HealhyReading Magazine issue 11 by Healthy Reading

A N E W P E R S P E C T I V E O N H E A LT H A N D W E L L N E S S

HEALTHY READING www.healthyreading.co.uk Issue 11 Â£1.99

HAVE YOU HEARD OF PLANT-BASED PROTEINS YET?

SPORTS & OUTDOORS

EAT SLOWER

TO SHED THE POUNDS

Team Challenges A GREAT WAY TO KEEP ACTIVE DURING THE SPRING AND SUMMER MONTHS

REQUENCY OF F E H T D N A Y P A MASSAGE THER MUSCLES HURT: N E H WELLNESS LIFE W / S E H C ION HEADA S CHRONIC TENS PPED EMOTION A R T / E G A S S A THE ROLE OF M

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Editor’s

Word

A will to succeed and an inspiration to all

ast month saw the passing of one of the great scientific minds – Professor Stephen Hawking died at the age of 76. The truly remarkable fact about his death is that it came so late in his life; being diagnosed with a form of motor neurone disease in 1963 at the age of 21 he was given just two years to live: he lived on for over 50 years. His intellect and will power enabled him to overcome his increasing disability and allowed his mind to roam the universe, making profound discoveries in cosmology (notably concerning black holes and the origin of the universe) that are still being analysed, dissected and argued over today. He probably came to wider attention with the publication of his book “A brief history of time” in 1988 (and yes, I have read it!). Here he set out his ideas for the formation and fate of the universe in terms that could be understood by the general reader without any specialist knowledge – and it was a publishing phenomenon, selling over 10 million copies. Professor Hawking became a scientific

superstar, and his obvious determination to carry on and not let his condition defeat him inspired many to consider science as a career. Perhaps even more importantly, he changed our perception of disability and those who are disabled. It was once common to condescend to or even ignore those with severe disabilities – Hawking changed that most emphatically. And above all he encouraged those with disability to aspire to more, to achieve more and to live their lives to the utmost and gain fulfilment. It is entirely fitting that this great scientist’s remains will be interred in Westminster Abbey alongside those of Sir Isaac Newton. And the last words should be Stephen Hawking’s advice to his children: “One, remember to look up at the stars and not down at your feet. Two, never give up work. Work gives you meaning and purpose and life is empty without it. Three, if you are lucky enough to find love, remember it is there and don’t throw it away.” Paul Davies Guest Editor.

CONTENTS ISSUE 11 4-5

Wellness life

Ergonomic life

Environmental health

Women´s lifestyle

Children’s & Adolescents’ health

Healthy eating & recipe

Men´s lifestyle

Sports & outdoors

14-15 60+ Prime time 15

What´s On

THE BREAST WALK EVER

FULL/HALF MARATHON OR 10K WALK

2ND SEPT 2018 www.breastwalkever.org

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: Gabriel D C., Paul Davies, Efthymios F., Jill S., Mary S., Nikki W., Carole T., Jema B., Judith H.

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.

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WELLNESS LIFE By Gabriel De Carvalho Head Therapist, Le Masseur Personnel

MASSAGE THERAPY AND THE FREQUENCY OF CHRONIC TENSION HEADACHES l Headaches are a common, often relatively minor ailment among many people, but chronic tension headaches can be debilitating. Doctors may prescribe different pain killers for their patients, but the human body tends to build up a tolerance to these over time, lessening their effectiveness . Many patients are now turning to alternative therapies for relief.

How does massage therapy affect the frequency of chronic tension headaches?

In a recent study, people who suffer from chronic tension headaches received massage therapy, concentrating on the neck and shoulder areas. While receiving this treatment, the frequency of each individual’s headaches was recorded. The frequency dramatically reduced within the first seven days, and for the remainder of the study they continued to reduce. The conclusion was that massage therapy could be a non-pharmaceutical way of treating chronic headaches. Massage therapy has been used for many years for the treatment of chronic conditions such as back pain and rheumatoid arthritis, so what’s to say it can’t have the same effect on chronic headaches? When treating chronic headaches, massage therapy can do more than just reduce the frequency. These headaches often come with pain elsewhere, most commonly in the neck, so a structured course of massage therapy may also reduce this type of pain.

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Can massage therapy alone treat chronic tension headaches?

Although massage therapy has been shown to reduce the frequency of chronic tension headaches significantly, it’s certainly not a complete cure. Managing these headaches will require a number of different treatments. For example, the root cause of chronic tension headaches may be from sustained isometric contractions (when there is no movement in the joint but the muscles try to contract) in the muscles in the head and neck. This can mean that the person suffering from these headaches has a nutrient deficiency. So tackling the nutrient deficiency in combination with massage therapy may help to provide a positive long-term effect. Similarly, massage therapy could be combined with other alternative therapies to ensure all angles are covered. Combining different therapies could mean that the patient is treating all areas of the body linked to chronic headaches and the head and neck.

Reducing pain vs increasing pain thresholds

We know that massage therapy can have a positive effect on chronic tension headaches, but it’s unclear how this effect is taking place. The pain and frequency may be reduced, but is that because massage reduces the pain or increases our ability to cope with the pain? We do know that recognising trigger points is invaluable to the treatment of chronic headaches when using massage techniques. Once the trigger points have been identified, it’s far easier for a therapist to treat individual patients successfully. However massage therapy works for each individual, it’s clear that massage targeted at the neck and head or other identified trigger points can have a positive long term effect on patients. Used alongside traditional medicine, alternative therapies like massage can make a huge difference to patients’ lives.

WHEN MUSCLES HURT: THE ROLE OF MASSAGE l The demand for high-intensity-intervaltraining (HIIT) and ultra-marathons exists because these appeal to our desire for extreme physical challenge. As sportsmen and women, we want to improve our fitness performance, but through progress must come pain! Here we will explore whether massage can reduce muscle pain and/or enhance performance.

Delayed-Onset-Muscle-Soreness

If you have engaged in an intense new workout - or a familiar workout at increased intensity - then you will have experienced delayed-onset-muscle-soreness (DOMS). A heavy ache typically emerges within twentyfour hours and can linger for up to seventytwo hours, making everyday activities difficult. Scientists admit they cannot fully explain the mechanism of DOMS, but it is likely due to micro-tears in muscle tissue. Whilst precautions such as adequate hydration and pre-workout stretching may have a small effect on reducing DOMS, it is a mostly unavoidable phenomenon. Some physicians recommend introducing new fitness routines gradually to avoid DOMS, but this is not always possible or practical. For example, HIIT or spin classes are intensive by nature and are always going to be a challenge. Indeed, part of the fun of training is pushing our bodies out of our comfort zone to perform unexpected feats.

Can we massage away exerciseinduced muscle pain?

Many sports clinics offer massage as an intervention for muscle pain and soreness, but does it really provide relief? One u

research physiologist has concluded that massage may improve the symptoms of DOMS by increasing skin and muscle temperature and blood and lymphatic flow, thereby encouraging pain relief. Comparison of data across eleven studies suggested that massage is a useful tool for DOMS pain relief. Clinical evidence is still fairly sparse, so we cannot yet be sure of massage’s efficacy. Men’s Fitness magazine agree that increasing blood flow to the muscle area will reduce pain, but they suggest this can also be achieved by doing light exercise or grabbing a foam roller to self-administer massage to sore areas. One systematic review of fourteen studies suggested post-workout foam roller massage did decrease the pain-related symptoms of DOMS in most individuals. One of these studies also tested the efficacy of foam roller massage as a pre-workout preventative measure but it had no positive effects – it seems DOMS really is unavoidable! Crucially, some novice gym-goers found that the reduction of pain after massage was important as it allowed them to return to their physical activities quicker. So if you are just starting a new regime and your motivation levels tend to dip, a massage might well be a worthwhile investment.

Can massage during DOMS improve muscle performance?

Massaging our aching muscles may well facilitate a quick return to the gym, but will it enhance our performance? Scientists found that maximal isometric force of muscles increased significantly after massage. This suggests that massage could directly contribute towards increased muscle strength. They also found that levels of creatine kinase (a marker for inflammation and skeletal damage) decreased significantly after the massage – so suggesting massage may promote muscle recovery. Interestingly, there does seem to be convincing evidence that the timing of the massage is key. Scientists found that massage was most effective when administered between twenty-four to fortyeight hours after the period of strenuous activity, so it may be advisable to take some well-earned rest and try out a massage the next morning to reap the most benefits. New and exciting workouts inevitably lead to sore, stiff and aching muscles. Massage, administered at the correct time, may improve the strength and performance of aching muscles. In addition, there is good evidence that massage will ease and reduce pain – if you want to reduce it. Interestingly, whilst DOMS dissuades some people from working-out, others bask in the glow of DOMS and feel a sort of ‘high’ from earning and enduring their pain! If you have not reached that point yet (we don’t blame you) then massage may be a useful tool to add to your sports’ recovery repertoire.

TRAPPED EMOTIONS By Efthymios Forteinos Massage Therapist, Psychotherapist & Counsellor at Le Masseur Personnel l I became a psychotherapist for two main reasons. Firstly, I like to help people. Secondly, I am fascinated and curious to understand how people’s minds, emotions and bodies work together. Some of the stories I hear, as a professional, present this interconnection in an amazing way. Joe was a client of mine. He was a man in his forties. When he first came to see me, he was devastated. His main complaints were that he had been unemployed for the past couple of years and four months ago he had started having panic attacks. Also, he told me that around the same time he began having lower back pain, “from sitting on the couch all day, doing nothing”. He could not fall asleep at night and when he did, he would wake up with nightmares. The first time we met, he told me that he was feeling hopeless, “I just can’t see the light anymore”. To understand why he was feeling this way, I wanted to see through his eyes, so I started questioning. Joe admitted he thought that everything started after a traumatic experience with his former employer. This person was highly manipulative and took advantage of Joe, abusing him both emotionally and financially. When Joe defended himself, he was fired. Trying to sue the person was not an option, as there was no proof. Joe was in a state of constant fear and anger. He was fearful of the possibility that something similar would happen in the future and he was angry, not only towards the person that treated him in such a way, but also towards himself that he had let it happen for so long. He couldn’t move forward and let go or forgive himself. After two months of treatment, he was feeling better, and he could see which experiences triggered which responses. For example, he was aware of his emotions and that he was sabotaging his plans of finding a new job. The panic attacks had stopped and most of the time he could sleep at night. One day he announced that he found a job, I was happy for him. Although the moment I expressed my happiness, he frowned; I was more excited than him about his achievement. He was making baby steps he said and even though the facts were saying something else, he felt this way. “There is the same fear still in there” he told me, pointing at his chest. He carried on with his new job and with treatment. A month or so later, he made a comment about his new employer and how funny and kind he was. I asked him if the fear in his chest

had subsided, now that he had gone back to work and liked his new employer. “No”, he replied, knowing it was irrational and that his current employer would never do anything similar to his previous employer, the fear was deep rooted and still remained. I asked him how his back pain was, now that he was working instead of sitting down all day. Surprised, he answered that probably the pain would haunt him for the rest of his life, since it was still there. I advised him to book a deep-tissue massage for himself with a therapist I knew and trusted. Next week he came back, and I could immediately tell that something had changed. He was smiling, his posture was upright, and his eyes had a sparkle. “I don’t know what the massage therapist did, but as soon as he pressed some points on my lower back, I started shivering and crying, still without knowing why! I have to admit though that I feel so much better, both physically and mentally” he said. I asked him about the fear again. “Oh, no, there’s nothing to fear now. All that is in the past.” I felt my suspicions were right. I thought that the emotion from this trauma, the abuse he had experienced, was trapped in his body. In traditional Chinese medicine, fear is related to the kidneys which are located in the lower back. By massaging the area, the muscles that were affected released the emotion of fear and the pain. According to John Upledger (2008)1 our emotions are expressed through our bodies via the muscles and the fascia. We all know that this is true, as we recognize facial expressions of emotions. A smile would suggest joy, tensed lips and jaw would show anger, raised eyebrows and open eyes would communicate fear and so on. When there is a block in this natural movement, many times caused by beliefs, ideas or stereotypes (like “men don’t cry”), it can lead to a tightness of the related body part and the emotion can get trapped. With psychotherapy, acupuncture, somatoemotional release and other hands-on healing therapies like massage and cranio-sacral, these emotions can get released and the accompanying symptoms of pain and discomfort will disappear. Last but not least, luckily the emotional release can manifest in many ways such as crying, cursing, taking the foetal position or laughing unstoppably. REFERENCES 1

John Upledger (2008) Massage Today

June, Vol. 08, Issue 06

HEALTHY READING MAGAZINE 5

ERGONOMIC LIFE

BY KRISTINA KENNEDY-AGUERO

THE HUMANTOOL® SADDLE CHAIR

l We all know that our normal way of sitting is not the best, but ergonomically designed chairs can be quite expensive. However, the Humantool® Saddle Chair converts any chair into an ergonomic one at a fraction of the cost. It is basically a soft saddle-shaped seat which sits on top of a ball. It is small enough to take anywhere with you so you can enjoy the benefits of correct sitting wherever you go. It can even be used on soft chairs by placing it on the hard base which comes with it. In a normal chair, the pelvis is pulled downwards which decreases its strength, so increasing the load on the lower back and causing tension and pain in the upper back, neck and shoulders. With the Saddle Chair, however, the simple downward rotation of the hips straightens up the entire upper body. With the spine and lower back straight, the thoracic spine can open up, and the cervical spine can rise up to minimise the load. When the body is correctly aligned it will feel relaxed, and sitting on the Saddle Chair feels really good, even over long periods of time. The other main problem with normal chairs is that they do not encourage movement. With the Saddle Chair, the ball creates a continuous movement. As the spine lacks a natural blood circulation it depends on movement to activate the muscles. This continual motion and balancing in the spine activates the deep muscles and keeps them active. The Humantool Saddle Chair is made in Finland and is available in a wide range of colours. One size fits everyone over 12-years’ old, and it has no weight limit. Direct from the company it costs 158 EUROS (about £140). https://www.humantool.fi/ epages/humantool.sf/en_IE/?ObjectPath=/ Shops/2015042307/Products/500

PENAGAIN ERGOSOF PEN

l Writing with a conventional pen relies on the strength of your grip to use it, and long periods spent writing often cause muscle fatigue, commonly known as writer’s cramp. Pen design has remained virtually unchanged since its invention, but the PenAgain Ergosof pen has an innovative, ergonomic design which can reduce hand stress. This revolutionary pen is shaped like a “Y”. The index finger is cradled to use the hand’s natural weight to create the writing force. This crutch-like design encourages the use of the whole arm to guide the pen so reducing hand fatigue and stress. It also improves the posture of the wrist encouraging a healthier, more natural writing position. People with conditions such as Parkinson’s, Arthritis, Repetitive Stress Injuries (RSI), or carpal tunnel syndrome can find controlling a normal pen impossible, or at best, painful. The increased non-slip gripping surface of the large tripod of the PenAgain prevents fingers from sliding and also steadies the hand to improve penmanship. The soft-touch coating feels comfortable against the hand and improves the grip. These features have permitted many people to regain the ability to write and so increase their independence. Although the pen looks strange, using it is virtually intuitive. Simply place your index finger on the saddle and let it rest flat on the indentation of the gripping surface. Place your thumb and middle fingers on the side gripping surfaces, and you are ready to write. The pen is a childhood invention of Colin Roche, and since it entered the mass market in 2012, millions of people have discovered the advantages of using it. Users say that it feels like you don’t have anything in your hand and that writing is effortless. The PenAgain is small, refillable, comes in a variety of colours and costs £8.32 from a number of different online suppliers

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ENVIRONMENTAL HEALTH PLASTIC IN TEA BAGS

l Tea bags are the source of one of life’s little pleasures. Having soared in popularity since their inception around the turn of the twentieth century, their market share far outstrips loose leaf tea. According to the UK Tea and Infusions Association, 96% of the 165 million cups of tea drunk daily in the British Isles are made from tea bags. Their convenience has won them plenty of fans and, until recently, most of us probably also thought of them as environmentally-friendly. Keen gardeners have been tossing them in the compost along with the vegetable peelings for years without realising that the vast majority of tea bags contain small amounts of plastic in the form of polypropylene. The manufacturers justify it as necessary to help the tea bag retain strength and structure but the end result is that only 70-80% of the average tea bag is genuinely recyclable. Fortunately, unlike with so many other plastic products, the difficulty presented by tea bags is relatively easily solved. In the short term, at least, the answer may lie in loose leaf tea. Deserted by all but a small number of aficionados, a brew made from loose leaf tea may not be as quick and convenient as one made from a tea bag but it is generally of superior quality and often tastes better. Looking a little further ahead, there are moves to persuade more tea bag manufacturers to replace the polypropylene with biodegradable corn starch or similar. One large supermarket is at a fairly advanced stage in developing just such an alternative for its own brand tea bags, and hopes to have fully biodegradable tea bags on its shelves by the end of 2018. Other manufacturers may follow its lead, making it easier for concerned consumers to buy plastic-free tea bags for their daily cuppa.

SECOND-HAND PLASTIC TOYS – A RISK TOO FAR?

l The extensive press coverage surrounding the environmental problems posed by our over-enthusiastic use of plastic has understandably led many of us to take a long, hard look at how we can reduce our own consumption of this man-made material. A quick win for many people, and one which also offers the attractive prospect of saving money, is second-hand children’s toys. The durability of plastic means that toys such as Lego can easily survive twenty or thirty years in an attic or cupboard before they are brought out again for a new generation to play with. Unfortunately, a new study by the School of Geography, Earth and Environmental Sciences at Plymouth University has found that many of these plastic toys, particularly red, yellow and black ones, contain high concentrations of certain chemicals. Some of these chemicals are known to be carcinogenic. As yet, there is no official guidance on the matter and certainly no suggestion that existing products should be banned or withdrawn from circulation. However, despite the difficulties in quantifying the risk, parents may feel that buying new toys, perhaps made from sustainable materials, is worth the extra financial cost and the environmental hit.

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WOMEN’S LIFESTYLE SLEEP MORE FOR BETTER SEX

Does the amount of sleep that you have really impact on your sex life? It turns out that sleep is a key factor in sexual desire. A woman’s libido is directly affected by sleep quality and is actually increased after a decent night’s slumber. With men, testosterone levels drop significantly after a poor night’s shut-eye and, as this is the hormone linked to libido, it has a negative effect on sex drive. It seems like a good idea, therefore, to get as much quality sleep as you can.

PHYSICAL ACTIVITY DURING PREGNANCY SHOULD BE ENCOURAGED

Research published in the British Journal of Sports Medicine has shown that those who engage in regular physical activity during pregnancy are less likely to experience problems later in the term or during labour. Physically active women are also likely to maintain their fitness after childbirth. It is important though to listen to your body and not to do too much. A healthy body during and after pregnancy can only be a good thing.

THE BENEFITS OF FACIAL OIL

Are you daunted by the use of facial oil? After all, who would intentionally slather oil over their face; this would surely clog your pores, causing greasiness and spots. Apparently not. Facial oil is said to provide intense hydration penetrating deeper than creams and leaving a healthy glow. Of course, you cannot use any old cooking oil, or even extra virgin olive oil, and you will need to research which will be best suited to your skin type. Some oils are even packed with antioxidants which help promote antiageing properties. Who knew?

WHY YOU SHOULDN’T WASH YOUR HAIR EVERY DAY

Wash, rinse, dry repeat; do you follow this schedule daily? Most of us do. However, it is known that daily washing strips essential oils from your hair leaving it dry, fragile and unmanageable. As a general rule, thick and wavy hair can safely be left for a few days but fine flat hair may show signs of oil residue earlier. A dry shampoo or even washing on alternate days will help keep oils at bay. It may be off-putting at first but leaving your hair alone over time will improve scalp health and ultimately, your locks will need to be washed less frequently.

THE BUDDHA BOWL REVOLUTION

The Buddha Bowl, or Hippie Bowl, has been around for a while now but have you actually tried one? Do you even know what it is? Gather your favourite grains, roasted and raw veggies, some protein, and a dressing of your choice, arrange them in your preferred dish and – hey presto – you have a Buddha bowl. A hearty, nutritious and, more importantly, tasty option for lunch or dinner. Popular with vegans but adaptable to any lifestyle, you can experiment with flavours, textures, spices and colours to create a delicious alternative to the dreary lunchtime sandwich.

UNCONDITIONAL LOVE IS GOOD FOR YOUR HEALTH

This will come as no surprise to most but is there any love more unconditional than that of a pet? We all know that pets have a calming effect on us but why? Pet lovers tend to have lower blood pressure, less heart disease, and better mental health than others. And it’s not only dogs: cats, guinea pigs, rabbits and even reptiles can help us. The act of stroking, scratching or tickling a pet is relaxing and even pleasing in itself, but there is also a chemical reaction involved and this works both ways. So go on, cuddle up on the sofa with Fido or Sid the snake.

IS HIIT A HIT?

HIIT or High-intensity interval training has been around for a while now but why is it so popular? The simple answer is that it can be very quick. As most of us lead ridiculously busy lives, we need to get our workout over and done with as soon as possible. HIIT is ideal for this as, allegedly, it can be completed in as little as 3 minutes per day. Is this possible? It is but you have to work incredibly hard to do it. HIIT involves short bursts of intense exercise at 80 to 90% of your heart rate followed by equally

short rest periods. It is also versatile, and several different activities can be included such as sprinting, walking, rowing and cycling. So long and tedious cardio sessions are no longer a necessity. Hurray for that!

IS A LUNCH BREAK REALLY THAT IMPORTANT?

In a word, yes. It’s tempting to work through your lunch break and munch your sandwich while sitting at your desk typing away but it’s just not good for you. Research shows that you need time away from the office to think about something else. This, in turn, will improve concentration and help to rekindle your creativity. Ideally, time spent in a green space will refresh your mind, but even urban cafés or coffee shops will do. Anything that doesn’t involve your job. Surely the quality of your work is more important than your continuous presence in the office throughout the day.

HOW ABOUT A GLASS OF APPLE CIDER VINEGAR?

There are many claims of numerous health benefits from store cupboard essentials and apple cider vinegar is no exception. Think weight loss, lower blood pressure, reduced blood sugar and cholesterol, and you may think that you are dealing with a miracle ingredient. Step forward the humble bottle of apple cider vinegar. Some believe that these benefits are very real but unfortunately, there is little scientific evidence to back up such claims. However, this is not to say that all are false. It may be worth looking at apple cider vinegar in more depth.

HAVE YOU HEARD OF PLANTBASED PROTEINS YET?

This seems to be the buzz term of 2018 so far. Plant-based proteins are, as the name suggests, proteins obtained from vegetation. Proteins, which are made up of amino acids, are essential to health, and those following a vegetarian or vegan diet, don’t acquire proteins from, for instance, meat, fish, or dairy. Common plant-based proteins sources include hemp seeds, lentils, quinoa, spirulina and pumpkin seeds to name but a few. With the rise of veganism, plant-based proteins are likely to increase in popularity.

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CHILDREN’S AND ADOLESCENTS’ HEALTH CHILD ECZEMA

What is eczema? Eczema is a skin condition

often common in young children. It is a condition which causes itchy, red, inflamed skin. There are several different types of eczema, including atopic dermatitis, dyshidrotic eczema, contact dermatitis and seborrhoeic dermatitis. Eczema can vary in severity from child to child.

Triggers It is unclear what causes eczema,

although it is suggested that people with allergies in the family, such as hayfever and asthma, are more likely to suffer from eczema. Triggers for eczema can include pollen, dust, air condition and also diet. Research has shown that almost 10% of eczema is triggered by foods including dairy products, peanuts, food colouring and citrus fruit. Paying attention to what your child has eaten before an outbreak and eliminating certain foods may help to reduce the symptoms. (An elimination diet should be supervised by a suitably qualified professional).

Treatment Unfortunately, eczema cannot

be cured. However, treatments can help to manage the irritation very effectively. By knowing your child’s triggers and avoiding exposure to these, the severity of your child’s eczema may be reduced. Often it is a case of trial and error when trying to resolve the symptoms and while some children may respond well to certain treatments, others may not see an improvement. The condition can change through the years, meaning that triggers and symptoms differ. Self management maybe enough, however some children require regular appointments with their doctor to manage the condition.

Moisturising Routine Regularly

moisturising skin is a good starting point for eczema sufferers. Avoid using perfumed products, and wherever possible try using fragrance free options. Try to moisturise your child at least 20 minutes before putting them to bed to allow the moisturiser to be absorbed; this will help to reduce itchiness and scratching at bed time. More and more treatments are being brought out all the time, so eczema sufferers can continue to live their life as normally as possible. Being aware and educated about your child’s condition will make all the difference to your child’s life, so don’t be afraid to seek medical advice when required.

CHILDREN’S SELF CARE

It doesn’t take children long to want their independence. They want to learn to walk alone, climb alone and do things their own way. As parents, sometimes it can seem like the easier option to do everything for our young ones, however, it is far more useful if, instead, we encourage this independence. It will not only improve their skill set, but also their confidence.

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Self Feeding It is often far easier, quicker

and less messy to feed your child yourself, as opposed to allowing them to feed themselves. However, to help your child become independent, it is far more beneficial to allow them to join in the experience of feeding. Young infants can begin with finger food, with encouragement from the adult supervising them to let them know they are doing well. Ensure you have the time to allow your child to feed themselves, be patient and gradually introduce the tools they require for a meal.

Dressing It is not uncommon for children

to begin school and still be unable to dress themselves. Whilst we may find it easier to do it for them, they need to be able to do it independently. Children can do this from a very young age. Begin by getting them to pull socks on and off, put their arms through their sleeves, pull their pants up and build from here, making zips and fasteners the final piece of the jigsaw.

Hygiene Probably the single most important

thing you can encourage your children to do is to regularly wash their hands properly with soap and water. Demonstrate that they need to lather the back and front of their hands, as well as between the fingers, before thoroughly rinsing and drying. This helps to prevent the spread of germs. Children explore with their hands, which is great as long as they are kept clean in between.

BREAST VS BOTTLE

It is recommended by health professionals that it is preferable for young babies to be exclusively breastfed until they are 6 months old, followed by a blend of breast milk and solid food for at least another 6 months. Experts state that breast milk is the best option for infants, also offering health benefits to the mother. However, life is not always as black and white as we would sometimes perhaps like it to be, so we have put together the positives of both breast feeding and formula feeding your baby.

Breast Feeding Research proves that breast milk is a great nutritional choice for babies because of the antibodies which it contains. Through breast milk, a baby inherits the benefits of its mother’s immunity, putting them at a reduced risk of infection and hospitalisation during the early years. It is thought that breastfeeding can reduce the risk of meningitis, ear infections, allergies, asthma, diabetes, stomach upset, obesity and SIDs. This is especially true of premature babies. It is also suggested that nursing mums find it easier to bond with their babies, as well as benefiting from faster weight loss after labour, and reduced chance of breast cancer, so it’s good for mums too.

Formula Feeding However, breast feeding

isn’t for everyone. Some people may find it difficult, they may struggle with milk supply, find it hard to fit into their schedule, or they may just not fancy it. The parents who choose not to breast feed have every right to do so, and baby formula has been produced to offer a baby all it needs nutritionally to thrive. Formula feeding offers other carers the chance to share the feeding, giving mum a break, and allowing others to bond with the baby. It can also be easier to get your baby into a routine as you can see just how much milk they are taking, making feeds and naps more regular more quickly. There are benefits to both breast feeding and formula feeding, and nobody should be made to feel they are not doing a good job because of their own preference. As long as your baby is being fed and you are happy with your choice, that is the most important thing.

CHILDREN’S ACTIVITY LEVELS

It’s no secret that childhood obesity is on the rise. This is a result of unhealthy diets and too little exercise. It is thought that children are doing less physical activity than ever before, perhaps due to an increase of time spent on computer games and tablets.

So how much physical activity do our little ones really need? It is recommended that young people, aged between 5-18 years old, require a minimum of 60 minutes exercise per day. This activity can include cycling, running, swimming, playground activities, climbing and more. A blend of both aerobic and weight bearing exercises is vital to ensure that all benefits of physical exercise are achieved.

Why? When we are young, the way we treat our body sets us up for our future. Physical exercise helps to strengthen bones as well as our muscles. Bone density plays such an important role in our lives. Once we reach 35, our bone density begins to decrease, leaving older people more at risk from breaks and osteoporosis. However, if we ensure that our density levels are high from a young age, then this gives us a much better chance of having strong, healthy bones later in life. In addition to this, physical activity also helps to keep your child’s weight at an optimum level. This helps reduce the risks of Type II diabetes and heart disease, which are both on the rise. Keeping your children fit and healthy can also help with their confidence, and it aids their learning and sleep, while also helping to regulate their hormones, keeping their moods more stable. Immune systems are strengthened and skills are developed, giving additional benefits. So limit screen time and get out and about with your children to give them the very best for their future.

HEALTHY EATING SEASONAL FOOD

ating seasonally is not only a treat for your taste buds, but the fruits and vegetables you eat will likely have higher nutritional value and cost less than foods that are out of season. Here are a few of our current favourites and the health benefits they bring.

SPINACH

l Known as Popeye’s vegetable of choice, this leafy green is thought to have originated in Persia and first appeared in England in the fourteenth century. Spinach can be eaten raw or cooked and, due to the high water content of the leaves, reduces to around a quarter of the size when cooked. It is a fantastic addition to salads and pairs well with eggs and dairy products. Health benefits: Spinach is a rich source of vitamins A, C and K, as well as many antioxidants and folic acid. The high iron content of spinach is well publicised, but much of the iron in spinach is unusable by the body due to the presence of iron absorption-inhibiting substances. Best time to buy: March – July

RHUBARB

l A crumble favourite, rhubarb was used for medicinal purposes in China for thousands of years before being brought over to Europe in the eighteenth century. It is commonly used in crumbles, pies and cakes or made into compotes and preserves. The leaves of rhubarb are poisonous and need to be removed before cooking. The stalks are usually cut into pieces and either stewed, poached or roasted with plenty of sugar and spices.

Health benefits: Rhubarb is a good source of dietary fibre and is relatively low in calories. The stalks are rich in vitamin K which can help with bone health. Some studies have linked the fibre in the stalk to lowered cholesterol levels when eaten. Best time to buy: January – July

ASPARAGUS

l Asparagus was reportedly used in Greece for medicinal purposes over 2,000 years ago. Now you can find green varieties in England and America, purple in France, and white in Spain and the Netherlands. Asparagus requires little preparation other than removing the end of the stems. It can be boiled, steamed or roasted and is often served with hollandaise sauce. Health benefits: Asparagus is low in calories and a good source of dietary fibre. It is rich in vitamins, and has high levels of calcium, magnesium and folic acid. The diuretic properties of asparagus can help flush out excess fluid and salt from the body, giving urine a distinct odour shortly after it is eaten. Best time to buy: May – July

JERSEY ROYAL NEW POTATOES

l This distinctly flavoursome variety of new potato was first harvested around 1880 in Jersey. It is now grown by around 90% of the island’s farmers and is the island’s biggest crop export, with 99% being exported to the UK. Most of the flavour and nutritional goodness is found in the skin, so these potatoes are best cooked with skins on.

They can be boiled, steamed or roasted with butter and herbs to make a delicious accompaniment to meat and fish dishes. Health benefits: Jersey Royals are grown in nutrient-rich soils and are high in dietary fibre and vitamin C. They are also low in fat and a good source of unrefined carbohydrate. Best time to buy: March - July

APRICOTS

l The origin of apricots is often disputed, but were used in England in the seventeenth century to treat swelling and ulcers. They are grown on trees and need a warm climate to thrive. Apricots are often used in pies and crumbles, made into compotes or preserves, or used to complement meat in tagines or stews. Health benefits: When eaten raw apricots are a moderate source of vitamin A and C. The dried varieties provide higher nutrient concentrations of vitamins A and E, as well as potassium and iron. Best time to buy: May - September

ASPARAGUS AND JERSEY ROYAL FRITTATA by Paul Davies INGREDIENTS

METHOD

• 200g Jersey Royal potatoes, quartered • 100g asparagus, trimmed • 1 tbsp olive oil • 1 onion, finely chopped • 6 eggs, beaten • 40g cheddar, grated • Mixed green leaves, to serve

1. Pre-heat the grill to high. 2. Put the potatoes in a pan of cold salted water and bring to the boil. Cook for 4-5 mins until nearly tender, then add the asparagus for a final 1 min. Drain well. 3. Meanwhile, heat the oil in an ovenproof frying pan and add the onion. Cook gently until softened (about 5 to 8 minutes). 4. Mix the beaten eggs with half the

Serves 3/4

cheese in a jug and season well. Pour over the onion in the pan, then scatter over the asparagus and potatoes. Fry gently until the mixture is almost set, then top with the remaining cheese and put under the grill for 3 to 5 mins or so until golden and cooked through. Cut into wedges and serve from the pan with a green salad.

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MEN’S LIFESTYLE SILENT MODE

If you’re on a first date and looking for love, avoid taking any incoming calls. Seventy five percent of single people said they find answering the phone on a first date a big turn off. The study of over 5,500 singletons found that 66% don’t want you texting someone on a first date and 58% thought that seeing a phone face up on the table was unattractive. In fact, you are best to put your phone away altogether, as this is a turn off for nearly half of singles.

EAT SLOWER TO SHED THE POUNDS If you are looking to lose weight, try slowing down the speed that you eat your food. Research found a link between slower eating speeds and lower levels of obesity and body mass index (BMI), as well as smaller waist circumference. Cutting out after dinner snacks and not eating within two hours of going to bed were also associated with weight loss, the study found.

CYCLING DOES NOT HARM SEXUAL HEALTH

If you were worried your cycling habit might be risking your performance in the bedroom you can breathe easy. Researchers have found that cyclists have no worse erectile function than non-cyclists. The study of nearly 4,000 cyclists, swimmers and runners also found no difference in sexual health between high-intensity cyclists – those who cycled more than three times per week for more than two years and averaging more than 25 miles per day – and the recreational cyclist. The study authors say the health benefits enjoyed by cyclists will far outweigh the risks.

GOING LOW-CARB MAY BE BAD FOR YOUR BREATH

Eating a low-carb diet may be a winner for weight loss, but it could be giving you bad breath. Eating lots of protein can cause an increase in ammonia in your body which can cause your breath to smell, known as halitosis. To counteract this, try increasing your intake of olive oil, coconut oil, nuts and seeds, and if it fits with your diet eat more unprocessed carbohydrates such as sweet potatoes and fruit.

ENTHUSIASM IS KEY TO GOOD SEX

Showing enthusiasm in the bedroom will likely lead to good sex, a study has found. Over 80% of respondents said for sex to be considered good their partner needs to be caring and enthusiastic. Seventy-five percent said orgasm is a “must”, while over three quarters say good communication and kissing is absolutely necessary. On the other hand, the major don’ts in the bedroom are too much talking, no passion, little movement and bad kissing.

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NO ABS IN SIGHT

If you are looking for a chiselled six pack, or to reduce your waistline, you may be tempted to focus on abdominal exercises like crunches. However, the best way to work your abs is through large, compound movements. Try developing an exercise programme that includes deadlifts, squats and presses. This will help develop strength and muscularity, increase testosterone levels and heavily stimulate your abs.

OIL FOR YOUR SCALP

If you suffer from dandruff or a flaky scalp, try adding coconut oil into your hair care routine. Massaging your scalp with 2-3 tablespoons of the coconut oil and letting it sit for an hour or so is a tried and tested remedy. Other natural treatments include massaging your scalp with lemon juice or olive oil. Aloe vera can work as an itch treatment to soothe your skin and help you relax.

DON’T BE LATE FOR A DATE

Heading out on a first date? Make sure you get there early. Ninety percent of women say they expect a man to be waiting for them when they arrive while 70% would like a kiss on the cheek. The survey of over 5,000 single men and women also found that 91% of women want men to insist on paying the bill, while 94% want you to compliment her appearance. And who said women weren’t demanding?

ULTRA-PROCESSED FOOD LINKED TO CANCER

If your typical evening meal includes chicken nuggets or a ready meal you may want to rethink your choice. Researchers have found

a link between eating ultra-processed foods such as sweet or savoury packaged snacks, fizzy drinks and ready meals with an increased risk of cancer. Other foods linked to cancer risk were mass-produced packaged breads and buns, chocolate bars, sweets, instant noodles and soups.

HAVING SEX TWICE IN AN HOUR HELPS WITH CONCEPTION

If you are trying to conceive then more sex might be the answer. Experts say that having sex twice in one hour could triple the chances of conception. The study found that a woman’s chances of getting pregnant increased from 6% to 21% when ejaculation happened twice. The researchers suggest that the second ejaculate might contain the healthier sperm with more motility. “The most important thing is they are moving and healthy,” they say.

CLEANING IS BAD FOR WOMEN’S LUNGS

If cleaning the house is a job left to your partner, you may want to offer a helping hand. A study of 6,000 men and women found that cleaning is bad for women’s lungs, but men are not affected. The researchers found that inhaling the chemicals in cleaning products raised the asthma risk by 43%, suggesting the chemicals are likely to irritate the lining of the airways, which can lead to long-term changes. When discussing the difference between men and women the researchers suggested it might be because far fewer men work as cleaners, but also said women might be more susceptible to the chemicals’ effects.

SPORTS & OUTDOORS OUTDOOR SPORT AND EXERCISE IDEAS

s the days start to get longer and warmer, it is time to get up off the sofa and head outdoors. Spring is the perfect time to shed your winter coat and soak up some much-needed vitamin D. Here are a few activities you can try this season along with ways to encourage friends and family members to come along and join you.

TEAM CHALLENGES

l Whether you are a short distance runner or adrenaline junkie, team challenges are a great way to keep you active during the spring and summer months. Entering as a group means you are accountable to your other team members, and therefore more likely to keep up your training routine. You can often raise a lot of money for charity or a worthy local cause. There are many local and national events involving running, cycling and swimming, or for the more adventurous why not try obstacle courses, orienteering or canoeing team challenges. It is worth taking time to research an event before entering to check what it entails and the pre-event training required. Team challenges allow you to push yourself a bit harder than you might on your own while sharing experiences with others. Teams could be made up of family members, a group of friends or work colleagues. Give your team a fancy-dress theme for an added fun-factor and make sure you have a strong group of supporters to keep morale high on the day.

FARTLEK TRAINING

l While high-intensity interval training (HIIT) is a relatively recent fitness trend, the Swedes have been doing it since the 1930s. Fartlek training, translated as “speed play”, involves alternating between different running speeds and intensities. You can also incorporate

other exercises for a full body workout. A session might involve a five-minute light jog, followed by some short 15-30 second sprints. Find somewhere to perform body weight squats and lunges before continuing with a five or ten-minute medium-paced jog. After another round of sprints work your upper body with pushups and tricep dips before a light jog back to where you started. Exercising in this way helps condition the body for long distances and will improve overall fitness levels. Try timing your first session and then note your improvements in the following weeks. Add in extra exercises to give yourself a bit of a challenge or make the sprints longer with shorter rest periods. Improvise by using park benches, trees and other objects to perform exercises or measure distances. Fartlek training also allows people of varying fitness levels to exercise together. Alter the number of sprints, bodyweight exercises or distances for a fun workout for family and friends.

membership fee if you aren’t a regular player. If you haven’t played golf before, most clubs will have a driving range where you can pay for a basket of balls and practice your swing. If you have never played before, or are looking to improve your technique, you should consider a lesson from a golf professional. For the less serious golfer, a round on the crazy golf course requires slightly less skill than the real deal but will provide a lot of laughs and no doubt turn competitive. Suitable for children and adults, crazy golf is often a cheaper and more time-efficient option.

GOLF

l As the days get warmer, hitting a golf course is the perfect way to walk your way healthy. It has been shown that golf helps improve heart health, reduce stress and stimulates the brain. Spending time out on the golf course will also help boost vitamin D levels, which is essential for healthy bones. For the competent golfer, an 18hole round of golf easily exceeds your recommended 10,000 daily steps. It is thought golfers average around four miles per round and can burn around 700 calories. Many golf courses offer pay-and-play options, so you don’t have to fork out a hefty

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60+ PRIME TIME GENERAL HEALTH

Throughout our lifetime we are all vulnerable to any number of life threatening conditions, with the odds increasing as we approach old age. Lifestyle is a major influence when determining our general health. Decisions such as giving up smoking, cutting down on alcohol, adopting a healthy diet and maintaining a sensible weight can only reduce the odds of developing a major health problem. But what are the top 5 life-altering conditions in the 60+ age group, and how, more importantly, can we avoid them? With 10 million suffers in the UK, Arthritis is the most common condition found in this age group. Although not considered terminal, the chronic pain and mobility issues that arise from arthritis can have a devastating impact in terms of quality of life. Thought to be more common in women, Osteoarthritis causes pain, stiffness, and inflammation affecting any joint in the body. Occurring when the cartilage that cushions the joints wears away, in its advanced stages it can cause both disability and deformity. As with all medical treatments, prevention is better than cure, and the debilitating nature of osteoarthritis can be prevented by frequent exercise, healthy diet and weight loss. Osteoarthritis is also treatable through paracetamol and NSAIDS. Differing from Osteoarthritis, Rheumatoid arthritis is an autoimmune disease caused by cells attacking other cells that line the joints. More common in the hands, wrists, and feet and causing swelling, inflammation and pain, treatment is by physiotherapy and, in severe cases, surgery. Thought to be hereditary in nature there is little that can be done to prevent this condition. However, recent research indicates an improvement and, in some cases, a complete withdrawal of symptoms when sufferers adopt the Keto diet (low carb-high protein), although further research is still needed. Responsible for 152,465 deaths in 2016, Heart Disease is the biggest preventable killer in the UK. Occurring when plaque build up inhibits the flow of blood through the arteries to the organs and tissues, atherosclerosis is correctable through medication and changes in diet and lifestyle. With 163,000 deaths in 2014, Cancer is the second highest cause of death in the UK. With 200 different types affecting all areas of the body, researchers are still in the process of finding a cure. However, adopting a healthy lifestyle is believed to reduce the probability of developing this disease. With 114,228 deaths in 2012, respiratory diseases such as COPD (Chronic Obstructive Pulmonary Disease) are currently the third most common cause of death in the UK. Thought to be caused by environmental factors as well as smoking, symptoms include breathlessness, a persistent cough, and weight loss. Medications can be issued for the condition, improving the

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prognosis for the sufferer. Affecting 850,000 in the UK, Alzheimer’s is the most common and recognisable form of Dementia. The exact cause of the disease is not clear, although hereditary factors increase the likelihood of developing the condition as we advance into old age. Symptoms of the disease include changes in mood or personality, problems concentrating, forgetfulness, confusion and hallucinations. There is no current cure for Alzheimer’s, although medication can slow it’s progress, increasing longevity to 8 to 10 years following diagnosis. It all seems pretty bleak doesn’t it? But with an established correlation between lifestyle and the odds of developing any one of these conditions, by taking these simple steps: adopting a healthy diet, cutting out fatty, processed foods, quitting smoking, cutting down on alcohol and taking more exercise, we can reduce the risk of disease and premature death.

DEPRESSION

Indiscriminate in nature, clinical depression is something that can affect anyone at any time. Differing from the ‘blues’ in both length and severity, depression brings with it feelings of hopelessness, lack of self-worth and thoughts of self harm and even suicide. Due to the stigma that surrounds mental health issues, the sufferer frequently withdraws from life, with one percent of sufferers turning to substance abuse in order to cope with their symptoms. Doctors disagree as to the exact cause of depression, but the general consensus points to the amount of serotonin released by the brain during stressful episodes (stressors). If insufficient serotonin is produced then a depressive episode is likely. Although age brings with it wisdom and experience, it can also bring the exact stressors that leave an individual vulnerable to mental health issues. Life changes brought about by the financial and social elements of retirement, illnesses that inhibit once enjoyable activities, elder abuse and bereavement are all frequent causes of mental illness. Reports compiled by the World Health Organisation state that over 20% of those over 60 are likely to suffer from a mental disorder, including dementia (5%), depression (7%), and anxiety (3.8%). Deaths relating to substance abuse and self harm account for 25% of deaths in this age group. Treatment for depression and anxiety is based on a combination of antidepressants and, depending on the frequency and severity of episodes, cognitive

therapy. Like antibiotics, antidepressants take time to work, with patients reporting that it can take up to four weeks before they notice any improvement in their mood. Key to the prevention of mental illness is positive living. Adopting a healthy diet can alleviate and prevent the diseases that influence quality of life. Daily exercises such as walking, running, cycling and gardening release feel-good endorphins known to improve mood and overall well-being. Yoga and meditation are well-known for their stress relieving properties and therapeutic activities including painting, embroidery, carpentry and creative writing are known to help focus the mind and alleviate stress.

EXERCISE

Retirement brings with it opportunities to pursue the interests and activities that, previously, there simply wasn’t time for. But with over sixty-fives reported as spending an average of ten hours a day sitting down, it would seem that these are opportunities that retirees are missing out on. Health issues in the 60+ age group are, to put it simply, a case of either use it or lose it, with those who choose not to exercise leaving themselves vulnerable to the life-restricting potentialities caused by conditions such as depression, dementia, stroke, type 2 diabetes, cancer and heart disease. The advice of health professionals is that we should all aim for 150 minutes of moderate exercise a week, preferably in ten minute bouts, but how you spend those 150 minutes is entirely up to you. A thirty-minute sex session is known to have the same calorie burning qualities as a fifteen minute run. Sex also tones muscles and gives your cardiovascular system a boost. For singletons or those who simply lack the inclination, there are other equally enjoyable ways of spending the time. High impact sports such as squash, swimming, running, cycling and badminton are all beneficial. For those who consider themselves less active,or have motivational difficulties, low impact activities such as pilates, yoga, water workouts, even interval training whilst walking the dog and are all excellent methods for burning calories, toning muscle and improving both our general and psychological well-being. Exercise releases the positive endorphins that give you that feel-good factor!

SEX

Due, perhaps, to its under representation in popular media, the belief exists that sex after the age of 60 is something that just doesn’t happen, that for some

reason once you hit this magic number you become simply ‘past it’. Fortunately, as testified by established couples as well as newly singles, 60 marks a significant turning point in one’s sex life, as with age comes both experience and confidence. In a recent survey, 71% of those over 50 interviewed stated that they had a healthy sex life, with post-menopausal women reporting that they were able to reach arousal much quicker than their younger selves. Sex at this age is incredibly beneficial to overall health, as not only does it count as a calorie burning exercise that increases the heart rate, reduces blood pressure and tones muscles, but also the growth hormones produced during sex act as an anti-ager; recent studies at the Royal Edinburgh Hospital report that people who had regular sex (3+ times a week) looked significantly younger than those who abstained. Regular sex also has psychological benefits, acting as a stress reliever and improving psychological well-being in a way that only true intimacy and love can. With the menopause now passed, women can enjoy the freedom of love making without the worry of unplanned pregnancy. Menopause is said to have occurred when a woman has not had a period in over 12 months. However, the oldest woman on record to have conceived by natural methods was 62, so it is vitally important to be certain before abandoning contraception altogether. Having said that, with a rise in the number of over 50s diagnosed as having HIV or other STDs, it would seem that condoms are now just as important as they ever were, regardless of your age or experience.

WHAT´S ON

SOME FORTHCOMING EVENTS FOR YOUR DIARY April

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May

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14th Thames Valley Half Marathon; 5Km,10Km,15Km events Dorney Lake, Windsor 14th SupportU sexual health screening 15 Castle Street, Reading 0118 321 9111 Every second Friday of the month, 1 – 3 am 18th Walk for Parkinson’s UK Welford Park Sponsored walk/ run in aid of Parkinson’s UK www.parkinsons.org.uk 22nd London Marathon

11th SupportU sexual health check and HIV testing Details as for 14th April 12th Prostate Cancer Awareness & PSA Test Circle Reading Hospital RG2 0NE 8.30am to 5.30pm www.readinglions.org.uk 20th Royal Berkshire 10K & Family races Green Park, Reading www.royalberks10k.com

June

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2nd

Race for Life 10K and 5K, Royal Windsor Racecourse, Off Maidenhead Road, Windsor, SL4 5JJ. Women only event in support of Cancer Research UK 3rd Pretty Muddy Race for Life 5K, Royal Windsor Racecourse, Off Maidenhead Road, Windsor, SL4 5JJ. Women only event in support of Cancer Research UK 9th SupportU sexual health check and HIV testing Details as for !4th April 17th Marlow Dragon Boat Festival 07796 836390 23rd Marlow Classic Twilight Run; 5 and 10 Km Higginson Park, Lower Pound Lane, Marlow SL7 2AE

22ND APRIL THE VIRGIN MONEY LONDON MARATHON

www.virginmoneylondonmarathon.com

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