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Top 5 Useful Tips To Boost Calcium Intake

Top 5 Useful Tips To Boost Calcium Intake

Calcium is widely known as one of the most essential minerals to keep your health staying strong and healthy. The absorption of calcium is extremely important for improving teeth and bone health, as well as strengthening weak legs. Calcium aids in controlling nerve and muscle function, as well as regulating the acid balance (pH) in your blood.

Your body is loaded with more calcium than another mineral; it occupies nearly 99% in the bone as well as teeth. The other 1% is contained in the muscle, other body tissues, and fluid.[1]

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You should note that the lack of calcium can lead to some serious health diseases. Once calcium is not taken enough, your bones might get weak, brittle, or even soft. If remained untreated, calcium deprivation can result in osteoporosis or rickets. Memory loss, depression, muscle spams or numbness in various parts of the body such as the hands and feet are also triggered by calcium deficiency. To help fix the calcium deprivation in the body, it is necessary to make some changes in your daily diets and current lifestyle habits.

1. Consume more foods rich in calcium.

There is a wide variety of good foods high in calcium that you can feel free to opt for. Some of these foods are composed of:

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  • Dairy products such as cheese and yogurt
  • Soybeans or another soy products
  • Non-fat milk or skim milk
  • Sardines
  • Fortified cereals
  • Dark leafy greens like kale, spinach, and collard greens

Rice milk, almond milk, soy milk, orange juice or breakfast cereals are some other well-known examples of calcium-fortified foods.

2. Get enough Vitamin D.

Vitamin D plays a critical role in raising the absorption of calcium levels in your body. Parents should bear in mind that once vitamin D is not provided enough, children are more prone to contracting rickets. One of the most natural ways to increase the intake of Vitamin D is to spend several minutes under the sun per day; strictly monitor this, though, since excessive exposure to sunlight can lead to skin cancer. Also, you had better avoid direct sunlight between the mid-morning and early afternoon hours; do remember to put on skin protection when going out during those times.

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Another good way to get enough Vitamin D is consuming Vitamin D-rich foods. Eating some fortified dairy products or drinking fortified milk is highly recommended. You can opt for other vitamins and nutrients that help raise the calcium intake consisting of boron, magnesium, and Vitamin K. Before using any supplement, try to consult your doctors to ask for proper dosages.

3. Give up drinking soda.

Drinking soda can pause your process of absorbing calcium; therefore, it is better to stay away from this drink. An excessive consumption of soda beverages can trigger a sudden raise in the phosphate levels present in your blood. High levels of phosphates prevent calcium consumption.[2] Also, if you drink alcohol, keep it at a moderate amount as well.

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4. Avoid excessive caffeine.

There is no doubt that lots of people choose to start their day by drinking a cup of coffee, but, when suffering from calcium deprivation, you are not allowed to drink more coffee. Caffeine present in coffee can leach calcium from bones, thereby depleting their strength. If you cannot quit coffee, then drinking less than 2 cups of coffee per day suffices. To help minimize the effect of caffeine, you can include some milk into your coffee. Drinking green tea or any other herbal teas are good alternatives.

5. Reduce high consumption of sodium.

Sodium intake can make the body use calcium, which is zapped from the bones. All you need to do is to add spices or herbs to flavor your food instead of including salt. At the same time, you should strive to avoid processed foods, since they can also include high amounts of sodium.

Featured photo credit: Merkure via pixabay.com

Reference

[1]National Institutes of Health: Calcium
[2]Oregon State University: Calcium

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Ashley Bennet

Health and Nutrition Consultant

Top 5 Useful Tips To Boost Calcium Intake

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Last Updated on August 15, 2018

5 Reasons Why Tidying Your Room Can Change Your Life

5 Reasons Why Tidying Your Room Can Change Your Life

You step into your room and stumble upon something hard that hurts you, you have to tiptoe your way to your bed because there is not enough space to walk, your bed has huge piles of clothing spread everywhere, your table groans under books, newspapers, cups, and all other kinds of stuff, and your closet looks like a ransacked outlet store post-Black Friday. If that’s a common scenario for you, then you are living in a space that disrupts your ability to use it well.

Your room is the place where you start and end your day. Whether you are aware of it or not, the physical space in which you live and spend a lot of your time has an important role to play in how we behave. Having a bedroom in such a messed state can have a variety of effects on your life. Our mind cannot live completely independent from our environment; therefore, keeping the room tidy, organized, and clean is significant. A straightened room with a made bed and pile-free floor will not only bring happiness and organization to your life, it will also change your life!

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Video Summary

Here are five reasons that can spark the desire in you for tidying your room to create change in your life.

1. You will know what resources you have

Do you find yourself looking everywhere for your matching bracelet or clothes when going for a party or out with friends? Or does it happen that you buy a pair of pants, only to find out later that you had a better one to match the shirt you were wearing to the event? Keeping your bedroom tidy will let you know what things you have – the shoes, clothes, jewelry, books, magazines, and stationary – that are among your belongings so that you don’t have to rummage for them everywhere or go and buy new things when you already have better alternatives.

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2. Your thoughts will also be tidied up

Tidying your place also tidies up your mind. It is suggested by psychologists that a messy room is a representation of a disorganized mental state. When one is tidy and organized it also builds into their life, helping them in everything.

As Marie Kondo states in The Life-Changing Magic of Tidying Up, “From the moment you start tidying, you will be compelled to reset your life. As a result, your life will start to change.” So, if you want to bring a change to your life, go ahead with cleaning and organizing your space and start a tidying marathon.

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3. Tidying your room can save you time

Tidying your room and organizing your space not only lets you know about the stuff that you have, but it can also save you a lot of time, since you will know where to find something when you need it. Now, when you wake up early in the morning, you don’t have to search frantically as minutes tick by for your special pair of shoes, your watch, or the blouse that you really wanted to wear. The start of your day will be a smooth one instead, and you will be able to make it out of the door to your work or college on time.

4. You will be more social

Would you like your friend to see your messy room? I would probably be too embarrassed if my friend came over and got to look at my room in a messy state. When you are ashamed of the state of your bedroom, it is less likelihood that you invite anyone over. On the other hand, when your house is clean, you are ready for company and are also more likely to invite or welcome someone over on the spur of the moment. Tidying your room helps in preventing the creation of a boundary around you; therefore, you will become more social.

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5. Your health will improve

Tidying your room also bring with itself some health benefits. When your bedroom becomes a peaceful and ordered place with no clutter around, you will feel less stressed and less distracted. This means you can spend some relaxing time before bed and go to sleep calmly. From studies, it has been found that those who have cluttered bedrooms full of their hoardings take a long time to fall asleep and their sleep quality is also poor enough that it leads an increase chance of depression and stress. It’s clear enough. Tidying your room will have a positive effect on your health and the thought of going to the bedroom would be a pleasant and calming one. Not just this, but a tidy room will no more be home to bacteria and viruses that can compromise your health.

Conclusion

No doubt, cleaning up a really messy room and streamlining your surroundings is no easy job but, with a little determination and taking a methodical approach, it is totally doable. You just need to get started. Marie Kondo’s The Life-Changing Magic of Tidying Up, one of New York Times Best Sellers, can serve as the perfect manual to guide you. Happy Cleaning!

Featured photo credit: Allen Goldblatt via flickr.com

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