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Calcium Suppliers: With These Foods you Strengthen Your Bones

Calcium is the most important building block for healthy bones. But you don’t have to take calcium tablets straight away to meet your needs.

Why the combination of calcium and vitamin D is crucial

Vitamin D is mainly absorbed from the sun through the skin and only a little through food. But that’s less of a problem, especially for older people. “Vitamin D3 tablets are suitable here,” reports the umbrella organization for osteology.

Good sources of calcium include dairy products such as milk, cheese and so on. If you have a lactose intolerance, you can alternatively use water containing calcium. If the mineral water contains at least 150 milligrams of calcium per liter, it may be labeled “calcium-containing”.

But some vegetables such as spinach, kale or broccoli are also rich in calcium. It should be noted that you should not boil the vegetables but steam or stew them. When cooking, the calcium would settle out in the cooking water. In addition, the calcium storage can also be well filled with legumes and nuts.

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Lose Weight With Cucumber Water, Strengthen The Immune System and More: There Are Seven Benefits in The Brew

Although the brew from gherkins contains a lot of vitamins and nutrients, it is usually thrown away carelessly. We present seven healthy benefits from the all-round talent that you probably don’t know yet.

All-round talent cucumber water: seven interesting and healthy benefits

The preserving classic is rich in vitamins and nutrients. In addition, the cucumber water contains many spices and herbs, such as dill and mustard seeds, which are also healthy.
vitamin C
vitamin E
calcium
zinc
iron
magnesium
potassium
phosphorus
We present seven interesting health facts about cucumber water that you probably haven’t heard of:

#1 cucumber water as a weight loss aid

Summer is just around the corner and you still need to lose a few pounds*: Cucumber water is ideal for this thanks to its ingredients. It is very easy to incorporate into a healthy diet. The absolute calorie killer in cucumber water is the vinegar it contains – this supports digestion and ensures that the pounds break down quickly. This works particularly well with apple cider vinegar*. You should be careful which cucumber water you want to use as a weight loss aid: In general, it is advisable to buy a glass of organic cucumbers and always pay attention to the amount of sugar they contain.

#2 After exercise: A glass of cucumber water

Cucumber water is also highly recommended as a drink after exercise. Since you lose a lot of electrolytes through sweating, you can easily get them back through the cucumber water. Among other things, cucumber water contains potassium and sodium, which the body urgently needs after exercise.

#3 A plus for the immune system

The water from the gherkins is generally suitable for strengthening the immune system*. This is due to the vitamins it contains, including vitamin C and vitamin E. The special thing about it: since the water has a high acid content, it even makes it easier to absorb the vitamins and nutrients.

#4 Inside cleaning

The enzymes contained in cucumbers, the peptidases, are able to split proteins. This is good for digestion when eating meat, for example. They also ensure that the intestines are cleaned because they have a bactericidal effect. Cucumber water also contains probiotic bacteria that are good for gut health. These arise during the fermentation process of the pickled cucumbers.

#5 Healthy for the alkaline household

The consumption of cucumber water also ensures that the acid-base balance is kept in balance. This is due to the base-rich nature of cucumbers. For example, you can counteract gout or rheumatism.

#6 Heartburn? cucumber water!

If you suffer from heartburn*, you should try cucumber water. The vinegar in the water is shown to be beneficial for the stomach. It is particularly effective if you take a sip of cucumber water before you eat.

#7 Cucumber water as an anti-hangover remedy

Those who have overdone it with alcohol often suffer from an unpleasant hangover the next day. But here, too, the cucumber water can help: As after sport, we lack electrolytes when we have a hangover, which can be brought back into balance by consuming the cucumber water. This ensures that you feel fitter again quickly.

Conclusion: Cucumber water as an insider tip for healthy eating

Cucumber water really is a great by-product of pickles and is easy to incorporate into a health-conscious diet. If you can’t bring yourself to drink the water pure, you can also use it as a dressing, marinade or for dips. Because it’s really a shame to throw it away!

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Osteoporosis Prevention: These Foods Strengthen Your Bones

Osteoporosis (bone loss) makes bones brittle and unstable – and increases the risk of fractures. However, the disease is often discovered too late. With the right diet, you’ll strengthen your bones so it doesn’t have to get that far.

Osteoporosis is a metabolic disorder in the bones
Bone loss puts you at an increased risk of fractures
Even small changes in lifestyle can have a preventive effect
Calcium and vitamin D are particularly effective
Which foods help against bone loss? If you suffer from osteoporosis, the bone metabolism is disturbed: the natural breakdown of bone tissue is excessively pronounced, the consequence of osteoporosis (also called bone loss) is an increased risk of bone fractures.

Recognizing and preventing osteoporosis: Make sure you take calcium and vitamin D

The right diet is largely responsible for physical well-being. In addition to the entire organism, the health of the bones and muscles is strengthened. The most important thing is the right combination of diet and physical activity. Together, the two components ensure a strong and healthy body structure, even in old age.

Our skeleton consists of around 210 bones, which store 98 percent of our body’s calcium. So it’s no wonder that calcium in particular is of particular importance in the right diet. In addition to calcium, vitamin D is the second important building block for strengthening bones. Without the vitamin, not enough calcium can be absorbed in the intestine. Vitamin D deficiency can also have other dramatic effects on the body.

Even small changes in lifestyle make an impact

In most cases, a complete lifestyle change is not necessary to create a bone-friendly meal plan. Small, simple changes are often enough: less meat, sausage, salt and fat – but more vegetables and fruit. Green vegetables and fruits are ideal sources of vitamins, minerals and fiber.

Eat as diverse as possible
Potatoes and grain products are essential
Fresh fruit and vegetables several times a day
Less meat
Less high-fat foods
Sugar and salt in moderation
Drink enough liquid
Fresh and gentle preparation of the food

Calcium intake is particularly important

Milk and milk products such as yoghurt, cheese or certain types of hard cheese are best suited to cover the daily requirement.
Vitamin D* is mainly found in fatty sea fish such as herring, mackerel or salmon. However, only around ten to 20 percent of the vitamin D household can be covered through food.
The rest is absorbed through exposure to sunlight. A short walk is usually enough.

Osteoporosis prevention: beware of the “calcium thieves”

While vitamin D and calcium promote bone formation, there are also numerous foods that are bad for skeletal stability.

Then there is talk of so-called “calcium robbers” that slow down the body’s absorption of calcium. You should therefore avoid the following foods or only consume them in small amounts:
Black tea
Coffee
Oxalic acid (e.g. found in beetroot, chocolate or rhubarb)
Phosphates (e.g. contained in ready meals, fast food, cola, lemonades, processed cheese)
sausage and meat
alcohol
Very greasy food
Too much salt

Often forgotten: magnesium for the bones

Vitamin D and calcium form the basis for strong bones, but 60 percent of the magnesium* in our body is also stored in our bones. It is important for bone metabolism and is mainly found in legumes, nuts and whole grain products.

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6 Home Remedies to Strengthen Your Immune System

Our useful tips and home remedies to strengthen the immune system help to avoid a cold. Prevent a cold in a natural way and strengthen your immune system in advance. And this time get fit through the winter.

There are many simple home remedies for colds. Of course, it is always better to prevent the common cold with measures and home remedies. Therefore, we have collected many tips and means to prevent a cold. These should help you get through the winter healthy.

Cause of a cold

The common cold is caused by viruses. There are over 200 types of viruses that can cause a cold. When our immune system is weakened, it is particularly easy for them to enter our body. Therefore, you should consciously strengthen your immune system and thus avoid catching a cold. Cold and stress can have a negative effects. Because stress in particular affects our immune system.

Symptoms of a cold

A cold shows itself through various symptoms, such as coughing, sore throat, body aches, runny nose, hoarseness, headache, constant tiredness, fever, and much more. These symptoms are uncomfortable and limit you. Accordingly, it is important to strengthen your own immune system and prevent a cold.

Tips and home remedies to strengthen your immune system

No one likes getting sick and bedridden. But especially in winter, there is a high risk of catching a cold. To prevent a cold, there are a few tips and home remedies. We show you how to protect your immune system and thereby prevent a cold. Also, note natural home remedies against viruses.

1) Avoid hypothermia

Avoid any kind of hypothermia because it weakens your body. Your immune system has to fight off many pathogens in cold temperatures. If you then punish him with a cold, there is a risk that he will no longer be able to ward off viruses. So you have to catch a cold. So always dress warmly in a hat, gloves, and scarves. Also, use a thick winter jacket when it gets icy. But don’t weaken the immune system by sweating profusely. Dress according to the layering principle, with which you always wear several layers of clothing on top of each other. Because you can put them on or take them off as needed. Also, note our tips against cold and freezing in winter.

2) Strengthen the immune system with a sauna

Your immune system is also boosted by Kneipp cures and sauna sessions. So you are strengthened against colds. Pathogens do not like the hot temperature in the sauna at all. Then use a cold shower. Your blood vessels will quickly constrict. This change from hot to cold allows your body to get used to the temperature fluctuations and weather changes in autumn and winter. So it is good to prevent a cold.

You also stimulate your circulation and blood flow. If the immune system is weak, as is sometimes the case in children or the elderly, influenza vaccination should be considered. Ask your doctor for advice on this. But be careful: only go to the sauna if you are not already ill. As soon as you have not been able to prevent a cold, the sauna or Kneipp bath is an additional burden on your body. Therefore, you should avoid going to the sauna in this case. Also, read our article on how to enjoy your own sauna in your own home.

3) Avoid pathogens and crowds

Always be careful when dealing with people who have a cold. The best way to avoid catching a cold is simply to keep your distance. You don’t have to be dismissive, you can talk openly about the topic. But usually, it is enough if you meet a few contacts discreetly at a distance or avoid crowds. If possible, you should also avoid the familiar shaking of hands.

4) Prevent colds with a diet rich in vitamins

You can strengthen your immune system with a healthy diet rich in vitamins. Because vitamins strengthen the immune system. And they help your body better fight off all the dangers of the immune system. In addition, spring fatigue can be combated with vitamins. Pay particular attention to this in autumn and winter! During this time, the daily apple is a must. Vitamin C is the most important. Because it is the fuel for the defense cells in the body. And you can find vitamin C in winter vegetables such as lamb’s lettuce, kohlrabi, or kale. It is also found in fruits such as black currant, kiwi, sea buckthorn, sprouts, and soybeans. There is also sufficient vitamin C in the classics lemon, orange, grapes, and bananas. Consequently, it is also tasty prevention of a cold.

5) Prevent colds with hygiene

When you have a cold, keep your hands clean. Accordingly, you should always wash your hands after traveling on the bus or train or shaking hands to greet others. Under no circumstances should you touch your face with unwashed hands. Especially if you’ve previously shaken hands with someone who has a cold. Thus, hygiene is a good way to avoid a cold. You can also clean your hands with a lemon.

6) Avoid dry heating air

You need a good climate so that the nasal mucous membranes can stop pathogens, bacteria, and viruses. Because too much dry or hot heating air causes your nose to dry out. This reduces the important defense function. Therefore, to prevent a cold, you should not heat your home too hot in winter. So make sure you have more humidity. Water fountains or water bowls are suitable for increasing the humidity in the apartment. Also, note our home remedies for coughs.

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