Osteoporosis is a looming threat for women over 40. Osteoporosis means: The bone mineral density is reduced- especially for calcium. Calcium is the most abundant mineral in the body and essential for strong bones. You’re risking severe fractures in bones that wouldn’t break in healthy people, like rib, hip and wrist bones.

Calcium is important for the heart, nerves, muscles and many other body parts too. It can impact premenstrual syndrome, high blood pressure and high cholesterol. Unfortunately, it is very common to consume not enough calcium. And, what many women over 40 do not know: There are calcium reducing beverages out there you want to avoid:

Too much caffeine affects your calcium- reduce coffee, stay away from energy drinks Sodium Phosphate is often found in carbonated drinks. Check the labels; better go for tea or water. they will help you controlling your weight too Too much alcohol will reduce the calcium level too As with most minerals, to be effective it needs to be consumed with other vitamins and minerals in small portions over the day. Dairy products are a good source of calcium, or seaweeds, nuts (almonds, sesame), beans, broccoli and many fruits. As always, the best way to avoid any deficiencies is to eat lots of vegetables and fruits.

You need enough vitamin D to to be able to absorb calcium properly. So: Get some sun, it will brighten your mood and get the vitamin D production going. Fatty fish (herring, catfish, salmon, mackerel, sardines, tuna) is a good source of vitamin D too.

Allergies is a common condition which affect many of us. Allergies can take many forms such as skin allergy, sinus, asthma, are the common ones. Most people would not hesitate to popping antihistamines or other prescription by doctors. These prescriptions do not cure allergies, rather it just suppress the symptoms. As long as the root of the allergy is not taken care of, the allergies will be back. While allergens should be avoided or removed, if possible, a healthy and strong immune system is the best remedy for fighting allergies.

We should be aware that the symptoms of allergies is a sign from our body trying to tell us something is wrong. So if we take medication to suppress these symptoms, we are ignoring these important signs our body trying to tell us. Instead of suppressing it, we should instead pay attention to what our body is trying to tell us. Allergies is usually a sign that our body needs to be nourished. Allergies, such as eczema, is also a possible sign that our body is attacked by toxins which need to be eliminated fast. For the purpose of this article, I would like to focus on the basics, food.

Do you know that by making positive changes to our diet is the first step to a healthier immune system, thus reducing allergies attacks. Are you taking the right type of food your body needs? Are you guilty of eating too much processed and instant food? We are responsible for our body, so make the right choices.

There are types of food which helps to fight allergies. Therefore, it is beneficial to make it a point to include these foods in your daily diet:

- Eat more cold water fish

Omega-3 fatty acids from cold water fish such as tuna, salmon, sardines can protect the body against over production of certain antibodies which trigger allergies. Bake, steam or poach are the healthiest way to cook the fish.

- Yoghurt

The cultures or probiotics contain in yoghurt is good for the gut as well as helps skin allergies. However, most commercial yoghurt’s culture is weak due to over processed. The best is making your own yoghurt from organic milk. If you are allergic to cow’s milk, substitute with goat’s milk or soy milk.

- Canola Oil

This is a rich source of allergy fighting Omega-3 fatty acids. Other alternatives include soybean oil, flaxseed oil, walnut oil and wheatgerm.

- Green Tea

According to the Japanease, green tea contains methylated epigallocatechin gallate (EGCG) which is found to be anti-allergenic.

- Magnesium Rich Foods

Magnesium seems to be the minural which is found lacking in those who are allergy prone. Include magnesium rich foods in your daily diet such as spinach, sunflower seeds, pinto beans, tofu and halibut.

- Zinc Rich Foods

Some studies have shown that people with eczema are zinc deficient. It is a good idea to include zinc rich food such as tofu, beef, lean ham, chicken and crab in your diet.

- Fresh Fruit and Juices

Vitamin C is the best natural antihistamine. So make sure you have plenty of fresh fruits and juices in your diet.

A healthy diet is the very basic way to combat allergies. Without a good diet, you are not giving the nutrients your body needs to fight allergies. So start healthy eating today!