wp-header-logo-219.png

You can change your city from here.
We serve personalized stories based on the selected city
7 roleplay ideas that will pump up your sex life
How to date a Pisces
Love capsule: I know you love your wife and I love my husband too
Benefits of small arguments between married couples
Pisces horoscope 2022: Love life and relationships
10 things MEN expect in a relationship
Times Mouni Roy slayed in backless outfits
Shehnaaz Gill gives a HOT twist to the old LBD
On style radar: Manushi Chhillar ups her hotness quotient
5 ways to style your outfit in 2022’s Pantone shade
Ethnic look inspiration from Allu Arjun’s wife Sneha Reddy
Manish Malhotra launches ceremonial ethnic collection
My son tolerates bullying from his friends
How NOT to embarrass your teenage child
My daughter is a people pleaser
Ways to minimize competition between siblings
Fertility diet: What to eat and what to avoid when trying to conceive
Where are those bored kids and their playgrounds?
4 face packs to remove facial hair naturally at home
Shraddha Kapoor’s secret hair pack recipe
Things to keep in mind before buying cosmetic products
Types of black spots on face and how to get rid of them
Eye makeup inspiration to take from Tamannaah Bhatia
Makeup hacks for every girl attending a wedding
Expert approved ways to improve your mental strength
Coronavirus: Will Omicron prove to be the end of COVID-19 pandemic?
Coronavirus: Symptoms of Omicron induced infection to watch out for
Coronavirus: How to know if you have caught Omicron or a Delta infection?
My COVID Story: We heard that nebuliser could be used when the oxygen dropped; it cannot be!
The order in which you eat your protein, vegetables and carbs impacts your blood sugar levels
Samantha Prabhu is challenging her body with this move; here’s what it is called and how it benefits your body
Jennifer Aniston’s ’15-15-15′ workout plan: Here is why you too should try it too
Hack ageing in your 40s with these simple tips
Weight loss: Is it bad to work out every day?
Weight loss: Calorie-burning exercises that need no gym equipment
Follow this 5-minute full-body cardio workout for the first day of the year!
Expert approved ways to improve your mental strength
Shehnaaz Gill remembers late actor Sidharth Shukla in conversation with Sister Shivani, talks about her mental journey
New year’s eve: Habits you should leave behind in 2021
Tips to manage mental health in 2022
What will your wellness look like in 2022, based on your zodiac sign
Venus retrograde in Sagittarius: How this transition will affect the zodiac signs
Coronavirus: Will Omicron prove to be the end of COVID-19 pandemic?
Coronavirus: Symptoms of Omicron induced infection to watch out for
Coronavirus: How to know if you have caught Omicron or a Delta infection?
My COVID Story: We heard that nebuliser could be used when the oxygen dropped; it cannot be!
Coronavirus: Why are babies under 2 years old contracting COVID? How serious is it?
Coronavirus: Riskiest activities that expose you to COVID-19, according to a new study
Immunity booster: The perfect immunity-boosting kadha to ease cold symptoms and reduce the risk of flu
How to include black pepper and clove in your diet for immunity
4 immunity-boosting herbs to fight off infections naturally
Why you must include giloy in your diet and the right way to have it
Common cold: 5 ways to prevent cold before it starts
Ayurveda recommends making these changes before bedtime for better sleep
Weight loss story: “At 63, I successfully brought down my BMI from 27 to 25.5”
Weight loss story: “I increased my protein intake and ate on time to lose 30 kilos in 1.5 years”
Weight loss story: “I lost 42 kilos by eating home cooked foods and cutting down on oily, sugary foods”
Ways in which women are different from men in terms of weight loss
Weight loss: How to lose weight without exercise
Weight loss: Is it bad to do only bodyweight exercises?
Diabetes diet: The right kind of macronutrients to add to the diet
Study finds depression screening of cancer patients improves care
How to achieve your diet and fitness resolutions for 2022
Light Beginner Workout | Weightloss & Strengthening [Level 0.5+]
Holiday Workout | Weightloss Cardio & Strengthening (Level: 1.5 – 3)
Full Body Dumbbell Circuit | Strengthening & Weight loss
Stomach cancer
Chlamydia
Salmonella
Whooping cough
Measles
Dementia

Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name calling or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them offensive. Let’s work together to keep the conversation civil.
Now Reading:
Taking care of your bone health is important at a younger age to prevent the risk of injury and osteoporosis later in life. Stronger bones can not only help you stand in a correct posture, but also protect your delicate organs from any kind of injury.
Calcium is one mineral that helps to increase bone density and bone strength. Since childhood, we are provided with calcium-rich foods like dairy and calcium supplements for strengthening the bone. The truth is calcium is not the only mineral required for healthy bone. It only has a part to play. Several other nutrients are equally necessary for maintaining your bone health. Together these minerals increase your bone density and keep them healthy even when you grow old. Here are 5 nutrients other than calcium that are necessary for increasing your bone density.
Sufficient intake of Vitamin K has always been touted as necessary for heart disease, diabetes and cancer. Apart from these, there is one more reason to add more vitamin K rich foods to your diet that is for maintaining your bone health. Vitamin K is responsible for activating a protein that plays an essential role in blood clotting and calcium metabolism. It regulates the deposition of calcium on the bones. Moreover, vitamin K also prevents the accumulation of calcium in soft tissues by activating another protein called matrix GLA. The average daily vitamin K intake is 122 mcg for women and 138 mcg for men. Some common sources of vitamin K include broccoli, spinach, cabbage, and lettuce.

Read more: Why are people adding protein to their coffee? Let’s explore the latest “proffee” trend
Vitamin D, also known as the sunshine nutrient is also required for increasing bone density and maintain healthy bone health. The fat-soluble vitamin is made in the body when our skin is exposed to sunlight by breaking the cholesterol stored in the cells. Vitamin D helps in the absorption of calcium and maintaining an adequate amount of the nutrient in the blood. When your calcium level is low in the blood, this nutrient starts absorbing it from the food you eat or drawing it from the bones. RDA for vitamin D is 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. Apart from sunlight, you can get this nutrient from foods like okra, spinach, soybeans and fish like Sardines and Salmon.

Read more: Millets: Two gluten-free grains to add to your diet
Most people know that protein is essential for cell growth and cell regeneration. Another important function of protein is maintaining optimal bone mass gain during growth and preserving bone and muscle mass with ageing. Studies suggest that a high protein diet can increase bone mineral density and slow down the rate of bone loss. Protein makes up roughly 50 per cent of the volume of bone and one-third of its mass. Sufficient intake of protein can also reduce the risk of fracture and bone loss. The RDI for protein is 0.8 grams per body weight and sources of complete protein include lentils, beans, meat, poultry and dairy products.
Magnesium is responsible for activating over 300 reactions in your body. Apart from that, it is also essential for bone health as about 60 per cent of this mineral is found in the bone tissue. Several studies suggest that people who consume higher amounts of magnesium through their diet have a better bone mass density as compared to those who consume lower magnesium. That makes magnesium important for healthy bones and essential for reducing the risk of osteoporosis. The daily recommendation for magnesium is 310–320 mg per day for people ages 19–30 years and 400–420 mg per day for people ages 31 and older. Magnesium intake in the diet can be increased by consuming foods like nuts, legumes, seeds and whole grains.

A review study published in the journal Nutrients suggests that vitamin C also play an important role in maintaining bone health. It was found that vitamin C can be beneficial for bone growth, reabsorption, and the prevention of osteoporosis. Vitamin C is responsible for the production of collagen in the bone matrix. It also scavenges free radicals harmful to bone health. Moreover, Vitamin C is a powerful antioxidant that can help to boost immune health. A typical dosage of Vitamin C is about 500mg to 1000mg per day, which can be fulfilled from eating foods like oranges, tomatoes and other citric fruits.

Find out about the latest Lifestyle, Fashion & Beauty trends, Relationship tips & the buzz on Health & Food.
Thanks for subscribing.
Please Click Here to subscribe other newsletters that may interest you, and you’ll always find stories you want to read in your inbox.
A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox
Thank you for subscribing!

Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.
Full Body Dumbbell Circuit | Strengthening & Weight loss
10 Minute Abs Workout Fat Burning HIIT! (Level 3)
Progressive Fat-Burning Workout!
Dumbbell shoulder workout
‘How my father and I became victims of cybercrime’
The questions over India’s booster campaign
Subnational good for nation
As US performs ‘historic’ pig heart transplant, this Indian doctor tried it 25 years ago
A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox
Thank you for subscribing!

Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.

source