Bone health is a crucial aspect of a healthy lifestyle, especially as one ages. The Bone density and mass start to deteriorate, especially in women post-menopause when the estrogen levels are low. It is important to get the right nutrients through foods that help prevent the risk of developing these bone diseases. This article discusses nine superfoods one can include in one’s meals that help promote bone health. Here goes our list: Dark leafy greens Greens like spinach, collard greens, kale, bok choy, Chinese cabbage, and turnip greens are all recommended for bone health. The vitamin K present in these greens helps maintain strong bones and reduce the risk of developing a bone disease like osteoporosis. Calcium and vitamin K are the main nutrients that help keep the bones healthy. According to studies, one cup of cooked turnip greens has about 200 milligrams of calcium which is around 20 percent of one’s daily calcium consumption goal. A study was conducted to understand the impact of vitamin K1 on bone metabolism. The findings suggest that incorporating this vitamin into meals may enhance the material properties of bones. Sweet potato A medium-sized sweet potato provides 31 mg of magnesium and 542 mg of potassium.

Depression is a global health concern, with far-reaching effects impacting individuals and communities. In the quest for innovative approaches to managing depression, nutrition has garnered attention as a potential ally. Scientific studies have unveiled a compelling connection between certain nutrients and improved mental well-being. Here are five valuable nutrients and their food sources that one can incorporate into one’s daily food intake to combat depression symptoms and nurture a positive mental state. Does food help with depression? Food alone may not cure the condition, but it can:  support various brain functions  help with mood regulate blood sugar levels that affect one’s energy levels  reduce inflammation that is known to worsen depression symptoms curtail emotional eating as a coping mechanism, and  help one to manage the symptoms better  Studies have associated various nutrient deficiencies and gut health with imbalances in brain chemistry. Eating rich and balanced meals daily can ensure the overall health and well-being of an individual. Magnesium Studies have shown that individuals with depression often have lower levels of magnesium in their bodies compared to those without the condition. An essential and important mineral, magnesium acts as a natural relaxant by regulating the release of stress hormones, such as cortisol, and reduces depression symptoms.

Food is fuel for the body. All organs and important body functions rely on a delicate balance of vitamins, nutrients, and minerals from daily foods and beverages for optimal functioning. In fact, adding or eliminating certain foods from your daily meals can significantly impact your cognitive functioning and mood. This article lists the top six sources of foods and beverages that help boost a positive mood. Check them out. Fatty fish Fatty fish are rich in one of the most essential nutrients required to counter inflammation. Healthy omega-3 fatty acids in salmon and tuna, mainly EPA and DHA polyunsaturated fats, promote excellent anti-inflammatory responses. A good EPA and DHA balance helps ward off depression and lowers the risk of people experiencing anxiety. These regulatory fats even help one develop personality traits and govern impulse controls, which are automatic responses associated with emotions. Salmon is also a rich source of amino acids, vitamin D, and vitamin B12. These nutrients, combined with folate, help lower the risk of depression and boost mood. Apart from salmon, sardines are a rich source of healthy omega-3s, vitamin D, B12, proteins, and selenium. Alternatively, vegetarians can source their daily dose of omega-3s from avocados. Avocados are also rich in vitamins B6, E, and C and fibers that are necessary for synthesizing neurotransmitters to improve brain activity and promote a good mood.

Smartphones have become indispensable tools that keep people connected, informed, and entertained. However, the constant presence of these devices can also lead to addictive behaviors and a lack of balance in one’s life. Increased dependency on them and constant exposure to these digital information founts can harm one’s mental health. So, here are some practical and healthy phone habits that can help one balance between exposure to the digital and offline worlds. Note down digital habits Individuals should be mindful of how they use their phones and develop awareness of their digital habits. For example, note the time spent on different applications and assess whether they align with your priorities and goals. Consider using apps that track and limit screen time to gain insights into usage patterns and help you to make informed decisions about managing your phone time effectively. Set time slots Establishing clear boundaries around phone usage is essential for maintaining a healthy relationship with your device. Individuals can determine specific time slots during the day when they will refrain from using their phone, such as meal times, family interactions, and before bed. Setting specific time slots can create a healthier balance in your life, cultivate mindfulness, improve communication, enhance relationships, and allow you to prioritize meaningful activities over constant phone engagement.

Most people experience headaches at some point in their life. Typically, these painful sensations are accompanied by varying symptoms and can fall under hypertension, stress, cluster headaches, and migraines. Moreover, it has been found that particular food items can trigger headaches. Hence, most healthcare professionals may suggest lifestyle and meal plan adjustments to manage the issue. Continue reading this article to learn more about the top foods that can ease headaches and give relief. Superfoods that can help ease and prevent headaches Bananas Bananas are considered one of the most nutritious fruits as it contains high amounts of magnesium, which can keep headaches at bay. Furthermore, it can provide one with the needed energy when feeling fatigued. So, instead of opting for processed foods and granola bars as the headache increases, one can try eating a single banana – either whole or cut into bite-sized pieces. The energy, nutritional value, and hydration from the fruit can help ease headaches if there’s throbbing pain. Watermelon Like bananas, watermelon is rich in fluids and comprises 92% water, and the hydrating effect of the fruit can keep away headaches, especially migraines often triggered by dehydration. In addition to the above, watermelons also contain healthy levels of sugar that can aid one in regaining lost energy.

Eating mindfully is important for keeping the body healthy, especially the lungs. Several foods can worsen symptoms of lung disease such as chronic obstructive pulmonary disorder (COPD). They can exacerbate symptoms like breathlessness, coughing, and fatigue, cause flare-ups, and disturb one’s quality of life. To avoid this from occurring, one must eat well and adopt healthy lifestyle practices. Here are 12 foods that may cause breathing issues and must be avoided. Salty foods Sodium increases fluid retention, which can lead to inflammation and bloating. This can increase the risk of breathlessness in people with lung disease. Sodium is a common additive in most seasonings, sauces, and processed foods. Those with lung conditions such as COPD must check product labels diligently before making a purchase to avoid sodium-rich foods. It is vital to limit the intake of processed foods such as pizzas, canned vegetables, soups, and salty snacks like crackers and salted nuts. People looking for alternatives to flavor their food may consider switching to sodium-free herbs and spices. Fried foods Fried foods such as French fries, donuts, fried chicken, and others are high in unhealthy fats, which can increase the risk of gas, bloating, and indigestion. This may cause discomfort to the diaphragm and make it more difficult for one to breathe.

Parkinson’s, a severe neurological disorder affecting nearly a million people in our country, is characterized by a disruption of the electrical signals that travel from the brain to other body parts. Its severity can vary from person to person. While some lead normal lives with benign symptoms, others suffer serious discomforts that affect their functioning. Here are some early and noticeable signs of Parkinson’s disease that should not be overlooked. Resting tremors Tremors, or the rhythmic shaking of the hands, is the telltale sign of Parkinson’s. Resting tremors are the most common type of tremors, which develop suddenly when the hands are relaxed. They may develop immediately after completing a physical activity and worsen over time, affecting routine tasks like writing, shaving, picking up things, gripping objects, and other fine gross motor skills. This uncontrolled shaking is usually visible in one arm, but both arms can get affected in some cases. Moreover, the tremors may affect the legs in some patients. The intensity and severity of the symptom can vary from person to person. Movement and reaction problems The brain sends and receives signals that help a person gauge the surrounding space and react accordingly. However, Parkinson’s disrupts these signals, making the simplest movements like standing, balancing, and walking difficult.