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Ten top In-Sync tips to keep your bones strong

Ten top In-Sync tips to keep your bones strong

 

Bones are made up of living cells and are constantly reacting to the rhythm of our body.  Every day they are broken down and built up again as part of a normal physiological process known as biorhythm.  During the day, the destruction phase should be more prevalent and at night the reparation phase takes over.

In Western society, conditions associated with poor bone mineral density and brittle bones are on the increase.  These include fractures, osteopenia and osteoporosis.  Poor bone health, in those susceptible, means that they are not being repaired as quickly as they deteriorate. This typically affects the ageing population but is not inevitable and there is plenty that can be done to prevent it or slow down the destructive process.

1.     Eat a mineral-rich diet

Bones are the slaves of the human body.  They act as a reservoir of minerals, ready to give up their supply if the body becomes depleted.  Make sure you are eating a rich and varied whole food diet so you are constantly topping up with vital nutrients.

2.     Keep up your liquid intake

And because bones are the slaves of the human body, they also help to maintain hydration.  It is vitally important that you drink sufficient fluids to prevent your cells from becoming dehydrated. Otherwise you may find your bones have to give up their fluid to maintain balance elsewhere.

3.     Reduce meal frequency

Every time you put food into your mouth, your bones are broken down as part of the normal functioning.  This is to release a hormone called osteocalcin. It acts as a messenger and informs your pancreas that energy is coming into the body and another hormone called insulin needs to be produced to store it away.  The more you reduce your meal frequency, the fewer times bones will need to be destroyed.

4.     Avoid milk consumption

Swedish researchers have found that a high intake of milk is associated with a higher risk of death in both men and women, and a higher incidence of fracture in women. On the other hand, fermented milk such as kefir was associated with lower rates of fracture and mortality.  The study also found that higher milk intake resulted in increased oxidative stress and inflammation, two of the major triggers for chronic disease.  There is also no evolutionary evidence that we are supposed to keep drinking milk once we have been weaned.

5.     Our diets are naturally calcium rich

Those eating a traditional Asian diet where dairy was not consumed showed no incidence of conditions associated with poor bone health.   A normal healthy diet in which green leafy vegetables are consumed on a daily basis should provide adequate amounts of calcium. Seaweed, almonds and apricots will also boost the calcium content of your diet.

6.     Maintain your vitamin D

Vitamin D is responsible for making sure that calcium is taken from our food and stored in bones.   And in menopause Vitamin D supplementation can prevent osteoclasts from breaking down bone.  Those with low serum vitamin D levels [less than 75 nmol/L (30 ng/ml)] are more at risk of immune suppression, cancer (required levels are higher at 90–120 nmol/L (36–48 ng/mL)], depression, fracture risk/osteoporosis, other chronic diseases

7.     Maintain your vitamin K2

Vitamin K2 is also crucial for the prevention of osteoporosis.  In the UK, vitamin K2 and other important nutrients have been included in the leading supplement brands used by nutritional therapists for bone health for decades.  If you are concerned about your bone health you should consult a nutritional therapist.

8.     Do not supplement calcium in isolation

Calcium supplementation, without additional co-factors like vitamin K2 and other minerals, appears to be the chosen approach by many medical practitioners.  But studies show there is a danger that this can contribute to arterial calcification as calcium will not necessarily be stored in the bones and can be ‘dumped’ around the body.

9.     Weight bearing exercise

The best type of exercise for building and maintaining strong bones is weight bearing exercise.  This is because they force you to work against gravity. These include jogging, walking, trekking, tennis, climbing steps and dancing.  Resistance exercise is also good as it builds strong muscle necessary for coordination and balance.

10.    Reduce stress

Stress is fine as long as it does not go on for too long.  Chronic stress, however, means that you are producing chronic inflammation and this can cause wear and tear.  Part of a prolonged stress reaction involves the destruction of bone to release calcium in order produce the inflammatory reaction.  If you are experiencing difficult times, try helping yourself to reduce stress through practices such as yoga, meditation and mindfulness.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257050/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1440753/
  3. https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30441-3.pdf?fbclid=IwAR3SVpkwQl33rSEK8xeoTKM3GBNmttIbQ598m1rwbaZM8rr3GhZu3GQE4S8
  4. https://www.bmj.com/content/349/bmj.g6015
  5. https://www.ncbi.nlm.nih.gov/pubmed/1743778
  6. https://www.ncbi.nlm.nih.gov/pubmed/1743778
  7. https://theros.org.uk/information-and-support/looking-after-your-bones/exercise-for-bones/
  8. https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30441-3.pdf?fbclid=IwAR3SVpkwQl33rSEK8xeoTKM3GBNmttIbQ598m1rwbaZM8rr3GhZu3GQE4S8

 

 

 

How to reduce chronic inflammation

How to reduce chronic inflammation

 

How many of you have a family history of type II diabetes, heart disease, stroke, cancer, high blood pressure, Alzheimer’s and other neuro-degenerative diseases?  All of these are Western diseases related to the way we live our lives and caused by a chronic inflammatory reaction.  In previous years, diseases linked to chronic inflammation did not exist in any great number. At the beginning of the 1900s, people tended to die from infections such as tuberculosis, the flu, pneumonia and childbirth.  So why are they on the increase now?

Our response to stress

The answer must have something to do with our modern lifestyles. Because the world has moved on so quickly, our subsequent changes in lifestyle may not always be in line with what is required to live healthily. Also, our reaction to stress has become more prolonged.

For our hunter gatherer ancestors, stressors would have been hunger, thirst or having to escape a predator i.e. situations causing short-term physical crisis.  At this point they would have turned on the stress response and a cascade of stress hormones would then have mobilized resources to enable them to move and find the solution.  Once the danger was over, the stress response would have been turned off.

Nowadays we turn on the stress response in anticipation of danger i.e. at the thought of having to face difficult situations.  And we turn on our stress response for psychological reasons that last decades such as having to pay thirty year mortgages.  In turn we change our behavior to match that anticipation; we work on into the night, we eat in case we get hungry, we drink in case we get thirsty and we don’t move on an empty stomach. Moving on an empty stomach produces the breakdown of our fat reserves to provide energy for our brains so we can make the best decision on how to flee difficult situations.

A chronic inflammatory reaction

A constantly activated stress response produces a chronic inflammatory reaction.  This is because we have not evolved long enough to deal with chronic stress and our immune systems recognize stress hormones as if they were bacteria or viruses.  Key lifestyle factors that can have a pro-inflammatory effect are:

  • Eating too frequently
  • Sipping water or fluids throughout the day
  • Not getting enough sleep/rest
  • Consuming a nutrient-deficient diet
  • Lack of blood sugar control
  • Imbalance of dietary fat intake
  • Eating before movement rather than the other way around.
  • Chronic Stress e.g. financial
  • Exposure to toxic chemicals such as smoking, household cleaning products etc

The Solution

On the In-Sync Diet we aim to restore good health and reduce inflammation through our four pillars of health – Eat, Drink, Move and Rest .  We recommend anti-inflammatory foods and show you how to time your meals in relation to movement. This will help you to lose weight, burn fat and generally have more energy. We also help you to respond to the natural signals of your body to restore balance once more.

Lisa Faulkner does the In-Sync Chat

Lisa Faulkner does the In-Sync Chat

Glynis sits down with Lisa Faulkner and has a cosy little chat with her about her relationship with food and any questions or problems she may have about it. She explains why being in sync means you have tons of energy, sleep well and your body weight stays consistent.

Lisa is pretty healthy and doesn’t like to diet but worries about how her teenage daughter will react to all the pressures in the media. Glynis feels that focusing on health rather than diet is the way to go.

Too stressed to digest

Too stressed to digest

If you’re stressed, you can’t digest it is as simple as that. And if you can’t digest, you can’t absorb nutrients from the meals you throw down at the rate of knots because your time is snatched. And if you can’t absorb, you don’t have enough energy to keep juggling your busy lifestyle.

Caffeine and sugar hits

You will then be tricked into thinking that lots of caffeine and sugar hits—and anything else remotely stimulating—is going to supply that energy you’re in desperate need of.  In the meantime, the rest of your body’s struggling to function and your poor liver can barely dispose of the caffeine in time before the next lot heads its way .

And the problem with constantly being stressed is that the body needs even more nutrients to maintain this stress level. Also you won’t be able to digest your food properly. So what does this actually feel like?

Digestive symptoms

Here are some of those poor digestion symptoms you might be familiar with:

Difficulty swallowing
Stomach pains shortly after eating
Feeling of fullness after meals
Frequent wind (belching) after meals
Palpitations
Acid reflux
Abdominal bloating between 1-2 hours after eating
Flatulence, gas after meals
Constipation / diarrhoea
Bad breath

Flight or fight

So if you’re experiencing any of these symptoms you need to take a look at the way you eat. For example, if you regularly eat on the go, and more often than not don’t sit down to enjoy your meals your digestive system shuts down because your brain thinks you’re in danger. Then fight or flight mode takes over.

Rather than digesting your precious nutrients, what actually happens is your breathing rate goes up, your heart rate increases, your blood vessels constrict and even your bladder relaxes, even your eyesight changes. This can take a toll on your health eventually.

 

On The In-Sync Diet we offer you four pillars of health Eat, Drink, Move and Rest to help you to burn fat and increase energy levels.  We are also an anti-inflammatory diet that will support your digestive system too.

Lisa Faulkner does the In-Sync Fridge Challenge

Lisa Faulkner does the In-Sync Fridge Challenge

No-one’s fridge is safe from Glynis. She’s determined to find you what people are really eating and the truth is in their fridge. She then rates them out of 10 on the In-Sync scale. People seem to be taking this a bit personally!

Meet celebrity chef Lisa Faulkner
Looking in actress and celebrity chef Lisa Faulkners’ fridge, Glynis is surprised and delighted to find some rather unusual but very In-Sync foods including special gourmet sauces and delicious probiotic foods.
Glynis explains what makes The In-Sync Diet an anti-inflammatory diet and why it is so important to always read the labels on foods.

Jake Wood does the In-Sync Chat with Glynis Barber

Jake Wood does the In-Sync Chat with Glynis Barber

Jake Wood Chat

East Enders star Jake Wood sits down with Glynis sits down with Glynis to have a chat about his health and lifestyle habits. Glynis is keen to see how he manages to keep so healthy with his busy schedule. How often does he work out and how does he manage to keep so fit around his commitments with East Enders. Watch the video to find out.

Raw Chocolate Reishi Brownies

Raw Chocolate Reishi Brownies

These brownies are so easy to make and don’t need baking – you just put them in the fridge.  They are protein-packed and provide an incredible boost to your immune system with the Reishi mushroom powder.  You can buy the Reishi mushroom powder on the internet – think of it as an immune-boosting supplement that will last a while so a worthy investment.

Ingredients:

2 cups whole walnuts

2 ½ cups Medjool dates, pitted

1 cup raw cacao

1 cup raw unsalted almonds roughly chopped

1 tsp vanilla extract

¼ tsp sea salt

1 tsp Reishi mushroom powder

 

Instructions:

  • Place walnuts in food processor and blend on high until nuts are finely ground.
  • Add the cacao and salt. Pulse to blend.
  • Add the dates one at a time through the feed tube of the food processor while it is running. What you should end up with is a mix that appears like cake crumbs that will easily stick together. If the mixture does not hold, add more dates.
  • In a large bowl mix the walnut-cacao mixture with the almonds. Press into a lined cake tin. Place in the freezer or fridge until ready to serve (it is easier to cut these when they are very cold).
  • Store in an airtight container.

 

Why we love eggs

Why we love eggs

We have been feeding ourselves on eggs for thousands of years and they have many nutritional highlights so is there any truth in the matter that we should be cutting them out of our diet? On The In-Sync Diet we feel that in the media they have unfairly received a bad press due to their cholesterol content. But there is no good evidence to suggest that egg consumption is detrimental to health and we don’t think so either.

Nutritional Highlights

Put very simply, eggs are literally packed with nutrients.  They are an excellent source of Vitamin K, important in bone and heart health and a very good source of B vitamins including biotin, thiamine and B12 – necessary for energy and brain health.  Eggs also provide you with selenium, an essential mineral for your metabolism and thyroid. And they provide vitamin D which supports your immune system. And what is more, eggs even contain omega 3 anti-inflammatory fatty acids.  So they are jam packed with health-boosting nutrients that are so essential to health that we think they should be an important part of your diet.

And what they are exceptional at is providing an incredible source of low-cost, high quality proteins. Proteins are vital to repair muscle, provide immune support and help with weight loss.  And despite the occasional study attempting to slur their reputation, several recent studies suggest that instead of contributing to heart disease they actually lower the risk.

This is because eggs are rich in several nutrients that promote heart and brain health.  For example they are a rich source of betaine which can reduce levels of homocysteine, a by-product of our metabolism which has the potential to damage blood vessels.  Elevated homocysteine has also been linked to other diseases such as osteoporosis and Alzheimer’s.  They are also a great source of choline which is particularly important for your brain to function.  It is also used to make acetylcholine which is a neurotransmitter linked to muscle function.

We recommend that you choose eggs, whenever possible, from free-range of organically raised chickens that may not have received antibiotics been fed on processed grain laden with pesticides.  Enjoy them scrambled with butter, fried gently with ghee or coconut oil or poached with water and apple cider vinegar.

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Jake Wood does the In-Sync Fridge Challenge

Jake Wood does the In-Sync Fridge Challenge

The In-Sync Fridge challenge

In the In-Sync fridge challenge series, no-one’s fridge is safe from Glynis as she peers through. She’s determined to find what people are really eating behind closed doors and the truth has to be in their fridge. She then rates them out of 10 on the In-Sync scale. People seem to be taking this a bit personally as you will find out in each episode.

Glynis meets Jake Wood

In this third episode, Glynis wants to find out if mens’ fridges are different to womens’ and decides to invade the kitchen of fellow Eastenders actor Jake Wood.  Jake’s fridge is actually double sided so plenty of room for Glynis to get right in to see what he has!  Jake keeps himself very fit and active so is that reflected in the food he eats too?  What the video and find out…

 

Andrea McLean Chat

Andrea McLean Chat

Andrea Mclean Chat

In this second episode, Glynis sits down with Loose Women presenter Andrea Mclean and has a chat about her relationship with food and any questions or problems she may have about it. She explains why being In-Sync means you have tons of energy, sleep well and your body weight stays consistent.

Andrea and Glynis talk digestive discomfort

She discovers Andrea McLean often has a problem with bloating – something we all suffer with from time to time.  The good news is Glynis thinks she knows why. Together they share their secrets for banishing the bloat and Glynis explains how being In-Sync is all about following an anti-inflammatory diet. When we are out-of-sync our energy is low, our hormone balance disrupted and we feel tired-all-the time.

Andrea McLean does the In-Sync Fridge Challenge

Andrea McLean does the In-Sync Fridge Challenge

The In-Sync Fridge challenge

In the In-Sync fridge challenge series, no-one’s fridge is safe from Glynis as she peers through. She’s determined to find what people are really eating behind closed doors and the truth has to be in their fridge. She then rates them out of 10 on the In-Sync scale. People seem to be taking this a bit personally as you will find out in each episode.

Glynis meets Andrea Mclean

In this second episode Glynis meets Andrea Mclean to talk about a range of subjects from bread to champagne, from optimum protein to vegetable diversity and from lactose intolerance to the discomfort caused by lectins.
Find out what In-Sync rating Glynis gives Andrea and how she feels about it…..

Don’t underestimate the power of sleep

Don’t underestimate the power of sleep

Did you know that….

  • Sleep loss costs the UK economy over £30 billion a year in lost revenue
  • After just one night of only four or five hours’ sleep, your natural killer cells drop by 70%.  Natural killer cells are your virus and cancer fighting cells
  • Brain scans reveal a 60% amplification in the reactivity of the amygdala – a key spot for triggering anger and rage – in those who were sleep-deprived
  • Sperm counts were 29% lower in men who reported regular poor sleep

Biorhythm

On The In-Sync Diet we recognize that biorhythm is one of the most important influencing factors on health. Biorhythm is our sleep wake rhythm that has an impact on every organ and system in our body from our heart function down to our digestion.  And its influence on the immune system is massive.  When we are out-of-sync we become fatigued, hormonally imbalanced, unable to sleep and start to store fat around the middle.

We are genetically programmed for twelve hours of activity and twelve hours of rest of which some will be sleep.  When our brain senses darkness we produce a hormone called melatonin which is designed to make us feel drowsy.  Melatonin is also a crucial repair hormone that works to protect us against disease.

In this article leading neuroscientist Matthew Walker talks about  why sleep deprivation is increasing our risk of cancer, heart attack and Alzheimer’s and what you can do about it.

Click on this link to find out more