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6 Effective Ways To Strengthen Your Hips

The Kashmir Monitor

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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

Bring Blood Sugar Down with These Home Remedies

The Kashmir Monitor

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Dealing with high blood sugar when you are pre-diabetic can be tough since having elevated glucose levels can push you to having diabetes. The problem with this condition is that it’s not just the adults who are prone to it, but even youngsters too. If your diabetes has been detected early on, there are certain precautions that you need to take to keep your blood sugar levels at a normal level, but this doesn’t mean that you should wait to be diagnosed before taking care of yourself. If your family has a history of diabetes, then these home remedies may help keep your blood sugar levels in check.

Bitter gourd

Bitter gourd contains charanthin which is a type of chemical that lowers your blood glucose levels. When consumed, this vegetable boosts the amount of pancreatic insulin in your body to help rectify the imbalance. Nutritionists recommend this vegetable to those who have diabetes as it helps keep their blood glucose in check.

 

Gooseberry

Another home remedy that can help you with your diabetes problem is gooseberry which is known to contain high amounts of vitamin C. This particular vitamin can actually benefit your pancreas since it keeps your insulin levels in check. You can combine it with bitter gourd for a powerful remedy or you can eat it raw too if you like.

Aloe vera

This plant is commonly used in treating hair and skin problems, but it appears that it can also contribute to regulating your blood sugar levels too. Packed with phytosterols, aloe vera can help reduce the sugar levels in your blood safely. You can use it along with bay leaves and turmeric which can also help with your blood sugar problems.

Neem

Also referred to as Indian lilac, the bitter taste that it has is actually good for your diabetes problem. Adding neem to your diet can regulate your blood sugar levels by boosting your insulin activity without any difficulty. Before using this remedy, however, you should consult with your doctor first, especially when your glucose level is consistently high.

Okra

Okra is another healthy vegetable that can help you deal with your high blood sugar levels. Cut the okra in half and soak them in water overnight. Drink this solution while your stomach is empty in the morning as it can help boost your digestion.

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Health

That One Exercise You Need That Tightens Your Every Muscle

The Kashmir Monitor

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One of the most popular and most effective exercises around the world would be the Plank. Some may hear that this is only good for the abs, but it also affects also the muscles of the whole body. Try doing this for five minutes a day and be surprised by the results. This may seem easy, but to be in such a position in 2 minutes – is not really a convenient task. A large number of muscles are activated, doing this with consistency, this will result to a you stronger back, tight ass with no cellulite, shaped legs and flat stomach.

How to exercise the “Plank” correctly and effectively:

Plank is a static exercise. It does not require movement, so it is important to keep the body properly.

 

Lie on the floor on your stomach down. Bend your elbows 90 degrees and set in the lying position on your elbows. The body should form a straight line from head to heels. Rely only on your forearms and the fingertips on your feet. The elbows should be directly under your shoulders. Keep your body as flat as possible, strain the abdominal muscles and do not relax. Try not to lower your hips toward the floor.

Feet

Assemble them. It will be difficult to keep the balance that will increase pressure on the abdominal muscles.

Legs

They should be straight and tight, otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.

Buttocks

Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.

Lower back

The most important moment. For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.

Stomach

Bring it in, and in such a position, try to even tuck it under the ribs. During the exercise hold your stomach in such a position, but do not hold your breath.

Elbows

To avoid unnecessary burden on your shoulders, put your elbows directly below the shoulder joints.

Hold this position as long as you can. To begin with, is enough for 10 seconds. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.

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Health

Why do people suffer from nosebleed during summers; ways to stop it

The Kashmir Monitor

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Summers in India are harsh, and the side effect of the heat leads to health problems like dehydration, heat strokes, skin rashes and many more. A common problem that occurs during this season is nosebleed. Although it is most common in children, a nosebleed can also affect adults when the mercury rises.

So what leads to nosebleed? When the minute blood capillaries burst due to hot air, or due to nose picking, the protective mucus coating inside the nose gets dry which leads to bleeding. Although rare, the inability of the blood to clot can also cause the nose to bleed at times. In some cases, high blood pressure can also be a cause.

How you can stop nosebleeds in hot weather

 

Although it can be a bit messy, nose bleeds usually are not serious and can be easily stopped. Here are some quick ways you can try if you are prone to nose bleeds during the summer season.

  • Rubbing ice against your nose can be effective in controlling nose bleeds. The ice helps in reducing the swelling in the blood vessels.
  • Ensure to eat foods that are rich in vitamin C. Fruits and vegetables like guavas, kale, mustard, parsley, oranges, strawberries, and lemons help in blood clotting.
  • If your nose suddenly starts to bleed, quickly elevate your head and sit in an upright position until the bleeding stops.
  • It is advised to keep washing your face with cold water so that the nostrils also say hydrated.
  • Cover your head with a cap or a scarf when outdoors. Also, cover your nose with a handkerchief or a cotton cloth to avoid hot air drying the insides of the nose.
  • Taking steam also works wonders as it cleans the respiratory passage and moistens and protects the nasal cavity as well as reduces nasal irritation.

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