Nature has given us two strong legs, strong arms, a true backbone, but sometimes we cannot withstand the traction of the earth and turn, and then the bone breaks. We need enough calcium to be strong.
Why do bones break? After all, we had to be nice and healthy. Is it because of a lack of building bone material called calcium? We talk to Vida Kleziene, a therapist who advises patients with osteoporosis, about the benefits of this mineral.

Lack of calcium
Children have poor teeth growth and germination begins to deteriorate rapidly. Spinal deformity, children stop growing, can develop rickets. Lack of calcium, broken bones, broken nails, can occur in infants and the elderly. A deficiency of calcium may impair immunity. Then we become susceptible to colds and allergies. Tired of lip herpes, even anemia. Calcium deficiency can cause muscle cramps, twitching, joint pains, drowsiness, and constipation.

Calcium is especially important for pregnant women. After all, a baby’s bones need much more to form. When calcium is deficient, pregnant women have decaying teeth. There is a lot of truth in the mothers’ moaning that each child has taken one tooth.Does movement help?
Bones need to get a lot of work before they can build up enough calcium. Movement is also important because calcium in the bones does not decrease. If we just sit, lie down and ride our cars, we will not take advantage of nature’s ability to move.

Then nature will not understand us – the bones will think they are no longer needed by us. Really, why try to get that person moving if he goes from place to place by car? What is unnecessary quickly ceases to function. By understanding this, our bones will release all of their calcium reserves and will no longer build up.

That’s why you need to move as much as possible – walking, jogging, cycling. Any kind of exercise that we get off the ground is suitable. After all, this is the bone system. Replenishing calcium is not that easy and losing it is very easy.

What does the body do away with calcium?
The most damaging is coffee, alcohol and sugar – the trace element calcium tends to bind to and leave our bodies, weakening our bones and teeth. And in order to regain calcium, we need enough vitamin D. Usually a person weighing 75 kg has 1 kg of calcium. 99% all of our calcium is in bones and teeth, and 1 percent. – in blood and tissues.

However, it is not the case that we have the same amount of calcium all the time – it is stored in the bones, so we lose it again. If we lose enough of this micronutrient with food or lose it by drinking too much coffee or alcohol, we become deficient in calciumIn this case, the blood draws calcium from the bones and teeth. Bone tissue is renewed every 7-10 years in adults and every 2 years in children. We think we are the same, but that is not really the case. Changes are not only psychological, they occur in every cell of our physical body.

How to Replenish Calcium Stocks?
Need to drink milk, eat cheese, curd. Fat curd mixed with sea buckthorn berries and honey contains the most calcium. Sea buckthorn berries must be natural, sugar free – after all, sugar destroys calcium. For the same reason, you should not eat sweet, store-bought cheeses. The best products are cottage cheese, natural berries and honey, green vegetables, seafood.

Do you know that:
• Human bones contain 1 kg of calcium, body tissues 4 g and blood 0.4 g (99% of calcium is in bone).
• In the twentieth year of life, 97% of the population develops. bone tissue;
• Bone tissue is fully regenerated in adults within 7-10 years and in children in 2 years.
• the sun is the main source of vitamin D, which is essential for the intestinal absorption of calcium;
• Tennis player’s racket’s bone tissue is 30 percent. denser than other hands;
• The bone tissue of runner vertebral bodies is denser;
• astronauts lose part of their bone mass because space is not affected by earth’s gravity;
• Spot jumps (about 50 jumps per day) can increase bone density in premenopausal women (40-55 years).



Potassium is one of the vital macronutrients in the human body and the third most common mineral in the body. Potassium is classified as an electrolyte because it is reactive with water. When dissolved in water, it produces positively charged ions. Potassium has a direct effect on the functions of the heart muscle, for processes such as fluid balance, nerve signals, control of the electrical activity of the heart.

Potassium has been shown to have many benefits for the body. Reduces the risk of stroke, promotes normal blood pressure and cardiovascular health. Potassium helps prevent osteoporosis and maintain bones and muscles.

Here are some other benefits of this valuable mineral:

  • It regulates the water balance in the body
  • It also helps in the proper function of the kidneys and prevents the formation of stones
  • It supplies oxygen to the brain
  • Maintains acid balance in the body

It is especially important to maintain sufficient potassium in people who consume more salty foods, as the mineral helps eliminate the negative effect that table salt has on our bodies.

Potassium deficiency: fatigue and weakness

Usually the first symptom of potassium deficiency is muscle aches, cramps and unusual fatigue. This weakness affects not only the hands and feet, but also the muscles of the respiratory and digestive systems.

Excessive potassium deficiency is rarely due to a prolonged health problem. It is more likely to occur as a result of severe fluid loss, which can occur after prolonged vomiting, chronic diarrhea, or other fluid loss situations.

Here are some of the symptoms of potassium deficiency:

  • Frequent heart attacks
  • Constipation
  • Muscle weakness
  • Crumpets
  • Mood changes
  • Heart rhythm disorders
  • High blood pressure
  • Damage to the kidneys
  • Depression
  • Nervous system disorders
  • Nausea and vomiting

In conclusion, Potassium is a mineral that is needed by the body for it to function properly. It is a type of electrolyte that is responsible for the fluids in the cell and its role in the body is related to the function of the nerves and the contraction of the muscles, respectively, of the heart.



Adequate dietary iron intake is associated with half the risk of anemia in pregnant women and one fifth less likely to cause infants to lose weight.

A meta-analysis of Harvard University researchers included data from 48 controlled clinical trials (17793 women) and 44 cohort studies (1851682 women). The studies were conducted between 1961 and 2012, reports

It was found that regular use of the iron and small, the risk of anemia by 12 per cent., And the low risk of the baby weight – 3 percent. The study report was published by The British Medical Journal.

A study by Harvard researchers also found that 50 to 60 percent of supplements were used. reduced the likelihood of iron deficiency and its anemia.

Anemia is a condition in which the human body loses its oxygenation due to a reduction in the number of red blood cells and its protein hemoglobin. The person suffers from weakness, fatigue and drowsiness.

The authors of the study note that iron deficiency is the most common cause of anemia in pregnant women, especially in low to middle income countries.

However, the head of the study, dr. Batool Haider says even rich countries should consider the data they get.

“The latest estimate of the incidence of anemia in pregnant women in Europe was 16.2 percent. 2011, “she said in an interview with the BBC.

The meta-analysis also confirms earlier researchers that women with anemia have a higher risk of having their baby prematurely and underweight.

The World Health Organization recommends that pregnant women consume 60 milligrams of iron daily, but in Lithuania, as in the European Union as a whole, the recommended daily intake of iron is only 14 milligrams. However, it is generally agreed that pregnant women, breastfeeding, infants and adolescents should receive more iron.

Iron is an essential mineral for virtually all living organisms. Iron is a constituent of oxygen-carrying proteins in the blood and is also required by other tissues and processes.

Good sources of iron include red meat, poultry, sesame, pumpkin seeds, various beans, lentils, rye and various leafy vegetables. The intake of plant iron is greatly increased by the simultaneous intake of vitamin C with food .



Wondering why summer is still lacking in energy? The sun and the fresh air will not help you gain strength if your diet lacks the essential substances your body needs. Especially – magnesium, which is responsible not only for the health of our bones, heart, but also for good sleep and the energy we need every day. Here are the products that health professionals recommend that you include in your diet if you want to feel great and not lose energy.

According to the United States National Institutes of Health, magnesium regulates various biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure. A study conducted by Harvard Medical School shows that we need magnesium to help with energy and bone development and calcium and potassium transport, according to a news release.

Symptoms that we overlook

If you feel inner anxiety, stress, numbness in your fingers, or muscle cramps, it’s worth reviewing your menu. According to Rasa Šerienė, a physician at Pašilaičiai Family Medical Center, not only magnesium deficiency, headaches, muscular spasms, but also emotional and physical exhaustion can occur with magnesium deficiency.

This is especially true during the summer when we exercise, stay outdoors, work and exercise, so we sweat more often. Sweat removes a lot of vital micronutrients from the body, so we feel muscle aches, cramps, and we feel as if we are tired and constantly tired. For these reasons, R. Šerienė recommends including seeds and nuts (pumpkin, sesame seeds, almonds, peanuts, etc.), fish (cod, flounder, tuna), beans and lentils, whole grains, avocados, bananas, non-fat dairy products and dark chocolate.

“Nuts and seeds are a useful snack that should be included in the diets of children and adults. Most magnesium is found in pumpkin seeds, sesame seeds, almonds, cashews, ground, walnuts, ”the doctor noted.

Here are 6 products rich in magnesium:

Nuts – The U.S. Department of Agriculture notes that almonds are a good source of magnesium and potassium. While all nuts are a great source of health, almonds, cashews and Brazil nuts are the richest in magnesium. One-third of a cup of almond contains 127 mg, while Brazil nuts contain about 167 milligrams of magnesium. We find 117 milligrams of magnesium in the same amount of cashews. And here’s a favorite pistachio in one-third of the cup will contain 50 milligrams of magnesium. In addition, nuts have anti-inflammatory properties, are good for heart health, can reduce appetite. This makes it a great snack for the athlete who wants to avoid overeating.

Seeds – Pumpkin seeds are called a true gift of nature. These seeds are one of the richest sources of magnesium. In their two tablespoons we find 74 mg of magnesium, which is about 25 percent. recommended daily rates. One quarter cup of sesame seeds will contain 126 milligrams of magnesium, the same amount of sunflower seeds – 44 mg of magnesium. In addition, seeds are high in iron, monounsaturated fats, and omega-3 fatty acids. You can add these seeds to your diet by adding them to porridge, smoothies, chia pudding, green energy cocktail, granola, salads, thick soups and cereal dishes.

Dark chocolate – it’s not just a dessert, but also a healthy snack, if skanaujame moderation. 28 grams of dark chocolate contains 64 mg of magnesium, which is 16 percent. recommended daily doses. Black chocolate also contains iron, copper and manganese, antioxidants. However, it is important to note that chocolate contains at least 70 percent. cocoa.

Avocado is an incredibly nutritious fruit and a good source of magnesium. One medium-sized avocado contains 58 mg of magnesium, or about 15 percent. recommended daily allowances. Avocados are also high in potassium, vitamin B and vitamin K. Unlike most fruits, they are high in fat, especially monounsaturated.

Dried fruits – here are dried bananas 100 gr. contains as much as 108 mg of magnesium, figs – 68 mg of magnesium, plums – 64 mg, apricots – 63 mg, dates – 43 mg. In addition, dried fruits are high in fiber, protein, iron, vitamins C and A, potassium, phosphorus and calcium.

Cereal products – wheat, oats and barley, buckwheat. We will find about 65 mg of magnesium per serving, 16 percent. daily rates. Many grains also contain B vitamins, selenium, manganese, fiber and potassium.

Include these five products in your diet as a fantasy. Avocado, tomato and feta salad with seeds and nuts. And for a healthy dessert, melt the dark chocolate, add seeds and nuts, and let it freeze in the fridge. You can easily make bars with seeds and honey from cereal products. Enriching your diet with natural products that contain magnesium will help you forget fatigue, gain energy, improve your mood and sleep quality.



“Every fall, I watch the same thing – falling temperatures attract people to the gyms. However, this is usually the case in the first months or even weeks of autumn. After a while, only one-third of the persistent remain in the hall.

Newcomers who come to the gym want to “exercise”, want quick results, and when they still don’t notice, lose motivation, “says a celebrity coach.

According to T.Pocius, in order to not lose the desire to improve one’s body, it is important to create a routine that includes not only workouts on specific days of the week, a clear workout plan and even specific clothes, but also regular supplementation with active minerals during and after workouts.

For energy, water containing potassium and magnesium

Exercise involves a lot of sweating, losing a lot of water and, with it, minerals needed by the body: potassium, magnesium, sodium. Therefore, according to the coach, it is important not to overdo it, because the lack of necessary elements can make you feel unwell.

“When you feel your lips dry, it is recommended to drink. During breaks, I always suggest refreshing and then recovering lost minerals after sports by drinking water of higher mineralization. Otherwise, you may experience greater fatigue, lack of motivation, and weakness. Some complain that it is the result of excessive training, but it is actually a signal that the body is lacking in water and essential elements, ”says Pocius.

The coach tells us that active minerals are not only necessary because they can provide energy, but are also essential for heart and muscle function. “Potassium is important for the proper functioning of the heart, and its deficiency can be the cause of heart problems. Magnesium is involved in processes related to muscle function, oxygen metabolism, energy production, mineral balance, proper heart rate.

Although we may not feel the lack of other minerals, the signs of a lack of magnesium in the body quickly become evident. In most cases, magnesium deficiency is indicated by muscle twitching, cramps after or during sports, ”says a healthy lifestyle mentor.

Make a sports schedule

In order to keep the motivation to exercise, the coach recommends another solution – the introduction of a routine. He says that scheduling when you go to workout will make it easier to “get in”.

“When you start exercising, it is useful to decide how many times and on which days you will come to the gym. For example, set a goal to go straight to the gym on Tuesday and Thursday after work, not home. This will gradually become a routine and you will not miss your workouts. Also clearly state the duration of your workout, how you go, and decide what clothes to wear. This kind of “headlining” information helps a lot in the athlete’s routine, “the coach suggests.

Pocius recommends that you do not plan your sport every day because it is very important not to overdo it. “It is better to rest, restore your body to vitality and then return to the gym. Of course, it doesn’t have to last long. It’s best to take a break for a day or two, ”says the coach.