• allow movement – forward, backwards, side to side and twisting
• provide a support structure
• carry heavy loads
• protect the spinal cord

The vertebrae get bigger the further down the spine we go, designed to take the full weight of the body.  The spine rises from the pelvis in an “S” shape, curving in at the neck, out at the thoracic area and in at the lumber.  The curves hold the spine upright, arching back and forth over the centre of gravity in order to balance the top-heavy torso over the narrow base of the hips.  There are discs between each vertebra, allowing movement between the vertebrae and acting like shock absorbers.  Although there is little movement between each vertebral joint, when they all work together the combined range of movement is fairly large.  Each vertebra is joined to its neighbour by facet joints.  The spinal cord, about the thickness of a finger, runs from the brain through the spine to the end of the thoracic area, with the nerves exiting each vertebra.

For your back to be healthy, you need to maintain good posture: ear, shoulder, waist, hip/thigh joint, knee and ankle all lined up, keeping the natural curves of the spine.  It is widely acknowledged that stiffness in any part of the spine will have an effect in another part, so keeping the spine (and all other joints) mobile is vital.  Imbalances in the muscles will play their part, too:  if you have tight hamstrings and bend over, your back will take the strain; if your abdominal muscles are weak, you will increase the lumber curve, putting a great deal of stress on the lower back.  The core muscles need to be kept in great condition, so if you haven’t already done so, make Pilates a part of your life.

All fish, shellfish and seaweed is healthy and fast to prepare

Most of the information you have come across over the past couple of decades has concentrated on the benefits of oily fish and omega 3.  As early as 1766 in England, cod liver oil was being used to treat chronic rheumatism and gout.  It has a long history in American medicine as a lubricant for joints and has an ancient reputation as “brain food”.   It is well documented that Eskimos and inhabitants of Japanese fishing villages have virtually no heart disease.  But all seafood, including shellfish and seaweed is extremely beneficial for your health and should be on your menu at least three times a week.

Fish

Without a doubt, the oily fish seem to have the upper hand when it comes to health benefits.  However, all fish are high in

• Protein, low in saturated fats
• B vitamins which help to reduce stress, anxiety, depression, help your memory and reduce the risk of heart disease
• Vitamin A which helps the body tissue mend and encourage cell growth as well as helping ward off arthritis, acne and bronchitis
• Calcium, good for your bones and teeth

In the 10 minutes it takes to throw a salad together, your fish will be cooked, quicker than picking up a takeaway.

Tip:-

1. Black sea bream is a less expensive alternative to sea bass and takes no more than 5 minutes to grill.  All it needs is a squeeze of lemon juice, black pepper and a green salad to accompany it.
2. Salmon cut into cubes and marinated in teriyaki for a couple of hours again only takes 5 minutes to stir fry with a selection of your favourite vegetables.
3. A baked potato with some canned red salmon or tuna with a little grated cheese and a tomato and onion salad is a simple, quick way to include a portion of fish into your weekly diet plan.

Shellfish

There was a rumour that shellfish are high in cholesterol and therefore bad for your health.  This is an outdated theory and in fact experiments have shown that shellfish will block absorption of cholesterol, whilst some shellfish such as oysters, clams, scallops and crab will lower it.

As with other seafood, the high levels of protein, in particular the amino acid tyrosine will boost energy and mood, allowing you to think and act more quickly, be more motivated and attentive.

Tip:-

1. Try cooking prawns in lemon juice, olive oil, a couple of chopped chillies, black pepper, chopped coriander and parsley.  Simmer for no more than 5 minutes and serve with rice.  You will have a meal in 10 minutes.
2. Cooking large prawns, shell on, in a little olive oil and plenty of garlic takes just a few minutes and is one of the best ways to serve them.

Seaweed

Health benefits attributed to seaweed range from killing bacteria, healing ulcers, colitis and gallstones to treating asthma, bronchitis, rheumatism and arthritis.  Research has shown that it is also useful in lowering cholesterol and blood pressure and treating several types of cancer.  In Japan where seaweed is regularly consumed, the incidence of breast cancer is one sixth that of the USA.  There is an ancient tradition of using brown kelp to treat cancer in Egypt and China.  It will also offer support to your thyroid system (responsible for your metabolism) as it contains iodine.

Tip:-

•  Nori seaweed is used in sushi and whilst it is fiddly to prepare yourself, Sushi is often sold in supermarkets, making it a very healthy option for a takeaway, especially useful at lunchtime.

Neutral position refers to the ideal placement of the pelvis – hip bones and pubic bones aligned – and correct alignment of the spine with all its natural curves. Apart from trauma or a congenital condition, our posture is adversely affected by sedentary lifestyle, lack of exercise, muscle imbalances commonly brought about by playing sport and a general lack of awareness.

If you want to know what ideal posture feels like, lay down on your back, arms by your sides, strong legs: notice the neutral pelvis, hip bones and pubic bone lined up; notice the open shoulders and chest; notice the space between the waist and neck. If it feels strange then you have some work to do!

Neutral Position

Lying on your back with your knees bent, feet on the floor, imagine that your pelvis is a basin of water. Tuck the tailbone, flattening the waist into the ground: the pubic bone will be higher than the hip bones and the water will spill over the chest.

Gently arch the back and the hip bones will now be higher than the pubic bone: the water will spill onto the floor through the legs. If you rock to the right or left side of the pelvis the water will spill either side.

Neutral refers to a position whereby no water is spilt: pubic bones and hip bones more or less level. Gently draw up the pelvic floor and feel the lower belly draw back (core muscles) without tilting the pelvis and feel how the breath moves into the ribcage: the ribs open wide and the chest will lift but the belly remains drawn back (Pilates thoracic breathing). Practise lifting alternate feet, exhale up, inhale down, using your core muscles to prevent any movement in the pelvis.  Once you have mastered this you are ready for Pilates.

So what are the benefits of a strong pelvic floor?

• Improved control of the bladder
• Improved control of the bowels (and if these two aren’t a problem now, they may well be in later life)
• Improved muscle tone during pregnancy and post partum
• A regular programme of pelvic floor exercises has shown to have the same success rate as Viagra and is a safer, healthier, cheaper option.
• It has been claimed that it can help prevent prostate cancer and is strongly recommended for men after a prostatectomy.

Apart from specific exercises to strengthen the pelvic floor, try not to strain them:  avoid constipation by following a healthy diet and drinking plenty of water.

The pelvic floor muscles are part of the core muscle group, so Pilates and other core strength exercises will target these muscles if performed correctly.  In yoga we refer to the core contraction as mula bandha and I recently came across a excellent visual to help engage the core effectively and correctly, without tension:-

Simply put, the core area is roughly between the hip bones, pubic bone and navel.  Imagine this area to be an empty space with a very small candle flame at the bottom: to engage the core muscles, start by gently drawing up the pelvic floor and drawing back the lower belly as if you are trying to squeeze the small, round flame into a tall, thin flame, reaching up to the navel.  Another visual is the elevator as it lifts through the floors, the top floor being the navel.  You can practise engaging and releasing anywhere, anytime: if others are aware that you are doing so then you are getting it wrong!

Benefits:-

The action of the abdominal muscles and diaphragm pushes and draws air in and out of the lungs like the blacksmith’s bellows, generating heat within the body by vigorously working the cardiovascular system. The bellows breath squeezes blood in and out of the digestive organs, toning the liver, spleen, stomach, and pancreas and increasing digestive function.  I feel like my abs have had a really good workout the next day!  It will also leave you feeling calm.

Safety Points:-

If you feel dizzy, uncomfortable or develop a stitch, reduce number of repetitions and build up slowly

Avoid if you have high blood pressure, hernia, ulcers or heart disease

Before each class or when screening a new client, I always ask if anyone has any aches or pains.  After the lower back, the neck and shoulders are the next most common area of trouble.  We are becoming increasingly aware of our posture affecting the way we look and as a contributing factor to our health: apart from back pain, our posture can affect most systems of the body, for example our breathing and circulation, our digestive system, our gait which will impact on our knees and back, our energy levels, etc, but many people overlook the position of the head, even though they may be aware of their rounded shoulders.

Carrying your head forward can cause headaches

The neck is part of the spine making up the final seven cervical vertebrae.  As we move up the spine, the vertebrae become smaller as they have less weight to support but even so, the average head weighs 12 pounds – almost a stone or 5.4 Kgs – and even holding the head slightly forward out of alignment can double the weight.  This causes the front of neck muscles to become overworked whilst the upper mid back muscles become weak.  The shoulders tend to ride up and forward and the back of the neck becomes compressed, possibly culminating in herniated discs and impacting on nerves, so it’s no wonder then that some people develop headaches, neck and shoulder pain.

We tend to develop a forward head position if we are sitting behind a desk for long periods of time, particularly if we are looking at a computer screen – I’m doing it now!  Using the mouse or keyboard can have a detrimental effect on the position of our shoulders.  Driving can also do it, as can stress and tension.

Treatment

Awareness is the first step: whilst reading this article, ask yourself whether you are letting your head glide forward as you look down.  Think about how your neck feels as you thrust your head as far forward as you can and then draw it back again as far as possible.  Both positions will be uncomfortable but if you have lived with a forward head for a long period of time, the discomfort becomes normal.  Now try to find a mid point.  If you place your three middle fingers together and rest them under your chin they should just fit between your throat and tip of chin.  Another obvious way to correct head alignment is to consider your line of vision: when looking straight ahead you should neither be looking up nor down.  Check the height of your desk chair in relation to the computer screen or the car seat to the steering wheel.  Maybe you sleep on your back with too many pillows.  Start to think about the position of your head as you go about your daily life and learn to correct your posture is you want to avoid headaches as well as many other health issues.

Pilates will make you more aware of your posture and correct such imbalances.

Vipassana/Insight Meditation: Healing the mind

Vipassana, which means to see things as they really are, is one of India’s most ancient techniques of meditation. It was rediscovered by Gotama Buddha more than 2500 years ago and was taught by him as a universal remedy for universal ills.  Healing is its purpose, not merely the curing of diseases, but the essential healing of human suffering.

Vipassana is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind

Insight meditation is the art of becoming deeply aware of the present, focusing on what’s happening around you, how you are feeling and what you are thinking.  So rather than putting all of that to one side, we learn to welcome all sensations and thoughts, but without judgement or analysis: learning to accept and let go.  Sitting comfortably in easy cross-legged, on some cushions or with your back supported, try this simple exercise: focus on your senses, one by one.

• Listen: can you hear anything? Are there birds singing, can you hear the low rumble of distant traffic, is it raining, is it silent?
• Next, focus on what you can taste.  Have you eaten recently; is there the minty after-taste of toothpaste?
• What can you see?  Take a look around you are focus on the colours and textures.
• Can you smell anything?  Maybe you like to burn scented candles; washing powder from a throw;  wood burning on the fire.
• Feel:  be aware of the touch of your clothing against your body; feel the sensation if your back is resting against a support
• Now turn your attention to your thoughts and observe:  take each one in turn spend a moment thinking about it and then let it go.  If they are crowding in, one on top of another, try to give your attention to one at a time, hold it for a moment and then let it go.

The benefits are many:  it teaches you to live in the present and appreciate all that you experience.  You learn to put worries into perspective and deal with them when the time comes and in an appropriate manner.  It takes practice but is well worth it.

Meditation takes your mind off the things that are worrying you enabling you to free yourself of tension and distress, freeing up your mind so that you can come back and look at the problems facing you with a fresh approach.  Practise for just 10 minutes a day and see the difference.

Unroll your mat, light a candle & meditate on a rainbow

Yoga will help reduce high blood pressure

One of my clients hired me to try to manage his hypertension and he would measure his blood pressure before and after our yoga session. The reading was always significantly reduced which didn’t surprise me as yoga has many health benefits. I have read many accounts of yogis controlling various bodily functions by using their mind, focus, muscular contractions and breath: changing their body temperature; slowing down/speeding up (to around 300 bpm!) their pulse rate.

High blood pressure affects around 1 in 5 people in the Western world, but at an Emirates Cardiology Society Conference held in November of last year, results of a worldwide study suggested that 40% of the UAE adult population are affected. A third of these people were totally unaware that they have a problem which can lead to heart attacks, strokes, kidney failure and even dementia. Although genetic predisposition is a factor, obesity, smoking, high alcohol intake, lack of exercise, excessive intake of salt and stress are all major causes. With a few changes to one’s lifestyle, high blood pressure can be lowered.

So how can yoga help?

1. Fairly obviously, the relaxing meditation and pranayama (breathing) element of yoga can help reduce stress. It’s not an instant quick fix, but practised regularly can have an almost miraculous effect, bringing about feelings of calm, peace and acceptance (stress and frustration often arise from feeling helpless to bring about change be it at work or in a relationship). People often drink, eat, smoke too much and can’t be bothered to exercise when they are stressed or depressed, so you are likely to abstain from bad habits when you are calm and feel good about yourself.
2. Yoga can be very physical and elevate the heart rate so it’s a good form of exercise which is accessible to all.
3. When practised regularly, yoga will become a habit which will have two positive effects: firstly, if a habit can be formed then a habit can be broken, so if you smoke, for example, you will be better able to quit; secondly, as you become fitter and your feelings of wellbeing increase, you are more likely to improve your diet. You will become acutely aware of your weight if you are carrying any excess and be more inclined to control it.
4. Some asanas (postures) have a positive effect on hypertension: Savasana (relaxation pose) is extremely beneficial. Just lying on your back, relaxing, breathing deeply and thinking a positive thought for just 10 minutes a day can work wonders. Viralasana (cat pose) is useful to get the breathing going as the posture moves from flexed spine to extended spine in time with the breath. It also activates the core and opens the chest and front of body, facilitating more efficient breathing. Uttanasana (standing forward bend) and all forward bends have a calming effect on the nervous system as the spine is stretched and lengthened reducing pressure on nerves and the brain is soaked with nutrients.

Practise yoga and modify your lifestyle. This is the path to improved health and wellbeing.

1. Too much too soon: You need to take it slowly and build up gradually. If you get out of breath and feel nauseous or ache so much the next day that walking up and down stairs is difficult, you are overdoing it. You should feel that you have achieved something, not be defeated by it. You should feel revitalised, not wiped out.
2. Your goals are unrealistic, your expectations too high: If you expect too much too soon or set unrealistic goals, you will fail. Although having a short-term goal, an event (eg, wedding) to aim towards can kick start a routine, exercise is something you will be doing for the rest of your life, so there is no hurry.
3. Your fitness partner doesn’t always turn up: If they don’t turn up one day, you are less likely to continue by yourself. Try and find a small group of like-minded people to exercise with rather than just one other. If you are out in the dark or in remote areas, it is safer to be in a group. It is motivating to have other people with whom you can share your experiences and offer one another support.
4. You’re bored: Some of us are perfectly happy to run the same road year in year out, but Some people just get bored and need a change. Have a variety of activities to choose from.
5. It doesn’t fit in with your lifestyle: If you are a morning person, you are unlikely to stick to an evening exercise class for long. If you are a night owl, the early morning session will soon become something you hate and will fall by the wayside. If it takes too long to get to your class, your enthusiasm will fade. You are trying to build a habit, so you need to ensure that whatever you choose fits in with your life- style on a regular basis.
6. You have chosen a form of exercise you dread: You will soon find out whether or not your exercise of choice is the one for you. Don’t run if you find it tedious; don’t do Zumba if you have no sense of rhythm; don’t do yoga if you like loud music and a fast tempo. If you find that you are dreading it, find something else. You may have thought that a game of tennis with your friends was a great way of getting fit and socialising all at the same time, but perhaps it doesn’t challenge you enough or you find it demoralising. Be prepared to try other things.

Most of all, try to lead a more active life.