Encourage those you love to stop smoking.
Ask your loved ones to stop smoking for their own bone health — and yours. Harvard researchers studied bone health in more than 14,000 people in China and discovered that nonsmoking women who were exposed to secondhand smoke were three times more likely to develop osteoporosis than women who had no exposure to smoke. The theory is that cigarette smoke may affect levels of estrogen, a hormone that regulates bone turnover. If you can’t persuade the smoker in your life to quit the habit, try to establish house rules that will minimize your exposure, such as only smoking outdoors or by an open window.
Drink alcohol only in moderation.
Drinking alcohol to excess is undeniably harmful to your bones. Heavy drinkers are more prone to bone loss and accidental falls, which can result in fractures. That said, preliminary research suggests that light drinking may actually help preserve bone strength. In a study of hundreds of women ages 65 to 77, researchers discovered that women who did not drink alcohol at all had the lowest bone density of all. Bone density was highest in women who drank two to four alcoholic drinks per week (not per day!). Women who drank more than four alcoholic drinks per week had lower total bone mineral density (although still higher than nondrinkers). Scientists believe that small amounts of alcohol may reduce bone breakdown, perhaps by increasing levels of estrogen. I don’t recommend nondrinkers to start imbibing as a way to maintain bone density — however, if you do drink, you can continue to do so in moderation without fear of weakening your bones. For overall good health, women should limit their intake to no more than one drink per day; men should have no more than two drinks per day.
Even though thin women are generally more susceptible to osteoporosis than overweight women, women who are chronic dieters may also be at increased risk of weak bones regardless of how much they weigh. Studies suggest that years of dieting may have a cumulative negative effect on bone health: Some women eat so poorly that they haven’t taken in the nutrients needed to build or maintain their bone strength. Dieting by severely restricting food intake is never a good idea.
Research says that barley contains many healthy nutrients that comprise 20 to 25 per cent of our daily fibre intake in just one serving itself. This helps one stay satiated for a longer time as it fights hunger by raising one’s blood sugar levels more slowly. Apart from this, barley is not very high in calories.
Research states that people who eat beans have a 23 per cent lower risk of an expanding waistline. They also have a 22 per cent reduced risk of being obese. Even though the fibre content might differ from bean to bean, most beans are rich in proteins and iron.
Almost half of the fibre in oatmeal is soluble fibre. This kind of fibre dissolves into a gel-like substance in your stomach and keeps you satiated for a longer period. Adding such soluble fibre to your diet will help reduce visceral fat, the fat that surrounds the vital organs. This will also indirectly help one fight against metabolic disorders, cardiovascular disease and diabetes.
4. Sweet potato:
Sweet potato can provide your body with fibre and antioxidants. It is also rich in beta carotene and vitamins. Adding sweet potato to your diet will help keep you full for a longer period and also provide your body with energy to keep you going.
About half a cup of green peas can provide your body with 12 per cent of its required daily zinc intake. This carb can actually help reduce hunger by boosting leptin levels in your body. Leptin is a hormone that keeps your brain alert when your stomach has had enough of food.