Calcium

Getting enough calcium to keep bones from thinning throughout a person's life may be made more difficult if that person has lactose intolerance or another reason, such as a tendency toward kidney stones, for avoiding calcium-rich food sources. Calcium deficiency also effects the heart and circulatory system, as well as the secretion of essential hormones. There are many ways to supplement calcium, including a growing number of fortified foods.

Vitamin D

Because vitamin D is essential for the body's utilization of calcium, a deficiency may result in severe loss of calcium and consequently a softening and weakening of bones.

Vitamin D promotes retention and absorption of calcium and phosphorus, primarily in the bones. Too much vitamin D may have the opposite effect of taking calcium from the bones and depositing it in the heart or lungs, reducing their function.

Like most vitamins, vitamin D may be obtained in the recommended amount with a well-balanced diet, including some enriched or fortified foods. In addition, the body manufactures vitamin D when exposed to sunshine, and it is recommended people get 10 to 15 minutes of sunshine 3 times a week.

useful exercises for old people

Flexibility exercise in its simplest form stretches and elongates muscles. Disciplines which incorporate stretching with breath control and meditation include yoga and t'ai chi. The benefits of greater flexibility may go beyond the physical to the improvement of stress reduction and the promotion of a greater sense of well-being.

Exercise, such as weightlifting, helps build muscle that is usually lost with age and puts stress on bones which helps keep them strong and healthy.

exercise over 60

streching forPlantar Fasciitis Prevention

Hold each stretch for at least 30 seconds — don’t bounce — and do one or two repetitions two to three times a day. Clockwise from upper left: 1. To strengthen arch muscles, place a towel on the floor, grab the towel with your toes and pull it toward you. 2. While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time. 3. Stand as shown, with your back leg straight and heel down. Move your hips forward until you feel a stretch in your calf. Switch legs and repeat. 4. Stand on a step near the bottom of your stairs, put your weight on the ball of one foot and slowly lower that heel until you feel your calf muscle stretching. Repeat on the other side.

Benefits of oranges

filter blood and kill the worm . 2 - orange juice removes fever and relieves him and a fall in temperature 3 - expel phlegm and is useful for cleaning the pharynx and larynx. 4 - a diuretic and cleanser for kidney and bladder. , But contains a lot of salt should be avoided for those who have a great ability to precipitate salts. 5 - laxative and removes waste of the stomach and intestines and cleans. 6 - orange helps heal wounds and cure skin diseases and beneficial for high blood pressure. 7 - strengthens the stomach and strengthens teeth and removes some gum disease in the mouth and heartbreaking gravel, Ivebha and sand expelled from the body. 8 - the orange and his juice is fortified and appetizing, especially to those who complain of anemia. 9 - strengthens the nerves, heart, hypnotic and soothing and comfortable for the brain. 10 - Orange strengthens bones and nails, hair and teeth and reduces the proportion of fat ). 11 - regulates the respiratory system.

12 - Anti against cough and flu.

Back Pain Exercises

A) This lower back exercise is based on the sphinx yoga posture. Lay on your stomach and relax as described above. Place your elbows underneath your shoulders. Resting on your forearms, relax and breathe deeply and rythmically. Remain in this position for a few minutes then return to the initial position of lying on the floor. This low back exercise can be repeated a few times, although when beginning, one repetition to start is fine. This can be done every 2 hours. B) This lower back exercise is based on the cobra yoga posture and is the most advanced of the floor exercises. This exercise can be used for low back stiffness and to prevent low back pain from recurring. Only proceed to this if you have performed the first one (A) with good results. From the stomach lying position, place your hands under your shoulders and your hands palm down. Straighten your elbows and push the upper body up as far as pain will allow. Keep breathing and relax your lower body as you allow your lower back to sag. Hold this position for at least 1 or 2 seconds and return to starting position with your hands under your shoulders and upper body on floor. Repeat the process in a smooth motion trying to raise your upper body a little higher each time. Better results can be achieved if you breathe out when you rise and in as you relax down. Try to do 10 repetitions for the session and repeat the sessions up to every 2 hours. C) The standing back extension can be performed a few times every 20 min when you have been sitting or in any situation where you bend forward. Place your feet slightly apart with hands on the small of your lower back. This can also be performed with your hands above your head and reaching up. Bend backward as far as you can keeping your knees straight and hold for 1 to 2 seconds, then return to straight position. Whenever you are working in a slouched or bent over position or sitting for long periods you should interrupt regularly to perform this exercise. Remember, the only perfect chair is one you get out of frequently! If your lower back pain is felt more to one side than the other or if it radiates down the leg or buttock, you can modify your position before performing any of the above exercises. Begin by lying on the floor and relaxing, then shift your hips away from the painful side. If the pain is on the left, move your hips to the right a few inches and then relax again. From this position, you then move up into the extension parts of A, B and you can even shift your hips to the opposite side while standing and bending backward. The example shows exercise B done straight and for left side primary pain with hips shifted to the right. Remember, shift you hips prior to beginning any backward bending.

Always remember that if the pain is moving away from the center of your lower back and to the buttock or down the leg, you are moving in the wrong direction. Any exercise or activity that is causing this should be stopped. Pay attention to your posture at all times, sit correctly, lift using proper technique and perform the exercises as described and you should be able to make great strides in healing your back and keeping it that way. There is also a sitting back exercise that is easy to perform and follows similar concepts. If these exercises do not improve your pain or make it worse, it is possible that you suffer from a facet joint syndrome and you should try different forms of back exercises or back stabilization exercises

7 vitamins for women are important.... part 2

5. FOLIC ACID Folic Acid is actually a B vitamin, but it’s such an essential vitamin for women that it deserves its own category. It’s great for your nervous system, and works to keep it healthy. It also ensures that you have plenty of red blood cells. If you’re pregnant or trying to get pregnant, folic acid is especially essential – for you and for your baby. Green, leafy vegetables like collards, spinach, and kale, along with citrus, asparagus, strawberries, melons, legums, grains, beans, eggs, and a number of others contain lots of folic acid, so stock up – those foods are good for you all the way around.

6. B VITAMINS Various other B vitamins are very important for women. Pay particular attention to both B6 and B12, because they’re vital in forming red blood cells, making you sharper, and even building your DNA, according to WebMD. B6 improves your metabolism as well, making it an ideal choice when you’re trying to work out and get healthy. Eat plenty of bananas, avocados, lean meats and poultry, oats, and beans, among other things. B12 also helps your metabolism, and even protein synthesis. To get it naturally, incorporate eggs, lean meat, yogurt and milk, cheese, and fish into your diet.

7. IRON Why is iron one of the most essential vitamins for women? There’s a variety of reasons, such as the fact that it can help with cramps during your period. You won’t feel so tired, irritable, or disorganized. Younger women need more than older women who are going through or just past menopause. Lean meats, salmon, leafy veggies, and beans all have plenty of iron, so take advantage! Many of the most essential vitamins for women are easily found in delicious fruits, vegetables, and proteins, so you can effortlessly incorporate them into your diet. You can also take a daily vitamin, either a single vitamin focused solely on a specific thing or a good multivitamin. There are a number of other really important vitamins, such as magnesium, calcium, beta-carotene, and others. How do you take the most important vitamins for women