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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Natrual Ways to Reduce Anxiety – Part 1
Anxiety is very comman and from time to time its perfectly natural. However when it becomes excessive then its time to do something about it. There are several types of anxiety
- General anxiety disorder
- Panic attacks or panic disorder
- Phobias
- Obsesive compulsive disorders
Natural ways to reduce anxiety – Part 6
My final tip on reducing anxiety is to try chamomile. Chamomile is a herb with a long history of use. A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep. A 2009 study showed chamomile may also be a powerful ally against generalized anxiety disorder. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in scores for tests that measure anxiety symptoms than those who were given a placebo. A more recent trail, much longer term trail reported similar results and noted that the treatment was safe with only a few mild side effects. References https://nccih.nih.gov/research/results/spotlight/040310.htm Amsterdam JD, Yimei L, Soeller I, et al. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology. 2009 ;29(4):378–382. https://www.thefreelibrary.com/Long-term+chamomile+treatment+for+generalised+anxiety+disorder.-a0503569379
