Make Your Bones Stronger Naturally

Bones are very important part of human body as it provides the support system to our body. It is very important to keep them healthy and strong. There are two key nutrients for building string bones they are calcium and vitamin D. So here are some quick tips for you to make deposits in your bone bank for a healthier future and reduce the risk of fractures, bone breaks and osteoporosis:-

1. Take Yogurt:- Yogurt is full in vitamin D so you can get good amount of vitamin D by consumption of yogurt daily apart from sunlight. On cup of yogurt has good amount of calcium in it. Yogurt adds bone strengthening calcium to your diet.

2. Milk:- Calcium is the most important mineral for bone health, and it's the main mineral found in your bones. Milk is the most important natural source of calcium. Daily dose of milk will help you strengthen your bones.

3. Cheese:- Consume 1.5 ounces of cheddar cheese which contains more than 30% of your daily value of calcium. Cheese also contains a small amount of calcium, but you don't need to consume it in excess as it also contains a lot of calories.

4. Eggs:- egg is a good source of Vitamin D as it contains 6% of your daily vitamin D. Don't consume the egg white as the vitamin D is in the egg yolk. Daily dose of egg can help you strengthen your bones.

5. Salmon and Fish :- Salmon contains omega-3 fatty acids (Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss), but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for bones strength. Fish like Tuna and Sardines also have high levels of both vitamin D and calcium.

6. Spinach:- Consuming a diet high in green vegetables has been shown to help create healthy bones and protect bone mass. Therefore, consume spinach as one cup of cooked spinach contains almost 25% of your daily calcium.

7. Fortified Cereal :- Cereals contains 25% of your daily consumption of vitamin D, so whole Grain and wheaties. Thi8s can be the most healthy way to consume Vitamin D if you do not wish to go into sunlight.

8. Avoid Low Calorie Diets:- If you take low calorie diet, then it can cut down your metabolism, creating rebound hunger and causing muscle mass loss which can also be harmful to bone health.

9. Make Exercise A Priority:- Regular exercise is key to keep a number of health issues including the bone health. Weight-bearing exercises like running, walking, jumping rope, skiing, and stair climbing keep bones strongest.

10. Consume Less Caffeine:- Caffeine does have some health benefits, but not for our bones. Too much intake of caffeine reduces the body's ability to absorb calcium. Drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn't consume enough calcium. So drink coffee, but in limit with proper intake of calcium.

11. Quit Smoking:- Smoking can prevent the body from efficiently absorbing calcium, hence decreasing the bone mass. So to stay healthy for a long time quit smoking habit.

12. Consume Less Alcohol:- Heavy alcohol consumption can cause bone loss as it prevents the body from efficiently absorbing calcium. If you cant quit, then it is advisable to reduce your consumption.

13. Consume Potassium:- Potassium neutralizes the acids that remove calcium from the body. Therefore, diet high in potassium can improve bone health. Consume food like sweet potatoes, white potatoes (skin on!), yogurt, and bananas.

14. Consume Vitamin K :- It helps the body to make proteins for healthy bones. Consume food like kale, broccoli, Swiss chard, and spinach.

Our bodies are constantly working hard to build new bone so prevent your bone from moderate exercise, smart food choices, and a few supplements.

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Simple Home Made Serums For Lustrous and Shiny Hair

As we all wish for long, healthy, shiny and gorgeous tresses and so hair serum has becomes an important part of our hair care routine these days. Hair serum is basically a hair care solution which keeps our hair soft and shiny and prevents frizzy hair. Serum is mainly applied on wet hair. Hair serum contains important nutrients that nourishes the hair and helps in hair growth. Although there are hundreds of hair serum available in the market but to avoid those chemicals and artificially made products we are providing you with homemade hair serums which will not have any bad effect on your hair.

1. Serum 1: Using  Avocado oil, jojoba oil, argan oil, grapeseed oil, almond oil.

 

 

This serum will give life to your dull and lifeless hair. Take 4 tbsp of avocado oil in a bowl and add 2 tbsp each of jojoba oil, argan oil, grapeseed oil and almond oil in it. Stir it well for few seconds untill it mixes properly with a spoon. Store this serum in a glass bottle. Use right before washing your hair each time.

2. Serum 2: Using Jojoba oil and grapeseed essential oil

 

 
The grapeseed oil is very lightweight and so it easily penetrates into the hair shafts and moisturizes and nourishes them. Add 12 drops of grapeseed oil into 1 ounce of jojoba oil. Mix them properly and your serum is ready. Apply them on damp hair. (Note: You can also mix the 5-6 drop of eucalyptus and peppermint oil in it for additional benefits)

3. Serum 3 : Using Coffee, honey

 

 
Coffee strengthens hair and also acts as a great color booster for hair. Honey adds a natural shine to the hair and keeps it moisturized. Take 4 tbsp of coffee powder and mix 2 tbsp of honey and 4 tbsp of boiled hot water in it. Wet your hair a little and apply on hair and leave it for 15-20 minutes and wash off with shampoo.

4. Serum 4: Using Jojoba oil and Peppermint oil

 

 
This serum will give you wavy hairs. Add the peppermint oil to the jojoba oil and stir with a spoon. Use this serum on damp hair and keep for 30 minutes and wash with cold water and see the difference.

5. Serum 5: Using Coconut and Castor Oil

 

This serum is best for dry and rough hair. This serum traps the moisture in hair shafts making it smooth and shiny. Take 2 parts of castor oil and one part of coconut oil and mix them well. Apply it on your hair and keep it for few hours and wash it.

Serum 6: Using Soy oil, jojoba oil, coconut oil, olive oil

 

This serum provides you with straight hair. Take 2 tbsp each of Soy oil, jojoba oil, coconut oil, olive oil and mix them well. Warm up slightly before using. While using this serum, make sure to apply thoroughly on hair from root to tip so that each strand is covered. Keep for 15-20 minutes and then Wash off.

7. Serum 7: Using Grapeseed, Vitamin E capsule – 2 and Lavender oil 

 
This serum makes  dry and brittle hair strong and healthy. Take 8 tablespoons of grapeseed oil and mix it with 10 drops of lavender oil and then pour 2 vitamin e capsule in the mixture properly. Apply it on your hair. Keep for few hours and wash it off .

8. Serum 8: Using Aloe vera juice, coconut oil, jojoba oil, vitamin E oil, lavender essential oil, henna leaves

 

 
This serum gives feels of light on hair and pretty refreshing too. Heat coconut oil and heena leaves on low flame for 20-30 minutes. Remove this from heat and strain the oil and Let it cool. Add 3-4 tbsp of fresh aloe vera juice, 3 tbsp jojoba oil, 4-5  drops each of vitamin E oil and lavender oil. Mix them thoroughly. Store it in a bottle and always shake well before using. Use this hair serum after you wash your hair.

9. Serum 9: Using Aloe vera juice, coconut oil and Vitamin e capsule

 

 
This serum is best for frizzy hair. Take 3 tbsp of aloe vera juice and dilute it in water until you get serum like consistency. Mix 6-8 drops of coconut oil and vitamin e capsule oil in it. Mix them well and apply it on your hair to get smooth and shiny hair.

Use these simple home made recipes of hair serum to get long, lustrous locks.

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