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10 calcium-rich foods that will make your bones stronger, heart healthy

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Among all the minerals your body requires, calcium is one of the most critical. Primarily found in our bones and teeth, calcium plays a major role in maintaining the bone mass required to support the skeleton. Our body also uses it for its muscle and nerve functions, besides those of the heart. It is therefore imperative that your diet includes the right food that gives your body enough calcium.

Calcium is primarily lost through general bodily processes in the kidneys and colon, and small amounts through sweat. If an individual does not consume the required amount of calcium, the body extracts it from the bones – leading to weakening and an increased risk of fracture.

In order to have strong bones, you need to include these calcium-rich foods in your diet:

 

Bok Choy: “This is a leafy vegetable that contains 74 mg of calcium (one cup). Also referred to as Chinese cabbage, it contains vitamins A and C, and is low in calories,” says Ramesh Gajria, founder of TrainMe. Have two cups of Bok Choy a day, which amounts to just 18 calories.

Figs: These are smooth, sweet and crunchy fruits that are loaded with 240 mg of calcium per cup, besides being rich in fibre, vitamin K and potassium. Gajria says that as figs are available through the year, it is best to have 3-4 of them every morning, soaked in water on an empty stomach. Being a natural laxative, figs are good for treating constipation and digestive problems too.

Yoghurt: Every 100 grams of yoghurt contain about 85-100 mg of calcium. Yoghurt scores over milk as it is good for those who are lactose intolerant, easy to digest, and cleansing for the digestive tract (as it has good bacteria). This helps keep your stomach in a good condition too.

Cheese: Every 100 gm of cheese contains 721 mg of calcium, besides essential nutrients such as protein, magnesium and vitamin A. As it is both calcium-dense and calorie-rich, it is good to have on occasion to fulfil your daily calcium needs.

Spinach: Gajria believes that spinach should be a big part of one’s lunch or dinner to increase daily calcium intake. Every 100 grams of spinach contain 99 mg of calcium.

Orange: Each orange contains 60 mg of calcium, besides vitamin D that improves calcium absorption into our bones.
Soy milk: “This is good for lactose-intolerant individuals, and can be had every day as a healthy low-fat option during breakfast. Opt for sugar-free soy milk if you want to go low on calories,” says Dr Manoj Kutteri, wellness director at Atmantan. Hundred grams of soy milk contain about 25 mg of calcium.

Milk: “Milk also has a high bioavailability of calcium, which means that calcium through milk is easily absorbed and utilised by your body. One cup of milk (100 grams) contains 125 mg calcium. You have the option of adding yoghurt as well as fruits like kale and almonds for a sweetened, crunchy taste,” says Dr Kutteri.

Almonds: One serving of almonds contains about 75 mg of calcium, besides healthy fats and protein. A 100-calorie serving (amounting to about 19 almonds) provides 75 mg calcium to your body. You can choose dry, roasted almonds for taste.

Sardines: This variety of edible fish offers 383 mg of calories in a 100-gram serving. Dr Kutteri says that canned sardines are safe and healthy to eat as they contain only 200 calories and 400 mg of sodium.


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Natural Remedies for Prickly Heat Rashes

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When summer strikes and you sweat more than usual, it’s not unlikely for prickly heat to show up. Also known as milaria rubra, this condition is characterized by small and raised red spots that itch like crazy. Because the primary cause of prickly heat is blockage of the sweat glands, it can occur practically everywhere provided that there are sweat glands present. However, it is more common on the chest, back, thighs, neck and forehead.
These are some tried-and-tested effective home remedies for prickly heat so you may quit scratching:
Ice Cubes: A quick and simple way to attain prickly heat relief is by gently rubbing ice cubes on those trouble spots. The cooling effect helps deal with the itchiness as well as reduces the appearance of those tiny bumps.
Oatmeal: Add a cup of raw oatmeal to your cool bath water. Immerse yourself there for 15 minutes to pacify those itchy red spots as well as make your body feel cool amidst the summer heat.
Baking Soda: Instead of oatmeal, you may add a cup of baking soda in your cool bathwater and soak in it. It’s also possible to simply dissolve 1 teaspoon of baking soda in a cup of cold water, and apply the solution on prickly heat with a soft cloth.
Cornstarch: Using cornstarch just like baby powder is an effective way to attain instant relief from prickly heat itchiness. You may also add a few drops of water into a tablespoon of cornstarch to come up with a paste that you may daub on those red spots.
Aloe Vera: If you have aloe vera in your garden, there’s no need to look further. Simply break a leaf and apply the gel on those itchy bumps. Allow it to stay there for a few minutes and hit the shower.
Neem Oil: Margosa or neem oil has antibacterial properties. Applying it on problem spots can help deal with the itchiness you are facing as well as prevent further irritation.
Sandalwood Powder: A lot of commercially available prickly heat powders contain sandalwood powder. Boost its healing effect by mixing equal amounts of it with coriander powder and rosewater. Apply the paste on those annoying rashes and rinse once dry.
Fuller’s Earth: A staple ingredient in so many beauty products, fuller’s earth is an excellent prickly heat remedy. Add 2 tablespoons of rosewater to 4 tablespoons of it. Mix and daub the paste on those red bumps. Wash off with water once dry.
Banyan Tree Barks: Applying powdered banyan tree barks on affected areas allows effective relief from itchiness prickly heat brings.
Citrus Fruit Juice: The consumption of orange, lemon or lime juice helps refresh you during those hot summer days. Thanks to the loads of vitamin C necessary for skin health, drinking citrus fruit juice accelerates the healing of prickly heat.
Pick an all-natural prickly heat solution that you find easy and convenient. It won’t take long before you are ready to resume your summer enjoyment.

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Don’t Miss Out On These 7 Skincare Hacks This Summer

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As exciting the beach holidays and summer trips might look, they have their downsides too. High temperatures, dust, dirt, pollution and of course, the summer sun can all take a toll on your skin. Ultraviolet rays of the sun can be very harmful for your skin. Apart from causing skin tanning, they can also cause sunburns and various other skin ailments. So here are some simple yet effective summer skin care hacks by dermatologist Dr Nivedita Dadu, that can protect your skin from tanning this summer.
Summer skincare hacks you must follow

  1. Hydrate yourself: It is very important to hydrate yourself by drinking at least 8-10 glasses of water throughout the day. Along with this, you can also drink fresh juices, lime water, coconut water and chilled smoothies too. Proper hydration is very important in summer as you tend to lose out on a lot of water from the body while sweating. This can make your skin look dull and dehydrated.
  2. Never forget your sunscreen: Ultraviolet rays can be really harmful to your skin thus, it is very important to safeguard your skin with a sunscreen. Sunscreen should be applied even when indoors. Choose a sunscreen according to your skin type and ensure that it penetrates into your skin nicely.
  3. Eat healthy: Eating healthy is very important for your skin and body. Consume more fruits like watermelon, muskmelon, berries, canary melon and litchis that shall ensure that your body and skin remain hydrated and healthy. Lack of proper skincare can result in fewer antioxidants in the body, which can damage cells and cause skin ageing.
  4. Avoid makeup: Avoid applying makeup on your skin as much as possible as it shall eventually result in clogged pores and breakouts. Even if you are applying makeup, always ensure that you don’t miss out on your moisturiser and primer. Also, always remove your makeup before going to bed.
  5. Sleep properly: It is essential to sleep properly as the body releases growth hormones during sleep. These growth hormones help the skin to repair itself. Proper sleep also helps you have a glowing skin. People who don’t take enough sleep or have erratic lifestyles with unhealthy sleeping cycles tend to have dull skin. Proper sleep ensures that your skin is in a resting motion, which eventually results in faster cell regeneration.
  6. Cleanse your skin thoroughly: Cleansing your skin properly is a very crucial step during summers. The sweat, dust and sunscreen, if congested on the skin for a long period of time, can result in blocked pores and breakouts. Therefore, it is important to clean your skin nicely every day.
  7. Avoid hot showers: Hot showers can be dangerous for the skin. Hot water damages the skin by stripping off the natural oils. This leads to dry, red and unhealthy skin. Therefore, go for showers with cold water as they can make you feel fresh and re-energised.
    (Dr. Nivedita Dadu, Dermatologist and Derma surgeon, Dr. Dadu’s Clinic)

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Office workers who sit a lot need to exercise

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Office workers who sit for long periods of time can reverse the health risks of their modern sedentary lifestyle by exercising just 20 minutes per day, a new study revealed.
Published in the Journal of the American College of Cardiology, the University of Sydney-led collaboration with the Norwegian School of Sport Sciences, Norwegian Institute of Public Health and the UK’s Loughborough University examined the health consequences associated with sitting, reports Xinhua news agency.
By statistically modelling physical activity and sitting against the death records of nearly 150,000 study participants aged 45 years and over, the study found “physical activity is particularly important for people who sit a lot”.
“Reducing sitting would be a good start but is not enough,” lead author Professor Emmanuel Stamatakis, from the University of Sydney’s School of Public Health said.
“In our study, sitting time was associated consistently with both overall premature mortality and cardiovascular disease mortality in the least physically active groups – those doing under 150 minutes of moderate to vigorous intensity physical activity per week.
“But one hour of physical activity per day is not necessary. Meeting the Australian public health recommendation of 150 to 300 minutes per week — equivalent to around 20-40 minutes per day on average — appeared to eliminate sitting risks,” Stamatakis added.
With many public health professionals growing increasingly concerned about the health risks associated with sitting, Stamatakis hopes the findings of the study will act as a wake-up call to office workers leading sedentary lifestyles who don’t get enough exercise.

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