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6 Effective Ways To Strengthen Your Hips

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It’s no secret that when we age, we tend to feel pain in different parts of our body. However, our hips have escaped our attention not until we fall and break one. This is particularly true to most women since they face a higher risk of experiencing osteoporosis, according to the National Osteoporosis Foundation.

But why do hipbones get brittle over time? According to Creighton University Nursing Professor Joan Lappe, muscles that give support to the hip and leg lose strength as we age. With the additional strain, the bones on the hips become brittle and break easily.

To avoid this, a person should keep the hips healthy through following these methods:

 

Exercising regularly would be a great way to maintain healthy hips especially if the activities you do include walking, dancing and hiking because these exercises help stimulate bone formation. At least 30 minutes a day, for most of the week would do the trick.

Eating foods rich in calcium also helps numerous functions of the body. Since calcium is stored in the bones, once you have insufficient supply, the rest of your body would rely on this stored stash.

As a result, the bones would be lacking these essential mineral. That is why, a healthy dose of three 8-ounce glasses of milk plus a cup of yoghurt a day is necessary for bone development.

In connection, taking your daily dose of Vitamin D is necessary for calcium absorption. This fat-soluble vitamin can be found in fatty fish, orange juice, cereals and Vitamin D-fortified dairy products. Taking supplements would also do but with necessary caution. This is because experts found out that too much intake of these supplements, which also contains calcium, could lead to hypercalcemia.

Aside from improving your eating habits, refraining from an unhealthy lifestyle that entails smoking is also advised. Though reasons are still unclear, it has been found that cigarette smoking damages the quality of bones.

It is also advisable to remove or reduce the risk of falls by de-cluttering your house, and avoiding icy walkways, potholes as well as uneven sidewalks.

Knowing your bone density would also help to determine whether you are at a high risk of experiencing osteoporosis. Small-boned, thin people who are of white or Asian descent are more prone to having brittle bones than others.


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Health

Weight Loss Tips Recommended by Personal Trainers

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Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.

Stay away from booze and sugar

If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.

 

Don’t go more than 3 hours without eating

Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.

Mix your exercises up

Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.

Drink plenty of water

Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.

These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.

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Health

Study: Dietary supplements won’t help you live longer

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Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.

Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.

Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.

 

In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,

However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.

The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.

The research was published in the Annals of Internal Medicine.

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Health

Whitening products may damage teeth:Study

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Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.

Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.

The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.

 

Most studies of whitening strips have focused on tooth enamel, which contains very little protein.

The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.

It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.

“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.

The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.

In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.

“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.

The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.

Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.

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