How to keep joints and bones supple for life

One of the most familiar physical signs of ageing is aching hips and knees and soreness in our bones caused by reducing bone mass. Of course wear and tear – walking around on one pair of hips and knees for several decades, or serious sporting activity, can lead to soreness but there are natural ways to help yourself.

Orla Duffy is a Community Dietitian in the HSE and member of the Irish Nutrition and Dietetic Institute. “An adequate calcium intake at all stages of life, in combination with an active lifestyle will help ensure that bones are as strong as possible,” she says. “The Food Pyramid recommends that children and adults need approximately three servings a day, and low-fat dairy products have as much calcium as full fat versions. As vegans do not eat dairy products they need to take care that their diet contains sufficient calcium and choose from soya products, such as tofu and soya drinks, that are fortified with calcium to meet their calcium requirement.

“Vitamin D is essential for healthy bones because it aids the absorption of calcium from food,” says Orla. “It is mainly produced in the body by exposure of the skin to sunlight. However, because of Ireland’s northerly latitude, in the months between November and March there is an inadequate quality and quantity of sunlight to enable sufficient production of vitamin D by the body.

“Vitamin D is found in a small range of foods including oily fish, egg yolks and fortified foods such as milk and breakfast cereals and infant formula. In addition, offal meat such as liver and kidney is a good source of Vitamin D but these foods are not suitable for infants and pregnant women because they provide too much Vitamin A. Eating oily fish twice a week will provide approximately half your vitamin D requirement for the week.”

Orla says that people who suffer from joint pain should include omega-3-rich oily fish in their diet. Omega 3 fatty acids reduce the activity of enzymes that are responsible for damaging the protective cartilage around your bones and joints.

Diets low in antioxidants, particularly vitamins A, C and E, may predispose some people to joint problems. Supplement your diet with additional fruits and vegetables. “Most bone pain is caused by inflammation and taking natural anti-inflammatories such as ginger can help,” says Orla. “Consider incorporating ginger in your diet more often - have a cup of ginger tea, add it to stir-fries and curries, and it’s also delicious with stewed rhubarb.” Other good anti-inflammatory foods include olives, red onions and turmeric.

It’s common sense that carrying any extra weight will put added strain on your joints, so try to lose weight if you are experiencing pain or stiffness. Weight-bearing exercise such as walking is ideal.

Avoid drinking fizzy drinks as these leach the calcium from your bones.

Make sure you are eating enough protein from meat, fish and eggs as well as lentils, nuts, seeds, beans and chickpeas, as protein is also needed to maintain bone mass.

Consider taking up weight-bearing exercise such as walking or pilates which corrects the posture and strengthens muscles, alleviating pressure on joints.

Did you know?

• A groundbreaking study into how K2 (menaquinone-7) prevents bone loss and improves bone strength in postmenopausal women was published in Osteoporosis International recently.
• In total 244 women were included in the randomised study and divided into a placebo group and a group receiving one capsule of 180 mcg of MK-7 daily for 36 months. The bone mineral density was measured by DXA at the beginning of the study and after one, two and three years of treatment.
• After three years of supplementation, clear improvements were seen in the percentage of bone minerals and bone mineral density in the lower back vertebrae and the femoral head. Also the loss of vertebral height was significantly less and bone strength had improved.
• Dr Cees Vermeer, Principal Investigator for the study at VitaK laboratory at Maastricht University says, “This ground-breaking study shows that nutritional supplementation, with menaquinone-7 during three years, prevents bone loss in postmenopausal women. With this research we also confirm that the health benefits of vitamin K2 are best shown over longer periods than we first assumed”.
• The patented supplement which was used in the study contains natural vitamin K2 (menaquinone-7) extracted from a fermented food source. Menaquinone-7 is a special form of vitamin K2 which stays active for longer in the body and has a larger activity than other forms of vitamin K.

Bone-friendly supplements

• Vitamin D – helps get the calcium into your bones, but hard to get from food. Take a daily supplement and if you already have pain, go for a higher dose.
• Vitamin B12 – keeps levels of homocysteine (an amino acid linked to bone fracture) down.
• Glucosamine sulphate – found naturally around joints but only available to eat as the crushed shells of shellfish.
• Omega-3 fish oils – potent anti-inflammatories because they turn into type-3 prostagandins, which switch off pain and swelling.
• Vitamin K2 – see above for more on this.
• Ask your local health store for a bone-friendly supplement as there are a variety on the market.

The basic principle of the alkaline diet is to cut down on foods that lead to acid forming in the body and tipping the body’s pH towards acidic levels. These include processed foods, caffeine, alcohol, sugar, dairy, meat and wheat. Too much of these foods can lead to a body that is too acidic with the attendant symptoms of bloating, weight gain and feeling sluggish as well as skin complaints, dull hair and in some cases more serious issues in the long term.

Honestly Healthy, eat with your body in mind, the alkaline way by vegetarian chef Natasha Corrett and nutritional therapist Vicki Edgson is a new diet and recipe book that looks specifically at alkaline diets.

According to Vicki Edgson “we maintain that you should look to eating 70% alkaline. Eating alkaline is a choice which isn't difficult at all - If you choose foods from nature, such as vegetables, some fruits in season, nuts and seeds, and occasional wholegrains, and cook them yourself, thereby avoiding all the flavourings and additives found in commercially-produced foods, you will feel the benefits in a very short time.

“The benefits of the alkaline approach are endless – improved digestion, banished bloating, weight loss, clear skin, bright eyes, increased focus and attention, better sleep, lighter mood and greater energy.”

Heather Leeson, a nutritional therapist at Positive Nutrition in Rathmines, Dublin says, “The science of the alkalising diet is a little controversial. However, many of its principles such as eating more vegetables, particularly leafy green veg and limiting red meat, caffeine, sugar, refined grains, processed foods and artificial sweeteners are very healthy principles for all of us to adopt.

“We should all be eating more green vegetables, and alkaline foods such as spirulina, wheatgrass and broccoli are great, especially when made into a smoothie. Green leafy vegetables are in general what most people are missing. On initial appointments in our clinic I estimate that only about 15% of the people I see are eating enough vegetables.”

Heather has a few words of warning though, for anyone thinking of converting to an entirely alkaline diet. “On an alkalising diet it is more difficult to get a good variety of protein and also enough omega-3 essential fats,” she says. “It is also difficult to get sufficient levels of B12. And because the diet is so low in fat, some people are more likely to become deficient in fat-soluble vitamins such as vitamin D. We tend to recommend alkalising diets less for weight loss and more for bone health.”

Water can play a role in helping to keep the body at the correct pH. According to Graham Botfield, a qualified and registered nutritional therapist and technical advisor to Wisdom of Nature: “The body’s acid-base balance is important as excess acidity is a cause of inflammation. Furthermore, the pH level of water is very important for the body’s well-being. The consumption of acidic water, which contains an inferior level of minerals, chlorine, sulphates or nitrates, as well as acidic food, can hinder the body.

“Modern water filters contain some or all of the following elements that turn tap water into spring water,” says Graham. “A ceramic filter that removes substances such as iron rust, sediment and germs; activated carbon to remove chlorine, THMs (trialomethane chemicals), organic chemicals, nitrates and sulphates; silver activated carbon (colloidal silver) that removes chlorine, organic chemicals and kills bacteria and parasites such as salmonella and Escherichia Coli; and silica sand that removes acidic components giving the water a better taste. Zeolite removes heavy metals (lead, copper and cadmium) and softens the water. And some filters have coral stones in the mineral tray that release minerals and oxygen to help adjust the pH level of the water, to make it slightly more alkaline.“

If you think your diet is too acidic you could consider following a more alkaline diet for a period of time. Ask your local health store if they sell pH strips. Testing your urine pH before and after undertaking an alkaline diet, and seeing how you feel on the diet, can give you an indication of whether an alkaline diet is of benefit to you.

Check with your professional healthcare practitioner before you start any new diet, especially if you have medical issues.

Honestly Healthy, eat with your body in mind, the alkaline way by Natasha Corrett and Vicki Edgson is published by Jacqui Small

Alkalising supplements and foods

Whether you decide to try a more alkaline diet or not, there are a number of supplements you can take to balance your blood pH levels.

pH-balancing supplements are particularly helpful for anyone who is on a diet as dieting can increase the body’s acid pH level.

Alkalising minerals you can take as supplements are magnesium, potassium and calcium.

Seaweed is full of minerals and there are lots of different kinds available in Ireland.

Greens supplements such as fruit and vegetable powders can be easily added to your diet.

If you are making a juice packed with green vegetables and fruit why not add some of the following: spirulina, wheatgrass, hemp protein powder, probiotic powder, raw flax seeds, maca or omega oils?

GREEN SMOOTHIE RECIPE:

• 1/4 fresh pineapple
• 1 cup coconut water
• 1 apple, quartered and deseeded/handful fresh or frozen berries
• avocado, peeled and stoned
• 3 handfuls baby spinach
• handful fresh coriander (optional)
• 1 inch piece fresh root ginger

Place all ingredients in a blender and blend. Add in extra water to thin out the smoothie.

Recipe from Positive Nutrition

Sleep is essential to life, and if you don’t get enough of it research has shown that it can take its toll on your body and your mind. Memory loss, loss of motivation, a reduced ability to make decisions as well as weight gain, reduced immunity, mood swings, headaches and loss of libido are just some of the consequences of broken sleep.

Sammy Margo is a sleep expert and author of The Good Sleep Guide. The main problem, she says, is that “We are sedentary but our minds are over-active and we find it hard to switch off at night.”

Rude Health magazine asked Sammy for some tips on how to solve the most common sleep issues.

Finding it hard to fall asleep at night?

You know you are tired, you’ve had a busy day, but you just lie there with your eyes wide open and can’t seem to drift off no matter what you do. Some of the classic sleep remedies still hold true:

• Have a bedroom routine where you do regular things you associate with sleep such as reading.
• Take a warm bath - add several drolis of essential oil such as lavender, lemon or chamomile to the water.
• A few drops of lavender, rosemary or chamomile essential oils in an oil burner can give off a relaxing scent.
• An audio book, podcast or sleep app with a relaxing voice can be good to help you drift off.
• Ask your partner to give you a neck and shoulder massage, or better still make love.

Food and drink also play a role in your ability to drop off:

Try to give yourself two to three hours between eating and going to bed.

Avoid greasy takeaways close to bedtime because your stomach will have to work hard to digest it and the chemicals in spicy food can make you more alert.

Avoid drinking caffeine late at night. Try a herbal tea such as jasmine and chamomile or drink warm milk - it really does aid sleep, and it’s not just for babies. This is because milk contains a protein called tryptophan that helps the body to go to sleep. When the milk is warmed it activates the tryptophan.

Other foods that contain tryptophan include kidney beans, oats, eggs, almonds, tofu and, bananas - “practically a sleeping pill in a skin,” says Sammy Margo.

Feeling anxious about life or stressed about work?

It’s normal to feel stressed by job-related pressures, family or relationship problems, but this can lead to waking up several times a night.

“This is the most tricky sleep problem,” says Sammy. “It often affects women who become light sleepers once they have children.” She suggests the following:

Try writing down what is worrying you even if you cannot do anything about it.

Or try Progressive Muscle Relaxation (PMR) - lie in bed tensing and relaxing your muscles in groups from your toes right up to your forehead. Go up and down your body until you feel yourself dropping off.

“Keep to the 20 minute rule,” says Sammy. “If you wake up, don’t lie in bed for more than 20 minutes. Do something simple - empty the dishwasher, do the ironing, read a magazine article or drink chamomile tea. Then make the bed again and get back in.”

Night sweats due to menopause?

For women, night sweats can be a symptom of hormonal changes during the menopause - these can range from very mild to leaving you soaking even on cold nights. According to Sammy: “The main thing you need to sort is temperature regulation – your room should be 15-18°C and you need a much lower tog duvet than normal. Invest in a woollen duvet as they are heat regulating, and don’t go for a memory foam mattress as they can make you hot and sweaty. Turn pillows frequently at night or invest in a chill pillow - I travel with mine.”

Other tips include:

• Wear natural fibres such as cotton or sleep naked.
• Open a window or buy a small bedside fan.
• Keep a glass of cold water beside the bed for sipping.
• Avoid spicy goods, caffeine, smoking and alcohol.

“Studies also show that regular exercise and a healthy diet rich in fruit and vegetables, oily fish, nuts, seeds and wholegrains (including phyto-oestrogens found in soya, legumes, grains and vegetables) can reduce hot flushes significantly,” says Sammy.

Natural in-store remedies for insomnia

• Valerian tinctures can help some bad sleepers and won’t make you feel groggy in the morning.
• Avena sativa (oat) drops or hop based tinctures taken as drops 20 minutes before retiring can help you get off to sleep too.
• Foot patches that contain a calming blend of organic essential oils designed to draw out the toxins in your feet can help sleep too.
• Herbal teas such as chamomile and lemon balm are relaxing and caffeine free.
• B vitamins, magnesium and the amino acid l-theanine can all aid sleep.

Vitamins and minerals important for sleep

• Iron - found in green leafy vegetables and red meat and also available in highly digestible liquid formulations in health stores combined with vitamin C, which is needed to help iron absorption and avoid constipation.
• Zinc - found in oats and dairy products and chewable vitamin tablets.
• Vitamin B, in particular B6, B12, B3 and folic acid help you to avoid insomnia and sleep interruption by keeping the adrenal glands healthy. B vitamins are found in dairy products and lean meat, wholegrains and bananas, and oily fish, wheat germ and dried fruit.

The Good Sleep Guide by Sammy Margo is published by Vermilion.

Stress is an increasing burden in our daily lives. Nutritional therapist Irene Ní Fhlannúra offers some tips for tackling the problem naturally.

Nowadays increasing pressures and expectations are placed upon all sectors of society to do it all and have it all. As a result more and more people are struggling to cope with the demands that everyday life throws at them. Much of our stress today is perceived through our thought processes rather than a physical danger to our survival. Yet, as part of the stress response, our adrenal glands pump out stress hormones to prepare the body for a ‘fight or flight’ situation that never really manifests. Increasingly, this is having a devastating effect on our health.

Popping a pill?

One in every four prescriptions written in Ireland and the UK is for anti-depressants or anti-anxiety medications. However, people are increasingly realising that a pill won’t solve the issue but will instead mask some of the symptoms. The problems still exist underneath and must be dealt with one way or another.

Eating a balanced diet of complex carbohydrates, good quality protein, healthy fats as well as vitamins and minerals nourishes the body, providing it with the nutrients needed for health and vitality.

Foods rich in B-vitamins are increasingly important during stressful times to nourish the adrenal glands, for energy and immunity. These are found across a wide range of natural whole grains, pulses and vegetables and also from unprocessed protein-rich foods, such as fresh meat, fish and beans.

The gut factor

Often, with stress, the body will crave fast-releasing carbohydrates such as sugar, refined grains and junk food in an attempt to temporarily boost energy levels. These foods are stripped of the very nutrients the body requires, further exasperating the negative impact of the stress response.

Stress can be devastating to the digestive system and the ability of our body to absorb and utilise nutrients from food. Supporting the digestive system with clean, unadulterated, fresh food will enhance the functioning of the entire gut which is central to our overall health and wellbeing.

Suitable supplements

The stress mechanism depletes the body of vitamins B and C so it is important to replenish our levels of these vital nutrients. Vitamin B5 or pantothenic acid is particularly important to the adrenal glands (home of the stress hormones) and should be included in a B-complex formula. Herbal formulas specific to adrenal health include rhodiola and deglycyrrhized liquorice root extract.

Nutritional supplements to optimise digestion such as herbal bitters, digestive enzymes and probiotics can help to restore the digestive problems associated with stress. Immune-boosting formulations including vitamins A, C, E, zinc and selenium can be of particular benefit for chronic stress which often leaves us vulnerable to illness and exhaustion.

The happy hormones

Therapies can help to switch off the mind as well as the stress mechanism. Yoga, meditation, qi gong, buteyko and breathing techniques are essential for successful stress management.

Being physically active is a wonderful and natural way to deal with the excess energy brought about by raging stress hormones. Exercise, sport and physical activity not only liberates us from the effects of stress but also encourages the secretion of endorphins (happy hormones). Rest and good quality sleep is needed for repair and rejuvenation - a well-rested body and mind is always more likely to handle the daily grind than a tired, worn out body.

Try These!

• Herbal remedies like skullcap, valerian and cowslip are all good natural relaxants.
• Flower remedies such as impatiens, elm and vervain can help to ease stress.
• Vitamins A, B complex, C and E plus zinc and magnesium all help the body to cope with stress. Look out for them in supplement form.

You’ll get sound nutritional advice in health shops which are members of the Irish Association of Health Stores. Visit www.irishhealthstores.com for a store near you.

Irene Ní Fhlannura DipNT mNTOI is a nutritional therapist practising from Re Nua Nutrition Clinic & Healing Rooms in Co. Kerry.