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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 June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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