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A Heads-Up on Posture: Don't Be a Slouch!

4:57 PM | Labels:

Standing up straight is only part of the picture. Learn how the way you sit, sleep, and carry items can keep you pain-free. 


When I was a child, my grandmother was constantly after me, saying, "Sit up straight! Don't slump in the chair! Walk tall!" At just about every family gathering, I could count on Grandma giving me a lecture about posture. The message was the same even as I got older. In my teenage years, the reminders became a source of embarrassment and sometimes I would actually try to hide to escape her persistent pestering!
Well, now I'm an adult with children of my own. Often, while observing my youngest, the faint stirrings of Grandma's voice resound in my head. I'm actually surprised to hear my own voice echoing her very words to this child!
How Poor Posture Happens

Poor posture is easy, whereas adapting habits of good posture often requires conscious effort. Most people do not think about their posture until someone brings it to their attention. The benefits of good posture far outweigh the ease of slouchy poor posture.
You could say that poor posture habits have followed trends in society. Children carry huge overloaded backpacks, adults lug briefcases to work, and thousands of people spend hours hunched over computers, whether for work or play.
Poor posture is not only habitual, but is also seen in people with low self-esteem, degenerative problems affecting the spine, pain-causing muscle guarding, and obesity.
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Change takes willpower. However, the rewards of good posture are well worth the effort. You will feel great, and your physical appearance will look tall and confident.
What Does Good Posture Look Like?

The body is straight, but not robotic. The appearance is relaxed, as the ears, shoulders, hips, knees, and ankles align in one straight line. If you hung an imaginary plumb line from the earlobe, the line would hang straight through the middle of the anklebone. Good posture means there is musculoskeletal balance. This balance helps to protect the joints in the spine from excessive stress. It also guards against injury and possible deformity. Good posture is a great tool to help prevent pain.
Starting Your Day

  • Stand up and stretch your arms above your head. The American Chiropractic Association (ACA) suggests, "Do the 'hug your best friend.' Wrap your arms around your body and turn as far as you can to the left, then to the right."
  • Exercise regularly to keep the abdominal muscles strong to help support the spine.
  • Avoid wearing high-heeled shoes. Choose shoes that offer good foot support and comfort. Some styles can affect the body's center of gravity. Flat shoes are better.
  • Look at yourself in the mirror. Is your posture good? Think about your posture and how to maintain it throughout the day's activities. Practice makes perfect!
Purses, Backpacks, and Briefcases

Carry only the items that are required for each particular day.
Avoid a heavy purse, tote, or bag worn over one shoulder. This can place too much weight on one side of the body and can cause neck, shoulder, and back pain. If you must use a bag or briefcase with a single strap, make sure the strap is padded and wide. The ACA suggests wearing a strap that is long enough to place over the head, and rest the strap on the side opposite the bag or briefcase. This can help to distribute the weight more evenly.
People of all ages use backpacks today — preschoolers, students, office employees, teachers, backpackers, even grandparents! Many people pack the backpack to its absolute capacity. Some children carry almost as much weight in their backpack as they weigh! A loaded backpack should not exceed 15 percent of the body's weight and never more than 25 pounds. Consider the following backpack tips:
  • Choose a backpack made of a lightweight material.
  • Make sure the shoulder straps are adjustable, wide and padded. A backpack with a waist/hip strap is preferable. Wear the pack with both shoulder straps and hip strap.
  • Pack heavier items close to the back. Backpacks with many compartments will help you equalize and distribute the load. Pointy objects should be packed away from the wearer's spine.
  • Parents can talk to their child's teacher and arrange for a separate set of books to be kept at home, eliminating the need to haul books back and forth.
Working at a Desk: Posture-Friendly Tips

  • Choose office furniture that is ergonomically designed and that fits your body.
  • Sit with your back against the back of the chair with knees at hip level. Consider using a footrest. A small pillow or rolled towel placed at the lower back can offer needed support.
  • The workstation or desk should be at elbow height. Adjust chair height to meet this need.
  • Sit with your shoulders straight and parallel to the hips.
  • Don't slouch or lean forward to view work or the computer monitor. Either move closer to the work or move the work closer to you. Tilt the monitor so the center of the screen is at eye level for easy viewing.
  • Don't cradle the phone between your head and shoulder! It is much better to use the speakerphone or hold the phone in your hand.
  • Get up, walk tall, and stretch often.
Going to Sleep

A firm mattress will help keep your spine aligned! However, a few other tips to maintain great posture during sleep include:
  • Don't sleep on your stomach. Sleep on your side or back.
  • When lying on your back, place a pillow under your knees. This will ease low-back tension.
  • When lying on your side, place a pillow between slightly bent knees. This will help keep the spine straight.
  • Although oversize cushy pillows are inviting, they do not benefit your spine. Instead, use a pillow that allows your head to align with the rest of your body.
Of course, there are hundreds of other ways to help establish a lifestyle supporting good posture. Your doctor or chiropractor can give you many personalized tips to help you gain the benefits good posture offers.

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7 Secrets of a Good Diet

9:18 PM | Labels:

Follow these tips to stay on track with your healthy eating plan.
Healthy Food Secrets
To help you stay on track with your healthy eating plan, follow these tips:
  • Do not skip meals. Skipping meals may cause your metabolism to slow down or lead you to overeat at your next meal.
  • To lower your risk for chronic diseases, such as coronary heart disease and type 2 diabetes, select high-fiber foods like beans, fruits, vegetables, and whole-grain breads and cereals.
  • Choose lean beef, turkey breast, fish, or chicken with the skin removed over fattier meats.
  • Have three daily servings of vitamin D–fortified dairy products, like low-fat or fat-free milk, yogurt, or cheese. You can also take a daily calcium and vitamin D supplement.
  • Choose foods fortified with vitamin B12.
  • Keep healthy snacks like dried apricots, whole-wheat crackers, peanut butter, low-fat cheese, and low- sodium soup on hand. Stay away from snacks that are high in fat and sugar, like cake, candy, chips, and soda.
  • Drink plenty of water or water-based fluids.

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The Osteoporosis Prevention Diet

9:17 PM | Labels:

A calcium-rich diet can help fight osteoporosis, and the sooner you begin, the better.

By Madeline Vann, MPH
Medically reviewed by Lindsey Marcellin, MD, MPH
 
If you are concerned about osteoporosis and maintaining healthy bones, simple changes to your diet can help. Eating a variety of foods rich in calcium, vitamin D, and other vitamins and minerals is essential to long-term bone health.
the osteoporosis prevention diet
“Nutrition plays a key role in building and keeping bones strong,” says Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern in Dallas. “Bone cannot build the matrix of tissues it needs for optimum strength without optimum nutrition. Bones are made up of more than just calcium. You need adequate protein, vitamin D, vitamin K, and the right amount of phosphorous, too.”
Calcium Plus: Creating a Bone-Healthy Diet
The first thing you can do to get more calcium through your diet is to incorporate dairy products into each of your meals. “Low-fat or skim dairy foods add needed calcium, vitamin D, and protein to any meal,” says Sandon.
Look for a low-fat label on these calcium-rich dairy options:
  • Yogurt
  • Milk
  • Cheese
  • Cottage cheese
Other foods that include calcium and vitamin D include:
  • Beans
  • Almonds
  • Canned sardines with bones
  • Canned salmon with bones
  • Fortified cereal, juice, or soy milk

Calcium: Bone Up on the Recommendations
It is important to get the recommended daily value of calcium for your age. These guidelines can serve as your point of reference:
  • Ages 9 to 18: 1300 milligrams (mg)
  • Ages 19 to 50: 1000 mg
  • Ages 51 and above: 1200 mg
These numbers may seem intimidating, but are less so when you consider that a single 8-ounce serving of milk provides 300 mg of calcium. National surveys suggest that many women and girls get less than half of the recommended daily amount of calcium. It is never too early — or too late — to begin adding calcium to your daily diet. Two to three cups of milk per day, a few slices of cheese, and perhaps some yogurt, can provide most people with adequate amounts of calcium. It is possible to get too much of a good thing, though — consuming more than 2,500 mg per day of calcium is not recommended. However tempting it may be to snack on cheeses and other dairy products throughout the day, getting too much calcium can cause problems with absorbing other important minerals, so be sure to stay within your recommended range.
If you are unable to digest dairy products because of lactose intolerance or another digestive issue, you may be able to get calcium from supplements or other food sources. Still, Landon says dairy products remain the best source of calcium and recommends yogurt as an option for those who are lactose intolerant: “Yogurt has enzymes that break up the lactose, so most people can tolerate yogurt without problems. Also, people who are lactose intolerant can try drinking milk or eating cheese with meals to lessen symptoms. There are also many lactose-free milks on the market,” says Landon.
Calcium’s Helper: Vitamin D
Vitamin D plays an important role in the process of bone building. Without it, your body cannot get calcium from the foods you eat. Most adults need at least 400 IU of vitamin D each day; those who do not get enough vitamin D are at increased risk for osteoporosis. “To really get enough vitamin D naturally, you need to spend about 15 minutes [without sunscreen] in the sun each day,” says Sandon. “Food is a very poor source of vitamin D.” That said, eggs, saltwater fish like cod and mackerel, and fortified milk are some dietary sources of vitamin D. Vitamin D supplements may be particularly useful for people who are homebound or live in areas where there is less sunlight.
Eat Your Fruits and Vegetables
Variety in your diet is also important for bone health. A study of 171 adults showed that those whose diets were more alkaline, which results from eating many different types of fruits and vegetables, retained more calcium.
For good bone health, simple changes such as eating more dairy for calcium, getting 15 minutes of sunlight daily, and eating your veggies can effectively help to protect you from osteoporosis

 

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