Healthy bones play an important role in overall health and mobility, especially when we age. If you consume a balanced amount of bone-friendly nutrients – such as calcium, vitamin D, magnesium, and phosphorus – your bone health will improve significantly. Here are the five food items that you should include in your daily diet to support bone health:

1. Dairy Products

The best sources of calcium include milk, yogurt, and cheese-all of which are dairy products. These food items play a vital role because they deliver structural strength to bones and teeth, and they are also required for muscle function and nerve signaling.

Tip: Select low-fat or fortified if calorie-saving matters to you. If you are lactose intolerant, select lactose-free milk or fortified plant-based alternatives such as almond or soy milk .

2. Leafy Green Vegetables

Vegetables like spinach, kale, collard greens, and broccoli are rich in calcium, magnesium, and vitamin K, which help in bone mineralization. Vitamin K, in particular, supports bone health by modifying bone proteins and improving calcium absorption.

Tip: Steam or lightly cook leafy greens to maximize nutrient retention and enhance absorption.

3. Fatty Fish

Fatty fish includes salmon, mackerel, sardines, which are full of vitamin D and omega-3 fatty acids. Vitamin D is essential to the body since it enhances the absorption of calcium. The omega-3 fatty acids work at reducing bone loss and inflammation in the body.

Tips and Recommendations

• Take two servings of fatty fish per week
• If fresh cannot be obtained then canned ones like sardines with bones will do.

4. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are particularly high in magnesium, phosphorus, and omega-3 fatty acids – all of which contribute to healthy and strong bones. Magnesium activates vitamin D, which increases the absorption of calcium, and phosphorus is part of the matrix that comprises bone tissue.

Tip: Incorporate a handful of nuts or a tablespoon of seeds into your snacks, smoothies, or salads for a nutrient boost.

5. Fortified Foods

Many foods, such as cereals, orange juice, and tofu, are fortified with calcium and vitamin D to support bone health. These are particularly beneficial for individuals who may struggle to meet their nutritional needs through natural sources alone.

Tip: Check labels to ensure adequate levels of fortification and avoid products with excessive added sugar.

Additional Tips for Bone Health

- Exercise Regularly: Engage in weight-bearing exercises like walking, jogging, or yoga to improve bone density.

- Limit Caffeine and Alcohol: Excessive intake of these can interfere with calcium absorption.

- Get Enough Sunlight: Your body synthesizes vitamin D through sunlight.

Consuming these nutrient-enriched foods in your diet, and adopting a holistic approach to life build and maintain healthy bones, thus reducing the onset of osteoporosis and chances of fractures. Your bones work day and night for you; now it’s your turn to help them out.

Diabetes may seem like a non-issue, however each year we see an alarming rate of increase in the number of people who have diabetes. According to the World Health Organization, the number of people who had diabetes rose from 200 million in 1990 to 830 million in 2022. An alarming rise as such has prompted many people to call it a silent health epidemic. As more and more people start taking it more seriously, researchers have also found ways we can reduce the risk of it. What if they told you that your morning coffee could be a way too?

For many, coffee is an essential part of the day. In the UK, it has even become the nation's favorite hot drink, with people consuming around 98 million cups daily. While it's a great morning pick-me-up, new research suggests that this popular brew could also offer significant health benefits, especially in lowering the risk of developing type 2 diabetes.

Link Between Coffee and Type 2 Diabetes

Type 2 diabetes affects millions of people, and new findings suggest that a daily coffee habit could help prevent it. Researchers in South Korea analyzed data from 149 different studies to explore how coffee affects the body's metabolic processes that are connected to the development of this condition.

According to their findings, drinking about three to five cups of coffee per day may provide benefits from natural compounds called polyphenols. The researchers specifically looked at five types of these compounds found in coffee and studied their effects on key organs like the small intestines, pancreas, liver, and other tissues.

How Coffee Protects Your Body

The study discovered that drinking black coffee every day can give you several health boosts. These good effects include:

• Keeping your blood sugar steady.
• Calming down swelling in your body.
• Making your body better at using sugar, thanks to improved insulin sensitivity.
• Protecting your cells like a tiny shield, because it acts as an antioxidant.
• Helping your body handle sugar more effectively.

What's really interesting is that both regular coffee and decaf coffee showed similar good results. This tells us that the benefits, like lowering your risk of type 2 diabetes by 20% to 30%, come from special parts of the coffee itself, not just the caffeine. The scientists think these unique coffee ingredients hold a lot of promise for preventing and managing type 2 diabetes.

Expert Opinions and Cautions

Other health experts agree that coffee naturally offers good health benefits and can fit into a healthy way of living. One professor pointed out that coffee beans have about 200 different natural substances. Some of these are good on their own, and sometimes they work together to create even more helpful effects.

However, some experts also give a word of caution. While lowering the risk by 20-30% is a very big deal, this study mainly looked at past research done in labs. This means it might not fully consider everything that happens in real life, like how healthy coffee drinkers are overall or what their other habits are.

The most important message is that coffee's benefits come from drinking it black, without adding sugar or cream. While people who drink coffee regularly can enjoy these possible health advantages, it's still smart to be careful about how much caffeine you have, especially if you have heart problems. If too much caffeine makes you feel jittery, decaf coffee is a great choice because it removes the caffeine but keeps all the good stuff.

If you are dealing with high cholesterol, there are two breakfast favourites you need to watch out for. In fact, you should consider cutting them out of your diet immediately. Health experts have identified these processed meats as some of the worst offenders when it comes to raising levels of LDL, or “bad”, cholesterol.

According to health experts, sausages and bacon are two of the “worst” offenders when it comes to raising cholesterol, Express.co.uk reported. That is because these processed meats are packed with saturated fat, which is one of the main contributors to high levels of LDL cholesterol, the type that clogs your arteries and increases your risk of heart attacks and strokes.

While cholesterol is not all bad, your body actually needs some of it to function properly. But the trouble starts when the amount of LDL (low-density lipoprotein) cholesterol in your bloodstream gets too high. This type of cholesterol is often dubbed “bad” because it can build up inside your blood vessels, harden over time, and eventually form blockages.

And what is one of the biggest contributors to this blockage? Your diet. Eating foods rich in saturated fat can push those LDL levels higher, which is why some everyday favourites are now on the cholesterol watch list.

Saturated Fat

According to UK guidelines, men should aim for no more than 30 grams of saturated fat per day, while women should cap it at 20 grams. But one pork sausage alone can contain up to 10 grams of saturated fat. Add two rashers of bacon to that plate, and you are likely already tipping over your recommended limit before mid-morning.

Processed meats like bacon, sausages, and salami are particularly high in saturated fats. A single serving of these can provide a quarter (or more) of your daily allowance. That is without counting the butter on your toast or the full-fat milk in your tea.

It is Not Just the Meat

Bacon and sausages may be bad, but they are not the only ones stirring trouble. Writing for the British Heart Foundation (BHF), senior dietitian Tracy Parker says these are the other cholesterol-boosting foods:

• Butter, lard, and ghee
• Coconut and palm oil
• Full-fat dairy products
• Cakes, biscuits, and pastries
• Chocolate

These items are high in saturated fats and sneak their way into our meals more often than we think. A few chocolate biscuits here, some buttered toast there.

A Smarter Start to the Day

What should you eat for breakfast if you are trying to keep your cholesterol in check? Go for fibre-rich foods, lean proteins, and healthy fats. Porridge oats, wholegrain toast, eggs (in moderation), nuts, and plenty of fruits are good choices. Avocado on toast might be trending for a reason.

Of course, it is not just about ditching certain foods. The NHS recommends a holistic approach to lowering cholesterol: eating less fatty food, exercising regularly, quitting smoking, and cutting back on alcohol. All of which can help get those cholesterol numbers back in the safe zone.

Rethink the Fry-Up

That full English might be tradition, but it is also a cholesterol bomb for many people. Sausages and bacon might look and smell delicious on your plate, but their saturated fat content can quietly nudge your heart health in the wrong direction. If you are already dealing with high cholesterol, it might be time to give your breakfast a heart-friendly makeover. It does not mean giving up flavour, just shifting it. Swap the greasy meats for grilled tomatoes, mushrooms, and beans. Try a veggie sausage if you are craving the texture, or go continental with yoghurt and fruit.

It’s a familiar feeling: you sit down with your favorite food—maybe samosas, biryani, or something sweet, and before you know it, you’ve eaten far more than you intended.

Then comes the guilt, the bloating, the uneasy stomach, and a promise to “never do that again.” Sound familiar?

Overeating, especially when indulging in comfort or festive foods, can lead to digestive issues like gas, heaviness, and acidity. While enjoying food is a wonderful part of life, many of us struggle with portion control—especially when it comes to the dishes we love most.

Celebrity nutritionist Rujuta Diwekar, known for her relatable approach to food and fitness, recently shared a simple trick to stop this cycle.

In a video posted on her Instagram, she introduced what she calls the “Jordan Formula”—a mindful way to enjoy your food without overdoing it or feeling guilty later.

What Is the Jordan Formula?

The concept is surprisingly simple, yet effective. Rujuta explains it using an example most Indians are familiar with: sabudana vada.

Here’s how it works:

• Take one sabudana vada and eat it.

• Before reaching for the second one, ask yourself honestly: Can I also eat a third?

• If the answer is no, then don’t eat the second. Stick to just one.

Similarly, if you’ve eaten three vadas, pause and ask: Can I eat a fourth or even a fifth comfortably? If not, stop at three.

This approach trains you to check in with your body before continuing to eat, helping you stop just short of feeling full, when your stomach is still comfortable and your mind still in control.

Why This Works

This small pause creates a moment of mindful eating, something that’s missing in most binge-eating episodes.

According to Rujuta, this method allows you to enjoy every bite without feeling deprived. You’re not saying no to the food, you’re just saying yes to your body’s signals.

In her Instagram caption, she writes:

“If you are guilty of eating mindlessly, the Jordan formula can help. An easy way to enjoy every bite without guilt or gas.”

This formula encourages a more thoughtful relationship with food—one where you're present with each bite rather than rushing through it and paying the price later.

Eating Mindfully in Changing Seasons

Rujuta also reminds us that our appetite changes with the weather. You may notice that you're less hungry during scorching summers or harsh winters, and that’s completely natural. In warmer months especially, our digestive systems tend to be more sensitive, making it important to:

• Increase fiber intake through seasonal fruits and vegetables

• Stay hydrated with water, nimbu pani, or buttermilk

• Choose lighter meals that are easy to digest

This helps support digestion, prevent bloating, and maintain energy levels without overeating.