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HEALTHY READING www.healthyreading.co.uk Issue 15 £1.99
WHAT ´S ON SE E PAGE
5
TRAUMA AND TOXIC STRESS IN EARLY CHILDHOOD
- IS IT MAKING US ILL?
IT IS POSSIBLE THAT BRAIN MECHANISMS COULD BLOCK ARTHRITIS PAIN? COULD YOU REDUCE YOUR WASTE TO ZERO? DANCE FOR YOUR HEALTH, NOT JUST FOR FUN
IS STRESS
2019 WINTER TRENDS
RUINING YOUR BONES?
HOW STRESS CAN HAVE A DRAMATIC IMPACT ON YOUR LIFE
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4 HEALTHY READING MAGAZINE
Editor’s Word
H
ello and welcome to the latest edition of Healthy Reading, your essential magazine for wellness, healthy eating and general wellbeing. All our usual sections are present, giving hints and information on Men’s and Women’s health issues. In our Wellness section we look at how stress and exposure to toxins in young children can have negative impacts on health in adulthood and how stress in adults may reduce bone density. Our Environmental Health section challenges us to reduce our waste; can we achieve zero waste? We also have our usual Ergonomic Life articles – how and why should we pursue an ergonomic lifestyle. We introduce our newest section on Aromachology. It examines the relationship and influence of scents on human behaviour, feelings and emotions and how to use the therapeutic aspect of this to improve well-being. We examine the possible benefits of using scents to help memory recovery for Alzheimer’s sufferers. I know that for many of us putting the clocks back at the end of October heralds the start of winter, with it short days, often cold and gloomy and long, seemingly endless nights. So what could
be more natural than to stay indoors, draw the curtains and curl up on the sofa? Tempting as that sounds it’s not ideal for a healthy body and mind. Getting outdoors and making good use of the short winter days for some exercise benefits both body and mind. Speaking personally, I find even a short walk in a park or stroll through the countryside makes me feel uplifted, even on the gloomiest of days and it’s great for a healthy heart. Have a look at our suggestions for winter exercises to try. Did you know that for half the year our body makes all the vitamin D it needs naturally through the action of sunlight (specifically UVB) on the skin? However, from October to March the sun does not produce enough UVB for us to produce sufficient vitamin D, so our bodies need all the help they can get. See our article for more information and tips to stay healthy. There’s a lot to read and absorb in this issue, hopefully to inform and entertain. Don’t forget to cherish the season; autumn and winter have their own charms and appreciating the changing seasons can be both positive and uplifting. Paul Davies I Guest Editor
CONTENTS ISSUE 15
5
What´s On Diary
17
Ergonomic Life
6-7
Wellness Life
18
Child & Adolescents’ Health
8
Women´s Lifestyle
19
Sports & Outdoors
10
Environmental Health
20 - 21
60+ Prime Time
22 - 23
Men´s Lifestyle
12 & 14 Aromachology 16
Healthy Eating
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: Gabriel De Carvalho, Rob Doyle, Paul Davies, Judith Healy, Emma P. Hannah Hawthorne, Elizabeth H, Charlotte T., Eryn B., Sharon Larder Inthedoghousedesign 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.
WHAT´S ON SOME FORTHCOMING EVENTS FOR YOUR DIARY By Paul Davies
NOVEMBER 24th Windsor 5K Santa Fun Run. 11·00am Dorney Lake, Dorney, Eton SL4 6QP www.evenbrite.co.uk DECEMBER 1st Santa Fun Run. The Market Place, Newbury, RG14 5AA edward.webb@ newbury-rotary.org T: 01635 42027 1st Mapledurham 10K and 10 mile runs Mapledurham House, Mapledurham, Oxfordshire RG4 7TR www.mysportingtimes.com/ showevent?eventid=372 T: 0118 933 2761 8th Reading Santa Run. 1K mini run at 9·30 am; 5K at 10 am. Starts at Forbury Gardens. www.readingsantarun.co.uk 14th Dinton Santa Dash. 2K mini dash at 10·30 am and 5K at 11·00 am. Dinton Pastures Country Park, RG10 0TH www.barnesfitness.co.uk/dinton-santa-dash 15th Muddy Welly, 10K and 5K runs. 10am, Wellington College, Duke’s Ride, Crowthorne RG45 7PT. www.mysportingtimes.com/ showevent?eventid=371 T: 0118 933 2761 26th Windsor Christmas History Walk. A 90 minute walk with a Christmas theme www.windsor.gov.uk/things-to-do/royalwindsor-tours-p1566901 Runs daily until 31st December 29th Gut Buster 10K and 10 mile runs. 10am Butlers Lands Farm, Mortimer, Berkshire RG7 2AG. www.mysportingtimes. com/showevent?eventid=370 T: 0118 933 2761 JANUARY 11th Windsor Winter 5K, 10K, 15K run also Half Marathon. Eton College Rowing Centre, Dorney Lake, Windsor SL4 6QP www.f3events.co.uk 19th Slough New Year 10K and 5K Black Park Country Park, Black Park Road, Slough SL3 6DS DID YOU KNOW: Park runs are held every Saturday at 9 am in various locations in Reading, Woodley, Dinton Pastures, Henley-on-Thames, Maidenhead, Bracknell and Marlow. Free entry, but one-off registration required. WALKING FOR HEALTH Many and varied accompanied walks throughout the County. Walks are short over mostly even ground. For details go to www.walkingforhealth.org.uk SUPPORTU FREE SEXUAL HEALTH CHECK AND HIV TESTING www.supportu.org.uk (Every second Friday of the month) 1 - 3pm. Castle Street, Reading. T: 0118 321 9111
HEALTHY READING MAGAZINE 5
Wellness Life
By Gabriel De Carvalho
IS STRESS RUINING YOUR BONES? l Low bone density can lead to bone weakness and greater risk of fractures, as well as joint weakness. It can get progressively worse as we age and can cause loss of bone strength. Some people do not discover their bone density is low until in their 50’s or 60’s when they have a fracture, at which point a lot of damage to joints and bones may already have been caused. Over the decades a multitude of research has been carried out to analyse causal effects at play in low bone density, along with ways to reduce it. One study published in the Journal of Epidemiology and Community Health has been of particular interest, as it has revealed a potential connection between stress and bone health. The researchers monitored 11,000 post-menopausal U.S. women over a 6-year period and found that women with higher levels of psychosocial stress were more likely to have lower bone density levels. There appear to be a number of reasons why this may be the case. The study found that post-menopausal women suffer higher levels of hormonal stress, which could be implicated in a loss of bone density and inadequate bone repair. It appears that stress can raise levels of cortisol which can in turn impact on the calcification of new bone osteoblasts and osteoclasts which help to repair and strengthen bone tissue. Sources of psychosocial stress can include isolation and loneliness, as well as family and employment problems and factors that limit the amount of exercise women partake in. When childbirth and family responsibilities are factored in life can be incredibly stressful both physically and psychologically. Health conditions such as diabetes, anorexia, liver disease, dementia and Parkinson’s, when coupled with stress and a poor diet, could have the potential to reduce overall bone density and strength. One way to improve bone density is to do weight bearing and muscle strengthening exercise on a regular basis. It has been shown that exercise can increase bone density and help to lay down denser bone tissue, which protects against fractures and weak bones. Exercises which involve weight bearing include dancing, hiking and running can also have a positive secondary effect of reducing stress and increasing social interaction. Reducing psychosocial stress and increasing opportunities for exercise should be the key aim for patients with low bone density. Aerobics and yoga are also great ways of reducing stress and increasing social interaction, whilst getting the obvious benefits of weight bearing muscle building exercise. Such exercise can also improve balance, strength and stability, which reduce the incidence of slips and trips and ultimately fractures. Research has also shown that exercise can
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increase endorphins and also help with weight control, which is another key factor in trips and falls. Walking groups are an excellent way to reduce stress and help improve social interaction. They are also a great way to increase your opportunity to perform weight bearing exercises. Joining the gym can also improve and reduce stress and has the added benefit of social interaction with other gym users. Using the gym and swimming pool can also help to control weight. Using a sauna and steam room can provide a great way to relax muscles and reduce stress, improving overall well-being. Massage therapy is another great way to reduce stress and improve overall health; having an aromatherapy massage can really help muscles relax, improve mental and psychological well-being, as well as improving sleep. A knowledgeable massage aromatherapist can use specific aromatherapy oils to help reduce stress levels and improve mood. As well as massage, reflexology is also
another great therapy to reduce stress levels and can also highlight wider health issues which may require attention. With low bone density it is extremely important to maintain your general health and to ensure you retain a steady healthy weight, as very low weight can also contribute to low bone density. Cutting out smoking and lowering the amount of alcohol that you consume can also help. A healthy diet with lots of leafy green vegetables can increase your levels of calcium and iron and help increase healthy bone tissue. Increasing your overall fitness by taking the stairs instead of the lift and ensuring you get regular annual bone scans can all help to ensure we are not only aware of low bone density but also find ways of increasing it. Given that stress can have a dramatic impact on all of our lives and our general health, in particular on bone density, it is essential that we find ways to reduce our stress levels every day and thus our cortisol levels. Meditation and yoga can really help alongside a range of social and physical activities which can reduce stress, depression and improve our general well-being. In conclusion, when you are feeling stressed, be aware that reducing your stress levels may also help to increase your bone density too. It’s certainly an added reason for taking a stress relieving walk and an extra reason to treat yourself to a well needed stress reducing massage.
TRAUMA AND TOXIC STRESS IN EARLY CHILDHOOD - IS IT MAKING US ILL? l Child psychologists and the medical community have been exploring the theory of ACEs (Adverse Childhood Experiences) for many years now. ACEs are high stress trauma situations, such as living with parents who have alcohol or drug addictions, suffering from neglect, being abandoned or a child of separation/divorce, witnessing domestic violence and others. Many studies and papers have been written on the subject, particularly the idea that if we experience toxic emotional trauma in childhood we are more likely to experience illness in adulthood. But what exactly does this mean? It would be challenging to find any adult that has not experienced at least one ACE in their childhood, but when a person has experienced several, they are seen to be at higher risk of developing physical or mental illness in later life. But is there really a connection to illnesses in adulthood? In the late 90s, a study (Kaiser) was conducted and found that the higher the number of ACEs in a person’s life, the chances of them developing health risks that could lead to early death were increased. This might be illnesses such as liver or lung diseases, types of cancer or heart disease. A separate study (Oral et al) examined the experiences of childhood trauma survivors who all had particularly high ACEs counts. They were
at higher risk of developing diseases such as arthritis, mental health issues such as depression and anxiety, as well as bouts of insomnia and chronic headache. A child’s brain develops considerably in the first three years of life. When they are confronted with traumatic events and experiences (whether they comprehend them or not) their brain responds by releasing chemicals such as cortisol in the amygdala (the part of the brain that controls feeling) and results in fear, stress and high emotion. The thinking brain shuts down and the part of the brain that controls survival is now in
charge, teaching the brain early on to have a high-stress response. Children who experience these ACEs can become highly dysregulated and demonstrate hypervigilance, which causes stress on the body. Over the last 30 years studies have shown that this can result in physical or mental illness in later life. As adults we can turn to less healthy ways to cope with illness and stress, such as alcohol or drug abuse, developing eating disorders, unhealthy relationships or smoking. These coping strategies and behaviours also then put us at a higher risk of developing diseases. These behaviours also affect the positive functioning of the family, resulting in the negative pattern of ACEs repeating through generations of the same family, hence the experience of generational trauma. The positive movement associated with ACEs research means that there are more studies being conducted and this leads more frequently to solutions and approaches to managing and recover-ing from toxic stress. A range of solutions is available, from traditional talking therapy, CBT and a newer journaling technique called Writing to Heal. There are also more Clinical Therapeutic approaches as well as increasing use of Mindfulness/Meditation, engaging in team sports and yoga and of course the development of strong personal and wider social relationships. Trauma and toxic stress is becoming something that we are understanding more and more and future research hopefully holds more answers to those living with the effects.
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HEALTHY READING MAGAZINE 7
Women’s Lifestyle
By Elizabeth H.
DANCE FOR YOUR HEALTH, NOT JUST FOR FUN
We all know that exercise is good for us, but as we get older, staying active can not only become harder but also seem riskier and less rewarding. Despite this, it’s important to stay active throughout the years, even during the cold winter months. A recent study published in ‘The Frontiers of Human Neuroscience’ has shown that exercise is even more beneficial than we thought, especially for ageing women. Getting a good amount of exercise, particularly dancing, can even reverse signs of ageing in the brain! All the more reason to get out your dancing shoes. Shake a tail feather to avoid losing them!
WE ARE WHAT WE SMELL (NO, SERIOUSLY!)
Our brains are complicated, they interpret and interact with all of our senses, from smell to touch, to form a picture of the world around us. We are constantly discovering new and weird ways our brains translate information. One such unexplored area is the effect of smell on how attractive we perceive someone to be. As it turns out scents do affect our perception of facial attractiveness. According to a study published by the peer-reviewed open-access journal PLOS ONE, the more pleasant the smell, the higher participants rated women’s faces. So, next time you’re ready for romance, consider setting the mood with a winter spice candle or some beautiful floral perfume!
SLEEP SCIENCE TAKES ANOTHER STEP
A good night’s sleep is one of the most important and under-appreciated factors in your health as it can affect everything, from mood to weight gain. Improving your sleep is one of the easiest things you can do to boost your overall health and well-being. For a long time it was believed that the Circadian Clock (our body’s sense of day and night) was the most important factor in regulating our sleep and the benefits that come with it. However, recently, scientists in Germany have found that the sleep-wake cycle (how long we sleep, and how often) plays a much larger part in getting a good night’s rest than previously thought. This sleep-wake cycle may even be as important as our Circadian Clock! Hopefully, as more information comes to light about this, we’ll all find the best way to sleep well, night upon night.
ARE YOU GETTING ENOUGH VITAMIN D?
50 years ago vitamin D deficiency was rare in the UK. Nowadays, however, vitamin D deficiency is more common than ever, especially during the winter. Far from just harming our bones, as we once thought, vitamin D deficiency can have a wide range of unhealthy effects on our body. In fact, in a study published by the Cambridge University Press over 90% of all patients admitted to a psychiatric hospital in the UK were found to be deficient in vitamin D. Over the winter, our weak British sun doesn’t emit enough ultraviolet light for our bodies to produce vitamin D. Surprisingly, this period can start in October and last all the way to April. With vitamin D deficiency such a common problem, keep your vitamin D levels topped up this winter by taking a regular supplement.
EAT YOUR WAY TO FERTILITY
Struggling to conceive this winter? You’re not alone. Around 1 in 7 women have difficulty getting pregnant. This is not only stressful, but can also cause a host of physical and psychological issues. However, with the right mindset, the journey to getting pregnant can be just as exciting as the pregnancy itself. With strong evidence that your diet plays a big role in a successful pregnancy, struggling women can take solace in the fact that there are things they can do to improve their chances. According to a study published in the journal ‘Frontiers in Public Health’ healthier diets, such as those with a high consumption of whole grains, vegetables, fruits and fish are associated with improved fertility in both women and men. In fact, women who followed the ideal ‘fertility diet’ containing lots of plant protein, dairy, iron and monounsaturated
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fats had a considerably lower risk of infertility. If you’ve been trying to conceive for over a year without success, less if you are over 36 or have known fertility problems, a visit to your GP may be in order. They can test you for many common problems and can even offer you treatments to help. Otherwise, give a healthier diet a go!
HAVE YOU CONSIDERED CHANGING YOUR NAIL CARE ROUTINE THIS WINTER?
Whether you have lovely long nails or short and neat ends, winter is hard on your body and, as such, it’s important to adjust your nail care. Surprisingly, nail health is strongly influenced by oil content. During the cold winter months, the dry, cold air sucks the oily moisture (and life) out of your nails and cuticles. Thankfully, it’s easy to whack on a coat of protective nail oil, polish or serum. Make sure to cover every part of each nail- and yes, that includes the back and top! On top of this, your dry cuticles need love too. Invest in a good hand moisturiser and keep those digits hydrated throughout the day, especially after contact with water.
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HEALTHY READING MAGAZINE 9
Environmental Health
COULD YOU REDUCE YOUR WASTE TO ZERO?
F
or many of us the idea of creating a zero-waste household may seem like an impossible challenge, but there is a growing community of people who are reducing the waste they create in an effort to lessen their impact on the environment. In May 2019 the UK government declared a climate change emergency. The country is now working towards a zero avoidable waste output by 2050, with avoidable plastic waste eliminated by 2042 (www.gov.uk). These figures are ambitious, but, with the United Nations insisting we have only 12 years to act before climate change becomes irreversible, individuals are starting to look at what they can do in their own lives to help the environment.
ZERO WASTE CHAMPIONS
According to Defra (Department for Environmental, Food and Rural Affairs), the average UK household currently creates 400kg of waste per year, but bloggers such as Lauren Singer and Bea Johnson are showing us that it is possible to reduce this output. We can take inspiration from these dedicated zero-waste advocates by actioning some of their top tips in order to have a positive impression on our world. It all comes down to the five R’s.
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Refuse Wherever possible, zero-waste
campaigners refuse to buy anything that will generate rubbish.
Reduce If it is not possible to refuse the waste,
then the next step is to attempt to reduce it. For example, by buying non-perishable items in bulk or buying the exact amount that is needed. Food waste is a huge problem, due to our habit of buying more than we need, with the UK throwing out around 7.1 million tonnes of wasted food each year, according to WRAP (Waste and Resources Action Programme). When food is left to rot in landfill, it doesn’t degrade properly due to a lack of light and air, which releases dangerous greenhouse gases which contribute to global warming and climate change. The idea of reducing waste can also be applied in areas such as clothing – fast fashion has no place in a zero-waste lifestyle, with WRAP estimating that there is around £30 billion worth of unworn clothes sitting in UK wardrobes. Around £140 million of this will go straight to landfill.
Reuse Where refusing and reducing are not
possible, zero waste enthusiasts attempt to switch to reusable products instead. Paper towels can be swapped for napkins and cleaning products such as sponges can be replaced with reusable alternatives. There are also reusable
sanitary products on the market and cloth nappies have been around for decades, with Terry towelling used since the 19th century. These nappies have stood the test of time, proving their worth and reusable products will not only save the environment, but they could also save you a lot of money.
Recycle The key to recycling is doing it
properly. Most councils now provide households with a variety of bins, enabling people to separate their recycling for landfill. If this recycling is contaminated, however, the whole batch is unable to be recycled, so it is important to find out exactly what items can go in which bin. While recycling is a great option, it should only be considered when other choices have been exhausted, since it is difficult to guarantee that each batch will be free from contamination.
Rot Do you have a compost bin at home? If
so, this is the ideal place for any garden waste and food waste. You can also compost old newspapers, sawdust and wood chippings. A few small changes can make a big difference to our planet. Your impact might seem insignificant, especially if you slip up once in a while, but if we all made an effort to reduce our waste, we could significantly improve the future of our planet.
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HEALTHY READING MAGAZINE 11
AROMACHOLOGY
HOW SCENT CAN AFFECT WELLBEING FOR HEALTH M emories are usually associated with smells. We pass through a road or a field and smell the air which brings back memories of childhood or youth. Scents that rouse feelings of nostalgia and reminiscence have effect on your health. Aromachology is the study of aromas and how they affect the psychological wellbeing of the individual. It looks at the psychology of scent, how it stimulates certain emotions inside you. The main focus of this field is to know about the relationship between fragrance and psychology, by testing different scents. Aromachology was first coined in 1989 by Sense of Smell Institute (SSI), a research institute that focused on “human psychology, behavior and quality of life”. This field was considered to be a sensory revolution in the 20th century.
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In fact, scents in the past were used to treat patients or ease pain for example in 1966, the smell of wintergreen was used to treat the soldiers during WWII in Britain. The use of scents as therapy was in terms of fragrant oils that were extracted from herbs and flowers. The idea of therapeutic scents was introduced and used mostly by the ancient civilizations of Egypt, China and India. These scents treated psychological disorders such as depression, anxiety and stress. It was a way to heal an individual’s mind, body and soul. So why does our body react to certain scents? It is the olfactory process. There is a sensory organ called olfactory epithelium which experiences a continual process of neurogenesis throughout life; the olfactory receptors sense fragrances which reach the brain and are connected to the limbic system that
is responsible for controlling emotions. There are 1,000 different smell receptor types, which regenerate throughout one’s lifetime, this is how smells determine human behaviour and psyche. So how are scents used in products and why are scents given so much importance? We all know that today various brands add scents in their products, because their aim is to provide comfort and relaxation or stimulate certain emotions inside you. When used as ingredients, certain essential oils such as lavender and rose help to reduce stress; you’ll find these ingredients included in many scented candles, body lotions and hair conditions. Lavender also has antiseptic properties which is why you will also find this ingredient included in certain cleaning products. Other scents, such as coconut, help to decrease the startle response. Peppermint and jasmine oil scents have an effect on the boosting energy and reducing the work-load stress, they relax the muscles and increase brain oxygen concentration. Essential oil of Roman chamomile has a sedative effect. Lavender, chamomile, rosemary and lemon are also used in aromatherapy to treat anxiety and self-esteem. Basil, bergamot, cardamom, cinnamon, juniper, lemon, orange, plamarosa, peppermint, sandalwood, spearmint used in essential oils create an aroma which have versatile psychophysiological energies, which are good for a healthy heart. Orange, according to studies, reduces anxiety and improves mood and calmness in women. The inhalation of eucalyptus oil helps in reduction of pain and blood pressure. All of these ingredients are added with artificial flavours to create a product. These ingredients give us the idea that the scents influence mood, which in return increase productivity. Thus, when you like a certain scent, it can be associated with your learned emotions. You will notice feelings of nostalgia and change in mood; this is the power of scent. Today, most of the perfume brands focus on using aromachology as therapeutic scents to invoke memories or certain preferences. Brands like HUMOS create products that centre on aromachology. HUMOS is a local company in UK that specializes in the creation of scent for the well-being of the individual. Their aim is to let you explore and experience the world of scents, by using their scented products.
HUMOS
TAKE PERFUME BACK TO ITS THERAPEUTIC ROOTS AND DISCOVER THE HEALING POWER OF SCENTS WITH HUMOS THERAPEUTIC FRAGRANCES DROP IN TO OUR STUDIO IN READING OR VISIT HUMOS.CO.UK
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Aromachology
SCENT BACK IN TIME P By Leanne Gouck
icture the scene - You are going about your daily business and suddenly a familiar scent stops you in your tracks and transports you back to a particular moment in time. The sweet smell of Parma Violets or Rhubarb & Custard reminds you of a time when treats were measured by quarters and served in rustling paper bags. Suddenly your heart is filled with memories and emotion and you bathe in that recollection for a while longer. Congratulations, you have just taken a trip down memory lane on the Olfactory bulb – not for the first time, or the last! The Olfactory nerve is the part of the brain responsible for processing smells, and scientists believe the reason scent evokes memories is because this fundamental neural structure sits right next to the hippocampus. Neuroscientists have identified the hippocampus as key to creating new memories. Alzheimer’s Research UK and University College London have been undertaking extensive research into understanding how smell and memory are linked. Leading the research into Olfaction, memory and dementia is UCL expert Dr Jason Warren, he said: “We believe odours may be much better facilitators of memory and emotions than, for example, pictures and trigger quite different parts of the brain”. When familiar smells from the past are combined with an old photograph the memory becomes four-dimensional. For people with Alzheimer’s, being able to relive a moment from the past may help trigger further memories, providing them with a sense of clarity amid the confusion. This power of smell to provoke strong emotional responses is also being exploited for entertainment purposes. Just this Halloween Thorpe Park integrated the horrifying aromas of “wood burn” and “rotting flesh” to add another dimension to their Halloween fright experience! However, it’s not all doom and gloom as the company responsible for creating those atrocious scents are also the creators behind the revolutionary memory inducing smell boxes for care homes. Forward-thinking care homes are now integrating the smell boxes into their cognitive stimulation activities to help stir the thinking skills of people living with Alzheimer’s and improve their quality of life. Research suggests that complementary therapies, such as aromatherapy oils offer health benefits to those who have Alzheimer’s. Lemon balm especially has been proven to better mood and cognition while the relaxing scent of lavender has led to reduced instances of aggression for those suffering from the condition. However, memories triggered by certain scents can help comfort those who have dementia, helping them to connect the past to the present and
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“We believe odours may be much better facilitators of memory and emotions than, for example, pictures and trigger quite different parts of the brain.” provide a great deal of emotional content. The smells of yesteryear, carbolic soap, Old Spice and tobacco are particularly prevalent on the trips down memory lane. In the care setting especially, stirring these wonderful memories can encourage people to engage with the social circle around them. In the medical profession it is a well-known fact that the sense of smell is one of the first things to deteriorate with a person develops dementia. As Dr Jason Warren of UCL confirms,
“The loss of smell during diseases like Alzheimer’s amounts to a loss in the associated memories, experiences and emotions which those odours unlock”. As early detection is key to patients and their families receiving appropriate dementia care, scientists are now introducing smell tests as part of the assessment for early-onset dementia. With more research underway between The Alzheimer’s Society and Oxford University, the link between smell and memory will be further explored and the findings will improve the future of dementia diagnosis and care packages. As we approach the festive season, the traditional smells of pine trees, cinnamon and nutmeg will no doubt tickle your Olfactory bulb and provide a great deal of sensory satisfaction with heartwarming memories. Now is as good as time as any to stop and take a moment to enjoy the present truly. Close your eyes and let those smells indulge your senses. You never know when you might need them again.
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HUMOS.CO.UK HEALTHY READING MAGAZINE 15
Healthy Eating
By Hannah Hawthorne
W
ith a distinct lack of vitamin D naturally available to us, our energy levels are often depleted during the winter months. The long, dark nights and freezing temperatures can leave us feeling sluggish and lethargic. The lure of the biscuit tin can prove irresistible. To weaken our willpower further, supermarket shelves are laden with Christmas treats long before the festive period therefore, finding healthy and satisfying alternatives can prove challenging. Read on to discover three natural and nutritious snacks, ideal to curb those all too familiar cravings.
DATES
l Packed full of disease fighting antioxidants, both fresh and dried dates provide numerous health benefits and are a great go-to winter snack. With a rich, gooey, sticky texture, dates are naturally sweet. Eaten in moderation, these seasonal fruits provide more than just an energy boost. Dates contain choline, an essential nutrient, which is associated with a well-functioning memory. Being protein rich, dates also help to keep muscles strong, making them ideal as a post-exercise snack. Packed full of a range of vitamins and minerals, dates actively support skin health. Vitamins C and D found within dates provide calcium and iron, which aid the elasticity of the skin. Dates are well known for their versatility and have been used in Middle Eastern cuisine for thousands of years. When added to porridge oats, yogurts, cakes or breads, dates are an ideal sweet treat, instead of sugar. Washing dried fruit thoroughly avoids any potential laxative effects. The NHS advises that all fruit and vegetables should be washed before eating, to ensure that they are clean and to help remove bacteria from the outside.
ALMONDS
l Whether baked, toasted, tossed in cinnamon and nutmeg, or eaten straight from the pack, almonds are a filling and wholesome snack. Nutrient-rich, almonds are an excellent source of both fibre and protein and may help to reduce hunger. The combination of vitamin E, folate and unsaturated fats make almonds wonderful brain foods, as they serve to boost memory function, while the monounsaturated fat within almonds helps to maintain a healthy heart. Due to their high fibre content, almonds also support a healthy gut, meaning they are the perfect choice to rebalance a post-Christmas digestive system. Combining them with other nuts will provide a nourishing winter treat. Spices, such as cinnamon and nutmeg, give a warming flavour to any nut mix.
BAKED APPLE
l Unsweetened, a baked apple is both a healthy and flavoursome snack. Cooked apples are not only succulent, they are packed with immuneboosting vitamins and minerals. Polyphenols, a micronutrient found in apples, can help combat a range of aliments, from digestive issues to cardiovascular diseases. Although reduced when the apple is cooked, polyphenols are antioxidants and provide numerous health benefits. Furthermore, if baked in its skin, one apple provides 19% of our daily fibre intake. Apples may also be baked in advance and then reheated before serving. If covered, baked apples can last up to four days in the refrigerator. Adding a range of spices to a baked apple
can enhance its nutritional value. For example: Ginger: Both dried and fresh ginger are loved for the spicy flavour. Ginger’s fragrant notes add more than just warmth to a dish. Gingerol, the substance found within ginger, is a strong antioxidant. Ginger is also packed with an array of vitamins and minerals, including vitamins B and C. A lack of vitamin B in our diets may leave us feeling fatigued, while vitamin C within ginger supports your immune system’s defences. Cinnamon: Sprinkling cinnamon over freshly baked apples provides both flavour and a natural sugar. Cinnamon’s wealth of antioxidants makes it one of nature’s superfoods. Ceylon cinnamon powder is arguably the most nutritious forms of the spice. Widely available, Ceylon cinnamon is the lesser-known and slightly more expensive version of cassia cinnamon powder. Ceylon’s flavour is slightly sweeter in comparison to cassia’s, which make it favourable for dusting over desserts as a natural sweetener. Ceylon cinnamon supports the body’s immunity, as it is an anti-inflammatory and an antioxidant.
SAUSAGE AND MIXED BEAN BAKE WITH SWEETCORN SALSA INGREDIENTS
• 8 good quality pork or vegetarian sausages • 1 large red onion, peeled. ¼ diced, ¾ sliced • 1 tin (approx 300g) sweetcorn kernels in water, drained • 2×400g packs mixed bean salad, drained • 1 tin chopped tomatoes • ½ red pepper, finely chopped • 1 red chilli, seeds removed and finely chopped (optional) • Juice of ½ a lime • 3 tbsp barbecue sauce
Serves 4
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METHOD
1. Heat the oven to 200 °C. 2. Pre-heat a roasting tin with 2 tbsp oil 3. Add the sausages and sliced onion to the tin, stir to coat with oil and bake for 10 minutes. 4. Remove the tin from the oven, add the beans, tomatoes and barbecue sauce, stir well and return to the oven for a further 15 minutes. 5. Mix together the corn kernels, chopped onion, red peppers and chilli (if using) and toss through the lime juice. 6. Scatter the salsa over the sausages before serving. 7. Serve on its own or with a green salad.
Ergonomic Life
WHY AN ERGONOMIC LIFESTYLE IS THE NATURAL NEXT STEP TO MODERN HEALTHY LIVING
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f there is one thing that we can say for sure, it is that today, it is ok to be different. On the back of all that has gathered momentum over the past few years, from #metoo, to the Brexit debate or the body positive movement, the single common thread is the confidence to say: I have a unique voice that matters. Therefore, it is no surprise that ergonomic living is a lifestyle approach that is gaining pace. Concerned with tailoring your environment and choices so that they meet your individual needs, ergonomic living makes perfect sense. From the workplace to our homes, why do we endure so many tasks and activities that cause us regular discomfort, harm or stress? Why should we strain our eyes to read text because we have inadequate lighting? Why carry our sleeping toddler in such an awkward way that we know we will suffer for later? Why weed at such a pace and intensity from the most unadvisable position, that we are in pain for the next 48 hours? What if we thought differently? What if we adapted our choices to suit our needs? Is it possible? The answer is yes and there are a growing number of people who are managing to do it on a daily basis. By adapting an ergonomic lifestyle at home and work, you can make choices that aid your health and wellbeing in an infinite number of ways.
Manage your working day so that you can use your time as wisely as possible. Organise your tasks so that you don’t waste time or energy, but still achieve your most important goals each day. Keep calm and relaxed throughout the day with breaks, plenty of water, fresh air, exercise and a good night’s sleep. Maintain a work-life balance so that your time in the office is positive and
productive. • Put your posture first. We all know that when we sit, stand, move and bend we need to ensure that we protect our body from damage. Don’t force your body into uncomfortable positions that compromise your muscles, joints and spine. Instead, stand more often, sit tall and correct your posture if it doesn’t feel comfortable. Strengthen your core and sit upright so that your organs can function properly and your blood can reach every part of your body. • Choose designs that edify rather than simply looking good. From lighting to furniture consider how well a purchase will suit your needs. Deep storage may appeal but is it a sensible for your body to be forced to reach so far? A coloured light may appeal but does it illuminate the area effectively? • Living and working in the right sensory environment is central to our wellbeing yet we have been conditioned not to make a fuss. If you feel discomfort in an environment, or can see things that could be better, don’t be afraid to correct them. From green plants to natural light, calming colour schemes and noise cancelling headphones, there are so many ways to adapt an environment so that it works for you. Now, where shall we start?
Why live an ergonomic lifestyle?.
Let’s face it. For most of us ergonomics is something that we associate with a swanky ergonomic chair at the office or some nifty ergonomic cutlery designed for the younger or older shopper. Yet, ergonomics is about so much more and it all starts with you. Ergonomics is a design approach that is commited to design that enhances your wellbeing and performs in the unique way that you need it to. As a result, ergonomic designs are safer, more comfortable, relaxing and enjoyable to use. Ergonomics is not new. There are fine examples of ergonomic design all around us, from the road signage that enables us to reach our destination to the kitchen worktops that are just the right height.
So how do we create an ergonomic lifestyle?
Four key ways to live an ergonomic lifestyle: • Working smart is a term that we hear often but through an ergonomic lifestyle it can really come into its own. Take a look at your workday routine.
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Child & Adolescents’ Health COLD WEATHER A TIME BOMB FOR ASTHMA
l In the UK 5.4 million people are currently getting treatment for asthma. The incidence of asthma in children is 1.1 million and 4.3 million in adults. In the Organization for Economic Co-operation and Development nations, the UK was ranked as the 3rd highest risk of death from childhood asthma. Yearly, £1 billion is spent by NHS for the prevention and treatment of Asthma. Someone is having a potentially life-threatening attack of asthma every 10 seconds in the UK. Stress, cold air, exercise, breathing in smoke, pollution and pollen are the common triggers (of asthma). Cold air, dry wind, and sudden changes in weather can also trigger an asthma attack according to the Asthma and Allergy Foundation of America (AAFA). As dry cold air can irritate airways, increase mucus production and cause muscle spasms, it is even harder to control asthma during the cold winter months. Cold and flu viruses can also be detrimental to asthma symptoms during winter. According to pulmonologist Emily Pennington, MD, incorporating a few simple things such as investing in a good humidifier, getting a flu vaccine, limiting outside activity (as shortness of breath can be experienced while exercising in cold weather), keeping hands clean and covering your face with a scarf when outside can improve your health in winter.
HIGH ACADEMIC PERFORMANCE
l Physical activity and exercise can improve a child’s well-being, self-image, physical and mental health, but many parents are unaware that it can also drastically boost the academic performance of their children. It is recommended by the Department of Health that children and adolescents from age 6-17 should do a physical activity of at least 60 minutes every day but, unfortunately, these recommendations are not fulfilled by many children. The recommended minimum level of exercise is achieved by only 51% of Welsh, 17.5% English, 12% of Northern Irish and 38% of Scottish children. The most important factors for this decline include the overuse of technology, increased urbanisation, changing patterns in transport and increased poverty.
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Children aged 9 and 10 were asked to run on a treadmill in an experiment conducted by the University of Illinois. They were then asked to complete a series of cognitive challenges where the volume-specific areas their brain was scanned. It was observed that better test results were produced by the fitter children. The experiement also established that even if the children were overweight or obese, just 20 minutes of walking prior to the test improved their scores. Studies have also shown that the volume of basal ganglia, which is an important part of the brain that helps with attention, function and executive control, is increased by exercising before a test. Memory and the ability to recall concepts quickly are also increased by exercise, which helps to improve academic performance. A cocktail of different hormones and neurotransmitters is released by the brain, including serotonin, norepinephrine and dopamine. They improve focus and cognitive functions. Research has also shown that exercise reduces stress levels by reducing the stress hormone cortisol.
healthy society, by monitoring and controlling the sugar intake in their child’s diet. Avoid fizzy drinks, energy drinks, sports drinks, processed food, fruit drinks, sweets, cakes and cookies. Serve milk and water instead of fizzy drinks and sugary beverages, as it will keep your children hydrated and will also provide vitamin D and calcium, essential for their growth. Carefully check the nutritional facts label and aim for less than 25g grams of added sugar per day. Now you don’t have to worry about dental cavities and obesity, as a whole fruit can satisfy your child’s sweet tooth and can provide vitamins and fibres as well. According to NHS tooth decay is less likely caused by the sugars found naturally in fruits and vegetables as compared to fruit juices and smoothies, because the sugars are contained within their structure. Obesity and a number of other health problems can be reduced by following a healthy, balanced diet and reducing calories.
HIGH SUGAR INTAKE A SILENT KILLER
l Parental verbal interactions are crucial for a child’s physical and mental health as they can either be a source of comfort and love, or abuse and ridicule. A child’s emotions are very sensitive to parental aggression but until recently, psychological maltreatment and verbal aggression were not considered a serious issue for a child’s well-being. According to a survey, 10% of children below 14 years of age were slapped, while 40% were spanked by their parents. Moreover, in another study, it was reported that physical punishment is used by 73% of mothers as a disciplinary method. High health risks are associated not only with parental physical aggression, but verbal aggression as well, which can lead to a lasting effect on a child’s brain development resulting in low self-esteem and self-criticism. The victims of child abuse go through the continued pathways of direct and indirect physical and psychological health risks. The direct pathways include inflammation and neurological alterations, whereas indirect pathways include heavy drinking and smoking. The victims of physical punishment have a high risk of anxiety disorders, depression, personality disorders, mood disorders and substance abuse. Disruptions in white matter pathways involved in language processing and changes in the auditory cortex in the grey matter have also been associated with exposure to parental verbal aggression. A study conducted by a senior lecturer in population health, Claudia Thomas, suggests that there is a 20-50% high risk of obesity in adults having a former history of childhood adversities such as physical punishment, verbal abuse, neglect, physical abuse or strict upbringing. Furthermore, there is also an increase in the risk of type 2 diabetes in such adults. The most crucial moderators in decreasing the potential negative effects of verbal aggression and psychological maltreatment include parent’s emotional accessibility, family support, problem-solving and coping skills to deal with life challenges and pleasant family relationships.
l The NHS spends more than £6 billion per year on obesity. It is estimated that 25% of children, 50% of adult women and 60% of adult men could become obese in the UK by 2050. The root cause of the obesity crisis is excess consumption of calories, as up to 500 extra calories are being consumed by overweight or obese children (depending on their sex and age). It is suggested by the NHS that no more than 24 grams of free sugar a day should be consumed by children aged 7-10. The UK government has already initiated a program and is determined to reduce sugar intake by 20% by 2020. This has drastic effects not only on the wellbeing of the individuals, but on the society as well. High prevalence of health problems such as asthma, sleep disorders, type 2 diabetes, liver disease, respiratory problems and high blood pressure can also be seen in overweight and obese children. Depression, low self-esteem and social isolation are some psychological effects that may also develop in such individuals. Parents can also play their part in forming a
BUT ALL PARENTS YELL AT THEIR KIDS, DON’T THEY? FORGET THE STICK AND SPEAK SOFTLY
Sports & Outdoors OUTDOOR SPORT & EXERCISE IDEAS l Outdoor exercise, also referred to as ‘green exercise’, provides the perfect combination for both health and wellbeing, while boosting activity levels together with the opportunity to get outside. Exercising outdoors may provide you with benefits for your mind and body, including improving your mood and saving you money, while keeping you fit. Participating in biking activities can have a wealth of psychological benefits, including a significant reduction in stress, a spike in selfesteem and provide an adrenaline rush. Through road or mountain biking you can accept the challenge presented and feel the twists and turns the surface has to offer, as well as experiencing the ever changing weather patterns. There is nothing quite like cycling through an endless scenic landscape or ramping up the speed through dense forests and woods. The choices are yours, but whatever you opt for, your psychological wellbeing will be improved. Exercise, whether it’s outdoors or indoors, is good for the body. But the natural strength and core resistance required for sports such as canoeing, kayaking and rafting is great for increasing blood flow, developing flexibility, burning fat and increasing muscle mass. These sports test your body in an aerobic capacity and also your overall muscular fitness. The natural variety of resistance in the water over different distances, directions and obstacles also
improves functioning of the immune system. This winter consider trying one of these water sports whilst battling with the elements, as this may help you to create a healthier new you. Rock climbing is the perfect solution to building up your social life this winter. During this season it’s tempting to withdraw from society and hibernate during these cold and dark evenings Due to the teamwork involved, rock climbing is a sociable activity, whilst being pinned to a wall and challenging every muscle in your body. Indoor or outdoor rock climbing gives you the opportunity to bond with like-minded people who enjoy testing their body as well as feeling an increased pride in their local club and community. Whilst working as a team you can scale rocks, support each other and push yourself further
DON’T LET BACKACHE STOP YOU FROM REACHING YOUR GOALS
than you can ever do alone. This morale boosting sport works wonders for your self-esteem. Together with endless physical benefits rock climbing also provides numerous psychological benefits, which is a great way to give your mind, body and social life a big leg up! The cost of a gym membership and gym attendance are often found to be the biggest burdens on regular exercise; however, trail running requires neither of these. Often referred to as ‘fell’ running, trail running provides superior strength training benefits for the legs compared to road running. It also challenges your coordination, agility and balance more so than running on roads, or even on a treadmill. Technical runs and trails full of rocks, roots and uneven terrain helps to reconnect you to Mother Nature, as you have to concentrate on the route you are running to avoid muscle strains and sprains. Mixing firm hard trails with muddy, flat routes and hills helps to ensure your body works a much greater range of muscle groups. Furthermore, for those of you looking to shed some body fat this winter, trail running will help you burn fat faster, thanks to the added challenge the uneven landscape offers. As with all physical activity start slowly and gradually build up as you become fitter. If you are unsure about your capabilities consider speaking to your GP first.
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60+ Prime Time PROTEIN FOUND IN THE BRAIN THAT COULD BE RESPONSIBLE FOR CHRONIC PAIN
make the disease even worse. On top of this, 20% of patients that are taking drugs to help with the symptoms have said they also feel paranoid, confused and delusional, so there is no end to the torment. At the moment, one of the ways medical professional can deal with these symptoms is by reducing the dosage of the drugs patients are taking and prescribing anti-psychotic medication. Other options may also be available that might aid the treatment of Parkinson’s, such as regular exercise and visiting Parkinson’s disease support groups in the local area. Although it may not be immediate, there is hope for sufferers of the disease.
Scientists are currently studying whether a certain protein found in the brain known as RGS4 could be used as a way to treat patients with chronic pain. RGS4 is a protein in the brain that processes pain, mood and motivation. One key element to the protein is that it will maintain the state of pain regardless of whether there is inflammation or nerve injury. There has been research looking into whether this may be used as a way to stop acute pain progressing to chronic pain. Currently, most drugs used to treat chronic pain come in the form of opioids; we commonly know these as codeine and morphine. More often than not, they do temporarily alleviate pain, but may cause longterm issues such as addiction. It is therefore essential to push forward in research to find new solutions to ongoing chronic pain as many patients who experience chronic pain also experience depression, low mood and a lack of motivation.
FACIAL ATTRACTIVENESS IS INCREASED WITH PLEASANT SMELLS
Studies at the Monell Chemical Sense Centre have discovered that pleasant smells may have an effect on how we view facial attraction, inparticular with women. It is possible that certain scents may perceive how we view people and especially in regard to how attractive we find them. A study took place with eighteen adults, two thirds of which were female; they were asked to rate the attractiveness of eight different women in photos. Throughout the study, one of five odours was released when the adults were looking at the images, ranging from an unpleasant smell of fish oil, to a pleasant smell of rose oil. The researchers discovered that when the pleasant odours were released, the women in the photos were deemed more attractive. However, on top of this, the adults were also asked to rate the ages of the women. The varying smells did not change the way people
SLOWER WALKERS COULD HAVE OLDER BODIES AND BRAINS
perceived age. Age was often influenced by visual cues such as wrinkles and dark spots. Although this is only the early stages of research, there could more developments into this field and how certain scents affect our view of people and their attractiveness.
HOW PARKINSON’S DISEASE HAS AN EFFECT ON PSYCHIATRIC DISORDERS The physical symptoms that are usually associated with Parkinson’s disease are widely known, such as instability and tremors. However, there is less research studying the mental and psychiatric disorders that are prevalent in patients suffering with the disease. Parkinson’s disease is a neurodegenerative disorder. As a result, patients with the disease often suffer with many physical symptoms, which can be debilitating. As if having Parkinson’s wasn’t hard enough on its own, often people also suffer with anxiety, depression and sleep disturbance, which can
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Ongoing studies have revealed that slow walkers could have accelerated brain age and bodies research has found. It has been known that slower walking older patients are more likely to die earlier than those walking faster. However these new studies highlight that 45 year olds that are slower walkers have brains that are ageing much quicker. On a 19-measure scale created by researchers, they have found that in 45 year olds slow walking results in accelerated ageing in areas such as the lungs, teeth and immune system, as well as 16 other areas. The study consisted of 904 people who were born in the same year. Participants were tested and quizzed throughout their lives until the most recent test in April 2019 when they were aged 45. The results showed that the people that were slower walkers generally had: l Lower mean cortical thickness l Less brain surface l Lower brain volume l Generally, an older brain in appearance However, one of the most surprising features of the test was that researchers were able to detect who would be a slower walker from aged 3. Neurocognitive testing such as IQ tests and other motor skill tests could predict who would be a slow walker from the age of being a toddler. With this underpinning research, it could be possible for researchers to detect who will be healthier from an early age.
It is possible that brain mechanism could block arthritis pain
Pain, unlike most things, is an extremely confusing problem to solve. There are so many different factors that can contribute and be associated with pain, therefore it has often been a mystery for scientists to find remedies to reduce pain for chronic symptoms. A medical research team have been looking into new ways of how the brain contributes to pain in the body. More often than not, research for pain points in the direction of the spinal cord or peripheral areas of the nervous system outside of the brain and spine. However, researchers are now looking into mechanisms in the brain that contribute to pain. By looking directly at the brain’s contributions to pain, researchers are also able to discover how these pain mechanisms result in other side effects such as depression, anxiety and overall lead to a poorer quality of life. Hopefully, research into the brain’s role of pain will aid the discovery of pain management and help scientists locate a source which will lead to a solution to supressing debilitating symptoms.
HEALTHY READING MAGAZINE 21
Men’s Lifestyle
WINTER TRENDS – 2019
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s we enter the “winter weight gain” season many people get tired of the usual routines, workouts and habits that just don’t cut it during these dark days. However, trending across 2019 are a number of ways to boost your health and wellbeing this winter. Try something new and give your mind and body the opportunity to reset and restart, this is a great way to improve health and wellness over these cold winter periods.
MEDITATION APPS
You may have heard the phrase, “there’s an app for that”. Well, as we currently live in the digital age this statement is, more often than not, true. That includes meditation. We live fast and frantic lives and finding the time for self, peace and calmness can be difficult. Apps like ‘Headspace’ and ‘Stop, Breathe & Think’ are transforming the way we access our own peace of mind. These apps can be accessed ‘everywhere’ and for good reason. Meditation apps are fast becoming the big trend of 2019 due to users discovering the benefits of meditation and convenience of having a personal meditation and mindfulness coach at your fingertips. These apps can be utilised whenever you have time to yourself, in bed before you get up for the day, on the commute to work or after the kids have gone to sleep. Paying more attention to the present moment, to your own thoughts and feelings and to the world around you is now more easily achieved than ever before.
EXERCISE YOUR SKIN
Winter workouts: whether it’s a brisk evening walk or a crisp morning run they are a great way to get the body moving and increase blood flow. Aerobic exercise during these colder times of day is the perfect way to boost blood flow and deliver oxygen and essential nutrients to the skin. Your skin will thank you for it as it will use these vital ingredients to improve elasticity, develop skin health, heal wounds faster and display a healthy glow. Regular and consistent exercise throughout these winter months will ensure your skin is bursting with new, healthier capillaries and blood vessels; this will improve the skin’s appearance, ability to release heat and be more resilient through these harsher temperatures.
YOUR GREY MATTER(S)
Of course our grey matter, matters and we can actively look to improve our brain function through exercise. Exercise in general is great for our brain; it’s linked to less depression, better memory and quicker learning. However, you can fine tune your exercise regime to specifically target your brain power. Skipping for example improves mental sharpness; this exercise helps with the development of the left and right hemispheres of your brain, which further enhances spatial
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awareness, improves reading skills, increases memory and makes you more mentally alert. Oh, and by the way, a high intensity skipping session is a sure fire way of burning those extra calories, and fast!
SUPRESS HUNGER WITH PROTEIN
Protein is often seen as the ‘go to’ supplement that the big boys at the gym guzzle down after a hard day lifting weights. But protein after all is an essential food group that needs to be readily consumed across all “diets”. If you’re looking to manage your weight or change your body shape then eating more protein throughout your diet can help to
suppress your hunger and appetite for hours after eating. Researchers have found that a higher protein intake increases production of hormones like PYY and GLP-1, which help you feel full and satisfied for longer. Furthermore, the “hunger hormone” called ghrelin is also considerably reduced when protein is consumed in higher quantities across a balanced intake of food. By slightly adjusting your food intake and reducing carbs and fat with additional protein sources you can reduce this hunger hormone. This adjustment of your diet can then lead to a major reduction in hunger, in turn helping you manage your weight more effectively.
PILATES
Throughout 2019, Pilates has been added to every fitness centre and health and wellbeing programme roster, for good reason! If you’re looking to improve your core stability, strength and special awareness then investing in a Pilates mat and doing a home workout or joining a class will work wonders. The exercises within Pilates may well look simple but don’t be fooled, they take a lot of precision, control and practice to perfect. The art of Pilates is so mobile, which can benefit busy parents by being accessible through gym classes or at home, using videos. Being easily accessible and highly beneficial has been the perfect combination for many people to start learning the advantages of a Pilates workout. If you’re looking to improve on posture and strength, build lean mass and become more flexible then Pilates will provide all this whilst improving your general health and wellbeing.
BALLET BEHAVIOUR
A new and exciting opportunity to shock your body into a new way of moving is ballet fitness. These classes are hitting the mainstream as a way of getting people moving, stretching and strengthen their mind and body. These classes provide a combination of ballet moves and balance or stability exercises, perfect if you’re looking to shock your body into thinking and moving differently this winter. Of course this class does not rely on the weather which is great news for people looking to turn up week in, week out without fail. Consistency is key with any form of exercise and consistently choosing to perform and move differently in every ballet fitness class will keep you guessing, adapting and wanting more each week. Used by professionals across a range of sports these classes helps to work out a variety of muscle groups and improve flexibility without adding extra pressure on joints. So whatever your age, ability or range of motion these classes are perfect for those who are tired of the same old standard workouts and loud music.
BODYWEIGHT YOUR BEST BITS
Trending this winter is the ability to turn your home environment into your new health centre. There is no longer a need to be put off by the banging and clanging of a gym environment. You don’t always have to sneak past the heavy lifters just to exercise more. Your own bodyweight is the perfect ally to your health and wellbeing. Why not find a quiet spot at home for just you and a mat to workout. Exercising your key muscles using your bodyweight will make key changes to your fitness levels. Pushups, squats, planks to name just a few are hard, but well worth it.
This being said, bodyweight exercises make it the ideal opportunity to not use the gym at all and stay at home. While ‘Britain’s Got Talent’ is on and the kids are in bed, try bodyweight exercises in front of the TV, sets of 5 with reps of 10 to 12. You can target your upper body through press-ups, dips and pull ups as well as not forgetting your legs with body weight squats, lunges and jumps. Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without gym machines or equipment.
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