How do you look after your bones if you are dairy free?
We all know our bones need calcium and normally we get this from diary. But more and more people are going dairy free for a variety of reasons including following specific diets.
The UK’s National Osteoporosis Society surveyed 2,000 adults found that one in five of those aged between 18 – 25 had cut diary from their diets. As a result they could be putting their bone health at risk and could end up with osteoporosis in older age, the society has warned.
But diary isn’t necessary for achieving bone health, says Viva the animal rights group. Instead,
- weight bearing exercise such as walking
- climbing stairs
- dancing
is the best way followed by these foods:
- dark green leafy vegatables
- broccoli
- kale
- spring greens
- cabbage
- pak choi
- dried fruits
- nuts
- seeds
- pulses
It is also important to remember that vitamin D, the sunshine vitamin, helps us abosb calcium better.
Related Posts
Is slouching that bad for you? – part 4
In previous blog posts I have explored the following reasons for not slouching
So finally I would like to focus on how slouching affects your breathing. You’ll notice that people don’t sigh when they sit slumped — they have to sit up to take a deep breath,’ observes Professor Stephen Spiro of the British Lung Foundation. ‘That’s because the lungs work best when we’re vertical. If you’re slumped forward you don’t fully breathe and ventilate the lungs, because they’re compressed and the diaphragm is coming up into the chest — so you won’t breathe as easily and efficiently.’ This can cause particular breathing problems for anyone with asthma or lung disease. ‘If you’re an asthmatic you probably don’t have bad posture because people are quite clever at correcting themselves,’ says Professor Spiro. Physiotherapist Sammy Margo adds that slumping can mean less oxygen gets to the brain. ‘Slumped or C-shaped people complain of being tired and fatigued all the time and it’s because the lungs are squashed and cannot get enough air in, and the brain needs plenty of oxygen to function at its best.’ In addition, if you slumped you are breath with be short and shallow from your upper chest. In order to relax and digest food your body needs the parasympathetic nervous system to be dominant. A quick way to do this is to sit up right and take deep breaths and this simulates the parasympathetic system. So slumping may be contributing to you feeling anxious and finding it hard to relax and switch off when you leave work!What can help carpal tunnel syndrome?
Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk. So what can you do to help youself:
- Vitamin B6 - Carpal tunnel syndrome has been linked to low levels of vitamin B6, so suplementing with the vitamin may help. In fact, several trials have found B6 may alleviate the symptoms, even in people who are not deficient in the vitamin.
- Yoga - In one study a yoga based therapy was more effective at easing carpal tunnel syndrome than improving grip strenght than wrist splints or no treatment.
- Acupuncture - In one radomised control trail, acupuncture was just as effective as steriod treatment,and it was also better at reducing sleep disturbance and improving never conduction than the drugs and came with minimal side-effects.
Build your resilience
This week it has been widely reported in the press that Hector Sants is taking time off to recover from stress and exhaustion. While it is fantastic that he is getting the time and space he needs to recover his health, it reminded me of the importance of looking after ourselves. So today I wanted to share my top tips for building your resilience. I say building resilience, as the key to good stress management is to build the emotional and mental strength to know that you are OK, even if you don’t feel fully in control of your situation. While I encourage everyone to manage their time effectively, take control of what you are able to, there are times when we simply have to accept there are things we can’t control. I was reminded of this myself this week when my landlady told me she would like me to move out by the end of the year, so her spare room is available for her cousin in case he needs it. This came as a big shock given that I only re-located to London in August. So while yes it was a shock, it is annoying to have to move again so quickly, I am very aware that I have the resilience to cope with moving again. So what helps build resilience?
- As I already said taking control of what you can control and accepting what you can’t control.
- Building a supportive network of friends to who are able to listen when you need support is essential, the old adage a problem shared is a problem halved is true.
- Be active, whether it’s simply going for a walk in the park or going to the gym. Physical activity helps us feel mentally stronger and helps clams us emotionally so we are able to see the root cause of our problems so we are able to find effective solutions. I find going for a walk in a park, clears my mind and gets my creative juices flowing so I can calmly deal with my problems.
- My next tip may seem rather strange but volunteer or do some kind of community work. Being around people who have more challenges helps us put our problems in perspective. For example talking to someone who is dealing with the challenges of cancer really put my needing to move again into perspective.
- When we feel really in a rush and under pressure it is very tempting to reach for alcohol, coffee or chocolate, but in the long term these don't offer real solutions.
- In the spirit of keep it simple, stupid, always remember that deep breaths helps the body to relax and help you to let go of whatever mental angst is going on. When you get busy or anxious it is common to breath very rapidly from the top of your chest. Putting your hand on your belly, and try breathing in for a count of three and then breath out for a count of three - with the aim of seeing your hand move as you breath deeply enough.
- Remember Reiki is great if you feel all over the pace and jaded, while massage helps release all those tight achy shoulders.
