Each day is a new adventure. You require new energy throughout the day. As the output depends upon the energy levels, even the smallest activity in the body relies on the bones and joints. Hence, having strong bones support is crucial. However, it gets challenging when you have calcium deficiencies.
Factors Affecting Bone Health
1. Lack of Physical Activity
The routine nowadays is more or less a sedentary life. This impacts the behavioral factors and overall health, mainly the bone and joints. The evolving corporate culture where working professionals are glued to their computers, is surely losing bone strength.
2. Age Factor
It’s very common to face changes in bone density as we age. When we are younger, new bone is created breaking down the old bone. The bones weaken as we grow towards adulthood, and their density varies. Hence, it’s essential to have strong bones when you are young, otherwise, you lose Bone Mineral Content (BMC) early due to their natural fragileness.
3. Body Weight
It’s totally fine to have that extra healthy fat. But, a little extra weight-bearing on your knees than the ideal can become a risk factor. The increased force on your knees due to immoderate weight-bearing exercise or strength training can contribute to joint damage.
4. Excessive Consumption of Alcohol, Tobacco, and Smoke
Based on the Research, consistent and excessive consumption of alcohol and tobacco directly affects the liver which further leads to reduction and discontinuation of Vitamin D supply to the bones. Smoking reduces the blood supply to the skeleton system. The nicotine in cigarettes reduces the production of bone-producing cells and the absorbing capacity of calcium in the body.
5. Inadequate Calcium in Diet
According to the National Institute of Health, the human body requires 1000 mg Recommended Dietary Allowance (RDA) of Calcium. If you are not infusing your body with the optimum amount of calcium, you will undoubtedly face problems like early bone loss, a higher risk of Osteoporosis, and even chances of bone fractures that can take a lot of time to recover.
Calcium for Bone Health
Calcium is a mineral that is often associated with healthy bones and teeth. Here, Vitamin D has a major role in allowing calcium absorption in the body and protecting against diseases like Osteoporosis with an increased risk.
But the fast-moving lifestyle and absence of physical activity don’t let us consume enough calcium sources that are essential for bone and joint health. When one does not consume calcium-containing foods, the body will remove them from the bones.
In the case of women, menopause can cause bone loss due to slumping estrogen levels. Whereas, in men, low levels of testosterone can invite a reduction of bone tissues. Hence, it is imperative to include enough calcium intake in regular meals.
Inclusive of that, the primary source for strengthening the osseous framework is Vitamin D which is absorbed by sunlight. Sometimes, your doctor may prescribe calcium or vitamin D supplements as being deficient can be alarming.
So, let’s see how to fulfill the requirement for Calcium.
How Can I Be Blessed with Strong Bones?
Our body doesn’t produce calcium, so we must fulfill this requirement through other sources with the right nutrition. A variety of food can pump up your calcium level, including:
- Dairy products, like milk, products created from milk, soy, tofu, ghee, yogurt
- Green and leafy vegetables like cooked kale and spinach, and broccoli
- Figs, almonds, and cereals
- Sardines, Tuna, or fatty fish like salmon
Last but not least, you must go with calcium supplements where it is not possible to fulfill this requirement from the food. Here are some ways to choose the right calcium-enriched supplement.
- Go with supplements that contain Vitamin D3 & K2-7, Vitamin C, Zinc, Magnesium, and Hadjod. These supplements are 4 times more effective when combined with Vitamin D3 and K3.
- Choose highly absorbable, bioavailable, and safe supplement forms for men and women.
- Ensure that the supplement has a power duo to provide 1000 mg of calcium to complete your RDA.
FAQs
Why is bone health important?
The bones are the rigid framework that holds the entire body structure and simultaneously perform several important functions like producing blood cells, promoting movements, and many more. Hence, they play a vital role in the functioning of the body.
How do I maintain healthy bones?
Here are a few ways to maintain healthy and strong bones:
- Regular workout
- Healthy weight management
- A balanced diet enriched with Vitamin D and Calcium
- Developing good habits by quitting drinking and smoking
- Bone and joint supplements
Why Vitamin D is necessary for bones?
Vitamin D is a range of vitamins that also contains vitamins D2 and D3. Vitamin D3 especially supports bone strength by ensuring the optimum supply of calcium from food.
Conclusion
Not being cautious about osseous issues may invite chronic treatments. Therefore, keeping up with calcium levels to strengthen osseous density is crucial so you don’t have to face any risk factors.
Don’t hesitate to visit a doctor if you are going through any severe bone or joint pain. However, if you ensure the optimum calcium intake and Vitamin D daily and contribute to your health, you would be able to stay away from bone loss at an early stage.
Design a routine adding some physical activities, and the right nutrition. Increase protein-rich and magnesium-enriched intake. This way you can protect your entire skeletal health in all stages of your life.
What are Vitamins?
Vitamins are organic compounds that are needed by the body in small quantities for optimum functioning.
A fast-paced lifestyle has become the new normal. Eating and living healthily should be our top most priority as our lives are ridden with stress and challenges. Every nutrient that we consume makes a vital contribution towards a healthy body and a sound mind. But vitamins in particular are of utmost necessity.
Why Do You need Vitamins?
Vitamins are part of the nutrients that your body needs to develop, function normally and fight diseases. Vitamins help sustain your regular bodily functions like metabolism, digestion and even your immune system.
Vitamin deficiency results in health challenges, so getting your daily dose of vitamins is essential for a smooth functioning body.
Vitamins, on the basis of their absorption, are generally classified into – Fat-soluble Vitamins and Water-soluble Vitamins.
Fat-Soluble Vitamins
Fat-soluble vitamins like A, D, E and K are stored in the body’s fatty tissues.
As they dissolve in fats, they are absorbed by fat globules travelling through your small intestine and further distributed in your body via the bloodstream.
Excess fat-soluble vitamins get stored in the liver and fatty tissues for use later.
Water-soluble vitamins:
Water-soluble vitamins like Vitamin B have niacin, folic acid, and thiamine that have to be added back to the body, since they get excreted through your urine. They freely travel throughout your body while excess amounts are thrown out by the kidneys. Your body requires water-soluble vitamins in small and frequent doses.
Although we get most of the vitamins through the food we eat, most of the time they are not received by the body in the adequate amounts required. Here, we need to take the help of supplements.
Supplements give you holistic nutrition and are power-packed with the required amount. Brinton nutrition supplements are an ideal and excellent choice for maintaining your overall health.
Today we are living with the word “INSTANT” as we need everything on the go and quickly. Our sedentary lifestyle has fuelled many deficiencies, where Vitamins have always worked as magic pills.
There’s a lot of information & misconceptions floating around vitamin tablets and nutritional supplements. This can be a little difficult for us to swallow, so let us clear these myths and focus on the facts.
Myth: Supplements are not necessary for everyone.
Fact: It is a misconception that the food we eat provides for all the necessary nutrition required by the body. In order to fulfil the required amount of nutrition, supplements play a pivotal role. Multivitamin supplements are thus an essential part of your daily routine to keep you healthy and essential for everyone.
Myth: All nutrition is gained through meals
Meals are a wonderful source for getting nutrition for your body. But, the requirements and dosages of each vitamin and mineral are different and this cannot be fulfilled only through meals. For instance, an adult male needs 80 mg of Vitamin C as a daily requirement which is equivalent to 3 lemons. Getting this through just-food is a difficult task. Hence, supplements act as a great way to give your body the nutrition it needs.
Myth: Multivitamins can make up for a poor diet and prevent disease.
Fact: A healthy plate is always the best prescription that is needed for the required dose of nutrition. However, dietary supplements are intended to supplement our diet and not replace it.
Myth: Vitamins should be taken on an empty stomach.
Fact: Many vitamins are water-soluble, they can be absorbed in the body at any time of the day. The fat-soluble vitamins—A, D, E, and K—can only be absorbed with fat. So, if you are taking a multivitamin that contains A, D, E, or K vitamins, it’s best to take it with a little food.
Myth: All multivitamins are the same.
Fact: The number of nutrients in a multivitamin can vary from a few to more than two dozen. Some products are specially made for women or men at different stages of life, as requirements vary. So, multiple multivitamins have different roles to play and are not the same.
Myth: Excessive supplements are not harmful
Fact: Every packaging contains directions for safe dosing, many consumers tend to take more than the recommended amount. Consumption of high doses of vitamins can cause issues and side effects. Although supplemental overdosage-induced fatalities are rare, caution should always be taken while consuming any supplement.
Brinton always helps consumers balance their health & lifestyle with premium quality products in the right dosage & formulations anchored in ingredients from Mother Nature and backed by science.
End your search for quality nutritional supplements here!
Melatonin – The Secret to Your Sound Sleep! – As Benjamin Franklin says “Early to bed and early to rise makes a man healthy, wealthy, and wise”. But do we actually follow this? Many people can sleep early & many can’t!
Do you know that a hormone is responsible for maintaining your sleep-wake cycle called Melatonin? Well, let us try to understand more about this sleepy-head hormone.
Melatonin is a hormone popularly known as a sleep promoter and is naturally secreted by the pineal gland located above the middle brain. The creation and release of melatonin is stimulated by darkness and is suppressed by light.
It plays a significant role in circadian rhythm regulation and the maintenance of daily sleep-wake cycles.
Apart from improving sleep, melatonin is attributed to managing immune function, blood pressure, and cortisol levels.
In a lot of cases, melatonin secretion is affected resulting in disturbed sleep cycles and difficulty falling asleep. In such situations, natural melatonin supplements can come to the rescue.
Here are a few benefits of taking natural melatonin supplements –
Supports better sleep cycle –
Jet lag Work in shifts
Delayed sleep-wake phase disorder
Some sleep disorders in children
Anxiety before and after surgery
Helps in occasional insomnia –
Many times even those who experience a sound sleep as soon as they hit the bed have trouble with their sleep. Melatonin can be consumed if you have a problem falling asleep. It may help people with insomnia fall asleep slightly faster and may have better benefits compared to those with delayed sleep phase syndrome.
Dosage for Melatonin supplements –
Taking one tablet daily for at least 3 months helps in regulating your sleep cycle naturally even if you are travelling or working in shifts. Melatonin supplements should be taken 45 to 60 minutes before sleep which helps you to relax and unwind before hitting the bed.
With an ever-busy life and a generation that is always connected and online, it turns out that healthy sleeping habits have taken a backseat. Adequate sleep is vital to function and stay healthy, thus, there is a need to find the right balance between work and life, and here, Brinton Natural Sleep Care Melatonin can step in to give you that balance.
Brinton Melatonin is a drug-free, safe, and non-habit-forming natural sleep supplement. Unlike other melatonin tablets, these come with calming Phyto-actives like Ashwagandha, Tagar, and Jatamansi that help improve sleep quality and reduce stress.