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How To Improve Bone Health And Prevent Osteoporosis?

Dr. Deepak Dalmia 87% (10 ratings)
MBBS, MS - Orthopaedics
Orthopedist, Kanpur  •  26 years experience
How To Improve Bone Health And Prevent Osteoporosis?

Bones are similar to a porous framework which is filled with minerals that make it hard and strong. With age, there is gradual degradation and the mineralized portion is lost, thereby leading to thinning of the bone. The word osteoporosis literally translates to porous bones, which is due to the gradual demineralisation. In addition to the natural ageing process, there are other diseases that can accelerate the demineralization process.

Women are more prone to demineralisation, and after the age of 40, they should take extra precaution to slow down the onset of the condition. The following are some ways to improve bone health and halt osteoporosis in the long run-

  1. Diet: Ensure that your diet has sufficient amounts of vitamin D and calcium. Though calcium is the essential mineral for bone formation, vitamin D is required for the absorption of calcium, and therefore both these elements play a vital role in maintaining the quality of the bones in our body. Most people require about 1,000 mg of calcium and about 500 units of vitamin D for optimal bone health. This requirement goes up slightly in postmenopausal women.

  2. Sun Exposure: In most people, exposure to the sun allows the body to make vitamin D, but careful sun protection prevents this from happening. Also, with age, the body’s ability to form intrinsic vitamin D also declines. The body, therefore, relies on supplements. Most dairy products are good sources of calcium. In addition, spinach, salmon, turnips, and broccoli are some calcium-rich foods. Supplements of calcium carbonate or calcium citrate can be taken if your diet is lacking in calcium. Vitamin D also should be included in the supplementation. The treatment for osteoporosis is incomplete without these two supplements.

  3. Exercise With Weights: The constructive tension that exercise puts on the body helps in bone building, whatever the age may be, which prevents the onset of osteoporosis. Any exercise which improves muscle mass strengthens the bones, and puts stress on the bones is advisable. Since the fractured area due to osteoporosis mainly includes the spine, lower back exercises, yoga, tai chi, and abdominal exercises all work wonders. Pick any of these and do them for 30 minutes three times a week.

  4. Quit Smoking: Continuing to smoke while taking osteoporosis medications is completely useless. Nicotine negates all the effects which defeat the purpose of taking the medication and is as good as taking no medication at all. So if you want the bone thinning to stop, stop smoking.

  5. Alcohol Consumption: While a drink or two per week is permissible, more than this can harm the bones significantly.

  6. Constant Health Watch: Talk to your doctor about how other routine medications (if any) can affect your bone health. Also, identify how frequently you should check your bone mineral density and stick to the schedule.

Bone health and osteoporosis can be managed with some conscious efforts.

1539 people found this helpful

5 Tips To Enhance The Quality Of Your Sleep Every Night!

Dr. Shivram Bhonagiri 84% (10 ratings)
MBBS, MD - Internal Medicine
General Physician, Pune  •  35 years experience
5 Tips To Enhance The Quality Of Your Sleep Every Night!

The key to a moderately healthy life is often vested in the kind of lifestyle you lead. Certain alterations in your daily routine can bring marked changes in your overall health. The amount of sleep a person gets on a daily basis decides his or her temperament, productivity, and most importantly, the person’s health. If you thought sleep was only a means to relax, you were very wrong.

Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two. A few effective ways can be followed to help the case of sleep deprivation.

  1. Exercising regularly can have far reaching effects on your sleep patterns-Lack of physical exertion could be the reason behind light or irregular sleep patterns. To remedy the situation, you need to exercise regularly. Heavy cardiovascular exercises are not always necessary; you could do a set of free- hand exercises each day for a stretch of twenty minutes to keep healthy. This helps you to get good sleep at night.
  2. Eat healthy to sleep well- The kind of diet you follow can also affect your sleep. If your intake of caffeine, nicotine or alcohol is too high, you are sure to face problems in sleeping. It is necessary for you to eat a light dinner; being overly full or being on an empty stomach can ruin your sleep too. Avoid greasy foods, especially at night, as acidity spoils your intentions of getting a peaceful sleep.
  3. Make sure your night’s sleep is associated with one particular ritual- It is best to accustom your body with a ritual that you particularly carry out before going to bed. For instance, you could take a shower in warm water or massage your head with hot oil before retiring for the day. Such a ritual signals your brain cells that they are required to get some sleep now.
  4. Keep away from electronic gadgets before going to bed- The bright light of television sets, laptop screens or even cell phones can interfere with your sleep routine. Spending a lot of time on electronic gadgets at night excites your brain neurons, preventing them from any kind of relaxation.
  5. Cut down on sleep during the day- While twenty to thirty minute long power naps during daytime can help restore drained out energy, longer naps are actually harmful. If you sleep for long stretches in the day, you will invariably fail to get sufficient sleep at night. Hence, remind yourself to not fall prey to the temptations of a comfortable bed during daytime.
530 people found this helpful

How Can You Keep Your Eyes Sharp?

Dr. Harshavardhan Ghorpade 86% (37 ratings)
Ophthalmologist, Navi Mumbai  •  19 years experience
How Can You Keep Your Eyes Sharp?

All of us agree that healthy habits are absolutely necessary for a high quality of life. It is another story that whether we put them into practice or not. These healthy habits have to be cultivated since childhood for keeping vital organs like eyes in a perfect condition. One's quality of life is closely linked to how well one see and one can take steps now to take care of one's eyes and preserve vision well into old age.

Keep Your Eyesight Sharp and protect your eyesight with the five tips listed below

  1. Maintain a balanced and healthy diet. It has been scientifically proven that some foods can boost eye health and delay age-related eye changes. One must include eye-boosting vitamins and minerals in diet, such as lutein and zeaxanthin, vitamin C, Vitamin E; zinc and omega-3 fatty acids to keep one's eyes in best shape. Broccoli, corn, squash, peppers, spinach and kale are the best source for zeaxanthin and lutein whereas citrus fruits, melons, tomatoes and broccoli are great source of Vitamin C. Vitamin E can be found in legumes, wheat germ, nuts and seeds while one can get zinc in found in whole grains. Salmon is a great source of omega-3.
  2. Reduce Exposure in the sun: Sun's ultraviolet rays can increase the risk of developing cataracts, which is most common cause of age-related vision loss in adults.  It is very essential to take precautions to shield one's eyes from the sun. One should wear UV protective eyewear or wide brimmed floppy hat for protection from sun.
  3. Quit Smoking: Smoking is not only bad for heart and lungs, it can also damage eyesight. Cigarette smokers are at greater risk of developing both macular degeneration and Glaucoma
  4. Regular Exercise: Regular exercise keeps waistline trim and eyes sharp. Latest studies have shown that those who led an active lifestyle were seventy percent less likely to develop macular degeneration. 
  5. Go for Annual Eye Examination: Regular examination of eyes can give a surprising number of clues about ones overall health. Ophthalmologist can detect a broad set of problems ranging from hypertension to diabetes by doing a thorough examination of ones eye.

One only have one pair of eyes, so it is absolutely necessary to take the proper steps to care for them. By nourishing one's body with the right foods, getting regular exercise and going in for regular eye exams, one can keep vision sharp at any age.

341 people found this helpful

Chronic Bad Breath - Causes and Management

MDS - Prosthodontics
Dentist, Ranchi  •  5 years experience
Chronic Bad Breath - Causes and Management
Bad breath caused due to smelly food will remain until the food is completely digested. True or false? Take this quiz to know now.
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276 people took this quiz

My mom has a brest cancer n I want to go for a treatment to tata memorial hospital. Is there is good care for brest cancer?

FACS, MBBS, MS - General Surgery
Oncologist, Gurgaon  •  48 years experience
Yes tata memorrial is one of important and good hospital. But could you be kind enough to send me the more detail informations about her disease ie ,her reports and history of her disease to guide you better thanks.
1 person found this helpful
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Hi, I have used cerazette tablets to avoid pregnancy for 3 months (jan-Mar) after that no contraception but didn't conceive yet it's about 4 months I tried. My husband stays abroad. I December month he is going to come for 15 days. Is there any problem in me because of contraceptive pills? Should I visit Dr. Or it's ok? I want to ask one more thing how much time does it take to conceive after using contraceptive pills. My periods are regular I get it every 21 days. Normal periods.

MBBS Bachelor of Medicine and Bachelor of Surgery, DGO
Gynaecologist, Pune  •  28 years experience
Hi, I have used cerazette tablets to avoid pregnancy for 3 months (jan-Mar) after that no contraception but didn't co...
Since your husband stays abroad, you can try for conception only when he is in India. You can do ovulation monitoring to find out your ovulation timing and have contact during this fertile period.
4 people found this helpful
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Hi, I am 30 years old female I had hypothyroid during pregnancy. After pregnancy my tsh was 6.59. I took thyroid test this month and the tsh is 3.29 and free t4 is 1.33.i dint take any tablets after pregnancy. Is this level normal.

MBBS, CCEBDM, Diploma in Diabetology, Diploma in Clinical Nutrition & Dietetics, Cetificate Course In Thyroid Disorders Management (CCMTD)
Endocrinologist, Dharwad  •  47 years experience
Hi, I am 30 years old female I had hypothyroid during pregnancy. After pregnancy my tsh was 6.59. I took thyroid test...
lybrate-user ji, Thanks for the query. Your TSH and T4 values are absolutely normal. There is no reason to worry. Usually post delivery thyroid function does return to normal in most cases. Therefore, it is quite normal, no need to worry. Thanks.
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Im having allot of acne mostly on face. Also I have lost allot of hair plus greying of hair.

Dermatologist, Chennai  •  19 years experience
Im having allot of acne mostly on face. Also I have lost allot of hair plus greying of hair.
Acne or pimples. Due to hormonal changes. Oily skin causes it. Common in adolescent age. May occur in adults also. Food like Oily foods, ice cream, chocolate and sweets increase it. Treatment depends on the grade of pimples or acne. So, please send photos by direct online consultation as it's a must to see which grade of pimples or acne for accurate diagnosis and treatment.
28 people found this helpful
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Skin Care And Homeopathy!

BHMS, Diploma In Nutrition & Diet Planning , ICR, M.D. Alternative Medicine
Homeopath, Thane  •  5 years experience
Skin Care And Homeopathy!

Skin is mirror of your internal health. Homeopathic treatment works at the root cause of disease and gives long lasting result without any side effects.

Conditions like acne, eczema, fungal infections, psoriasis, vitiligo, lichen planus, hypo or hyperpigmentation is well managed by homeopathic treatment.

2 people found this helpful

Make 26 Left arm pain while walking and during smoke. before 2 years ago i felt heart palpitation cardiologist gave me medicine I get better. But before a year I feel heart pain while walking I done tmt back normal. cardio told me its anxiety now I feel left arm pain during walk and smoke. As I think it angina. please help me. What I do. So depressed.

BHMS, Diploma in Dermatology
Homeopath, Hyderabad  •  12 years experience
Make 26 Left arm pain while walking and during smoke. before 2 years ago i felt heart palpitation cardiologist gave m...
Left arm pain may be a symptom of shoulder bursitis, which usually results from joint overuse. It could also be caused by direct trauma or bursa infection. This is the inflammation of the connective tissue between muscle and bone. Tendonitis in the shoulder or elbow could be the source of left arm pain. Do not worry its better to consult doctor.
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Hello I am into losing weight since a month. Is taking shower just after an hour of workout ok?

Ditetics & Food Service Management, Bsc Human Nutrition
Dietitian/Nutritionist, Indore  •  6 years experience
Hello I am into losing weight since a month.
Is taking shower just after an hour of workout ok?
Hello, shower taking is doesn't matter for weight loss. Take high quality protein food after gym within one hour.
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I am 20 years old. I am suffering acne problem so I see acne treatment video in you tube. Thay suggest drive dpo cream .I ask this question .in this cream side effect .I used this cream. This cream is good for my face.

MBBS, M.S - General Surgery, MCh - Plastic Surgery
Cosmetic/Plastic Surgeon, Jaipur  •  14 years experience
I am 20 years old. I am suffering acne problem so I see acne treatment video in you tube. Thay suggest drive dpo crea...
Hello lybrate-user. These type of acne should be examined and treated accordingly. So visit clinic for treatment. Thanks.
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Scalpe psoriasis can resolve or not tell my hair fall atop but scalpe infection is running pls suggestions given for stop and cure my hair fall and improved my hair growth fastly.

MBBS, MD - Dermatology , Venereology & Leprosy
Dermatologist, Mumbai  •  9 years experience
Scalpe psoriasis can resolve or not tell my hair fall atop but scalpe infection is running pls suggestions given for ...
You are suffering from androgenic alopecia which is also called as pattern baldness. The hairs start reducing in density at the crown (top) and also the hairline starts receeding from the front. This is usually progressive throughout life unless treated. It is usually accompanied by severe dandruff which we call seborrhoea. The FDA approved treatment for this condition is the best. No oil or cream will magically work because the hairs are getting miniaturised and eventually disappearing due to the hormonal effects of DHT on the hair roots. Please call me or contact me with photos using online consult option for proper examination and treatment. Do not start treatment without consulting. I can give guidance and then you can continue treatment on your own.
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7 Foods That Aid In Fat Loss

M.SC Food and Nutrition
Dietitian/Nutritionist, Noida  •  10 years experience
7 Foods That Aid In Fat Loss

Excessive fat in the body can cause a host of health complications such as diabetes, blood pressure, gout and disorders related to the gallbladder. However, there are certain food types that can help you achieve a healthy body with optimal fat levels.

Some foods that aid fat loss are:

1. Greek yoghurt

This type of yoghurt contains higher amounts of protein and fewer carbohydrates as compared to regular yoghurt. It will help you feel full for a longer duration and prevent over snacking.

2. Green tea

Apart from its antioxidant properties which are beneficial to the body, it also raises the metabolic rate in the body to burn calories. Catechin is a compound present in green tea that aids in removing belly fat.

3. Chili peppers

They contain a compound containing capsaicin that helps in boosting metabolism which in turn burns fat.

4. Chicken

Chicken mostly consists of lean protein that requires more calories to digest as compared to digesting fats and carbohydrates. Lean protein also help build muscle in the body which burn more calories when the body is at rest.

5. Cinnamon

Cinnamon aids the body in transporting the sugar into the cells so that it can be used as energy and not stored as fat.

6. Eggs

Eggs are considered to be a type of super food as they contain plenty of minerals and vitamins. Eggs also contain protein that helps in feeling full for a longer duration.

7. Non starchy vegetables

Non starchy vegetables such as carrots, squash and zucchini contain fiber that help you feel fuller. They also contain very less carbohydrates so they do not add much calorific value to the body.