Top 10 Healthiest Vegetables

Healthy Eating - Meal Prep Ideas

If you are like many people, you groan at the thought of doing meal prep. While you know it is something you need to do, it does not mean you like it! Meal prep takes time, but if you look at preparing say your vegetables just once for the whole week, then you will find it easier to eat healthy home-cooked meals each evening. Some foods, some vegetables are easy to prepare ahead of time and save well. There are steps you can take with your meal planning to make the task easier and then you will find you spend less time doing the meal prep and more time enjoying your food!

Let us look at a few meal-prep ideas...

1. One Recipe, Many Variations. Perhaps the most significant time-consuming task with meal prep is trying to figure out what to cook in the first place. You have to hunt down recipes, figure out what will work with your weight loss diet and then purchase all the groceries required. Time-consuming stuff!

Instead, look at finding one recipe offering several variations. For instance, you might make a vegetable stir-fry. You can just alter the vegetables you put in the stir-fry, swap out the chicken for beef as desired, and even change the sauce a little. It is the same meal overall, but with small changes that should be enough to keep you interested in continuing to carry on with your weight loss diet plan.

The more you become accustomed to preparing the same type of meals over and over, the easier it will be to plan your meal prep out for the week.

2. Two Words: Slow Cooker. Slow cooking is super easy, and a method of cooking everyone should get into doing from time to time. Just put all the ingredients in the slow cooker in the morning, turn it on, and by the time you arrive home from work, the food will be ready to serve. Plus, you can make a significantly sized batch, which means you will be eating healthy meals several times during your week.

3. Buy Pre-Chopped Vegetables. The last idea to consider is buying pre-chopped vegetables. Cutting up vegetables is often one job people dislike doing the most, so make it easier for yourself. Buy them ready to go, so there is little to no prep work involved.

While you will pay a little more for pre-chopped vegetables, it is money well spent.

There you have a few ideas to think about using to help make meal prep easier. If you follow these tips, sticking to your weight loss diet will be easier than ever.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Stocking a Healthy Pantry and Fridge

Benefits of Healthy Diet

Benefits of healthy diet
As said healthy diet constitute a healthy body. Before setting plans for a healthy diet there is a need to understand what a healthy diet is, a balance diet that fulfills the requirements of body for proper functioning; including all the macro nutrients and micro nutrients. It does not always include losing the fat content or specifically losing weight but providing the body with adequate amount of the nutrients required. Below are enlisted some of the benefits that will provide us reason to adopt a healthy diet

1. Prevent major diseases:
A healthy diet helps maintaining a healthy body by providing all the essential minerals and nutrients body needs for its proper working. By eating low calorie vegetables and fruits heart attacks and strokes are prevented; however, some of the cancers are also prevented.
Specifically, the risk of type 2 diabetes and obesity is decreased by meals involving high fiber food. Eating higher rate of vegetables in daily diet may reduce the risk of bone loss and high blood pressure, also if adequate amount of potassium is provided in overall meals the risk of kidney stones I diminished.
2. Weight loss:
Eating diet including appropriate proportion of low calorie vegetables, fruits, whole grains and unsaturated fats can help us maintain a steady weight. Moreover, eating healthy and low-calorie food leaves no room for the higher sugar and fat intake.
3. Boasts up immune system:
Immune system is also strengthened by maintaining a balanced diet thus lowers the risk of catching diseases too quick. Eating healthy will also boast up our energy levels by preventing us from the diseases for a longer period of time.
4. Better sleep:
Process of metabolism is fastened through eating healthy food, thus increasing the body activity which ultimately helps us to get better and deeper sleep, the time when body manages to repair and heal itself.
5. Physical beauty:
One of the most charming benefit of eating healthy is that it can maintain a fabulous glow on your face, with good hair and ideal body. So it is easy for one to stay healthy and beautiful at the same time just by balancing their diet.
conclusion:
From the above points it is fair to conclude that, healthy diet can contribute to a healthy lifestyle. Simply by paying check on what we eat, we can look fabulous and feel fabulous. so yeah folks go maintain your healthy dieting!

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Here's Some Health And Ageing Tips For the Older You Get In Today's World

Aging certainly does not need to be scary, yet as the years pass you may begin to notice wrinkles appearing around your mouth or 'crow's feet' growing around your eyes.

You could find little depressions between your brows, or thin lines above your forehead.

Do not stress, keep these little signs of ageing from becoming more obvious with the following ideas.

- Working out or at least light exercise.

Yes, daily walking or bicycling, or stair walking, or other light exercise is a vital part in the ageing process, and many exercise for seniors these days are including yoga for seniors with arthritis, and much more.

Start becoming involved in at least 20-25 minutes of physical activity each day if you desire to look and feel great the older you get.

- Do not take your relationships with old friends lightly.

- Attempt to reconnect with good old friends that you have lost touch with.

As you get closer to retirement it readies to have friends and family to rely on in order to fill the time that your work was filling before.

When you retire, it will help keep you from feeling a bit lost and complacent.

- Start taking care of your skin.

The skin is the first place to reveal indications of ageing since as it grows ageing spots appear and it ends up being drier and loses flexibility.

A good anti-ageing moisturizer, nevertheless, can make your skin softer and minimize the look of existing wrinkles and help to postpone the formation of new ones.

As one ages, it is very important to supply the body with the nutrients it has to gain back or maintain for optimum health.

One method to make sure that your body has all the nutrients it needs is to take appropriate nutritional supplements.

Some supplements you may want to consider are anti-oxidants, multi-vitamins, and anti-inflammhttps://ezinearticles.com/?Heres-Some-Health-And-Aging-Tips-For-the-Older-You-Get-In-Todays-Wolrd&id=9950215atories, and even some great herbs that are also in certain teas.

Always be sure to keep in mind to seek the guidance of your physician before taking any new supplements.

When you have a big meal, - Add fresh vegetables as a side dish.

- Vegetables contain a lot of nutrients that you need and can enhance your total state of mind.

Previously I discussed an effective daily diet plan for ageing to where you don't have to fight like a snarling dog to lose weight.

In addition, vegetables do not have a lot of fat content, which can assist to increase your durability and limit the wrinkles that you get on your skin.

One of the strong anti-ageing tips to preserve good health as you are ageing is to consume a well-balanced diet plan.

By following a healthy diet plan your body is provided the essential nutrients it requires to keep maximum health and improve mental focus and maintain great self-confidence.

- Simplify the important things in your life.

- Start with your bedroom closet, perhaps, and go from there.

- Get rid of the clutter that you do not use.

You will rapidly see that many of the important things around your home are just unnecessary and serve absolutely no function in your life. De-cluttering will decrease the tension in your life.

Consider the anti-ageing tips in this article on normal ageing the older you get.

Keep Active and Think Young

As the late famous actress Betty Davis once said, "The formula for staying young is to be young at heart, but to do so you must first accept your inner beauty that never grows old."

Surely the older you get as I mentioned above, the skin is the very first place to show indications of aging because as it grows, ageing spots appear and gets more dry as it loses elasticity.

Pamper yourself with a good anti-ageing moisturizer, nevertheless, can make your skin shine and feel softer while fading some of those existing wrinkles, and help to delay the development of new ones.

With health and ageing it is important to stay motivated and inspired about being all you be, while providing the body, mind, and spirit with the nutrients it requires to restore or preserve overall well-balance for wonderful health.

As the Course in Miracles states, "There is but one interpretation of motivation that makes any sense."

Before I continue I simply remind that getting old can be easier by putting more fresh veggies and fruits into your diet with less fat, which can help to increase your durability and restrict the wrinkles that you get on your skin.

We need to always keep in mind that healthy food for senior citizens is crucial while we travel through our golden years.

(As always, be sure to seek the net for further material on more anti-ageing tips along with the negative results of ageing and some changes we may make the older you get.)

To a healthy life as you age gracefully!

You can find related info on topics like, 'perhaps boost your confidence, here we uncover how to overcome adversity in life,' and so much more: http://jamesnussbaumer.com/boost-your-confidence-now-a-better-life-podcast-overcoming-adversity/

The link above gives you access to further helpful material and for folks who are interested in letting go of the past and moving on in life to attaining Real Abundance, Purpose, and Wellness in their lives.

Hi, I'm James Nussbaumer, I'd like to introduce myself through my thought provoking self-improvement and inspirational books, articles, videos, Podcast, and other content for a better life, where I reflect on the principles of A Course in Miracles. It's about being all you can be and a life of success and happiness. Thank you for visiting.

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7 Tips For Eating Healthy When You're On A Tight Budget

When it comes to eating healthy, most people think it's impossible when they're on a tight budget. I'm here to share with you exactly how to shop and eat healthy while keeping your grocery bill low. I promise you eating healthy doesn't have to be expensive and you'll get the most bang for your buck. Sure, it would be amazing to eat only organic food, free range eggs and meats, but for now let's keep it simple and stick with whole foods and eating in season for saving money. Check out these 7 money-saving tips and strategies below:

1. Start by setting your weekly or monthly budget for food and stick to it!
This may involve a little extra work by reviewing all of your expenses but set up your budget and stay consistent. Keep track of your spending by reviewing your online banking or keep a physical notebook in your pocket.

2. Take an inventory at home and set up your meal plan
This will be your grocery list. Make sure you know what you already have in your cupboards that can be eaten or used in a recipe. You'd be surprised what might still be hanging around in your cupboards for example; flours and cans of beans - you can make your own bread, cookies and soups with these! Decide on the meals you want to eat for the week, a quick Google search will give you hundreds of healthy recipes so you can buy your ingredients accordingly.

3. Keep on top of the weekly sales at your grocery store
Most grocery stores send out flyers or they have their sales listed online. Review this before you shop and plan accordingly. If you have coupons then be sure to make use of those too. Perhaps with the money you save from coupons you can apply that money to any outstanding loans and debt even if it's just a few dollars (this is will be whole other article).

4. Buy in bulk
Try buying your staple foods in bulk such as oats, rice and beans. You're more likely to save money in the long-run because of a larger purchase at a discount. If there happens to be a bulk food store in your area shop there to save money on packaging and a brand name.

5. Stick to whole foods rather than processed foods
Your whole food choices are going to be the healthier and more nutrient-dense choices. Whole foods are actually less expensive than buying boxes or packages of processed food that provide little to no nutritional value. Why spend $4 on a box of a few sugary snack bars when you can spend $4 and get a bag of several apples or a big 10 lb bag of potatoes?

Here is a list of a few inexpensive whole food options:
Oats, rice, potatoes, dried lentils, beans, bananas, fresh bagged spinach, frozen vegetables and berries

6. Look for the sale rack or discounted items
Most grocery stores will have these special racks for produce that no longer "look" as pretty and they will be marked down in price. If there isn't any mold on the fruit or veggies it's still fine to eat! Also consider finding out when the store gets their delivery of produce and meats so you can shop the evening before and maximize on all the discounted items. Just be sure to cook or freeze any meats right away because they are more than likely close to their best before date.

7. Buy fruits and veggies with the seasons and freeze the extras
Seasonal fruits and vegetables are usually less expensive than the fruits and vegetables that are not in season. Local produce especially at your nearest farmer's market is going to be the least expensive. Remember, we need to eat fruits and vegetables for good health and energy - they are loaded with vitamins, minerals and antioxidants that protect our cells. Freeze any leftovers you have before anything goes bad and needs to be thrown out.

In summary, eating healthy on a tight budget doesn't have to be difficult. It takes a little bit of planning ahead with smart shopping strategies and you will be successful - your body will thank you too!

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5 Reasons Why You Should Stretch

Stretching is very important in beginning and ending an exercise. But its functions go beyond preventing strains and sprains. So why stretch?

1. Stretching before beginning an exercise prevents injuries. It helps the muscles "warm-up" and prepare before divulging into more intense exercises. It helps prevent "pulled muscles". It allows a longer range of motion. For instance, if you are going to do a strong punch without stretching, you will 'shock' your relaxed muscles into motion, thus it will cause pain and soreness. To prevent these from happening, begin with by gently pumping your arms, or by extending your arms overhead or below. You may also do leg extensions, either on the ground or elevated. For elevated leg stretches, it must not be immediate, but gradual and slow. The higher the leg stretch is, the more the muscles are pulled, so one has to do it slowly. When stretching, don't bounce. Bouncing can cause small tears (micro tears) in the muscles which can cause scar tissues. These scar tissues can make movement painful and future stretching more painful and difficult. If you feel that the stretch is becoming more painful, then it means that you have gone too far. Focus on a more comfortable, pain-free stretch. Make sure to stretch both sides, too. It extends your range of motion more that way. Plus, movement doesn't just go one direction, does it?

2. Stretching improves flexibility. When you constantly stretch, you are also making yourself more flexible, thus activities that require flexibility, such dancing and kicks, short sprints and dashes, even basic tasks such as lifting and tying your shoe, can become easier. Flexibility also wanes s people ages, so it's best to regularly stretch so that you can maintain your flexibility.

3. Stretching promotes better breathing and respiratory (or oxygen) flow. Stretching allows oxygen to flow better through your body and it also helps better blood circulation. Body pains and sores usually root from increased tightness and tension from the lack of oxygen that flows to the different parts of your body. Stretching allows the oxygen to move freely and move better.

4. Stretching reduces stress and improves posture. Stress causes the muscles to tighten and knot, thus it can cause strain and back pains. Tension causes negative effects on your body. Muscles harden and slow down the flow of the oxygen (carried by the blood) to the brain which muddles thinking. Stretching brings back the oxygen flow and regulates it, re-oxygenating the brain and also the heart. Aside from contributing greatly to the circulation or blood flow, stretching also releases endorphins or the feel-good hormones in the body which can improve your mood and make you feel good. Stretching also greatly improves posture as it prevents the muscles from getting too tight, which causes slouching and rigidness of the body. When you have good posture, circulation flows better and you can look good and feel good throughout the day.

5. Stretch after exercising. Lactic acid builds up in your muscles while you exercise which leads to fatigue and soreness. This can be remedied by "cooling down" exercises or post-exercise stretching. Post-exercise stretching can help in workout recovery, decreases muscle soreness that comes after the workout and ensures that your muscles and tendons are in good working order. If you stretch after exercising, you are conditioning your muscles, and, in a way, you are relaxing your muscles after a vigorous regimen. Its goal is to return your muscles to the pre-exercise stage. It's like telling your muscles that the hard part of the workout is done. This part of the exercise is called the "cool down" and usually consists of light exercises such as brisk walking, calf stretching and static stretching. Aside from relaxing your muscles, cool down exercise are also meant to re-oxygenate your heart, since you have used too much oxygen working out. This means allowing steady breathing and the muscles push the oxygen back to the heart.

Stretching, although takes minimal time in the whole workout or exercises, is still a very important part of the activity and should not be taken lightly. How sore you can get or how good you feel after a workout depends on how properly and how effectively you have stretched.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge [http://sgweightlosschallenge.com/]

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Cardio Fitness for the Aged Person

One needs to understand the pressure put on the heart and lungs by overweight and lack of exercise. Both these are pertinent to people who are over 70 years because many tend to sit back, eat more, and indulge themselves in table games or, like me, on the computer. Hours of sitting is extremely unhealthy and one day a voice inside me told me to join a gym. This was completely unexpected and obeying that voice was the best thing.

That voice inside is well-known to me because of memory of reincarnation and link to the Universal Spirit, the real God. It has given me a job to do which is the reason I spend long hours at the computer. Over the last 30 years or so exercise involved only garden maintenance and walks, aside from house work.

Now the command was received and a local gym for women only received me with open arms. Aside from a fortnightly fee of $38, well affordable on a pension, there are PT classes that include one for healthy heart. It is held twice a week and is basically very enjoyable.

The exercises are simple and over the course of 45 minutes involve little weights, steps, and ball movements, such as throwing and catching. Sometimes there is also some square dancing type movements that help with balance. Stretching and flexing of muscles has become now a daily routine with me.

On the other days the gym provides all forms of equipment for those who want to work-out. For me the bike is my favourite although many use the walking and rowing machines. Other equipment allows stretching of muscles in the neck, back, and legs, which I also find useful.

Building up muscles that have disappeared over the years of inactivity is one of my achievements and being able to get up from the ground when I fall over is another. Since starting at this place my balance has improved to the point where there have been no falls at home whereas before I would trip and fall over anything in my path.

It is something for older people to consider. Don't sit around and wait for death to catch up with you but enjoy yourself doing physical training and show the world what you are made of. The other benefit for me has been the great friends made while exercising - a real bonus.

Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

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7 Main Reasons to Drink More Water

"Water is the driving force of all nature" - Leonardo Da Vinci

Water, the liquid life. It makes up 60% of your body, 75% of your muscles and 85% of your brain. It's the lubricant that is involved in nearly every chemical process that takes place inside your cells.

Water is clearly the most important nutrient for the human body, but we often take it for granted. Opting for soda, fruit juice, alcohol, coffee, or tea over boring old water. That's likely the reason why 75% of Americans are suffering from chronic dehydration. There's just so many other options!

Interestingly enough, even though water is so important for the body, there's not much scientific research dedicated to learning more about water and how it affects human health. That's because water is very cheap for most developed countries. Water's health benefits don't increase the bottom line of the giant pharmaceutical companies that usually fund health research. The few research articles that I did find were actually done by bottled water companies such as Evian, meaning that even this research may be slightly biased.

Nonetheless, water is a necessary and fundamental part of being healthy and it's importance should not be underestimated. Making sure to drink the right type of water and plenty of it is crucial to achieving your health goals. Here are the 7 Main Reasons to Drink more water. Let's dive in.

The 7 Main Reasons to Drink More Water

#1 - Water Helps You Lose Weight
Everyone wants to look good and be in shape. The EASIEST way to do that is to drink more water. Here are the two main ways that water can help you lose weight or maintain optimal weight.

Water Reduces Cravings
In the centrehttps://ezinearticles.com/?7-Main-Reasons-to-Drink-More-Water&id=9651876 of your brain, there is an area called the hypothalamus. The hypothalamus is responsible for regulating hormones in the body, controlling body temperature, and the sensations of hunger and thirst. Since your feelings of hunger and thirst are supplied from the same area of your brain, you may sometimes mistake your thirstiness for your desire to munch on something.That's why if you get a craving for food, you should try drinking a glass of water and waiting 15 minutes. Most of the time the craving should go away and you reduce your calorie intake, which helps you lose weight.

Water Stimulates Your Metabolism (Burning of Calories)
Did you know that drinking water stimulates your metabolism and increases your calorie burn? Especially if you drink cold water. Drinking cold water forces your body to burn calories to warm up the water to body temperature. Really any water that you drink needs to be processed and transported to the rest of your body.

Research showed that in 14 healthy and in-shape individuals, drinking 500ml of water increased their metabolism by 30% in just 10 minutes. Another study showed that drinking 2 liters of water a day could increase calorie burn by up to 400 calories. A short-term study of overweight women showed that the women who drank more than 1 liter of water a day over 12 months, lost an extra 4lbs of weight without any other lifestyle changes.

Water needs to be processed and transported to be used by the body, which requires energy. More energy demand causes an increase in metabolic rate. Just by drinking more water you'll burn more fat and get leaner. It's like the best natural fat-loss product. A Zero-Calorie food!

#2 - Water Increases Your Mental and Physical Performance
Fatigue is one of the first signs of dehydration. Even if you lose just 1-2% of your body weight in water, it can impair physical and mental performance. That's because everything that goes on in your body and brain requires water.

Physical Performance
If you exercise regularly, you need to hydrate even more than the normal sedentary human being. You lose water rapidly through your sweat and your breath when you exercise. It has been shown that athletes often lose 6-10% of their body weight in water during competition and intense training. Dehydration during training results in reduced endurance, increased fatigue, reduced motivation, and increased perceived effort. All of which negatively impacts performance.

The good news is that proper rehydration reverses all of these negative effects and even reduces oxidative stress caused by exercise and dehydration. Make sure to hydrate before, during, and after exercise to aid in recovery and maximize your performance. A solid workout with maximum effort also means more calories burned, resulting in a leaner and better you.

Mental Performance
Even just mild dehydration curbs cognitive functions such as concentration, alertness and short term memory in everyone including children (10-12 years), young adults (18-25 years) and (50-82 years). The brain is 85% water, so staying adequately hydrated is important to ensure proper functioning of your brain. In the morning, instead of going straight for coffee, try drinking 500ml of water as soon as you wake up. It will help kicks tart your day and get you going faster. When that afternoon snooze starts creeping, try drowning it with water. Water, not coffee, is the key to sustained energy throughout the day.

#3 - Water Improves Your Skin Health
The skin is the largest organ of your body and contains 30% water, which contributes to the plumpness and elasticity of skin. Drinking more water can improve skin thickness and density, helping your skin look more youthful, smooth, and firm. Choosing water instead of inflammatory drinks such as sugary sodas, processed fruit juice, caramel macchiatos, and even milk will help you achieve clearer skin. These inflammatory drinks cause spikes in blood sugar which messes up your hormones and leads to unwanted breakouts. Be conscious of what you drink, especially for the sake of your skin.

#4 - Water Helps Detoxify your Body
There are so many toxins that you come into contact with everyday from processed food, household chemicals, environmental pollutants, etc. It's your kidney's job to filter out your blood and remove toxic waste. The kidneys depend on plenty of fluid available in your body so that even if you lose fluid through your urine, your body can function optimally. Give your kidneys adequate water, they can efficiently work and remove all the toxins from your blood. The more dehydrated you are, the harder your kidneys have to work to fit all the toxins into a small amount of urine. Leading to the darker and darker shades of yellow in your urine. The easiest way to make sure you're getting enough water is to drink enough water until your urine is crystal clear. This will help your kidneys remove toxins from your body efficiently, and you will feel great!

#5 - Water Helps Minimize Joint Pain and Muscle Pain
Your joints are the hinges where two bones come together. Between your bones is a coating of cartilage which provides a cushion between the your bones to prevent friction.

Joints are like sponges. Wet sponges move easily against each other while hard sponges can rub and break off. Drinking plenty of water ensures that your sponges (cartilage) are hydrated and soft, minimizing joint discomfort. That's what glucosamine and other joint supplements are designed to do, retain more moisture in your cartilage. You can do this naturally by drinking more water.

Muscle pain is a slightly different issue. If you work out or lift weights, there's a build-up of lactic acid and microtears in your muscle fibers that cause pain. Drinking plenty of water flushes out the lactic acid, and transports nutrients to your muscles (assuming that you're eating nutritious diet) that will help repair muscles quicker and reduce muscle pain. Drinking more water means faster and more efficient recovery.

#6 - Water Makes You Happier
The more water your drink, the better your mood will be. If your body is running efficiently on plenty of water, you'll have more energy and be in a better mood. A study on 120 healthy female college students showed that the girls who drank more water on average had less tension, depression, and confusion.

Another study on 30 people who drank five cups of water a day showed that when the same people were asked to increase water intake to ten cups a day their mood, energy, and satisfaction all improved. DRINK MORE WATER, it will make you happier.

#7 - Water Helps You Digest and Poop
Your digestive tract is where everything goes to gain entrance into your body, including water. Keeping this area nice and moist is good for your digestion.

Water Aids Digestion
Everything that you eat lands in your stomach first and waits there to be broken down by stomach acid and digestive enzymes. The rate at which digested food then moves into your intestines from your stomach is mostly determined by the volume of food & fluid that is in the stomach at the time. After your stomach breaks down the food, it empties into the small intestine, where most of the nutrients and water are absorbed. The more water that is available, the better the absorption.

However, there's a constant debate among health professionals on whether or not drinking water with meals positively or negatively affects digestion. On one hand, it's theorized that drinking water during meals dilutes your stomach acid and enzymes leading to poor breakdown of nutrients and causes limited absorption. On the other hand, drinking water is said to aid in moving food through your digestive tract quickly and smoothly.

So in order to cover both sides of the argument, here's the best way to drink water for proper digestion.

• Drink plenty of water throughout the day so you don't have to gulp down water right before you eat.
• Take small sips of water (preferably room temperature or warm) during meals.
• Make sure to beginning hydrating again 30 minutes after your meal to give time for your body to digest the food you ate.

Water Relieves Constipation
Constipation is caused by dehydration in your colon. After water and nutrients from your food gets absorbed in your small intestines, it moves into your large intestine also known as the colon. Your colon is where extra water is added or removed to produce stool. More water means smoother stool while less water means firmer stool. If you are dehydrated, your colon will absorb more water from your stool, leading to constipation. Women and older adults especially struggle with constipation because they do not drink enough water, and/or drink coffee/tea instead of water.

A study of 3,835 Japanese women from the ages of 18-20 showed that low intake of water was directly associated with increased instances of constipation. Similarly, in elderly people, low fluid intake was found to be the direct cause of constipation.

Constipation is a very serious health issue. Continued constipation means you're not eliminating toxic waste from your body, and most of those toxins get reabsorbed. Leading to bad skin, fatigue, and overall poor health. Drink plenty of water to reduce constipation and live a healthier life.

Now that you are armed with the knowledge of how important water is to power the best version of you, make it a habit to drink more water! Just drinking more water will go a long way in helping you achieve your health goals. Stay hydrated!

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6 Key Steps To Healthy Ageing

Healthy ageing seems so straightforward, doesn't it? Yet few people think into the future. However, you would be surprised to know the actual number of people who age gracefully, without significant health issues.

Can regular people avoid these health issues? Most definitely. But you will have to make some changes to your lifestyle now. Follow these tried and proven tips to achieve healthy ageing.

Keep Active

The need for exercise does not decrease with age, contrary to what many adults believe and follow. Think of your body as an automobile; the first few years, (your youth), are virtually trouble free, with only basic maintenance necessary.

However, as you accumulate mileage, (age), wear and tear occur. More aggressive maintenance needs to be performed. Think of bone loss, reduced hormone levels and reduced ability to heal and recover as remediable maladies with a good dose of exercise.

Include both cardiovascular and resistance exercise into your program to keep your heart, bones, brain and muscles strong.

Sleep On It

A significant percentage of the elderly population suffers from depression, although it often goes undiagnosed.

The cause? The feeling that their use is limited, and that they are mere distractions in the lives of others.

A simple fix? Sleep, and lots of it.

Older adults can require as much sleep as toddlers, yet get much less, and even less than working adults. Sleep will also help to stimulate the release of Growth Hormone, much sought after in the anti-ageing community.

An Ounce Of Prevention Goes A Long Way

Although as we age the need for preventative medical treatment increases, fewer older adults visit the doctor preventatively. Many falls, injuries and fractures of the elderly can be avoided by attending regularly scheduled clinic visits, during which advance preventative directives are issued. At a minimum, a semi-annual checkup is warranted, with increased frequency if suffering from pre-existing conditions.

Have Sex!

Don't be misled by the myth that sex is unimportant once you hit the golden years. Sex is one of the strongest mood elevators, anti-depressants and stress reliever known to man.

Of course, we don't expect you to go crazy and injure yourself during this healthy practice, but keep those hormones active and parts working well.

Sexual activity is also a good cardiovascular workout, and everyone knows cardio is good for you!

Ditch Bad Lifestyle Habits

If in your youth, you were accustomed to hitting bars a few times a week that needs to stop now. There is no benefit to hard drinking sessions, and it's even worse when coupled with smoking.

Smoking is notorious for accelerating agehttps://ezinearticles.com/?6-Key-Steps-To-Healthy-Aging&id=9659682ing, skin deterioration, promoting cancer risk, increasing cardiac episodes, and generally worsening your quality of life. Make a conscious effort to kick those bad habits before they lead you to an early grave. Find other social events that make you happy, without the bad repercussions of abusing your body.

Switch To A Greener Diet

It's not shocking with the number of diabetics in our midst that in order to prevent similar outcomes, radical changes need to be made to our way of eating. Diets high in refined carbohydrates and processed sugars, coupled with fats pave the way to heart disease, diabetes, and even cancer.

The number one way to beat these bad eating habits? Eat green- and plenty of it. Greens make you full easier, and keep you satisfied for a longer period of time, so the need to snack is reduced.

Also, vegetables are loaded with beneficial phytonutrients, vitamins and minerals, which help promote optimal metabolism and the elimination of toxins.

Conclusion

Staying healthy while you age is made easier than ever, thanks to the era we live in. 200 years ago, median life expectancy was significantly lower, as medical care was sparse and healthy habits were in their infancy. Make use of all that is around you and enjoy all that life has to offer!

Interested in the "10 Steps" you can start taking today to stay healthy, and decrease your risk of stroke and dementia? Visit http://saynotostroke.com/10-steps. Sign up for the newsletter and receive a copy of the "10 Steps".

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10 Anti Ageing Benefits of Water

We all know that water is an extremely important nutrient for survival. But besides keeping us alive or just quenching our thirst, it can do a number of things in our bodies to keep us healthy and to help fight the aging process.

Many experts say the average person should drink about 64 ounces of water per day. Other experts say you should drink 1/2 ounce for every 1 pound of body weight to account for all the water loss through the consumption of coffee, alcohol etc. Regardless of the number you use, the sad truth is most of us do not consume nearly enough water throughout the day to really reap the tremendous benefits that clean, fresh water can give us.

Here are ten anti-ageing benefits of water

1) Feeds and cleans the cells

Water makes up more than 60 percent of our body weight, and without enough water, other nutrients in the form of food or supplement will have a hard time being assimilated quickly and efficiently. Water moves in and out of the cells on a constant basis. This process helps dissolve nutrients and carries them where they need to go and it carries waste out of the body. Water also feeds your cells to you give you the energy you need. Before grabbing that next cup of coffee or expensive "energy drink" try downing a big glass of water instead.

2) Improves the digestive process

Water works much like oil does in a machine; it keeps us running smooth. Without it, our digestive processes tend to slow down and get sluggish. This can cause a digestive "backup" or in other words, constipation.

3) Maintains an even body temperature.

Whether it is extreme heat or extreme cold, water is a crucial element to helping your body temperature stay out of the danger zone. In extreme heat, our bodies sweat, causing a loss of a lot of water. Not only will water help keep your body temperature from over-heating, causing heat stroke, it will also help prevent serious dehydration. In cold weather, hypothermia is just as serious as heat stroke. Nurses in an Alaskan Hospital have said that dehydration is the number one cause of frostbite.

4) Helps the body heal after sickness, injury or surgery

The body will tend to retain water to help itself heal. By drinking lots of extra water, this process will be amplified. Water will also help flush viruses and infections out of the body.

5) Lubricates and cushions the joints

Water molecules don't like to be crowded too close together. Because of this, water molecules will spread out, forming a cushion that helps lubricate the joints. Sufferers of diseases like arthritis and gout can really feel the benefit of an abundance of water in their diet. Besides cushioning the joints, water also acts

Water molecules don't like to be crowded too close together. Because of this, water molecules will spread out, forming a cushion that helps lubricate the joints. Sufferers of diseases like arthritis and gout can really feel the benefit of an abundance of water in their diet. Besides cushioning the joints, water also acts as a shock absorber inside the eyes and within the spinal cord.

6) Makes Your Skin Soft And Smooth

Water is very important for skin to be soft and smooth. Without enough water, the skin will more easily wrinkle and dry out. Water makes the skin more elastic. However, too much of a good thing can be a bit harmful as well. Soaking in a hot bath or hot tub for too long will strip the natural oils out of the skin. These oils are what helps keep the moisture in. Spraying your face with a little water is great for a little pick me up. Using a humidifier in dryer climates is very beneficial for the skin as well.

7) Helps Halt Kidney and Gallstone Formation

Water helps flush waste and impurities from the body. Enough water circulating through the body should be enough to help combat the formation of kidney and gall stones. Gallstones are created when the bile secreted by the liver does not contain enough water. Drinking plenty of water will keep these two organs working with ease.

8) Weight Loss

Although there is a difference of opinion by some experts regarding drinking water before meals, the general consensus is that drinking some water before a meal will cause you to feel more full, thereby helping you eat less at each meal. Drinking water will also give you more energy to do a little extra exercise too.

9) Germs be gone

Water isn't just for the inside of the body. The best way to rid the germs lurking on your hands is a good soap and water washing. Fewer germs mean less sickness and disease.

10) Makes you smarter

The brain is one of the most vulnerable parts of the body that is highly affected when we are not consuming enough water. Water will help you be able to focus, concentrate, and complete tasks more efficiently.

Have you ever stopped to think about how much water you drink in a day? Is it enough to accomplish the important tasks your body has that requires adequate water to effectively hit the mark? Drinking water only when your feel thirsty is not a good way to judge whether or not you are drinking enough water.

The fact of the matter is, by the time your brain signals your body to trigger a thirst response, you have already gone into slight dehydration. By remembering to drink at least 64 ounces of clean, fresh water every day, you will be in a great place to help fight the many signs of agehttps://ezinearticles.com/?10-Anti-Aging-Benefits-of-Water&id=9646995ing, increase your energy level and help stave off certain illnesses as well.

About the Author- Mellisa McJunkin ~ I am a Writer, Researcher, and Blogger. Stop by my blog and say hi. Be sure to download some great free goodies to boot. Holistic Health Warrior ~ Because Great Health Is Worth Fighting For

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Why You Should Eat These Foods

About 8 years ago my cousin sent me a paper about healthy foods we have and ways to use them to stay healthy. Because I am passionate about promoting good health, I collect ideas about healthy living whenever I find them. There is a lot of good information everywhere and people are so willing to share what they know.

We are here on this beautiful earth with abundance. By study and seeking wisdom we learn to use what we have. Sharing is part of the gifts we enjoy.

In the Bible we read: GOD first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. HE made and provided what we would need before we were born. These are best, and more powerful when eaten raw. GOD left us a great clue as to what foods help what part of our body!

Fight Disease, Eat Healthy Foods

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food. Grapes resemble the alveoli of the lungs. The lungs are made of branches of ever-smaller airways that end with tiny branches of tissue called alveoli. Alveoli allow oxygen to pass from the lungs to the blood stream. Research has shown that a diet high in fresh grapes can reduce the risk of lung cancer and emphysema.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut look just like the neo-cortex. Researchers say walnuts help develop more than three (3) dozen neuron-transmitters for brain function. Because walnuts are loaded with omega-3s, we can consider them the ultimate"brain food". The human brain is about 60% "structural fat". So it needs high-quality fats like omega-3s to function properly and keep the brain fluid and flexible.

Kidney Beans actually heal and help maintain kidney function. Yes, they look exactly like the human kidneys. Kidney beans, like most other beans are a very good source of cholesterol-lowering fiber. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal. Thus these beans are an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Kidney beans are an excellent source of the trace mineral, molybdenum. This is an integral component of the enzyme sulfite oxidase, detoxifies sulfites. Sulfites are a type of preservative commonly added to prepared foods. Side effects of sulfites include rapid heartbeat, headache or disorientation. Reaction to sulfites, may be caused by molybdenum stores too insufficient to detoxify them.

Parsley is an excellent source of vitamin K, vitamin C, as well as a good source of vitamin A, folic acid, and iron. Because parsley is a low calorie nutrient-dense herb, it is useful for many things. It helps boost metabolism, remove excess water from the body, and cleanse the kidneys and livers. This, in turn, keeps the body's functioning at its optimal level and helps in weight loss.

Celery, Bok-Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23 % sodium and these foods are 23% sodium. If you do not have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears are healthy foods that target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. The Aztecs called this the fertility fruit because of the high amounts of Vitamin E in it. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Because figs increase the mobility of male sperm and increase the numbers of Sperm as well they help overcome male sterility. Note: bananas and cucumbers are also good for the male genitals. Like Kidney beans, figs are a good source of fiber and manganese, as well as magnesium, calcium, copper and potassium and vitamins K and B6. They are helpful in lowering blood pressure. Besides keeping much longer, the nutritional value of figs increases when they're dried. A half-cup of fresh figs provides as much calcium as one-half cup of milk. But a single dried fig contains almost as much calcium as an egg. Because figs contain powerful antioxidants they neutralize free radicals in your body and fight disease. This they do whether fresh or dried. These healthy foods grow on trees that seem to grow wild in some warmer climates. I almost envy the people in those climates.

Sweet Potatoes look like the pancreas. Because they are low on the glycemic index they actually balance the blood sugar of diabetics. Sweet potatoes are a great source of B6 vitamins, which are amazing at breaking down homocysteine. Because this substance contributes to the hardening of blood vessels and arteries causing heart attacks we need low homocysteine levels. Sweet potatoes' potassium content helps your heart, as it lowers blood pressure by maintaining fluid balance. Potassium is also an important electrolyte that helps regulate your heartbeat. Hi amounts of manganese is also in sweet potatoes like kidney beans and figs.

Proven Health Benefits of Cinnamon include high antioxidants, anti-inflammatory and protects heart health. Because cinnamon normalizes blood sugar it fights diabetes. Other helps are cognitive brain function, and cancer prevention. We use cinnamon to fight infections and viruses. Did you know sweeter breath and mouth health are great uses for cinnamon? Also candida prevention and cure, healthy skin, and allergy help are uses for cinnamon. Use Cinnamon to Sweeten Recipes without Added Sugar. It is also a natural food preservative to help with other healthy foods.

Because olives are very high in vitamin E they assist the health and function of the ovaries. Also these healthy foods are high in other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet.

Pomegranates are good for the ovaries also. Packed with antioxidants and loaded with vitamin C and potassium, pomegranates are a super food. They can help with risk of heart disease, risk of cancer, diarrhea, cholesterol, weight and cell damage. Pomegranates are one of the few fruits where the juice is just as beneficial as the fruit or seeds. The peel, which you can't eat, contains the most antioxidants, and they are released in abundance when the fruit is squeezed for juicing. They can be juiced with a citrus juicer. I am sure there are healthy foods where you live.

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female, and actually assist the health of the breasts and the movement of lymph in and out of the breasts. These healthy foods are popular and it should be easy to include them in our diet. However, they do not grow where it is cold so we are dependent on the system to bring them to us.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

Pineapple is also good for the cells and the skin of the pineapple looks like cells look under a microscope. It is loaded with Vitamin C and Manganese. It also improves digestion because it is a great source of bromelain. Bromelain is an enzyme that will help with digestion if eaten with food. If you eat it on an empty stomach it helps with pain and inflammation. Either way it is a win win situation.

Wood Ear Mushroom or Black Fungus. This is a very important food for us that should be incorporated into everyone's diet. I have never heard of this healthy food. After learning the benefits of it I will be wanting to find some. It is beneficial for blood, as it can nourish, activate, and clean the blood all at once. Wood ear counteracts high cholesterol, increases body fluids, and adds moisture to the lung. It is effective in blood coagulation and decreasing blood cholesterol levels.Other amazing benefits include high protein, low-calorie vegetable, high fiber, rich in iron vitamin B-2.

The juice of a potato is good for lung and bronchial problems. Because we usually eat them fried or baked we think of them as unhealthy. Watch this video to learn amazing health benefits of Potato Juice. According to many people the best way to get the benefits of potato is to drink the juice. Healthy foods include Potatoes which are high in vitamin C and helped early sailors fight scurvy. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Contrary to popular thought, they are low on the glycemic index and can help you lose weight. Proper preparation is the key.

Lemons are good healthy foods to help the liver and clean out toxins. Other health benefits of lemon include treatment of indigestion, and constipation dental problems, throat infections, fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera, and high blood pressure, while also benefiting your hair and skin. Known for its therapeutic property since generations, lemon helps strengthen your immune system, cleanse your stomach, and is considered a blood purifier. Lemon juice, especially, has several health benefits associated with it. It is well known as a useful treatment for kidney stones, reducing strokes, and lowering body temperature. As a refreshing drink, lemonade helps you stay calm and cool.

The foods included in this article are only a part of available healthy foods. I was told once that there are foods in every part of the world that will help with our needs. Once I asked about what we have where I live that is a digest aid like pineapple. Well, rhubarb is also a good digest aid. Don't give up learning. You will find foods that work for you available where you live.

Lee Ann Orton, Author email: juicersaj@gmail.com
BS, Homemaking Education 1968, Brigham Young University.
VP Orton Online Solutions Inc., Certified Creative Healer
Writer for http://1o80.com
Web URL: http://1o80.com

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The Benefits of Antioxidants - To Prevent Chronic Diseases And Support Anti Ageing

What are Antioxidants?

Antioxidants are natural substances found mainly in vegetables, fruits, nuts and spices that help prevent or reduce oxidation which occurs at the cellular levels. They do this by removing "free radicals", which, if left alone could oxidize cells - leading to inflammation and chronic diseases like diabetes, joint diseases, atherosclerosis, cancer, dementia and degenerative eye diseases. These harmful chemicals also accelerate the aging process.

What are Free Radicals?

Free radicals are atoms or molecules with an unpaired electron in an atom's outer shell. Being chemically unstable, they are highly reactive and able to cause damage to cells in the body. Some researchers believe that aging occurs because cells accumulate free radical damage over time.

The main contributing factors to excess free radicals in the body are eating the wrong food, stress, pollutants, smoking, over exposure to ultra violet light and harmful bacteria.

The intake of certain prescription drugs and chemotherapy are also linked to free radical formation in the body.

Foods high in free radicals include oil and fats (when heated to high temperature like in frying) overcooked meats and processed meats.

Eating too much sugary foods that cause the blood sugar to spike could also lead to an increase in this harmful chemical in the body

How Antioxidants Prevent Chronic Diseases and Aging?

Antioxidants prevent aging by neutralizing and removing free radicals in the body responsible for causing damage to body tissues. In doing so, they help prevent or slow down the impact of chronic diseases and also the aging process.

Are all Antioxidants the same?

Though the chemical role of antioxidants in the body are quite similar, some antioxidants are known to provide added benefits to specific parts of the body. For examples: flavonoids protects the heart; beta carotene protects the eyes; lycopene benefits the prostrate gland; and, proanthocyanidine contribute to urinary tract health

It is also well established that some antioxidants are more powerful in their actions than others. For example food astaxanthin is reputed to be 500 times more powerful than Vitamin E.

Sources of Antioxidants

The food sources for antioxidants are as follows:

a) Vegetables - carrots, tomatoes, broccolli, spinach, kale, antichoke, sweet potatoes, beetroot and cilantro

b) Fruits - blue berries, grapes, cranberries, elderberries, black berries apples, water melon, wolfberry and citrus fruits

c) Nuts and Seeds - pecans, walnuts, peanuts, kidney beans and flaxseed

d) Beverages - red wine, green tea, cocoa

e) Spices - clove, turmeric, cinnamon, oregano, basil and ginger

The foods listed above are not exhaustive but indicate the more popular ones that are rich in antioxidants.

Supplements

Vitamins A, C and E are among the well known antioxidants while the trace elements selenium, zinc and copper are known for supporting the anti-oxidizing system in the body.

Other antioxidants that are popular for their heath benefits include:

a) Curcumin- protection against cancer, Alzheimer's, heart diseases and arthritis

b) CoQ10 - helps those with heart problems, Parkinson's Disease, hypertension and chronic fatigue syndrome.

c) Glutathione - helps the body produce enzymes, detoxification, digestion of fats and destruction of cancer cells.

d) Lutein and Zeaxanthin - prevents cataracts and macula degeneration

e) Quecetin- supports the heart, fights chronic fatigue syndrome and arthritis

f) Astaxanthin- reduces the chronic effect of diseases including cancer, diabetes, cardiovascular diseases and high blood pressure

Are Supplements Necessary?

Getting your antioxidants from natural sources is better due to the complex mix of phytonutrients that you can get from fruits, vegetables, nuts and spices that you may not get from supplements. However, if getting these health giving nutrients from natural sources is a problem or if specific antioxidants are needed for managing certain health problems, supplements can still be of much help.

Conclusion

I hope this article has given you a good overview of antioxidants and the role they play in preventing annd healing chronic diseases.

Research findings of top universities in the US and elsewhere have provided a lot of science-based evidence of the role of antioxidants in preventing and healing chronic diseases and on anti aging. For more information on antioxidants and alternative approaches to managing chronic diseases and maintaining good health please visit my websites at:
- http://www.anti-aging.goodvision101.com
- http://www.rheumatoid-arthritis.goodvision101.com

I would greatly appreciate if your views and comments on the articles posted..

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Calcium Needs At All Life Stages

It is the most abundant mineral in the body, present mainly in the bones and teeth. From the start, toddlers have an increased need for dietary calcium to support bone growth and skeletal development that takes place rapidly in the early years of life. This development and its need - continues into the teenage years and is particularly crucial for adolescent girls who need to stock their calcium supplies to prevent osteoporosis later in life. Adequate intake at this stage is needed to support ongoing bone growth and to achieve peak bone mass. It is an essential dietary element required in optimal amounts for good bone health, efficient nerve and muscle function, and overall cardiovascular health. Without enough of it throughout life, a person's bones can begin to weaken over time. That can make it more difficult to stay active while also creating a higher risk of fractures and osteoporosis. A person's bone density will generally reach its peak at roughly age 30, and then begin to fade after that. Adequate daily intake can help maintain proper bone density and help prevent osteoporosis - which creates porous and fragile bones. It makes up about three percent of the earth's crust and is a basic component of most animals and plants. Eating a diet rich in calcium helps to restore it to the bones; supplements can help as well.

Why is calcium necessary?

It is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system. It plays a role in maintaining normal blood pressure, regulating blood clotting. It is also associated with relieving mood swings, food cravings, and decreasing the pain, tenderness and bloating associated with premenstrual syndrome.

What are the deficiency signs?

Deficiency symptoms (also known as hypocalcemia) range from minor - numbness or tingling of the fingers, muscle cramps, lethargy and poor appetite - to more severe, including mental confusion, skeletal malformations, dermatitis, and in infants, delayed development. Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.

How much, and what kind, does an adult need?

If vitamin D levels are optimal, most adults should be able to meet their daily calcium needs via a varied diet. When individuals are unable to get enough of it through a diet or for those who may need more than the recommended daily allowance, supplements can help. Doctors recommends women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg a day from all sources. Supplementing with its citrate form, which is more easily absorbed than other forms, taken with half the dosage amount of magnesium.

How much does a child need?

The normal daily recommended intake for children is as follows: infants through three years of age is 400-800 mg; children between 4 and 10 years of age is 800 mg; adolescent males is 800-1,200 mg; and adolescent females is 800-1,200 mg daily.
How do you get enough from foods?

An abundant source of this mineral in the American diet is dairy products - two glasses of milk per day provide 1,000-1,200 mg. If you choose to get via dairy products - and this is not essential, as there are many other calcium-rich foods - make sure you use only hormone-free, organic dairy products to reduce your exposure to the antibiotics and hormones found in many dairy products. Non-dairy foods include: greens such as collards, mustard, kale, and bok choy; canned salmon (with bones) and sardines; tofu, soy milk, fruit juice and cereals; blackstrap molasses; and broccoli.

Are there any risks associated with too much?

Its supplements can be constipating, and should be balanced with magnesium as discussed above. Excessive amounts in the blood may have negative effects, including nausea, vomiting, loss of appetite, and increased urination. More serious complications include kidney toxicity, confusion, and irregular heart rhythm. Studies indicate that men who take too much may have an increased risk of prostate cancer, and should limit their dietary intake to 500-600 mg daily from all sources.

Who should we take it as supplements?

It is an important mineral for the human body. It helps build and protect your teeth and bones. Getting enough of it over your lifetime can help prevent osteoporosis. Most people get it through their normal diet. Dairy foods and leafy green vegetables have high levels of calcium. Your health care provider will tell you if you need to take extra dose id required.

TYPES OF CALCIUM SUPPLEMENTS

Forms of calcium include:
Calcium Type
Pros
Calcium citrate (21% calcium)
Most easily absorbed
Calcium carbonate
Least expensive; has more elemental calcium

Calcium carbonate. Over-the-counter (OTC) antacid products contain it and these sources of it do not cost much. Each pill or chew provides 200 mg or more of calcium.

Calcium citrate. This is a more expensive form of calcium. It is absorbed well on an empty or full stomach. People with low levels of stomach acid (a condition that is more common in people over age 50) absorb this better than other forms.

HOW TO TAKE HIGHER DOSE

Increase the dose of your supplement slowly. Your provider may suggest that you start with 500 mg a day for a week, and then add more over time.Try to spread the extra dose you take over the day. DO NOT take more than 500 mg at a time. Taking it throughout the day will:

Allow more calcium to be absorbed

Cut down on side effects such as gas, bloating, and constipation
The total amount adults need every day from food and supplements:
19 to 50 years: 1,000 mg/day
51 to 70 years: Men - 1,000 mg/day; Women - 1,200 mg/day
71 years and over: 1,200 mg/day

SIDE EFFECTS AND SAFETY

DO NOT take more than the recommended amount of it. Try the following if you have side effects from taking extra calcium:

Drink more fluids.

Eat high-fiber foods

Switch to another form of calcium if the diet changes do not help.

Always tell your provider and pharmacist if you are taking extra dose. Its supplements may change the way your body absorbs some medicines. These include certain types of antibiotics and iron pills.

Are there any other special considerations?

Vitamin D is key to absorbing and so make sure to get adequate intake of vitamin D. Vitamin D, often referred to as the "sunshine vitamin," is actually a fat-soluble hormone that the body can synthesize naturally. There are several forms, including two that are important to humans: D2 and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and vitamin D3 (cholecalciferol) is synthesized by humans when skin is exposed to ultraviolet-B (UVB) rays from sunlight. The active form of the vitamin is calcitriol, synthesized from either D2 or D3 in the kidneys. Vitamin D helps to maintain normal blood levels of calcium and phosphorus.

Vitamin K2 is a beneficial form of Vitamin K for bones. Unlike Vitamin K1 which is used to activate blood clotting proteins, Vitamin K2 is beneficial for activating proteins which help bind calcium to bones. Vitamin K2 is found in food but not in anywhere near the concentration found in Osteo-K. Taking Osteo-K helps boost daily intake of vitamin K2 to support bone health. Older people may need to take it in extra larger doses because they do not absorb it as well as younger people.

If you take oral vitamin D,you also need to take vitamin K2. Vitamin K2 helps to move calcium to proper areas where its needed and removes it from sites where it shouldn't be present like arteries and soft tissues. When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move it around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren't realized. So, really, if you're taking vitamin D, you're creating an increased demand for K2. Vitamin K2 deficiency is one of the reason why people suffer from vitamin D toxicity symptoms which includes improper calcification leading to hardening of arteries. And vitamin D and K2 work together to strengthen your bones and improve your heart health.

It seems likely that 150 to 200 mgs of vitamin k2 is enough to activate your K2 dependent proteins to shuttle calcium to proper areas.

How can you tell that you are deficit of vitamin k2?

There is no specific tests for finding it. By assessing the lifestyle and diet you eat,one can find whether he is lacking the critical nutrients needed for the body. If you face following health conditions then you are likely deficient in vitamin K2.

Do you have osteoporosis?

Do you have heart disease?

Do you have diabetes?

If you are facing such symptoms, its better to think on deficiencies and take necessary steps.

For More Information about Vitamin D For Calcium Absorption Supplement, Contact us at (+91) 7777038883 or Email us at - sales@madhukarpharma.com / sales1@madhukarpharma.com

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