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Lead a healthy life 123, importance of healthy sleep

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Sleep hygiene:  the importance of healthy sleep hygiene for optimal functioning What is sleep hygiene? Are you know these rules for sleep? -10-3-2-1-0, that means - 10 hours before bed: - no more caffeine . 3 hours before bed: no more food or alcohol . 2 hours before bed: no more work. 1 hour before bed: no more screen time (shut off all phones, TVs and computers. When we were young, our parents were very conscious about our sleep. They never let us stay up at night to do anything, including studying, they used to say – “There is no alternative to healthy sleep - to lead a healthy life . If we do not sleep properly, our head will not be well, which means the brain will not function properly . If the brain does not function properly, it means that the day is wasted”.  God has also designated night for rest and day for work.  Said the expert - There is no substitute for adequate sleep to lead a healthy life . So some rules of adequate sleep have to be followed – Healthy s...

Lead a healthy life 123

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Osteoporosis

Osteoporosis - This problem can be caused by vitamin D and calcium deficiency, hormonal changes, age, medications and various diseases. In this disease, bones lose their density and can even break. In this case, there is a high risk of fractures of the spine



I think there is no need to explain to anyone that bones carry the weight of our entire body. The expert says - To get healthy and durable bones, it is important to be aware from childhood. Because we gain peak bone mass or the highest density of bones before the age of 30, that is, in youth. After that, bone density does not increase, but rather decreases with time.

So we have to be aware from childhood. Bone health depends on the bone density, elasticity and minerals acquired at a young age.

So how can we ensure or protect this bone health - if we want to lead a healthy life, we have to know that, - am I right?

What causes osteoporosis? And what to eat for healthy bones, that is, to prevent osteoporosis - the expert says -

Osteoporosis is a condition in which bones become weak due to a decrease in bone density. There are no signs of bone density loss in advance - except through tests. It has to be diagnosed through special health tests under the supervision of a doctor.

This problem can be caused by vitamin D and calcium deficiency, hormonal changes, age, medications and various diseases. In this disease, bones lose their density and can even break. In this case, there is a high risk of fractures of the spine, waist and wrist. Due to this, many people are seen to become hunched over. Daily lifestyle can also increase the risk of this disease.

Who is at higher risk of osteoporosis? –

Doctors say that people who are deficient in vitamin D and calcium may have this problem. Apart from this, if BMI (body mass index or body weight to height) is less than 19, excessive smoking and drinking habits, excessive salt intake, long-term use of steroid and gastric medications, hyperthyroidism (excessive production of thyroxine hormone), hyperparathyroidism (excessive production of parathyroid hormone), premature menopause (menstruation stops before the age of 40), premature ovarian failure (decreased ovarian function before the age of 40), rheumatoid arthritis, low sex hormones (testosterone and oxytocin), chronic obstructive pulmonary disease (COPD), some intestinal diseases, end-stage renal disease, type-2 (two) diabetes, anorexia, and hereditary factors increase the risk of osteoporosis.

Ways to prevent and what to eat to reduce the risk -- Doctor's advice --

Foods rich in calcium, magnesium and vitamin D are important.

1. Seeds, such as poppy seeds, chia seeds, sesame seeds, flax seeds, are very high in calcium. They are a good source of protein, copper, manganese, iron, which are beneficial for bones. Bean seeds, chickpeas also contain a lot of calcium.

2. Low-fat or non-fat milk, yogurt, cheese should be included in the diet. They contain a lot of calcium, which is beneficial for bones.

3. Almonds - a good source of calcium, protein and minerals, which strengthens bones.

4. Small fish are a good source of calcium. Include small fish in your diet 2-3 days a week. Apart from this, sardines and salmon are good sources of calcium, protein and omega-3 fats.

5. Green vegetables - especially spinach, cabbage, broccoli, turnips are rich in calcium.

6. Oranges, apples, bananas, raisins and dried fruits such as figs, apricots are very rich in calcium. Apart from this, calcium is also available in guava, papaya, dates. It is good to have fruits in the diet every day.

7. Foods containing vitamin D such as eggs, sea fish, cod liver oil, mushrooms, are good sources of vitamin D. In addition, you should be in the sunlight for 15-20 minutes every day, because sunlight is also a good source of vitamin D.

8. Foods containing magnesium - You should eat foods rich in magnesium for calcium digestion and absorption. Green vegetables, potatoes, sweet potatoes, tomatoes, beans, beets, bananas, grapes, jackfruit, watermelon, guava, berries, pumpkin seeds are rich in magnesium.

Foods to avoid - Doctor's advice ---

1. Caffeine, foods with excess sodium, soft drinks, alcohol should be completely avoided. Tea and coffee prevent the body from absorbing calcium.

2. Exercise - Regular physical labor and exercise strengthen the bones and joints. If you can do certain exercises at a young age, even at an older age, the risk of bone loss or fragility is greatly reduced.

3. Bone loss is more common due to some diseases, such as rheumatoid arthritis, hypogonadism, etc. Women are more susceptible to bone loss after menopause. Therefore, older women need to be more aware of their diet and exercise. To know the level of bone loss, special tests are now being done and specific treatment is being taken. So, if necessary, take treatment, you can also take hormone therapy, and in this way you can try to lead a healthy life.

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