Добрый вечер, друзья 🌙🌃😊
💠У нас как-то принято думать, что фитнесом занимаются исключительно, чтобы похудеть. И если человеку с возрастом удается сохранять нормальные объемы, то ему говорят: «Куда тебе худеть?».
💠Не будем голословными: на фото наша красавица, всего 47 лет😍 И худеть ей действительно некуда. Несмотря на это, а также на все страхи и сомнения, наша красавица💃собрала волю в кулак и все сделала для того, чтобы начать заниматься в тренажерном зале👏
💠Мы прочно ассоциируем старение с лишним весом, напрочь забывая остальные возрастные изменения, которые можно предотвратить, придя в тренажерный зал.
💠Сегодня речь пойдет об ОСТЕОПОРОЗЕ. 👉Остеопороз - это заболевание костной ткани, которое характеризуется повышенной ломкостью костей, вследствие недостатка кальция.
⏺Возникает он как следствие нарушения обмена веществ.
⏺Поскольку первопричина остеопороза гормональный дисбаланс, то чаще всего он встречается у женщин. Именно нам, входящим в «группу риска», следует особенно внимательно относиться к своему здоровью.
⏺Причин остеопороза масса. Некоторые из них, такие как генетические, невозможно изменить.
⏺Но помимо генетики существует ряд факторов риска, на которые мы вполне можем повлиять:
☑️ ненасыщенная кальцием и витамином D еда
☑️ гиподинамичный образ жизни
☑️ любая форма курения
☑️ чрезмерное употребление спиртных напитков
💠В качестве профилактики остеопороза врачи рекомендуют:
1️⃣ сбалансированное питание с содержанием кальция и веществ, способствующих его усвоению: магния, цинка, витаминов.
2️⃣ силовые нагрузки! Если на организм есть регулярная нагрузка, кости становятся более плотными. Если нагрузки нет, начинают побеждать разрушители-остеокласты. 👉Чем более активную жизнь мы ведем, тем плотнее и сильнее кости нашего скелета.
3️⃣ силовые нагрузки, упражнения на гибкость, координацию, укрепление осанки и мышц кора показаны не только для профилактики остеопороза, но и при уже существующем заболевании. Только при наличии остеопороза мы исключаем все упражнения с осевой нагрузкой на позвоночник, резкие толчки и ударные движения.
➡️ Так что все в тренажерный зал, товарищи!! 💪🏋😄
Всем спокойных снов и полного релакса 😴💕😊
**Physiology Lesson time** Why the heck should we take Collagen? I mean everyone! Men. You too! It’s not just about beautifying our skin and preventing wrinkles and giving us that GLOW. Although IT will do that it is SO important to include this fibrous protein into your regimen.
Collagen makes up a 1/3 of the protein in our bodies! This is the most abundant protein that is found in connective tissue. 70% of cartilage and 90% of tendons and ligaments AND 30% of bones contain COLLAGEN! It also increases blood flow to your scalp which will help more nutrients get to your hair which will give you super shiny, thick and stronger hair. It plays a role in maintaining healthy veins, arteries and optimizes brain function.
So why take it? Over time as we age, collagen breaks down and our bodies stop making collagen and elastin. Our skin, bones, muscles, brain function, blood flow will all suffer. With all the environmental stress (UV, sun, toxins, etc) and internal stress on our bodies collagen destruction is happening much sooner than it did decades ago. It is crucial to add a QUALITY collagen supplement to your regimen.
This is why I am SO excited about the NEW AdvoCare GLOW line!
They went above and beyond with their Medical advisory board and research team to create a collagen that also contains silica to boost our bodies natural collagen production and biotin to aid in healthy metabolism and the synthesis of enzymes to prevent and help hair thinning and improve skin tone.
Long post but super important! I started my AdvoCare GLOW regimen because being healthy on the inside is my priority!
If you have any questions please dont hesitate to ask! If you want to take a look the new line is under WELLNESS.
PLEASE READ...THIS IS IMPORTANT HEALTH INFORMATION !
Why is Vitamin D essential to healthy living ?
I was recently diagnosed with being vitamin D deficient, which would explain why I suffer from achy bones/joints and cracked teeth.
Having enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against a range of conditions such as cancer, type 1 diabetes, and multiple sclerosis.
Vitamin D has multiple roles in the body, helping to: *Maintain the health of bones and teeth.
*Support the health of the immune system, brain, and nervous system.
*Regulate insulin levels and aid diabetes management.
*Support lung function and cardiovascular health.
*Influence the expression of genes involved in cancer development.
If your physician diagnoses you with being vitamin D deficient you will probably be given a prescription for vitamin D supplements.
Sunlight is the most common and efficient source of vitamin D. The richest food sources of vitamin D are fish oil and fatty fish. Here is a list of foods with good levels of vitamin D:
cod liver oil, 1 tablespoon: 1,360 IU
herring, fresh, raw, 4 ounces: 1,056 IU
swordfish, cooked, 4 ounces: 941 IU
raw maitake mushrooms, 1 cup: 786 IU
salmon, sockeye, cooked, 4 ounces: 596 IU
sardines, canned, 4 ounces: 336 IU
fortified skim milk, 1 cup: 120 IU
tuna, canned in water, drained, 3 ounces: 68 IU
egg, chicken, whole large: 44 IU
We don't always have sunshine ☀️ but that's no reason to let Vitamin D levels dip during autumn 🍂 and winter ❄️ seasons. Vitamin D is fat-soluble which means our body is capable of storing it. Make sure your diet is rich in oily fish, eggs and tofu as well as lots of fresh produce - keep it all balanced 💪🏾 Vitamin D enhances the absorption of calcium and phosphorus - vital in maintaining healthy bones, brain function and reducing inflammation. As the season changes so do our body's needs - eat well and avoid coughs, common colds, fatigue and low moods - yes sure the sunshine feels good 😊but so does autumn and winter without it! 🍂💃🏻🎃🌳🎄☃️⛸⛷🎇#food#foodforfuel#foodplanning#vitamins#eatwell#nutritionist#eatmoreof#changeinseason#athlete#healthy#healthybones#makehealthychoices#sunshine
My day has consisted of tropical smoothies, lots of study and rain! 🌧 Uni is intense at the moment and it's so easy to get overwhelmed!
Smoothies are a great meal or snack, as they often contain fruit and calcium! Did you know that the average adults weight is made up of about 2% calcium?! Calcium is essential for the healthy functioning of the heart, muscles, blood and nerves! ❤
STRONG BONES ARE IMPORTANT 💪🏽
Osteoporosis is a condition that affects the bones causing them to become weak and fragile.
Weight training is key and can help protect your bones and ultimately prevent osteoporosis & related fractures!
Studies show that strength training over a period of time can help prevent bone loss and even help build new bone 💪🏽💪🏽💪🏽
Get in touch today & start enjoying the benefits strength training can have for you!! 😃
**Ask for a free trial class**
The Autumn/winter yoga term kicks off on the 30th Nov for a delicious mix of dynamic and restorative yoga to help the body to strengthen,lengthen, unwind & let go, mimicking nature as it prepares for winter.
Classes held in Gillingham, Kent on Monday morning/evening & Thursday evening. £7 per class (termly block booking) Please contact me to book.
Namaste. Sheila x
Don't buy your vitamins off the shelf at the store!
Store vitamins have GMOs, artificial colors, sweeteners, and sometimes have stuff like corn syrup or Red 40 😳😱🤦🏻♀️ Plus they could have been sitting there for months and the proceeds just make a rich person richer.
Talk to me and I can tell you where to get a really good multivitamin with • aloe
• apple fruit extract
• grapefruit extract
• over 19 essential vitamins and minerals • gluten free, non GMO, 100% vegetarian • NO artificial dyes, sweeteners, or preservatives 😍🎉🙏🏻•
I am finished with my weight training for the week , on my second week of come back to it 💪🏻 Today I only had 45 minutes to spare but I made sure they were well employed. I still managed to get in 5 different exercises , 3 sets x 15 reps per exercise.
Why strength training you would say ?
1-Because its beneficial for the bone by creating a stress that will indirectly stimulate the increase in bone density and therefore its strength.
2- Because it will develop muscle mass, very much needed as you age in order to support the bones and aid in walking, claiming up and going down stairs, even as simple as getting up from a chair.
3- Most fall-related complications in the elderly are related to a decrease in bone density and muscle mass and/or strength.
4-The practice of preventive medicine is the best medicine of all. That one that will require no medications, no hospitalizations, and no further complications.
I think these are good enough reasons for you to pick up that weight and LIFT . 💪🏻
So, after I teach #Ysculpt , I always give a friendly reminder to refuel on protein within an hour of exercising, especially when using weights, to repair those torn muscle fibres. That’s how you build muscle and bone and get stronger. I also remind everyone that it doesn’t have to be meat. A lot of people, when they hear “protein”, they think meat, but plant-based protein works, too! A hard working girl in my class tonight thanked me for reminding everyone about a plant-based protein option. Don’t forget about refueling after exercise and don’t forget about your planty friends! 🌾 #muscles#healthybones#fitness#strengthtraining#plantbasedprotein#legumes#vanfitfam#musclerecovery
We're bathed in sunshine today! ☀️
Way to go Wellington. We hope you're all getting your dose of Vitamin D today! 😎
Vitamin D has a significant role in calcium homeostasis and metabolism. Which means it's great for the health of your bones! 👩🏼🏫
Your Health A to Z
C is for Collagen
As the most abundant protein in your body, collagen provides elasticity, strength and structure to your skin, bones, muscles, tendons and ligaments.
To boost collagen production make sure to eat plenty of foods rich in copper and vitamin C, like mango and kiwi and avoid smoking and too much sugar (see post about dark chocolate)
See the comment below about bone broth being another great option for collagen.👌🏻
You may want to try a collagen supplement like @vida_glow @bulletproof @vitalproteins or others.
@justbe_melodie108 which is your favourite?
Throwing it back to summer, and dishes like this 😩...
☀️ In the UK we're now officially in that part of the year when it's harder than ever to get enough vitamin D. Official government recommendations from SACN (the main government nutrition bods) are to aim for 10 micrograms a day of vitD. These recommendations are fairly recent (2016) which means that they're perhaps not as widely known as they should be! This is particularly important for those of us in the northern hemisphere between October and March, when there ain't much sunshine around.
🐟 Vitamin D is unique among the vitamins in that we've evolved to produce the D from sunshine. Vitamin D plays a particularly important role in helping the body absorb calcium - essential for strong bones and teeth. Although oily fish like mackerel and salmon, and eggs are good dietary sources, you'd have to eat a hell of a lot of fish to hit the daily recommended amount! So this is one of the few examples of a vitamin where the majority of us (instead of a minority) should be taking a supplement.
I've linked to an old blog with info on the big D, why most of us should be taking a supplement in the UK, and more info on why we need it. You can find the recipe on the website.
Bone development and growth
Osteogenesis (bone tissue formation) occurs by two processes:
Intramembranous ossification involves the replacement of connective tissue membrane sheets with bone tissue and results in the formation of flat bones (e.g. skull, clavicle, mandible).
Endochondral ossification involves the replacement of a hyaline cartilage model with bone tissue (e.g. femur, tibia, humerus, radius).
Long bones continue to grow in length and width throughout childhood and adolescence. Increase in length is due to continued endochondral bone formation at each end of the long bones. Increase in circumference of the bone shaft is achieved by formation of new bone on the outer surface of the cortical bone.
Modeling is when bone resorption and bone formation occur on separate surfaces (i.e. formation and resorption are not coupled). An example of this process is during long bone increases in length and diameter. Bone modeling occurs during birth to adulthood and is responsible for gain in skeletal mass and changes in skeletal form.
Remodeling is the replacement of old tissue by new bone tissue. This mainly occurs in the adult skeleton to maintain bone mass. This process involves the coupling of bone formation and bone resorption and consists of five phases:
1. Activation: preosteoclasts are stimulated and differentiate under the influence of cytokines and growth factors into mature active osteoclasts
2. Resorption: osteoclasts digest mineral matrix (old bone)
3. Reversal: end of resorption
4. Formation: osteoblasts synthesize new bone matrix
5. Quiescence: osteoblasts become resting bone lining cells on the newly formed bone surface! #osteoporosis#osteoprevention#fallsprevention#bioDensity#PowerPlate#StrongBones#Bonehealth#bonelife#healthybones#osteostrong#tonyrobbins#osteopenia#natural#wellbeing#osteogenicloading#weightlifting#weightvest#weightbaring#chiropractic#physio
💪🏻🤸🏽♂️⛹🏽🚵🏻♀️ Physical activity help you build muscle and strong bones. It may also prevent Osteoporosis. 🏃🏻🚴🏻♀️🏋🏻♀️🏊🏻
💪🏻🤸🏽♂️⛹🏽🚵🏻♀️ La Actividad Física te ayuda a construir músculos y huesos fuertos. Esta puede también prevenir la Osteoporosis. 🏃🏻🚴🏻♀️🏋🏻♀️🏊🏻
👉🏻 @jcaam0512 @juliocfitnesscoach 👈🏻
✨FREE GIVEAWAY TIME!!✨. Spend $100 in one transaction and receive a free 180 tablet tub of Glucosamine! That's free, nada, nothing, zilch. Glucosamine can help with joint mobility and cartilage repair..yay!! We only have a few tubs so get in quick!! #pachamama#freegift#healthybones#Brunswick#sydneyroad
Pumpkin seeds or kernels are one of the most nutritious and tasty seeds around. Every male should try incorporating these into their diet. These seeds contain chemical substances called cucurbitacins that can prevent the body from converting testosterone into dihydrotesterone. Without this potent form of the hormone, it is difficult for the body to produce more prostate cells and therefore more difficult for the prostate to keep enlarging. Pumpkin seeds are also a fantastic source of zinc which makes them doubly important for prostate health as zinc is often prescribed by doctors to help reduce prostate size.
In addition to prostate health, the zinc contained in pumpkin seeds is also great to protect bones and help prevent osteoporosis in both men and women.
If that's not enough pumpkin seeds are also a very good source of the minerals magnesium, manganese and phosphorous. Have 1/4 cup of pumpkin seeds and you'll receive magnesium, iron, manganese, copper, protein and zinc. Eat them as a snack, put them in your salad, granolas, or on top of your pastas and frittatas. Use them wherever you can.
Don’t be afraid of being a beginner.
Today is DAY ONE of a strength training program that a few of my lady challengers have completed and became a LEAN MACHINES. Because I’ve been itching to lift more, I thought I’d give it a try.
And just a FYI, there are MANY reasons why women should strength train: Burn more fat👊🏾 Boost your metabolism👊🏾 Build strong bones👊🏾 Reduce injuries👊🏾 Get heart healthy👊🏾Maintain healthy blood sugars👊🏾 Interested in weight lifting and don’t know where to start? I have a Smart Start Challenge group coming up! Deadline to sign up is October 8th but I only have TWO more spots left so comment below for details if you are interested #flexininmycomplexion#strengthtraining#strong#strongwoman#hearthealthy#healthybones#strongisthenewsexy#healthynurse#nurselife#nplife#nurselife#myjourney
Got to love when the writing on the coffee cup matches the sweet you're about to eat 😋.
Love @littleboxbrownie Brownie & Hot Beverages especially when it's served from their adorable little caravan 🚛.
I spotted them last week at the @royalmelbshow but you can find them till Sunday at Sandown Raceway for the Melbourne Leisure Festival @gomakesomememories, @ciavictoria_
At Pinnacle Orthopaedics our goal is to make surgery the last option. If there is a way to properly treat your condition without having to resort to surgical procedures, we will do everything we can to find the solution.
We offer both surgical and non-surgical treatment options, so come see us to get to the root of your problems and find out what treatments are best for you!
Professional and personalized service in a caring and positive atmosphere.
Pinnacle Orthopaedics #keepsyoumoving
🍊 VEGAN O-M-E-G-A's Have Now Launched TODAY🍊
OMG!!! These work amazingly on their own, or alongside our capsules too ❤️🙌 If you suffer with aching joints and pains like most then getting them into your system will be the bomb! 💣✨ Some other noticed benefits below: 🐝 Increase energy levels, 💉 Better blood circulation, 💆🏻 Better skin, 🔍 Better vision
👁 Boost Mood, 🙋🏼 Stronger hair, 💡 An efficient brain
Comment "🐠" below or write me message to reserve a spot on the order list I have 10 worldwide & 6 have already gone!! 😅📤💪🏼 Or you can order these securely direct using my link below and I will be in touch 💌
I can truly say since I've been on these, my skin has never felt clearer and I feel more calmer as a person too 🙏
Order now 👇💌 via my direct website or pop me a message 😘
100% plant power 🍃 NO ❌ fish oils 🐠