Welcome To Week Five
Welcome to week five of the Minding Me Gluten Free course. This week our theme is on Building Stronger Bones
When we think about coeliac disease and gluten intolerance, we automatically think gut. So many of us have had all the fun of bloating, tummy upsets, going too often or not often enough, and everything in between. Although not everyone gets the tummy symptoms, coeliac disease and gluten intolerance are is really seen as a disease of digestion. But although it may start in your gut, it doesn’t end there. Long-term problems of coeliac disease can include issues with fertility, anaemia and, most importantly, bone health. This section of the course is relevant to everyone living gluten free and want to reduce risks of Osteoporosis.
This week’s mindfulness lesson covers Night-time Mindfulness Meditation. You will learn about routines to help with switching off after a busy day.
The workout regime will be enhanced for those that are ready to move on at this stage and there will also be additional recipes for you to try.
Building Stronger Bones
When we think about coeliac disease, we automatically think gut. So many of us have had all the fun of bloating, tummy upsets, going too often or not often enough, and everything in between. Although not everyone gets the tummy symptoms, coeliac disease is really seen as a disease of digestion. But although it may start in your gut, it doesn’t end there. Long-term problems of coeliac disease can include issues with fertility, anaemia and, most importantly, bone health.
Did you know that people with coeliac disease are more likely to develop osteoporosis?
Osteoporosis is when the bones become weaker and are more likely to break or fracture. Good nutrition along with weight-bearing exercise are essential to having strong, healthy bones. A brisk walk and a healthy diet are an amazing combination.
Why do people with coeliac disease get more osteoporosis?
Coeliac disease can make it harder for your body to absorb essential bone nutrients like calcium and vitamin D. If it took a long time for you to be diagnosed, your bones may have been without the right building blocks for years. After diagnosis, following a strict gluten-free diet makes it much easier for your body to start absorbing your food again and this is brilliant for your bones.
The second reason is that eating gluten doesn’t just damage the lining of the gut. Gluten also triggers your body to make other substances that we know attack your bones as well. So you need to make sure you are strictly gluten free AND eating lots of bone-friendly nutrients to keep your bones strong and healthy.
What are the nutrients my bones need?
Ready To Go?
Check out our recipes for this week. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
Pilates Week 5
Welcome to week 5 of our exercise program. The weeks are flying by!
You can now progress to week 5 of the couch to 5km or if you feel the pace is too quick for you then you can repeat week 1, 2, 3 or 4. Keep it going. You will reap the benefits of your hard work.
Good habits are forming. Each week adds that little bit of extra difficulty and of course more exercises. Don’t let the weather be a factor in getting out there.
Layer up, lace up and you’re good to go.
In week 5 – sessions 1 and 2 – there are now 7 exercises per session.
Each exercise is performed 12 times (12 reps). Take a 15 seconds rest between each exercise as well as the 30 seconds rest after each set. Complete 3 sets to finish.
Feel free to substitute exercises from any of the previous weeks 1 or 2 in if you feel you are not yet ready for the progressions or if you just prefer them.
For the ‘step ups’ you can use the bottom step of your stairs or even a chair. If you do use a chair it will most likely be higher than a step (more of a challenge) but more to the point you need to be sure it’s stable. Have someone hold the chair for you if need be or you can do this exercise just marching on the spot if you prefer.
There are some exercises with weights in this week. Don’t worry if you don’t have weights at home. You can use a tin of beans, a heavy book or even a ball.
Make sure to stay hydrated throughout your day. You should be drinking 2 litres of water a day. It is worth saying that this is on top of the water you drink when you are exercising. The water you drink while exercising is replenishing the sweat you are losing through your skin and through breathing.
Enjoy your fifth week.
As always, feel free to contact me on email@example.com with any questions or queries.
Night-time Mindfulness Meditation
Join Aideen Burke, Mindfulness and Yoga teacher from Eat.Create.Be for the week 5 of your mindfulness course. Today we will be looking at a night time routine as our task. We will be trying to harness in a mindful ritual for your evenings.
In this weeks sessions we will focus on self-care rituals for your winding down routine in the evening.