Healthy Reading Issue 7

A NEW PERSPECTIVE ON HEALTH AND WELLNESS

HEALTHY READING www.healthyreading.co.uk Issue 7 £1.99

SEASONAL AFFECTIVE DISORDER (SAD)

60+ PRIME TIME

SPORTS & OUTDOORS EXCITING AUTUMN AND WINTER OUTDOOR ACTIVITIES

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Editor’s Word

n This edition we are celebrating 2 years of Healthy Reading and will be continuing to build on our successes next year. With over 25% of the UK population experiencing symptoms of depression during the winter, our main article looks at Seasonal Affective Disorder (SAD) and different strategies to cope and minimise the effects.

With the festive season fast approaching and the build-up towards making the time special and spending more time with our family and friends as well as time off work, the pressure can soon mount. The following days with little structure can lead to a different type of stress and anxiety.

Sometimes, just sitting for a few moments and stilling the mind can be enough to give that time out we all require. Does it matter if something isn’t as perfect as you would like – who will remember if something isn’t quite as you planned? Allowing yourself the time to relax and unwind can help.

As our thoughts turn towards the New Year and the perennial need to make resolutions, it is important to set realistic resolutions. While it may seem a good idea to take up running or join the gym, buying the outfit, getting the shoes and starting are all important, but if you have never done any exercise or are returning after a break, it is important to start gently and build up. This helps to avoid injuries while ensuring you maintain your enjoyment and enthusiasm for your new activity. Good luck with your resolutions!

Finally, we would like to wish all our readers a Merry Christmas & a Happy New Year, we look forward to seeing you all in 2017.

Contents ISSUE 7

4 SEASONAL AFFECTIVE DISORDER (SAD) 6 ERGONOMIC LIFE 7 HEALTH IN THE WORKPLACE 8 WOMEN’S LIFESTYLE 10 60+ PRIME TIME 12 MEN’S LIFESTYLE 14 SPORTS & OUTDOORS 14 OVERCOMING WINTER OBSTACLES

TO EXERCISE

Robert Doyle - 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.

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Seasonal Affective Disorder (SAD)

BY GABRIEL DE CARVALHO

A

s the evenings draw in and light levels decrease, some people start to feel increasingly unwell and experience symptoms such as a persistent low mood, loss of enjoyment in their normal everyday activities, increasing irritability, feelings of despair, guilt and worthlessness, lethargy (lack of energy) and sleepiness during the day, often accompanied by sleeping for longer than normal and finding it hard to get up in the morning. Some people also crave carbohydrates and gain weight. While these are all symptoms of depression, if these occur during the winter period repeatedly they are attributed to SAD. This condition is caused by shortened daylight hours and a lack of sunlight.

SAD affects approximately 8% of the UK population at any one time, with a further 21% experiencing the less severe Winter Blues (Seasonal Affective Disorder Association).

WHAT CAN YOU DO?

Firstly, by acknowledging these symptoms and accepting them for what they are you can move forward and start to tackle them. Involve your friends and family, and if symptoms are so severe you may need to consult your own GP. Complementary

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medicine may be available on prescription from your GP. Some GP surgeries now employ Therapists to deliver treatment within the GP surgery, either on prescription or at specially agreed rates.

However, there is also a lot you can do to help yourself, self-care is essential and complementary medicine can play a huge part in helping you to feel better.

There is a link between the lower levels of some hormones, including melatonin and serotonin, and an increase in the symptoms of SAD. The body’s internal clock, also known as the circadian rhythm, which is affected by sunlight, can also lead to an increase in the symptoms of SAD.

NATURAL LIGHT

Try to get outside as much as you can in natural light, around midday if possible, when the light levels are at their highest.

Vitamin D helps the absorption of melatonin which in turn can aid your mood. It may be worth considering a Vitamin D supplement during the winter months.

LIGHT BOXES

Up to 85% of all sufferers have reported an improvement using a light box and these are available from a number of different

suppliers in various sizes. The lightbox replicates the natural sunlight and is a white light. It is important to realise that normal domestic lighting is not enough to treat SAD. A lightbox needs to have 10,000 lux to have the necessary benefits, and treatment of as little as 30 minutes a day maybe enough for some people, although others may need to use it for longer periods. It is best to start using it during the autumn before you begin to experience any symptoms.

EXERCISE AND DIET

Although you may feel like curling up under the duvet and hibernating, a moderate amount of exercise combined with eating a healthy, well balanced diet can help to combat the symptoms of SAD.

MANAGE STRESS

Try to minimise situations which make you feel anxious or stressed; you may find it helpful to use an accredited counsellor to help you manage your feelings of stress.

You can always ask your GP surgery if they have a counsellor attached to the practice or find a reputable counsellor through a number of different organisations such as the British Association for Counselling and Psychotherapy.

them to prescribe higher doses and work with you longer term to combat and react to the symptoms and any changes. This usually requires patience and commitment from the client.

Overall there is no single approach to the treatment of SAD and it is often not a quick fix. Recognising the symptoms and the recurrent nature of them is perhaps the first step to reducing SAD. By starting treatment before the symptoms appear, during the autumn, Winter seasons and acknowledging how you feel, as well as looking after yourself, you can go a long way towards recovery.

While some people find some treatments work for them, the best way to a healthier future with SAD is to try a combination of different approaches.

MASSAGE

Some people with SAD say that massage has helped them to manage their symptoms.

A study by the American Massage Therapy Association found that massage may help to reduce anxiety and depression with a course of care providing benefits similar to those of psychotherapy. Massage also increases neurotransmitters associated with lowering anxiety and decreases the hormones associated with increased anxiety. It can also help to significantly decrease heart rate and reduce blood pressure. As well as providing these benefits, massage gives you an opportunity to take back time for you, which improves wellness and wellbeing. There are different types of massage and perhaps a more gentle approach is recommended for relaxation, rather than a sports massage.

REFLEXOLOGY

The application of pressure on either the hands or the feet, with a combination of essential oils, can also help to alleviate the symptoms of SAD. Regular treatments may be helpful to combat the symptoms. You can also buy charts or ask your Reflexologist to show you the various points which may help you to manage your symptoms between treatments.

HOMEOPATHY

References http://www.nhs.uk/conditions/Seasonalaffective-disorder/Pages/Introduction.aspx http://www.mind.org.uk/information-support/ types-of-mental-health-problems/seasonalaffective-disorder-sad/#.V_kuR-ArLIU http://www.the-cho.org.uk/news/generalnews/why-you-could-get-alternative-healthtreatment-on-the-nhs/ http://www.sada.org.uk http://www.britishhomeopathic.org

While some homeopathic preparations are available in supermarkets and health food stores, the strengths available are limited. Homeopathy offers an holistic approach to the mind, body and spirit, and consulting a professional allows

AROMATHERAPY

While others find aromatherapy beneficial, using, essential oils either on their own or in combination with massage. Blends can be mixed according, to your own symptoms and used both during the treatment and at home afterwards, in a variety of ways, such as massage, the bath or in a diffuser.

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ERGONOMIC LIFE E

rgonomics is the art of considering human factors in design and making people not only comfortable but free from long term harm. The need for ergonomic equipment is now at the forefront of designer minds and finding its way into an increasing number of products, with the health benefits of ergonomically-designed equipment being well documented.

How humans interface with the things that we use around us has become a tremendously important subject, and one on which millions in research, development, and manufacture are being invested. We now understand how our bodies can be affected when the products that we use aren’t designed with us in mind, and the new breed of equipment and devices seek to address that.

There are many apparently ergonomically designed products available, with some being better than others, so if you are looking for a piece of technology for home or office, and are unsure of what’s around, here’s our guide to the latest innovations. That means products like: l The Aeris Muvman Stool is designed according to the latest science advice, which states that the best way to work at a desk is to stand but with support to the buttocks. The Muvman has been produced to give the support that a person needs but with the added ability to reduce lower back pain and increase blood flow to your legs. Traditional chairs have been used for centuries, but there is a growing body of evidence that shows how they make us assume bad postures. We slouch and we stoop when we sit in them, and with poor back posture with slumped shoulders, and back pain not far behind.

Erognomic stools which allowed us to sit and kneel at the same time became all the rage by making us assume an upright stance, but they didn’t alleviate the problems of poor circulation to the legs.

The latest iteration of office furniture advocated standing with a soft cushion to lean back on. And that is where the Aeris standing stool comes in. Its design allows the user to lean into it and get support while standing at their standing desk, taking just enough strain of your legs to make it comfortable but while offering correction for bad posture and good blood flow to your legs. If you are looking for new office furniture, you should get a standing chair and desk.

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l Staying in the office, while standing at your desk, you’ll want to be sure that you aren’t going to end up with a repetitive strain injury (RSI) while tapping away at your keyboard.

That means you need to be investing in an ergonomic keyboard which places your fingers in an optimum position to make your typing flow and your carpal tunnels peachy. The Microsoft Natural Ergonomic Keyboard 4000 is perfectly designed to allow you to work all day without strain. As well as being a standard QWERTY keyboard, it has all the other functions that you need regularly on your computer and can activate with the touch of a soft-feel key. l Many people, particularly those who can touch-type, like to listen to music when standing at their desk and typing, and if your chair is comfortable, and your keyboard created with you in mind, you are going to want to have earbuds that you can wear all day without feeling like you have you head trapped in a pincer. Luckily, the latest version of the legendary RHA earbuds – the T20’s – are now available and they are just the thing for all day listening. Solidly designed from stainless steel, the T20’s need just 16 Ohms to drive their booming sound, so any decent mobile phone will have enough Oomph to get the full range from High’s to Lows.

Supplied with three sets of silicone rubber buds, the T20’s are certain to fit into anyone’s ears and give perfect sound replication too.

You might want to make sure your phone battery can last the distance though. l While you are standing, typing, and listening, the next weak link in your ergonomic armour is your feet. Standing all day might be good for preventing thrombosis, but is tiring on your toes, so you need something that can put up with the strain.

That means getting something like the Dansko Women’s Pro Xp Mule Shoe, with their anti-fatigue rocker soles,

or the Merrell Men’s Jungle Moc Slip-On Shoe which features a Compression-moulded EVA foot-frame and air-cushioned midsoles.

Both shoe types are made from durable yet comfortable materials and feature padded and supported areas to give the right amount of stabilization where your foot needs it the most and enough padding to make them wearable all day without discomfort. All day comfort on the end of your foot, and both reasonably priced too.

Offices used to be amongst the biggest offenders with badly designed products, but the tide is turning and with products like these, you can be sure of making your workplace just as comfortable as anywhere else.

WHERE TO BUY:

Aeris Stool: https://www.onlineergonomics.co.uk/product/aeris-muvmanstool/ Microsoft Keyboard 4000: http://www. bestbuy.com/site/microsoft-naturalergonomickeyboard-4000-black/7332059.p?i d=1122653022021&skuId=7332059 RHA T20 Earbuds: https://www.amazon. co.uk/RHA-T20-isolating-DualCoilTMheadphone- Stainless-Steel/dp/B011KULTU8 Danko Shoes: https://www.amazon.com/dp/ B00DZL23D8/?tag=comforth-20 Merrell Shoes: https://www.amazon.com/ dp/B00D7IDIP6/?tag=comforth-20

Health in the workplace E

mployment is not just important for financial gain; work has much more meaning to people on so many different levels. Of course our standard of living centres on our income in most cases, however very often our workplace contributes to our values of self-worth.

Health in the workplace should be addressed with as much focus as our health outside the workplace. Work related problems can affect our physical, emotional and mental health.

JOB DISSATISFACTION

UK workers take an average of nine days’ sick leave each year; interestingly, this is more than four times as many as other Western European countries(1). Unfortunately not everybody has the opportunity to work in a role that is both stimulating and rewarding. Job dissatisfaction is a common cause of physical and mental health in the workplace. Employees can feel unhappy and, importantly, unsafe at work because of issues such as bullying, discrimination or harassment, boredom, overwork, stress or safety issues and conflict with peers.

Research published in the journal of Human Relations found that employees who stayed within their job role because of feelings of obligation or a perceived lack of job options were more likely than other employees to experience mental and physical health problems(2). Continuing with a job that has little or no satisfaction can affect more than just happiness. This research suggests that employees who stay longer in jobs with poor job satisfaction are susceptible to health concerns such as stress, burnout and exhaustion.

To address issues around job satisfaction it will be important for an employee to focus on the positive aspects of their life, in this case outside of work. Work is often only a small part of who you are, but there are so many more avenues where you can draw upon personal satisfaction and raise self-esteem. This may be accessing the gym, taking regular exercise, meeting with family and friends, or carrying out a hobby; whatever it is, increase and amplify it.

Developing self-esteem is crucial; a further way to do so within work is to compare you current job skills with the ones required in a more attractive job role, re-work your CV to reflect who you really are and apply for jobs both inside and outside of your organisation.

MENTAL HEALTH

Supportive environments are a key aspect to preventing and addressing workplace mental health. From a business point of view, employers spend billions on employees who leave work or are off work because of mental

ill health. Employees with mental health problems are not a standardised group; they face very specific challenges and often function with little or no support at work.

Many people with mental health problems want to work, but employees must feel confident that their employer supports them.

Stress, depression and anxiety are reported as the most common reasons for staff absence; however, a lot of the work related mental health absences can be prevented.

To address this issue within work, communication is the key. Regular and honest communication can help clarify sources of ill health within the workplace but also increase understanding from an employer point of view. Routine and structured contact with line management can really benefit both employee and employer by helping to recognise challenges and needs that can be addressed within the workplace.

PHYSICAL HEALTH

Physical health problems such as damage or disorder of joints and tissues can be initiated or worsened in the workplace because of repetitive tasks that are carried out without employer review. Problems of this nature include upper and lower limb disorders, including repetitive strain injuries which can lead to osteoarthritis and carpal tunnel syndrome. Working at an inappropriate work station is a common contributor to poor physical health: these can include poor posture when sitting at a desk/computer, not taking effective breaks away from the task at hand and, from an employer point of view, poor training to complete tasks, especially when working with heavy items.

Repetitive Strain Injury refers to a range of physical disorders of the neck, shoulder, arm, wrist and hand, which can occur due to conditions in the workplace. Employees using excessive force, pushing, pulling, carrying out repetitive movements or adopting an awkward posture can lead to ongoing and lasting physical ill health.

Short, regular breaks can help prevent RSI and other upper limb disorders. If there are no natural breaks in your job such as photocopying or attending meetings in other buildings then your employer should plan for regular rest breaks. Training should also be provided in how to recognise dangerous manual handling environments, make use of mechanical aids and develop good handling techniques.

‘EVERYDAY’ ILLNESS

The workplace can be a hornet’s nest for colds, flus and viruses. UK employers spend about £29 billion a year in lost productivity because of staff illness.

Employers and employees can both alleviate the burden of sick days with steps to improve workplace health.

Employers with good hygiene and well placed hand sanitisers are often following a stronger sickness policy than others.

Employees who take time off work can actually help reduce the amount of sick days throughout a working team or a department. Considering taking the flu jab when appropriate to do so can also help to immunise yourself from viruses prominent within the workplace.

Food poisoning is also a very common concern within the workplace, not just in catering services but with everyday catering facilities available to employees. Germs and toxins in food or drink can be contagious; cross-contamination is one of the most common causes of food poisoning, so keeping your food preparation areas clean can ensure that communal areas reduce the opportunity for ill health. Employers investing in their staff can also help prevent everyday illnesses such as training and personal development around health and food hygiene. The health of a business relies on the health of its employees, so asking for training or further equipment such as sanitisers can be a very positive step by employees in the quest to promote employee health at work.

(1) http://www.hrmagazine.co.uk/article-details/sickleave-costs-uk-employers-29- billion-a-year-says-pwc (2) http://www.businessnewsdaily.com/2308-jobdissatisfaction-problems.html

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WOMEN’S LIFESTYLE WHY SEX DURING PREGNANCY IS A GOOD IDEA

Sex during pregnancy can have numerous health benefits for you and your baby. Increased blood flow can result in more intense orgasms; you can burn calories in a fun way, releasing endorphins and more IgA antibodies that work to boost happiness and your immune system. Sex has also been linked to lowering blood pressure, increasing pain tolerance and actually helping you and your baby to relax and sleep better.

HELLISH HEARTBURN

Heartburn can be an incredibly uncomfortable condition that can occur at any time, but it’s particularly common in pregnant women.

This is because pregnancy hormones cause the muscle between the oesophagus and stomach to relax, allowing stomach acid to rise up and cause a burning sensation. Over-the-counter medicines are usually effective, but also try eating little and often, making sure you eat at least 2 hours before going to bed. Also avoid trigger foods like spicy dishes, caffeine, greasy foods and alcohol, and drink before and after meals rather than during.

FOOD FOR THOUGHT

Many of us will find much of our thoughts are taken up by food, whether it’s planning what you’re having for lunch before you’ve even eaten breakfast or fantasising about your favourite mid-afternoon snack. However, new studies have shown that food is the best motivator over thirst, fear and anxiety, powering people to work harder and be more productive to achieve their goal of the next feed.

This being said, you should be mindful that those food motivators don’t cause you to get into bad eating habits.

BOOST YOUR IMMUNE SYSTEM

Eat your way to a better immune system with turmeric, ginger and spinach. Turmeric is renowned for excellent healing properties to fight infections – add some to curries and sauces, sprinkle it on your porridge or add it to a latte. Ginger is also great added to foods or enjoyed with hot water and lemon as a cold-combating drink, rich in Vitamin C. And don’t forget your spinach, rich in iron, vitamin C and beta-carotene, it boosts the immune systems whether you eat it raw or cooked.

SEX CAN HELP FIGHT THE COMMON COLD

We all know sex is great fun, but a recent study shows that sex actually alters a woman’s immune system, making it more effective.

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Essentially, when a woman has sex at any point during her cycle, her body will produce helper T cells; type 1 cells fight infections and type 2 help the body accept sperm. While the latter is great if you’re trying to get pregnant, even if you aren’t, the increase in type 1 cells still helps to give your immune system a boost.

IS THE PILL AFFECTING YOUR SEX DRIVE?

The body’s natural “love hormone” oxytocin, produced during sex, is what fuels our sex drive. However, the effects of oxytocin may actually be reduced in women who take the contraceptive pill. A research study looked at the effects oxytocin had on sexual desire and perception of attractiveness and showed that women on the pill who were tested with a synthetic oxytocin nasal spray had no reaction to the oxytocin. This may explain why some women’s sex drive decreases on the pill.

HEALTHY FOODS THAT AREN’T ALL GOOD FOR YOU

In a bid to eat healthily, there are some foods we naturally reach for if we’re dieting or trying to get as much goodness into our bodies as possible, but even these should be consumed in moderation.

For example, avocados, a “superfood” packed with vitamins C, E and K, folate and fibre are full of nutrition, but they contain up to 250 calories. Similarly those all-natural healthy snack bars full of fruit and nuts that help you stave off the hunger until lunch contain concentrated sugars that if eaten in excess can damage teeth enamel and cause weight gain.

KALE COULD BE THE KEY TO STRONGER NAILS

What you put into your body food-wise naturally has an effect on how you look and feel, so unsurprisingly your diet can help with certain ailments like weak and brittle nails. Often this is a sign your liver needs a little TLC, so eating plenty of kale, broccoli, cauliflower and cabbage will improve liver function, as well as your overall immune system, to strengthen your nails.

KEEP YOUR LOCKS LOOKING LUSCIOUS

There are a myriad of different products and treatments you can safely use on your hair and skin to keep it looking healthy, luscious and shiny. But to keep it looking extra healthy, and also ward off itchy, scaly skin and potential hair loss, you should also ensure you have plenty of biotin in your diet. Biotin is one of the vitamin B complexes that can be found in bananas, brown rice and brown bread.

CHOOSE COMFORT OVER STYLE FOR YOUR FEET

Many women are suckers for high heels, but new research suggests a link between regularly wearing high heels and a higher potential for developing low-level inflammation in feet. This could be the perfect excuse to give your feet a break from being crammed into sky-high stilettos and opt for a more comfortable shoe design.

A LITTLE SELF LOVE GOES A LONG WAY

Masturbation is often an embarrassing subject for women, but the fact of the matter is that most of us will do it at some point. However, besides the obvious personal enjoyment and the potential for improving sex with a partner, it also has numerous health benefits too. These include relieving stress and tension, improving circulation, helping with sleep, boosting your immune system and preventing cervical and urinary tract infections.

HOW TO GET A GOOD NIGHT’S SLEEP DURING PREGNANCY

From struggling to get comfortable, Restless Leg Syndrome (RLS), leg cramps and heartburn to snoring and nasal congestion, it can all add up to sleepless nights during pregnancy. A good way to combat some of these ailments is to stock up on pillows to support you in bed, have a warm bath before bedtime, drink plenty of water or fluids throughout the day, avoid caffeine and make sure you do a daily workout.

3 REASONS FOR PUFFED UP EYES

Your eyes are incredibly sensitive and can react by swelling up and appearing puffy. While most of us know that getting a bad night’s sleep will cause our eyes to look tired and puffy, also things like turning up the heat in winter can cause them to dry out and become more sensitive. In addition, your menstrual cycle can affect your eyes – just like your tummy becoming bloated before a period, your eyes can puff up as well. Another reason for puffy eyes could well be allergic reaction to something.

FIGURING OUT YOUR OVULATION CYCLE FOR BETTER CONCEPTION

For those looking to conceive, there is more to making a baby than just the act of making love. It is all about the timing and knowing when you are ovulating and at your most fertile, which typically occurs half way through the 28-day cycle.

You can invest in home ovulation predictor kits, but also keeping a menstrual calendar and looking out for physical signs will help. These include abdominal twinges or cramps around ovulation and changes in vaginal discharge – just before ovulation it will become more like a mucous.

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60+ PRIME TIME SEXUAL HEALTH

Despite misconceptions that any chance of a good sex life dwindles the older you get, sex can be more fulfilling than ever later in life, as well as keeping you physically and mentally fit into old age. According to a recent survey carried out by Saga, 71% of people over 50 said they had a healthy sex life. In fact, many women who had been through the menopause said they found it easier to orgasm than ever before.

However, many women lose interest in sex as they age. For men, persistent erectile dysfunction can affect one in five over 60.

Sexually Transmitted Infection is also on the increase for the over 60s, with people getting divorced later in life and starting sexual relationships with new partners, yet failing to practice safe sex.

MENTAL HEALTH

Getting older and retiring can lead to a change in lifestyle which can be difficult to adapt to. Depression can be suffered by anyone, but older people are affected more than any other age group because they are more likely to experience triggers which can lead to depression, including the death of

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their partner or a divorce, unemployment, a disability or long-term illness, loneliness or the side effects of medication.

Retiring can also lead to depression, and not everyone feels ready to retire at the same age. Giving up work can affect your social life, your sense of self-worth and your financial security. But retiring can also be a chance to see more of your family, take up a hobby or travel.

If you are feeling depressed, for whatever reason, it’s vital to seek help from your GP rather than to simply assume it is all part of growing older.

EXERCISE

Keeping active in older age is vital to remaining healthy and fit, and to leading an independent lifestyle for as long as possible.

Exercise has all sorts of benefits, including keeping the heart healthy, reducing high blood pressure, reducing cholesterol, and improving balance and so helping to prevent falls. It also helps improve mood, strengthen bones, ease joint pain and much more.

And the good news is even moderate exercise is beneficial. The over 60s are advised to do at least two-and-a-half hours

each week of moderate aerobic activity such as cycling, walking or swimming along with strength exercises to work the major muscles of the body. Non-impact exercise such as pilates or yoga can also help to improve circulation, posture and balance.

DIET

Age can affect all sorts of things, including your sense of smell and taste, so you may not enjoy the same foods as when you were younger. But it is still vital to make sure you eat a variety of foods from all the main food groups to make sure you get as many nutrients as possible, including lots of fruit and vegetables, wholegrain rice or pasta for energy, dairy foods for calcium and protein from meat, eggs, lentils or beans.

It’s also vital to include enough fibre to aid digestion, which becomes less efficient as we age. Women over 50 should aim to eat at least 21 grams of fibre every day, and men over 50 should eat at least 30 grams.

Most of us aren’t even getting half of these amounts, but you could try choosing high fibre breakfast cereal, eating potatoes with the skins on and opting for wholemeal or granary bread.

SUPPLEMENTS

There are lots of supplements out there and it’s hard to know which ones, if any, to opt for. Many of us choose to take supplements because we aren’t sure if we’re getting the right nutrients from our diets. But taking too high a dosage or taking vitamins along with prescription medication could do more harm than good.

It’s vital, then, to consult your GP before taking anything, but one to consider is Vitamin D, which is vital for bone health. Skin, however, becomes less adept at producing vitamin D from sunlight as we age.

B vitamins, meanwhile, are necessary for all sorts of functions, including helping to break down energy from food and keeping the skin, eyes and nervous system healthy.

They are in wholegrains, cereals, meat, salmon, milk, cheese and eggs, but if you’re concerned you aren’t getting enough from your natural diet, you could talk to your doctor about adding a supplement to your daily routine.

ALCOHOL

There have been all sorts of studies about the benefits and harm of alcohol in later life. One study, published in the journal Alcohol and Alcoholism, found that a glass of wine every day could be the secret to keeping a brighter mind in old age. Meanwhile another piece of research, this time from the University of Florida, found excessive consumption of alcohol can cause problems ranging from disrupted sleep to memory problems and issues with motor skills. As we get older, we’re more likely to be affected by alcohol, and certain medications mean we shouldn’t drink, or at least not too much.So, it seems the old adage still holds true; everything in moderation.

ARTHRITIS

Nearly half of older people are affected by this joint condition, which can lead to disability. Early symptoms can include waking up in the morning with stiff joints, swollen joints in your hands and feet, and more aches and pains in your knees, hands, hips, neck or lower back.

Arthritis can be caused by old sporting injuries, years of wearing high heels, or genetics catching up with us. Regular, steady exercise rather than doing sports in weekend spurts can help with prevention.

The saying ‘no pain, no gain,’ isn’t true when it comes to exercising into older age. It’s vital to manage your weight too so you aren’t putting unnecessary pressure on the joints.

Medication can be prescribed to help with pain and inflammation.

VISION LOSS

Our vision, like everything else, tends to deteriorate as we get older, and most of us will end up wearing glasses or contact lenses by the time we hit 65. Having regular eye tests is the number one thing you can do to help your eyes stay healthy. The earlier any eye problems like glaucoma or cataracts can be detected, the earlier they can be monitored and treated. As well as checking eyesight, sight tests can be invaluable in picking up problems like diabetes and hypertension.

The eyes can be not just the windows to your soul, but they can tell you a lot about your health.

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MEN’S LIFESTYLE INSTANT TURN-OFFS FOR YOUR PARTNER

We all know the workings of the mind can be more complicated than solving the most intricate of riddles, therefore trying to figure out exactly what turns off potential partners can be quite the challenge. No matter how much we can turn on the funny and witty charm, some of our simple everyday habits can be enough to have a potential partner turned off and running for the door in an instant.

Make sure to avoid the following when approaching someone you are attracted to…

TOO MUCH DUTCH COURAGE

Stumbling and falling over drunk are definitely not qualities a partner looks for, you’ll only embarrass yourself and avoid any chance of a second date.

NEGATIVITY

Nobody enjoys being brought down, try to remain positive and upbeat. Keep things sweet and charming and avoid critique!

EXCESSIVE COLOGNE OR PERFUME

Try sticking to a couple of sprays maximum. Dousing yourself in overpowering smells will push them away instead of luring them in closer.

HEALTHY PROTEIN SMOOTHIE

We all know that familiar sluggish feeling after a long day at the office. All we want to do is kick back and relax and opt to head to the gym first thing in the morning. So to help prevent the post-work slump we have found you a delicious protein packed smoothie to try at home. Helping to refuel your body with vital nutrients, minerals and energy, you will be ready and raring to go!

INGREDIENTS: 12 oz. of water, yoghurt or milk, 2 scoops of chocolate protein powder, 1 diced banana, 1 cup of spinach, 2tbsp of natural peanut butter, 1tbsp cacao nibs or dark cocoa powder.

NUTRITION: Calories: 585, Protein: 59g, Fat: 22g, Carbs: 38g, Fiber: 8g

DOUBLE YOUR DETOX POWER

We all know the feeling after a heavy weekend. Dull looking skin and a bloated stomach, not a great way to start a Monday morning with a desk-load of papers to file. However, adding simple ingredients and foods to your weekly diet can help flush away the toxins in your system and fuel your body with plenty of nutrient rich foods.

To help with both mind and body, try adding these detox boosting foods to your diet: fresh lemon, avocados, grapefruit, ginger, green tea, kale, turmeric.

WHAT HAPPENS WHEN YOUR FRIENDS STOP DRINKING? We all know the health benefits of going alcohol-free, but what about the social effect of abstaining from alcohol? Researchers at the University of Adelaide are performing a study to find people’s views on whether or not they support their friends and loved ones that have recently cut back on their drinking.

TIRING THE LEGS CAN ALSO SLOW THE EYES.

New studies show that our eyes may also feel the strain of exercise. A team of scientists from the University of Auckland led by Dr Nicholas Gant has discovered a link between fatigue and the slowing down of rapid eye movement. But there is good news for coffee lovers, as caffeine has been shown to prevent this impairment.

THE FOUNTAIN OF YOUTH IN A PILL?

A pill containing a blend of thirty vitamins and minerals could undergo human trials within the next two years. This ‘youth’ pill is aimed at reversing the damage caused by dementia and other agerelated diseases, such as Alzheimer’s and Parkinson’s.

MUST-HAVE FITNESS GADGETS GOPRO HERO4 SESSION

In the age of the digital era, we are constantly in need of the latest, most unique gadget that helps to make fitness a little easier! We have listed the top gadgets that you need to invest in to help you get fit!

FITBIT ARIA WI-FI SMART SCALE Great for those who like to keep track of their weight progress, these wireless smart scales help to keep a note of your weight, BMI and body fat. The data is then uploaded via your WiFi network and can be tracked via your smart phone or app.

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Described as one of the smallest and lightest GoPro Camera, the Hero4 Session helps shoot HD video whilst you are exercising.

GYMWATCH

Perfect for those who enjoy using free weights and machines in the gym, the Gymwatch helps to detect whether you are doing the exercise properly and will provide instant audio to deliver audio feedback to help you adjust your posture and pace.

CAN NEUROSCIENCE REVOLUTIONISE THE WAY WE PUNISH CRIMINALS? Australian law may be in for a drastic change, with some researchers, including neuroscientist David Eagleman, making claims that the courts should give up on standard punishment.

Eagleman states that they should instead focus on managing criminals by containing their behaviour.

MEN LIVE ON AVERAGE 5 YEARS LESS THAN WOMEN This one may be hard to take, but studies show more men suffer and die from chronic illness than women. This doesn’t have to be all negative; it just means men need to be more aware of their health. A study from Norway states that just 30 minutes of physical activity per day can assist longevity for men in their 60s and 70s.

COFFEE MAY CUT COLON CANCER RISKS

Studies from the National Israeli Cancer Control Center have discovered that the more coffee you drink, the lower the risk you have of getting colon cancer. This is also good news for decaf coffee drinkers, as the risk of colon cancer is lower no matter what type of coffee you drink.

SPEND MORE TIME IN THE SHOWER IF YOU WANT THICKER HAIR

A quick shower can damage your hair. Jumping in and out of the shower may help you get ready quicker. But it is doing nothing to help your hair loss. Spending at least a few minutes to work your shampoo into your scalp and hair can simulate blood flow. Not only does this boost circulation around your scalp, which improves hair growth, but studies have also found it reduces stress, a trigger for hair loss.

SHAVE YOUR ARMPITS FOR LESS SWEAT

Although there is no direct evidence to claim that shaving your armpits can reduce sweat, having hairless armpits can reduce the size and appearance of sweat stains on your clothes. Another health benefit of shaving your armpits is the reduced area for bacteria to develop, this also increases the effectiveness of your chosen deodorant.

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SPORTS & OUTDOORS A

s the evenings draw in and the temperature takes a turn for the worse it can be tempting to put outdoor sports and activities on the backburner until the spring. To either hunker down at home and resolve to get fit once again in the New Year or to move all of your exercise into the gym.

If you do that, however, you risk missing out on an array of exciting autumn and winter outdoor activities that might just become your next sporting obsession. The following are just a few of the best examples of such activities, which are readily available all around Britain.

SNOWBOARDING

You may not think that Great Britain really has the climate for out and out winter sports but you might be surprised at just how readily they are actually available. Snowboarding is a prime example of that thanks to modern artificial dry slopes, which are increasingly popping up all around the country. The sport, in fact, has been booming in popularity in Britain during the past five to ten years in no small part due to the many benefits which it offers to participants.

It is, after all, a varied and fun activity with different disciplines such as freestyle, moguls and slopestyle able to keep things fresh and interesting no matter your level of ability. When it comes to fitness, too, the benefits of snowboarding are just as extensive. It helps to develop balance, is a great cardio workout and enhances muscle tone in the legs and abs without the need for long, boring gym sessions.

ICE SKATING

Usually a predominantly indoor pursuit, during the winter months and especially around the festive season, outdoor ice rinks become more and more prevalent in Great Britain.

In London alone, for instance, iconic locations such as the London Eye and Canary Wharf play host to large rinks which allow the public to channel their inner Jane Torvill or Christopher Dean.

A fun activity with a distinctly festive feel, skating also has the

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advantage of being able to take a number of different forms. Absolute beginners, for instance, can enjoy the challenge of simply trying to stay upright, whilst more experienced skaters can turn their attention toward figure skating or ice dancing. In a similar way to snowboarding, too, ice skating offers a range of health benefits including enhanced aerobic capacity, improved joint flexibility and greatly improved balance.

CANYONING

An ideal choice for thrill seekers and adrenaline junkies, Canyoning or Gorge Walking is sometimes described as white water rafting without the raft. Sure to get the blood pumping, Canyoners navigate down and through water filled gorges by a combination of wading, swimming, the occasional spot of rock climbing and sometimes even cliff jumping for the more adventurous.

Just as full on and exciting as that description makes it sound, Canyoning has more traditionally been associated with places such as Utah or Arizona in the USA but Britain itself does boast some top class locations. The Brecon Beacons in Wales, for instance, is a Canyoning hot spot and also has the distinct benefit of boasting some of the most beautiful scenery in the country to boot. A great way for more adventurous Brits to meet like-minded cohorts, Canyoning also provides a peerless day’s exercise and no end of fresh air.

PARKRUN

Parkrun are a nationwide organisation who arrange free to enter timed 5km and 2km runs in parks and other green spaces all around the UK. Perfect for those crisp but dry autumn and winter days, the runs usually take place on a weekly basis and are commonly held on either a Saturday or a Sunday morning. Quickly burgeoning in popularity, it has recently been estimated that approximately one million participants have taken part in Parkrun events and the organisation now boasts close to 500 UK locations.

The winner of the Participation Event of the Year at the 2016 BT Sport Industry Awards, Parkrun represents a fun and interesting outdoor activity which persists throughout the winter. Open to everyone, easy to participate in and designed to cater for all abilities, Parkrun offers a way for people to stay active, meet new people and to enjoy interesting and attractive locations in their local area. which they may otherwise never visit.

OVERCOMING WINTER OBSTACLES TO EXERCISE n Oh winter can be tricky. That transition from autumn to winter, when you feel the first real chill in the air and can no longer ignore the need to wear gloves on your hands or remember your bike lights. All that extra organisation due to the extra layers, dark mornings and nights, and icy or rainy roads really doesn’t encourage us to get out and move our bodies any more than we really have to.

This can deal a blow to our winter exercise routines – which for me is mainly my yoga practice. It can be harder to motivate yourself, the odds feel even more stacked against you: it’s cold/wet/ dark/windy/rainy/icy/snowy even. You feel tired/fed-up or, frankly, just can’t be bothered to take all those clothes off to put on your lycra.

However, I challenge you (and myself) to overcome these obstacles and equip yourself with everything you need to keep your exercise plan on track over the winter months.

Consider the following: 1. Invest, (just a little bit), in technical kit that is still breathable so that you can seamlessly move from the outside to the inside without freezing or breaking into an unbearable sweat.

2. Sign up to a class you wouldn’t normally try to break out of any ruts that you may encounter.

3. Treat yourself with warm massages or steam room visits (or see number 4 below.)

4. Try Ashtanga yoga – this is a dynamic yoga class where the aim is to build heat within the body. Get 20 people in a room practicing and you’ll soon feel the steam rising!

5. Try Yin yoga – this is a calming, slow class which uses blankets, props and soft lighting to help melt away any winter sadness you may be holding onto. Yes I said blankets in a yoga class…!

I use both Ashtanga and Yin yoga to bring balance and variety into my life and spice it up with a bit of spinning, running and dancing when I can or when I’m feeling like I need a little something else. Add to this appropriate amount of rest and recuperation and you’ll find that winter is actually a time of abundance and indulgence - and hopefully banish those winter blues for good.

Katia Major is a yoga teacher, indoorcycling and fitness enthusiast and co-runs Yoga Reading. www. yogareading.co.uk

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