Welcome to the nzgirl Healtheries Q&A page where nutritionist and naturopath Vicki Martin answers your questions. Got something you want to ask? Hit the button below to submit it.
Cellulite problem I’m only 15 years old and I have cellulite on my legs. I absolutely hate it, because I am so embarrassed to wear a swimsuit. All my friends tease me when we go to the beach because I wear boy shorts. Is their anything I can do to get rid of the cellulite?
Don’t worry their turn will come! Cellulite is something not many people can escape, but it can be prevented and treated by regular daily exercise– jogging, walking, gym etc - which builds muscle; and also with attention to the types of food you eat. Sugar seems to be the worst offender for this problem, and plenty of fruits and vegetables are your best friend. Cellulite occurs because the fat and collagen tissue in your legs increases – due to lack of muscle development. However in order for collagen to stay firm Vitamin C and other nutrients available from fruits and vegetables are needed to help support it. So daily exercise, avoidance of sugar, and consuming plenty of fruits and vegetables is the way to go.
Big lower body I have a small upper body but a pretty big lower body. I have a real problem with my thighs are there any exercises or some thing to make them smaller?
Walking, walking, and more walking, as much as you can do. Walk to work, to school, the shops, your friends place, walk everywhere and forget the car. I recommend at least 60 to 90 minutes per day of power walking and look for as many hills as you can find. Make sure you have good trainers, a water bottle, a hat, and if finances allow… treat yourself to an iPod. Also ask for a pedometer for your birthday present, they are wonderful for telling you just how many steps you’ve taken and the progress you have made. Walking prevents fat accumulation in the lower half of the body and tones those thighs beautifully.
Is my blood pressure normal? I joined the gym about 6 weeks ago and had my re-assessment last week. My heart rate has dropped about 10 beats which means I’m getting fitter and my blood pressure has changed too. It was about 120/80 but now it’s around 130/70. Is this normal? What does it mean?
You are perfectly normal. Blood pressure can change depending on activity, temperature, diet, emotional state, posture, physical state, and medication use. The first number (120 or 130) is the systolic blood pressure reading, and it represents the maximum pressure exerted when the heart contracts. The second number (80 or 70) is the diastolic blood pressure reading, and it represents the pressure in the arteries when the heart is at rest. In your case your heart is contracting quite strongly on the systolic part (which can happen in a fit individual), and is relaxing nicely on the diastolic part. If the diastolic pressure starts to rise over 90 then you should see your doctor as you will be considered to have high blood pressure. You are quite a long way from this happening especially if you keep up that exercise.
Period pains I get really bad period pain (ie. stomach cramps etc.) are there any diet changes I could make that would help minimise it?
The first thing which I find makes a big difference is to avoid caffeine where possible – that’s tea, coffee, cola, energy drinks, chocolate (all forms). These drinks seem to really aggravate period pain. This may be because caffeine prevents the absorption of the essential mineral magnesium which helps to keep uterine muscle relaxed and spasm free. You may want to try a magnesium supplement, and do try raspberry leaf tea, this is a wonderful herb for helping relieve period pain, available from your health shop, drink it regularly, especially in the week before your period.
Caffeine cravings I’m trying to cut down on coffee but I keep getting really bad headaches. What can I substitute so I don’t cave in to my cravings?
When people cut back on coffee, headaches can be a part of the process. They usually only last a few days and are due to your brain reacting to the low blood glucose levels which were previously supported by the caffeine in the coffee. To keep these headaches to a minimum, I suggest you look closely at your daily meals. Make sure you have a good helping of protein at each of the three meals daily – yoghurt, cheese, eggs, fish or seafood, chicken, or meat – these help to boost your energy levels. Also I find that Spriulina smoothies or tablets really help to balance blood sugar levels, keep your brain happy, and prevent cravings.
Eat before exercise? I go to the gym first thing in the morning – do I need to eat before I exercise? If so, what should I eat?
Something liquid which digests quickly, helps to hydrate your muscles, and also boosts your carbohydrate and protein levels is the best bet. I recommend a smoothie made from yoghurt or milk with fruit, fruit juice, water, and spirulina or whey powder added to boost protein, iron and calcium levels. Make sure you have a breakfast snack (such as toast and cottage cheese with tomato) after you have worked out to replace your carbohydrate stores and keep your protein levels up.
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