Tips to build stronger bones- Healthy bones for a lifetime



While most of us focus on an overall healthy body, maintain body weight and ensure that basic health in terms of blood pressure, heart health etc are in place; what most of us fail to pay attention to is bone health. We shall discuss this aspect more in terms of women who are more prone to bone related ailments than men are.

Watch out ladies! Begin your focus on strong and healthy bones to avoid osteoporosis later. Here are some quick tips for keeping your bones strong and healthy.

1) Include a lot of Vitamin D and Calcium in your diet: The most important component in milk which is lactose is important for bone health. For those who are allergic to lactose, Vitamin D and calcium are found obtained from soy milk which is usually fortified with these vital nutrients.

2) Watch your plate of breakfast every day -Fortified cereals, steamed broccoli and juices also are a good source of calcium which can be included in your daily diet.

3) Consume your daily dose of nuts and seeds as they are a good source of minerals and good fat content for your body. Note the following; an ounce of almonds contains almost 75mg of calcium while the same of sesame seeds contains 37mg of calcium.

4)  Eating a variety of beta-carotene rich vegetables helps meet bone health while supplying your body with Vitamin A. Those vegetables which are rich in Beta-carotene include carrots, sweet potatoes and cantaloupe.

5) Green leafy vegetables such as spinach and broccoli once again are rich in Vitamin K which also plays a role in healthy bones.

6) For older women, ensure that you consume calcium and vitamin D supplements in consultation with your doctor. Vitamin D is an essential component that helps consumption of calcium by the bones. Along with these supplements ensure that you consume a lot of fluids and fiber rich food ass well.

7) Over and above the diet that is being followed, it is also important to exercise. Follow an exercise regimen that involves weight training that helps burn fat as well as strengthen bones. Weight-bearing exercises such as walking jogging and aerobics also help in strengthen bones.

Bone health is vital at every age and certainly there are no short cuts to this. Make a balanced and a calcium rich diet your habit. Exercise with all the rigor and enthusiasm for prevention of bone related ailments which have started to set in early.

Exercise for good health, begin today.
 

Tips to discipline your children- 3 to 7 years can be tricky



Children can be a handful; they can be as bothersome as they can be delightful. They try your patience, constantly push you over the line and leave you frustrated and defeated. You want to desperately tell yourself it’s a phase and it is going to be over sooner or later. Are you geared up to last this one in the meanwhile?
  • Some tips to discipline your children-especially those in the age group of 3-7!
  • Remember never to encourage arguments with your children especially who fall into the older age group of the mentioned age group. Arguing with your child does not lead into anything productive.
  • Be consistent stick to the same rules every time, do not have a rule book depending on your mood on a particular day. Children notice remember and use the same as an excuse.
  • Remember to reward positive behavior; it can goad the child to increase instances of good behavior. Do not overdo the rewarding part.
  •  Avoid any kind of emotional outbursts in front of your children, learn to be firm and not raise hell about it. Young minds form impressions often the ones that stay on for life.
  • Your children should learn to respect elders and follow instructions on demand. This has to be your fundamental rule in the household.
  • from excessive pampering or excessive disciplining, parenting can be exasperating but still evened out. Work at it constantly.
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  • Never compare children and set rules for them, you will be causing further damage. Stick to doing what works for you and your children. None else can know them better than you do.
  • If you are dealing with siblings in this age group. Do not reprimand the older one excessively, and cajole the younger one. Reprimand both in ways they would understand.
  • If there is consistent denial and the child is throwing tantrums dig deeper and get into the root cause of the matter.
  • Do not set high standards of discipline, work slowly but steadily towards disciplining your child.
  • Remember that your children learn from you, work on being a good parent. What they observe and imbibe from you is much more that what is actually taught to them.
  • Let go, there is no harm in it. After all they are little ones and your own, dealing with an iron hand can leave a lot of little childhood memories to bad taste.

There can be a long list to tips on disciplining your child; you can never stick to one nor dictate from it to kids in this age group. Work on your patience and tolerance, laugh with them whenever needed but ensure that you have a soft but firm on them.