BACKACHE

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Damage to spinal discs, pressure on nerves, misalignment or inflammation of joints, damaged ligaments, or diseased vertebrae can all lead to backache. Other common causes include pregnancy, a bad sitting posture, a bed which does not support your body correctly, a job which involves lifting heavy objects, or suddenly taking up a new sporting activity. A good chiropractor or osteopath should be able to cure most forms of bachache, but in the long term a healthy diet may prevent it occurring in the first place.

There are no nutritional cures for backache, though the increased strain that obesity puts on the spine may contribute to the problem and a sensible programme of diet and exercise to lose weight may help to ease the pain.

By ensuring that your diet contains all the nutrients needed for healthy bones and muscles you can also reduce the risks of developing back problems. Protein helps to build up the strong muscle tissue that your back needs, stengthen and nourish nerve tissues. Liver and oily fish, such as sardines, mackerel and salmon,are good surces of niacin and vitaminD, which aids the body's absorption of calcium and is important in developing and maintaining healthy bones and nerves. A twice weekly 100g (31/2 oz) helping of any oilyfish will provide you with the equivalent of the recommended weekly intake of both these vitamins, while the fatty acids that the fish contain can help to suppress inflammation,and so reduce pains in the joints.

Cabbage , guavas, papaya and kiwi fruit are all excellent sources of vitamin C, needed for the development and maintenance of strong bones and a healthy nervous system. The daily recommended intake of vitamin C for an adult is 40mg, this is about as much as you would get from eating two portions of cabbage, a mango, a small papaya or half a guava.However, smoders need twice this amount.

If you are suffering from backache it is wise to cut down on coffee and tea and any other drink containing caffeine as this relatively mild stimulant narrows the samllest blood vessels at the tip of the arteries. This reduces the flow of blood and nutrients carried in the blood to the spinal tendons, which may slow the healing process.

Joints need to keep moving to stay healthy. So whether you want to relieve back pain now or help to prevent it in the future, one of the best things you can do is to keep active.

Persistent backache is a common problem, especially with increasing age. but it is important to consult your doctor for a proper diagnosis, as the pain could be the symptom of a more serious disorder, such as osteoporosis or, in rare cases, cancer.

EAT PLENTY OF:

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- Oily fish

- Cabbage,guava, papaya and kiwi fruit for thsir vitaminC

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CUT DOWN ON:

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- Coffee, tea and other drinks containing caffeine.

- Fat and sugar if you are overweight.

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ON

BLOOD PRESSUR

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There is little doubt that good nutrition and healthy growth in childhood help to prevent highblood pressure(or hypertension) as an adult. Research suggests that diet may be especially important during prgnancy and the first few years of life. Even in middle age, when it is normal for blood pressure to increase as part of the natural ageing process, the wrong kind of diet is still believed to contribute to unhealthily high blood pressure levels. Aside from diet, other influnces include emotional problems, anxiety and stress, but sometimes the cause is unknown.

THE SILENT KILLER

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Widely known as the silent killer, because its outward symptoms are so difficult to detect, high blood pressure affects between 15 and 30 per cent of the adult population of most Western countries. It often comes on in middle age, and is likely to affect more men than premenopausal women because of hormonal differences.

As people age, their hearts have to work harder to pump blood around the body. Hypertension occurs as a result of increased resistance to blood flow of the small blood vesseels(arterioles), which have much muscular walls. Most types of high blood pressure are caused by the arterioles losing their ability to relax normally. Drugs can be used to dilate them, so lowering their resistance to the bloosd flow. however, these may have side effects and they can also interfere with the bodys effective use of nutrients.

Not all the ramifications of high blood pressure are fuly understood. however, it is a recognised factor in strokes and it is also known to increase the risk of heart and kidneh disease.

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DIET IS CRUCIAL

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A changeto a healthy well-balanced diet (which is low in fat) cou;led with a reduction in alcohol intake are often top of the list on a doctor's recommendations for high blood pressure. Obesity and excssive alcohol consumption are both important causes of hypertension. Avoiding alcohol leads to prompt fall in blood pressure in some heavy drinkers, and overweight people suffering from high bolld pressure usually show a similar drop, as they lose weight gradually. Rapid weight loss followed by weight regain may increase the risk of hypertension.

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CUTTING DOWN ON SALT

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Even where hypertension is treated with drugs, it is possible to achieve further reductions in blood pressure through modest reductions in salt intake. Much of the salt we eat is added at the table or during cooking, but many everyday processed foods such as bread,cheese and breakfast cereals contain significant amounts of hidden salt.

Eating at least five daily portions of fruit and vegetables(especially garlic and celery) also helps to lower blood pressure.

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