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11/06/2024

Benefits of Omega-3 for Bones and Joints
Omega-3 fatty acids are one of the most beneficial nutrients for joint pain, as they help reduce inflammation, especially when joints are stiff and swollen. If you wake up with stiff and painful joints, it's most likely because you're not getting enough Omega-3s in your diet.

Two types of omega-3 fatty acids, specifically DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) both help reduce inflammation. They also help reduce the intensity of symptoms such as stiffness, soreness, discomfort, swelling and tenderness. Regularly supplementing Omega-3 fatty acids through diet or functional foods helps reduce swelling and joint pain effectively.

Daily supplements rich in Omega-3, such as Blue Mussel Oil, fatty fish such as salmon, tuna, sardines, mackerel and herring; Linseed; walnuts; Edamame can make a big difference.

10/06/2024

One of the main reasons we need vitamin D3 is for healthy bones and joints
It helps the body to absorb calcium and maintain optimum phosphorus levels in the blood, which we need for building strong bones and teeth. Vitamin D also helps strengthen the muscles around joints. A third action is its support of the immune system. This is particularly significant for rheumatoid arthritis, which is an auto-immune disease. Vitamin D is needed for regulating insulin levels, and research in recent years has also drawn a link between vitamin D deficiency during pregnancy and autism. Vitamin D deficiency may be linked with depression, which may be why many of us experience the ‘winter blues’ – we are literally deficient in sunlight. It’s also essential for the healthy functioning of the lungs. Often called the ‘sunshine vitamin’, vitamin D is actually not strictly a vitamin. Vitamins are nutrients the body can’t manufacture and has to get from external sources. Vitamin D is made by the body, but requires photosynthesis from direct sunlight to do this. Many people don’t get enough sun-skin contact, for a multitude of reasons. It may be that you don’t spend enough time outdoors, or there aren’t enough hours of daylight, especially in winter months, or because you cover yourself in sunscreen to block out the ultraviolet rays of the sun, which also prevents vitamin D from being produced.

Two types of vitamin D
There are two types of vitamin D – vitamin D2 (vegetarian) and vitamin D3 (from animal oils). Vitamin D3 is more absorbable and beneficial. The vitamin D our body makes is cholecalciferol, which is vitamin D3. Our bodies are able to convert some of the D2 we consume, but uses D3 much more efficiently. There are small amounts of vitamin D in some foods – fatty fish being the only significant food source of D3. Sometimes vitamin D is added to foods such as fortified milks or cereals, but this is often D2. Many of us don’t get enough sunlight, and it’s hard to get enough vitamin D from your food, so a supplement is your other option.

10/06/2024

Anti-Inflammatory Diet for Strong Fit Bones

Breakfast

Instead of white bread (crumpets and English muffins), butter, jam, Nutella, processed breakfast cereals, pancakes and bacon, try:

Avocado, nut spread (not peanut), banana/cinnamon on rye bread
Have porridge (whole oats) & berries– sweeten with a small amount of maple syrup or honey
Organic scrambled / boiled eggs with herbs or turmeric
Avocado & smoked salmon on whole grain bread
Granola with Greek yoghurt and berries

Lunch

Instead of hot chips, frozen meals, white bread sandwiches (cold cuts), pasta/potato/Caesar salads try:

Vegetable frittata with salad
Salads with a variety of fruit and vegetables – also add brown rice, quinoa and nuts to be more filling – dress with oil and vinegar and spices (not store-bought dressings); replace lettuce with spinach
Salmon cakes & salad
Lettuce wraps with salmon or trout, herbs and carrot/cucumber

Dinner

Instead of pizza, pasta, hamburgers, red meat roasts try:

Try one-tray bakes with fish, lean chicken and veggies (less washing up!)
Have minestrone soup instead of pumpkin soup – use a variety of veggies & herbs – count how many colours and types you can get in one soup
Replace side serves of pasta, white rice and potatoes with more veggies, salad or whole grains
Grill fish and veggies on the BBQ and service with a salad
Asian soups with salmon and greens

Snacks

Instead of chips, biscuits, cakes, chocolate, try:

A handful of nuts – roast them or buy roasted for some extra crunch and flavour
Kale chips – kale, olive oil and a small sprinkle of salt & roast in the oven
Toasted pita spread, carrots, cucumber with hummus or avocado dip
Mixed berries and Greek yoghurt
Grab a piece of fruit

Drinks

Instead of soft drinks and excessive alcohol, try:

Water with a squeeze of citrus or flavoured with cut up fruit
Mineral water
Green tea and organic coffee in moderation

Extra Tips

Buy fruit and veggies that are in season for freshness and to save money
Prepare a shopping list and stick to it…if it’s not in the pantry you can’t eat it!
Have plenty of health snacks on hand
Ask a partner, family member or friend to buddy up with you – provide each other support, encouragement and give each other ideas/recipes
Limit the amount of take-away food
Try different recipes and get a collection of ones that you enjoy – everyone has different tastes. See Sources and Further Reading below for some recipes ideas and inspiration
Make large batches and freeze where you can, to have something on hand
Be organised, plan your meals and it will then become easier as you go along
Give yourself an occasional treat, rather than stop trying all together!

We hope that you enjoy the great feeling and health outcomes from eating nutrient-rich, whole foods.

05/06/2024

According to many studies, abundant calcium content can be found in the following foods:

1. Milk and dairy products (yogurt, cheese)
Milk has the best and cheapest amount of calcium D3. More specifically, 1 cup of cow's milk has 276-352mg of calcium. At the same time, dairy products such as whole or skim yogurt and cheese also have high amounts of calcium.

2. Seeds (sesame seeds, chestnuts, chia seeds, pumpkin seeds...)
Nuts contain lots of calcium and nutrients that are beneficial to the body. For example, 1 tablespoon (9g) of sesame meets 9% of daily calcium needs.

3. Almonds
This is the type of grain with the highest calcium content. Accordingly, about 22 almonds meet 8% of calcium needs. In addition, almonds also contain fiber, fat and protein, vitamin E...

4. Amaranth
The leaves of amaranth contain a significant amount of calcium, specifically 132g of cooked amaranth leaves meets 28% of calcium needs. In addition, this vegetable also provides Folate and many minerals.

5. Beans (white beans, winged beans, soybeans):
One cup (155g) of shelled young soybeans or edamame provides 10% of daily calcium needs. In addition, tofu also contains abundant calcium, with 126g of tofu can meet 86% of daily calcium needs.

6. Dark green vegetables such as spinach, kale, collard greens...
Contains high amounts of calcium. Specifically, 190g of cooked collard greens meets ¼ of the day's calcium needs.

7. Broccoli
In 100g of broccoli there are 43g of calcium. In addition, according to the US National Cancer Institute, broccoli and cruciferous vegetables can help reduce the risk of cancer.

8. Dried figs
In 100g of dried figs there are 162g of calcium. Besides, this is also a fruit rich in dry matter and antioxidants.

9. Salmon and sardines
A 92g can of sardines meets 35% of calcium needs and an 85g can of bone-in salmon provides 21% of calcium needs.

10. Sweet potatoes
With 100g of sweet potatoes, 30mg of calcium is provided to the body. Along with many nutrients such as Vitamin A, Potassium and antioxidants, sweet potatoes are a tuber that brings many health benefits.

11. Oranges and orange juice
Oranges contain large amounts of calcium. Specifically, pure orange or fortified orange juice provides from 74mg to 300mg of calcium.

12. Winter melon
On average, each 100g of squash brings 41mg of calcium to the body. Besides, squash also has a lot of vitamins A and C which are very good for health.

Although calcium supplementation with food is considered a good solution for the health of the elderly, it is necessary to consult a doctor for advice on calcium absorption needs and each person's health situation.

02/06/2024

Osteoporosis can be prevented and reversed through a healthy diet. Discover 5 foods you can consume each day to develop strong bones naturally.

02/06/2024

Your diet's intake of dietary nutrients such as calcium, phosphate, potassium, and vitamin D is essential for maintaining healthy bones. Eat the correct meals to maintain your healthy, strong bones and lower your chance of fractures or osteoporosis. Here are 10 foods that will help you maintain strong, healthy bones.

02/06/2024

Think collagen is a just an anti-aging beauty supplement? Think again! By eating Collagen Boosting Foods you reap additional health benefits that can help ease joint pain, prevent bone loss, and even improve gut health.

02/06/2024

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01/03/2024

Here are 15 foods for seniors that are great for the heart, body, and soul!

Protein
Fish
Yes, one of the best foods to promote heart health is filled with fat! Fish, such as salmon or tuna, contain healthy omega-3 fatty acids, which fight back against cardiovascular disease. Consider easy heart-healthy recipes for seniors with fish as a main course, prepared in the oven. For those who don’t enjoy seafood, fish oil supplements are available to receive your daily omega-3s.

Skinless Chicken, Turkey
Known as lean meats, skinless chicken and turkey with fresh herbs and spices are staples of low-sodium meals for seniors. With the skin removed, and without added salt, older adults consume meals that are healthy, especially if high blood pressure is a concern.

Eggs
While eggs are high in cholesterol, they are nutritious and good for the heart when prepared properly and consumed in moderation. Avoid fried eggs and enjoy this protein without the yolk, which is where nearly all of the cholesterol is found.

Nuts
Walnuts
A wonderful snack, walnuts (like fish) are filled with omega-3 fats and are a good choice to prevent heart problems. They are also an excellent source of fiber.

Almonds
Filled with unsaturated fats, almonds are another healthy nut and should be enjoyed without the heavy salt and sugar, which can lead to heart health challenges. This nut is also a good snack for lowering what is classified as bad cholesterol or low-density lipoprotein (LDL).

Cashews
Choose unsalted or low-sodium cashews for heart-health benefits. The cashew has been found to reduce the risk of cardiovascular disease, it can help lower blood pressure, and improve cholesterol ratings for some with type 2 diabetes.

Fruits
Berries
From blueberries to strawberries, blackberries, raspberries, and cranberries, fruits of this variety are filled with nutritious antioxidants, fibers, vitamins, and of course, delicious juices! Meal preparation for seniors should include berries, especially on salads and low-fat yogurts.

Pears, Peaches
Fresh fruits including pears and peaches are both highly nutritious and can promote heart health, as well as good digestion and anti-inflammation. However, it is important that those fruits be fresh and not canned in heavy syrups or glazes, which often contain lots of sugar.

Apples, Oranges
Similar to pears and peaches, fresh apples and oranges are healthy foods for older adults, from the high fiber and potassium in oranges to polyphenols in apples. The same concern around canned apples and oranges applies. Dried fruits are also less healthy, as the process actually removes many of the healthy benefits.

Vegetables & Grains
Leafy Greens
Spinach, salad greens, fresh lettuce, kale, and many other types of leafy greens boost vitamins and vital nutrients to promote heart health. The best types of leafy green vegetables are usually dark greens. Leafy greens are a great foundation for senior cuisine, especially when preparing meals for those with high blood pressure or a high risk of cardiovascular disease.

Carrots
A colorful, tasty snack or addition to many dishes, carrots are filled with heart-healthy qualities. Carrots reduce bad cholesterol which can lead to heart disease and is a sought-after food when weight loss is a goal.

Whole Grains
The inclusion of whole grains in senior diets helps reduce heart concerns, including the effects of type 2 diabetes. Whole grains include brown rice, bran, oatmeal, barley, sorghum, and many other varieties.

Dairy
Reduced-Fat Milk
While even low or reduced-fat milk still contains unhealthy fats, consuming it in moderation (usually two or three servings per day) will provide heart-healthy benefits, like calcium intake. It is best to avoid flavored milk, which often adds unhealthy fat and sugar.

Reduced-Fat Cheese
Many delicious kinds of cheese are prepared with reduced-fat options which limit the trans fats and saturated fats often contained in traditional cheeses. When consumed in limited quantities, reduced-fat cheeses can be a part of a heart-healthy diet.

Butter Substitute
While traditional butter does contain calcium and vitamin D, it is also filled with high-fat content. Consider healthy alternatives to butter such as avocado spread, vegetable-oil spreads, nut butters, or other substitutes.

29/02/2024

Things an elderly person must follow for a healthy living
1. Food should be eaten only in a relaxed state.
2. Eat only freshly cooked food.
3. Eat only when hungry and after a sufficient gap from the last meal for digestion. Generally, it is good to avoid eating until six hours after the previous meal. Avoid in-between meal snacks especially junk, oil fried foods.
4. Sipping a small amount of water during a meal helps assimilation and digestion. Water dilutes digestive juices and acids, which help digestion. One should avoid having water, an hour before eating and about half an hour after eating.
5. Eating food should neither be too fast or too slow.
6. Food should be thoroughly masticated so as to form a paste in the mouth. In this way, the high quality digestive juices in the saliva are transferred to the food. This enhances the process of digestion since assimilation begins in the mouth, not the stomach. It also helps people having inflammatory issues with the stomach/intestines.
7. Eat only once or twice as desired. Have a light morning meal and, if possible, a main meal before sunset.
8. Resting after lunch and walking after dinner is helpful.
9. Fruit, nuts and seeds, yoghurt, sprouts are ideal for breakfast or brunch.
10. One quarter of the stomach should be filled with grains and cereals, pulses, legumes, nuts and seeds, one quarter with fruits and raw foods, one quarter with water. The rest should be left empty to allow free passage of body gases.

16/01/2024

Ang regular na ehersisyo ay isang mahalagang paraan upang suportahan ang pagbawas ng sakit sa mga kasukasuan at mapanatili ang pangkalahatang kalusugan. Narito ang ilang mga benepisyo ng pagsasanay sa mga kasukasuan:
Pampatibay ng Kalamnan:
Ang ehersisyo ay tumutulong sa pagpapalakas ng mga kalamnan sa paligid ng kasukasuan, nagbibigay ng katiyakan at suporta sa kasukasuan sa pang-araw-araw na gawain.
Pagbawas ng Timbang:
Ang pagpapanatili ng malusog na timbang sa pamamagitan ng pagsasanay ay nagpapababa ng presyon sa mga kasukasuan, lalo na sa mga kasukasuan na nagtataglay ng bigat tulad ng tuhod.
Pampalakas ng Kakayahang Mag-Lukso:
Ang mga ehersisyo na nagpapalawak ng kakayahang mag-lukso ay nagpapabuti sa kakayahang yumuko ng mga kalamnan at tendon, nagpapataas ng kahusayan ng kasukasuan.
Pampagana ng Pag-produce ng Endorphin:
Ang mga aktibidad sa pagsasanay ay nagpapalaya ng endorphin, ang mga likas na sangkap na nagpapabuti sa damdamin at nagpapabawas sa sensasyon ng sakit.
Pampatibay ng Sirkulasyon ng Dugo:
Ang pagsasanay ay nagpapabuti sa sirkulasyon ng dugo patungo sa mga kasukasuan, nagbibigay ng suplay ng sustansya at nag-aalis ng mga residwal na sangkap mula sa mga kasukasuan.
Pagbaba ng Panganib ng Pamamaga:
Ang pagsasanay ay maaaring makatulong sa kontrolin ang timbang at bawasan ang panganib ng pamamaga sa katawan, maaaring makatulong sa pagbawas ng sakit sa mga kasukasuan.
Subalit, bago magsimula ng anumang programa ng pagsasanay, mahalaga na makipag-usap sa isang doktor o propesyonal sa kalusugan. Maaari silang magbigay ng konkretong payo tungkol sa mga klase ng aktibidad na angkop sa iyong kalusugan.
Bukod dito, ang pagsasama ng iba't ibang paraan tulad ng paggamit ng lamig, mainit na tubig, masahe, malusog na nutrisyon, at likas na mga halamang gamot ay mga mabisang hakbang sa pagtulong sa pagbawas ng sakit at pagpapahalaga sa kalusugan ng mga kasukasuan.

05/01/2024

May paraan ba para malabanan ang pangyayaring matigas ang mga kasukasuan sa umaga?
1. Ano ang morning stiffness?
Ang morning stiffness o pagiging matigas ng katawan pagkagising ay karaniwang sintomas ng mga kondisyon na may kaugnayan sa pamamaga ng kasukasuan. Ang mga unang gawain pagkatapos magising ay maaaring magdulot ng sakit sa buong katawan, mula sa kasukasuan hanggang sa kalamnan, na nagdudulot sa iyo ng pakiramdam na gusto mo na lang manatili sa k**a. Ang morning stiffness ay maaaring magdulot ng sakit sa kasukasuan na nagiging sagabal sa iyong pang-araw-araw na gawain at trabaho. Kahit na may regular na pagsunod sa treatment regimen, nananatili ang morning stiffness bilang isang matigas na kondisyon para sa maraming tao na may pamamaga sa kasukasuan.
The duration of morning stiffness (how long it lasts) can provide insights into the specific joint or bone issues you may be facing, and accordingly, the doctor can determine an appropriate treatment plan.
If morning stiffness persists for more than an hour, and in some cases, extends to several hours, it may indicate conditions such as low-grade inflammatory arthritis or other types of joint inflammation.
If morning stiffness is relatively short-lived (around half an hour or less), it is more likely to be related to non-inflammatory joint conditions or some musculoskeletal issues that do not involve inflammation.
2. Mga sanhi ng pagiging matigas ng katawan sa umaga?
Sa teorya, tinatawag na gel phenomenon ang pagiging matigas ng katawan sa umaga - isang kondisyon ng pagiging matigas ng kasukasuan matapos ang mahabang panahon ng pag-upo o kawalan ng aktibidad. Ito ay isang katangian ng mga kondisyon na hindi nangangailangan ng pamamaga. May ilang mananaliksik na nagmumungkahi na ang pagiging matigas ng katawan sa umaga ay isang sintomas na biyolohikal na hindi pa lubos na nauunawaan. May iba't ibang pag-aaral na nagmumungkahi na ang sanhi ng pagiging matigas ng katawan sa umaga ay nauugma rin sa kakulangan ng cortisol na inilalabas sa katawan sa gabi upang mapantayan ang mataas na antas ng mga pro-inflammatory cytokine tulad ng IL-6 (interleukin 6).
Maaaring uminom ng corticosteroids o iba pang gamot na anti-inflammatory upang maiwasan ang pagiging matigas ng katawan sa umaga. Gayunpaman, ang paraang ito ay maaaring maging hindi komportable at may mga potensyal na epekto ng gamot.
3. Natural remedies to cope with morning stiffness:
- I-adjust ang iyong posisyon sa pagtulog upang magbigay ng suporta sa iyong mga kasukasuan.
- Panatilihin ang kainan na mainit at iwasan ang malamig na hangin na maaaring makaapekto sa iyong mga buto at kasukasuan. Maaari mong gamitin ang isang heating pad at electric blanket para sa karagdagang init.
- Bago bumangon sa k**a, gawin ang ilang simpleng stretching para gawing malambot ang iyong mga kasukasuan.
- I-consider ang pagtanggap ng mainit na shower sa umaga. Ang mainit na tubig ay makakatulong sa iyong mag-relax at magkaruon ng mas komportableng pakiramdam.
- Isama ang ilang mga gentle bed exercises para palambutin ang iyong mga kalamnan.
- Pahalagahan ang iyong mga gawain at damdamin, iwasan ang stress. Siguruhing nakarelak ang iyong katawan bago ka makatulog.
Ang pagiging matigas ng katawan sa umaga ay maaaring makaapekto sa iyong kalusugan, mood, trabaho, at kabuuang kalidad ng buhay. Subukan ang mga paraang ito upang mahanap ang pinak**abuting solusyon para sa iyo. Kung madalas kang magkaruon ng pagiging matigas ng katawan sa umaga kasama ang mga kirot sa katawan, mas mabuti na kumunsulta sa isang doktor upang malaman ang pinakaepektibong mga hakbang sa paggamot.

Ensure Asian Agent

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