A N E W P E R S P E C T I V E O N H E A LT H A N D W E L L N E S S
HEALTHY READING www.healthyreading.co.uk Issue 12 £1.99
SPORTS & OUTDOORS
Mountain
Biking
THE EXHILARATING SPORT THAT CAN BE ENJOYED ALL YEAR ROUND
WOMEN´S LIFESTYLE IS YOUR COFFEE MAKING YOU GAIN WEIGHT?
WHAT´S ON PAGE 10
NTS AND THE IE T A P R E C N A C ADDICTED E W E R W E L L N E S S L IF E A & Y P ASSAGE THERA M F O TO LOVE? S IT W F O E H N E G B IN T T E G LOVE AND FOR IN G IN L L A F O T
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Editor’s
A
Word
fter a fantastic few weeks of weather with temperatures pushing the mercury up to record levels, August is a great time for rest and relaxation and, if you are lucky enough, to take a break and then regroup in readiness for autumn. Although some people find planning the annual break just as stressful as being at work; many people report they become ill when they take time off – so called Leisure Sickness. Autumn may seem like a welcome relief for some, and for others something to endure, as we fast forward towards winter. As the evenings draw in and the hours of daylight decrease this is an unwelcome reminder for those that hate the thought of cooler weather. However, as another school year starts and we look back on those hot days and holidays there are still plenty of opportunities to get out and about and enjoy the changing of the seasons and the kaleidoscope of colour as the trees change. Rather than see autumn
as a transition between summer and winter, why not embrace the chance to try new things and make some resolutions? Without the searing heat or icy pavements maybe now is the time to introduce a daily walk or try something new. In this edition, we cover everything from the trends of skincare products for babies and children to healthy eating (including some of the less popular vegetables). We’ve also included some ideas to help you get outside for the active and not quite so sporty, so there’s something for everyone. I’m not a daredevil but fancy trying geocaching. Our regular men’s section & women’s sections include a range of topics to appeal to both men and women of all ages, while our theme of exercise runs through our section for older people. We haven’t forgotten about looking after ourselves – with products for those of you who spend a lot of time at a desk and an article on massage for those of you with cancer or supporting friends and family with cancer.
Healthy Reading team
CONTENTS ISSUE 12
4 & 5 Wellness Life 5
Ergonomic Life
5
Healthy Eating
6
Women´s Lifestyle
8
Child & Adolescent Health
9
60+ Prime Time
10
Men´s Lifestyle
10
What´s On Diary
11
Sports & Outdoors
THE BREAST WALK EVER
FULL/HALF MARATHON OR 10K WALK
2ND SEPT 2018
www.breastwalkever.org
Publishers: Healthy Reading Ltd. Editor: gabriel@healthyreading.co.uk Advertising: advertise@healthyreading.co.uk Contribute: contribute@healthyreading.co.uk Website: www.healthyreading.co.uk Twitter: @healthyreading Facebook: fb.com/healthyreading Contributing writers: Gabriel D C., Katia Major, Sara M., Paul Davies, Efthymios F., Jill S., Mary S., Nikki W., Carole T., Jema B., Judith H.
Disclaimer: The publisher has taken all reasonable measures to ensure the accuracy of the information in Healthy Reading and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The editor may not always agree with opinions expressed in Healthy Reading but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. The information contained in Healthy Reading magazine is not intended for the purpose of diagnosing or prescribing. Please consult your Doctor/GP before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission from the publisher.
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Wellness Life
CANCER PATIENTS AND THE BENEFITS OF MASSAGE THERAPY By Gabriel De Carvalho Head Therapist, Le Masseur Personnel l According to the World Health Organisation (WHO), globally, an average of 1 in 6 deaths are caused by cancer, and it is the second leading cause of mortality in the world. Although doctors and scientists are still trying to determine the primary cause of the disease, it is known that an estimated one-third of cancer-related deaths are due to unhealthy lifestyle choices such as poor diet, tobacco use and sedentary living. For decades medical professionals have aimed to cure cancer patients and keep them alive with treatments such as chemotherapy, which can have crippling side effects both physically and emotionally. However, there has been a shift in the vision for cancer, and the focus has expanded to include enhancing the quality of a patient’s life, since in many cases the disease is treated as a chronic condition similar to heart disease or diabetes. People living with cancer not only want a cure for the illness, but they also want to live as comfortably as possible during the treatment process. This desire has led to an increased interest in complementary and holistic care, such as massage therapy. Massage therapy dates back thousands of years to ancient Chinese and Egyptian cultures.
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It is a form of complementary treatment that involves stimulating areas of the body by stroking or rubbing the soft tissues. It is important to note that massage is not a cure for cancer and is typically used in conjunction with conventional medicine. The aim of complementary therapy is not only to treat the symptoms of the disease but to treat the whole person. The Annals of Oncology journal reported a UK review of a small group of women with breast cancer. It was found that massage had a positive effect on fatigue, pain, and depression. There are several reasons for this. Massage increases the levels of the neurotransmitters dopamine and serotonin in the bloodstream, both of which help to stabilise mood. Dopamine is also the body’s natural defence against pain and it assists in pain regulation for cancer patients. Massage helps to relax the body; this regulates breathing, and the heart rate slows down. This process causes a reduction in the stress hormone cortisol which alleviates feelings of depression. Another symptom of cancer is insomnia. High levels of serotonin help relieve insomnia by converting into the hormone melatonin which is what helps us get to sleep at night. Coupled with feeling relaxed, and higher levels of melatonin, massage helps cancer patients sleep better. Many hospitals (both NHS & private) have incorporated massage therapy into their treatment plans. However, if you are being treated for cancer outside of these institutions, it is advised that you check with your doctor before starting massage therapy, and make sure you inform your therapist about any treatment you are currently having such as radiation, chemotherapy, lymphedema or if you have undergone a mastectomy. Full disclosure will allow the practitioner to administer the best procedure to suit your individual needs. Cancer can affect anyone, and billions of pounds are spent every year trying to find a cure. The good news is that there are steps you can take to avoid the disease. These include maintaining a healthy diet, regular exercise, avoiding smoking & exposure to second hand smoke, and protecting yourself when out in the sun. These are small positive steps we can all take that will contribute to eradicating the disease.
ARE WE ADDICTED TO FALLING IN LOVE AND FORGETTING HOW TO LOVE? By Efhymios Foteinos Massage Therapist, Psychotherapist & Counsellor at Le Masseur Personnel l Unfortunately, after the summer holidays, a lot of people will suffer a relationship break up and this is not just immediately after the summer break! More precisely, the two weeks before Christmas, the spring break and Valentine’s day, but also holidays in general, are the times of the year that according to McCandless and Byron (2015) are the periods when most couples separate. Another fact is that most relationships usually don’t last much longer than a year (Strauss,2018). While sociologist Michael Rosenfeld (2016) found out by tracking over 3000 heterosexual and homosexual people that the chances for a separation diminish to 20 % if the relationship has lasted for 5 years. But what is it that makes most people leave their partners so quickly and easily these days? Is it a trend of our times to move from one relationship into the next? Are we affected by the Hollywood movies or maybe the social networks and dating apps, where everybody looks stunning, happy and sexy, and is so easily accessible? Have we ceased to appreciate the personality, the emotions, the values and the character of our significant other and become fixated on the image? Where does all this enthusiasm we feel in the beginning of our romance go? Researchers (2017) have proved that when we fall in love, our body releases dopamine and norepinephrine in large quantities, hormones that make us more focussed, but also generate feelings of love, adrenaline, and excitement. At the same time, we usually have serotonin deficiencies ciencies
Healthy Eating that impair our critical judgement. This is reinforced by research from University College London (2018) that fines that that we do not perceive things as clearly as would have were we not ‘’in love’’. That means that, even if the person we relate to is behaving in a non-perfect way, we are unable to perceive it. However, friends and family often spot these traits and try to warn us, although we defend ‘’the love of our life’’ with every strength we have. In parallel, when we first meet someone and feel the butterflies in our stomach, we present only our best self. We let only our finest characteristics and behaviours show and we treat them in the nicest possible way. However, after a year, these hormones wear off and we return to our normal functions. In many cases there are not substantial issues between the two people, they just realise after a year or two that they feel bored. The enthusiasm decreases and there is not much adrenaline and spice in their lives. They decide that it is better to split up and find someone more suitable. But what if there isn’t one? What if learning how to build the relationship, day by day and month by month, is the only way to a ‘’happily ever after’’? What if having a relationship is like building a house, where strong foundations are needed? Those foundations would be the realisation that falling in love and loving are two completely different states. The first is like a spark, or a firework, while the second is more like a cosy fire that keeps us warm in a winter’s night. And as is the case with every fire, it needs to be constantly fed with wood to burn. This wood would be all the positive feelings we have for our other half that should be expressed and well communicated as the greatest gift. Finally, we should always remind ourselves that we choose to be with our partners, each day.
SEASONAL FOODS AND THEIR HEALING PROPERTIES By Charlotte Marais BLUEBERRIES
l Blueberries originated in Northern America; today they are known as a ‘superfood’ powerhouse that can be enjoyed from June through to September. They can be eaten on their own as a delicious summer treat or incorporated into a variety of savoury and sweet dishes. Health Benefits The plethora of benefits we can gain from blueberries range from strengthening bones to boosting cognitive health. Blueberries are well-known for their potent antioxidant properties thanks to their high levels of phytonutrients, known as anthocyanins. These give the berries their brilliant blue colour and neutralize free-radicals in our cells. Antioxidants also promote excellent skin healing by preserving collagen, and the regular consumption of anthocyanins enhances heart health. If these benefits aren’t enough, blueberries have also been linked to improved short-term memory and motor coordination.
WATERCRESS
l Watercress is a semi-aquatic leafy green plant, best known for its peppery flavour. It can be tossed into salads to add a spicy punch, give sandwiches a tasty crunch, or be made into a mouth-watering soup. Health Benefits Watercress offers a plentiful supply of vitamin C. This allows the body to function at an optimal level by boosting immunity. When the immune system is strengthened the body can more easily fight diseases and repair tissue more efficiently. Vitamin C is also linked to a
reduction in blood cell damage and noted for its ability to reduce bodily inflammation by releasing antioxidants. Vitamin C is also essential for eye health and can reduce the risk of cataract development, as well as being able to fight off the common cold. It is also a rich source of iron and a brilliant dietary addition for those prone to iron deficiency. Minerals like zinc and iron are also able to promote healthier hair and the calcium found in watercress can strengthen teeth. This aromatic plant has an abundance of health benefits and including it in your diet is beneficial.
CELERY
l Celery is a crunchy and nutritious green vegetable that doesn’t often get the praise it deserves. It is often used in salads, soups, or stews but also works well as vegetable crudités for dinner parties or as a healthy snack. Health Benefits Celery has many of health benefits and, at only 10 calories per stick, is a healthy, high fibre and low-calorie snack. A US study has found powerful cancer-fighting components in celery named ‘luteolin.’ They found these potent flavonoids were able to hinder the growth of cancerous cells. Celery is also a powerful vegetable for detoxification. Its powerful antioxidant qualities mean it can support the kidneys, liver, pancreas and gallbladder, all of which aid the body in detoxification. The potassium in celery reduces blood pressure, which puts less strain on the cardiovascular system and leads to enhanced heart health. However, too much potassium can lead to heart problems, and thus balance is essential to maintaining a healthy heart. Luckily a stalk of celery contains less than 4% of your daily potassium requirement. Celery is also considered to be a tonic for the nerves, and the calcium found in it has a calming effect on the body. The regular consumption of celery before bed may even help you sleep better!
Ergonomic Life DESKRITE 500 ELECTRIC HEIGHT ADJUSTABLE SIT-STAND DESK l We all know that sitting at a desk all day poses many health risks. If a sore neck, backache and tight hips have become part of your norm, this sit-stand desk can transform your working day. The human body was not designed to sit for long periods of time; this desk enables you to switch between sitting and standing. Allowing for improved productivity, concentration and circulation, this desk can be adjusted to suit you. Unlike many other desks on the market, it’s easy to use thanks to the inclusion of state-of-theart electronics. Studies have shown that a sedentary lifestyle can increase your risk of type 2 diabetes, heart disease, and even
cancer. For employers, swapping to the DeskRite 500 Electric Height Adjustable SitStand Desk can ensure you fulfil your health and safety obligations to your employees and reduce the risk of being held liable for any repetitive strain or posture-related injuries. Available at www.posturite.co.uk/ deskrite-500-writing.html for £1,804.74
PENGUIN AMBIDEXTROUS VERTICAL MOUSE l Prolonged use of a conventional mouse can cause discomfort and pain in the hands, forearms and shoulders. The Penguin Ambidextrous Vertical Mouse is a great choice to help relieve those symptoms. With this vertical mouse, you operate it
with your forearm in neutral, ensuring muscle tension does not arise. The vertical alignment encourages a more ergonomic operating position, and you can switch between left and right-handed use with ease so that you give each hand a much-needed rest throughout the day and avoid repetitive strain. You are also encouraged to use bigger muscles in your upper arm and forearm by resting your hand comfortably on the base. As this mouse comes in three different sizes, you will need to measure your hand, from your wrist’s crease to the tip of your middle finger, to determine the right one for you. The Penguin Ambidextrous Vertical Mouse is available in three sizes from a number of different retailers for around £56.95.
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Women’s Lifestyle ways to mitigate or prevent varicose veins though. Getting regular exercise for your legs, maintaining a healthy weight and getting plenty of vitamins B, C and E will all help.
IS YOUR COFFEE MAKING YOU GAIN WEIGHT?
CAN YOU SLEEP DURING EARLY LABOUR?
Early labour can last for a number of hours, especially if it’s your first baby, so you may be wondering whether it’s better to get some sleep rather than head to the hospital. Studies have shown that being in your own home environment, away from the hustle and bustle of a hospital, can actually be the best thing for your eventual birth. This applies only to women who have had a straightforward, healthy pregnancy and are expecting no complications. Early labour can feel more like period or back pain rather than definite contractions, so if you do manage to get some shut-eye then it can help your body to prepare for the birth. Your cervix will continue to dilate whilst you’re asleep. If you don’t manage to sleep, resting or relaxing can also be beneficial. Take a warm bath or ask someone for a massage. It’s best to have someone with you during early labour so that when your waters break, or your contractions intensify, you’re ready to go. Keep in regular contact with your birthing ward or midwife to ensure that you are taking the right steps as your labour progresses.
The Journal of Food Science has published a study which shows that drinking coffee actually alters the way your taste buds work, which may mean that you eat more sweet treats. The research tested 107 people and compared the effects of drinking standard and de-caffeinated coffee. The results concluded that that foods eaten directly after consuming caffeinated coffee tasted less sweet than they were. This means that you may seek out more sugar to compensate, which we know can be bad news for your weight. The results from this study also suggests you need to be careful about how much sugar is in your takeaway coffee, as you may not taste the full sweetness of it. For example, an iced latte available from a high street coffee shop can have as much as five teaspoons of sugar in it already. That’s without any extra that you might add. Check the sugar content of your favourite brew carefully before you order!
ARE YOU DRINKING COUNTERFEIT PROSECCO?
Prosecco is now the nation’s favourite fizz, but did you know that there’s a wave of counterfeit products flooding the market? Sparkling wines that originate in Eastern Europe are being passed off as Prosecco by fraudsters cashing in on the increase in demand. If you are going to be partaking in a glass or two, there are a few checks you can do to ensure you’re drinking the genuine article. Look for the words Prosecco DOC or Prosecco DOCG on the label, as these show that the Prosecco has been produced in the controlled designations of Northeast Italy. Source your bottles from large retailers that you trust. There are also plenty of apps and websites where you can check the labels to be confident in what you are buying.
WILL YOU SWAP OUT YOUR SHAMPOO FOR A BAR?
There’s an ever-growing trend these days to reduce our use, and wastage, of plastics. Have you ever considered swapping your bottle of shampoo for a bar instead? Shampoo bars contain fewer ingredients than conventional shampoos and the majority of bars are free from palm oil. Although bars are initially more expensive, a 95g bar lasts as long as three bottles of shampoo. It may take a few days for your hair to adjust to using the bar, because they don’t strip the hair of its natural oils. You may need to follow using the shampoo bar with an apple cider vinegar rinse if you live in a hard water area. This avoids leaving a ‘waxy’ finish on your hair.
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DO YOU HAVE HIDDEN VARICOSE VEINS?
Many women suffer from varicose veins, which are the green, blue or red prominent veins that protrude on your legs. They occur when the valves in the legs are not functioning properly, meaning that blood does not circulate efficiently and stretches the vein walls. However, in some cases varicose veins can occur inside the leg, with no visible external signs. Suffering from varicose veins can be hereditary, but they can also be caused by hormonal changes, such as during pregnancy or the menopause, which is why women are more likely to experience them than men. There are some easy
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Child & Adolescent Health SKINCARE
Kefir probiotics are the hit new ingredient in baby products
l Research shows that most parents in the UK use organic, natural skincare products on their children. The latest natural ingredients to break into children’s skincare in the UK are kefir probiotics. With the increase of kefir products on the market and kefir lotion topping the Made for Mums 2018 newborns, babies and toddlers award for skincare products, it’s time to investigate what benefits kefir has for our children’s skin. Kefir is a fermented milk drink that is said to promote well-being. Made from kefir grains (naturally occuring bacteria) left to ferment in milk, it is still given to children throughout eastern and central Europe. The current trend for all things fermented explains some of the appeal of kefir as an ingredient for skincare products. However, it’s benefits go further than simply being a fashionable product. Whilst the kefir ferments, bacteria called probiotics are produced. Probiotics are helpful to our bodies and kefir grains are thought to contain around 30 different kinds of them. Skincare products which include kefir grains boost the probiotics that we already have in our skin, leaving it better nourished, protected and balanced. Speaking to Glamour magazine, Dr. Anjali Mahto, consultant dermatologist at the Cadogan Clinic, reports that probiotics: ‘are known for their calming effects on the skin by harnessing a surge of good bacteria to help cells flourish’. Any naturally occurring beauty product that has managed to stand the test of time is worth a try, so I for one will be looking out for children’s skincare products which include kefir probiotics.
HEALTH
New ‘healthful’ drinks aimed at children and adolescents l With April’s sugar tax now in full swing, soft drinks manufacturers are on a mission to find fresh ways to sell drinks - and our children and adolescents are their biggest targets. UK parents want healthy drinks for their children, and soft drinks manufacturers have taken note with a new focus on so-called ‘healthful’ drinks - water-based drinks aimed at children, with added flavours, vitamins, or other nutritional extras. Can we trust these new water-based drinks aimed at our children and adolescents? Studies into the significant rise in the number of people buying flavoured water across the UK over the past few years have demonstrated why our best option is to find ways to flavour our children’s water naturally, ourselves. With reports exposing the large amounts of added sugars that flavoured waters often contain, sometimes totalling up to three teaspoons of sugar, many of these water-plus drinks have been found to be little better than fizzy pop. Additionally, any claims of nutritional benefits from added extracts, vitamins or
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minerals, will only be tiny. Although we may find that offerings post sugar-tax are a little more forgiving, the safest bet is still to create your own. By simply covering sliced fruit with water, (press down on the fruit a little before you add the water), you can easily create your own flavoured water, which you can keep in the fridge for a few days. Water flavoured with pineapples, raspberries, blackberries or citrus fruits is guaranteed to be a hit with the children – they could even devise their own special recipe.
MENTAL HEALTH
Gaming - can a solution be found that suits both child and parent?
l Parents across the UK are facing an increasingly complex battle over their children’s gaming. As manufacturers muddy the waters with the addition of social elements to games aimed at children, like Fortnite, how do we find a practical answer that can please both children and parents? What was once a gaming problem has now become an issue of peer pressure and social exclusion. Gaming has become a social event. Particularly for boys, but also for girls, children’s conversations today do centre around last night’s shared game. Thus, it is no exaggeration when our children declare that they will be completely left out if they are not part of the most recent group game. With growing concern across the UK over
the impact of social exclusion on our children’s health and well-being, UK mental health professionals are also voicing their concerns. According to the BBC, experts in children’s mental health are very worried about the increasing levels of ‘peer-group pressure’ arising from socialising online. We are thus left with the difficult decision of how to manage our children’s gaming. According to saferinternet.org, the two main areas of action involve talking and planning ahead. What you can do: 1. Discuss the need for boundaries in any area of life, including gaming, with your child. 2. Set a limit for gaming time and consider how phone calls or text messages could be used instead of socialising online. 3. Give 15, 10, 5 and 1 minute warnings before the end of gaming time. Organise the day so that the end of a session is followed by a structured activity, such as dinner time, and limit screen time at least an hour before bedtime. 4. As far as possible, physically remove the device so that it is out of sight when not in use.
HEALTH
Should your child be standing to write?
l Jamie Oliver has a new front in his war on childhood obesity in the UK – the humble school chair. Flanked by a battalion of ‘TV chefs, MPs and health experts’, the government is now under pressure to include stand-up desks in schools. Dr Chatterjee (of BBC 1’s Doctor in the House), told The Times that ‘sitting for six hours a day was bad for children’s backs, as well as their weight’. With standing desks for adults installed in workplaces across the country, how soon is it until our children are using standing desks at school? Speaking to the Times Educational Supplement (TES), Daniel Bingham, co-ordinator of research into standing desks by the Born in Bradford Study and Loughborough University, disagrees with the claims of Dr Chatterjee and others. Instead, Bingham suggests that standing desks allow us more choice about how we use our bodies during the day and encourages us to move around more - which is the key. Further research into sitting at work has shown that it is staying active, rather than the type of desk, that will make a difference for our children’s health. As the TES reports, there is ‘growing evidence to suggest that’ the problem is the act of ‘sitting for more than an hour at a time’, because it ‘can lead to a spike of insulin in the body’, ’which may’ result in ‘diabetes and respiratory problems.’ Indeed, the current suggestion that a standing desk is good for your health may be seen as a marketing tactic. The original purpose of a stand up desk was to enable workers to move around freely during the day, rather than to specifically stand at a desk to work, which in turn can create its own health problems. Rather than an influx of child-sized standing desks, one would hope that the government treads the middle line and explores ways for our children to spend less time sitting to learn and more time engaged in innovative and active learning.
60+ Prime Time GENERAL HEALTH
l As we get older, we worry more about our health. So, what can we expect in our 60’s and how can we keep a check on our overall health? There are many routine checks available which can pick up problems in the early stages, when they are typically more easy to treat. The NHS Health Check comes highly recommended – it is a free check up of your overall general health. Usually taking around 20-30 minutes, a health care professional will ask you a series of straightforward questions regarding your current lifestyle and family history. Your height and weight are recorded, along with a blood test and blood pressure check. Based on the results, the health professional will be able to indicate your chances of getting heart disease, stroke, diabetes, kidney disease and high blood pressure. You will receive tailored advice about how to lower your risk and, if you are 65+, the signs and symptoms of dementia to watch out for. The good news is if you are between ages 40 – 74 and you have not previously suffered from one of these conditions, you’ll automatically be invited for a free NHS Health Check every five years – it’s better to be safe than sorry!
EXERCISE
l It is a proven fact that regular exercise helps to keep us active as we age. Many people manage to stay in shape by just keeping up with their busy lifestyles, but for those who choose not to exercise, the signs will start to show in later life. Lack of exercise is said to be just as deadly as smoking, leaving you vulnerable to major life-threatening diseases like breast cancer, colon cancer, type 2 diabetes and coronary heart disease. It is estimated that inactivity was responsible for 5.3 million deaths across the globe in 2008. So, if you are approaching the big 60 or you’ve already passed that milestone, it’s never too late to introduce exercise as part of your daily routine. It will help you keep your weight under control, increase balance, mobility and muscle mass, strengthen your bones, protect your joints and prevent bladder control problems – it can even help improve sleep and ward off memory loss! A balanced exercise routine should comprise a combination of different types of exercise including aerobic, strength, conditioning and balance. Examples include swimming, tai chi, walking and Kegel exercises. Regardless of your age or how fit you think you are, these exercises will help you become fitter
and healthier, reducing your risk of chronic conditions.
SEXUAL LIFE
l Did you know that sex, for people over 60, can help to reduce the risk of developing dementia and help you to keep fit? Adults who have sex at least once a week have been found to have higher levels of immunoglobulin (also known as IgA) in their body which helps to fight the common cold and flu. If you are feeling down, then sex is the perfect remedy according to researchers at Trinity College, Dublin. They found that couples who maintained a healthy sex life in later life were less likely to feel depressed and more likely to feel positive about ageing. Sex at 60 can also halve the risk of suffering a heart attack or stroke, and a study has found that women who orgasm at least twice a week are 30% less likely to develop heart disease. So, when you get older, maintaining an active sex life has multiple health benefits.
MENTAL HEALTH
l With over 20% of people aged 60+ struggling with a mental illness, it’s important to understand a bit more about it. The most common mental health problems found in the 60+ age group are dementia and depression, affecting approximately 5-7% of the world’s older generation. Although dementia does affect mental health, in the UK it is not classified as a mental health illness, but a disorder that can cause memory loss and trouble communicating with people. Anxiety disorders are also common, affecting 3.8% of older people. There are many risk factors for mental health problems at any age; however, people in later life are more prone to stressors such as significant ongoing loss of people around them or a decline in their functional ability. To help people with mental health problems, there are a number of different things people around them can do to make sure that they have the support they need. This can include making sure older people have security and freedom, providing social support for older people, allowing them (if needed) to go to programmes to prevent and deal with elder abuse and encouraging them to attend community development programmes.
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WHAT´S ON
Men’s Lifestyle CORONARY HEART DISEASE – TOP MEN’S CAUSE OF DEATH
Coronary Heart Disease (CHD) accounts for 16% of male deaths in the UK and is the single most common cause of death. But many men don’t know what to do to help reduce the chance of becoming one of those statistics. Top tips to reduce your risk include being more physically active and also controlling blood pressure and cholesterol. Maintaining a healthy weight for your body type is also vital to help reduce the risk of CHD. And, if you are a smoker, then cutting out the habit can dramatically improve your chances of not suffering from the condition.
ALCOHOL – HOW MUCH IS TOO MUCH?
Many men enjoy a pint or two, maybe even a whisky. But how many men know how much alcohol is safe to drink and how much is too much? It’s a grey regarding what’s a healthy number of units and what is unhealthy. In addition to this, while the liver can recover from a heavy drinking session, it needs time and most of us don’t know how long that period is. The current recommendation from the government is to drink no more than 14 units a week which is the equivalent of six pints of lager or fourteen 25ml shots of whisky.
HIIT – LATEST FITNESS TREND
High-Intensity Interval Training, or HIIT, is one of the hottest fitness trends for 2018. The idea is that you have a session of 30 minutes or less that includes short periods of high-intensity exercises paired with slower, recovery periods. Sprinting for 15-30 seconds is one example, followed by walking for 45-60 seconds. HIIT workouts are growing in popularity as they are a proven way to get fit and fast, fitting in conveniently around busy work schedules. However, don’t overdo it – due to its nature, continuous sessions of HIIT can cause both long and short term body damage. Everything in moderation and remember those all-important rest days to allow your body time to recover.
DEPRESSION IN MEN
Once upon a time, depression was viewed as a ‘woman’s disease,’ but figures show that men are just as vulnerable to it as women. This bias means men don’t always spot the symptoms of
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Some forthcoming events for your diary
AUGUST depression in themselves. Furthermore, the symptoms can present themselves in different ways. For example, studies show women are more likely to display visible signs of emotion when depressed while men are less likely to do so. Men are shown to be twice as likely to experience anger attacks in comparison to women. Men need to learn to recognise the symptoms of depression and to to get help with it. Visit mind.org.uk for further information and resources.
4th Tour de Berkshire, 20 mile family fun cycling in aid of the Cystic Fibrosis Trust 10·00 17·00, The Cottage Inn Upper Bucklebury 5th Thames Marathon – Henley Swim, 14K Challenge Swim, 7·00 am, Temple Island Meadows, River Thames, Henley on Thames, RG9 3DB. 19th Reading Dragon Boat Festival, 9·00 am Wokingham Waterside Centre, Thames Valley Business Park, RG6 1PQ. 0845 293 0897 www.readingdragonboatfestival.co.uk 26th Englefield 10K run in aid of Autism, Berkshire, 9·15am – 12·30pm, Englefield Estate. www.autismberkshire.org.uk
FITNESS TRACKERS – ARE THEY STILL WORTH INVESTING IN?
SEPTEMBER
Fitness trackers have become a common accessory on the wrist of men and women. But, if you are considering whether to buy one or not, then it is worth looking at the features they offer. The best fitness trackers provide a range of features including step counting and movement measuring. They can check your vital signs and even count calories based on your heart rate. You can set them to monitor how well you sleep, and they can sync with other devices such as a smartphone.
HOW MUCH SLEEP IS THE ‘RIGHT’ AMOUNT?
For some people, running on three hours sleep a night is normal. But for most of us, a little longer is needed. Then we are told that too much sleep may be unhealthy. So, how do you find that happy medium where you get the ‘right’ amount of sleep? Not only do you need to consider how long you sleep but also the quality of that sleep. Your age, lifestyle, and health can all have an impact on that ideal figure and means working out a number can be tricky. Someone in their mid-20’s should look to get 7-9 hours sleep while someone over 65 should consider 7-8 hours of sleep a night.
SHOULD MEN HAVE A SELF-CARE STRATEGY?
When we talk about self-care, most people tend to think of it as something that is focused primarily on women. But for the guys, selfcare is still a real thing – so should you take a strategic approach to it? For men, the idea of self-care can be a strange one, but there are lots of ideas and practical ways to do it.
1st Cookham Regatta, The Moor, Pound Lane, Cookham SL6 9SB. 11·00am to 5·00pm. 07773 784541 www.cookhamregatta.org.uk 2nd Maidenhead Half-Marathon, St Ives Road, Maidenhead SL6 1RF. 9·30am – 2·30pm www.purplepatchrunning.com 9th Henley 10K Challenge, Mill Meadows, Meadow Road, Henley on Thames, RG9 1BF www.visit-henley.com 16th The Black Legend Cycle Sportive, 8·00am start, 80 miles, 65 miles or 45 miles. John O’Gaunt School, Priory Rd Hungerford, RG17 0AN. 23rd Emmer Green 10K and Mini-oak Challenge, 10·30 am, Emmer Green Primary School. www.emmergreen10k.org.uk 29th Running4Women, Windsor Women’s 10K, Windsor Great Park, 10·00am www.windsorwomens10k.com 30th Windsor Half Marathon, Windsor Great Park, 10·00am www.runwindsor.com
Depending on your schedule, you could consider a run or a workout. A guided meditation session is another idea. Even going for a walk on the beach or taking a long shower can work as self-care, so the key is to find ways to incorporate these into your everyday life.
HOW DO THE MEN OF 2018 GROOM THEMSELVES?
Men have realised in recent times that they too can enjoy grooming products and skincare ranges. In fact, there are now plenty of big name brands that offer their products specifically for the male face and body. That’s because men’s skin is around 30% thicker than women’s and produces both more oil and more collagen. Grooming and skincare products for men need to be designed to accommodate these differences while still giving the desired result.
Sports & Outdoors OUTDOOR SPORT & EXERCISE IDEAS As hazy summer days give way to falling autumn leaves, beat the winter blues by exercising outside as much as possible. Studies have shown that the positive effects of exercise on your mental well-being are amplified when you go outdoors. From the calming effects of nature to the mood-enhancing properties of vitamin D, taking your workout outside is revitalising, energising and, most importantly, fun. And even in bad weather, that post-workout glow is so much sweeter when you’ve bravely battled the elements. Motivation and energy levels naturally dip during autumn and winter, thanks to the lack of sunlight which increases your body’s production of melatonin - a hormone that makes you feel sleepy. A new challenge in the fresh air can be just the incentive you need to stay fit and healthy during the colder months. Mixing things up with an adventurous sport you might not have tried before is a great way to keep your exercise routine fresh and exciting. Why not give one of these outdoor sports a try and see the benefits for yourself?
STAND-UP PADDLEBOARDING
l This up-and-coming sport is becoming increasingly popular across the UK, with standup paddleboarding (SUP) centres popping up everywhere from our coastlines to our canals. If you’ve never heard of it, imagine standing on a surfboard with a long kayak paddle in your hand and you’ve got the picture. Not only is it a lovely way to soak up the local scenery, it’s also excellent for building core strength and improving balance.
Find your local SUP centre at www.bsupa.org.uk Autumn is a good time to try paddleboarding, as the water is at its warmest after the hot summer months. However, the fun doesn’t end when things turn cooler. You can happily paddleboard all year round with a good wetsuit and a sense of adventure. Experienced paddlers can even get away with just thermal layering, as the chances of going in the water are lower once you have learned the basics. Stick to calm waters like lakes to minimise the chances of a chilly swim and stay close to shore in case you do fall in.
MOUNTAIN BIKING
l This exhilarating sport can be enjoyed all year round, in all weathers. You’ll even see some mountain bikers heading out in deep snow, which is testament to how addictive it is! Dry summer trails can, surprisingly, be more slippery than
muddy ones, so embrace the wetter conditions and head out to join the action. Starting out at a dedicated trail centre is the best bet for beginners. You’ll find a variety of marked trails catering to all abilities. Start out with novice friendly green and blue trails before tackling the technical features you’ll find on red and black trails. It’s worth looking out for professional tuition days and social rides running in your area. A few pointers when it comes to your technique can make all the difference to your confidence and skills, while making new friends to ride with will help you stay motivated. British Cycling have lots of helpful tips on their site www.britishcycling.org.uk/mtb
GEOCACHING
l Particularly popular with families, geocaching is a fantastic way to liven up winter walks and runs. Think of it as a digital treasure hunt. The aim is to find small treasure boxes, or caches, scattered across the UK, using your phone’s GPS to navigate. All you need is your smartphone and a free geocaching app, available for both Apple and Android phones. Caches are located everywhere from beaches to mountains, with many hidden in our beautiful National Parks. A competitive day of speed-geocaching with friends will get your heart pumping, or simply use the excitement of treasure-hunting to stretch out those family walks for a few more miles. This is an accessible sport that all ages will love. Find out more at www.geocaching.com
HEALTHY READING MAGAZINE 11