Good Nutrition for Bone Health in Seniors

Bone health is important especially for seniors and as we age. Healthy bones are essential for staying mobile, independent, and reducing the risk of fractures. Unfortunately, many older adults are affected by poor bone health or osteoporosis, a condition that makes bones weak and more likely to break.

What Causes Poor Bone Health?

There isn’t just one cause of weakened bones. A number of factors can contribute, including:

• Lifestyle habits, such as smoking, lack of exercise, or a diet low in calcium and vitamin D
• Medical conditions, including rheumatoid arthritis, gastrointestinal disorders, or thyroid issues
• Medications, such as corticosteroids or certain cancer treatmentsThese risk factors can vary from person to person, which is why it’s essential to discuss any concerns with your naturopath and nutritionist as well as your doctor. Identifying risks early can help guide prevention and put treatment strategies in place.

Eating for Stronger Bones

One of the most effective ways to support bone health is through proper nutrition, especially increasing your calcium intake. Calcium is a key mineral that keeps bones dense and strong. Fortunately, it’s easy to add more calcium-rich foods to your daily meals.

Calcium-Rich Food Sources

Here are some examples of foods high in calcium:

• Dairy: Milk, cheese, and yogurt
• Seafood: Sardines, salmon (with bones), trout, snapper, prawns

• Vegetables: Kale, Chinese cabbage, bok choy, broccoli, silver beet
• Nuts and Seeds: Almonds, Brazil nuts, sesame seeds, tahini
• Fruits: Oranges, figs, strawberries, kiwi, dates
• Other Foods: Calcium-set tofu, chickpeas, soybeans, eggs
• Meat: Pork, chicken

The recommended daily calcium intake for adults varies depending on your sex, age and health factors as well as your level of ability to absorb. This is why you need to discuss this with your naturopath or nutritionist.

Simple Ways to Boost Calcium

Here are some easy ways to work more calcium into your daily routine:

• Start your day with a smoothie made with yogurt or milk – if you don’t have high cholesterol or lactose intolerance.
• Add leafy greens to soups, stir-fries, and omelettes but watch this if you have a thyroid issue for the leafy greens.
• Enjoy a dairy-based dessert like custard or ricotta with fruit – again if not lactose intolerant or you can always use lactose free ingredients.
• Include seafood dinners, such as canned sardines or grilled salmon
• Snack smart with a mix of nuts, seeds, and dried fruits – watch the nuts if you have diverticulitis as nuts a not good for this.

Why Vitamin D Matters

Calcium alone isn’t enough as it is not absorbed as well without vitamin. Without enough vitamin D, even a calcium-rich diet won’t fully benefit your bones.

Vitamin D is naturally produced when your skin is exposed to sunlight, so getting some safe sun exposure each day can help. However, some people may still be at risk of deficiency—particularly those who spend most of their time indoors, have darker skin, or use sunscreen regularly. Take care not to use chemical sunscreens.

Moving Your Bones: Exercise for Bone Strength

Nutrition is only part of the picture. Exercise is another key player in maintaining healthy bones as we age. The right kinds of physical activity can help improve bone strength, balance, and muscle function reducing the risk of falls and fractures.

Recommended Types of Exercise

• Balance exercises: Improve coordination and reduce fall risk (e.g., Tai Chi, standing on one leg)
• Resistance training: Builds strength using weights or resistance bands; can be done at home or in a gym
• Weight-bearing exercise: Involves activities done on your feet where your body works against gravity (e.g., walking, dancing, stair climbing, tennis)

For those people already diagnosed with osteoporosis, a supervised exercise program is highly recommended. An exercise physiologist or physiotherapist can develop a safe, tailored plan that takes into account other conditions like arthritis or past injuries.

Have You Broken a Bone Recently?

If you’re over 50 and have fractured a bone even from a minor fall—it’s important to speak with your doctor. This could be a sign of underlying osteoporosis. Many people dismiss such fractures as "just bad luck," but they may be early warning signs.

According to the Australian and New Zealand Hip Fracture Registry, nearly half of all people who suffer a hip fracture have had a previous fracture. Common fracture sites include the wrist, spine, ribs, and hip.

Getting a bone density test and early diagnosis can lead to treatments that protect you from further fractures and maintain your quality of life.

Remember that good bone health starts with awareness and proactive habits. By eating a calcium-rich diet, ensuring you have enough vitamin D, and staying active with the right types of exercise, you can help your bones stay strong and healthy well into your senior years.

If you want to keep your bones healthier consult us and we can make up a health plan to suit your needs. We can also test for inflammation and assist you if you are having pain or arthritis. You can find us at www.stressfreehealthmanagement.com

The Benefits of Spirulina to alkalise your body

 

Spirulina is a powerful superfood which is a type of cyanobacteria although it is called blue-green algae. This organism is packed with essential nutrients, antioxidants, and plant-based protein, making it a popular supplement for people looking to boost their overall health.

Rich in nutrients and vitamins

Spirulina has an impressive nutritional profile. Just one tablespoon contains:

• 4 grams of protein
• 11% of the RDA of Vitamin B1
• 15% of the RDA of Vitamin B2
• 4% of the RDA of Vitamin B3
• 21% of the RDA of copper
• 11% of the RDA of iron

It’s also a good source of magnesium, potassium, and manganese—minerals that play key roles in everything from muscle function to heart health and bone strength.

Since spirulina offers so many vital nutrients in one small serving, it’s considered a true “superfood.” While you can get these nutrients from various other foods, spirulina provides a concentrated dose that’s hard to match.

A great source of plant protein

Spirulina is rich in protein, with around 55–70% of its content made up of high-quality, easily digestible protein. This makes it a fantastic option for those on vegetarian or vegan diets, particularly because it also contains iron and B12—nutrients that can sometimes be hard to find in plant-based eating.

A powerful antioxidant

Spirulina is more than just nutritious—it’s also a powerful antioxidant. The key compound responsible is called phycocyanin, which gives spirulina its bright blue-green colour and helps fight oxidative stress. Oxidative stress can harm cells and contribute to aging and disease, so getting more antioxidants in your diet is always a good idea.

Phycocyanin can even help protect LDL (“bad”) cholesterol from damage, supporting overall heart health.

Good heart health support

Spirulina has been shown to positively impact cholesterol levels. In one study, people who took 1 gram of spirulina daily for 12 weeks saw a 10% drop in LDL and a 16% decrease in triglycerides. Higher doses have also been linked to reduced blood pressure, thanks to improved nitric oxide production, which helps blood vessels relax and improves circulation.

For blood sugar balance and allergy relief

Emerging research also suggests spirulina may help maintain healthy blood sugar levels, particularly in people with Type 2 diabetes. Plus, if you suffer from seasonal allergies, spirulina might offer some relief by reducing inflammation and easing symptoms like sneezing and nasal congestion.

Boost your strength and endurance

Early studies show that spirulina may also enhance muscle strength and endurance, especially in older adults. While more research is needed, this could make spirulina an excellent supplement for athletes or anyone looking to stay active as they age.

How to add Spirulina to your diet

Spirulina is usually grown in natural or man-made lakes and is harvested, then dried into powder or compressed into tablets. You can mix the powder into smoothies, juices, or even baked goods. It has a strong earthy taste which you can mix with other flavours if you like.

Spirulina’s nutrient-dense, antioxidant-richness can support all levels of your health. If you are looking to boost your health routine and need assistance on how to do this, with some unique ideas on how to get healthy give us a call or message at our natural health clinic in Greystanes for a free 15 minute discovery session. We can help you in clinic or online. Only available until end of September in celebration of Father’s Day. Check us out at www.stressfreehealthmanagement.com

Vitamin B3 (Niacin) can help you live longer – so the research says

 

Everyone should know by now how important a healthy diet is to support long-term health. Scientific reports suggest that one humble micronutrient — vitamin B3, also known as niacin may play a surprisingly powerful role in reducing the risk of death from all causes, including cardiovascular disease.

Why is niacin so important and what is it?

Niacin is a water-soluble B vitamin that plays a vital role in converting food into energy and supporting cellular health. It also helps maintain skin, nerve function, and cholesterol levels. Severe niacin deficiency can cause pellagra, a potentially fatal disease marked by dermatitis, diarrhea, and dementia.

Fortunately, most people in Western countries get plenty of niacin through common foods like: tuna, salmon, turkey, chicken, beef, peanuts. In fact, in the United States, average niacin intake is often three times higher than the recommended daily allowance as food is fortified with vitamin B.

What was the Scientific study on vitamin B?

Researchers analysed data from over 26,000 U.S. adults who participated in the National Health and Nutrition Examination Survey (NHANES) from 2003 to 2018. Participants were grouped based on their dietary niacin intake and followed for a median of 9.17 years.

Over the study period: 3,551 participants died, including 1,096 from cardiovascular causes. It showed that higher niacin intake was consistently associated with lower risk of all-cause and cardiovascular mortality and that the benefits plateaued beyond 22.45 mg/day of niacin intake, suggesting that more could be unnecessary.

Why does niacin reduce mortality risk?

Researchers proposed several reasons:

• Improved cellular metabolism: Niacin boosts levels of NAD (nicotinamide adenine dinucleotide), a compound essential for mitochondrial function, DNA repair, and reducing oxidative stress.
• Anti-aging effects: By improving NAD metabolism, niacin may help delay cell aging and reduce inflammation.
• Heart health: Niacin is known to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol, improving the overall lipid profile.

It may also support muscle health and energy metabolism, particularly in conditions like mitochondrial myopathy and chemotherapy-related muscle loss.

How did the benefits vary?

Interestingly, the study found that the mortality-reducing effects of niacin were more pronounced in non-diabetic individuals. This finding aligns with earlier research suggesting niacin can raise blood glucose levels and decrease insulin sensitivity, potentially worsening outcomes for people with diabetes.

Subgroup analyses showed that older adults, women, non-Hispanic Caucasian population, and those without underlying health conditions (like diabetes, hypertension, or cardiovascular disease) seemed to benefit the most from higher niacin intake.

Why is it so important to take Niacin supplements?

While niacin supplements can help in specific medical scenarios (especially for managing cholesterol), high doses can cause: flushing skin, increased blood sugar and possible gastric issues BUT high doses involve taking an over the top number of supplements which normally a person would not do. Remember that there is NO VITAMIN B that is ever STORED in the body. The only vitamin stored in the body is Vitamin A. So, if you follow the advice of your naturopath or nutritionist you should have no problems.

Also, a balanced diet rich in niacin-containing foods is a safe and effective way to support long-term health as long as you are eating organic vegetables and fruit since so much of our foods have been sprayed with pesticides and other junk that denatures it.

Niacin plays such a critical role in energy metabolism, cell health, and lipid regulation it cannot be overlooked. This study adds to growing evidence that micronutrients matter — not just for preventing deficiencies, but for optimizing long-term health. As science continues to uncover how vitamins like niacin influence aging and disease, one thing remains clear: nourishing your body with a diverse, nutrient-rich diet may be one of the most powerful steps you can take toward a longer, healthier life.

How can this help you?

If you are tired, run down, low immunity or unhealthy the only way to get healthy is to take supplements under the care of a trained natural practitioner. Remember natural practitioners are the specialists in natural products. Also remember that when you have a headache whilst the pain killer may get rid of the headache the CAUSE of the headache is not a deficiency in pain killer. It is a deficiency of some vitamin or other nutrient in your body or something in your lifestyle. That is why often a whole host of drugs do not work to get you healthy. You really need to find the UNDERLYING CAUSES. This clinic specialises in finding causes. Check us out on www.stressfreehealthmanagement.com and give us a call to see how we can help YOU today!

ADHD can be treated naturally

(pic thanks Matthew Henry)

ADHD is Attention-Deficit/Hyperactivity Disorder and is a neurodevelopmental disorder. It is characterised by lack of focus, hyperactivity, and impulsiveness. Sometimes these symptoms can be excessive and continuous in the person’s life. They can have an effect on multiple aspects of your life and often impact your schoolwork, work, and relationships. ADHD can be difficult for the person who has it, as well as those around them. There are a few ways to help manage ADHD. If you are someone who has ADHD you may find that it is impacting your life in a negative way.

What causes ADHD?

Some common signs of ADHD can include a mix of problems, including having a hard time focussing, being hyperactive and impulsive. Other symptoms are misplacing items, risky behaviour, always running late, lack of listening inability to prioritize, relationship troubles, memory issues, nervous energy and being angry easily.

ADHD has many theories as to its source. Some believe it is a genetic, brain-based syndrome. They say it has to do with the regulation of a particular set of brain functions and related behaviours. The brain functions that it relates to are referred to as executive functioning skills. These include important functions like attention, concentration, memory, motivation and effort, learning from mistakes, impulsivity, hyperactivity, organisation, and social skills. Various contributing factors play a role in these challenges which could including chemical and structural differences in the brain. As to causes of ADHD there is a lot of contention. Some believe it is the result of childhood immunisations and there are many papers about this however the evidence is somewhat inconclusive. Others believe it is a disease our denatured society of bad choices of denatured foods, chemicals in our drinks and drinking water, chemicals and toxins in our diet, inflammation caused by sensitivities and allergies and the list goes on. Regardless of the cause or the diagnosis of whether you have ADHD or not it is disconcerting to have the above listed symptoms and these can be controlled naturally which is the point of this article.

Controlling ADHD

There are a few natural ways which you can manage ADHD. Start by seeing a naturopath or nutritionist to eliminate all the nasties you’re your diet. Here at Stressfree Management we test for sensitivities which are inflaming your system. We can also teach you how to focus and balance your energy and nervous system, introduce you to meditation and help you retrain your brain with meditation, hypnotherapy, NLP and music of certain Hz. Another is a technique called mindfulness-based interventions. This is when someone can help you to pay attention to the present moment without judgment. Another way is through neurofeedback which is a technique that trains your brain to use real-time feedback. This can help you to regulate your brain activity. Sometimes just spending time is nature can have great benefits.

Other mind and body practises that are beneficial are yoga and tai chi. These show promise when it comes to reducing hyperactivity and inattention. Research has shown that yoga may help balance your autonomic nervous system. This helps to promote a calmer state. Also, music can have a great benefit for managing your ADHD. Listening to and playing music has shown to have a positive effect on attention and behaviour. It can help to reduce inattention and hyperactivity-impulsivity symptoms.

These natural techniques can work for both adults and children. Call us to find out how we can help YOU however it is important to not stop taking any medications if you are on medications as this can make you very ill. All this needs to be managed with a professional therapist in unison with your doctor. Contact us through our website on www.stressfreehealthmanagement.com for further info.

Mindful Eating to break those unhealthy habits

Sometimes it is hard to break old habits. Especially if your daily routine is full on busy. Often, we just grab a bite on the run without thinking of the health ramifications. If you’re looking to lose weight and get healthy you may need to change your eating habits. Here are a few tips to help.

Plan your food ahead

Firstly, make a plan and prep your meals. These days we are living in a high-speed, grab-and-go society, where you’re running around and just grab anything to eat along the way. This is where we start to make unhealthier choices as they are often the easiest choice. However, having no focus on how and what you eat leads to unhealthy habits. If you plan and prep your meals, they will be ready to go when you are. This will help you eat healthier.

When to eat

You need to stop and think about what you are eating, and also when you are eating. Are you actually hungry or not? Also, recognising if you are full or not is important. Don’t keep eating just because it is there. Once you are half full stop eating. Healthy eating is half food, quarter liquid and the rest air for digestion. Keep your portions smaller to stop overeating. We also need to try and slow eating down and focus on chewing properly. If you rush through your meals, it will make you feel less satiated. When you rush and have no focus your body is consuming the food with your sympathetic nervous system switched on. This makes it more likely for your body to store most of it as fat and it creates the potential for indigestion. Your stress hormones raise your blood sugar making it likely that you will want to eat a sugary snack later on.

Eating mindfully

Eating mindfully is one way to help you with good eating habits. Eating mindfully is when you engage all your senses and pay attention to your food. This attention needs to start not just when you start eating but through the whole process. Start from buying the food to preparing and then your eating. It will help you recognise triggers for being hungry for both emotional and physical hunger. This means you can then curb your eating and only eat when you are actually physically hungry.

Shopping mindfully

Shopping mindfully happens easier when you write a shopping list to help you avoid buying things you don’t need. You need to identify and acknowledge your cravings when shopping. Make a conscious decision not to buy the foods you simply crave as usually these are not very nutritious.

Eating mindfully

Sit at a table or away from your desk at work and stop doing what you were doing beforehand. Don’t eat on the run. Clear a space, free of mess, and lay down some cutlery. Make time to eat and enjoy it. It’s best if you’re relaxed before you eat. This is so that your body can shift your nervous system and allow it to work better. This will help your body extract maximum nutrition from your meal. Posture is also important, so sit up tall as bad posture can send stress signals to your nervous system.

You also need to remove all distractions. Put down the phone, and turn off the TV. Be fully present while eating, and focus on enjoying the food. Eat slowly and savour your meal. This will help you maintain a healthy digestive system. Chew your food until it loses all texture before you swallow it and let your mouth rest before taking another bite. You need to listen to your body and know when to stop eating.

How to take action now

If you need help to get started with changing your eating habits, need to lose weight or have allergies, sensitivities, inflammation or other issues eating certain foods check out our website at  www.stressfreehealthmanagement.com as we can set you on the right track. Our trained naturopaths, hypnotherapists, nutritionists and sensitivity testers can help with inflammation tests, menus, hypnotherapy for weight loss and to manage your allergies and much more. Call or message now. (Pic thanks to Brodie from Burst)

How can Energy Healing help me?

Energy healing is a non-invasive technique that helps to restore harmony, energy and balance in your energy system. It does this by channelling the universal life force. Some energy healing modalities use touch during a treatment session to clear, balance and energise your energy fields. However, some don’t use touch at all.

An energy healer can transfer energy remotely to heal you physically, mentally, emotionally and spiritually no matter the distance. You can use energy healing alongside the conventional healthcare services or with other natural approaches to help with all your healing.

Energy healing works by opening your energy centres, clearing them out and channelling new energy into you. This helps to facilitate your natural healing mechanisms. By using energy healing you are unblocking your energy fields and helping to prevent future problems. It can also help to identify the issues before they manifest as pain in your body.

The benefits

Energy healing works on your mind, emotions, body and spirit. It is a process of transferring pure, positive energy to you. This then brings about numerous benefits for your physical, mental, emotional, psychological and spiritual self.

It helps your physical self by treating ailments, using energy to repair skeletal or muscular injuries, restoring balance to your basic body systems and it promotes overall wellness and improved immunity. For your mental health it helps to release internal negative thoughts and become more positive. It also helps you let go of old feelings such as regret and guilt that have been holding you back, helps you conquer fears, build confidence and develop a positive mindset. When it comes to your emotional self it can help to ease pain brought on by depression and start to bring joy into your everyday life. It can help to release anxiety and gives you a sense of calmness and confidence, sooth your anger and relieve sadness. On a spiritual level it can give you a sense of purpose and meaning in life, encourage your natural intuition to unfold and guide you in the right direction. It can help you gain new insight and harness better connection to all the people in your life.

Types of energy healing

There are quite a few different types of energy healing modalities. Each one follows its own process, but they all have the same outcome as the goal. This is to make some lasting changes in your energy field and improve your overall health. Some of the energy healing modalities that you may come across are polarity therapy, reflexology, reiki, touch for health, Pranic healing, emotional freedom technique or EFT, pulsed electromagnetic field therapy, or PEMF or Theta healing.

This clinic specialises in clearing out your energies and teaching you how to keep them balanced in order to heal. We also hold classes for those interested in reiki and other forms of energy healing. If you would like to give energy healing a go give us a call and book a session to try.

As a special for Mother’s Day which is fast approaching, we are offering here at our natural health clinic in Greystanes, Sydney 20% discount on vouchers for your mum, grandma or special person in your life. Mention this blog to take advantage of the offer. Contact us at www.stressfreehealthmanagement.com, Facebook or give us a call. #naturalmedicineweek2025

Is it Ulcerative Colitis, Leaky Gut or inflammation?

 

Ulcerative colitis is a chronic inflammatory bowel disease. This disease causes inflammation and ulcers in the lining of your large intestine. Symptoms that you may experience can be diarrhea, abdominal pain, and blood in your stool. It is an autoimmune condition, meaning that it's caused by a problem with your immune system. There are things you can do to help reduce the inflammation and treat your symptoms.  

The link to Leaky Gut issues

Another problem that can come from this disease is leaky gut. Your epithelial lining of your intestines only let small molecules get through to your bloodstream. Leaky gut is when this lining starts to let larger molecules such as food proteins, toxins, and bacteria get through. This triggers an inflammatory immune response and it creates antibodies.

By eating foods that your body cannot digest properly you are creating more inflammation. This includes food sensitivities. All this in turn reduces your good bacteria in your gut and allows for the growth of bad bacteria.

When the flora in your gut is imbalanced it’s called dysbiosis. These bacterial changes in your gut cause your body to start to ferment your food in the intestines without being digested. This leads to undesirable digestive symptoms. Your immune system will also recognize the new bacteria and yeast as another offending invader. This will cause you more inflammation, more intestinal permeability, and more immune responses in the bloodstream. When you have an excess of the bacteria Klebsiella and Prevotella it can also trigger more inflammation causing ulcerative colitis.

Triggers to cause Ulcerative Colitis

There are different things that may trigger ulcerative colitis. One of these things is food sensitivities. These are different to food allergies as a food sensitivity can have a delayed reaction. Your body may not respond to the certain food for up to 72 hours after it’s consumed. Some sensitivities can include wheat, yeast, gluten, dairy, and sugar. Notice that gluten sensitivity is not the same as wheat and yeast. Gluten free is of no consequence hardly even though it is being sold as a ‘health food’ by the supermarkets. The reason these sensitivities can trigger ulcerative colitis is because they cause inflammation. There are many other foods that can do this and the best way to find out which is to have a test.

Another trigger can be pesticides. Exposure to pesticides can contribute to autoimmunity issues as pesticides can disrupt the endocrine system.

Food additives and preservatives can also be triggering for some people. Industrial food additives can cause big problems with your gut barrier function, and increase the leakages. This can lead to the entry of foreign antigens, causing an immune response and activate the inflammatory, autoimmune response.

Another trigger is heavy metals. These can influence your immune response by altering how you respond to disease. The metals to pay the most attention to include mercury, lead, cadmium, and aluminium.

Infections can also influence your gut health issues. A single organism may be able to trigger even more than one autoimmune disease.

If you are struggling with symptoms that are unexplainable it could indicate ulcerative colitis. Give us a call, message or text to www.stressfreehealthmanagement.com to see how we can help you find the cause of your unexplained illnesses.

Yoga poses are great for seniors too - here's why!

 

Yoga is a great exercise to take up if you are wanting to stretch, balance your energy, reduce your stress, lose weight, breathe easier and have more flexibility. So, whether you are 18 or 80 your age is irrelevant because there are yoga exercises every age can do.

Yoga is a low impact, slow workout and is also a physical, mental and spiritual discipline. It originates in ancient India and is one of the main Hindu philosophical traditions. Yoga can increase your cognitive awareness and decrease physical diseases.

Benefits for seniors

It is important that seniors still get regular exercise throughout the day. As you get older you may find that you are having trouble doing the same sports you used to when you were younger, but you still need to keep active so yoga and walking are both great ways to do this.

Age often brings with it aches and pains, muscle weakness, malnutrition, depression, and muscle and joint weaknesses. Yoga and gentle exercise will help boost immunity and keep fit.

Easiest poses for seniors

The butterfly pose is a good pose for seniors. It is a good idea to practise on an empty stomach in the mornings as it can help with bladder and bowel movements. It can also help with mild depression and anxiety. The stimulation of the stomach organs and the heart improves general circulation, and stretches the inner thighs and knees. It can also help with high blood pressure, asthma and flat feet.

Our second pose is the mountain pose and try to hold it for about 10 to 30 seconds. It will improve posture, strengthen weak thighs and ankles, improves digestion, and also increases blood circulation as well as relieve some aches and pains.

Cobra pose also helps bowel movement. It will loosen stiff lower back and stretches the muscles in your chest, shoulders and abdomen as well as lift your mood.

Child pose practised away from mealtimes held for 1-3 minutes helps release tension, keeps you alert, helps steady breathing, and calms you.

Corpse pose will need you to have a calm mind and to relax your body without fidgeting. Stay in this pose for about 10 minutes or more, but don’t fall asleep. It helps with insomnia, to improve concentration, mental health, constipation and diabetes.

Downward facing dog is good for your bowels when practised early in the morning on an empty stomach. Hold for a few seconds building up to a minute. It helps boost confidence, keeps you active and because it is an inverted pose it allows more blood to flow to your brain. This improves your cognitive abilities.

Triangle pose is done with your eyes open for 20 to 30 seconds. It helps reduce blood pressure, decreases fat from your waist and thighs and can give you better stability and balance.

How to get fitter and healthier

If you join a group, you can also have the added advantage of using your yoga sessions to meet more people and make more friends. Alternatively, if you are already busy you can jump online and use your loungeroom floor as your yoga studio. Either way your body will get a good workout if you can do this a few times a week and alternate with one time walking for about 40 minutes or more.

Being a senior does not mean you need to compromise any of the things you have been doing all of your life. You just need to tweak things a bit. Your body can be just as healthy if you look after it and your mind just as cognitively sharp. You just need to give it the right food, sleep and exercise. Give us a call or text for help with a plan to get you fit and keep you healthy with proper nutrition, great cognitive ability, handling those aches and pains, overcoming sensitivities to food or pollution and keeping you mentally and emotionally motivated to continue having a great lifestyle. www.stressfreehealthmanagement.com

(Pics thanks to Matthew Henry Burst Shopify)

How diet can impact joint pain

Everyone knows that eating healthy and having a balanced diet is great for health and wellbeing. However, it is less known how your diet can have an impact on your joints and aches and pains.

There have been many studies done on this topic. They found that having a diet that’s packed with anti-inflammatory foods, can have a positive effect on your pain levels even if you are suffering with conditions like rheumatoid arthritis. One diet that they studied was the Mediterranean diet. This diet is rich in omega-3 fatty acids which are known to reduce eicosanoids. These are involved in causing inflammation.  

Foods or diets that can help reduce your pain

When it comes to rheumatoid arthritis, you need to focus on reducing inflammation. You do this by altering the balance of omega-6 to omega-3 fatty acids and increase antioxidants. This is because omega-6 fatty acid, which is found in animal foods is a precursor for eicosanoids. In the studies, the people following an anti-inflammatory diet experienced lower levels of pain when compared to people on ordinary diets.

Mediterranean diet

The Mediterranean diet is packed full with fresh fruits, vegetables, antioxidants, olive oil and a healthy dose of fish. Fish is full of omega-3 fatty acids. These fatty acids act as natural anti-inflammatory agents. This then leads to reduced joint pain and swelling. This is why choosing fish over red meat can help your body to fight inflammation, making your pain less and keeping your joints comfortable.

Vegetarian and vegan diets

These diets are low or completely devoid of arachidonic acid. This acid causes inflammation. By choosing a plant-based diet, you're steering clear of arachidonic acid and reducing your inflammation. Your joints will feel better and you will be able to move more freely and without pain.

Omega 6 fatty acids

People are sometimes using processed seed oils which, although high in omega 6 have unhealthy ratios of omega 6 to omega 3. Some sources of refined, bad vegetable oils used for cooking are soybean, safflower, grapeseed, sunflower, corn, cottonseed, sesame, peanut and walnut oils. Give them a miss.

Gluten, Nightshades, and Your Joints

Gluten is in grains including wheat, rye, barley, spelt and sometimes oats. Coeliac disease is an autoimmune disease where your immune system reacts abnormally to gluten. Studies show that people with coeliac disease can get joint pain. So, if this is you, try avoiding wheat and gluten to reduce your joint pain. Many people can be sensitive to these products, even if they don’t have coeliac disease. You will have certain symptoms arise after eating gluten and wheat, these can include foggy mind, headache, fatigue, joint and muscle pain, and leg or arm numbness. However, many people have no apparent symptoms and are still sensitive. If you suspect sensitivity, call us at the clinic and book in a test. It’s non-invasive and will let you know for sure and will be part of the reason you have joint pain. We also test for many other things in this test so let’s discuss it so you know once and for all what is making you ill. Check us out on this link www.stressfreehealthmanagement.com

Vegetables

A group of vegetables that belong to the Solanaceae family, such as tomatoes, potatoes, eggplants, and bell peppers can exacerbate joint pain. This is even more so for people with certain autoimmune conditions like arthritis. This is because they contain chemical compounds called alkaloids, which contribute to inflammation and joint discomfort in sensitive individuals.

Why not call us today to find out what you are sensitive to and let us design a health plan you can get healthy with and stay healthy?