“I don’t have time!” In today’s high-pressure, quick-paced, fast-food, instant-everything society, it’s easy to feel overwhelmed with the tasks of the day; and usually the first things to hit the chopping block are the regular maintenance “bits and pieces” necessary for a healthy body, planet, and life. But the long term consequences of forgoing these simple things are not worth the few minutes you gain today. Do yourself a favour: choose nutritious slow-food, stretch, exercise and take that mental health moment, pay attention to your environment - you’ll be glad you did.
Yours In Health,
Dr. Karen Baker
Wednesday, October 21, 2009
Healthy Living for Healthy Bones
Osteoporosis Prevention
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Dr. Karen Baker, BSc, DC
The best defence against developing osteoporosis is building strong bones, and healthy choices in lifestyle, exercise and a diet rich in calcium and Vitamin D are key components in developing and maintaining bone mass and density.
Lifestyle
Both tobacco and alcohol (more than two beverages a day) interfere with the body’s ability to absorb calcium. Smokers experience vertebral fractures more frequently than non-smokers, and the consumption of excess alcohol can decrease bone formation. Aluminum-containing antacids, caffeine, carbonated soda, and junk food should also be avoided.
Exercise
Two types of exercises are important for building and maintaining bone mass and density: weight bearing and resistance exercises. Jog, walk, weight-lift, swim, dance – exercise is best when you enjoy it!
Calcium
Increase your intake of green, leafy vegetables, seeds, tofu and whole, fresh foods. Look for calcium-rich foods like low-fat milk, cheese, broccoli, and others. Foods often fortified with calcium include orange juice, cereals and breakfast bars. Boost the calcium content of meals by adding nonfat powdered milk to puddings, homemade cookies, breads or muffins, soups, gravy, casseroles and even a glass of milk. Highly absorbable calcium supplements include: microcrystalline hydroxyapatite concentrate (MCHC), or calcium malate, fumarate, succinate, glutarate or citrate.
Vitamin D
Vitamin D comes from 2 sources: through the skin following direct exposure to sunlight (15 minutes per day in the summer), and from diet. 400-800 IUs of Vitamin D are recommended, which can also be obtained from fortified dairy products, egg yolks, saltwater fish and liver. Other helpful nutritional supplements can include Vitamins D & C, magnesium, zinc and silica.
Boost Your Calcium Intake
CALCIUM SUPER FOODS!
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
swiss cheese 50g = 493mg
cheddar cheese 50g = 353mg
milk 250ml = 315mg
plain yogurt 175ml = 292mg
canned salmon 213g = 242mg
almonds 125ml = 200 mg
sesame seeds 125ml = 100mg
cooked soybeans 250ml = 175mg
figs, dried 10 = 270mg
broccoli, raw 125ml = 38mg
orange 1 medium = 52mg
banana 1 medium = 10mg
lettuce 2 large leaves = 8 mg
Introducing: Monthly Referral Draw
Do you know someone who could benefit from our services?
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Send them our way! We are always happy to see new people come through our door. Our mission is to help as many people as we can achieve improved health and a well balanced lifestyle, by increasing awareness and encouraging healthy habits.
Next time you are in the office ask about our monthly referral draw!
Coming up at Lifewise Health & Wellness
Upcoming Events
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
NEW: Stretch & Strengthen for Sport - Now taking registration!
Pilates – Next Six-week Session Begins November 11th
Coming Soon: Wellness Workshops with Holistic Nutritionist, Sarah Dobec.
New Classes @ Lifewise!
Pilates: Wednesdays 6:00pm
Corrective Exercise: Fridays 12:00 pm
Stretch & Strengthen for Sport: Saturdays 1:00 pm
Fall Yoga Schedule
Yoga Basics: Tuesdays 7:30 pm *NEW
Level 1: Tuesdays 6:00 pm
Thursdays 7:30 pm
Level 2: Thursdays 6:00 pm
Level 3: Wednesdays 9:30 am *NEW
Restorative: Wednesdays 11:00 am
New Personal Training Classes
STRETCH & STRENGTHEN FOR SPORT
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Beginning Sat. November 14th
This six-week program incorporates dynamic stretching and stability exercises that balance and improve muscular control.
We teach sport-specific, functional movements that incorporate all muscles and joints in exercises that strengthen the body as a complete unit.
In this course, muscles are not isolated, but must work together, encouraging appropriate strengthening and recruiting of large, small and stabilizing muscles, decreasing chances of injury during play.
SATURDAYS 1-2pm
6 weeks session $90
Call to Register
Stress Management
Do You Recognize these
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
Symptoms of Stress?
Behavioural – Drinking too much, eating too much or too little, fidgeting, fist clenching, talking too fast or too loud.
Emotional – Anger, defensiveness, depression, irrationality, listlessness, mood swings, worry.
Mental – Confusion, memory problems, poor concentration, racing thoughts, vivid dreams.
Physical – Cold hands and feet, grinding teeth, headache, heart palpitations, increased sweating, indigestion, itching, loss of libido, sore neck, rapid breathing, tense muscles, weight loss or gain.
Some Essential Coping Skills...
We all cope with stress in different ways – some of us far more effectively than others. To shed some light on which coping skills blunted the health effects of stress most reliably, University of Chicago researchers followed a group of business executives for eight years as they faced the ups and downs of running a company. Those who stayed healthiest shared these traits:
1. They didn’t distort problems. They viewed the curve balls in life as challenges and opportunities rather than threats to be feared.
2. They reached out to others. Each set aside time for projects they felt were meaningful – for instance, ones involving community.
3. They felt in control. They set realistic goals and, if needed, readjusted those goals to make them more attainable.
Quick Tip: Busy people often drown themselves in clutter. Such chaos can amplify stress, especially if important things keep vanishing. Spend time each day getting rid of superfluous stuff. As a rule, if you haven’t used it in a year, you don’t need it.
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