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Strengthen Your Bones by Attaining Proper pH Balance Through the Diet

The Kashmir Monitor





Osteoporosis — it’s a condition characterized by the weakening or softening of the bones, causing fractures even from a minor fall. The worst thing that can happen when this condition is around is hip fracture, something that is very common in the elderly. Surgery is required to correct a hip fracture, and it can cause the patient to lose independence.

The problem with osteoporosis is you can never tell whether you have it or not. That’s because it yields no sign or symptom. It’s for this reason why the problem is often dubbed as a “silent disease” — it’s hard to tell that osteoporosis is around until you suffer from a fracture, and both x-ray and bone mineral density test reveal that your bones actually have become thinner due to loss of bone tissue.

Needless to say, it is very important to take the right steps in order to keep your bones strong. It is never too late to be concerned of your bone health, whether you’re in your 20’s or 50’s. According to medical experts, some of the best ways to keep osteoporosis at bay is by:


• Quitting cigarette smoking

• Avoiding excessive consumption of alcohol

• Supplementing with calcium and vitamin D especially if your diet lacks in them

It is also important to maintain proper pH balance within you. It’s no secret that having too much acid in the body can lead to a host of problems, and some of them include fatigue, headaches, shortness of breath, palpitations, joint pain and chronic kidney problems. Excessive acid can also trigger the development of osteoporosis!

Osteoporosis tends to ensue when your body gets too acidic because calcium in the bones is released into the bloodstream to help neutralize those excess acids. It is this particular attempt of the body to regulate the pH level that causes the bones to lose density. Without enough calcium deposited in them, your bones tend to become thinner and weaker.

Maintaining proper pH balance within you is one of the best ways to keep osteoporosis from striking. Sadly, today’s diet is packed with food items that can easily put your normal pH level out of whack, thus making you more prone to suffering from the said bone condition.

In order to help maintain the kind of pH level that won’t force the body to cause calcium stored in the bones to be released in the bloodstream to keep excess acid in check, it’s very important to watch what you are eating. Here’s a quick look at the things that should be included in your everyday diet:


Consider eating fruits in various colors to ensure that you are getting enough vitamins, minerals and antioxidants. The likes of guavas, kiwis, berries, papayas and citrus fruits are all loaded with vitamin C. Even though acidic, vitamin C actually helps zap acid once inside the body.

Green Leafy Vegetables

Plenty of green leafy vegetables contain calcium, vitamin C and vitamin D — all of which are necessary for stronger bones. Make sure that your every meal consists of at least 2 to 4 cups of cooked vegetables. Adding 1 to 2 cups of raw vegetables is also a great idea. Try to limit your consumption of vegetables that are packed with starch to ward off acid production.

Whole Grains

The addition of whole grains in the diet helps ensure that your body has plenty of energy supply necessary for the repair of bones as well as other tissues in the body. Whole grains also help maintain proper pH levels.

Protein-Rich Foods

Meat, poultry, fish and eggs — all of them supply your body with protein. Everyone knows that protein is essential for muscle building. Did you know that protein is a nutrient necessitated by the bones too? Especially when consuming meat, try to limit your serving to avoid too much saturated fat consumption.

Nuts and Seeds

Aside from the food items mentioned above, you may also obtain good amounts of protein from nuts and seeds. They are good sources of healthy fats too.

Healthy Fats

Fats from fish (omega-3 fatty acids) and vegetable oils should also be incorporated into your diet because these healthy fats are also essential for stronger bones.

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Bring Blood Sugar Down with These Home Remedies

The Kashmir Monitor



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.



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.


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 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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That One Exercise You Need That Tightens Your Every Muscle

The Kashmir Monitor



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.


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


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


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.


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.


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

The Kashmir Monitor



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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April 2019
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