let’s take a look at some of the bad foods for diabetic patients.  Sugar-sweetened beverages Avoid drinking cola, sweetened ice tea, or lemonade as they contain an excessively high amount of added sugar and carbs. Additionally, these drinks contain fructose, which can lead to insulin resistance, belly fat, and unhealthy metabolic changes. According to studies, people who consume too many sugar-sweetened beverages have a higher risk of developing diabetes-related conditions like fatty liver disease. A surprising beverage to avoid is fruit juice. Although they contain more vitamins and minerals than sugar-sweetened beverages, fruit juices have concentrated amounts of fruit sugar that can spike your blood sugar. Opt for cucumber and mint-infused water or naturally flavored seltzer with a dash of lime for a refreshing taste. White bread, rice, and pasta All these processed foods contain a high amount of carbs that can significantly raise blood sugar levels in people with type 1 and type 2 diabetes.

Sugar, the most commonly used sweetener in daily cooking, is refined artificially from sugar cane plants. It can also be found in the form of fructose in fruits. However, excess sugar intake has been cited as the root cause of several known health problems. Excess sugar spikes insulin levels due to the glucose released in the bloodstream. Here are eight noticeable signs of excess sugar intake that indicate developing problems in the body. Excessive tiredness Added sugar leads to an increase in insulin production to process the excess calories. These abnormal changes can lower energy levels during the day and trigger excessive fatigue. It is essential to understand the body can only process a finite amount of sugar with the insulin produced by the pancreas to break down all carbohydrates for energy. Unexplained increase in appetite Not feeling full enough or satiated throughout the day is a clear sign of excess sugar intake. The body absorbs proteins, vitamins, minerals, antioxidants, and other nutrients from daily foods to support all functions. Sugar only has empty calories and does not add any additional nutritional value. To supplement this energy requirement, people resort to compulsive snacking. Skin problems like acne Clinical studies reveal that blood glucose spikes trigger the body to produce more sebum, an oily substance found in the skin.

Many women resort to birth control pills to control their pregnancy chances and timings. Some women may experience withdrawal bleeding or spotting. However, in some cases, a lapse in monthly menstruation can occur while consistently using oral contraceptives (OCPs). There are many reasons for this to happen. Fret not! Read on to find out the various factors that could be the cause of missing your period while on birth control pills.  Eating habits Drastic changes in the amount and type of food being consumed can be one of the reasons for missing your periods while on birth control. Changes in eating habits and patterns can cause significant changes in the levels and functions of your hormones, subsequently leading to changes in the menstrual cycle. The hormonal imbalance and changes in ovulation may lead to missed or delayed periods while on birth control. Stress Stress is among the more common causative factors of absent periods. It can also lead to longer or shorter cycles. Studies suggest these changes can be attributed to excessive cortisol secretion in the body. The extra cortisol produced due to stress causes shorter or missed periods that can happen even when on birth control. Regulating missed periods because of stress includes practicing stress-relieving techniques such as meditation, stretching, breathing exercises, and yoga.

Natural birth control methods refer to methods that prevent pregnancy without the help of any external devices, products, and even hormonal treatments. These methods usually rely on a deep understanding of the menstrual cycle or abstinence from vaginal intercourse. Natural birth control can be effective, but it does not protect from sexually transmitted diseases. Read on to find out about some of the most popular natural birth control methods adopted by people across the globe. Temperature method This natural birth control method is based on fertility awareness. This method predicts fertility by gauging the changes in the basal body temperature. Typically, the body temperature is lower for the first half of the cycle and rises during ovulation. To follow this natural birth method, you need to keep track of your temperature every day. Days that are safe for intercourse begin after there’s an increase in the temperature that lasts for three days. They end when your temperature drops before the next period. This method is only 76% to 88% effective based on how well you do it. Cervical mucus method Another fertility awareness method that acts as natural birth control is the cervical mucus method. This method involves tracking the changes in the cervical mucus during the menstrual cycle.

It does not matter if the temperature outside is warm or cool. Drinking lots of water during the day is rewarding to your body. Not drinking enough fluids can lead to dehydration and symptoms like low blood pressure, confusion, and dizziness. In this article, you will find tips on the ideal time to drink water. Following these tips can help your body make the best use of the life-saving liquid. Drink water before and during meals Drinking a glass of water 30 minutes before a meal can help control the overconsumption of food. When you drink water, you may feel full and can resist the urge to overeat. Furthermore, drinking water while eating a meal, especially foods rich in fibers, helps with digestion. The fibers move through the digestive system and absorb water. Down a glass when you wake up There is no water entering the body when you are asleep, and you may wake up dehydrated. Therefore, drinking water when you get up in the morning can help you stay hydrated. Consuming the healthy liquid when you wake up also ensures the flushing of harmful toxins before eating the first meal. Drinking warm water before a bath benefits your blood pressure While it may seem odd at first, drinking warm water before a bath can work wonders for your body.

Asthma, a disorder of the respiratory system, is caused by inflammation in the body’s airways. This condition is mostly caused due to external factors; however, asthma can also be a hereditary condition. When the airways get inflamed, the path narrows down, which makes breathing difficult. The muscles around the airways start to spasm and the mucous membrane that lines the airway begins to swell. Sometimes, due to the accumulation of mucus in the airway, one could experience shortness of breath. As a result, the body begins to wheeze or cough to spit out the mucus. This attack can be mild or severe and can affect young and old people alike. Triggers of asthma Allergens like pollen and continuous exposure to polluted environments and hazardous chemicals are all common triggers of asthma. It is highly likely that most people with asthma are also allergic to dust particles like dust mites or cockroach droppings. Mold, grass, strong fragrances, and animal dander can also trigger asthma. There is no conclusive proof that certain food habits increase the risk of asthma, but studies indicate certain food certainly trigger the condition. Many studies have proved that diets which include more processed meats, refined grains, sweets, and rich dairy products can all increase the risks of inflammation in the body.

Around nine out of ten individuals would state reliable healthcare as being a priority in their lives. We have noticed that healthcare costs, despite major discoveries and scientific advancements, are not getting any cheaper. It is, therefore, not surprising, that every family earmarks a portion of their income for healthcare. With healthcare costs becoming prohibitive, not all families can afford to pay from their pockets, especially if it is a large family. Getting health insurance is a great way to manage the costs related to healthcare as a premium will have to be paid to an insurance company, and the company reimburses the costs either to the customer or directly to the healthcare provider when when medical expenses are incurred. Today a healthcare insurance plan is necessary because of the following reasons: It is mandated by law. As per the Affordable Care Act (ACA), also known as Obamacare, every individual should have health insurance. It ensures that the family has access to healthcare and is not denied access during medical emergencies. Today, you can buy insurance plans for yourself, your family, and if you are a business owner, you can even choose healthcare plans for the benefit of your employees.