Bones give shape and form to the physical body. They are an integral part of all our activities, ensuring the mobility and activity of the body. Apart from that, they protect and provide the base to muscles and organs. They also work as storage bags of calcium.
The health of bones determines the quality of life of a person. Protecting bone health is not a big task and it is much easier than you think. All it takes is understanding the diet and physical activity aspects in life, followed by a healthy lifestyle.

Why You Have to Keep an Eye on Bone Health?
Bones are on constant growth when you are a child and they attain the highest bone mass at the age of 30. After that, the strength of the bone will gradually get reduced in the form of deformation. The deformation is much higher than the formation of the bone.
The likeliness of getting osteoporosis, a condition that makes bone weak and brittle, depends on how faster you are losing the bone mass.

Influencing Factors of Bone Health
Like any other body part, bones to require sufficient attention to be in a healthy condition. Here are a few influencing factors of bone health.

• The Amount of Calcium in Diet - Calcium is the essential mineral that plays an important role in constructing bones. The diet low in calcium can diminish the bone strength.
• Inactivity - People who are inactive physically have the highest chances for excessive bone degeneration. Physical activity is an important factor that keeps your bones healthy.
• Tobacco Consumption - Tobacco consumption has been linked with excessive bone degeneration. Also, alcohol consumption needs to be moderated.
• Gender - Compared men, women have the hight chances of getting osteoporosis as bone tissue in women are less.
• Size of the Body - If your body mass index is below 19, you are at a greater risk of osteoporosis. Thin bones tend to lose the bone mass rapidly.
• Family and Origins - People from western and Asian descent are at a greater risk of osteoporosis. Also, having a family member with osteoporosis will increase your risk of osteoporosis.

Tips to Keep Bones Healthy and Avoid Osteoporosis
The techniques to keep bones healthy is simple. You have to concentrate on three important aspects of life such as diet, physical activity and lifestyle.

• Ensure you have included plenty of calcium in the diet. It is advisable for women to eat more calcium contented food than the men.
• The dairy products, broccoli, canned salmon, almonds, dry fruits serve as good sources for calcium. If you are experiencing difficulty to find the right food choices for you, consult your dietitian for better options.
• Vitamin D is instrumental in absorbing the calcium. There is the simplest way to increase the vitamin D levels. Just take a walk in the early morning sun and leave the rest to your skin.
• Apart from the morning and evening strolls under the sun, you should consume rich vitamin D foods such as egg yolks, fortified milk, tuna and sardines.
• Make physical activities such as jogging, walking and swimming etc., a must in your daily living and stay away from a sedentary lifestyle.
• Physical activity not only improves your bone strength but also improve your muscle strength, ultimately strengthening your joints.

Osteoporosis is a condition that could be avoided with a healthy diet and physical activities. Make sure you are consuming enough amount of calcium and vitamin D rich foods. Also, consult your doctor for the suggestions on the food choices.

Living with diabetes is difficult. However, there are people who live a quality life even after being diagnosed with diabetes. It all depends on the food that you eat and the lifestyle that you lead. More than anything, the food consumed by a diabetic person plays a vital role. A diabetes-diet plan will help you in achieving the goal.

The goal is to keep your blood sugar levels under control and the secret is in molding this diabetes-diet plan that suits your body and lifestyle. Following this diet not only helps you in keeping your numbers under control but also improve your overall experience of life.

The diabetes-diet plan predominantly consists of high-nutrient quotient while being low or nil on the calories and carbohydrates. Consult your dietitian to seek help in creating your diet plan. Read the blog to know 10 best diet options for diabetes.

1. Leafy Greens
Calories and digestible carbohydrates cause an increase in blood sugar levels. Consuming a sufficient amount of leafy greens can help you in keeping the blood sugar levels under control. Leafy greens are also rich with multiple nutrients and extremely low on calories. The presence of antioxidants such as lutein and zeaxanthin make consuming leafy greens a must for the people with diabetes.

2. Fatty Fish
A healthy diet could not be completed without the inclusion of fatty fish. They are, probably, the best food for people with diabetes, thanks to the rich presence of omega 3 fatty acids. Consuming enough amount of these fats important as they prevent cardiovascular diseases. Other fatty acids such as Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) available in fatty fish decrease the pressure caused by blood on blood vessels.

3. Eggs
Eggs are known for its health benefits such as decreasing inflammation, increasing good cholesterol levels (HDL) in the blood, improving insulin sensitivity and modify the size and shape of the bad cholesterol (LDL). It is proven that regular eggs consumption reduce your heart risks. For people with type 2 diabetes, it is advisable to consume the whole egg as they may require proteins available in egg white and yolk.

4. Cinnamon
This is the spice with better antioxidant activity and lowers the blood sugar levels. Cinnamon could also help in increasing the insulin sensitivity which is vital to reduce the complications of diabetes. Further studies need to concrete these statements. For now, cinnamon may decrease the blood sugar levels. However, the consumption quantity should not be exceeded more than a tablespoon per day.

5. Nuts
Nuts have always been the great sources of energy and proteins. Fiber, protein and low digestible carbs are common nutrients available in almost all nuts. Almonds, Brazil nuts, walnuts, pistachios, hazelnuts and cashews can not only help in boosting up your energy levels but also lower the inflammation and blood sugar levels. Nuts are, certainly, a great addition to your diabetes-diet plan.

6. Broccoli
Broccoli is a great nutritional source for people with diabetes as half a cup of broccoli contains just 27 calories, 3 grams of fiber and essential nutrients such as vitamin C and magnesium. Many studies have proven that broccoli neutralizes the harmful free-radicals. It also prevents various eyes diseases, thanks to the antioxidants such as lutein and zeaxanthin.

7. Flaxseeds
The insoluble fiber that is formed of lignans can decrease the risk of heart diseases. Another important quality of flaxseeds is that they help in dissolving the blood clots while reducing the need for medications. They also improve the gut health, insulin sensitivity and the feeling of fullness between meals.

Other food options that can be included in your diet plan are apple cider vinegar, strawberries, garlic, squash and extra-virgin olive oil will show the better impact on lowering the blood sugar levels.

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