Issue link: https://read.dmtmag.com/i/146934
skin& bones …Stronger Bones Warrior II Poses such as Warrior make your legs support your body's weight, putting mild stress on your bones, which helps create new bone growth. "This strength-building pose also lengthens the muscles while holding them on the bone (20- to 30-second holds are best for bone growth). In other words, it's a bone-growing overachiever," explains Uphoff. TIPPING THE SCALE: A healthier approach to your weight Look in the mirror. Don't see Jennifer Aniston's bod? That muscular, sculpted build? Not to worry. Here's an alternative perspective. "The aesthetic ideal in our culture continues to be 'athletic thin,'" says Marcine Braun, a registered dietitian with UW Health. "When women pursue a shape that doesn't fit their body type, it causes a lot of daily angst and conflict. Fortunately, not all role models fit that body type." So, picture a curvy Christina Hendricks or Scarlett Johansson instead. And rethink how you assess your health. Instead of just your weight, cultivate a holistic approach to find that "sweet spot" where life is in balance. Try "tasty meals, enjoyable exercise, luscious sleep and planned relaxation," Braun says. How do you know what qualifies as a healthy weight for you—even as you age? Your BMI, or Body Mass Index, can be a tool if used right. Braun recommends looking at the trend in your weight since your 30s. If your BMI is increasing, your life may be out of balance. And don't forget to talk with your health care provider. Keep tabs on such measures as blood pressure, cholesterol and family history to determine disease risk. "The number on the scale is pretty crude," Braun says. "Determining health risk requires a broad view that considers not just weight, but fitness, stress management, sleep and diet." –Marni McEntee Straight Up: Habits for perfect posture from Jacquelyn Finley, occupational therapist at Group Health Cooperative Stand tall, always: When texting or working at your computer we tend to slouch. Keep your shoulders back and head lifted. Tighten your core: A strong core equals better posture. While maintaining your natural lumbar curve, engage your abs, grow taller and tell us what the weather's like up there. Positive perspective: Good posture can improve balance, help you age gracefully and has even been shown to offer a confidence boost. Striding into a big meeting? Hold your head high! 70% of patients with varicose veins have parents who also suffered from the same condition, according to Dr. David DeAngeles of Dean Health. VERY VEINYvaricose veins, The low down on vexing with tips from Dr. David DeAngeles, a surgeon with Dean Health What? Varicose veins are enlarged, swollen, tortuous veins that usually result from faulty venous valves in the groin or behind the knee. Who? While everyone is susceptible, varicose veins are most common in women, people with obesity, expectant mothers and those who stand for lengthy periods of time. Symptoms and treatments Other than the appearance of dark protruding veins, people may experience cramping, aching, burning, itching or soreness. These symptoms can be treated with laser therapy or surgery for larger cases. Prevention Though some of us are genetically predisposed, exercise, weight loss, compression stockings and elevating your legs while sitting are all good practices to help prevent varicose veins. Need to Know: Supplements The buzz from Dr. Mark Anderson, family medicine practitioner at UW Health They say... But wait... FISH OIL This poppable supplement is loaded with omega-3 fatty acids, which supports heart health and helps prevent high blood pressure. Can cause side effects including diarrhea, nausea and, commonly, fish burps (to avoid this, try taking the supplement right before bed). BLUE-GREEN ALGAE High in protein, B-vitamins and iron, blue-green algae can improve ADHD, diabetes, wounds, allergies and even boost weight loss. No studies have given strong evidence to support its use, plus there's concern about the safety of algae and its contaminants. GLUCOSAMINE CHONDROITIN Made from molecules that make up joint cartilage, daily use of this supplement can significantly improveme osteoarthritis. Steer clear if you're allergic to shellfish. It takes six months to two years before seeing results, and comes with a high price tag. GINKGO BILOBA A thousand-year-old treatment in Chinese medicine, high doses can improve leg circulation and ease pain caused by clogged arteries. Fresh gingko can be dangerous and cause side effects—GI upset, dizziness, skin rashes and headaches— so use only prepared supplements. ST. JOHN'S WORT It may improve mild to moderate depression and its ailments—anxiety, tiredness, loss of appetite and poor sleep. Some studies indicate a placebo effect inferior to prescription drugs, and adverse sexual, depression and sun sensitivity side effects. August 2013 bravamagazine.com 35