‘Self-confidence is a very attractive trait in a person, standing tall on your first date can be a first step toward creating real attraction’[1]

According to this recent study published in Psychological Science journal, standing tall is the first step in the right direction towards attracting positive relationships into your life. A powerful posture is more important than good looks, an impressive title, an ivy-league education and a take-charge attitude.

So how do we create self-confidence in our posture? Let’s work on the standing position.

1. Stand with your feet hip width apart with your feet facing forwards. Do not have your feet turned out as this already shortens you stature.
2. Lift your chest up slightly and relax your shoulders. This stops you from appearing as though you have rounded shoulders.
3. Smile. This automatically allows your breathing to be calm and controlled allowing your nervous system to slow down.

This posture is also very beneficial for the health and function of your body as it actively allows the correct functioning of your skeleton and organs. This is mainly due to your breath.

A correct breathing pattern:

• Reduces mental and physical fatigue.
• Improves blood circulation and relieves congestion.
• Diaphragmatic action acts as a pump to massage the internal organs, aiding their function.
• Improves the movement of lymph throughout the body, which helps eliminate toxic waste and strengthen the immune system.
• Helps increase flexibility and strength of joints; when you breathe easier you move easier.
• Can partially compensate for lack of exercise and inactivity due to habit, illness, or injury.[2]

So how do we begin to breathe better?  Osteopath Leon Chaitow explains:

• Place yourself in a comfortable (seated-or reclining) position.
• Exhale slowly and fully through pursed lips (as though you are blowing through a drinking straw), with your lips just barely separated. Imagine that a candle flame is about 10 inches from your mouth and exhale (blowing a thin stream of air) in such a way as to not blow this out, but enough to make it flicker.
• When you have exhaled fully, without straining, close your lips and pause for a count of one and then inhale through your nose.
• Then, without pausing to hold the breath, exhale fully and slowly through pursed lips once again, blowing the air in a thin stream until you feel the need to inhale.
• Close your lips, pause for a count of one, and then inhale freely through the nose again.
• Repeat the inhalation and the exhalation for not less than 30 cycles of in and out. Practice this exercise morning and evening. You might feel light headed after the 30 cycles, so rest for a few minutes before resuming normal activities.

Remember the rules of attraction. Posture, breathe and love will be sure to follow.

That’s all well and good for the over 60’s but what impact do high heels have on the rest of the body, particularly for the under 60’s?

Wearing high heels dates back as far as Ancient Egyptian times, when they were popular with the upper classes. In fact, heels were worn throughout history up until the end of the French revolution. The heel only became fashionable again in the late 19th century, this time almost exclusively with women.

Wearing high heels creates an elegance that a flat shoe lacks. They force the muscles in the lower leg to contract therefore creating an appearance of thinner and longer legs. A fantastic result if you have the strength and stability to walk correctly in heels.

Unfortunately, most women don’t have the strength in their body to walk correctly in high heels. Be aware that your choice of shoes affects your whole body. The higher they are, the worse they are.
The elevation of the heel causes a natural shift of the entire body’s weight into the toes. Without the strength to resist this shift, toes are squashed together resulting in blisters and corns. Moving up the body, you need to compensate for the elevation from heels by accentuating and elongating the lumbar (lower back) curve of the spine. This causes the muscles of the back to contract and shorten, leading to ischemic muscle pain (pain created by lack of oxygen to the muscles) and ligament fatigue causing backache. In the long term, these compensations can lead to chronic foot and lower-back problems, which may have a knock on effect all the way up to the neck, potentially leading to headaches.
Constant high heel wearing without the strength to pull it off, will lead to long-term muscle and joint related conditions.
So, Dr Cerruto’s study is great if you are over 60 and have stress incontinence, otherwise it is probably a good idea to stick with mid – heels or well supported flats.
Flat shoe wearers are not completely in the clear, you still need to make sure you select your flat shoes well; they need to have support to avoid a different range of problems. For example, ballet shoes and Ugg style boots promote fallen arches, which may lead to problems like plantar fasciatis or achilles tendonitis.
As an Osteopath, I see an increased number of women after their annual festivities with injuries from falling in heels. As the party season approaches, if you must wear high heels here are the top tips:

1. Wear flats and change into your heels when you get to your appointment / party

2. Sit if you can, rather than leaning on one foot or the other. If you can’t sit, try to balance your weight equally through both feet

3. Wear mid heels rather than high heels

4. When you get the chance, kick them off. e.g. in the taxi for the duration of the journey, taking advantage of the privacy for a break

5. Do regular exercise to keep your body strong enough to walk in heels.

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The Top Ten (in Alphabetical order):

* Apple Cider Vinegar – Malus Domestica (Rosaceae) – Raw, unfiltered, unpasteurized apple cider vinegar contains an enzyme chain long regarded as a cure-all, called mother. Taken by Hippocrates himself, apple cider vinegar helps relieve arthritis and acid reflux disease. Apple cider vinegar also reduces cholesterol, calcium deposits, allergies, acne and muscle fatigue. Raw cider vinegar improves stamina, increases metabolism, soothes a sore throat and strengthens the immune system. Cider vinegar is also a powerful cleaning agent and offers a safe method to kill fleas on pets. Apple cIder vinegar has antibacterial properties.

* Blue Green Algae – Anabaena sphaerica (Cyanophata) – Blue green algae (along with green algae such as chlorella) contain chlorophyll, a deep green pigment and antioxidant. These algae are considered a perfect food as they contain most every required vitamin and mineral to provide optimal nutrition. Most harmful bacteria such as fecal coliform cannot coexist in the same environment as chlorophyll which is what keeps fresh water clean. Algae increases oxygen while reducing both nitrogen and carbon. Chlorella binds to heavy metals which detoxifies them and removes them from the body. Blue green algae has antibacterial properties.

* Chicken Stock – Gallus gallus domesticus (Phasianidae) – Another perfect food is homemade chicken stock. Chicken stock is essentially a distilled chicken, with the solid elements, fats and sediment removed there is nothing but pure gelatin remaining. Bone gelatin has amazing healing properties as it contains minerals found only in the marrow and connective tissue of an animal. Chicken stock is known to calm the nerve endings in the stomach like no other food. Avoid store bought chicken stock as even organic prepared stock normally contains MSG-like ingredients such as hydrolyzed vegetable protein. Chicken stock has anti-inflammatory properties.

* Distilled Water – Aqua (H2O) – Perhaps the most important element of health and purification is pure water. As store-bought bottled distilled water tends to leach large amounts of plastic residues, it is important that distilled water be made in a home distiller. Ideally, BPA-free plastic containers are used to collect and store the water (note that older containers will eventually stop leaching the chemical). BPA stands for Bispenol-A, a known carcinogen and hormone distruptor used as a plasticizer. A close second to distilled water is reverse osmosis water which can be obtained for about thirty cents per gallon at most supermarkets. Distilled water has cleansing properties.

* Garlic – Allium Sativum (Liliaceae) – Garlic contains the antioxidant allicin, which is formed from alliin and allinase when the cloves are freshly crushed. Garlic helps to reduce blood pressure, lowers cholesterol and cleanses the liver. Garlic helps the body to process fats such as butter. Offering unique health benefits when consumed in raw versus cooked or aged, Garlic kills parasites and has antibacterial, antifungal, antimicrobial and antiviral properties.

* Grapefruit Juice – Citrus sinensis (Rutaceae) – Grapefruit contains lycopene, a potent antioxidant along with vitamin A, vitamin C, pectin and phytonutrients called limonoids. Grapefruit juice is a special food because it (along with melon) does not require any stomach acid to digest. Grapefruit juice is also a powerful cleanser. Grapefruit has antitumor, antibiotic, antimicrobial, and antifungal properties.

* Honey – Apis mellifera (Apidae) – Honey is a super food that contains a wide variety of vitamins and minerals. Honey contains polyphenols, amino acids and simple carbohydrates. Honey is non-perishable and helps to promote clear skin. For instant soothing relief of a sore throat try a combination of local honey with lemon juice. Prefer local honey as it helps to relieve allergies by providing a concentrated dose of the local pollen which is often their cause. Honey has antibacterial, anti-inflammatory and antimicrobial properties.

* Lemon Juice – Citrus Limon (Rutaceae) – Fresh lemon juice has a strong alkalizing effect on the body. Lemon contains vitamin C. Lemon relieves stomach discomfort and removes gallstones when combined with olive oil. Lemons help prevent atherosclerosis, diabetes, kidney stones and osteoarthritis. Fresh lemon juice is a great deodorant and aftershave, and promotes healing. Lemon has antibacterial, antiseptic, and antimicrobial properties.

* Onion – Allium Cepa (Liliaceae) -The same volatile elements of freshly diced onion that make the eyes weep, namely sulfoxides and sulfenic acids, can bring immediate and powerful relief to congested lungs and sinuses. Onion contains the antioxidant quercetin along with vitamin C, vitamin E, potassium and folic acid. Onion relieves allergy symptoms and congestion along with helping reduce cholesterol. Onion can treat and prevent cataracts, atherosclerosis and coronary heart disease and helps remove heavy metals from the body. Onion has antimicrobial and expectorant properties.

* Valerian – Valeriana officinalis (Valerianaceae) – Valerian root is a nerve tonic used as a natural sleep aid and muscle relaxant. Containing the key constituent valerianic acid, valerian reduces nervous tension and promotes restful sleep. Valerian acts both as a sedative to those who are over-anxious and as a stimulant to those experiencing fatigue. Useful to treat spasms, neck tension, exhaustion, headache, backache, IBS, menstrual cramps, and to normalize blood pressure, valerian is safe, non-habit forming, and with few if any side effects. Note that valerian does have an unpleasant odor though one which cats love. Valerian contains volatile oils (bornyl acetate and beta-caryphyllene), iridoids (valepotriates), valtrate, isovaltrate, and alkaloids. Valerian has adaptogenic properties.

By Kirk Patrick
Source: http://www.alignlife.com/articles/immunity/Top_Ten_Natural_Remedies_for_the_Common_Cold.html

http://www.qut.edu.au/about/news/news?news-id=37373

http://ahha.asn.au/news/fitness-not-fatness-should-be-mantra

According to the study, which explored the link between the color of the fruit and vegetables that we consume and the likelihood of having a stroke, eating high levels of fruits or vegetables with white flesh, such as apples, pears, bananas, cauliflower, chicory, and cucumber, can significantly reduce the risk of having a stroke.

What Did the Study Show?

The study was undertaken at Wageningen University in the Netherlands over a ten year period and the results were published in the journal Stroke. The aim of the study was to see if there was a link between fruit and vegetable color and stroke risk because the color of fruit and vegetable flesh can often be a clue as to the type of phytochemicals or antioxidants that it contains, and these may play a protective role against cardiovascular disease.

The study included 20,069 participants with an average age of 41, who had all completed a 178 item food frequency questionnaire, and who had no previous history of cardiovascular disease. The researchers grouped fruits and vegetables into four categories:

Dark green leafy vegetables such as cabbages and lettuce
Orange and yellow items which were mainly citrus fruits
Red and purple items which were mainly red vegetables
White items, of which apples and pears made up around 55%

The amount of each category that every participant consumed was recorded and participants were classified as eating a high or low level of each category. The participants were then followed for a ten year period, during which time 233 of them suffered from a stroke.

The results of the study were very clear in that there was no observable decrease in the risk of stroke in people that ate high levels of green, orange, or red fruits and vegetables, but that there was a staggering 52% decrease in risk of stroke in people that ate high levels of white fruits and vegetables, compared to those that only consumed low levels.

The researchers observed that the risk of having a stroke decreased by 9% for every 25g of white fruit or vegetable flesh consumed each day. To put that in context, an average apple weighs 120g, so eating an apple every day could have an enormous impact on stroke risk.

The researchers aren’t certain why white fruit and vegetables have such an impact on stroke risk, although they suggest it may be linked to the high levels of the flavonoid quercetin in apples and pears, or the high levels of dietary fiber they contain.

The lead author of the study, Linda Oude Griep, who is a postdoctoral fellow in human nutrition at Wageningen University, believes that, “To prevent stroke, it may be useful to consume considerable amounts of white fruits and vegetables. For example, eating one apple a day is an easy way to increase white fruits and vegetable intake. However, other fruits and vegetable color groups may protect against other chronic diseases. Therefore, it remains of importance to consume a lot of fruits and vegetables.”

Source: http://www.alignlife.com

Source: http://www.abs.gov.au/ausstats/abs@.nsf/mediareleasesbyCatalogue/5BD0CF73B112325CCA25792000141D51?Opendocument

Source:

http://www.unsw.edu.au/news/pad/articles/2011/sep/BrainSciences_praag.html

But do minimalist running shoes really reduce wear and tear on a runner’s body?

The American Council on Exercise, a nonprofit group that reports on fitness, recently sponsored a small study to learn more about the popular footwear. Researchers from the University of Wisconsin, La Crosse, asked 16 women, all healthy recreational joggers ages 19 to 25, to spend two weeks getting used to running in the Vibram FiveFingers, a snug, glovelike shoe that weighs less than five ounces. The women were advised to use the shoes, the best-selling brand of barefoot sports shoes, three times a week for up to 20 minutes a day.

Jodi Hilton for The New York Times
The women then returned to the lab, where researchers analyzed their form, foot-strike patterns and the force at which they hit the ground under three different running conditions — with regular running shoes, barefoot and while wearing the Vibram FiveFingers.

The researchers found that half of the women who switched to barefoot running or minimalist sports shoes failed to adjust their form, resulting in more wear and tear on their bodies, not less.

The study showed that when the women were wearing traditional running shoes, they all used a rear-foot strike, meaning they landed predominantly on their heels. But when the women switched to barefoot running or the Vibram FiveFingers, only half of them adjusted their form, as recommended, to a forefoot strike pattern, which entails landing mainly on the ball of the foot. The other half of the women kept the same form whether running barefoot, in Vibrams or in their cushy running shoes — landing first on their heels as they propelled themselves along.

Women who used the correct form experienced lower-impact forces on the foot while running barefoot or in Vibrams. But among the women who didn’t change their form and continued to land on their heels, the impact forces created by barefoot and Vibram running were nearly twice as high as in regular athletic shoes.

“People who run, they’ve run in shoes for so long, landing on their heels, that some of them are going to continue to do that,” said John P. Porcari, professor of exercise and sports science. “When you land on your feet, the force gets transmitted up the kinetic chain — to feet, to ankles, to knees, to hips, to back. That’s why runners can have injuries from their toenails to their belly button.”

Cedric Bryant, the chief science officer for the American Council on Exercise, said the study shows how important it is for new barefoot and Vibram runners to pay attention to form and slowly transition out of traditional shoes.

“Take the slow and steady approach,” he said. “Rather than going out and trying to run your typical distances at your typical speeds, give yourself ample time to adapt and adjust to this new style.”

The council recommends that runners who want to switch to barefoot or minimalist shoes begin with brisk walking. Once they start running, new barefoot and Vibram runners need to shorten their stride and focus on landing on the forefoot as opposed to the heel. Someone who has been running four or five times a week should try the minimalist shoes for only a portion of one of their runs until they adjust to the change, Dr. Bryant said.

“The key thing our study seems to suggest is that it’s really important you take some time to really adjust your running form or running style,” said Dr. Bryant.

In addition, the study found that all the runners bent less at the knee while running barefoot or in Vibrams, a change in form associated with fewer injuries. However, compared with barefoot runners, shod runners and those in Vibrams showed more pronation, which is the natural side-to-side movement of the foot during running. Excessive pronation is associated with more injuries.

While the research shows that runners who are able to change their form may benefit from going barefoot or wearing Vibrams, longtime runners who are doing fine may think twice about making the switch.

“If you’re not injured, I wouldn’t change anything,” said Dr. Porcari. “If you’re constantly getting injured, you may want to try these things. Maybe, biomechanically, shoes just aren’t for you.”

Source: New York Times