Bone & Joint Health

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Although World Bone & Joint week 12th – 20th October is behind us, it is still worthwhile to discuss Bone & Joint Health.

Current Evidence Suggests:

  • Bone & Joint health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced.
  • Bone and joint conditions are the most common cause of severe long-term pain and physical disability worldwide affecting hundreds of millions of people.
  • Musculoskeletal conditions include back pain, arthritis, traumatic injuries, and osteoporosis and childhood conditions.
  • Osteoarthritis is ranked fourth worldwide as a cause for years lived with disability.
  • Unless actions are taken now, the global prevalence of musculoskeletal conditions is predicted to increase greatly due to increasing life expectancy, changes in risk factors and availability of appropriate prevention measures.
  • Musculoskeletal conditions can lead to significant disability plus diminished productivity and quality of life.

NUTRITION & LIFESTYLE HABITS IMPACT in maintaining strong bones & joints and it’s never too early to start.
Building healthy bones is extremely important. Minerals are incorporated into your bones during childhood, adolescence and early adulthood. Once you reach 30 years of age, you have achieved peak bone mass.
If not enough bone mass is created during this time or bone loss occurs later in life, you have an increased risk of developing fragile bones that break easily. Fortunately, many nutrition and lifestyle habits can help you build strong bones and maintain them as you age.
Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of PAIN.

Some Healthy Handy Tips & Advice from Balanced Healing – How to Ensure Healthy Bones & Joints

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Alkalising the body’s Ph with Lots of Vegetables – Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women. Alkalising the body PH reduces the risk of calcium leaching in an attempt for the body to alkalise.

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Perform Strength Training and Weight-Bearing Exercises – Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density. It may also help protect against bone loss in younger and older women, including those with osteoporosis, osteopenia or breast cancer.

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Consume Enough Protein – A low protein intake can lead to bone loss, while a high protein intake can help protect bone health during aging and weight loss. 50% of bone is made of protein. Low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake

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Eat High-Calcium Foods Throughout the Day – Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption. The RDI for calcium is 1,000 mg per day for most people, although teens need 1,300 mg and older women require 1,200 mg

Get Plenty of Vitamin D and Vitamin K – Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health. Vitamin D plays several roles in bone health, including helping your body absorb calcium. Vitamin K2 supports bone health by modifying osteocalcin, a protein involved in bone formation.
Avoid Very Low-Calorie Diets – Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health, dropping calories too low is never a good idea.
Consider Taking a Collagen Supplement – Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown. While there isn’t a lot of research on the topic yet, early evidence suggests that collagen supplements may help protect bone health.
Maintain a Stable, Healthy Weight – Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.
Include Foods High in Magnesium and Zinc – Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during aging.
Consume Foods High in Omega-3 Fats- Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

Management of Pain


For moderate-to-severe joint pain with swelling, an over-the-counter or prescription non-steroidal anti-inflammatory drug (NSAID) can provide relief. Most of these drugs have an increased risk of heart, stroke and other cardiovascular events. NSAIDs also can have side effects, potentially increasing your risk for gastrointestinal bleeding.

So look for a natural alternative for pain relief in the form of herbal extracts like – Boswellia, Curcumin, Devils Claw, Ginger, White Willow Bark, Valerian Root, and Magnesium & Capsaicin. The extracts found in these natural plants — may relieve joint pain from arthritis and other conditions. The Topical application of Capsaicin blocks substance P, which helps transmit pain signals, and it triggers the release of chemicals in the body called endorphins, which block pain. Side effects of capsaicin cream include burning or stinging in the area where it is applied.

Some research has indicated that glucosamine and chondroitin supplements can help with joint pain and improve function. Both of these substances are components of normal cartilage, which helps cushion the bones and protect joints. Glucosamine and chondroitin supplements are available in capsule, tablet, powder, or liquid form. Although these supplements don’t work for everyone, they are safe to try because they don’t have any significant side effects.

If your pain is so severe that NSAID’s and Natural medicines aren’t effective enough, (bear in mind that natural remedies will need a longer time to become effective – there is no instant gratification) you may need to consult your local physician. Also note, some antidepressants and antiepileptic drugs are known to interfere with pain signals, so be clear with your practitioner as to your current medication regime before opting for pain relief.

Physical Therapy

You can work with a physical therapist, physiotherapist, biokineticist to strengthen the muscles around the joint, stabilize the joint, and improve your range of motion.
If you are overweight, losing weight could relieve some of the pressure on your painful joints. Exercise is one effective way to lose weight (along with diet), but be careful to stick with low-impact exercises that won’t further irritate the joint. Swimming and bicycling are among the best exercises because both allow you to exercise your joints without putting impact on them. Because water is buoyant, swimming also relieves some of the pressure on your joints.

Home/Self Care

You can relieve short-term joint pain with a few simple techniques at home. One method is known by the acronym, PRICE:
Protect the joint with a brace or wrap.
Rest the joint, avoiding any activities that cause you pain.
Ice the joint for about 15 minutes, several times each day.
Compress the joint using an elastic wrap.
Elevate the joint above the level of your heart.
Applying ice to your painful joints can relieve the pain and inflammation. For muscle spasms around joints, try using a heating pad or wrap several times a day. Your physical therapist or doctor may recommend that you tape or splint the joint to minimize movement or reduce pain, but avoid keeping the joint still for too long because it can eventually become stiff and lose function.

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Balanced Healing

Balanced Healing offers an integrated holistic approach to health & wellness in the workplace & for the individual
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Imagine if all Doctors & healthcare practitioners prescribed like this.... 🐾🐝
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As promised we continue our discussion around diabetes but this week we will focus on Insulin resistance which may be one of the key drivers of many — if not most — of today’s chronic diseases.


Insulin is an important hormone that controls many bodily processes and challenges with this hormone are at the heart of many modern health conditions.
Insulin resistance, in which your cells stop responding to insulin, is incredibly common.
Simple lifestyle measures can dramatically improve this condition.
Insulin is an essential hormone that controls your blood sugar levels.
Insulin is made in your pancreas and helps move sugar from your blood into your cells for storage. When your pancreas senses high blood sugar, it makes more insulin to overcome the resistance and reduce your blood sugar.


+ Regulates glucose balance in the body
+ Controls fat metabolism
+ Signals for the processes that move glucose into the cells for energy purposes
+ Causes any excess glucose to be stored in adipose tissue as fat
+ Suppresses glucagons & growth hormones, which regulate the burning of fat (stored fats)

INSULIN RESISTANCE is when cells in your muscles, fat, and liver don't respond well to insulin and can't use glucose from your blood for energy. ... Over time, your blood sugar levels go up. Insulin resistance syndrome includes a group of problems like obesity, high blood pressure, high cholesterol, and type 2 diabetes.

Prediabetes is the condition of having abnormal levels of glucose, or sugar molecules, in the blood; insulin resistance refers to the mechanism by which one develops that condition.

They're not two different conditions; they're cause and effect — insulin resistance is a prediabetes state
Insulin resistance might develop into type 2 diabetes.
Insulin resistance, prediabetes, and Type 2 diabetes can be managed, and in many cases reversed, by the right lifestyle changes. Medication may also be prescribed.

BALANCED HEALING is able to assist you in improving this condition with simple lifestyle measures, nutritional advice and natural supplementation. PREVENTING INSULIN RESISTANCE may be among the most powerful ways to live a longer, healthier life.


Raised insulin and blood sugar levels are key symptoms of insulin resistance. Other symptoms include excess belly fat, high blood triglycerides, and low HDL (good) cholesterol levels.

+ extreme thirst or hunger.
+ feeling hungry even after a meal.
+ increased or frequent urination.
+ tingling sensations in hands or feet.
+ feeling more tired than usual.
+ frequent infections.
+ evidence in blood work.

Classic signs and symptoms that suggest you've moved from prediabetes to type 2 diabetes include:

+ Increased thirst.
+ Frequent urination.
+ Fatigue.
+ Blurred vision.


Insulin resistance is linked to various ailments, including heart disease, NAFLD (Non-Alcoholic Fatty Liver Disease), PCOS (Poly Cystic Ovary Syndrome), Alzheimer's disease, and cancer.


Chromium, berberine and magnesium supplements are linked to increased insulin sensitivity. Resveratrol appears to increase insulin sensitivity, particularly among people with type 2 diabetes.

As with all supplements, there is a risk they may interact with your current medication. PLEASE CONSULT YOUR HEALTH CARE PROVIDER before commencing any other natural treatments.
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Join the Movember Movement and save a Bro!
@balancedhealing we can check your state of Health
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November is an action-packed month with many focal points within Healthcare namely – DIABETES, ANTIBIOTIC AWARENESS AND “MOVEMBER” – Campaign focusing on Male Cancers & mental health. So stay tuned for our weekly articles.

During week one we’ll touch base on the different types of Diabetes and some myth busters & natural ways to manage the disease process. Week 2 will focus on Insulin Resistance the pre-cursor to type 2 Diabetes and my personal favourite on how to manage lifestyle and supplementation.
Diabetes Types

Diabetes mellitus, commonly known as diabetes, is a metabolic disease that causes high blood sugar. The hormone insulin moves sugar from the blood into your cells to be stored or used for energy. With diabetes, your body either doesn’t make enough insulin or can’t effectively use the insulin it does make. Ideally, there should be a balance between blood sugar and insulin in the body.

+TYPE 1 DIABETES is an autoimmune disease. The immune system attacks and destroys cells in the pancreas, where insulin is made. It’s unclear what causes this attack. About 10% of people with diabetes have this type. This type of diabetes is chronic and long term.
+TYPE 2 DIABETES occurs when your body becomes resistant to insulin, and sugar builds up in your blood.
+PREDIABETES occurs when your blood sugar is higher than normal, but it’s not high enough for a diagnosis of type 2 diabetes.
+GESTATIONAL DIABETES is high blood sugar during pregnancy. Insulin-blocking hormones produced by the placenta cause this type of diabetes.

Diabetes is a complicated disease. If you have diabetes or know anyone who has it, you may have questions about the disease.
There are many popular myths about diabetes and its management. Here are some facts you should know about diabetes.


MYTH: No one in my family has diabetes, so I won’t get the disease.
MYTH: I will likely develop diabetes because I am overweight.
MYTH: I eat a lot of sugar, so I am worried I’ll get diabetes.
MYTH: I was told I have diabetes, so now I’ll have to eat a special diet.
MYTH: I have diabetes, so I can never eat sweets.
MYTH: My doctor put me on insulin. This means I am not doing a good job managing my blood sugar.
MYTH: It is not safe to exercise with diabetes.
MYTH: I have borderline diabetes, so I don’t need to worry.
MYTH: I can stop taking diabetes medicines once my blood sugar is under control.

For the facts read article @



While many of these supplements show promise, IT IS WISE TO CONSULT WITH YOUR HEALTHCARE PROVIDER before commencing as Herbal supplements have side effects and can interfere with other medications.

Work with your health care provider or BALANCED HEALING to develop a meal plan that works best for you and that you will be able to follow consistently over time. A healthy and balanced meal plan with a healthy lifestyle will help you manage diabetes.
Balanced Healing
Balanced Healing

How stressed is your household during exam time?

What do you do as a parent to alleviate the tension and support your child with revision and studying?

Look no further, BALANCED HEALING can offer support for the entire family from nutritional planning, supplementation for concentration & focus, through to supportive therapy for anxiety and ADD/HD and much more.

So how can you as a parent channel your anxieties and support your child better during exam time?

1. Identify your child’s best way to learn

Try to identify how your child enjoys studying best, and adopt strategies around that. They may be – kinaesthetic learners like to learn via movement such as dancing, counting fingers, gestures or even acting; Auditory learners absorb information the best through sounds such as songs and recordings, OR visual learners study best through picture stories, shapes, mind maps and even paintings.

2. Create a great learning environment

A good atmosphere and comfortable learning space can lead to productive learning and revision. Ensure your child has what they need to thrive, whether it’s sufficient light and quiet, or a comfortable chair and the necessary stationery.

3. Get them to teach

A good way to get children to understand what they are learning, or to just practice their revision, is for them to “teach” you. Ask your child to pretend they’re the teacher, and go through a mock “lesson”.

4. Spread out revision

It’s difficult for anyone to concentrate on learning for long periods of time, so ensure your child is taking short breaks between revision bursts.

5. Support them

Studying is not always fun or easy, so praise your children when they are working hard. Encourage rather than threaten, If they do get stressed, try to respond to their emotions by listening, reassuring them, or hugging them. Once they’ve calmed down, you can deal with practical solutions, such as setting up a revision timetable or getting the necessary help they might need.

6. Ensure they’re sleeping sufficiently

Sleep is important to not only give children mental and physical rest but to consolidate what’s been learnt during the day. Ensure their room is dark as light interferes with melatonin (the hormone needed for sleep) production. The blue light emitted by tablets and phones can also be disruptive to sleep.

7. Set up rewards

Incentivise studying and exams not necessarily through material rewards or “prizes”, but through fun activities that children can look forward to after a series of revisions or after an exam. Incentives can include a dinner out at a restaurant, or watching sport or series together. Or better yet, ask them what they want to do the most.
"Parents needn’t feel alone with their children’s curriculum and revision. The key is to ensure a personalised and powerful learning experience which can also be achieved through technology interventions," (Parent 24)

Below is a survey conducted in the UK on how exam stress affects moms & dads.

Read full article @
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Thermoscan Breast Screening 30th October
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