Almost a quarter of us (21%) have a bad back by our late 40s, according to a study from University College London. And problems only get worse as we age. But they needn’t. While the research found that many health issues start early, there are steps that we can take to prevent problems – whatever our age.
Keep moving It’s the key to both avoiding and easing a bad back, says leading NHS pain consultant Dr Deepak Ravindran. ‘Exercise reduces pain and builds supportive muscles to help prevention.’ Aim for 30 minutes’ moderate exercise, such as walking, swimming or Pilates, five times a week. If you suffer with back pain, consult a physiotherapist for specific exercises.
Watch your posture ‘Back pain is often a lifestyle problem,’ says physio Neil Velleman. ‘It’s related to how you use your back on a daily basis.’ Support your lower back when sitting, and move regularly – at least hourly.
Lift with care Engage your tummy muscles and bend your hips and knees, rather than your back. ‘Your legs (hips and knees) are built for pressure,’ says Neil. ‘Your back isn’t.’
This lifelong condition causes excessively high blood-sugar levels, but can be managed well if spotted early and treated, especially in the early prediabetes stage.
Eat well Include plenty of fresh fruit and veg, dairy foods or alternatives such as soya, plus high-fibre foods such as potatoes, bread, rice and pasta, and protein from beans, pulses, fish, eggs and meat.
Continue reading your story on the app
Continue reading your story in the magazine
Our easy cushion ideas will inspire you to transform your sofa from bland to fab in a flash!
THE ROBOT'S redemption
Was Sally's house guest really to be trusted?
The woman on the ELEPHANT
She and her husband shared so many happy memories, but now it was over – wasn't it?
The Italian INFLUENCE
It was just a dress – but its effect on Anne would change everything
Take it EASY
This collection of slowly simmered stews and sharing dishes is perfect for weekend cooking, to help you to slow down and relax with friends
The hot news on HEALTH
Nutritionist Lyndsey Heffernan reveals the real health benefits of spicing up your food
Set and MATCH
Using yarn held double, our cosy hat and scarf will knit up quickly
Jean found Clive charming and attractive - until she learnt the truth
Discovering treasures UNDERGROUND
Sightseeing in Britain is a popular pursuit, but don’t forget there are also some extraordinary things to find under our feet
Coping with A FALL
As we grow older, we’re increasingly at risk of falling and injuring ourselves
The Drugs Are Working
The first step toward fulfilling a New Year’s resolution just might be a class of prescription weight loss pills and shots. The next steps: Getting patients and doctors to trust them and insurers to cover them
The Overlooked Keys to a Healthy Gallbladder
Keep your bile thin and free-flowing by focusing on supportive foods, supplements, and physical activity.
Glycemic Index and Fat Loss
For many years we were told the keys to losing weight and staying healthy are to exercise and eat a low-fat/high-carbohydrate diet. The public evidently heeded this advice as epidemiological studies have shown that dietary practices of Americans have shifted accordingly. Yet, despite this shift, the incidence of obesity and diabetes in America has reached epidemic proportions, particularly in children and adolescents. This phenomenon has been explained as a result of an increasingly sedentary lifestyle and consumption of nutrient-dense food.
Tips to Losing Stubborn Belly Fat Over 50
With The Right Kind of Meals
A Contributing Factor In OBESITY EPIDEMIC
How to create a nourishing self-care routine that can help you feel calmer, more centered, and better able to face the challenges of the world around you.
BREAKTHROUGH! NEEDLE-IN-A-PILL REPLACES PAINFUL INJECTIONS!
Tiny miracle treats diabetes & allergies
What Is INSULIN RESISTANCE?
Have you heard of insulin resistance? One in three Americans suffer from this blood sugar-related syndrome, which can cause serious health issues including diabetes, cardiovascular disease, heart attacks, strokes, and even cancer.
6 RULES FOR Healthy Grocery SHOPPING
Grocery stores aren’t as innocent as they may seem. They’re actually designed to influence your choices, from where foods are placed on the shelves to those impulse buys at the register. “It’s a business and they need to move it and want to sell as much as possible,” said New York City nutritionist Nicolette Pace.
01 Ping An Good Doctor