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Healthy Bones: Best 10 Natural Ways To Build Healthy Bones



" Healthy Bones"

10 Natural Ways To Build Healthy Bones

Building healthy bones is extremely important.

Minerals are built into your bones during childhood, adolescence and early adulthood. When you turn 30, you will reach peak bone mass.

If not enough bone is formed during this time, or if bone loss occurs later in life, you are at increased risk of developing brittle bones that break easily ( 1 ).

Fortunately, many eating and lifestyle habits can help you build strong bones and keep them as you age.

Here are 10 natural ways to build healthy bones.

1. Eat lots of vegetables

" Healthy Bones"

Healthy Bones

Vegetables are great for your bones.

They are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. In addition, some research suggests that the antioxidant effects of vitamin C may protect bone cells from damage ( 2 ).

Vegetables also increase bone mineral density, (Healthy Bones)also known as bone density.

Bone density is a measure of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (bone fragility) are conditions characterized by low bone density.

High consumption of green and yellow vegetables is associated with increased bone mineralization in childhood and maintenance of bone mass in young adults. 3 , 4 , 5 ).

Eating plenty of vegetables is also beneficial for older women.

A study of women over 50 found that people who ate onions had a 20% lower risk of osteoporosis than women who rarely ate them. 6 ).

One of the main risk factors for the development of osteoporosis in the elderly is increased blood supply to the bones, i.e. the process of destruction and formation of new bone. 7 ).

In a three-month study, women who ate more than nine meals of broccoli, cabbage, parsley, or other herbs that contain bone-protecting antioxidants experienced a decrease in bone metabolism. 8 ).

2. Do strength and weight exercises For Healthy Bones

" Healthy Bones"

Healthy Bones

Doing certain types of exercise can help you build and maintain strong bones.

One of the best activities for bone health is weight training or high strokes, which promote new bone formation.

Studies in children, including those with type 1 diabetes, have shown that this type of activity increases the amount of bone created during the years of greatest bone growth. 9 , 10 ).

In addition, it can be extremely helpful in preventing bone loss in the elderly.

Studies in older men and women who exercised with body weight have shown an increase in bone mineral density, bone strength and bone size, as well as a decrease in markers of bone metabolism and inflammation. 11 , 12 , 13 , 14 ).

However, one study showed a small improvement in bone density in older men who trained at the highest level of weight training for nine months. 15 ).

Strength training is not only good for increasing muscle mass. It may also help protect against bone loss in young and older women, including those with osteoporosis, osteopenia, or breast cancer. 16 , 17 , 18 , 19 , 20 ).

One study in men with low bone mass found that while both resistance training and resistance training increased bone density in some parts of the body, only resistance training had such an effect on the hip joint. 21 ).

3. Eat enough protein To Get Healthy Bones

" Healthy Bones"

Healthy Bones

Getting enough protein is important for healthy bones. In fact, about 50% of bones are made up of protein.

The researchers reported that low protein intake reduces calcium absorption and may affect the rate of bone formation and breakdown. 22 ).

However, concerns have been raised that a high-protein diet releases calcium from the bones to combat hyperacidity in the blood.

However, studies have shown that this does not happen in people who consume up to 100 grams of protein per day, if this is balanced with plenty of plant foods and adequate calcium intake. 23 , 24 ).

In fact, studies show that older women are more likely to have better bone density when consuming more protein. 25 , 26 , 27 ).

In a large six-year observational study of over 144,000 postmenopausal women, higher protein intake was associated with a lower risk of forearm fracture and significantly higher bone density in the hip, spine, and throughout the body ( 27 ).

In addition, a diet that contains a higher percentage of calories than protein can help maintain bone mass during weight loss.

In a one-year study, women who consumed 86 grams of protein per day on a calorie-restricted diet lost less bone mass in their arms, spine, hips, and legs compared to women who consumed 60 grams of protein per day. 28 ).

4. Eat foods high in calcium throughout the day.

" Healthy Bones"

Healthy Bones

Calcium is the most important mineral for bone health and the main mineral found in your bones.

Since old bone cells are constantly being broken down and replaced with new ones, it is important to consume calcium daily to protect bone structure and strength

The RDI for calcium is 1,000 mg per day for most people, although adolescents require 1,300 mg and older women 1,200 mg ( 29 ).

However, the amount of calcium your body actually absorbs can vary greatly.

Interestingly, if you eat food that contains more than 500 mg of calcium, your body will absorb much less calcium than if you consumed less.

So it’s best to increase your calcium intake throughout the day by including one high-calcium food from this list at every meal.

It is also best to get calcium from food rather than supplements.

A recent 10-year study of 1,567 people found that while high dietary calcium intake reduced overall risk of heart disease, those who supplemented with calcium had a 22% higher risk of heart disease. 30 ).

5. Get more vitamin D and vitamin K.

" Healthy Bones"

Healthy Bones

Vitamin D and vitamin K are extremely important for building strong bones.

Vitamin D plays several roles in bone health, including helping the body absorb calcium. Achieving blood levels of at least 30 ng/mL (75 nmol/L) is recommended to protect against osteopenia, osteoporosis, and other bone diseases ( 31 ).

Indeed, studies have shown that children and adults with low levels of vitamin D tend to have lower bone density and are more at risk of bone loss than people who get enough vitamin D. 32 , 33 ).

Unfortunately, vitamin D deficiency is very common and affects about a billion people worldwide. 34 ).

You can get enough vitamin D from sun exposure and foods like oily fish, liver, and cheese. However, many people need up to 2,000 IU of vitamin D daily to maintain optimal levels.

Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation. This modification allows osteocalcin to bind to minerals in the bones and helps prevent calcium loss from the bones.

The two most common forms of vitamin K2 are MK-4 and MK-7. MK-4 is found in small amounts in liver, eggs and meat. Fermented foods such as cheese, sauerkraut, and soy products called natto contain MK-7.

A small study of healthy young women found that MK-7 supplements increased blood levels of K2 more than MK-4. 35 ).

However, other studies have shown that supplementation with any form of vitamin K2 supports osteocalcin modification and increases bone density in postmenopausal children and postmenopausal women. 36 , 37 , 38 , 39 ).

In a study between the ages of 50 and 65, those who took MK-4 maintained bone density, while those in the placebo group experienced a significant decrease in bone density after 12 months. 39 ).

However, another 12-month study found no significant difference in bone loss between women who added natto to their diets and those who did not. 40 ).

6. Avoid a low-calorie diet

"Healthy Bones"

Healthy Bones

Reducing calories too low is never a good idea.

In addition to slowing down metabolism, relapses, and loss of muscle mass, it can also be detrimental to bone health.

Studies have shown that a diet providing less than 1,000 calories per day can lead to decreased bone density in people who are normal weight, overweight, or obese. 41 , 42 , 43 , 44 ).

In one study, obese women who consumed 925 calories a day for four months experienced significant loss of bone density in the hip and upper thigh, whether or not they engaged in strength training. 44 ).

To build and maintain strong bones, eat a well-balanced diet that provides at least 1,200 calories per day. It should contain plenty of protein and foods rich in vitamins and minerals that support bone health.

7. Consider Taking Collagen Supplements

" Healthy Bones"

Healthy Bones

While there isn’t much research on this yet, early evidence suggests that collagen supplements may help protect bone health.

Collagen is the main protein found in bones. It contains the amino acids glycine, proline, and lysine, which help build bones, muscles, ligaments, and other tissues.

Collagen hydrolate is derived from animal bones and is commonly known as gelatin. It has been used to relieve joint pain for many years.

While most research has examined the effects of collagen on joint conditions such as arthritis, it also has beneficial effects on bone health. 45 , 46 ).

A 24-week study showed that postmenopausal women with osteoporosis taking a combination of collagen and the hormone calcitonin resulted in a significant decrease in markers of collagen breakdown. 46 ).

8. Maintain a stable healthy weight

" Healthy Bones"

Healthy Bones

In addition to a nutritious diet, maintaining a healthy weight can help keep your Healthy Bones.

For example, being overweight increases the risk of developing osteopenia and osteoporosis.

This is especially true for postmenopausal women who have lost the protective properties of estrogen.

In fact, low body weight is a major contributing factor to low bone density and bone loss in this age group. 47 , 48 ).

On the other hand, some studies show that obesity can reduce bone quality and increase the risk of fractures due to the stress of being overweight. 49 , 50 ).

Although weight loss usually results in some bone loss, it is usually less pronounced in obese people compared to normal weight people. 51 ).

In general, repeated weight loss and recovery seems to be particularly detrimental to bone health, as well as losing large amounts of weight in a short amount of time.

One recent study showed that bone loss during weight loss does not recover after weight gain, suggesting that repeated cycles of weight loss and weight gain can lead to significant bone loss over a person’s lifetime. 52 ).

When it comes to protecting bone health, the best thing to do is to maintain a stable normal weight or slightly above normal weight.

9. Include Foods High in Magnesium and Zinc For Healthy Bones

" Healthy Bones"

Healthy Bones

Calcium is not the only mineral that is important for bone health. Several other people also play a role, including magnesium and zinc.

Magnesium plays a key role in converting vitamin D to its active form, which promotes calcium absorption ( 53 ).

An observational study of more than 73,000 women found that those who consumed 3 mg of magnesium per day had 400% higher bone density than women who consumed half that amount per day. 54 ).

Although magnesium is found in small amounts in most foods, there are only a few excellent food sources. Glycinate, citrate, or magnesium carbonate supplements may be helpful.

Zinc is a trace mineral needed in very small amounts. It helps to replenish the mineral part of your bones.

In addition, zinc stimulates the formation of bone-building cells and prevents excessive bone breakdown.

Studies have shown that zinc supplements support bone growth in children and support bone density in older adults. 55 , 56 ).

Good sources of zinc are beef, shrimp, spinach, flaxseed, oysters, and pumpkin seeds.

10. Eat Foods High in Omega-3 Fats For Healthy Bones

" Healthy Bones"

Healthy Bones

Omega-3 fatty acids are well known for their anti-inflammatory effects.

They have also been shown to help protect against bone loss during aging. 57 , 58 , 59 ).

In addition to including omega-3 fats in your diet, it is important to ensure that the balance of omega-6 and omega-3 fats is not too high.

In one large study of over 1,500 adults aged 45 to 90, those who consumed a higher ratio of omega-6 to omega-3 fatty acids had lower bone density than those with lower ratio of two fats. 58 ).

Generally speaking, it’s best to aim for an omega-6 to omega-3 ratio of 4:1 or lower.

Additionally, while most studies have examined the benefits of long-chain omega-3 fatty acids found in fatty fish, one controlled study found that plant-based sources of omega-3s help reduce bone breakdown and speed up bone formation ( 59 ).

Plant sources of omega-3 fats include chia seeds, flaxseeds, and nuts. Healthy Bones is important at all stages of life.

However, having strong bones is something people tend to take for granted because symptoms often don’t show up until bone loss occurs.

Fortunately, there are many eating and lifestyle habits that can help build and maintain Healthy Bones, and it’s never too early to start.

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Why ADHD is Common These Days? Top Reasons



"Why ADHD is Common These Days"

Attention deficit/hyperactivity disorder (ADHD) has become increasingly common in recent years, affecting individuals of all ages. This article aims to shed light on the reasons behind the rising prevalence of ADHD, exploring various factors that contribute to its occurrence in today’s society. Here are some of the reasons of why ADHD is common these days.

"Why ADHD is Common These Days"

Consumer HealthDay: Why ADHD is Common These Days

Improved Diagnostic Awareness:

One significant factor contributing to the apparent increase in ADHD cases is the improved diagnostic awareness and understanding of the disorder. In the past, ADHD was often misunderstood or misdiagnosed as simply a behavioral problem. However, increased education and awareness among healthcare professionals, teachers, and parents have led to earlier and more accurate diagnoses.

As a result, individuals who may have gone undiagnosed in previous years are now being identified and treated appropriately.

Genetic Factors:

Reasons why ADHD is common these days also include genetic factors. Studies have shown that ADHD tends to run in families, indicating a strong genetic component. Certain genes involved in regulating dopamine, a neurotransmitter that plays a crucial role in attention and impulse control, have been linked to an increased risk of developing ADHD. However, no single gene has been identified as the sole cause of ADHD, suggesting that multiple genes and gene interactions contribute to its development.

Neurological Differences:

Brain imaging studies have shown that the shape and function of the brains of people with ADHD are different. Specifically, there are differences in the regions responsible for attention, impulse control, and executive functions. These differences may affect the communication and coordination of neural networks involved in cognitive processes, leading to the symptoms observed in ADHD.

Chemical Imbalances:

Neurotransmitters, such as dopamine and norepinephrine, play important roles in regulating attention, impulse control, and hyperactivity. Individuals with ADHD may have imbalances or dysregulation of these neurotransmitters, which can affect the brain’s ability to maintain focus, regulate impulses, and control behavior.

Evolving Environmental Factors:

Environmental factors in modern society can also contribute to the increased prevalence of ADHD. Some potential factors include:

Technological Advancements:

The advent of smartphones, tablets, and other digital devices has brought about increased screen time and digital stimulation. Excessive screen time and overexposure to stimulating content may affect attention span and contribute to attention difficulties associated with ADHD.

Changes in Lifestyle and Diet:

Sedentary lifestyles, and poor nutrition, are one of the top reasons why ADHD is common these days. The consumption of processed foods high in artificial additives has become more prevalent in recent decades. These factors have been suggested as potential contributors to ADHD symptoms, although more research is needed to establish definitive links.

Environmental Toxins:

Exposure to certain environmental toxins, such as lead, pesticides, and air pollutants, has been associated with an increased risk of neurodevelopmental disorders, including ADHD. Industrialization and urbanization have led to higher levels of exposure to these toxins in some areas.

Societal and Educational Demands also contribute to why ADHD is common these days:

Modern society places high demands on individuals, including children, in terms of academic performance, multitasking, and meeting strict deadlines. The increased pressure to excel academically and the proliferation of structured activities may contribute to heightened stress levels and difficulties in maintaining attention and focus, potentially leading to the manifestation of ADHD symptoms.


While the exact reasons for the increasing prevalence of ADHD are multifaceted and not fully understood, several factors contribute to its rise. Improved diagnostic awareness, broadening diagnostic criteria, evolving environmental factors, and societal demands all play a role. It is crucial to continue research efforts to better understand and address the factors influencing ADHD prevalence to support affected individuals effectively.

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Skin Pigmentation and Acne on the Face



"skin pigmentation and acne on the face top reasons"

Skin Pigmentation and Acne on the Face Top Reasons

Pigmentation and acne are common problems that make people feel bad about themselves and hurt their general health. In this article, we will explore the causes behind these conditions and discuss effective remedies for achieving healthier, clearer skin. Skin pigmentation and acne on the face top reasons include many. However, we need to understand what really is skin pigmentation.

"skin pigmentation and acne on the face top reasons"

eMediHealth: skin pigmentation and acne on the face top reasons

Skin Pigmentation:

Skin pigmentation is the quantity of melanin in the skin, which gives it its color. Melanin is a pigment produced by specialized cells called melanocytes. While pigmentation is influenced by genetics, various internal and external factors can lead to its alteration. Skin pigmentation and acne on the face top reasons are:

Sun Exposure:

Excessive exposure to ultraviolet (UV) radiation from the sun stimulates melanocytes, leading to an overproduction of melanin. This can be skin pigmentation and acne on the face top reasons.

Hormonal Changes:

Fluctuations in hormone levels, particularly during pregnancy or while taking hormonal contraceptives, can trigger melasma. This condition causes dark patches on the face and is often referred to as the “mask of pregnancy.”

Post-Inflammatory Hyperpigmentation (PIH):

Inflammatory conditions like acne, eczema, or skin injuries can cause PIH, resulting in dark spots or patches. PIH occurs when melanocytes produce excess melanin in response to inflammation or trauma.

Acne on the Face:

Acne is a common skin disease that is marked by pimples, blackheads, whiteheads, and cysts or nodules in more severe cases. It happens when oil, dead skin cells, and germs get stuck in the hair follicles. Acne can be caused by more than one thing.

Hormonal Imbalances:

Hormonal fluctuations are one of the skin pigmentation and acne on the face top reasons, especially during puberty, menstruation, or hormonal disorders, and can increase sebum productionAcne caused by the clogging of pores by excess sebum and dead skin cells.

Bacterial Infection:

Propionibacterium acnes, a bacterium naturally present on the skin, can multiply in clogged pores, leading to inflammation and acne. Genes play a part in whether or not someone gets acne. If your parents had acne, you may be more likely to get it as well.

Diet and Lifestyle:

Consuming a diet high in processed foods, dairy products, or refined sugars may worsen acne. Additionally, factors like stress, inadequate sleep, and smoking can aggravate acne symptoms.

Remedies for Skin Pigmentation and Acne on the Face:

Sun Protection:

Apply sunscreen daily, wear protective clothing, and limit sun exposure to prevent further pigmentation.

Topical Treatments:

Over-the-counter creams, serums, or prescription medications containing ingredients like hydroquinone, retinoids, or azelaic acid can help fade pigmentation and treat acne.

Professional Treatments:

Dermatological procedures such as chemical peels, laser therapy, microdermabrasion, or photo facials can effectively reduce pigmentation and improve acne.

Lifestyle Modifications:

Adopt a balanced diet, practice good hygiene, manage stress, and maintain a regular skincare routine tailored to your skin type.


Understanding the causes of skin pigmentation and acne on the face empowers individuals to take appropriate measures for prevention and treatment. By implementing a comprehensive approach that includes sun protection, topical treatments, professional interventions, and lifestyle modifications, one can achieve clearer, healthier skin.

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Top Best 10 Tips To Be Happy



"Best 10 Tips To Be Happy"

Best 10 Tips To Be Happy

"Best 10 Tips To Be Happy"

Best 10 Tips To Be Happy

Happiness is a choice. Choose to be happy, because you deserve it.

Discover our tips for being happy. Life is meant to be lived with joy. However, very often, we think that we do not deserve to be happy.

Nevertheless, happiness is a choice. It is indeed not something that simply happens. Nor is it something we have no influence or decision over!

To succeed in finding happiness, there must be awareness. Everything we think and everything we do has an influence on happiness. We must therefore modify all actions and thoughts that are contrary to our own happiness.

10 Tips To Be Happy

1. Pleasure

"Best 10 Tips To Be Happy"

Best 10 Tips To Be Happy

Find pleasure wherever you go, whether the circumstances are positive or negative. You have to create fun. Start and end by pleasing yourself. You must be a very agile receiver ready to receive all the delights life has to offer!

2. The Game

"Best 10 Tips To Be Happy"

Best 10 Tips To Be Happy

Think of a playground, where laughter and songs can be heard non-stop. Seek joy with others, involve them in the game.

3. Tips for being happy: forget the drama

Don’t make a drama out of everything that happens to you in life. Stop paying attention to anything bad, to anything that will get you pity or sympathy out of pain. Also stop doing so much for others, instead of doing things for yourself.

First of all, you have to fill your own voids. While you’re trying to fix your problems, stop reading all the drama in the media, because it has nothing to do with you!

4. Tips for being happy: find peace

Tips for being happy: find peace.

Sit down first to absorb the stillness. At first, you may feel awkward, but over time you will start to really connect with yourself. The more you do this, the more connected you will feel.

At that time, the need will disappear, and tranquility will give you peace. The latter is really vital to succeed in accessing happiness!

5. Tips for being happy: accept yourself as you are

"Best 10 Tips To Be Happy"

Accept yourself. This is the main key to real happiness.

When a person really manages to see all his flaws as a gift, then he can find happiness much more easily.

Self-acceptance indeed leads to deep happiness that many people have never been able to experience.

6. Stop looking for approval all the time.

No one should approve or validate what you do or how you do things. Indeed, happiness comes from finding your passion or the feeling of happiness inside of you.

It is from this inner place that you will begin to understand what appeals to you, but very often we get stuck in seeking the approval of others.

Many people live their lives based on those around them, but they will never discover true happiness that way. ..

7. Tips for being happy: don’t block the pain

When we stop or avoid pain, we also prevent happiness. All quantities of emotions must therefore be equal in their totality.

If you block one emotion, then you block all emotions. This, therefore, means that the experience is more extinct, even more depressing…

8. You are worthy of being happy, believe it!

Sometimes some are just waiting for a new misfortune to happen. They worry about being too happy, because they think the Gods of Misery will soon return to remind them of their bad luck in life!

If you are one of those people who have a phobia of being too close to happiness, as if you had to fight against the titans and the suffering of life to be worthy of being happy, remember: you are worthy of it . right now, exactly as you are!

9. Be An Active Person

"Best 10 Tips To Be Happy"

Literally, do something physical. Take care of your garden, play sports. In other words, do something that physically stimulates you.

Pleasure and happiness are present when one is truly physically engaged.

If you’re starting to exercise, it’s also a good time to let go of some old beliefs about happiness, you know, the ones that come back when you’re depressed or feeling remorseful. So clear your mind, clear those bad thoughts, and start moving!

10. Tips for being happy: forget the result

First, clinging to things getting done a certain way, or waiting for the perfect moment to be happy can keep you from finding happiness.

You may feel that current circumstances must dictate your level of happiness.

You may think that you have to force fate and reach the final goal to deserve to be happy. But the problem is that you will never get to happiness if you wait to be happy.

Happiness is not a goal, but the path to the result. Stress and disappointment are based on expectations. Then look at how many of them are really realistic. Ask yourself why you keep clinging to the ones that aren’t.

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