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.
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- 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.
How to treat heartburn naturally – part 1
I am very lucky that despite having many digestive issues, I haven't had heartburn. However, I am aware as we go into the holiday sesaon, when people go on holiday their diets change so your chances of getting heartburn increases. Heartburn, which is a symptom of acid reflux or gastroesophageal reflux disease (GERD), occurs when stomach acid moves up into your esophagus. It can bring a lot of discomfort to those who experience it. It may also come with other symptoms, such as sore throat, long-term cough and voice hoarseness. 1. Use baking soda (sodium bicarbonate) While this is not recommended as a regular solution, it may come in handy whenever you're experiencing extreme pain due to heartburn. Simply dissolve half a teaspoon of baking soda in one-half cup of water and drink it. This will help neutralize stomach acid and ease the burning sensation heartburn brings. 2. Chamomile Tea Try drinking a cup of chamomile tea before bedtime, and see if it can help alleviate heartburn. Chamomile can help soothe inflammation and help you sleep better. References https://www.medicalnewstoday.com/articles/314932.php https://www.spandidos-publications.com/mmr/3/6/895
How to test if you have good posture
We all know that we need good posture. So today I wanted to share with you how to test if you have good posture.
The Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.
The 'Jump' Test - Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?
If any of your muscles feel tight, sore or achy then why not book in for a massage.
