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Top 9 Foods Rich In Calcium And Vitamin D For Stronger Bones

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A common risk factor of ageing is weaker bones and joint strength. Calcium and Vitamin D are the two main components of healthy bones. While calcium supports your bones and teeth structure, Vitamin D works towards improving calcium absorption and growth of bones. These nutrients are not just important in your early life, but are also extremely crucial as you age. People with osteoporosis or arthritis can benefit greatly by increasing their calcium and Vitamin D intake. The recommended intake of calcium in adults above the age of 50 is 1200 mgs 400 to 600 international units (IU) of Vitamin D in a day.
In this article, we talk about food sources of calcium and Vitamin D which you must include in your diet for stronger bones:
1. Sardine
Sardine is a variety of fish is which has surprisingly high levels of calcium as well as Vitamin D. You can include them in your daily diet and also add them in your pastas and salads.
2. Salmon
Salmon is mostly popular for their omega-3 fatty acid content. But you will be surprised to know they are a great source of Vitamin D. Salmon can be included in your diet for a healthy heart and strong bones.
3. Tuna
Tuna is a fatty fish which is a great source of Vitamin D. It can make up for 39% of your daily recommended intake of the sunshine vitamin.
4. Yogurt
While most people get their recommended intake of Vitamin D, there are certain foods too which can make up for your daily Vitamin D requirement. These foods include yogurt, which can make up for your daily intake of calcium and Vitamin D.
5. Cheese
Cheese is another dairy product which is an excellent source of calcium. Cheese also contains small amounts of Vitamin D. However, make sure you don’t go overboard with cheese consumption as it can contribute to unnecessary weight gain.
6. Eggs
Eggs are super healthy! They provide the body with various essential nutrients. They can also be included in your diet for Vitamin D intake. They contain 6% of your daily Vitamin D requirement. The amount is surely less, but eggs are easily available and are also delicious. Also, don’t forget to eat the yolk as that’s where Vitamin D is.
7. Spinach
Those not fond of dairy can resort to spinach for their intake of calcium. One cup of cooked spinach contains as much as 25% of your daily recommended intake of calcium. Also, spinach is a leafy green veggie which is rich in iron, Vitamin A and fibre. But during monsoon, it might not be great to consume leafy green veggie. Read here to know why.
8. Milk
Milk is an excellent source of calcium. This is the main reason why milk consumption is essential right from childhood till your old age.
9. Orange juice
Freshly squeezed orange juice can provide you with Vitamin D and calcium. Moreover, ascorbic acid in orange juice can also facilitate calcium absorption.
Include these foods in your diet today for stronger and healthier bones.


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Health

The Perfect Guide To Take Care Of Your Arthritic Knee

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A certain nip in the air, frequent urge for a steaming cup of tea and an endearing love for sleeping a little longer inside the snuggly quilt is back. The season of blankets, warmers and soups is here! While it brings with itself festive spirit and joy, it is dreaded by the elderly and arthritis patients for it increases their difficulty. With a dip in the mercury, many patients experience increased knee pain, stiffness and unease due to restricted bodily circulations and elasticity of soft tissues caused by atmospheric pressure. Often mistaken as age-related wear and tear or seasonal change, it could be potential signs of arthritis inflammation of the joints and seek medical intervention

Timely clinical advice and necessary precautions can go a long way in managing this pain that aggravates with the onset of winter. It can be addressed by making certain lifestyle changes.

“People tend to become lazy in winters. This can impact the knees and increase the level of pain in cases where people are already undergoing arthritis treatment.A regular 30-minute workout can help lubricate the joints and stimulate blood circulation in the body,” stressed Dr. Dhananjay Gupta, Fortis Hospital, New Delhi.

 

“Staying active is the key to strengthen the muscles supporting the joint, thereby helping in improved joint function. Along with exercises, staying hydrated can control wear and tear of joints,” he added.

For those suffering from chronic knee pain or knee arthritis, the cold can be worse for the joints. But, if the pain is acute and knee arthritis is in the chronic or degenerative stage, one can consider Total Knee Replacement (TKR) therapy.

Sharing his take on the effectiveness of the therapy, Dr.Gupta shared, “When all the alternate treatments such as medications, arthroscopic interventions fail to provide relief to the patients, a TKR therapy is advised. It is the last option for treating severely impaired knees and is one of the safest orthopedic procedures.By replacing a diseased knee cap with a sturdy implant, it not only helps relieve pain, restores knee function but also improves the individual’s quality of life significantly. With a strict physiotherapy routine, a patient can be completely mobile within 6 weeks of the procedure.”

Take precautionary measures. Sometimes, patients who have sought clinical advice or had a knee surgery in the past, experience pain during winters. A visit to the doctor will help you understand the symptoms better. The medical expert will analyse your medical profile and prescribe precautions accordingly- workouts, physiotherapy, proper diet, supplements etc. to strengthen bones during winters.An active lifestyle can keep joint pain away, especially for arthritis patients. Don’t let the cold wave outdoor deter you from exercise. Push yourself to take small walk breaks at work or while lounging around at home to keep your weight under control.There is nothing that heals the joints like Vitamin D does. Get as much sun as possible to fuel aching joints. And regulate your diet with nutritious and vitamin rich foods such as orange, spinach, broccoli, dairy products and dry fruits.A knee joint takes maximum stress than any other joint, so instead of wearing heavy sweaters and cardigans that can add up to your body weight chose layering of light yet warm clothes.Joint movement improves blood circulation to its peripheral areas leading to reduced stiffness. So, move out of your blankets to stretch and move around a little.

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Health

Eat more dietary fibre to lower risk of non-communicable diseases

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Here’s another reason why you should increase your consumption of dietary fibre!

According to a recent study, high intake of dietary fibre and whole grains is linked to reduced risk of non-communicable diseases as compared to people who eat lesser amounts.

Fibre rich fruits include bananas, oranges, apples, mangoes, strawberries, raspberries, while beans, legumes or darker coloured vegetables too have high-fibre content.

 

Furthermore, whole grain breads or nuts like almonds, pistachios or pumpkin and sunflower seeds too have a high-fibre content in them.

The findings appear in the journal The Lancet.

Observational studies and clinical trials conducted over nearly 40 years reveal the health benefits of eating at least 25g to 29g or more of dietary fibre a day, according to a series of systematic reviews and meta-analyses.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality when comparing people who eat the highest amount of fibre to those who eat the least. Eating fibre-rich foods also reduced incidence of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24 per cent.

In addition, a meta-analysis of clinical trials suggested that increasing fibre intakes was associated with lower bodyweight and cholesterol, compared with lower intakes.

The study was commissioned by the World Health Organisation to inform the development of new recommendations for optimal daily fibre intake and to determine which types of carbohydrate provide the best protection against non-communicable diseases (NCDs) and weight gain.

Speaking about it, Professor Jim Mann, corresponding author at the University of Otago, New Zealand said, “Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases.”

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium. This may account for the links to health being less clear.

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Health

Researchers study patterns of back pain

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Researchers have examined the patterns of back pain over time and patient characteristics in relation to the disability.

In addition, they have identified the extent of healthcare and medication use (including opioids) associated with different patterns.

Back pain is among the most frequently reported health problems in the world.

 

For the study, researchers from the University Health Network’s Krembil Research Institute in Toronto, Canada studied 12,782 participants for 16 years.

They provided data on factors including comorbidities, pain, disability, opioid and other medication use, and healthcare visits.

The results showed that almost half (45.6 per cent) of the participants reported back pain at least once.

The study included four groups of pain: persistent (18 per cent), developing (28.1 per cent), recovery (20.5 per cent), and occasional (33.4 per cent).

The findings, published in Arthritis Care and Research, showed that the persistent and developing groups tended to have more pain and disability, as well as more healthcare visits and medication use than those in the recovery and occasional trajectory groups.

In addition, the recovery trajectory group increased the use of opioids and antidepressants over time.

“The good news is that one in five people with back pain recovered. However, they continued to use opioids and antidepressants, suggesting that people recovering from back pain need ongoing monitoring,” said lead author Mayilee Canizares, postdoctoral candidate from the varsity.

The bad news is that one in five experienced persistent back pain, said Canizares.

People with back pain are a heterogeneous group that may benefit from different approaches to management rather than a traditional one size fits all approach.The distinct groups identified in the study may represent opportunities for more individualised treatment and preventative strategies, Canizares noted.

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