Healthy Reading - issue 2

Healthy

A fresh new perspective on health and wellness | healthyreading.co.uk | Issue 02 | £1.99

Reading MAIN FEATURE

E TAKE M E M HO

GARDENING WITHOUT PAIN

Discover how to garden without the painful after-effects.

A MUST-READ

BEAT SUGAR CRAVINGS IN 7 STEPS

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CONTENTS

Editor’s word Welcome to the second issue of Healthy Reading. This time around I have instructed our team to focus on the coming Spring and Summer seasons and what this means to you.

This issue is packed with helpful guides, tips and interesting reads you won’t find anywhere else, all written by specialists in their field which means you are getting professional advice you can follow. We have varied this issue more than our previous and it includes topics such as Yoga, Fitness, Gardening Pain and Aromatherapy.

Going forward we are hoping to reach as many individuals as possible so please pass this magazine to a friend or family once you are finished reading.

We hope you enjoy reading and look forward to our next edition!

10 04 GARDENING WITHOUT PAIN 06 ANTI INFLAMMATORY FOODS 07 ARTHRITIS UK 08 CURB SUGAR CRAVINGS IN 7 STEPS 09 CAN AROMATHERAPY HELP YOU CONCEIVE? 10 TAKE A STAND AGAINST SITTING

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11 THE BENEFITS OF TRAINING 12 SPRING & SUMMER TIPS FOR MEN

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

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 Oficial 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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Gardening without

Pain

By Gabriel De Carvalho

Spring is here, the days are lengthening and becoming warmer. Gardeners everywhere are itching to get out and get cracking to prepare for the year ahead. However, waking up stiff and sore after working outdoors is no fun. Using the wrong techniques or equipment or using our bodies in the wrong way can lead to problems.

Following some simple tips will minimise those “morning–after” effects and make the time spent outdoors more enjoyable.

Save Your Hands Wearing proper gardening gloves minimises the risk of cuts and abrasions, and protects the skin from drying out. Gloves with non-slip surfaces provide better grip and enables you to grip tools more efficiently and with less force, thus reducing the chance of joint damage and muscle strain.

IT PAYS TO INVEST IN A KNEELING PAD

Be Even Handed Most occurrences of tendonitis develop when one hand does most of the work. Try to avoid using one hand (and arm) exclusively; using both hands distributes the weight and forces more evenly amongst muscle groups and thus avoids over-working one area of the arm.

Be Kind To Your Knees Knee strain is a very common complaint among gardeners.

We bend down for so many tasks such as weeding and planting and the knees bear the brunt of these activities.

If you are working at ground level then kneel down, but not directly on the bare ground. It pays to invest in a kneeling pad or purposely designed kneeling stool. The outlay is minimal but the rewards are trouble-free knees.

Lifting The Right Way Bending and lifting incorrectly can lead to back pain and possible serious injury. It is important to get help if a load is heavy or awkward to lift. If you do lift heavy loads on your own remember to follow the correct procedure: Keep your legs about a shoulder-width apart.

Bend from the knees not from your waist.

Keep your back straight.

Hold the load close to your body with your elbows tucked in.

Do not twist from the waist, rotate your whole body.

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Lower the load by bending at the knees again.

Use a wheelbarrow to transport bags of compost, mulch etc and remember – a load does not have to be excessively heavy for improper handling to damage your back.

Sun The sun is deceptively weak at this time of year, but there is a real danger of sunburn, even under cloudy skies. The lack of exposure to the sun over the winter months can leave the skin very sensitive and prone to burn easily. Remember to cover up, wear a hat and don’t forget the sunscreen.

Aftercare When you have finished in the garden take some time to walk around and try to stretch those muscles you’ve used gently. This is akin to an athlete’s warm-down and will help to prevent cramps and other aches and pains. If you do have an ache that won’t go away then use a cold compress or ice pack on the affected part to reduce blood flow and swelling. Heat may just make the problem worse.

It is important that if you do suffer from an injury then you should consult the appropriate professional for advice and treatment. Massage therapy can help with aches and stiffness following physical activity.

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Top Reasons to Feed on Extra Anti-Inflammatory Foods When the body’s immune system reacts to infection, injury or irritation, this is referred to as inflammation. While it is a good natural healing process, it is possible for serious inflammation to negatively affect your health and body. One of the best ways of countering a good number of chronic inflammations brought about by a lifestyle that is anything but healthy is the use of antiinflammatory diets. The following 15 foods are very nutritious and a perfect fit into every anti-inflammatory food plan.

Blueberries Blueberries are a source of polyphenols in large amounts, antioxidant activity triggers that are believed to prevent cardiovascular diseases and cancer. Polyphenols together with tannins, phenolic acids, anthocyanidins and flavonoids repair and prevent cellular damage brought about by the action of free radicals. Chemicals found in blueberries have been found through lab studies to prevent cancer through the reduction of cell growth, lowering inflammation. Blueberries do not have a lot of calories and are an excellent source of fibre, vitamin E and vitamin C apart from the fact that they are very delicious.

Dry beans This includes black beans, pinto beans, kidney beans, and navy beans among others. Dry beans are a wonderful antiinflammatory diet choice because they contain vitamin K, B complex, minerals and plant protein. They are also well endowed with antioxidants such as polyphenols as well as beneficial fibre.

Studies indicate dry beans have immense health benefits and can be helpful in the prevention of a number of complications such as high blood pressure, diabetes and heart disease while lowering inflammation.

Kale Kale is one of the anti-inflammatory diet additions endowed with a lot of vitamin K and C as well as being a great source of potassium, magnesium, iron and calcium plus low levels of sodium. Kale has a little fibre and low calorie levels and also contains zeaxanthin and lutein associated with vitamin A. This means kales can help to lower the risk of attaining muscular degeneration and cataracts. At the same time, lutein is effective in preventing atherosclerosis.

Olive oil Olive oil is a very special type of oil, used especially in the Mediterranean diet, and it has been widely associated with longevity and heart health. The oil is endowed with monounsaturated fats great for blood vessels, including polyphenols that play the part of antioxidants towards the protection of body cells. Olive oil is very effective in reducing inflammation.

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Oranges Without a doubt oranges are a great source of potassium and vitamin C and also contain folate, calcium and fibre. Folate and fibre in the fruit helps to keep the human heart healthy while the immune system is boosted by vitamin C, which also helps maintain healthy blood vessels and robust connective tissue.

Orange juice and oranges will be a great addition to your antiinflammatory diet.

Salmon Salmon is a very rich source of omega-3 fatty acids, containing more of these than other types of seafood or fish. Research on Omega-3 fatty acids indicate that taking them in salmon or any other form can help lower chances of attaining dry eyes while keeping the heart healthy; they are healthy fats that reduce inflammation and also check cholesterol. Since it is a wonderful anti-inflammatory food, the American Heart Associations has supported consumption of fatty fish such as salmon around two times every week, particularly because salmon contains astaxanthin, an antioxidant.

Spinach Spinach is a very famous antiinflammatory powerhouse containing lutein associated with beta carotene and vitamin A. Studies have for some time shown that those who consume spinach and other green leafy vegetables have reduced macular degeneration risk. Spinach is also a source of folate, vitamin K and iron. It is low in calories and thus a wonderful addition to a weight reduction diet.

Strawberries Essentially a very sweet, juicy and delicious food, strawberries are great for the body. They have low calorie levels and are endowed with lots of fibre, minerals and vitamin C among other vitamins. Strawberries also manifest anti-inflammatory traits and very essential health benefits. All berries, including strawberries, are great for the human body since the colour giving pigment they contain comes with antioxidants that lower inflammation.

Swiss chard Apart from being delicious , swiss chard is also quite beautiful and a colourful leafy green type of vegetable worth adding to your diet. It is well endowed with vitamins K and A and lots of minerals and it is not very high in calories. Studies suggest Swiss chard contains flavonoids that play the part of antioxidants to lower the effect of inflammation.

Adding these anti-inflammatory foods to your daily diet will transform your health completely, and handling chronic inflammations will be so easy henceforth. In the process, you will also maintain or lose weight as you build on your immunity and good health.

Arthritis Research UK Arthritis is the biggest cause of pain and disability in this country, affecting 10 million individuals, young and old. It causes pain, stiffness and swelling in joints. The charity Arthritis Research UK is the largest funder of research in the UK into all forms of the condition and is dedicated to stopping the devastating impact arthritis has on people’s lives. Their work looks at all conditions which affect the joints, bones and muscles including osteoarthritis, rheumatoid arthritis, back pain, osteoporosis and auto-immune conditions such as lupus.

You can develop arthritis at any age and when the impact is severe, the disease can turn your life upside down; pain, exhaustion and disability can all take their toll. With 1 in 6 people struggling with the pain of arthritis every day it is perhaps not surprising that 1 in 5 of all GP consultations are due to a musculoskeletal condition. Arthritis can prevent you from enjoying the things others may take for granted impacting family life, work, education and hobbies, and everyday tasks like turning a key in the door or opening a tin can, become huge obstacles. That is why Arthritis Research UK is committed to ensuring people with arthritis can remain active, and are able to continue doing the things they love. To achieve this they are funding pioneering research into the cause, treatment and cure of arthritis as well as providing key information on how to maintain healthy joints and bones, in order to live well with arthritis.

Recently Arthritis Research UK scientists have come up with a new ‘solution’ that could reduce the risk of osteoarthritis developing in tens of thousands of people who undergo orthopaedic surgery every year – sugar.

People who have surgery for joint problems are at an increased risk of developing osteoarthritis because the operation can damage cartilage cells. But Arthritis Research UK researchers have found that simply adding sugar to the saline solution used to wash out joints during orthopaedic surgery protects the cartilage from being damaged and may even improve cartilage repair.

Osteoarthritis affects more than eight million people in the UK, and occurs when cartilage at the ends of bones wears away, leading to stiff, painful joints. There is no cure and treatment is limited to pain relief and joint replacement in severe cases.

The main risk factors for developing for the condition are ageing, obesity, and joint damage. People who undergo surgery

or arthroscopic procedures to treat joint problems – often because of a sports injury or unexplained joint pain – are at an increased risk of developing osteoarthritis because surgery can damage the joint and tissue by destroying cartilage cells called chondrocytes. Dr Andrew Hall, principal investigator and reader in cell physiology said: “Our findings could have major implications for tens of thousands of people who undergo arthroscopic surgery, such as footballers or other sportspeople who’ve damaged their cartilage. Or in fact anyone who’s had exploratory surgery for a sore or painful knee.”

Arthritis Research UK relies on the generosity of the general public to ensure it can continue to lead the fight against arthritis. This generosity has enabled them to make significant breakthroughs in the past, transforming the lives of many people, however there is still much more that needs to be done to develop a greater number of effective treatments for the many forms of arthritis. You can play a part by supporting their work.

Regional fundraising manager Adrienne Noke says: “Arthritis is the biggest cause of pain and disability in the UK, with one in six people of all ages affected by this debilitating condition.

We are asking people to get in touch if they would like to help by volunteering, taking part in a local event or organising their own fundraiser to support this worthwhile cause.”

The charity is organising an exciting abseil down the Spinnaker Tower in Portsmouth on 6 June and is looking for brave volunteers to take on this thrilling challenge and descend 100m down the iconic south coast landmark.

To find out more about this event or how you can support Arthritis Research UK please contact Adrienne Noke by email at a.noke@arthritisresearchuk.org or call 01590 670461.

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How to Beat Your Sugar Cravings in 7 Simple Steps

By Nicola Buckley It’s tough right? The sweet monster is strong within lots of us.

Without realizing you’re suddenly up salivating over those sweet treats. With the good angel versus the bad angel watching on your shoulder. Which one normally wins out?

You’re not alone. This is one of the challenges many of us face when starting to eat more healthily. The more you’ve given in to the sweet tooth before, the harder it is.

The Science Bit … Why It’s Not Your Fault. So a little bit of geekery to start us off. Sugar is a powerfully addictive substance.

If you’ve overindulged in cookies, chocolate, cake, or ice cream you know its seductive pull. Food manufacturers bank on it.

It’s in processed food ... soft drinks, breakfast cereal, soups, salad dressings, spaghetti sauce, energy bars … lots of things you wouldn’t suspect. It’s sneaky because it is not shown on ingredients as sugar but as anything ending in ‘ose like highfructose corn syrup, maltose, and dextrose. So check the labels for those sneaky ingredients, any ‘ose will kickstart that sugar monster.

The Emotional Draw As Well … This Bit Is Your Fault. “I just ended eating the whole bar of Dairy Milk,” I hear that sort of thing A LOT. As you know now sugar is addictive, so it has a strong pull. This is emotional eating, meaning eating based on how you feel rather than what your body needs. This bit you can really work on.

A rubbish day at work and feeling down mean you stop at the garage buy chocolate and eat it all. This is called fired and wired behaviour. When I experience X (a bad day), I do Y (have a chocolate bar). It’s just a pattern. The secret is to change that pattern … jolt yourself away from that same behaviour and change it. It’s like re-recording over an old song track on a CD: rerecord over a bad habit and have one that serves you in a more positive way.

How is sugar addictive? Sugar stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a similar way to alcohol and other drugs that are frequently abused. The more you eat the more sugar is needed to get the “hit”. Heavy sugar consumers can have trouble without it, struggling to focus and get stuff done.

You can do it … To end the struggle with sugar, learn to nourish your body well and respond compassionately to yourself. Once the sugar is cleared from your system, your taste buds will become more sensitive. Meaning whole natural foods taste sweeter and are more satisfying. Sweet Tooth COLD TURKEY IS WORTH IT.

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My top 7 Simple Tips.

#1

Keep sugar and sugar products out of your house.

Especially when starting cold turkey AVOID. Sounds simple but don’t buy it. Remember to check those labels for ‘ose snacks.

#2

Eat enough of the good, healthy stuff to fill you up.

Eat healthy, whole food snacks like fruit, cherry tomatoes and dates, to satisfy your sweet tooth. Drink plenty of water, too.

#3

Eat three regular meals each day. Include carbs (veg, grains), lean protein (poultry, fish, meat) and healthy fats (e.g. olive oil). This will help keep a steady blood sugar level and reduce your sugar cravings.

#4

Take a multivitamin and mineral supplement.

Chromium picolinate and l- glutamine help to reduce cravings for some people.

#5

When you go out, make sure you’re not hungry. For example, don’t do the food shop when you’re hungry.

That’s like sweet tooth suicide.

#6

Do the basics consistently well. Get regular exercise, plenty of sunlight, and adequate sleep (in bed by 10 pm) to reduce sugar cravings. It’s not rocket science but are you doing these consistently?

#7

Learn to identify and manage cravings that are caused by feeling down. Develop different ways of managing stress: Take a walk or listen to a favourite song. Re-wire that response to feeling down.

Can Aromatherapy Help You Concieve?

By Sandra Muzeen

Aromatherapy involves using aromas for medicinal purposes with the help of essential oils. Studies have shown these oils may improve healing holistically. Certain essential oils can even increase fertility.

The use of essential oils can help to lessen the stresses encountered when the act of trying for a baby becomes, well, trying.

Many oils have an aphrodisiac effect, which can help a couple in their quest for an addition to the family as well as being a boost in general, as I’m sure everyone would agree!

Essential oils are widely available in health food stores or online. It’s good to be aware that essential oils come in two types, synthetic and pure. The pure oils are more expensive than the synthetic, but as these are distilled and purified from various plants, they have a medicinal effect on your body.

How can Essential oils be taken?

Oil vapour is breathed in; particles in the vapour mix with oxygen and are then carried through our bodies via our blood. There are several relaxing ways to inhale essential oils, including steam inhalation, room spray, bath, massage with essential oil blend and aromatherapy burner.

Essential oils can also be absorbed into the skin through massage – there are a lot worse ways to take your medicine! The oils are absorbed into the skin and bloodstream.

Essential oil chemistry can affect our mind, emotionally and psychologically. Also, the use of essential oils does not clash with any other fertility treatments; in fact it can complement them.

Jasmine oil helps all aspects of female reproductive health. It can have many therapeutic benefits, such as alleviating depression, helping boost energy and libido. Though this oil is very pricey in its pure form, the benefits out-weigh the costs.

Clary Sage is thought to be helpful in reducing stress as well as being an aphrodisiac. It is recommended to rub it on the skin over the female reproductive organs to regulate oestrogen levels. This oil is also known to produce a high similar to that experienced with narcotics. It should be noted that use of this should be avoided during pregnancy – though it may be used during labour with the skilled use of a medical practitioner.

Rosemary oil that is useful for fertility problems of both men and women. This oil can reduce inflammation in the reproductive organs when applied to the pelvic area. Rosemary can be diluted in gentle carrier oil (base oils that are used to dilute essential oils and ‘carry’ them to the skin) and applied between the hip bones to soothe any inflammation within the reproductive organs, or to help open blockages.

German Chamomile is recognised for its ability to reduce inflammation. It can calm the nerves and cause a reduction in anger, irritability and depression. This oil may help women experiencing pain with cysts or fibroids and the associated fertility issues that can be linked to these conditions.

Geranium can help to balance and adjust hormones. It is known as an ovarian and uterine tonic. Not only this, it also helps to detoxify the lymphatic system and has anti depressant properties. Lastly, this oil can increase progesterone if the patient has low levels.

Sweet Marjoram is an oil that is known to ease menstrual cramps. The most effective method is to use with a hot compress on the body at the time the menstrual cramps are at their worst. One thing to note is that evidence has found this oil can reduce sex drive, so it’s better to avoid using it when not menstruating.

This oil should be avoided during pregnancy.

Lavender is a calming, adaptable oil that has a beautiful aroma and has a minor aphrodisiac effect. It also promotes lovemaking conditions by improving temperature, lubrication and hormonal levels.

So there you have it – plenty of essential oils that may help women conceive. The sensual nature of the oils helps to make trying for a baby more fun where it may have become a chore, plus there are a great variety of physical and mental benefits relating to potentially improved fertility that are associated with the wide selection of oils on the market. Always seek the advice of a professional before using essential oils as some oils may cause unwanted side-effects if not used correctly.

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Take a Stand Against Sitting

By Katia Major bottom) and hamstrings start to turn off as they are not being used (whoever said a small bottom is desirable is way off track but I’ll save this for another article). Not only does this cause the tight feeling that you get after a long day of sitting but it also becomes really obvious when you go to stretch for sport or during a yoga session or for a massage to work out that niggly ache in your shoulder/hip/calf etc…...

A more urgent reason to keep your body moving is linked to your blood vessels and lymphatic vessels, which are embedded within your muscles. Tight hip muscles work against the healthy flow of blood and oxygen hindering your body’s ability to get rid of waste products and function properly. The impact can be high blood pressure, decreased metabolism, waste accumulation in tissue and an increased risk of heart problems. Conversely, supple and high performing muscles aid the flow of blood.

You may have noticed the many articles last year discussing the dangerous effects of too much sitting on the human body. The Daily Mail for example headlined: ‘Why sitting down can be as bad for you as smoking’ while the Guardian asked ‘Is sitting down bad for my health?’ and even the usually smug Runner’s World joined in with a straight to the point ‘Sitting is the new smoking – even for runners’.

What these articles all point to is that, in relation to overall health and in particular hip health, a little movement often is better than explosive bursts of energy once a day.

All these articles point to the negative effects on our health of too much sitting, ranging from muscle and joint stiffness, localised pain and minor ailments all the way up to serious illnesses and a shortened lifespan – yes, really, early death! In fact, one study was brutal in how it presented the facts: an adult who watches an average of six hours of television a day over his or her lifetime can expect to live 4.8 years less than someone who does not watch television.

Don’t sit if you don’t need to. On a lunch break, take a walk rather then going to that café for a latte, or if the caffeine is required, get a takeaway and talk and walk with your friends.

Avoid crossing your legs and ankles when you are sitting in a chair,

What’s particularly interesting though, is that people who consider themselves active, like me for example, a yoga teacher and wellbeing coach, are equally at risk from the damaging habit of too much sitting. After all, the temptations are absolutely everywhere: driving to work, at our desks, in the café where we meet friends, in the restaurant/pub/theatre where we socialise and at home where we eat dinner/watch TV or read our book and even when we go to bed and curl up in that comforting foetal position to sleep.

When you think about it, even the most active of us can spend up to 50% of our waking day with our hip joints fixed in a 90 degree angle. And, let’s be completely honest, right now I’m sitting hunched over my laptop as I write this!

The impact of all this sitting is that the 22 muscles and supporting fascia that surround your hip joint start to shorten, following day after day in the same position, and your glutes (aka your 10

So, without further ado (and because frankly it’s time that I got up from this chair) here are a few tips to banish the sitting blues and increase overall hip health:

Be mindful of patterns that you are developing – for example, do you always use a mouse with your right hand? Why not swap over? What’s the position of your neck each time you check that text or use your hand-held tablet – catch these unconscious habits and challenge them.

Get up regularly from your desk; create reasons every 20 minutes or so such as grabbing a drink of water (another good habit), going to talk to colleagues rather than e-mailing them, or taking a walk to increase oxygen to the brain and stimulate new ideas.

Stretch our your hip flexors with yoga exercises and massages and build strength in your glutes and hamstrings (an often underused muscle group) to develop your core strength and stability.

And if you have to sit, do it consciously. Be aware of your sitting muscles, your pelvis and your spine. Use your abdominal muscles and, if you know yoga, this includes holding awareness in Mula Bandha

Benefits of Training

By Tom Basketfield Regular training has been proven to be good for you. Whether it is physical, hormonal or mental, there is enough evidence to say that you should be partaking in regular exercise and training.

The benefits can range from improving your mood to boosting your sex life.

Some benefits of training include weight control, combatting health conditions and diseases, improving your mood, boosting energy levels, promoting better sleep and an improved sex life.

One of the most rewarding benefits of training is feeling better within yourself and the satisfaction of seeing your body change for the better.

Exercise is the best way to relieve stress and let off some steam, and it’s free! When you exercise, the body releases chemicals called endorphins. These endorphins interact with receptors in the brain that reduce your perception of pain. They trigger

a positive feeling in the body, which is why most people feel a high or feel a happiness about them after a good workout or after a run.

Endorphins also reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve the quality of your sleep. People that exercise regularly tend to be happier, more energised individuals. All of these feel good effects of exercise should be reason enough for you to get to your local gym, put on your running shoes or even work out from home!

Another rewarding benefit of training is seeing your body change and develop each week or month: improving your physique is arguably the most satisfying effect of training. Among all of the people that sign up at the gym in January as their ‘New Year’s resolution’, around 75% of them give up by the second week of February. Why is this? Usually because they don’t know how to train properly so therefore don’t make much (if any) progress, which understandably can be dis-heartening. When you begin to see results or even start gaining compliments from those who are close to you, it can be very satisfying and motivating. This motivation can lead you to want to carry on a healthier lifestyle.

How do you get the best out of your training?

Plan - Setting goals is one thing, but you must have a plan on how you are going to achieve these goals. Whether you want to lose fat, build muscle or improve your posture, one of the most important things is knowing what you’re going to do before you set foot in the gym. I see lots of people step foot in the gym on a busy evening looking anxious and lost. They walk into the gym, don’t know what they are going to do, see that a lot of the machines are busy, get put off and quit after a few weeks.

So what should you do?

Set a plan on what you are going to do each day you go to the gym: whether you’re going twice a week or every day, you need to know what you’re going to do each session. Writing a programme is the best way to do this, listing the exercise, the amount of reps and the amount of weight etc. This way you can track progress and if it’s written down you are more likely to follow it.

Don’t know what to do or where to start?

Everyone starts somewhere, no one stepped foot into a gym for the first time and knew everything. The trick is not to be embarrassed and to ask for some help or advice. It’s very easy to pretend you know it all and go and injure yourself on an exercise you have never done before and don’t understand. All gyms will have personal trainers or members of staff on shift. If you are stuck on where to start or what exercise you should be doing then either book some sessions with a personal trainer or ask for some advice, I am sure there will be someone willing to help.

No matter your reasons, get down to the gym or local sports centre and get moving! Any sort of exercise is better than no exercise. Whether its weight training or playing a round of golf, you should be exercising every week if not every day.

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TOP TIPS FOR MSEPRNING / SUMMER

FITNESS

EXERCISE

Get your body beach-ready by doing less to gain more.

Taking your workout out of the gym breaks up the monotony and shocks those muscles into action.

Try: 5 min Power Thrusts – build up those leg muscles by exercising for 5 minutes without resting. Do: 20 bodyweight squats/20 alternating lunges/20 split jumps and 10 jump squats. Don’t forget to warm up and cool down.

Horseback riding – saddling up exercises those muscles you never use during regular everyday physical activity.

Take up the challenge – sign up for the 24 Hour or 50 Mile Challenge and see how hard you can push your body. The event tests mental and physical resilience and endurance without being a race.

Mountain Climber variations target those abs and shift the fat fast. These exercises start from a standard pushup position.

Mountain – Take right knee to right side of chest. Take left leg forward and extend right leg back. Alternate for 20 reps.

Spider – Take right foot to outside of right hand. Place left foot forward next to left hand and extend right leg back.

Alternate for 20 reps.

Diagonal – Bring knees to left elbow with each rep.

Alternate the elbows for 20 reps.

Side-to-Side – On hands and knees, with straight back, extend right leg to the side at 45 degrees. Lift left knee off the ground. Now switch leg positions in one swift movement. Keep alternating for 20 reps.

DIET Eat more energy-boosting foods to increase your energy and vitality. Vegetables are high-fibre and low-glycemic and packed with nutrients. Increase the amount of veggies you serve up with protein on your plate and you’ll also improve mental function.

Dish up a stir-fry, roast colourful veg Mediterranean style and get adventurous with your salad servings. The fibre-rich foods will stop you feeling hungry so you may shed a few pounds too.

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ZEN

FASHION

Find some inner peace by taking quality time out. The men’s Spa experience has grown in popularity. Pure indulgence and personal grooming are on offer for the often neglected and over-worked male. Purifying and healing body treatments include relaxing massage, invigorating muscle rubs and nourishing facials. If you’re looking to beautify the body why not consider a Full Monty wax off?

Instantly shed a few pounds without dieting by getting a lightweight summer-ready suit made to measure. A bespoke tailored suit is cut to your unique measurements and size specifications and will slim down the areas you’d rather not show off. Your new image will turn heads and make an impression. You’ll even be regarded as a fashion icon, in your neighbourhood at least.

WELL-BEING

SEX

Health and fitness is not all about killer abs and bags of stamina. Flexibility keeps you feeling young and energised and all that’s required is a few daily stretches.

• The straight leg raise – whilst you lie flat on your back with arms out to the sides – stretches the hamstrings.

• Correct the typical computer postureby stretching out those rounded shoulders. Lie on your back, keeping feet flat on the floor. With palms facing raise arms up above the chest. Lock elbows and raise the arms over your head until they reach the floor.

• Hold static stretches for longer periods after a workout. Focus on the hip flexors, chest and lats.

Stimulate your libido by tucking into tasty aphrodisiac foods. There’s a reason why we love spicy food – chillies contain capsaicin, which releases stimulating endorphins into the brain.

The vitamins and folate contained in asparagus awaken the sex hormones and get you fired up. Munch avocado, shellfish and salmon, walnuts and liquorice to increase sexual arousal and response. And if you want to fall in love don’t forget the red wine and chocolate!

BODY CONFIDENCE

VITALITY

Bronzed skin creates the impression of a slimmer, more toned physique. Micro-mist self-tanning products give your body a sunless all-over tan in minutes. Choose from self-tanning gel with vitamin C, foaming natural glow moisturiser and wipe-over concentrated tan towelettes for an easy to apply, streak free instant tan makeover.

Switch on your energy by activating acupressure points with self-massage. Working with your breath place the middle finger of your dominant hand in the centre of your forehead, just below hairline. Breathe in and out and on the next out breath gently press the finger into the forehead. Breathe in and out and on the next out breath draw five small circles in one direction. As you breathe out again change the direction for five circles. Move the finger to the centre of the forehead and repeat the process. Move down to the eyebrow centre and repeat again. Continue down the face until you reach the tip of the nose. Singing in the shower will also supercharge you.

SKIN-CARE A flawless complexion doesn’t happen all by itself. A regular skincare regimen will counteract excessive sebum and promote healthy skin. Wash your face twice a day to remove dirt, impurities and debris. Hydrate the skin with protective moisturiser that contains anti-ageing properties. Combat those spots and blemishes with a dab of pigment-correcting serum. Pamper the neglected area of skin around the eyes, to keep dark circles at bay. Touch up the sun protection on a regular basis.

FOR THE LADS Get your mates together and team up for a British Military Fitness challenge. You’ll be motivated and inspired to up your fitness levels whilst having a laugh. The average calorie burn is 640 per session. The BMF operates at over 140 UK venues so there’s bound to be one near you.

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CONTRIBUTORS

CONTRIBUTE We’re always on the look out for informed individuals who have a passion for what they do and are seeking and outlet to share their knowledge.

If you would like to contribute to this magazine please send an email to: info@healthyreading.co.uk

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