Waitaki Herald : January 13th 2016
16 WAITAKI HERALD, JANUARY 13, 2016 Your health The importance of sun and sleep NewZealand’s favourite wellbeing expert, Dr Libby, answers readers’ questions about living a healthier life. I’ve been told to take a vitamin Dsupplement. What does vitaminDdo andwhycan’t I get it throughmydiet? Thanks, Justine Hi Justine. Over the winter months it is particularly difficult to obtain adequate vitaminDas we often find ourselves wrapped upwarmwith little exposure to the sun. As the sun’s action on the cholesterol in our skin is our major source of vitamin D, it’s important to spend a little time each day exposed to the sun and to up our intake from food sources. VitaminDis an important nutrient for bone health, immunity, cancer prevention and mood regulation. It supports the uptake of calcium and phosphate which are bone strengthening minerals, especially in growing children and the elderly. Teens accrue about 50 per cent of their adult bone mass between the ages of 12 and 18, so adequate vitaminDis of particular importance during these years too. While wenormally synthesise the majority of our vitaminD from the sun through our skin, we can get some from oily fish, organic butter, and eggs. It is an important nutrient to have tested so you know when it is appropriate to take a supplement. I amgoing through a period where I’mnot sleeping well and I knowit’s influencingmy health. What are your tips to helpmeget more rest? Thanks, Sharon. Getting plenty of sun year round is essential to our vitamin D intake. Sleeping is good, too. Hi Sharon. There are a few things I link to amazing health. Optimal nutrition of course, fresh air, movement, love, and great sleep. In fact, improving the quality of your sleep will significantly improve all aspects of your health. Sleep is often the only time our bodies are able to access a part of our nervous system responsible for rest and repair. Sleep is critical for skin regeneration, immunity, hair Photo: 123RF.COM growth, nail growth and all other non-vital processes the body will not prioritise during the day, particularly when under constant stress. Often forgotten but crucial to deep sleep is the minimisation of caffeine. It can take the body up to eight hours to clear caffeine – so think abouthow manycoffees, teas, colas and/or energy drinks you consume per day. Breath is one of the most essential factors in regulating the WITH AUTHOR AND NUTRITIONAL BIOCHEMIST DR LIBBY AskDr Libby Email your questions for Dr Libby to firstname.lastname@example.org. Please note, only a selection of questions canbe answered. balance of your nervous system. Long, slow belly breathing expands the muscles in your diaphragm, stimulating the relaxation response. Try focusing on your breath anytime you feel overwhelmed. Or better still, create a regular diaphragmatic breathing ritual to help keep your responses calm. Whenwefeel overwhelmed, planning tends to go out the window, but organisation is precisely what you need. Relaxation needs to be scheduled just like any other appointment in your diary. Set up a sleep routine, such as turning the lights down low, avoiding anyTVthat upsets, and embracing a diaphragmatic breathing ritual, and notice the difference inhow rested you feel. ❚ Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. stuff.co.nz PUZZLES ANSWERS ARE INCLUDED ON THIS PAGE NEW ZEALAND CROSSWORD 1 2 7 8 10 11 14 15 19 20 23 16 21 17 22 18 12 9 13 3 4 5 6 THE TOP 10 1. On 19 October 1899, New Zealanders had a day off annual holiday? 2. In Australia, is a jumbuck a sheep or a rabbit? 3. Which political party was National? 4. Which group was given the right to vote in the United States in 1924? 5. If you were using a spinnaker, what would you be doing? 6. Which is the secondlargest French-speaking city in the world - Paris, Geneva or Montreal? Across 7. The skill of throwing your voice (13) 8. Shredded cabbage (8) 9. Large stringed instrument (4) 10. Scram! (4,2) 12. Ridiculously expensive (3-3) 14. Ancient (3) 15. Hamilton suburb and racecourse (2,4) 17. New Olympic sport in 2016 with NZ interest (6) 19. the northern end of Lake Wakatipu (4) 21. Winemaker, established 1947, which includes the Oyster Bay label (8) 23. Work on this link started in 1885, completed 1908 (4,5,4) Down 1. Flammable oil (8) 2. Word shared by the longest-running soaps in New Zealand and Britain (6) 3. Murder (4) 4. One half of a rugby team (8) 5. Keep quiet or from becoming known (4,2) 6. Title of the emperors of Russia (4) 11. Back and forward (2,3,3) 13. Make delicate adjustments (4-4) 16. Playing a part (6) 18. Breakfast favourite: Vegemite and __ (6) 20. Slightly open (4) 22. Join (4) Puzzles © The Puzzle Company 7. In 2008, which duo were inducted into the NZ Music Hall of Fame? 8. After seven, which is the next prime number? 9. What is a common name Impatiens? 10. a decathlon? NZ CROSSWORD 1 JUNIOR CROSSWORD Across 1. A crime-solving 6. Green areas in a city (5) 7. Beneath (5) 9. A bottle stopper (4) 10. Tries to win in a game by breaking the rules (6) 12. Opposite of informal (6) 14. A country’s emblem (4) 17. A hot drink (5) 18. Young sheep (5) 19. Helper (9) TOP 10 SOLUTION Down 2. Mistake (5) 3. Compass point (4) 4. Showed someone how to do or make something (6) 5. An alcoholic drink from Russia (5) 6. The world’s largest ocean (7) 8. Quits a job (7) 11. An island American state (6) 13. Speed contests (5) 15. A sour-juiced fruit (5) 16. As ____ as a pancake (4) 2 SUDOKU Fill the grid so every row, column and every 3x3 box contains 1-9 SUDOKU Across: 1. Detective, 6. Parks, 7. Under, 9. Cork, 10. Cheats, 12. Formal, 14. Flag, 17. Cocoa, 18. Lambs, 19. Assistant. Down 8. Resigns, 11. Hawaii, 13. Races, 15. Lemon, 16. Flat. 1. Labour Day, 2. Sheep, 3. Labour, 4. Native Americans, 5. Sailing/ Yachting, 6. Montreal, 7. The Topp Twins, 8, Eleven, 9. Busy Lizzie, 10. 1500 metres. Across: 7. Ventriloquism, 8. Coleslaw, 9. Harp, 10. Beat it, 12. Rip-off, 14. Old, 15. Te Rapa, 17. Sevens, 19. Dart, 21. Delegats, 23. Main trunk line. Down: 1. Kerosene, 2. Street, 3. Kill, 4. Forwards, 5. Hush up, 6. Tsar, 11. To and fro, 13. Fine-tune, 16. Acting, 18. Vogels, 20. Ajar, 22. Link.
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