Top foods to help you move

Naturopathy - Top foods to keep you on the move.

By Naturopath, Lara Tilley.

It’s important as we age to preserve our mobility and prevent degenerative conditions, such as osteoarthritis, osteopenia and osteoporosis. The most proactive approach to this is through diet and lifestyle changes.

For example, consuming a diet high in calcium-rich foods is essential for adolescents as they grow and build bone, as well as adults as they hit middle age and start to lose bone.

Calcium is particularly important for women, as females experience a sharp decline in bone density after menopause, placing them at a higher risk of osteoporosis, fractures and impaired mobility¹. Therefore, increasing our intake of natural yoghurt, dried figs, dark leafy greens, bok choy, broccoli, soybeans, fortified plant milks, tinned salmon, chia seeds and unhulled tahini around this age is essential. Opt mainly for fermented dairy products such as natural yoghurt, soft cheese, and kefir, as calcium is better absorbed after the fermentation process². Post-menopausal women should also increase their intake of phytoestrogen-containing foods, which simply means ‘plant oestrogen’, as this can help to mitigate bone loss related to hormonal decline³. Soy products are the highest source of phytoestrogens, including edamame, tofu, tempeh, and soy milk, in addition to sesame seeds and freshly ground flax seeds. Vitamin D is also important for mobility as it supports bone building and muscle strength. Our demands for vitamin D increase after middle age, as well as during times of limited sun exposure. Aim for 15-20 minutes per day of sun exposure, and increase your consumption of cod liver oil, salmon, and sardines to prevent vitamin D deficiency and long-term mobility issues. A diet rich in magnesium can also improve mobility by reducing muscular pain and cramping and supporting bone building. This particular nutrient is beneficial across all stages of life, as it also supports stress reduction, bowel regularity and post-exercise recovery. Magnesium-rich foods include quinoa, brown rice, oats, sweet potato, dark leafy vegetables, lentils, beans, almonds, and cashew nuts.

Omega-3 fatty acid rich foods, such as salmon, sardines, tuna, mackerel, as well as chia seeds, walnuts, and freshly ground flax seeds, preserve motility by reducing pain and inflammation, and supporting lubric ation of the joints. Lastly, consider adding spices such as fresh turmeric and ginger into your soups, stews, curries, and smoothies, for their antiinflammatory and pain-relieving properties⁴. Therefore, making the right dietary choices can prove to be invaluable in preserving mobility throughout the lifespan. 1. John Hopkins Medicine (2022). Osteoporosis: What you need to know as you age. https:// www.hopkinsmedicine.org/ health/conditions-and-diseases/ osteoporosis/osteoporosis-whatyou-need-to-know-as-you-age

2. Biver, E. et al. (2018). Fermented dairy products consumption is associated with attenuated cortical bone loss independently of total calcium, protein, and energy intakes in healthy postmenopausal women. https://pubmed.ncbi. nlm.nih.gov/29725715/

3. Abdi, F. et al. (2016). Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomised, controlled trials. https://pubmed.ncbi.nlm.nih. gov/27710141/

4. McQuillan, S. (2019). Ginger and Turmeric: A Dynamic Pain-Fighting Duo. Practical Pain Management.

Cold Rolls with buckwheat noodles + soy, nut butter & tahini dipping sauce

Recipe & Styling by Emma Reeves.

Makes approx. 12 rolls

INGREDIENTS: For the noodles:

• 1 packet buckwheat soba noodles (100% buckwheat if you want the rolls to be gluten-free) • 1 tbs vegetable oil • 1 tsp sesame oil

For finishing the rolls:

• 4 medium carrots peeled • 2 tbs rice vinegar • 1 Red cabbage finely sliced • 1 Zucchini grated or thinly sliced into long matchstick’s • 1 cup green seasonal vegetables: we used asparagus, cucumber, green capsicum, and snow peas • Leaves from 1/2 a bunch of mint • Leaves from 1/2 a bunch of coriander • 4 spring onions • 1 red onion sliced • Extra-firm tofu (preferably smoked or braised) cut into batons • 12-16 rice paper spring roll wrappers

For the dipping sauce:

• 1 tbs smooth nut butter - we used almond butter, peanut butter is good too! • 2 tbs tahini • 1/3 cup tamari (or soy sauce) • 1 tbs sesame oil • 1 inch knob of fresh ginger, finely grated and equivalent to 2 tsp • 2 tbs maple syrup or agave syrup • 3 tbs rice vinegar • Optional 1 tsp fresh green chilli fine diced

METHOD: Cook the noodles:

1. Bring a large saucepan filled with lightly salted water to a boil. Add the noodles and cook, stirring, until tender (see the package for cooking time). 2. Drain and rinse well with cool water, then toss with the 1 tsp olive oil and 1 tsp sesame oil. Set aside.

Prepare the fillings: 1. Peel the carrots into ribbons with a vegetable peeler. Place in a medium bowl and toss with the rice vinegar. Set aside. 2. Wash and pick coriander and mint leaves. 3. Cut spring onions crosswise into 4 cm lengths, then into long slivers. 4. Cut the tofu into batons. 5. Cut the green vegetables into strips.

Assemble the rolls:

1. Fill a very large bowl with warm water. Have the wrappers and ingredients nearby, as well as a large plate or cutting board to shape the rolls on, and a platter on which to place the finished rolls. (I find that a wet tea towel or cloth works well to roll the wrappers onto, it must be wet and wrung out or the rice paper will stick). 2. Submerge a wrapper in the warm water and hold it there until it has softened a bit but still holds its shape. 3. Lay the wrapper on the plate or cutting board (or wet tea towel). On the lower third of the wrapper, place a small handful of noodles, tofu, 3-4 spears of green vegetables, a few carrot ribbons, several slivered spring onions and red onion and a generous handful of herbs. 4. Grasp the bottom of the wrapper with your thumbs and forefingers and cup the filling with your other six fingers to fold the bottom of the wrapper up and over the filling. (It may take a bit of practice to get the right amount of pressure so that the wrapper doesn't tear but the filling is pressed tightly enough to hold together when the rolls are cut). Fold the sides of the wrapper in toward the center, then roll the roll the rest of the way. (For pretty rolls, we scattered black sesame seeds and a few herb leaves on the wrapper before making the final fold). 5. Assemble the remaining rolls, covering the finished ones with damp paper towels or a clean, damp kitchen towel to keep them from drying out.

For the dipping sauce:

1. Combine all ingredients together in a glass jar with a lid and shake vigorously.