Tag Archives: osteoporosis

Strengthen Your Bones With These Tips

Bones are always at a risk of Osteoporosis, especially the spine, hip and wrist bones. They get stronger once you use them, so exercise acts as a medicine for people suffering from bone related diseases. If you’re not worried about bone loss because you’re young, keep in mind that weak bones can strike at any age and occur in both men and women, according to the National Osteoporosis Foundation. Bones are also benefited if you lift and carry things. Weight training is ideal, but even carrying shopping bags, gardening and housework counts.

Why exercise?

Bones, likes muscles, are living tissues .Young women and men who exercise regularly generally have higher bone density and strength than those who do not. For most people, bone mass peaks during the third decade of life. After that time, we can begin to lose bone density and mass. Women and men older than age 20 can help prevent bone loss with regular exercise. Exercising allows us to maintain muscle strength, coordination, and balance, which in turn helps to prevent bone related issues and other medical conditions. This is especially important for older adults and people who have been diagnosed with osteoporosis.

Exercises for healthy bones

According to Dr. Jon Tobias, a professor of rheumatology at the University of Bristol who studies bone health, running and jumping are the most effective ways to improve bone health because these exercises create ground forces that move through the bones and stimulate them to reconstruct themselves. It even increases bone density.

According to the National Osteoporosis Foundation, the best exercises for building and maintaining bone density are:

Weight-bearing exercise, such as walking, that makes you work against gravity while staying upright.

Muscle-strengthening exercise, such as weight lifting, that makes you work against gravity in a standing, sitting, or prone position.

There are some non -impact activities which are posture related, balancing exercises and might help one get relief from bone related problems. Although these exercises don’t build or maintain bone density, they may increase muscle strength and decrease the risk of falls and fractures.

If your doctor determines that it’s not safe for you to perform high-impact weight-bearing exercises, he or she may recommend low-impact weight-bearing exercises that are less likely to cause fractures and also build and maintain bone density. These include:

elliptical training machines

low-impact aerobics

stair-step machines

walking (either outside or on a treadmill machine)

If you’re new to exercise, or haven’t exercised for a while, you should aim to gradually increase your level of weight-bearing exercises to 30 minutes per day on most days of the week.

— this article is written by a dietitian @ FitHo
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Why Tomatoes Are Amongst the Most Powerful Health Foods?

Tomatoes are among the most common foods added to a variety of recipes and preparations. Tomato is nutrient-dense and is considered a super food. Tomato has been also referred to as a “functional food,” i.e. a food that goes beyond providing just basic nutrition. It helps prevent chronic diseases and delivers other health benefits, due to it’s beneficial photochemicals, such as lycopene. Eating tomatoes and tomato products can make people healthier and decrease the risk of conditions such as cancer, osteoporosis and cardiovascular disease, according to a review article the American Journal of Lifestyle Medicine.

Let’s discuss about tomato’s benefits and its powerful immune boosting properties.

1. Nutritional value of tomatoes One medium tomato provides 22 calories, 0 grams of fat,5 grams of carbohydrates and 1 gram of protein. They are a rich source of vitamins A, C and Folic acid.

2. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein. Researchers found that tomatoes are the biggest source of dietary lycopene; a powerful antioxidant that unlike nutrients in most fresh fruits and vegetables, has even greater bioavailability after cooking and processing.

3. Tomatoes build strong bones. The vitamin K and Calcium in tomatoes are good for strengthening and repairing bones. Lycopene also has been shown to improve bone mass, which is a great way to fight osteoporosis.

4. Tomatoes contain strong antioxidants which always protect the body from various cancer related health problems by combating the formation of cancer forming free radicals.

5. Maintaining a low sodium diet is essential to lowering blood pressure. However increasing potassium intake (tomatoes contain a lot of potassium) may be just as important because of its vasodilation effects. Also to be noted is the fact that, a high potassium intake is associated with a 20 percent decrease in risk of dying from all health related causes.

6. Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. It also reduces chronic inflammation.

How to incorporate tomatoes in your diet?
1. It can be added to multigrain sandwiches to make a high fibre snack or meal.
2. Tomatoes can be added to salads.
3. It can be added to sprouts to add some flavour and variety.
4. It can also be incorporated into most mixed vegetable recipes.

— this article is written by a dietitian @ FitHo

The Amazing health benefits of Beans

Beans are considered a power-food. They are high in fiber and protein and act as an appetite suppressant. They are low in sugar and saturated fats.
Here are 8 different kinds of beans with their health benefits:

1.Navy Beans : The Heart Healer
Navy beans are an excellent source of cholesterol-lowering fiber. Other than fiber, it contains folate, magnesium and potassium which is essential for normal blood pressure and heart health.

2.Soybeans: The Muscle Builder New Picture (7)
Soybeans are one of the very few plant foods that contain complete protein, which basically means all nine essential amino acids. “Soy Protein” refers to the protein found in soybeans. They provide important minerals such as calcium, magnesium, iron and selenium. All of these make soybean a great muscle building protein source.

3.Black Beans : The Brain Booster blackbeans_483x300
Black Beans are full of anthocyanins and antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients such as protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber. They even help increase memory.

4.Pinto Beans : Prevents ConstipationNew Picture (8)
A cup of cooked pinto beans provides over 15 grams of fiber. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but even helps prevent digestive disorders like irritable bowel syndrome and diverticulitis.

5.Red Kidney Beans : The Anti-ageing AgentNew Picture (5)
Packed with protein, fiber, folate, magnesium, potassium, and more, kidney beans have been called a “super-food” because of their many health benefits. Kidney beans are also full of antioxidants, particularly flavonoids, which are known to have anti-aging properties. According to an analysis by the USDA, red kidney beans contain more “proanthocyanidins” than blueberries, cranberries, and small red beans. Plus, kidney beans are highest in thiamine, a nutrient that may prevent Alzheimer’s disease.

6.Mung Beans : Prevents OsteoporosisNew Picture (4)
They contain Isoflavone nutrients that help regulate hormonal activity in the body. They are estrogenic in nature. Potentially taking 90 mg per day of phytoestrogens may benefit post-menopausal women in preventing the often devastating effects of osteoporosis by stimulating bone formation.

7.Garbanzo Beans: The Diabetes DestroyerNew Picture (3)
Also known as Chickpea or Bengal gram, they are high in fiber and protein, and are considered as the most valuable macronutrients for blood sugar regulation. They contain about 12.5 gm of fiber per cup.

— this article is written by a dietitian @ FitHo

Benefits and Importance of Strength training for the elderly

Strength training is an important part of an overall fitness program. Research has shown that strength training is safe and effective for all age groups. It’s a myth that as we grow older we get much weaker. Losing muscle and gaining fat are just a part of the natural aging process. But the fact is that many symptoms of old age are the symptoms of inactivity. Regular intense exercise will keep you feeling active throughout the day, at any age. Several studies have shown that strength (resistance) training can counteract age related impairments.

What are strengthening exercises? Strengthening exercise is a type of physical exercise using resistance to induce muscular contraction, which builds strength, anaerobic endurance, and the size of skeletal muscles. Strength training is extremely important in combating age-related declines in muscle mass, bone density and metabolism.

Benefits of Strength Training:
Develop strong bones: Strength training increases bone density and reduces the risk of osteoporosis. It increases bone, tendon and ligament strength.

Control your weight: As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.

Boost your stamina: As you get stronger, you will feel less fatigue. Building muscle contributes to better balance, which helps maintain stamina.

Manage chronic conditions: Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.

Sharpen your focus: Some research suggests that regular strength training helps improve focus for older adults. Their self-confidence and self-esteem gets improved, which has a strong impact on their overall quality of life.

Restoration of balance and reduction of falls: As people age, there is poor core balance and poor flexibility that contributes to regular falls and broken bones. If strengthening exercises are done properly, it increases balance, flexibility and core strength, which in turn reduces falls.

Resistance training will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing daily activities. Strength training can help you preserve and enhance your muscle mass at any age. Make strength training a lifelong habit and you will be on your way to a strong, independent, and vibrant life.

— this article is written by a dietitian @ FitHo

Why Salt is Bad for Health

Deep fried foods and other processed foods are considered the most unhealthy foods that contain minimum nutrition and maximum calories that are responsible for weight gain & lifestyle related health disorders. What is often forgotten yet an important culprit behind weight gain & health issues is excessive salt consumption.

The daily requirement of sodium is 2300 mg, as per the Indian guidelines of dietary intake, which is got from 5 grams of salt. The most important mineral got from salt is sodium that has many health benefits like enzyme operation and muscle contraction and fluid regulation in the system. This requirement is easily met by the regular meals in the home cooked food.

It’s not about the regular salt content in the home cooked food but the consumption of extra salt through foods like Pickles, chutneys, sauces and ketchups, papads, chips and salted biscuits, savoury items, cheese and salted butter, canned foods (vegetables, dals & meats), bakery products, ready made soup powders, dried salted fish, smoked meats, chinese food. These were some of the obvious products but there are still some not so obvious pre-packaged products that might be harming you. Here is how  : to improve the shelf life of a food product preservatives are used. Besides many chemicals that are used to preserve food the two most common artificial or natural preservatives used are salt or sugar. Both are equally harmful for health if taken in large quantities over a period of time. (more…)

— this article is written by a dietitian @ FitHo

Eating Disorder

A harmless remark by an educated parent on the physical attribute of their growing teenage girls resulted in a shocking “anorexia pact” by the duo at the age of 11. Now at the age of 33 and being doctors they don’t lead a normal life. Here are some news clippings of thetwins story.  Eating disorders might start at a very early , if not identified and treated can stay with you for life.

Anorexia nervosa is one of the most common eating disorder that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising.  Mostly young girls are afflicted from this disorder especially in the absence of early parental care and support to inculcate healthy eating habits. Eating disorders have been around forever but finally society is accepting the seriousness of this ailment  and encouraging parents, friends to come together and support the person suffering from it.  There is a higher success rate of controlling and reversing it through family and social support .

Eating disorders mostly start from home and parents play an extremely critical role in stimulating and curbing them.  Children very closely watch and imitate their parents. If the parents fuss too much about their looks and being thin the kids will imitate them. Similarly if the parents eat a lot of unhealthy food the kids would be inclined towards junk food even when they grow up. Therefore it is mostly parent’s responsibility to inculcate healthy eating habits amongst children.

Eating disorder can have serious repercussions on health like weakness, fatigue,  anaemia, heart & kidney problems, osteoporosis, infertility, disruption of sugar levels  and even death. Nature and nurture is equally responsible for this condition. Therefore it is imperative to apply a three pronged approach to dealing with it.First restore the healthy weight of an individual, second to treat the psychological factors that may have caused this situation and lastly ensure there is total support and care to prevent relapse. (more…)

— this article is written by a dietitian @ FitHo

Weight Loss Diets


There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.

High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).

Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. (more…)

— this article is written by a dietitian @ FitHo

How to do Strength Training


Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. (more…)

— this article is written by a dietitian @ FitHo

Side Effects of Unhealthy Fad Diets

Any average person suffering from weight issue has at least once in their life have given a shot and tried these fad diets. Its natural for anyone to first indulge in self help before they fail, or their situation in some case worsens, that they seek out professional guidance. Take a minute and reflect on what might you have exposed your body to unintentionally.

Balanced Diet

Most of the fad diets are popularly termed as “yo-yo” diets that give you a short term solution to quick weight loss but do not guarantee any long term sustenance of the weight loss. Besides it deprives body of nutrition resulting in low blood pressure, reduced energy and fatigue. If you continue to under nourish your body with an unbalanced diet your metabolism also starts to slow (more…)

— this article is written by a dietitian @ FitHo

Calcium for bones, heart & weight loss

400 mg of calcium is the daily requirement for your body. Beyond being important for the development of bones and teeth, calcium is also needed for proper functioning of the heart, nerves and muscles, and research is also showing that because of its calcium content, yogurt promotes belly fat loss.

So it is important to keep blood calcium at a healthy level to sustain life. Calcium supplements have shown to not be as effective as natural sources of calcium. Read on for the most important factor, to help your body absorb calcium.

Also as we age, the body begins to breakdown and reabsorb the bone mass of the skeleton. Women are more susceptible to bone loss, especially before, during and after menopause because during the menopausal years women experience lowered estrogen levels which considerably speeds up the bone loss process and leads to osteoporosis, a condition where the bones have become weak and brittle and break very easily. Research says that one in every four women suffer from the debilitation of osteoporosis, and men are one in eight. Besides this, younger people in their 30′s are developing osteoporosis due to bad lifestyle, eating outside, unhealthy nutrition and not exercising, are a few reasons that are pushing you to the deficiency of calcium.

Consuming the daily requirement of calcium is the best way to build adequate bone mass early in life to reduce the risk of it later in your life. Start consuming foods that are high in calcium and people above 50+ should consume 600 mg. Dairy products  like milk, cottage cheese, buttermilk, curd and cheese are the best source and most recommended for getting calcium which gets easily absorbed by the body. Other sources are breads, fruit juices and soy products, beans, broccoli, oranges and bananas.

Get out and get 10 minutes of sunshine to accelerate the absorption of calcium in your body.

— this article is written by a dietitian @ FitHo