Foods which strengthen our bones

Foods which strengthen our bones

When we see elderly people walking upright and even see them jogging in the nearby park, it leaves us guessing – what is it that makes them so much fitter and stronger at such an age? On the contrary we also see young people around us, unable to move properly or limp or find it difficult to make normal movements.

Well! The answer to it is efforts and good health, especially taking good care on our bones, right from the beginning – a healthy balanced diet which consists of foods that promote bone health right from our early age. Yes, it is true that as we age, bone health becomes a concern.

Bones are an important part of our body constitution and we should maintain and keep them healthy by feeding them with the right food and ensue their longevity. Poor health of our bones can cause certain conditions like osteoporosis and rickets and increase the risk of damage or break from injuries as we start aging. By eating a healthy and balanced diet we are able to provide all the nutrients required for healthy bones.

Foods that help maintain a healthy bone structure and strengthen our skeleton:

When it is about building and strengthening our bone structure there are two essential nutrients involved – calcium and vitamin D, wherein, calcium aids in support bone and teeth structure, vitamin D helps in the absorption of calcium and bone growth. The process should start at an early age, so that as we age our bones does not become brittle and prone to breaking and damages.

  • Dark Leafy Greens and Veggies: It’s not any gimmick. Try to teach and make greens your favourite choice when it is about foods. They are just what the bones needs – the bone-building nutrients (Calcium, Magnesium and Vitamin K). Some good ones are spinach, dandelion, kale and Swiss chard.
by Marcel_Ekkel Look at all those green veggies!!!!! for good bones
Look at all those green veggies!!!!! by Marcel_Ekkel on Flikr

Nuts and Seeds: Bones are not just hard and solid structures, they are living and have cells too and fluids. The bone cells break and again builds up and that is how they heal after braking and also remain strong. The moment we think of bones, calcium is the first thing that comes to our mind. Our entire skeleton is made up of 50% calcium, but at the same time it is other minerals too that is important.

Manganese in one such mineral that resides on our bones and its good source is seeds – pumpkin, Brazil Nuts and other seeds.

Nuts and seeds for good bones
Image by ExplorerBob on Pixabay

Walnuts are enriched with alpha linoleic acid and omega-3 fatty acids and helps decrease chances of bone breakdown.

  • Yoghurt and other Dairy products: Has high contents of proteins and good gut bacteria, and thereby promoting good health. It is also enriched with high quantity of calcium. Best is to go for low-fat yoghurt which serves as a healthy snack and keeps you fuller. Greek yoghurt is enriched with the additional goodness of extra proteins.
Milk for good bones
Image by Kaz on Pixabay

Milk is a good source of calcium and vitamin D and helps to delay the loss of bone mass. It is also fortified. Choose non-fat milk for a better outcome.

  • Fatty Fish like Salmon and Tuna: Mainly known for its high contents of omega-3 fatty acids, certain species of salmon like to sockeye salmon is high in vitamin D also. Tuna is another good source of vitamin D and calcium. Make sure you add these two in your diet to fulfil your daily dose of the much needed vitamin and calcium.
  • Beans: Especially black, white, kidney and pinto beans provides with a good dosage of vitamin D and some amount of calcium. Also people who eat beans in appropriate quantities in their diet, have lower risks of heart diseases, obesity and even cancers. Enjoy them the way you like.

Bone health has been a universal health concern for all ages. If its care and maintenance are started at a younger age, you will be one of those who people will admire when you jog around in the nearby park at an older age. Diet and supplements are the best way to keep feeding the bones with the right nutrients.


Dr. Ashu Gupta

Ashu Gupta is the founder of Ashu Gupta’s Diet Clinic and an acclaimed dietician and nutritionist. Her desires to see people around her life, a life full of good health and happiness made her pursue a career in food, health and nutrition. She staunchly believes that healthy living is not about just eating plain and tasteless foods and following strict guidelines with a lot of restrictions, but it is about enjoying life to the fullest with certain lifestyle modifications and enjoying all the good foods.

The Essence of Womanhood

Essence of womanhood

Imagine a household bereft of a woman; imagine your world deprived of one. With international women’s day just having gone by, it’s time to doff one’s hat to the various roles women play.

So, like every year, while International Women’s Day was celebrated worldwide on March 8, having been instituted way back in 1909, the truth is its purpose is as relevant today as even before.

Women everywhere need to be treated as equals no doubt, but there is also a need to be recognised for their strength and achievements.

Balance for better

Every year the campaign theme is a sort of call-to-action, one emphasizing the need to create a more gender-balanced world, one that is proactive on all levels with women’s empowerment, whether pertaining to economic, social or political issues. ‘Balance for better’ is the theme of 2019. Whether the significance of this call is all about civil awareness, women and girl recognition, anti-sexism or anti-discrimination, it is a day that celebrates womanhood globally.

While International Women’s Day is a time to reflect on the progress women worldwide have made in different fields, commend and applaud those few who had the foresight and determination of their vision and extraordinary courage, let us not forget that at the epicentre of every unit exists a woman, one who is the driving force behind those wheels of that well-oiled machinery called domestic bliss. The roles she plays in one lifetime as a mother, sister, wife or daughter is cause enough for celebration, but coupled with her juggling abilities to hold down that fort of household responsibilities along with the demands of a workplace, in my books her achievement are way up there!

Imagine a household bereft of a woman, imagine your world deprived of one!

Deprived of Status

While Woman’s Day celebrates women’s history, her emancipation, often highlighting key events, achievements and milestones to raise awareness, promote equal opportunities for her in all walks of life, the sad truth is that often in certain parts of the world and, especially in certain cultures, women are not accredited as being equal with men, thus depriving them of basic rights and status.

There is enough evidence now to support the claim that a gender-diverse workplace does indeed produce real benefits. Studies also show that a gender-diverse workplace is not only good for financial returns, employee engagement, innovation and reducing turnover but most gender-diverse businesses also resonate with a wider customer base. Yet, women are still deprived of the opportunity.

And while we as women raise flags and protestations, seek wider platforms and march the streets demanding equal status from the other half of the population, the question here is should it really be only about gender disparity? Is it then fair to lay all that ire and disproportion blame squarely on men alone?

Are not injustices, inequalities and unfair treatment being met out to women for generations, sadly from their own kind? Think back on all the times when you have been discriminated against and chances are it could well be that dragon-lady a.k.a your boss, a colleague from work or that friend who has hidden agenda; you should well have been mistreated by that daughter-in-law or mother-in-law.

So while we demand equality from the other half of the gender bender in matters of education, employment, inheritance, marriage, politics and recently, in field of religion too, should we not be demanding fairness from our mothers; patience from our mother-in-law, understanding and compassion from our female friends?

The need of the hour is to clean up the imbalances in our own gender-centric homes, with a whole bunch of self-realisation and inward reflection. While we strive to enhance equivalence from the rest of the world, we also need to improve our position “as women amongst women”.

Gender bender

We must consciously strive towards a more complete view of womanhood, gentled with gender infused an understanding of love and respect. Be a woman of worth with your own kind, be the first to appreciate another’s success, the one to applaud the loudest at another’s triumph.

Gender Bender – Pokemon

Be the kind of woman that senses a cry for help from another, much before her complete meltdown. The kind of woman who provides support to her tribe and not one that creates divides. Be the type of woman that sets a trend not just by her fashion sense but as a result of her commonsense. Be the kind of woman who is self-sufficient in her own capabilities, achievements and skills but is never shy to ask for help when needed.

Be the woman who succeeds and triumphs after every fall, the kind who fixes another’s crown silently but, most of all, is the kind of woman who sets an example, the kind that someday your daughter may want to emulate.

Image by Free-Photos on Pixabay

So while the world celebrated this international woman’s day with a campaign theme of ‘Balance for better’, let us endeavour to make a difference with no gender agendas. Let’s work instead on being women of substance, beautiful inside out, strong in spirit, determined in grit, to be balanced for ourselves with a better understanding of life and a kinder compassion for the world we live in, regardless of being men or women.

~Veera Shroff Sanjana

Seven Killer Features for Travel App

travel app

We all have no doubt that travel is one of the top sector that is greatly influence by technology. According to the latest stats, the travel industry is growing dramatically as never before and due to the highly influence of technology the latest apps are innovating. One of the most thought over question is what will the key features be of the best travel apps?

Here we research on the top 7 features that must be the integral part of any travel app.

  • Geo-location tracking: The main thing which tourists expect from travel app after dropping at a certain destination are nearby cafe, hotel or local attraction etc. It should be the prime motto of travel app development to integrate GPS based location services successfully. Your deigned travel app is capable enough to get the location details quickly and fetch the required results. It is the common feature of travel app to search the different kinds of services and guide tourists once they are one on a trip.
Geolocation tracking, travel app
  • Language translator: It is one of the more favorite feature of any travel app whenever travelers who travel to different countries might not understand with regional language, and suffer a lot during their trip. In that case, the Language translator feature stand out you ahead of others and offer a unique style for the app, you should not ignore this feature.
Itinerary generator, travel app
  •  Itinerary generator: It is being a biggest challenge for the travelers to schedule and make a proper plan for their holiday trip. Just by integrating the itinerary generator feature in the travel app, it will likely to assist travelers to plan a trip according to their budget and timeline. By Using Itinerary feature in App, travelers would plan a trip   round the globe. It is very easy to use you just have to mention the locations on map, and an itinerary would be created automatically. It is the common practice of travel app that provide itinerary service in ultimate benefits of access and share all the vacation plans.
  • Cab booking service: The one stop solution for all the travel needs create more attractions to travelers   toward those apps. The addition feature of taxi booking within the travel app would help people travelling to different places. You can make such a task much easier by just incorporating taxi service feature in the app.
  • Weather forecasting: Travel app development companies should integrate real time weather forecast feature to let know the tourists once they book their flights and thinking about the effects of climate change during their journey as well as it will alert it will alert the traveler of such calamities. To display weather reports for different locations around the world is the best feature of travel apps.
  • Price comparison: It is the great desire and preference of any tourist to comparing price of hotels, flights etc. The travel app development companies can help the tourist by including this feature so that tourist make a choice and complete the purchase without leaving the app. 
  • Time and Currency converter: Tourists may face problem in two ways once they switch from one time zone to the other and second the actual rate once travelers exchange some currency. Just for the ease of travelers, the Travel app development companies must implement the time converting feature and XE currency that tracks currency rates in real time.





Conclusion: If app Development Company will implement such features in an app, it will help to boost travel business. These features have now become the demand of travellers once they use a travel app and must meet as per the tourist expectations.

HOW TO PROTECT YOUR VACATION RENTAL FROM CONFLICTING GUESTS

sankofa guests house

Owning a vacation rental is not easy, especially when you appreciate the property you are renting (which is what usually happens to everyone). Often, this fear of leaving the second residence in the hands of complete strangers is what stops many from becoming owners and enjoying the extra money that a tourist apartment has. According to pisos.com, 25% of the owners who participated in a survey declared that their biggest fear was that the guests caused rent damage, and 17% feared even more the non-payment by them.

Letting people you do not know have the freedom to stay at your property at ease may not always go well, and that is why there are some practices that will help you avoid the “most conflicted guests”.

IDENTIFY THE DIFFERENT TYPES OF GUESTS

To deal with this problem Sankofa Guest House gives you an idea to identify what we are facing, and for this it is necessary to study a little the types of guests who usually rent tourist flats (and, more specifically, those who are usually interested in our type of apartment or our zone).

Sometimes, anticipating the behaviour of guests is not the simplest thing in the world, as they may surprise us pleasantly or ungratefully. However, there is usually a pattern of behaviour with each type of traveller who stays in our homes.

GUESTS OF THE THIRD AGE

We agree that retired travelers looking for a quiet vacation are not going to be a problem in terms of possible damage or noise.

GUESTS TRAVELING FOR WORK

Guests traveling on business do not usually give complications either, as they will be away from the apartment most of the time, and usually travel alone.

GUESTS TRAVELING WITH PACKAGE

Guests travelling with families or pets, on the other hand, can be a double-edged sword: despite not organizing wild parties in your apartment, they may cause minor damage (if there are children and break things they should not touch) , or if the pets are not fully trained to relieve themselves or tend to bite the furniture. In these cases, the solution is as easy as requesting a bigger deposit, which you will then return to the guests in case you have not destroyed anything.

URBANITES GUESTS

Another group that increasingly travels more are the so-called ‘millennials’; those young people who prefer to stay in holiday rentals to absorb the maximum experience of their trip, living as a ‘neighbour’, seeking recommendations from local people, etc.

This group of travelers does not have to be a threat, unless it is also part of the next type of guest.

GUESTS TRAVELING IN GROUPS OF FRIENDS

What is this portion of travelers looking for? Spacious houses, possibility of inviting extra people, swimming pool, low prices, surroundings with leisure options and even isolation, to avoid neighbors’ complaints due to excessive noise.

Young guests who travel in a group usually do so for leisure, and therefore are more likely to organize ‘meetings’ that can get out of hand in terms of noise and lack of control.

GUESTS TRAVELING AS A COUPLE

This group, although it is usually quieter, can also be conflicting, since many hosts have had problems with very noisy couples (both for loving and for hating each other).



SO, WHAT KIND OF GUESTS SHOULD BE AVOIDED?

Sometimes it is impossible to know the intentions that your guests have planned for your property, but other times they are obvious: avoid all guests who want to make your house a nightclub or party.

However, there are other things that you will want to avoid, such as robberies or other difficult situations, so we will give you tips to anticipate large scale disasters in the next sections.