April Newsletter

April 2010

• How much calcium do I need for healthy bones?
• Taking care of your shoulders
• Managing Midlife Weight Gain Seminar starts next week

How much calcium do I need for healthy bones?

Many of us are concerned with getting enough calcium in our diets, which is to be expected given there’s so much publicity about calcium and bone health.

In reality, many women around the world consume far less calcium than Australians do, mainly because they eat less dairy food. These populations also tend to have lower rates of osteoporosis than us.

Ironically, too much calcium in the diet can inhibit the absorption of magnesium, another important mineral for bone health. Vitamin D is also essential, perhaps even more so than calcium. Other crucial nutrients include vitamin K and boron.

Ultimately, bone health depends on a number of factors, including diet, vitamin D levels, exercise, stress and hormonal balance.

A diet high in vegetables and fruit, with enough protein and healthy fat, and minimal grain and sugar will maximise hormonal balance. Despite the strong promotion of dairy products, dairy isn’t necessary for adequate calcium intake or healthy bones, and many of the highly processed (sweetened, low fat) dairy products sold in supermarkets are better left on the shelves. If you eat dairy, make sure it’s good quality and minimally processed. Other healthy sources of calcium include leafy greens, nuts, broccoli, sweet potatoes and fish such as wild salmon and sardines.

Be wary of excess caffeine and alcohol. Caffeine encourages calcium excretion and alcohol can reduce bone density and strength over time.

We are increasingly recognising the importance of vitamin D, which also seems important for immunity and cancer prevention. Sensible sun exposure can contribute to this, but have a blood test — it’s called a hydroxyvitamin D test — to check your levels and identify whether supplements are required. Excess vitamin D is also a problem, so don’t take supplements ‘just in case’.

Do regular weight bearing exercise to maintain bone density. You may need to build up to doing this. Walking is touted as all you need, and brisk walking, walking up hills, and more vigorous bursts are highly beneficial. But you also need to exercise your upper body to stay functional and keep a healthy spine.

Finally, don’t put up with chronic stress. Excessive secretion of stress hormones appears to be a major factor in osteoporosis (and many other conditions). We are our own worst enemies, struggling on rather than acknowledging that we need a hand. Too many women think that it’s a burden to others and a sign of weakness if they need support. But it’s not healthy to live life being worried, overwhelmed or anxious, and if you’re in that place, it’s important to give yourself permission to deal with it.

In summary, calcium is just a part of the picture. Bones are living tissue, and they need a healthy lifestyle all round to stay strong.

Taking care of your shoulders

Many of us have shoulder problems, often due to accidents, repetitive strain (e.g. from carrying children or heavy handbags for many years), or a forward posture from prolonged sitting. Since our shoulders link to our neck, chest and upper back, chronic problems can affect much of our upper body.

It’s important to remember that the shoulder joint is designed to give us a big range of movement. To do this it needs to be a little unstable. Hips, by comparison, are more tightly held in their sockets. Shoulders also involve an intricate range of muscles. This combination of instability and complexity means we need to treat them with care.

Our modern lifestyle is responsible for most neck and shoulder problems. We sit for too long, slumped forward and holding tension, and don’t do enough stretching and strengthening to compensate. When you sit, imaging a string running from your tailbone up through the top of your head. This causes you to lift your spine slightly. While slumping feels normal, and lifting takes effort, we need to get used to the feeling of lifting up out of the hips and at the chest, while keeping the curve in our lower backs. Take that with you into the rest of your life.

If you have tight, sore spots around your shoulder blades, get someone to work their thumb around the spot in circles for 2 or 3 minutes, and the pain should ease. Lying on a foam roller at the right angle can do the same thing.

If you need to do a lot of desk work, get up every hour and stretch. To counter a forward lean, join your hands behind your back, open your chest and draw your shoulder blades together.

Don’t pass off shoulder stiffness and soreness as ‘just old age’. Mostly it’s a sign that you need to use your body differently, so get help from a professional. Over time, releasing, stretching, strengthening and new habits can make a big difference.

Managing Midlife Weight Gain Seminar starts next week

A reminder that this three-part seminar starts next Tuesday evening 13 April, and goes for three Tuesday evenings. This is a great opportunity to understand the factors that impact your weight in middle-age and to start making a lifelong difference.

For more, click here.


Hope you had a fabulous Easter break!

Until next time

Dr Rhonda Anderson

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