Liz Hartshorn, LMT Craniosacral Therapist
Healthy Tidbits!
Yoga for Weight Loss?
While any form of physical activity will help to burn calories and thus support weight loss efforts, some exercises are gentler on the body than others. Yoga is an effective and enjoyable way to burn calories, increase muscle mass (which in turn burns more calories) and enhance stretching, which is important for keeping joints limber and preventing injury. If yoga classes seem too intimidating, read up on the practice of yoga and begin doing poses on your own. You may consider renting or buying a yoga DVD as well. Then, once you feel comfortable, look around for a yoga studio in your area. You are sure to feel the benefits - both physical and mental - that yoga provides. It is typically recommends that a person new to yoga splurge on a 1:1 session with a yoga therapist to better identify goals and limitations; then you can enter a class and know what postures to avoid and simply go into child’s pose or rest.
Walking for Heart Health
Walking is an ideal way to get daily exercise - it strengthens almost every major organ in the body, promotes heart health and boosts the immune system. But have you considered howto best put one foot in front of the other? Your walking habits can have an impact on how much benefit you get from each outing. Keep the following in mind when walking:
- Walk with your head erect. Look ahead and train your sight 10 to 20 feet ahead of you. If you need to check the ground to avoid obstacles, lower your eyes, not your head.
- Keep your back straight. Stretch your spine so your shoulders are level and square, and tuck your buttocks in.
- Bend your arms. Flex your elbows at close to 90-degree angles and let your arms swing at waist level.
- Take shorter, measured steps, with your feet striking the ground with the heel and pushing off with the toes. Too long a stride can throw you off balance.
- Avoid lowering your head, thrusting your trunk forward or letting your arms dangle listlessly at your sides.
Feeling Blue? Look at Your Diet
Increasing your intake of foods that provide omega-3 fatty acids (wild Alaskan salmon, sardines, walnuts and freshly ground flaxseed) can help, perhaps by correcting overactive cell signaling in the brain, which appears to be linked to depression. You may also want to consider taking an omega-3 fatty acid supplement with more DHA than EPA. In addition, avoid caffeine and alcohol, which can worsen symptoms.
Worried about Lung Cancer?
November is Lung Cancer Awareness Month; in addition to prudent supplementation and making positive lifestyle choices (such as not smoking), following a healthy diet may play a significant role in reducing the risk of developing lung cancer. Keep your lungs in top shape by following these healthy dietary tips:
- Add more natural antioxidants. Apples, tomatoes and oranges are especially helpful in nourishing the lungs.
- Add carrots, yellow squash and dark, leafy greens for their lung-protective carotenoids.
- Drink plenty of water to help flush out toxins.
- Eat whole soy foods - the phytoestrogens they contain may have cancer-protective effects throughout the body.
- Keep in mind that antioxidants and carotenoids from foods are your best source. While supplemental mixed carotenoids may offer some benefit, you should avoid taking isolated beta-carotene, especially if you are, or were, a smoker - higher doses may actually increase the risk of lung cancer.