Health professionals october 2017

HEALTH

PROFESSIONALS Brought to you by The Adviser

Summer is on its way and this puts many in the mindset to get their body summer ready. But it is just as important to ensure your mind is ready to get you there.

See inside this feature for useful health and fitness information.

See inside this feature for useful health and fitness information.

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The Adviser. Australia No. 1:1376 Wednesday, October 18, 2017 – Page 29

HEALTH

PROFESSIONALS Brought to you by The Adviser

is good for you FINDING time to relax doesn’t have to be taxing. A short 15 minute session can help you de-stress and believe it or not, relaxation is good for you.

MEDITATE A few minutes of practice per day can help ease anxiety.

Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress. It’s simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting, out loud or silently, a positive mantra such as ‘I feel at peace’ or ‘I love myself.’ Place one hand on your belly to sync the mantra with your breathing. Let any distracting thoughts float by like clouds.

BREATHE DEEPLY Take a five minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure.

BE PRESENT Slow down.

‘Take five minutes and focus on only one behaviour with awareness. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground.

Enjoy the texture and taste of each bite of food.

When you spend time in the moment and focus on your senses, you should feel less tense.

TUNE IN TO YOUR BODY Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.

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SOUND MIND, BODY AND SOUL… Relaxation is important for a sound mind, body and soul. Photo: Supplied.

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Caring for Our Community Foods for a

summer ready body LOOKING for a natural way to get your body ready for summer? All you have to do is put these foods on your grocery list.

BANANAS The potassium in bananas will help flatten your belly.

Potassium is a nutrient that helps the body flush out water and sodium, two things that make you appear bloated.

Conversely, foods like potato chips and pickles are packed with sodium and can force your body to retain water, which makes you swell. Besides providing a healthy dose of potassium, bananas also increase bloat-fighting bacteria in the stomach.

CINNAMON Cinnamon turns off fat genes.

The sweet spice helps reduce levels of the hormone, insulin, so less of the sugar you consume is stored as fat.

Sprinkle it in your coffee, in Greek yoghurt, on apple slices, or in your morning cereal and start seeing results.

BEETS Beets are a natural detoxifier.

These roots contain a type of antioxidant called betalains that help repair and regenerate cells in the liver, the body’s primary detox centre.

SWEET POTATOES The carotenoids in sweet potatoes will improve your skin complexion.

Rather than getting a fake tan, cook up some sweet potatoes. You’ll get a sun-kissed complexion from the carotenoids, an organic pigment that gives the spuds their orange colour. This antioxidant also helps to stabilise

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blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. What’s more, sweet potatoes’ high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.

GREEN TEA Green tea helps to clear out your fat cells.

Adding a cup of green tea to your daily regimen can help fire your fat furnace by controlling blood sugar and quashing hunger. It’s all thanks to the powerful and unique catechins found in green tea, antioxidants that blast adipose tissue by triggering the release of fat from fat cells (especially in the belly), and then speeding up the liver’s capacity for turning that fat into energy.

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Your vitamins and minerals from A to Zinc

Vitamin G VITAMIN G is evidently a substance of coordinate importance with the longer known vitamins as an essential factor in normal nutrition and deprivation or serious shortage of this substance results in widespread injury to the body. Conversely, the liberal feeding of this substance may be expected to play a significant part in inducing a better-than-average nutritive condition.

Breads and cereals are often fortified with Vitamin G (riboflavin). Fortified means the vitamin has been added to the food. Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light. Vitamin G is involved in carbohydrate metabolism as an essential coenzyme in many oxidationreduction reactions. riboflavin is essentially nontoxic.

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Certain groups of people are at a greater risk being deficient in Vitamin G deficiency. They are individuals with kidney disease who are being treated with dialysis; individuals with absorptions problems; women who are pregnant with more than one fetus; and women are breastfeeding more than one infant. In addition, chronic disease such as cancer, heart disease, and diabetes mellitus are known to trigger Vitamin G deficiency

FOODS RICH IN VITAMIN G • • • • • •

Eggs Green leafy vegetables Lean meats Legumes Milk Nuts