Health Pulse Healthy walking technique (yes, it’s a thing) Proper walking technique can minimize wear and tear on muscles and joints and lower the risk of injury. It all starts with good posture. As you walk, lift up your spine as though a string were pulling on the top of your head. Head up, eyes forward, shoulders down. Swing your arms naturally and use a heel-to-toe movement as your feet meet the ground. With each step, focus on tightening and engaging your core muscles by pulling your belly button in toward your spine.This helps to maintain balance and relieves pressure on your back. Avoid taking very long strides, which puts extra stress on lower leg joints, and keep your hips level, rather than rolling them. If your phone pings and you must answer that text, stop and get out of the way. Pedestrian injuries linked to phones have more than doubled since 2004. It’s not worth the risk. End the walk by gently stretching your leg muscles − especially your calves − to maintain flexibility. Hold each stretch for 10 to 20 seconds, using a chair or a wall to balance yourself if necessary. Sources: WebMD, Healthline Getting to sleep the natural way Older people tend to have a harder time falling and staying asleep. Sleep medications come with a variety of side-effects and may lead to dependence over time, causing many people to look for more natural solutions. According to some studies, these natural sleep aids may speed up your trip to dreamland: ▶▶Melatonin, a hormone produced by the pineal gland, is believed to play a central role in regulating sleep. Bonus: it can reduce jet lag during international travel. The jury is still out regarding 5-HTP, a biochemical precursor of melatonin. ▶▶Chamomile, used since ancient times to fight insomnia, can help people feel relaxed and more prepared for sleep. ▶▶Valerian, another plant with a long history of use as a sleeping aid, may reduce the time required to fall asleep and improve sleep quality. ▶▶Magnesium, an essential mineral that contributes to numerous bodily processes, may help older adults with insomnia when used alone or in combination with melatonin and zinc. No need to reach for supplements when you can get it so easily from lean meats, eggs, seafood, lentils, nuts and seeds, and soy products. Sources: WebMD, National Institute of Health, sleepfoundation.org Could your vitamin B12 levels be too low? Vitamin B12 helps the body generate blood cells and DNA and regulate the function of the nervous system. This is not a vitamin which you want to ignore − and yet, B12 deficiency is common, especially among older people, strict vegetarians and people taking medications such as metformin and antacids. Fortunately, the body offers several clues to a B12 deficiency, allowing you to course-correct before the problem gets worse. For starters, the sluggish production of red blood cells resulting from B12 deficiency can cause you to develop anemia, leading to fatigue, dizziness and shortness of breath. The drop in red blood cells can also lead your skin to become pale or acquire a yellowish tinge, called jaundice. Deterioration of nerves, another sign of a lack of B12, can affect your movement, balance and co-ordination. If the deficiency persists, it may affect the myelin sheath surrounding your nerves, leaving you with a “pins and needles” sensation. Finally, don’t discount B12 deficiency if you notice a sudden mood change, as low levels of B12 have been linked to depression. If you experience any of these symptoms, visit a doctor to find out if your body lacks B12. In the meantime, eat B12-rich foods such as meat, poultry, fish, eggs, dairy products or foods fortified with the vitamin. You can also get B12 through dietary supplements. Talk to your doctor and pharmacist before making your selection. Source: National Institute of Health CSANews | SUMMER 2021 | 35
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