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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

More by this author

Ashley Bennet

Health and Nutrition Consultant

Top 5 Useful Tips To Boost Calcium Intake

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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