Do you know what’s causing your back pain?

I know that both Oprah and my sister will be very unhappy with this recommendation, but high heels are not good for our backs, so you should avoid wearing them. There, I said it. Lightning did not strike me down, nor did the roof cave in!  

high heels These may be pretty, but your back will say - OUCH!

For proper posture and alignment, wear heels no higher than one inch. I’m happy with this recommendation because I’ve always been very uncomfortable in three or four inch heels. I know many women who feel naked without their high heels; the problem is that high heels not only throw off your posture and alignment, but they can cause foot injuries as well, which then aggravates back pain. Even the Mayo clinic recommends against high heels. Today, all the doctors I know recommend pumps or a similar shoe with a small heel to avoid these problems.

low heel shoe

Here's a lovely pair with a lower heel...

Now, if you have a special occasion coming up – holiday party or family dinner out, and you feel heels are necessary, wear them and try not to walk very far in them. It’s good not to feel deprived. Just don’t wear high heels to work every day!

Best of Health,

Kathi

Releive Your Back Pain When Sitting in Long Meetings

Are you having sciatic nerve pain in your lower back that sometimes radiates down your leg and you find it impossible to sit down comfortably? Relief is on the way!

The sciatic nerve is actually three nerve endings that exit the base of your spinal column, travel across your buttocks, then down the backs of your legs, which means there are several thick muscles surrounding it. When these muscles tighten up too much or too fast, putting pressure on the sciatic nerve, you’ll be in pain. The hamstrings and the piriformis muscles are the biggest culprits, but don’t worry, there’s an easy fix. It’s called Sitting Pigeon.

Ned sitting pigeon for book

 

Sitting Pigeon is a modified Sleeping Pigeon that can be done while sitting in a chair or any time that you can’t or don’t want to get down on the floor. It can be done easily while sitting in a meeting or working at your desk.

 

 

  • First, sit tall in your chair with both feet flat on the floor and relax your shoulders. You may need to sit forward a little in the chair to have your feet flat.
  • Then rest your right ankle over your left thigh. Make sure you don’t have the ankle resting on your knee.
  • Now, take hold of the seat of your chair with both hands and lean forward with a flat back. You’ll feel the stretch in your right hip, thigh and buttocks.
  • Breathe deeply for one to two minutes, then switch legs. 

This is especially recommended for times when you have to sit in long meetings. It will help keep those muscles stretched so that they don’t tense up on you. Repeat every hour.

Make sure to breathe deeply as well. This helps to send fresh oxygenated blood throughout your body – a welcome treat when you’re sitting for a long while.

Best of Health

Kathi

A Diet For Strong Bones

Our bones are strong and healthy through childhood and as young adults, but as we hit middle age, they slowly begin to thin out. For us women, menopause usually accelerates this process. There are ways to put on the brakes, however, and one of the best lines of defense is your diet -- eating the right foods can give you maximum bone mass and boost your bone density at any age.


Everyone knows that calcium is essential for bone health, but do you know what foods are good sources of calcium – other than milk? You might be surprised to learn that calcium is plentiful in many vegetables. Go for greens such as bok choy, Chinese cabbage, and kale. The traditional soul food favorites, collard and turnip greens, offer a lot of calcium, too. One cup of chopped, cooked turnip greens has about 200 milligrams of calcium. Milk and dairy products are not the only ways to get your calcium. Another excellent source is sardines. All those little fish bones have just what you need to build bone mass. Eating 3 ounces of canned sardines delivers more calcium than a cup of milk. My favorite fish, salmon, is another great source of bone-boosting nutrients. Salmon and other fatty fish contain calcium as well as vitamin D, which helps with calcium absorption. And fish oil supplements have been shown to reduce bone loss and help prevent osteoporosis. If sardines and collard greens don’t float your boat, try adding fortified foods to your diet. These are products that do not naturally contain calcium but have been enhanced with this essential mineral. For instance, fortified orange juice has up to 240 milligrams of calcium, and fortified cereals deliver up to 1,000 milligrams per cup. You can use fortified soy mile with fruit and nuts at breakfast. Check the nutritional labels of everything you purchase, and enjoy healthy bones throughout your life!

 Best of Health,

 Kathi

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