Winter Arc

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You may have heard the term ‘winter arc’ on social media. It’s a concept that encourages motivation to start new goals and activities aimed at self-improvement during the last months of the year, instead of waiting for the new year. This trend resonates with many as a proactive approach to personal growth.

These activities can range from mindful eating and incorporating strength training into your weekly routine, to exploring new hobbies like reading or dry clay art. Reflect on what you enjoy and what fits into your current schedule — maybe you can spare 30 minutes for exercise two days a week, or read two chapters of that intriguing book each day.

Setting realistic, attainable goals now can boost your motivation as you carry your progress into the new year. Consider asking yourself: What activities make me feel fulfilled? How can I integrate them into my daily routine?

Remember, it’s natural to face challenges along the way. If you hit a snag, reflect on what might be causing it and adjust your approach. Celebrating small victories is key to building confidence — whether it’s completing a workout or finishing a chapter.

Ultimately, this journey is about bettering ourselves before the new year begins. We encourage you to start this winter arc and continue your path to health and well-being. Share your goals with friends or on social media using #WinterArcChallenge to inspire and support each other!

Calcium: Supporting Your Bone Health

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Getting enough calcium is vital for maintaining strong bones and overall wellness. While calcium supplements can help fill gaps, it’s important to know how to take them for optimal effectiveness. Here are some tips!

1. Absorption Limits: Spread Out Your Dose
The human body can only absorb about 500 mg of calcium at a time. Try splitting your daily intake into smaller doses. For instance, if you aim for 1,000 mg daily, consider taking 500 mg in the morning and another 500 mg in the evening.

2. Choosing the Right Type of Calcium
There are two main types of calcium commonly found in supplements: calcium citrate and calcium carbonate. Both offer benefits, but each comes with specific guidelines:

  • Calcium Citrate: This type can be taken anytime, with or without food, making it versatile. It’s also a good option if you experience gastrointestinal discomfort with other calcium supplements.
  • Calcium Carbonate: To ensure maximum absorption, take this type with food.

3. Pair Calcium with Vitamin D for Better Absorption
Vitamin D plays a critical role in helping the body absorb calcium. To boost calcium absorption, aim to meet the daily recommended intake of vitamin D through sun exposure, fortified foods, or a supplement if necessary.

4. Avoid Taking Calcium with Certain Minerals and Medications
Calcium can interfere with the absorption of zinc, magnesium, and some antibiotics. For best results, avoid taking calcium at the same time as these supplements or medications.

5. Bone Health: Don’t Forget Weight-Bearing Exercise
Alongside calcium, engaging in regular weight-bearing exercises (like walking, jogging, and resistance training) will stimulate bone formation and maintain bone density, helping prevent conditions like osteoporosis.

6. Trusted Supplement Brands
Supplements are not regulated, and it can be difficult to know what brands are trustworthy. Talk to your dietitian to determine what is best for you!

7. Prioritize Calcium-Rich Foods
Although supplements can be helpful, it’s always best to get calcium through food whenever possible. Foods rich in calcium support general health and bone density maintenance.

  • Whole foods provide additional nutrients that enhance calcium absorption and bone health. Some calcium-rich food options include:
    • Dairy products like milk, yogurt, and cheese
    • Calcium-fortified foods and beverages, such as certain plant milks and orange juice
    • Canned salmon and sardines (with bones)
    • Prunes and figs
    • Cooked greens (such as spinach, kale, collards)
    • Oranges and broccoli

How Much is TOO Much Exercise?

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Most of you are familiar with the eating disorder known as bulimia nervosa which involves purging your calories by vomiting. You can also purge calories through excessive exercise. Exercise is generally always considered as beneficial to your health so it is frequently overlooked as developing into a possible disorder.

What begins as a desire to become healthy, fit and strong can become a form of intense mental and physical punishment. An obsessive interest in weight, calories consumed,  excessive exercise and extreme guilt or frustration if an exercise session is missed are signs of obsessive thinking about body shape. 
 
Red flags to that a problem may exist include:
  • Going to the gym multiple times daily or several hours of exercise daily. 
  •  Feel a need to work out regardless if dizzy, sick or in pain.
  • Setting unattainable goals which you increase regularly.
  • You neglect to praise yourself for your accomplishments or you always think you should be doing more or better.
  • Perfectionist attitude regarding your workouts and your body.
  • Lose weight rapidly and beyond what is recommended by your dietitian or physician.
  • If you have to miss an exercise session are you anxious, distraught and wanting to do anything to make up the appointment?

 

Exercise is a part of healthy living. You must learn to connect and listen to your own body; physically and mentally to be aware of what is too much.cb