If you do not want to be victim of osteoporosis you should strengthen your bones.
Fractures are typical for elderly people whose bone density is low. It is known that this type of trauma they hide risk for their lives.

Calcium is essential for strong bones

According to statistics, 90-95% of women over the age of 55, suffered a fall and fracture, have a shortage of vitamin D. It is believed that sufficient vitamin intake reduced by 50% risk of falls in older people and 30% risk of fractures.

The recommendations of experts is that people over age 60 should receive vitamin D daily – and a drop in half a day, or 3 drops of two days.

Malnutrition can affect bone health, especially when the diet is low in calcium.

Calcium is an essential part of bone mineral is important for muscles, nerves and other cells of the body.

To have strong bones, every man mature in age there is a need of eating at least one pot of yoghurt or 100 g white cheese per day, which contain enough calcium. In adults the dose is doubled – two pots of yoghurt or 200 g of cheese. If dairy products do not get every day of calcium should be administered by tablets.

The recommended daily intake of calcium for premenopausal women is 1000 mg for postmenopausal women – 1300 mg for men 19 to 65 years – 1000 mg for men over 65 – 1300 mg for adolescents 10 to 18 . – 1300 mg.

Which foods are rich in calcium:

* Milk (250ml) – contains 297 mg calcium;
* Yogurt (150g) – 243 mg;
* Cheddar cheese cheddar (’40) – 296 mg;
* Tofu (100 grams) – 510 mg;
* Kale (112 g) – 168 mg;
* Figs (4/220 d) – 506 mg;
* Sardines (in oil, 100 g / 4 fish) – 500 mg;
* Peeled orange – 75 mg;
* Almonds (26 g/12 purposes) – 62 mg;
* Broccoli (112 g) – 45 mg.

Vitamin K is also involved in building bone. According to research deficiency causes low bone density.

Researchers calculated that women who take 110 micrograms of vitamin K daily reduces the risk of bone fractures by 30%, and daily consumption of green leafy salad vegetables reduces the risk by half.

In addition to lettuce, salads, vitamin K is contained in: broccoli, cabbage Brussels sprout, parsley and most commonly used cooking oils.

But not everyone knows the answers about what physical activities are best suited for their particular age, how often to exercise, how and when to do it. We offer some answers:
How often and how long it takes to conduct activities in sports?

Some sports are healthier than others

Experts recommend 20-30 minutes of aerobic exercises (exercises involving one or more muscle groups in movement) 3 or more times a week, as well as strength training and stretching ones – at most 2 times a week. If unable to do things this way, you can do 30 or more minutes of moderate intensity exercise or spend an hour and a half 2 days a week for various loads. Of course, if you are just starting to deal with the sport should give active early during the body adapt to overload it.
What exercises include moderate intensity?
This may be normal and those activities which do during the day – cleaning the house, walk away. Each of these activities do not significantly affect weight, but in a complex with additional activities are not only gets worse. To add activities during the day can do the following:
- To walk away;
- Play actively with children (eg badminton outside);
- Climbing stairs walk instead of using elevator;
- If your work is sedentary, get up frequently from his seat, stretch, do a few steps.
It should be noted that only with such exercises will not be able to download a lot of excess weight, so you can add something.

Aerobic exercises.
They are a necessary adjunct to exercise at moderate intensity. During aerobic exercise you can mostly burn calories. They also help to strengthen the cardiovascular system to aerobic exercise include:
- Fast walking;
- Slow jogging;
- Cycling;
- Swimming;
- Dancing;
- Skating or roller;
- Tennis;
- Activities with a simulator designed for aerobic exercise
To get maximum benefit from aerobic exercise, your pulse should have an adequate amount of beats per minute. Depending on your age and health condition, the optimal quantity is different. On average, it would look like this:
How to determine if you load in more?
Just – if within 10 minutes after the workout, you have not returned to normal (breathing calmed, low muscle tension), this means that you do more intensive and should slow down.

Conclusion:
The most important activities in sports – it’s to do it regularly, because if you miss two weeks, muscles and tendons you forget how the normal load. Also very important is to experience positive emotions when dealing with sports, because without fun what you do, hard to achieve the desired result. Therefore – select your physical activity at heart!

What triggers morning sickness is there a way to fight it and if so, what is it? Here are the answers.

About ¾ of pregnant women complain of morning sickness and ask themselves why they call it “morning” after continued all day. In fact, morning sickness is one of the unpleasant effects of pregnancy that can occur as early as about the fourth week of gestation, but the standard appears about six.

It’s called “morning” as is felt most strongly in the early hours of the day, but that does not mean that then stops. Morning sickness is characteristic of the first trimester of pregnancy; it is considered one of its most visible symptoms. With its advance, however, felt increasingly weak.

Usually morning sickness is not dangerous nor mother nor the baby. Worst case is when morning sickness conceives vomit more than 2 times a day, in consequence of which can dehydrate and get stomach problems. Then you need medical intervention.

Why does this happen?

Unfortunately, doctors still have not reached a unanimous answer to the question, what triggers morning sickness. A possible reason may be changes that occur in the body of woman. As a result of raging hormones, especially estrogen and progesterone, and increased salvia, separate gas and stomach juices that do not cause nausea.

On the other hand, morning sickness can be explained as a defensive reaction of the organism. Doctors believe that the symptom occurs in odor or taste of food that may contain any harmful substances to the fetus. Since the baby is still not large enough to protect only maternal assume this task and reject products that can harm him.

Morning sickness may be hereditary. It was found that if a mother, sister or even mother’s grandmother had complained of more severe manifestations of symptoms, the chance for you to have an unpleasant effect of pregnancy is quite large. Other possible causes are stress, sensitivity to odors, and if you suffer from seasickness.

How to deal with?

The truth is that there is no specific treatment for morning sickness during pregnancy. A simply endure until the pass. There are some tricks that can help reduce discomfort. The easiest way is to watch what you eat. Avoid fatty, spicy and fried foods as they upset stomach. Forget also caffeine, broccoli or Brussels sprouts – it is known that they stimulate gastric secretion and can cause nausea.

Eat more carbohydrates, mostly whole-grain bread, rice, potatoes. Eat often foods that can relieve morning sickness. These are yogurt, green apple, watermelon, avocado, lemon, ice cream, often suck mints. Keep on hand (eg bag) bag of raw almonds – they are also the enemy of the unpleasant symptoms of pregnancy. Drink more smoothies, lemonade or just water with lemon.

Here are a few tricks for morning sickness:
Keep your bedside crackers, salty chips or other crackers. Have a few 15-20min.before you get out of bed. This will calm your stomach.
Eat frequently and less, being careful not to stay hungry.
If you experience nausea, proven remedy is to sip 1ts apple cider vinegar mixed with warm water.
It was found that the enemies of morning sickness are some flavors – lemon, lavender, mint, coriander, bergamot and ginger. Try to spread them around the room – so not only will avoid discomfort, but will also deodorize your home.

Fortunately there are many different ways to get rid of bad breath. Who are they?

Make your breath fresh again

Sprays and candy

Their action is based on their stimulating effect on the production of saliva. They quickly make your breath fresh before an important meeting. They usually have a mint flavor, but can find something for every taste. Eating an apple can also help, but the effect is fleeting. You can also use water to rinse the mouth, but no longer than 15 days because their ingredients violate the bacterial flora in the mouth, which has useful features.

Homemade recipe

Dissolve 1 teaspoon baking soda in a glass of water. Make a gargle, and then rinse your mouth well.

Refreshing plants

✓ Fresh parsley is rich in chlorophyll, an antibacterial. Chew a few leaves – they will freshen breath and remove the smell of food.

✓ Grain cloves or fennel, and cinnamon stick can help when no other hand. Chew them well.

✓ Lemon juice is a powerful antiseptic. Dilute it with water and a little backwards and forwards.

✓ Essential oils are very effective. 2-3 drops of fragrant oil chili mint, basil or tea tree on sugar will instantly freshen your breath. You can take the oil and dissolved in a spoonful of olive oil before eating.

Living Care

✓ Wash your teeth after every meal. Once a day use the thread cleaning to remove food particles between teeth. Each year, visit your dentist for scaling.

✓ Use a brush tongue. You can buy it from pharmacies. It well will clean the tongue in which adhere nutrients and their fermentation leads to bad breath. Do this at night before brushing your teeth.

✓ Regularly drink water. It washes away much of the bacteria. One or two cups of green tea do help for the disinfection of the mouth.

✓ Do not skip meals. When staying longer hungry, mouth dry and this create ideal conditions for breeding bacteria. For the same reason, avoid alcohol and cigarettes.

Besides the type of food to combat stress preparation and consumption are also important.

Chamomile is amazing herb - use it against stress!

■ Always cook your meals in advance so there is no danger, pressed by the work, to reach for junk food.
■ When cooking, pay special attention to color and shapes of food. Focusing on these details there is a strong anti-stress effect.
■ Eat seated, serene, think about the taste of food. Enjoy the different tastes of different products and ingredients in the dish. Watch as nutrition, pleasurable form of meditation, rather than as another annoying obligation.
If you add stress herbs in your diet will not only reduce consumption of coffee, but will significantly improve its performance.
■ Tea Ginseng - cut about 5 cm from the root into small pieces and cover with a spoonful of honey. Leave for 30 minutes and pour 250 ml hot water. You can eat hot or cold tea with more ice.
■ Chamomile – put a handful of dried chamomile in a glass container and pour boiling water. After two minutes the drink is ready, drain, you can add a few drops of vanilla.
■ Melissa – fresh, finely chopped lemon balm is great for a light fresh tea. Boiled with a handful of lemon balm 1/2 liter of hot water for 1 minute, add a tablespoon of honey and refrigerate for several hours.
■ St. John’s Wort – St. John’s wort is drying most beneficial after a hard day. Brew 1 tablespoon in 250 ml of hot water, strain and drink hot before bedtime.

Sample anti-stress days
Breakfast: hot bowl of oatmeal or millet with butter and cheese. 1/2 banana.
Snack: Handful of walnuts and buttermilk.
Lunch: Green salad with turkey, cashews and olives.
Dinner: Grilled fish, vegetable soup.

Stress can be beaten…with food!
Before you dive into next week, find out which foods your body recovers from everyday stress. And how a little effort we can live more peaceful, more happy and we are able to work

Stress can go away with proper foods!

The first step is to restrict food and drinks which trigger stress. They are:

■ Caffeine – found in coffee, energy drinks, and some soft drinks. Robs the body of minerals needed for normal nerve function. Causes irritation and straining senses. Can lead to irritability – the latter of which you need if you crave peace.
Better idea: Replace coffee with a mild green tea or a glass of water with lemon and mint.

■ Alcohol – in small quantities can act soothing, but more than one drink violates mineral balance of the body and the energy that is wasted to neutralize the alcohol could be used to fully recover the body of a busy day.
Better idea: Choose a minimum alcohol content of sugar and is limited to one drink a few days.

■ Chocolate – you’ve probably felt how chocolate temporarily elevates mood and makes you forget everything around you, but once enjoy it, sugar and artificial fats often drain all your energy.
Antistress idea. Choose dark chocolate with cocoa content maximum and minimum sugar content and artificial fats. Never drink on an empty stomach.

■ Soft drinks – sugar, artificial sweeteners and colorings deplete mineral balance in the body and are often to blame for the shortage of vitamin C, so necessary for the nervous system.

Anti-stress idea. Try baking soda with lemon, orange, peppermint oil or spices such as vanilla and almond extract.

Along with the refusal of stressful drinks and food to eat real helpers – foods that naturally fight stress. To stay in optimal health, while pressing your life, your calories should be generated from quality sources.
■ Bananas – rich in potassium, vitamin C and carbohydrates, they help your hormone system. Combine them with raw nuts or cheese, avoid eating them on an empty stomach.
■ Fish – choose oilier fish to deliver their maximum amounts of omega 3 fatty acids have antidepressant and soothing effect. Prepare a double amount of fish for dinner, then one serving you can add to their lunch salad the next day.
■ Turkey meat – rich in L-tyrosine and tryptophan to maintain the speed of nerve impulses and improves mood. If you are a busy throughout the day eat turkey for breakfast and lunch. You can replace it with chicken.
■ Millet – before the frown of small grains, consider how important magnesium for your body. Boil a cup of millet and eat it still warm with butter and cheese for breakfast, or cold, added to salads, fish or turkey. You can substitute bulgur.
■ Dairy – tryptophan and calcium in dairy products make them suitable food for dinner. Choose soft cheeses like cottage cheese, cottage and mozzarella, and avoid salty aged cheese and milk because it contains too much sugar. Yogurt drinks are great anytime. Add salt and sweet spices to vary the taste.
■ Raw nuts – high in fat-soluble vitamins and minerals, nuts have a remarkably soothing effect. Most suitable are walnuts and cashews. Prepare the nuts in the workplace that meal in the intermediate snacks.

But for successful weight loss you should be motivated enough and willing enough to change.

Lose weight and show the result to the whole world

If you don’t want to reach the unpleasant and unhealthy yo-yo effect, before you undergo any weight loss diet , you must first determine what are the motives for this action. And to keep you motivated longer – we offer you the 10 most common reasons that lead to a desire for weight loss:

- To be healthier, stronger, more energetic person without all those extra pounds

- To attain the self-confidence, which is always missing and to walk proudly without being ashamed from yourself

- To feel more comfortable in your skin and like how it looks;

- To live longer – healthy weight means better health at all so you will give yourself the opportunity to live longer of you do not suffer from obesity or are overweight

- To give a proper example to your children in the direction that health is related to the maintenance of appropriate weight;

- To buy clothes you like, not those you can fit in – you will have the opportunity to choose what you like from all those clothes you see

- To improve the quality and frequency of your sex life – extra kilos can ruin your sex life, so if you lose weight you will have better sexual experience

- To walk and climb stairs without being out of breath –you will not feel like 80-year old when you climb stairs

- To be able to wear high-heeled shoes – so elegant and beautiful, but not with those many extra kilos

- To put a bathing suit with confidence and do not bother to come along the beach or pool – you will have the opportunity to show your body on the beach not to hide it under huge dresses.

Thyroid is a small, butterfly-like gland, situated in front of the neck that produces so-called thyroid hormones vital to metabolism, growth and development of the organism.

Do you know how important thyroid is?

Thyroid hormones contain iodine and are essential for human health.

Iodine in turn enters the body with food and water through a cascade of transformations involved in the formation of thyroid hormones – thyroxine (T4) and triiodothyronine (T3).

Small changes in structure or function of the thyroid gland can cause severe damage to other organs and systems – cardiovascular system, gastrointestinal tract, reproductive system, neuro-psychological problems and more. These diseases are chronic and treated in time can lead to serious cardiovascular disease (arrhythmia, hypertension, atherosclerosis, angina, myocardial infarction), infertility, miscarriages.

Not all thyroid disease has obvious symptoms and it is essential that people know what signs to look for to pay promptly to the endocrinologist.
Disturbances of normal thyroid function can be effectively treated. Early diagnosis and regular maintenance is essential.

Thyroid and heart – the relationship
The heart is a major target goals thyroid hormones. The heart responds immediately to any violation of the thyroid gland.

Elevated thyroid hormone speeds up metabolism. Over activity of the gland causes the chest pain and palpitations. It makes the heart beat faster (often over 100 bpm), you can get heart arrhythmia, poses a risk of complications. It also leads to increased blood pressure and make a big difference between systolic and diastolic pressure.

Decreased activity of the thyroid slows metabolism. It makes one’s heart to beat too slowly or irregularly, to “jump” due to missed or additional strokes. As a result, one can obtain a reduction of oxygen and nutrients to organs and tissues.

High blood pressure is another result of lower activity of the thyroid gland and a risk factor for heart attack and stroke.

All these effects increase the risk of heart attack, heart failure and atherosclerosis.

According to specialists decreased thyroid activity not only causes symptoms and may worsen other underlying conditions. Symptoms of dysfunction of the thyroid gland often misinterpreted simply as signs of stress, depression or menopause.

Why patients with heart disease should pay particular attention to thyroid?
Even slight decrease in thyroid activity is harmful in patients with heart diseases. As numerous studies show, the light form of hypothyroidism increases the risk of heart attack, heart failure and atherosclerosis.

Sensitive teeth may be caused by food, improper brushing or cavities.

Why do we have sensitive teeth?

Many of us know the acute pain and discomfort in teeth which comes suddenly in contact with cold, hot or sweet. This feeling can make us stay away from our favorite foods and drinks and even develop into a prolonged discomfort. What exactly causes this teeth sensitivity?

The sensitivity is expressed most often in severe pain when taking a sweet, cold and hot foods and drinks. Sensation may be caused by various reasons, but mostly due to thinning or destruction of the enamel. Enamel is the hardest substance in the human body and serves as a protective layer of teeth. When this layer is breached opens sensitive dentin – the hard dental tissue with numerous small channels in which any impact on irritation is transmitted directly to the nerve of the tooth and causes pain.

But what can cause the opening of dentin?

1. Improper brushing

This is the most common reason for violating the integrity of the enamel. In an effort to better oral hygiene, it is possible to damage the enamel with aggressive and improper brushing. Toothbrush with a hard bristle or abrasive toothpaste can also harm teeth and cause sensitivity.

2. Recession of the gum
Sensitivity of teeth occurs in the gum recession and exposed root surfaces. Enamel in the neck (near the gum) is thinner and it is there are likely to be deleted. Gum disease also lead to tooth sensitivity.

3. How you eat?
Excessive use of acidic foods and drinks create conditions for sensitive teeth. Erosion of enamel due to frequent use of carbonated soft drinks and foods with high acid content, such as citrus fruits and juices.

4. Dental caries and cracks in teeth
If signs of decay or small cracks dentin again opened and the teeth become sensitive. Cracks can result from bad habits like chewing on a pen, use your teeth to open or clean them in unconventional ways.

5. Visiting the dentist
Temporary tooth sensitivity occurs as a result of visiting the dentist. An intervention such as removal of tartar, put in filling, bridges, replacement of crowns would awaken unpleasant condition. Tooth whitening also leads to sensitivity, so before you resort to any method whiter smile, talk to a specialist if it is a good idea for your teeth.

6. Grinding with teeth
Rubbing and grinding with teeth is often unconscious action that may cause the opening of dentin and enamel in breach may lead to pain. Teeth grinding is a sign of disease and bruxism, which also showed up during sleep and therefore, one may not even know about the problem.

In some countries is considered a vegetable, fruit in others, but all agree that at the end of winter carrot  is the perfect assistant to our health that beauty.

Carrots can give you health and beauty

It is difficult to say where the home of carrot is because it is used by many nations for more than four thousand years. The temples of ancient Egypt have preserved their images on the walls of purple carrot. And in the wild type, it still grows in Mediterranean countries, America, Australia, New Zealand and Africa.

It is believed that it is first cultivated Greeks who ate it, covered with olive oil. Then to carrots are addicted Romans and the rest of Europe has tried for the first time in the fourteenth century. Shortly thereafter, orange root-crop becomes part of snacks, puddings, desserts, ice creams. Especially fond of him was Charlemagne, so dishes with carrots have been continuously present on his table. In the French and German cookbooks of XVI-XVII century remained pretty interesting recipes with carrots. Long time they are considered a delicacy and were available only for the rich.

Hippocrates first described the beneficial effects of carrots on the human body, and Pliny, considered it aa variety of parsnips. Today we well know the healthy carrot with orange-red color. That it has the most carotene – provitamin A, vitamins B2, B6, E, D, PP, C, K, nicotinic and folic acid, trace elements – potassium, iron, cobalt, copper, as well as glucose, lecithin, starch , pectin, cellulose. Modern science claims that the carrot can help in prevention of 65 diseases. Some experts believe that his presence in the daily menu, people can replace the vaccine against hepatitis C.

Carrot restores physical form, deficiency of energy, vitamin deficiency, chronic fatigue, greater physical and mental strain. For women it is especially useful because, possessing antioxidant properties associated with free radicals and keep the beauty, prevent cancer and cardiovascular diseases.
It is known that the carrot is the best assistant to our vision. But its advantages are not limited with that. Carrot protects our genetic system, improves metabolism, increases immunity, helps to improve the activity of the brain and the normal work of the gastrointestinal tract. Who eat carrots every day; enjoy a nice skin, nice hair and teeth.

Carrot prevents the accumulation of extra pounds. If you want to lose weight healthily, grate carrots, mix it with shredded cabbage and season with olive oil and lemon.

And of course, the carrot is used as a natural cosmetic:
- Carrot juice rub into the scalp 30 minutes before washing your hair will become healthy and shiny.

- Carotene mask is useful for all skin types because it has unique moisturizing effect. Works particularly well for oily, pale and withered skin, helps to deal with pimples. A big juicy carrot shred and adds some talc. Apply on face for 15-20 minutes. If the carrot is dry, mix it with cream.

- Women who avoid the sun bake, but want to have a nice tan may 1-2 times a day to erase your face with carrot juice.

It is recommended to eat carrots with oil, olive oil or cream, because provitamin A is dissolved only in fats and thus absorbed by the body, giving us beauty and health.