5 issue healthyReading

A NEW PERSPECTIVE ON HEALTH AND WELLNESS

HEALTHY READING www.healthyreading.co.uk Issue 5 £1.99

DAILY HABITS

EVERY HAPPY PERSON SHOULD KNOW

FEAR, PLAY AND YOGA POSTURES

HOW TO EAT FORYOUR BEST SKIN

EVER

H T L A E H R O F RUNNING R, THE GYM OR OUTDOORS? WHICH IS BETTE

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EDITOR’S

A

Word

warm welcome to the new edition of Healthy Reading, a ‘must read’ on all aspects of health and fitness.

We welcome the advent of Spring with a crucial question – ‘In or out?’ No, not the EU referendum, but a discussion of the pros and cons of outdoor running versus the indoor treadmill. Whatever you decide we’ve got it covered, with tips to prevent stresses and strains and help to speed your recovery after a run.

Are you one of the many who practise yoga? Then you’ll know the benefits this gentle discipline can bring to your life. Read a personal view on page 6, and following on see how simple changes to your daily habits can increase happiness and wellbeing.

Our usual mix of health and fitness news and dietary advice for a healthier you make this magazine essential reading. We hope to reach as many people as possible, so once you’ve finished please pass the magazine on to friends or family.

We hope you enjoy this issue, and look forward to providing great help, advice and information in the future.

Contents On the cover 4

RUNNING FOR HEALTH

6

FEAR, PLAY AND YOGA POSTURES

7

DAILY HABITS EVERY HAPPY PERSON SHOULD KNOW

10 HOW TO EAT FOR YOUR BEST SKIN EVER

Inside 8

WOMEN’S LIFESTYLE 10

TIPS FOR TACKLING HORMONAL ACNE

12 MEN’S LIFESTYLE 14 ERGONOMIC LIFE

Paul Davies - Guest Editor

Publishers: Healthy Reading Ltd. Editor: gabriel@healthyreading.co.uk Advertising: advertise@healthyreading.co.uk Contribute: contribute@healthyreading.co.uk Website: www.healthyreading.co.uk

Twitter: @healthyreading Facebook: fb.com/healthyreading Contributing writers: Katia Major Yoga Reading Gabriel De Carvalho Le Masseur Personnel

Disclaimer: The publisher has taken all reasonable measures to ensure the accuracy of the information in Healthy Reading and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The editor may not always agree with opinions expressed in Healthy Reading but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. The information contained in Healthy Reading magazine is not intended for the purpose of diagnosing or prescribing. Please consult your Doctor/ GP before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission from the publisher. The Publishers cannot accept any responsibility for the advertisements in this publication.

HEALTHY READING MAGAZINE 3

RUNNING FOR HEALTH: Which is better, the gym or outdoors?

By Gabriel De Carvalho

S

ome runners prefer the reliability of the treadmill routine, while others revel in the idea of getting out on the road and battling the elements at every possible opportunity.

In truth, there are pros and cons to both methods, and the most important thing is to ensure you’re running well and avoiding any injuries or unnecessary stress on your body, regardless of which method you choose.

Here, we take a look at whether you should consider running outdoors or in the gym, and advise on how you can improve your times and manage your recovery after a long run.

THE PROS AND CONS OF OUTDOOR RUNNING

Pros ROUTES & SURFACES Outdoor running throws up an endless variety of routes that you can choose from, and is far more interesting than churning out a daily run on a treadmill.

Changing routes regularly not only keeps you interested, but also helps you burn more calories, as your body won’t get used to the same routine every time.

You can also experiment with different surfaces, from the predictability of roads and pavements to challenging cross-country routes that will provide more of a test (but also more of a benefit) to your joints. If you fancy a particularly challenging run, try running on sand to test your endurance and burn extra calories.

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COST When it comes to clothing and equipment, you can spend pretty much whatever you want on running, but you can also spend very little should you so choose. Outdoor running just requires a good pair of trainers - no monthly gym subscription needed!

ESCAPISM Time to turn off the computer and get outside. Sometimes it’s nice to get away from things in a world of never-ending communication, and running is the perfect way to turn off the world for a while and do so. The outdoors is always at your beck and call, too – no need to get ready and drive down to the gym!

AGILITY While running in the gym is easier on your joints, it’s impossible to replicate the true experience of running outside. When you run outside, your muscles constantly make adjustments to adapt to changing surfaces, allowing you to improve your coordination and agility. You also work more muscles when running outside, with your hamstrings in particular getting much more of a workout.

Cons WEATHER CONDITIONS We’re obsessed with the weather at the best of times, and it’s certainly no different when it comes to exercise. Just as rain can put the blocks on

a day at the beach, for some it is also cause to cancel an exercise routine. If you’re serious about running though, it pays to get out and face the elements – it’ll present a new challenge, and you also might quite enjoy it.

DIFFICULTY Running outdoors requires significantly more focus than running on a treadmill, as you need to be aware of your surroundings to prevent accidental injury. When you’re running on a treadmill, you won’t need to worry about dodgy areas or cars whizzing by, and if you don’t have a suitable hill nearby, you can just increase the incline on your machine.

HARDER TO TRACK GOALS When you’re running on a treadmill, it’s easier to track your improvements and see how close you’re getting to your goals. More advanced treadmills allow you to program your own course profile, meaning you can get a varied workout that is ideally suited to your specific needs.

HOW TO IMPROVE YOUR TIME It’s often the case that running more doesn’t equal running faster; so don’t be tempted to push yourself to the limits. Instead, try a varied approach using these tips.

BRING CONSISTENCY TO YOUR ROUTINE Training all year round is

the key to improving your fitness in the long-term. Rather than a routine of falling in and out of shape, try to keep your motivation throughout the seasons and stay fresh by doing alternative training when you need to.

KEEP THINGS INTERESTING By varying types and intensities of run you can keep both your motivation and fitness up. Mix in hard runs with slower and easier runs throughout the week, and if you need to get a little endurance work in, consider a hill run. Why not throw in some sprints too?

STRENGTHEN YOUR CORE Doing core strengthening exercises will improve both your stamina and your time, as strengthening your core results in the body losing less energy while exercising.You don’t have to designate a special part of your routine to these exercises; just doing crunches here and there during your day can help.

IMPROVE YOUR RECOVERY REST Knowing when to put your feet up and take a rest is just as important as knowing when to exercise. If you want to improve your overall fitness and your running times, you need to give your body a chance to adjust to your routine. Always plan in some rest, refuel adequately after exercising and consider taking a power nap after a long run – this will help your body repair itself more quickly.

REFUEL After a long running session, you need to refuel inside a two-hour window. Eat something full of proteins and carbs to assist muscle repair. Come up with a plan in advance of how you’re going to refuel – some runners eat high protein snacks immediately after the workout and then wait a while before eating something more substantial – find a method that works for you and follow it.

MASSAGE A bit of TLC never does any harm, and there are few things better than a massage after a long run. A massage can not only ease arching legs and soreness, it can also relax the muscles, reducing the tightness caused by exercise.

Obviously, not everyone has a specialist massage therapist on hand after every run, so consider ways you can do it yourself – there are plenty of specialist products out there.

REHYDRATE Keeping properly hydrated not only improves your recovery, it also improves the run itself. Make sure you drink something substantial ahead of your run, and take a drink with you, ensuring you keep hydrated at regular intervals. The same applies after a routine.

Keeping hydrated is the best way of maintaining healthy muscle function.

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HEALTHY READING MAGAZINE 5

FEAR, PLAY AND

YOGA

POSTURES

by Katia Major

O

ne of the things I really love about the postures in yoga is the way they can reacquaint you with a certain playfulness that we sometimes lose as we grow older.

We spend our teenage years trying to ‘grow up’ and act in more graceful, adult ways, and whilst there can be benefits to this - fewer sulks and less hanging out in town - we can end up taking ourselves all a biT... well, seriously.

Introducing a bit of risk-taking into your week can be invigorating, and certainly yoga can be seen as one of the milder forms of risky behaviour on offer!

A bout of trying to touch your toes without releasing a groan, attempting to wrap your arm around your leg and, dare I say it, playing with inversions such as headstands and shoulder balances can be just what you need to encourage a flexibility not just of body but of mind too.

It’s not just the rush of blood to the head but also the psychological battles of ‘can I really get my legs over my head when the last time I did this I was four’ that really push your boundaries.

I’m not being glib about the work that it takes to achieve these postures. I was practising for about a year and a half before I even tried a headstand and about four years before I successfully came up without thinking that I was going to set off a domino effect in the room by cascading into the person next to me. Headstands were hard for me! I have fallen over quite

6 HEALTHY READING MAGAZINE

a few times. However, the important thing is I’m no longer afraid to try them and just have a bit of fun with this body.

I’m not suggesting that you have to incorporate gymnastic moves into your practice in order to be having fun. Risk taking is relative. Try something that scares you – just a little bit, every now and then.

Looking back, I can see now that my struggle with headstands was 20% tight hamstrings,10% shoulder strength and 70% fear: Fear of hurting myself (quite rightly wanting to protect my neck and head), fear of looking like a wally, and also fear linked to the loss of spatial awareness (ie which way is up and which is down.) But it’s this very change in proprioception that can be so beneficial and quite literally help you see the world in a different way.

There are days when I feel really frustrated and yet after my yoga practice my mood is entirely changed – it doesn’t take headstands to affect this change, just the flow of postures that help to distract my mind. Interestingly, I’ve noticed that it’s often the postures I can’t do rather than the ones I can that transport me away from whatever is bothering me.

The interplay between fear, play and yoga is a fascinating one and it highlights aspects of our personalities and behaviours that play out in other areas of our life. If we can introduce a bit more play into our workouts, not only will we perhaps be more keen to do them, but maybe this lightness and flexible thinking will flow into other areas of our lives too.

As for me and my practice… well I’m working up to a handstand next!

Daily habits EVERY

HAPPY PERSON SHOULD KNOW

H

appiness is the ultimate goal for most people, yet finding the source of happiness is likely to prove a tricky undertaking. Some people may attribute their happiness to wealth or good health, whereas others may cite family welfare or career success. Although there are countless ways in which people can create pleasure, there are a number of habits that individuals could adopt in order to achieve their happiest self.

These undertakings require little effort or money, making them ideal to ensure a more enjoyable life. Below is a collection of the most effective for increasing the happiness of everyone.

TAKE RESPONSIBILITY Happiness is an option and the happiest people recognise this and opt in. Take responsibility for your own actions and emotions and you’ll be in greater control.

By accepting responsibility for how you respond to incidents and with which emotion, you own your own happiness and encourage this as a habit.

happiest people recognise this and by taking some time each day to help others you are sure to release more endorphins and improve your own day. Gestures can be as small as a telephone call to a lonely relative or a lunch purchase for a weary colleague - your act of kindness can go a long way to improving your life and the life of those around you.

SET GOALS The happiest people are high achievers because they determine their goals from the outset. They are in control and focus their efforts in directions to benefit them and those closest to them. Achieving goals is also crucial and by progressing on a path of achievement, happiness is guaranteed.

LIMIT DEVICE TIME Telephones, tablets, laptops and even watches that can text: our device options are endless and although they provide an excellent support for daily activities they can inhibit our happiness potential.

The happiest people set aside a segment of each day any device whatsoever and this enables them to directly engage with the environment and people nearby. In doing so, learning potential, personal interactions and communications are greatly improved and opportunities to experience more enjoyable occurrences increase.

PLAN GOOD DEEDS It has long been acknowledged that doing good deeds or helping others increases a person’s self-value and induces happiness. The

ENJOY TREATS Life is about balances and treats should be enjoyed, but not abused.

Prohibiting yourself from a slice of cake or an early night may seem heroic, but ultimately you are limiting your happiness potential. Take the opportunity to enjoy the occasional treat without worrying about its calorific content or impact on your work schedule. By allowing yourself a break like this you will feel happier and appreciate your own efforts more readily.

DO NOT FOCUS ON NEGATIVES The happiest people understand that life is made from ups and downs, but the difference is that they know where to focus their attention. Rather than dwell on the negatives, the happiest people take time to recognise and focus on the positives of life. By adopting this mind-set, the world seems like a happier place and negatives have less impact.

HEALTHY READING MAGAZINE 7

WOMEN’S LIFESTYLE

Pregnancy Increases Skin Cancer Risks According to recent research, pregnancy hormones are responsible for an increase in the spread rate and fatality of melanoma, a common form of skin cancer. The study findings show that pregnant women are a more-at-risk group for developing this particular type of cancer, so it becomes essential to closely monitor for signs of melanoma upon becoming pregnant. Generally, women of childbearing age are amongst those more likely of developing the cancer. Whilst it is treatable during pregnancy, if a woman has had a history of melanoma it is recommended to contact a dermatologist to plan any future pregnancies.

Entrepreneurs: How to Keep Stress Level Down?

Working in itself can be stressful, a situation increased when being self-employed. Here are a few tips on keeping stress levels down for entrepreneurs and more generally anybody facing stress: Tip 1: Exercise. This can be a yoga session when taking a healthy daytime break or a workout, a walk, or jogging at the beginning or end of the day.

Tip 2: Keep water levels up. Drink just plain water or even green tea which is particularly good at reducing stress.

Tip 3: Manage your workload. Some tasks are better done by a third party, and not all jobs are worth your time. Delegate when possible and concentrate on what you do best.

Menopause and Migraine According to a study published in 2016, incidents of migraines increase in women approaching menopause. This could be explained by the occurrence of hormonal changes, in particularly low levels of oestrogen, the female sex hormone. This explanation should, however, be treated with caution. In fact, critics of this

study mentioned that the cause could be found elsewhere, since women in that particular age group heavily depend on medications that could also result in more migraines. The study, however confirms that women are three times more likely to develop migraines than men. Fortunately, hormonal therapies are available to level out changes occurring before and during menopause.

Are Workout Videos Harmful?

Workout videos are supposed to help motivate and develop body confidence in users, who follow a workout in order to lose or maintain weight. However, findings from a new study suggest that these videos may be more damaging than helpful due to portrayal of sexualised body-perfect instructors, promoting body image rather than healthy bodies. Other harmful factors identified by this study are negative comments in the videos and injuries which can occur from exercising without supervision in front of a DVD. To sum up: negative imagery and demotivating languages are both elements making workout videos harmful. So if you have ever felt uncomfortable in front of a workout video it is good to know that you are not alone.

Rats detecting Tuberculosis (TB) According to the World Health Organisation (WHO), TB kills about 1.5 million people per year. Although you are unlikely to contract TB in the UK today, there are around 6,400 infected people in the country. However, the use of animals in medical research has now gone one step further in ending the disease. Dealing with endemic TB in Africa, rats are now used in Mozambique to detect the disease.

After 6 months of rigorous training in Tanzania, giant rats are able to sniff out tuberculosis from sputum samples, saving both time and money. A laboratory technician is able to test 100 samples in four days; however one giant rat can now do the exact same job in 30 minutes. Once again the animal world comes to the rescue. Who knows, TB might soon become something of the past, worldwide.

of sleep is associated with weight gain. In fact, without enough sleep the body does not produce the amount of hormones needed to regularise appetite.Yet again this study demonstrates the importance of sleep to a balanced and healthy lifestyle.

Getting a Good Night of Rest

Insomnia increases risk of developing Type 2 Diabetes Dubbed the silent killer, diabetes is on the increase with 700 people diagnosed per day in the UK alone (Diabetes UK, 2014).Whilst many factors including weight gain and lack of exercise are putting more people at risk of developing the condition, insomnia is an incrreasingly cited element. In fact a study following 6,400 women over a decade identified sleep disorders as a risk factor. Women with one sleep disorder were 45% more likely to develop type 2 diabetes, and the more sleep disorders a woman had the higher the risk of developing type 2 diabetes. It is noticeable that lack of sleep affects the hormones responsible for our metabolism and the control of blood sugar. Sleeping well definitely makes us healthier.

A second language prevents onset of dementia If you already know a second language this may come as a welcome surprise. If you don’t, was learning a new language on your New Year’s resolutions list? Have you enrolled? If not, it is not too late, and guess what? You may be doing your brain a very good favour. According to a recent study conducted at the University of Edinburgh, a second language may delay signs of dementia by up to 5 years. An additional language keeps the brain alert and delays the onset of ageing of the brain. So whatever the language you decide to learn, think about these added benefits to your brain and not how well you master it.

Obesity and Sleep Disorder A new UK study published in 2016 shows a pattern between obesity and sleep apnoea, a sleep disorder when breathing is interrupted. Sleep apnoea is more likely to occur in obese people, and obesity is generally caused by a high intake of calories.This study highlights how weight and sleep are closely interrelated, one affecting the other and vice-versa. Getting enough sleep is part of the solution for obesity since the lack

Since our body heavily depends on sleep to function normally, here are some tips for a good night of rest 1: Have a relaxing bath can set you in the mood for sleep.

2: A warm drink, particularly a warm glass of milk.

3: Use essential oils; aromatherapy is calming.

4: Have a light evening meal, and don’t eat too late.

5: Adopt a routine, a set time to sleep so your body gets used to it. If you are having difficulties falling asleep it is not wise to encourage your body into bad habits, such as watching TV very late or browsing the internet. If your problem persists, consult a physician for advice, as you may need help for a sleep disorder.

The Virtues of Lemon Lemon is a citrus fruit renowned for many of its properties. Commonly used as a cleaning agent and in food, lemon oil is also used in aromatherapy. High in vitamin C, a powerful antioxidant, use it to brighten your skin by removing dead skin, particularly in the joints: under the arms, the elbows and the knees. It can be used on the face as a scrub with salt or sugar, and helps clear marks, blemishes and scars.

Use it in your hair to cleanse and help with the removal of dandruff. Sip it with your tea or your water to keep your body clean and benefit from its vitamin C, helpful in fighting colds all year around. Fresh lemons should be in everybody’s weekly healthy shopping basket, including yours.

Omega 3 - An Essential Fatty Acid Omega 3 is an essential fatty acid important for the creation of anti-inflammatory hormones that our body needs on a daily basis. Foods high in omega 3 include chia seeds, mustard seeds, sesame seeds, flaxseeds, oily fish (such as salmon, mackerel and herrings), walnuts, oysters and spinach.

Pregnant women need omega 3 as it contributes to the normal development of the foetus, in particular the brain and eyes. Omega 3 also contributes to children’s normal and healthy development. Essential Fftty acids like omega 3 also help maintain normal heart function, blood cholesterol and blood pressure levels.

HEALTHY READING MAGAZINE 9

TIPS FOR TACKLING HORMONAL ACNE ■ Many people suffer from a form of inflammatory acne that is caused by hormones and this leads to a diagnosis of ‘hormonal acne’. Fluctuations in hormonal balances and aggravated periods, such as during a menstrual cycle, can have a detrimental effect on skin health and appearance. Many doctors attempt to tackle hormonal acne by prescribing either an oral contraceptive pill or another medication called spironolactone.

Understanding causes of hormonal aggravations and assessing the issues that could exaggerate hormonal acne can be key to minimising breakouts and long lasting skin damage. Some of the most common culprits of imbalances in hormones include: - Poor diet and digestion problems - Emotional and physical stress - Poor sleeping patterns - Excessive or minimal levels of physical exercise By recognising whether hormonal acne could be attributed to any of the above factors, combating the issue will become much easier.

Below are some tips for tackling the condition at home: Maintain a healthy and balanced diet that is full of vitamins and antiinflammatory ingredients, such as poultry, seeds and root vegetables.

Avoid sugar imbalances as this can create stress in the body, so minimise consumption of refined sugar and junk food. Increase your consumption of essential fatty acids. This will help to reduce inflammation and androgens and balance hormone levels.

●

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Minimise your stress levels as this emotion has an enormous impact on hormones and acne. When you become stressed, your body produces the hormone cortisol, and this increases androgens which are responsible for causing acne. Reduce this effect further by ensuring that you have sufficient and undisturbed sleep.

●

HOW YOUR

Maintain a thorough and focussed skincare regime. This should include a mild cleanser twice a day to remove bacteria and dirt from pores. Then apply a topical acne treatment that is antibacterial and anti-inflammatory.

Moisturising should not be avoided, but it is wise to use oil-free products and apply to dry areas only. More serious skin complaints may require a greater amount of effort and it may be wise to consider a course of chemical skin peels. A small dose of glycolic or alpha hydroxy acids, as used in a peel, can help to remove the dead skin cells that clog pores and inhibit the abilities of other treatments in combating hormonal acne.

Y

Be realistic in your pursuit of clear skin. Hormonal acne will not clear immediately, but with patience and effort, the above tips will help to ease symptoms and encourage clearer skin and balanced hormones to prevent further breakouts.

OLIVE OIL

●

●

our skin is the largest organ in your body, and in order to maintain its health, appearance and longevity, it is vital to fuel it with some key foods that serve to protect and enhance.

Research has concluded that what you eat can be as effective for skin health as the serums you apply or the skincare regime that you adopt. By introducing some key foods into your diet, your health will be demonstrated from the inside out, in the form of flawless, glowing skin. Below are some of the most important foods that can help work wonders for your overall health, but primarily that of your skin.

● The

Mediterraneans are renowned for their beautiful skin, the health of which seems immediately evident. With stunning tone and hydration, those who incorporate olive oil into their diet are sure to notice an improvement in how supple, youthful, clear and glowing their skin becomes. Olive oil is the most effective of oils in achieving these skin goals because 75% fats in olive oil are monounsaturated fatty acids.

These acids are responsible for youth inducing benefits, and the antioxidant polyphenols, which are also found in olive oil, are also believed to help eliminate damaging free radicals.

TO

EAT FOR

BEST SKIN EVER TOMATOES

KALE

● Tomatoes

● Kale

are recognised globally for their excellent skin health benefits. Tomatoes contain the powerful antioxidant, selenium, which works in conjunction with vitamins such as C and E. Selenium-rich diets help to minimise the risk of skin cancer and age spots and promote overall skin health. Furthermore, tomatoes contain the antioxidant, lycopene, which is recognised for improving skin’s natural SPF.

is a superfood for skin and has the heroic benefits of combating some of the worst damage caused by sun exposure. Kale is one of the best sources of nutrients such as lutein and zeaxanthin, which absorb and neutralise the free radicals created by UV light.They are even able to combat the wavelengths that penetrate sunscreen!

Furthermore, your overall health will benefit from an increased consumption of this green leaf, as kale is incredibly high in vitamins A and C.

OILY FISH

ORANGES

● Adding

● Oranges

oily fish, such as sardines, to your diet has numerous benefits for your skin. Oily fish is especially rich in the type of omega-3 fatty acid called DHA, which acts as an antiinflammatory. Inflammation is known to be one of the most common causes of acne, and so increasing your intake of DHA minimises the risk of such skin complaints and helps to ensure a clear complexion.

are a superb source of vitamin C and this makes them an excellent dietary choice for those seeking their best skin ever.Vitamin C helps to produce collagen and this strengthens the capillaries, leading to healthy, strong and radiant skin. Other foods rich in vitamin C include kiwi fruit, broccoli, leafy greens and papaya.

POULTRY ● Poultry, as

well as fish and lean, grass-fed beef, can be excellent for your skin health and appearance.

Increasing these items in your diet will help to increase your consumption of zinc, which offers excellent benefits for healthy skin. Zinc is recognised

as being essential in helping to repair skin damage as well as making skin supple and strong.

CARROTS ● Carrots, as

well as other similar vegetables such as pumpkins and butternut squash, contain beta-carotene.

Beta-carotene plays an important role in promoting a healthy tone of skin and boosting skin cell development. What’s more is that beta-carotene is credited with improving eye health and boosting immune systems, helping to encourage health from the inside out.

SUNFLOWER SEEDS ● Sunflower

seeds are one of the richest sources of vitamin E, and this makes them an excellent addition to a diet focussed on skin health. Sunflower seeds are known to help prevent acne and increase the function of the immune system, meaning that clear skin is encouraged through consumption of a diet rich in vitamin E.

MEN’S

LIFESTYLE Eating grapes can lead to weight loss Eating a handful of grapes four times a week can help aid weight loss, according to a new study. Research shows that those who regularly ate grapes, berries, cherries or apples put on no weight over two decades and even got slimmer.

The biggest effect was seen in people who ate foods rich in nutrients called flavonoids, which give the red colour to blueberries, strawberries, cherries, grapes and other similar fruits. Flavonoids slow the rate at which the body absorbs fat, increase its use of energy and help keep gut bacteria healthy.

‘Last Longer’ workout could help sexual performance A new workout has been designed to improve your endurance in bed. The ‘Last Longer’ workout, devised in Florida, is broken down into three components: endurance, strength-endurance, and power. The endurance component features sprints and agility work to get your heart pumping.

You then move in to strength mode, which consists of a three-round lifting circuit, before the power component combines both elements. Adding this to your exercise routine 2-3 times a week could directly improve your endurance in the bedroom.

Sleeping naked improves your sperm quality New findings show that wearing boxers during the day and sleeping naked at night can increase your fertility. Men who wore boxers during the day and slept in the nude had a 25% lower risk of DNA fragmentation in their sperm compared to men who wore tight underwear at night. Previous studies have linked heat exposure and tight underwear to lower fertility, but this is the first to link clothing habits with sperm quality. According to separate research, only 40% of men in the UK currently sleep naked.

Exercising every day leads to healthier bones High-impact exercise can lead to healthier bones in middle age. Men who regularly participate in activities such as jogging and tennis during young adulthood have greater hip and lumbar bone mineral density than those who do not. Research shows that while osteoporosis is commonly associated with women, it can actually be more serious for men, as they are less likely to be diagnosed and are at a greater mortality risk for fractures that occur as a result of a fall. The key message is that if you are healthy, it’s never too late to begin high-impact activities or resistance training to improve your bone mineral density.

Men need “boys’ nights” Scientists have proven that men really do need nights out with their mates. According to new research conducted in Germany, male bonding is more likely to lower a man’s stress levels than if he were to spend an evening with his partner or family. The study, which was based on Barbary macaques, apes with very similar social behaviour to humans, shows that males become far more relaxed when placed in a group with other males and exhibit a tendency to look after each other, while stress hormone levels soared when with their partner or other family members.

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Male DIY skills are ‘dying out’ The majority of men now opt to call in tradesmen rather than carrying out traditional DIY, with new findings showing that most men cannot change a tyre, only half can wire a plug and just one in five are able to fix a dripping tap. While three in five men say they would need to call in a plumber to unblock a toilet, and only a third feel confident putting together flat-pack furniture, those surveyed were more confident with their abilities when it came to food and drink, with nine in ten claiming they were good barbecue cooks.

High fibre intake can improve your lung function Eating a fibre-rich diet could help protect against lung disease. A study shows that 68% of adults with high fibre consumption (18 grams or more daily) had normal lung function, compared to 50% of those with the lowest fibre intake. People with the highest fibre consumption also did better on two important breathing tests. They had larger lung capacity and could exhale more air in one second. If the findings are confirmed in future studies, there is a hope that campaigners may one day target diet and fibre as safe and inexpensive ways of preventing lung disease.

Beards may be more hygienic than shaven skin Beards may contain bacteria which could be developed into new antibiotics. A recent study found that clean-shaven men were more likely to harbour infection-causing bacteria when compared to bearded men. Clean-shaven men were more than three times as likely to be carrying MRSA on their cheeks, and were 10% more likely to carry Staphylococcus, bacteria that cause skin and respiratory infections. With the current stock becoming ineffective and no new antibiotics released in the last thirty years, it’s thought that these findings have opened the potential for further research.

Fit men should care more about their vitamin B intake If keeping on top of your daily vitamin intake isn’t currently on your to-do list, it might be time to add it. A new study shows that young and middle-aged people with a Vitamin B12 deficiency could be more likely to develop neurological conditions. It’s thought that consuming too little B12 could hinder the brain’s ability to establish connections between its regions.You can keep your levels of vitamin B12 up by consuming fresh meat, fish and dairy foods. If you’re a vegetarian or vegan, you can top up your levels by consuming fortified breakfast cereals or fermented beans and vegetables.

Trying new things the key to great sex in relationship Keeping sex varied by trying out new positions and acting out fantasies are among the key factors in maintaining a satisfying sex life in a long-term relationship. Research shows that while almost half of couples read sexual selfhelp books and magazine articles, what really sets sexually satisfied couples apart is actually trying some of the ideas.

Foreplay and kissing and laughing together during sex were also among the factors that led to greater sexual satisfaction among couples in long-term relationships.

HEALTHY READING MAGAZINE 13

ERGONOMIC ERGONOMIC MOUSE AND KEYBOARD If you spend a substantial amount of time at a computer, you would be wise to invest in an ergonomic mouse and keyboard to prevent problems such as carpal tunnel syndrome. A non- ergonomic mouse does not properly align with your hand or wrist, causing discomfort by your arm being at an unnatural angle whilst using it.

The same applies for a keyboard. An ergonomic mouse and keyboard offer better support, allowing your wrist to be in a natural position. They’re more comfortable and also better for your health because they are designed to fit the user. You can purchase online at www.posturite.co.uk ●

STANDING DESK / MOTOR DESK Standing desks or adjustable motor desks are becoming hugely popular for people in offices because of the benefits to your health. Sitting for long periods of time can increase your risk ●

of heart disease, back problems & type 2 diabetes. If you switch these seated hours for standing hours, you will burn more calories and lose fat, meaning you will reduce these risks, as well as help to regulate your blood pressure. Standing desks have also been proven to improve posture and focus. These desks can be purchased at www.backinaction.co.uk

SPEECH TO TEXT SOFTWARE From RSI, arthritis and poor posture, your body can negatively suffer from spending considerable amounts of time sitting and typing at a computer. Speech to text software, such as Dragon,, limits the amount of time we need to spend at a desk by increasing productivity.

This is because we are able to dictate, on average, three times faster than we can type. This software also means less strain on your hands and wrists as you won’t be typing. Programs such as Dragon can be downloaded straight to your computer directly from the publisher’s website. ●

Life

FITNESS BAND REMINDERS Fitbit, Misfit and Jawbone are just a few of the fitness trackers available on the market. Fitness bands have taken the UK by storm recently, and with good reason. Not only do they track your steps, calories and distance travelled for you to be able to keep track of how active you are during the day, many of them can also be used to ‘remind’ you to stand or walk if you have been seated for a while. This encourages you to be more active during the day, meaning more calories burned, lower risk of heart disease, back pain and type 2 diabetes.You can purchase online at www.amazon.co.uk ●

CHAIR MASSAGE AT WORK ● As well as leaving you feeling invigorated, relaxed and extremely spoilt, chair massage at work offers a great range of benefits for your mind and body. In only 10 minutes, your blood pressure and heart rate can decrease, along with your stress levels. The oil-free massage through your clothes has also been

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proven to decrease aches and pains in your muscles and joints. Increased productivity and focus are further benefits of the massage, due to the fact that you feel pain-free and more relaxed. This service can be booked with numerous local companies such as Le Masseur Personnel, www.le-masseur-personnel.com

An aromatherapy treatment, cleverly disguised as a candle.

Discover your Calm & Tranquility at

WWW.HUMOS.CO.UK

Book today

Relieve back pain naturally

with a customised, therapeutic massage 0118 948 1077 3 Church Road, RG4 7AA

www.le-masseur-personnel.com