Calcium, The Star Nutrient

We all know very well that we need Calcium to build strong bones and teeth. This Calcium is the largest found mineral in our body and the bones are their starting point. The bones are the storage tanks of Calcium and the body draws Calcium from the bones.

Another means of Calcium to the body is through our diet. When our diet is not Calcium rich then the body starts to extract more Calcium from the bones which makes the bones weaker. Vitamin D is necessary to help the body absorb and use calcium.

There are many reasons like genetics, body weight and physical activity that are responsible for our high blood pressure. A low level of Calcium is also a reason for high blood pressure. A diet rich in low-fat dairy products, fresh fruits and vegetables help our body to meet the daily calcium requirement.

But nowadays youngsters and even elders do not take the recommended amount of five servings of fruits and vegetables. Nearly 40% of women suffer from premenstrual syndrome like, pain, food craving, bloating and mood swings. Calcium deficiency is largely responsible for this premenstrual syndrome.

Vitamin D is produced when our skin is exposed to the sun but many young women avoid going out in the sun. So their Vitamin D level is low and naturally the Calcium in the body is not absorbed properly which leads to all these syndromes. So let us be careful about this Star Nutrient and be healthy.

Losing a few kilos

We all are aware of the health problems associated with obesity. But we are not worried about it till somebody from our family develops a heart problem or diabetes. Then we begin our sessions to lose those extra kilos. Just start by losing 5 kilos this gives us a control over our weight our looks and our health. Even though we may not become thin by losing that 5 kilo it helps in delaying the onset of diseases.

High blood pressure or hypertension is one of the reasons for all the health problems like heart attack, stroke etc. When we lose that 5 kilo our blood pressure is lowered by four points. Weight loss is proved to be an effective way to manage high blood pressure.

By losing those extra kilos we are able to decrease the amount of low density lipoprotein (LDL) cholesterol that clogs the arteries and increase the high density lipoprotein (HDL) cholesterol that cleans our cardiovascular system. A 5 kilo weight loss lowers LDL cholesterol by 20 points.

How will we feel if we are to carry a five kilo grocery bag throughout the day? Sure, we will feel tired by the end of the day; it is the same with those extra kilos we are carrying. When we start losing weight our image gets better and we walk and act with more confidence.

Being over weight shows its effects on the weight- bearing joints like the hip and knees. This leads to arthritis and losing a few kilos lowers the chances of developing arthritis.

Excess weight in our abdomen forces our lungs to work harder while we sleep and the fatty tissue in the throat area decreases the size of our airway when we are lying down. The breathing difficulty leads to snoring and this can be cured by losing a little weight.

Our blood sugar level also comes down when we start losing weight. Most of us are not bothered about our extra weight but once we start losing a little weight it will give us the confidence to lose more weight and this will improve our health.

Keeping stress at bay

Stress makes us anxious and depressed, it does not allow us to think clearly and left unattended becomes a danger to our health. Women become more stressed out than men. It is better to give ourselves some time, daily. As we brush our teeth morning and night for our oral health we must do some meditation for our mental health. When feeling stressed try breathing like a baby, take easy, gentle breaths and allow your belly to rise and fall with each breath.

Life is precious, be nice to somebody who needs a small help and this makes our day happier. As we start to accept things as they are and not as we want them to be, the happier we will be. Always feel positive try to weed out the negative feelings. Being quiet for five to ten minutes is very essential, being quiet allows answers to surface.

Getting ourselves involved in a hobby or work that we love to do help to keep the daily stress at bay. We can recover from stressful situations by eliminating it, modifying it or under reacting to it. Reading something spiritual gives us faith to face major challenges.

Natural energy boosters

Sometimes, even after a good night’s sleep, a well balanced diet and regular exercise we may feel tired and less energetic. A check-up might show nothing wrong and still we feel tired and groggy. Here are a few techniques to make us energetic:

10-15 minutes of deep breathing helps to slow the heart rate, relieves nervous tension, lowers blood pressure and reduces stress hormones. Whenever you feel stressed, deep breathe (fill both your chest and abdomen with air and release it slowly) for 10-15 minutes.

Meditation helps us to relax, find a quiet place, sit, close your eyes and focus your mind in one point. This helps us to fight fatigue.

Let us begin our day with small, easy stretches that has the same effect as deep breathing. It relieves muscle tension and helps in blood circulation and sends more oxygen to the brain.

Try to eat small, frequent meals, when we eat blood starts to flow towards the intestinal tract. Our brain gets little blood circulation and so we feel sloppy. To avoid this take small, frequent meals that helps to maintain blood sugar levels throughout the day. Avoid saturated fat, meat, ice cream and heavy sauces as it takes longer to digest and diverts blood from the brain for a long time.

We must stand straight, because when we slouch we shift our weight away from the center of our body and this forces us to expend more energy to maintain our balance.

8 hours of sleep is not standard for everyone, some people need more sleep while some people need lesser sleep. So try to find out your requirement and sleep accordingly. This will help us to stay alert and sharper throughout the day.