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exercise

Food prep is important!!

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Food prep is important!!

Food prep is so essential and it is the only way we can put this to practise. If we do not prepare our own food we cannot have a healthy diet. Processed foods have taken over we need to change the emphasis to fresh healthy homemade food. 

Preparing vegetables (lots of them) and adding them to your diet is one of the best ways to make a huge difference to the quality your nutrition. Not only will adding vegetables brings a ton of essential minerals and vitamins but it will also naturally help you reduce the not so good food in your diet. 

Aim for colourful plates of food. It doesn't take long, you can prepare roast veg and a salad within 10 minutes. 

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Bone density - questions explained

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Bone density - questions explained

Bone density is so important.

Reduced bone density causes weaker more brittle bones. There are simple ways to help improve or maintain your bone density focusing on nutrition and exercise.

Not too long ago osteoporosis (very low bone density) used to be only a problem for some women over the age of 65 years old, however in todays age with lower levels of activity and poor diets even teenagers are getting diagnosed with osteoporosis. Nothing is being done to stop this!

Our bone density reaches its peak at 30 years of age. Up to this point we are building more bone than we are losing, after this point it gradually starts to flip, losing more bone than it is gaining. But not to worry! There are things we can do to help increase or maintain our bone density.

So we know we need calcium for healthy bones right? Sadly it's not that simple.

Most people actually get enough calcium in their diets, even if you eat junk food all the time your likely to meet you RDA of calcium. The issue here is more about how the calcium is getting used by the body and this is where vitamin D helps out, as well as being an antioxidant it also helps use the calcium for new bone growth so get some sun rays when you can.

The are also strong evidence that magnesium is very important in bone growth.

Magnesium helps utilise the calicuim without it calcium cannot be absorbed into the body, it also removes any extra calcium that we don't need. Magnesium helps you relax and lowers the blood pressure.

Here are 10 foods high in magnesium!

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  • Spinach (along with most dark green vegetables)
  • Pumpkin seeds (plus most seeds)
  • Almonds
  • Avocados
  • Bananas
  • Dark chocolate (one square around 24% RDA!)
  • Black beans
  • Tofu
  • Oatmeal
  • Quinoa

All pretty healthy foods to be honest, no doughnuts or pizzas sneaking in there. 

Many scientist suggest there are two more important things than calcium for bones!

Silicon and exercise.

Silicon creates the collagen matrix that give your bones most of their strength and flexibility. Without strength and flexibility your bones will become weak and brittle increasing the chance of broken bones.

To stimulate silicon we need movement, weight bearing exercises like weight training and running. The loading of the bones and the compression helps activate electrical signals to produce new silicon leading to new bone growth.

Think of it this way, if you are not moving your bones and muscles what need is there for strong bones and muscles? No need at all, hence with reduced activity we increase bone loss. 

Exercises that work particularly well for helping improve bone density include those that vertically load the muscle, for example- squats, push ups, lunges, planks and running. This is one of the most important things for bone strength, as soon as we reduce our exercise negative affects start to happen. This is one of the main reasons older people, especially women have weak and brittle bones. Being older is not an excuse to not exercise or lift the odd dumbbell.

To summarise we need silicon, exercise and magnesium to help improve and maintain our bone density. No pill or medication can ever replace this. We need this from the right nutrition and good exercise. 

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Dont ignore a whiplash even a mild one.

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Dont ignore a whiplash even a mild one.

Whiplash injury is a type of neck injury and occurs when the neck and head are suddenly forced backward and then forward, putting the cervical spine through lightning-quick motions and extreme stresses.

It occurs when the soft tissues in the neck become stretched and damaged. Most cases caused by car accidents where the person has been hit rear-ended

Whiplash will sometimes get better within a few weeks or months, but for some people it can last longer and severely limit their activities.

DON’T IGNORE IT! IT GETS WORSE AFTER A YEAR OR 2

It's best to see a chiropractor, osteopath, physiology or sports massage therapist right away. It will save you time, pain and money. 

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