Healthy Reading Magazine issue #13

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 13 £1.99

SKIN CARE

SEASONAL FOOD

AN OVERVIEW OF SOME OF THIS SEASON’S BEST OFFERINGS

MEN´S LIFESTYLE

O N

BAH HUMBUG TO THOSE COLD DARK MORNINGS

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HOW TO OPTIMISE YOUR TRAINING ROUTINE THIS WINTER

W H PA AT G ´S E

WELLNESS LIFE

WOMEN´S LIFESTYLE WINTER

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Editor’s

S

Word

horter colder days may make you feel less like getting outside. I for one am not a fan of dark damp days. However, the quote from Billy Connolly “There’s no such thing as bad weather, kust wrong clothing” springs to mind, and provided I am wrapped up, I do enjoy being outside and embracing the colder days. If you prefer to stay indoors and take time for yourself, away from everyday pressures, then this issue is packed full of articles for everybody and crammed with ideas for the winter season.

We take a look at our local environment and how much fun it can be to explore our local parks.

For those of you who love exercise and trying different sports we have included a section on sports and activities to give advice about adapting your routine to accommodate the colder days and avoid injury.

We’ve also included a section for women, one specifically for men as well as a section for older people. We also look at the pressures

affecting children and young people and tackling the social media culture.

If eating seasonally is important to you, we have included some invaluable information about different fruit and vegetables, including why brussel sprouts are a powerhouse.

We haven’t forgotten looking after your skin during the colder months using store cupboard products. And for those of you who struggle using certain items, we take a look at some of the items on the market, aimed at making your daily life easier.

Seasons Greetings From the Healthy Reading team

CONTENTS ISSUE 13 4&5

Wellness Life

6

Healthy Eating

7

Ergonomic Life

7

Environmental Health

8, 10, 11 Women´s Lifestyle 12

Child & Adolescents Health

13

60+ Prime Time

14

Men´s Lifestyle

15

Sports & Outdoors

15

What´s On Diary

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 De Carvalho, Rob Doyle, Joanne Whittaker, Sara Martines, Paul Davies, Jennifer F., Kirsty Y., Charlotte T.,Racheal S., Kate R., Carole T., Jonathan S., Victoria E., Elizabeth P.

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.

HEALTHY READING MAGAZINE 3

Wellness Life

By Gabriel De Carvalho

The Fascial System l The fascial system enables all body systems to work in an integrated and unified manner.

Consisting of a continuum of fibrous connective tissue, it permeates the body, surrounding and separating the internal organs and skeletal muscles. This is a limited definition, however, and understanding the role of the fascial system is underpinned by first understanding its function, adaptation and pathology. Adstrum, Hedley et al (2017) define the fascial system as including adipose tissue, dermis, joint capsules, membranes, ligaments, tendons, visceral fasciae and intramuscular and intermuscular connective tissues.

In the field of sports medicine, a more detailed understanding of the fascial system is needed. Injuries to the fascia can result in a significant loss of performance in both recreational exercise and performance sport and lead to the development of chronic disorders such as lower back pain. Injury prevention, rehabilitation and athletic performance can be better understood by looking at fascial adaptation to mechanical loading and biochemical conditions.

Fascial Tissues and Sports Medicine.

The Second International CONNECT Conference took place during 2017 in Germany and was aimed at examining the role and treatment of the fascial system relating to sports medicine.

A major aim of athletes is to return to training safely yet promptly following injury, and injuries to the fascial system can result in a significant loss of performance and long-term musculoskeletal disorders. Examining the fascial system in depth allows clinicians to better understand its complexity and develop treatments and therapies for fascial related sports injuries.

The Fascia at a Molecular Level

Understanding the fascia starts at a molecular level. Factors influencing the fascial cells such as growth or regeneration can result in changes to its structure and homeostasis.

Physiological ageing can lead to alterations in loose connective and fibrous tissues, resulting in pathological changes to the fascial system that result in modification of its mechanical properties, culminating in pain or age-related reduction in strength and range of motion.

Fascial tissues connect skeletal muscles creating a multidirectional network, and local forces can affect adjacent tissues. For example, the knee-joint capsule is influenced by the directly inserted tendons, as well as remote, more distant structures such as the gluteus maximus.

Studies have shown that fascial tissue – such as tendons – can adapt to changes within a week of a loading/unloading application such as that seen during physical activity or performing sports, with changes shown in both size and material within the tendon. This can result in stiffness and soreness early on during the rapid adaptation; however, once the exercise becomes a habitual daily activity the changes within the tendon mitigates any further stiffness or soreness (Wiesinger, et al., 2015).

INJURY TO FASCIAL TISSUES.

Prolonged, excessive loading or trauma

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initiates both micro and macro alterations that may contribute to pathological changes, and these can lead to compromised function of otherwise healthy tissue or mechanical function.

Acute responses tend to be short-lived and reversible, however prolonged or repetitive loading can result in persistent inflammation and tissue damage. These changes are caused by inflammatory responses that lead to fascial injury and fibrosis and are not always limited to the injured/loaded tissues themselves. Cytokines are proteins that are released during exercise or physical activity. Excessive levels of activity can lead to toxic levels of cytokines, resulting in ongoing tissue damage. High levels of cytokines can ‘spill over’ into the blood stream and lead to widespread secondary tissue damage in areas not directly linked to the original region of injury. An example of this is the cytokine ‘tumour necrosis factor’ (TNF). TNF is released in response to an acute injury or excessive activity.

Circulating levels of TNF are elevated in cases of chronic lower back pain, and a recent study has highlighted a relationship between elevated TNF and progression to chronic pain and inflammation (Wang, et al., 2008).

Diagnosing and assessing pathological changes in the fascial system can be done using ultrasound technology. However, this method has been proven to be prone to errors and misinterpretation, and as such, there is currently no gold-standard method for diagnosing and assessing fascial tissue damage.

Treating and Limiting Fascial Tissue Damage

Anti-inflammatory drugs can reduce the inflammatory processes that are associated with fascial tissue injury and fibrosis. The stretching of tissues has also been shown to resolve inflammation, which is why warming up and cooling down prior to exercise or sporting performances is important in reducing the incidence of injury. Manual therapy, such as massage, can help to prevent fibrosis in over-used fascial tissues. However, further research is needed to examine how best to tailor therapeutic interventions based on the individual pathology and type of exercise, and to look at whether additional benefit could be derived from a combination of treatments.

There is research to show that shockwave therapy can aid with fascial tissue healing, while foam rolling (massage) can improve shortterm flexibility and recovery from soreness.

Manual therapies such as massage, osteopathy or physical alignment of the body are used frequently to improve regeneration of fascia tissues; however the efficacy of these therapies remains to be validated.

Future research is needed to provide more conclusive evidence on the best treatment options for fascial tissue regeneration and injury.

REFERENCES: Adstrum, S. et al., 2017. Defining the fascial system. Journal of Bodywork and Movement Therapies, 21(1), pp. 173-177. Wang, H., Schiltenwolf, M. & Buchner, M., 2008.

The Role of TNF-a in Patients With Chronic Low Back Pain - A Prospective Comparative Longitudinal Study. The Clinical Journal of Pain, 24(3), pp. 273-278. Wiesinger, H.-P., Kosters, A., Muller, E. & Seynnes, O., 2015. Effects of increased loading in vivo tendon properties: a systematic review. Medicine & Science in Sports & Exercise, 47(9), pp. 1885-1895.

HOW TO OPTIMISE YOUR TRAINING ROUTINE THIS WINTER l Ah, the joys of a British winter! Short days, long nights and temperatures cold enough to make a snowman shudder – it’s easy to see why many people would rather hide under the duvet than hit the training track. However, just because the mercury has plummeted, that doesn’t mean your fitness levels need to as well. In fact, it would be a crying shame to squander all of the good work you put in over summer just because of a few icicles and a little slush.

Having said that, it is important to recognise that the colder temperatures affect our bodies in different ways than they do during the rest of the year, especially when exercising. As such, it’s essential that you remain aware of the various pitfalls and perils of wintry weather – as well as taking advantage of its benefits – when putting together a training programme guaranteed to help you get the most out of the off-season and come back next year fitter than ever.

WINTRY WARNINGS

Aside from being generally conducive to outdoor activity, winter climates can also pose health risks to those who exercise without caution. It is not advisable to expect that your body will be able to cope with the same exertions as it does during summer, for a number of different reasons. These include: l Muscle tightening. In colder weather, our muscles and tendons are forced to work harder to achieve tasks that would be easier in warm conditions, causing them to lose heat in the process. This results in them tightening up and losing their flexibility, which can enhance the likelihood of muscle strains and tears. l Cardiovascular stress. A drop in temperature leads directly to constriction of our blood vessels and a simultaneous increase in blood pressure. This makes it more difficult for blood and oxygen to reach the heart, placing a greater strain on it than normal. As a result, excessive exercise in cold weather can develop or exacerbate heart problems. l Respiratory difficulties. Have you ever noticed that colder air seems more difficult to breathe?

That’s because it is. Athletes training in winter often find themselves suffering from coughs, wheezes and shortness of breath far more commonly than they do in the summer. Those with asthma are advised to take extra care, since cold air and exercise both irritate its symptoms independently, so working together they can be far more dangerous. l Hypothermia and frostbite. While these are both extreme conditions that are unlikely to befall you, don’t let that fool you into thinking you’re invincible. Make sure you maintain a stable core body temperature at all times when exercising outdoors by covering up your extremities (especially fingers, toes and ears) and dressing in layers.

COLD COMFORTS

Of course, it’s not all bad news when it comes

to winter training. Exercise is known to help boost levels of serotonin and endorphins in the body, both of which work to combat the effects of seasonal affective disorder (SAD). As the condition affects one in three Britons, following a regular training routine in the colder months can be a great way of pushing on through until the spring.

Meanwhile, colder temperatures might not be much fun when starting your workout, but they can actually be conducive to more intense exercise as you progress. That’s because a lack of humidity and stifling heat, coupled with the

bracing effect of a chill in the air, can stimulate your muscles and your mind, helping you to focus on achieving your short- and long-term goals with regards to your fitness.

Finally, winter is the perfect time to close the gap on your rivals. The temptation to slack off during the cold season is one that affects us all, and inevitably some of your fellow fitness enthusiasts will succumb. Whatever sport you practise, leveraging the downtime which many others indulge in to your own advantage can help you come back next year better than ever and raring to go.

EXERCISE INSPIRATION

Keen to keep in shape this winter, but unsure how to go about it? Here are a few ideas for different exercises and sports you can pursue over the frosty months. Remember, everything in moderation is best for mind and body, so mix up these activities to give yourself a full workout and stay stimulated throughout.

1) Snow running. The white stuff not only completes many people’s idea of the perfect Christmas, it also provides superb resistance training opportunities. Similar to running on a sandy beach in summer, a jog through the snow can raise your heart rate and work your calf muscles far more than your average circuit.

2) Skiing and skating. They might not be activities you’d normally indulge in, but both skiing and skating can be hugely enjoyable sports that give you a proper workout at the same time. Skiing is great for working all parts of the body, burning

calories and beefing up your endurance, while skating can be a fun way to improve balance, agility, flexibility and core strength.

3) Treadmill training. When the weather becomes too inclement to venture outside, don’t abandon your training routine altogether!

The humble treadmill provides a superb and steadfast alternative to exercising al fresco.

Incorporate one or more of the pre-programmed runs into your weekly routine to avoid the harshest weather.

4) Swimming. Given the mildness of the British summer, it’s unlikely you’ll partake of outdoor swimming during any part of the year, so winter shouldn’t affect this form of exercise too much.

As well as building cardiovascular endurance and defining muscle mass, it can also help to control cholesterol levels, reduce blood pressure and boost your central nervous system.

REMEMBER TO REST

Of course, rest and recovery remain integral parts of any training routine, even if you find yourself doing less exercise than during the summer months. Make sure you end any session with several minutes of stretching and cooling down to avoid cramps, strains and other unnecessary injuries, and schedule in enough off-days to allow your body to recover and grow.

Don’t hibernate – but don’t go hell for leather, either. As with all things, a happy medium is the best way to optimise your training schedule this winter and beyond.

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Healthy Eating SEASONAL FOOD: WINTER

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lthough the long winter months do not immediately conjure images of lush, green vegetables and bright, gleaming fruit, there are plenty of wonderfully nutritious foods in season now.

Read on for a tantalising overview of some of this season’s best offerings, full of the essential vitamins and nutrients that you need to remain in good health throughout the winter.

BRUSSELS SPROUTS

A winter icon packed with vital vitamins

l Brussels sprouts have gained new levels of respect in recent years. Indeed, these nutritious green gems are full of essential vitamins and nutrients that we need all year round.

No longer the laughing stock of the Christmas table, the humble sprout is now recognised for its many health-giving properties. From stir-fries to salads, roasts and pizza, the secret is to keep them crisp and crunchy.

One of the most nutritious cruciferous vegetables, sprouts are packed with vitamins C, A and K. These mighty vitamins keep our cells protected and help our wounds to heal.

Promoting strong bones and teeth, vitamins A and C are key supplements for good health.

Keeping our skin, blood vessels and cartilage in good condition, it is easy to see why a regular helping of sprouts is so beneficial.

Full of body-boosting antioxidants, Brussels sprouts can also help to keep our immune systems strong through the long winter months. Great for our cardiovascular health, sprouts contain plenty of potassium, folate and iron for healthy blood transportation and optimum heart function.

Working yet further to keep your gut in good order, high in fibre and anti-inflammatory, sprouts do even more for the body as they assist digestion and fight disease too.

PERSIMMONS

Festive fruit bursting with minerals l A winter fruit full of essential minerals and beta carotene, sweet persimmons are a great addition to your winter fruit bowl.

A beautiful, bright orange fruit, with a soft, smooth flesh,

persimmons are at their best during the winter months. Enjoy them when they are ripe, on their own, in a salad or as part of a delicious dessert.

High in beta carotene, which gives the persimmon its rich orangey-red glow, these fruits contain a powerful antioxidant which is converted into vitamin A by the body Vitamin A plays a crucial role in building strong vision and bolstering brain activity. Once you add their restorative properties for our skin and support for our immune system, it is easy to see why persimmons are bursting with benefits for our health.

Rich in energising vitamin C and minerals (including manganese, sodium, magnesium and calcium), this golden fruit will also help to keep your body fighting fit whilst building strong bones and a healthy heart.

Brimming with fibre and low in fat, persimmons are crammed with many protective antioxidants, including phenolic compounds which may help to fight cancer.

JERUSALEM ARTICHOKES

Sophisticated roots, rich in iron

l Warm and comforting, Jerusalem artichokes are a nutritious way to add variety to your root vegetables during the winter months. Brown and knobbly, these economical tubers are a great source of vitamin B1 and iron, crucial to keep the important parts of your body in good health.

Used in the same way as potatoes and parsnips, you can boil, mash or roast Jerusalem artichokes. A slightly sweet carbohydrate packed with lots of flavour, add them to any dish raw or cooked for an interesting twist.

Loaded with much-needed minerals, these delicious roots will help you to stay energized despite the cold. Containing plenty of iron, essential for the production of healthy red blood cells, these tubers will help to ensure that your body gets the iron that is needed for the transportation of life-giving oxygen all over the body.

With a lower glycaemic index than potatoes, Jerusalem artichokes contain fewer carbohydrates, making

them better for blood-sugar levels.

Abundant in potassium and vitamin B1, these flavoursome roots help to keep your muscles, brain, heart and nervous system healthy, whilst aiding digestion.

CRANBERRIES

A juicy boost of powerful antioxidants

l From the same Ericaceae plant family as the blueberry, cranberries are bursting with goodness that goes beyond the festive cranberry sauce.

These juicy, gleaming red berries have been prized for their healing properties across America and Canada for hundreds of years.

Both sweet and tart, cranberries are a wonderful, nutrient-rich addition to cakes, biscuits, desserts, drinks and sauces.

Like blueberries, cranberries are abundant in anti-inflammatory phytonutrients, including proanthocyanidins and anthocyanins, which can help to keep the joints, heart and stomach in good working order.

Delivering a huge dose of potent antioxidants, including polyphenols and the anthocyanidins from which they get their ruby red colour, cranberries support the body to fight disease.

Full of fibre, vitamin C and manganese to strengthen immunity, cranberries are just as useful to our bodies as blueberries. These dynamic berries help to maintain a healthy gut, stimulate healthy skin and prevent the spread of toxins.

APPLES AND SAUSAGES IN CIDER

By Paul Davies INGREDIENTS

• 12 good quality pork or vegetarian sausages • 3 medium eating apples, halved widthways and cored (no need to peel) • 2 large onions, peeled and cut into wedges • 100g raisins, soaked in cold tea (or apple juice) • 200 ml dry cider or unsweetened apple juice • 1 tbsp brown sugar • A little plain flour • Thyme sprigs

METHOD

1. Heat the oven to 170 °C 2. Brown the sausages in a little oil in a shallow casserole dish, then remove and set aside.

3. Brown the onions in the dish. Drizzle over about 2 tbsp olive oil then add some flour and cook gently for a minute or two. Gradually add the cider or juice, stirring well, then add the thyme sprigs.

3. Return the browned sausages to the dish, together with the apples

Serves 4/6

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(cut side up). Scatter the sugar over the apples.

Add the raisins and their soaking liquor. Lightly season – no salt is needed.

4. Bring to a simmer on the hob, then cover and transfer to the oven. Cook for about 30 minutes, then remove the lid and cook uncovered for another 30 minutes or so – the liquid should have formed a thick sauce.

5. Serve with mashed potato and some green cabbage.

Ergonomic Life ‘EASI-GRIP’ ERGONOMIC KNIVES

l Arthritis and a number of other conditions can make the everyday task of cutting difficult and painful for many. Traditional knife design places strain on the wrist by stretching tendons in the upper wrist and compressing tissue in the lower.

Ergonomically designed knives place the hand and wrist in a neutral, stress free position which protects joints but also enables the user to exert more power with less effort. The cutting action is different from that used with standard knives and requires some adjustment. However, users re-port that it is much easier to cut, especially items such as bread and vegetables which can be otherwise challenging. Quite apart from making life easier for those with existing limitations, they can protect joints and prevent injuries.

The ‘Easi-Grip’ range caters for most uses in the kitchen. They are stainless steel with plastic non-slip grips. A set of 3 is available for £29.95.

STOCKIST: Peta UK Ltd Tel: +44(0)1376 573476 Email: info@peta-uk.com Web:

www.peta-uk.com/shop/easigrip-set-3knives

‘RADIUS’ GARDEN TOOLS

l Gardening is enjoyed by people the world over but can be taxing, especially on hands and upper limbs. Gardening tools are now designed to maximise grip, strength and the power exerted for effort whilst reducing wrist stress.

Four out of five gardeners are reportedly injured every year while gardening, and the US Occupational Safety and Health Administration (OHSA) reports that 75% of all cumulative stress injuries are to the wrist and hand. Many of these injuries can be prevented by better tool design.

The design of the ‘Radius’ garden tool range is based on contemporary ergonomics research, and the ‘Natural Radius Grip’ is patented. The resulting set of lightweight implements prioritises functionality and user comfort.

The range is manufactured in the USA, and individual items sell between £9.95 and £12.50 and a set of 4 of the most popular tools is available for £34.50.

STOCKIST: designed2enable Tel: 0800 772 3771 Web: www.designed2enable. co.uk www.designed2enable.co.uk/

radius-garden-tools-o45.htm

I-SPIRE SERIES TABLET SUCTION STAND (F-SUCSTAND)

l With the proliferation of computer tablets and smartphones, our technology usage has gone from desktop-based to hand-based.

The body’s effort required to statically hold the torso while the hands do their work, particularly when the user is standing, is considerable. Given the extended periods of time individuals can spend using their technology, it is not surprising that aching backs, shoulders and arms, as well as fatigue are a common experience.

The ‘Tablet Suction Stand’ is a compact item that holds a tablet in place on any smooth, flat surface, leaving the user to relax while browsing.

This item is small enough to fit into a handbag or briefcase, and portable enough to take along to wherever the user needs to set themselves up. The stand holds the tablet at a 20 degree incline for comfortable viewing and the unit can accommodate tablets up to 9.5 mm thick. The Fellowes Suction Stand (product code 9384802) sells for £28.78 excluding VAT. STOCKIST: Osmond Ergonomics Tel: 0345 34 50898 Web: www.ergonomics.co.uk

Environmental Health

By Natalie Ganpatsingh Director, Nature Nurture CIC www.nature-nurture.co.uk and Nature Lead, Intelligent Health Ltd. (This article has been modified for print. The article in full can be read at www.healthyreading.co.uk)

A DOSE OF NATURE l If you’re lucky enough to live in Reading, nature really is on your doorstep and you’re just a few steps away from woodlands, meadows and waterways.

Despite growing up in urban Reading, I was lucky to have a nature-rich childhood. We were allowed to roam; to play in the natural environment, unsupervised, whatever the weather. Thanks Mum, Dad and the 1970s.

Nowadays sedentary indoor activities are the order of the day. Children spend less time outdoors than prison inmates. (1) Stress, depression and obesity are on the rise. Many have wrongly assumed that we have evolved into urban-dwellers.

“Imagine if there was something you could do that would improve your health and wellbeing, enhance your cognitive performance, lower your blood pressure and boost your immune system available for free whenever you wanted it?”

In 2011 I set up ‘Nature Nurture’ with a mission: Connect the people of Reading with their nature and heritage. After mapping Reading’s natural spaces, I trained as a Forest School leader and won grant tenders to enable workshops in Reading’s wild spaces, for free. Connecting people with nature increases physical activity, supports mental health & wellbeing, strengthens communities, tackles social isolation and increases pro-environmental behaviour. In 2016 we achieved a Pride of Reading Award.

We collaborate with Friends of Parks, community food growing and conservation groups, all eager to engage the community. Our Family Wild Days attract 200 to 500 people, with activities including bug hunting, den building and foraging. Thanks to funding from Catalyst Housing Ltd and The Conservation Volunteers, we have delivered Forest School, teacher training and a conservation club that seeks to improve habitats for priority species at Dee Park’s Lousehill Copse, whilst boosting health and wellbeing. Vodafone staff took part in our ‘Greenspace Challenge’, fulfilling their Corporate Social Responsibility objectives and reaping the benefits of being active in nature. Our older people project combined socialising, tea and cake with conservation activities. It’s a win-win for people and nature.

HI-TECH, HI-NATURE

Technology can be a conduit between humans and nature. Our Talking Trees project for the Woodland Trust involved Raspberry Pi computers and motion sensors built into bird boxes triggering poetry beside Tower Bridge in London.

Our most recent nature tech venture is our collaboration with travel tech company ‘YourTour’. Our woodland trail brings to life wildlife and history through immersive audio. Our next venture is the ‘Wild Workout’, featuring a series of fun activity circuit stations, with friendly animals ‘appearing’ in school grounds, heritage sites and parks through augmented reality.

So what are you waiting for? Go on - Take a Walk on the Wild Side...

TOP TIPS:

Use Google Maps to check out nature near to where you live, work or go to school. You can use the ‘walk’ or ‘cycle’ option and see which nature spaces your route takes you. l If you need to take the car or catch the bus, alight a few minutes from your destination and walk through a green space or along the towpath for part of your journey. l Integrate a wild walk into your daily commute and remember - detours are good. l Take a break in nature - you’ll come back to your desk less stressed and more energised to deal with the afternoon’s challenges. l Make Reading’s parks, woodlands and waterways your day out adventure sites! l Resist the urge to make children walk continuously - if you find a place for adventures let them play; climb trees, jump over streams and build dens...and get muddy! l If you pick children up from school, how about a ‘Wild Wednesday’ each week where you meet up with other families in the wild? Play parks are great but children can make up their own adventures in the woods! l If you have an elderly relative, find a nature space with accessible pathways and encourage them to spend time outdoors with a gentle walk. l Join in, Feel good with ‘The Conservation Volunteers - Berkshire’; they offer plenty of opportunities around Reading. l Rain? Snow? Cold? No problem - don’t let that deter you from exploring our Grey and Pleasant Land! As Billy Connolly famously said ‘There’s no such thing as bad weather, just the wrong clothing.’ l

1.

‘Dirt is Good’ campaign survey, Guardian Article, 2016 https://www.theguardian.com/environment/2016/mar/25/ three-quarters-of-uk-children-spend-less-time-outdoorsthan-prison-inmates-survey

HEALTHY READING MAGAZINE 7

Women’s Lifestyle KEEPING A HEALTHY DIET FOR YOUR BODY THROUGH WINTER

While fruit bowls and salads appeal through the warmer summer months, there’s something about this time of year that pulls most people towards the “comfort food” of heavier dishes, often laden with carbohydrates and calories.

However, this is the time of year when your body really needs you. It’s important to feed your immune system with the right ingredients to keep your body healthy. If you’re a fan of stews in winter, load them up with Vitamin C by adding lots of tomatoes, sweet potatoes and red peppers. Where possible, add spinach to boost your zinc levels, helping to ward off the dreaded cold and flu of the season.

DARKER EVENINGS MAKING YOU FEEL LOW?

It’s easy to feel a little down in the dumps when summer draws to a close and daylight savings mean darker evenings. If you feel like hibernating away for the winter, or even a little like you’re experiencing jet lag now the nights are starting before you even return home from work, you’re not alone. An important way to combat the darker evenings is to ensure you get enough sunlight during the day. Try and start your day a little earlier and get straight out of bed, resisting the urge to snooze. The natural daylight is good for you and the more you can get outside and enjoy it, the better you’ll feel in the evenings.

THE SIMPLEST MAKE-UP TREND YOU’LL EVER TRY

While makeup trends might not always be the top of our priority list, if there’s a supersimple style trend that can update your look with minimal effort and maximum effect, it’s probably worth a go, right? While makeup trends of late have been labour intensive and time-consuming, such as contouring and eyebrow thickening products, this quick fix will give your makeup look an on-trend update in the blink of an eye. Simply take your favourite eyeshadow palette and, using your fingertip only, add a dash of colour to the inner eye, dabbing slightly to produce a soft fade. With natural lids and a pop of colour or shimmer at the inner eye, you’ve nailed a huge trend from this season in under 10 seconds.

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WHY WINTER DATING COULD BE YOUR BEST DATE YET

There’s something cosy and snuggly about wintertime and it comes with glasses of red wine by the fire, holding hands on a brisk evening walk, and whipped cream on a hot chocolate clinging sweetly to the end of your nose. All things which lend themselves perfectly to dating. So, if you’re currently on the dating scene and worried wintertime might slow down your dating schedule, think again. There’s plenty of cosy dates you can plan during the colder months. Ice skating can be a great way to cross the physical boundaries of a new dating prospect in a non-sexual way, or why not invest in a picturesque carriage ride, complete with blankets and champagne, for some oldschool romance? Mini bonfires and s’mores can be a fun way to bond or why not batten down the hatches and spend the evening cosied up in the kitchen cooking your first meal as a team? Try something other than a normal dinner and drinks date you’ll find winter can be more romantic than you ever imagined.

A NEW WAY TO REMEMBER YOUR PREGNANCY?

Whether it’s commissioning an elegant nude photoshoot of yourself and your bump during your final weeks in pregnancy or documenting your journey through a blog, most women want a special way to reminisce over their nine-month period with child. A trend that is growing rapidly in popularity is pregnancy belly casting, which is a completely safe process. There are even kits to cast your bump at home now, allowing you to keep forever a 3D vision of your pre-baby shape.

IS HOT YOGA THE BEST WAY TO WARM UP THIS WINTER?

If you’re already feeling the winter blues creep in, there’s a class you can take to really turn the heat up: hot yoga. Practising yoga at between 30 and 40 degrees Celsius, hot yoga gets you out of the chilly winter air and into a class that is sure to raise your temperature, for an hour at least. Keeping your joints supple, sweating out any over-indulgences that may have happened over the weekend and rebalancing the mindset for a more positive outlook, hot yoga might just be the way to overcome the turn of the winter weather. It’s always a good idea to consult your GP before embarking on a new fitness activity if you have any pre-existing conditions or are currently pregnant.

MAKE ROOM FOR YOUR WORK FRIENDS

Ambition and focus are key for success in the workplace. However, a recent study from Gallup Business Journal has revealed that having a best friend and deep social connections at work are incrementally important to not only your happiness at work but also your success. The study showed that people with a “best friend at work” were seven times more likely to be engaged with their job and produce higher quality work. Unfortunately, the study says that only 30% of people actually have a work best friend. So, what can you do? Take the time to invest a little more in your closer work colleagues. Extend the conversation a touch further than your normal greetings and maybe you’ll find a little more happiness and a lot more success whilst on the job.

Women’s Lifestyle WINTER SKIN CARE

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s soon as the clocks go back, we know winter is coming. And while we bundle up our bodies against the wind, rain, sleet and snow of a typical British winter, the skin on our faces often takes the brunt of the elements. It can become tight and prone to cold sores, rosacea and impetigo, amongst others. Existing conditions, like eczema or psoriasis, may also worsen. Overall, our skin has the largest surface of any single organ in the body, and when intact, it forms an efficient barrier against diseases and infection.

So, how can we protect our faces in winter?

Let’s start by raiding the store cupboards.

Olive oil and honey, combined with brown sugar or oatmeal, both make excellent

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exfoliating facial scrubs, gently rubbed into damp skin and washed off with warm water.

Oatmeal can also be added to mashed banana or avocado and plain yoghurt for moisturising and revitalising face masks.

Our circulation can become sluggish, so exercise regularly, ideally outdoors, to bring colour to the cheeks and a sparkle to the eyes. Although it may sound strange, we risk sunburn in winter as well as summer, so don’t forget the sunscreen or a hat.

Dehydration is a major problem in winter. Although it seems counterintuitive when it’s pouring down outside, we need plenty of fluids.

Water is the obvious option, but herbal and green teas, brimming with antioxidants, are also beneficial.

Our eyelids may need more TLC than the rest of our face. The delicate skin here is extremely vulnerable to itches and irritation, so pop the kettle on and make a cup of tea. Remove the tea bags, squeeze, make sure they are not too hot and apply one to each closed eye for a few minutes.

Our lips can also get dehydrated and chapped. For lovely lips, smooth on a little honey; or try beeswax, glycerine and rose water, usually available at local chemists or health food stores.

Central heating also plays havoc with the moisture levels in our skin. A few drops of essential oils in a diffuser, a traditional oil burner, or a stable heat-proof bowl over a fixed radiator may help to counteract this.

If you’re unsure which oils to use, rose, neroli, frankincense and myrrh are particularly restorative and preservative.

Geranium, lavender, Roman or German camomile and ylang-ylang offer affordable choices. Tea tree can help combat flaking and tender skin, fungal infections and some acne. Many skincare products include at least one of these. You must dilute essential oils before using on your skin: 5 drops or fewer in total to 15ml of carrier oil.

One of the gentlest carrier oils is jojoba, nearly identical to skin sebum. One NHS hospital suggests sunflower oil for scarring after burns; calendula (marigold) oil can also replenish lost moisture, and recently argan oil has taken over from coconut oil as the somewhat pricey ‘new kid on the block’.

So, for healthy winter skin, drink; moisturise; raid your cupboards; and consider essential oils. And before we know it, Spring will be here.

HOW A FRAGRANT HOME CAN HELP YOU SELL IT

By Samantha Scriven

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hat’s the first thing you notice when you enter someone else’s home? The front door? The light? The wallpaper?

Whilst you may notice all of that with your eyes, it is actually our nose that sends us our very first message when entering a property.

The first thing most people notice when entering a house is the scent. Good or bad, every home has a scent, and that scent is often indiscernible to the home owner. This is because our noses adjust to smells we are accustomed to.

Our sense of smell was originally a tool for our protection. Back when humans were more primitive, our noses could tell us if a berry was poisonous; if meat was “off”; if animals were near; or what the weather was doing. If you’ve ever been outside just before a storm comes, then you’ll recognise this.

These days, our noses are less of a survival tool, but are nonetheless vital to our life balance and even our mood. When you enter your own home, you can’t smell it because your nose tells your brain “we’re home” and no further olfactory work is needed.

Our sense of smell has a huge emotive effect on us and can lift our mood entirely when we find a smell that puts a smile on our face.

Scent can relax us, comfort us, revitalise us and even help us to go to sleep.

a feel-good scent, so choose something with citrus or herbal notes, such as HUMOS Uplifting Basil, HUMOS Purity with its sharp grapefruit and berga-mot or HUMOS Summertime, with its hints of mint and citrus.

By scenting each room differently and moving the home fragrance products from room to room in rotation, you will soon be able to smell your home and decide on the right scent for visitors and viewers.

WHICH PRODUCT IS BEST?

Choosing between reed diffusers, room mists and candles is purely a matter of personal preference since they all do a similar job. However, many people enjoy the ambience that lit candles bring to a room, and wood wick candles even offer a slight crackle like a wood fire. Candle fragrances spread gradually around a room, and a good scented candle will even give off scent when unlit. HUMOS candles are made with pure essential oils, which is why customers come back time after time.

Reed diffusers are unlit sticks with absorbent

surfaces that allow the essential oils to seep up the shaft and fragrance the space around it.

They work especially well in small static areas of the home where you walk past them such as hallways and stairwells. We recommend HUMOS Happiness as a reed diffuser with its refreshing zing of bergamot, geranium and lavender.

Room mists are best for instant fragrance, although when they are made with essential oils as all HUMOS products are, lasting power is far better than those made without. HUMOS Room mists come in attractive gold spray bottles that can be sprayed at any time for a pick-me-up. We recommend HUMOS Liquid Sunshine with its zesty citrus notes of tangerine and lemon.

OVER TO YOU

So now you know how to scent your home and how to recognise the scent of your home.

Remember, the golden rules are simple: keep changing it and use different products for different areas of the home. Swap them around and you’ll be able to enjoy the mood-enhancing properties of a beautifully fragranced home.

SO HOW DO YOU CONTROL THE SCENT OF YOUR HOME?

When you are selling your house, it goes without saying that it should be as clean as possible and immaculately turned out for potential buyers.

But what if your house has a scent that you’re so accustomed to that you can’t smell it anymore?

THE ANSWER IS EASY

Keep changing it. When the scent of your home changes, your nose will begin to react to the changes and you will be able to smell your own house. This can be achieved with candles, reed diffusers, room mists, and of course, a few open windows to let in the fresh air.

Uplifting fragrances are recommended as

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Child & Adolescents’ Health By Joanne Whittaker ANXIETY

l As primary school children have spent the last term settling into their new year groups, many parents have already attended meetings to discuss their child’s progress and preparations made for assessment later in the year. With 33% of children experiencing diagnosable mental health issues such as anxiety and depression (Young Minds) and the number of families opting for Home Education in the year preceding SATS assessment increasing by 179% (The Daily Telegraph), now is a pertinent time to address anxiety caused by standardised testing. With children as young as four feeling the pressure to achieve according to NASUWT’s 2017 survey of teachers, every child could find themselves in need of support. The usual mantra of “just try your best” trilled by parents and teachers alike does not seem to counteract the perpetual, yet subtle hints given to children that these tests are big news. Children become acutely aware of their continual assessment, levelling and ranking, although they will often not admit to feeling overwhelmed or lacking in self-confidence.

However, there is a lot we can do to support our young children suffering from anxiety: l Resist repeating, “just try your best”. This still allows for the possibility of “failure”. l Show children positive examples of why getting lower grades may not be the end of the world. Provide examples of successful people from all academic backgrounds and discuss the diverse skills that contribute to “success”.

Whilst it is desirable to achieve academically, this should not be at the cost of their mental health; kindness, communication and creativity are all important skills too! l Tutors can be a worthwhile investment, either as a short term or long-term commitment; often children will gain better understanding of topics having things explained from another perspective and regain confidence. l Ensure your child has leisure time. If homework is too intensive speak to your child’s teacher; the school will be keen to work collaboratively and may suggest reading selfchosen books as opposed to reading schemes or offering in-class support where needed. l If your child is really struggling with anxiety seek support from your child’s teacher, family GP or school nurse and look at reducing sources of pressure. SATS examinations are not compulsory and you can opt out. With 9 out of 10 teachers believing SATS are detrimental to a child’s mental health (National Education Union), you will find teachers keen to work with you to reduce your child’s anxiety. l Ensure your child is well rested, hydrated, eating regularly and enjoying plenty of fresh air and social interaction. l Focus on the many positive abilities and skills your child has and enjoy quality family time together, particularly in the build-up to any assessment period.

AUTISM

l There are around 100,000 children diagnosed with autism in the UK: roughly 1 in 100 (Beyond Autism), with many more considered to be prediagnosis, awaiting panel reviews. Autism is a hidden disability, and whilst it covers a hugely diverse spectrum, with each child or adult having a unique and personal experience, there are

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some symptoms commonly associated with autism which include finding transitions (changes in routine or situations) and sensory experiences challenging. As winter approaches things many take for granted, or indeed embrace, such as wrapping up warm in chunky knitwear, or favourite hats, gloves and scarves, will prove to be a carefully-negotiated path for many parents.

Challenges may involve frustration at not being able to get outside as much due to poor weather, which might lead to an inability to partake in favourite activities, or discomfort with bulky clothing or fabric in places that would otherwise not be covered such as hands or necks. Autism Speaks advises gradually introducing new items, using diagrams and sequences to establish new routines, starting off small such as wearing a coat for 5 minutes and increasing this time and, where it is safe to do so, allowing the child to go outside in weatherappropriate clothing for short periods.

There is also a great need for more education for peers and those working with children on the spectrum to ensure they feel able to spot the signs a person may be feeling anxious or uncomfortable and ways to help without applying “the stigma” of autism. An informative video that is ideal to introduce young children to understanding autism can be found at www.amazingthingshappen.tv

REDUCED SUNLIGHT

l As winter approaches and sunlight hours decrease, it is important to ensure both children and adults get enough vitamin D, which is essential for the control of calcium and phosphate in our bodies, promoting good bone, teeth and muscle health. Vitamin D can be found in small quantities in oily fish, eggs, red meat, liver and fortified cereals.

However, our bodies rely heavily on the source of skin-contact sunlight to achieve our optimum levels. In winter this becomes increasingly difficult, therefore Public Health England (PHE) recommends taking supplements for everyone over the age of 1 to ensure our required levels are met. It is important to remember to take the recommended dosage; as with any supplement, too much can also be detrimental to your health.

Reduced sunlight can also affect children and teens who suffer from Seasonal Affective Disorder (SAD) which can cause irritability, anxiety, low moods, lethargy and a craving for carbohydrates. As such it is often referred to as “Winter Depression”. Whilst research into SAD is less extensive than with other

forms of depression, it is believed to be linked to a reduced level of sunlight affecting the production of melatonin and serotonin and affecting our circadian rhythm, or body clock (NHS UK). To reduce the symptoms of SAD, ensure your child gets as much natural sunlight as possible, increase exercise and speak to your GP if you feel your child would benefit from extra support.

PEER PRESSURE

l The top of many teenagers’ Christmas lists this year will most likely involve a mobile phone or tablet given that a survey by The Children’s Society found that 1 in 4 teenagers believe they couldn’t enjoy Christmas without social media.

While many reports highlight the risk of cyber bullying arising from social media addiction, there is also the risk of social exclusion which impacts on the whole family unit, particularly at gift-giving occasions. The same study discovered that 31% of teenagers claim they feel dissatisfied with their presents and celebrations after seeing their friends’ photos on apps such as YouTube, Instagram and Snapchat.

As Martin Lewis calls for Christmas presents to be banned amid families plunging themselves into debt under the crippling weight of peer-pressure, parents are often met with the phrase, “everyone else has one”. A Family Lives survey found most parents believe that friends and peers are the biggest influence on their teenager. This in turn creates a vicious cycle, with parents feeling the guilt of risking their child suffering social exclusion as a result of being “the one without” and the anxiety and depression that may follow. “Minded” is a fantastic website packed full of advice and guidance on supporting children and young people including how to broach those difficult conversations and how to resolve conflict and foster trust (www.mindedforfamilies.org. uk). Being honest, explaining limitations and suggesting compromises, for example buying a recent as opposed to the latest model of a phone or tablet, can be a good place to start. Parents should discuss social media use openly and model responsible use of apps, including demonstrating awareness of the effects “boasting” may have on others who may be less fortunate. Parents can also encourage their child to regularly meet with friends in person; often social media can be extremely misleading and give an unrealistic representation of peers’ experiences.

60+ Prime Time

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he phrase, ‘you reap what you sow’, can be used to describe the resultant state of our health and well-being in the later years of our lives. The chilly days and dark evenings of autumn and winter are the perfect time to reflect on what we’ve done to enhance our health over the last year; always remembering that it’s never too late to right ‘wrongs’.

We should look at our social lives to ensure that we’re connecting with others, so we don’t become isolated. A good look at our diet will tell us if we’re eating for longevity or eating to fill a void. On the exercise front, we need to assess whether we’re doing all we can to maintain physical fitness, or could we fit in an extra 30 minute walk a week? This time of year is perfect for reflecting, reassessing and making changes for the better.

AQUACISE AND SWIMMING

The majority of people live in or near a town which has both indoor and outdoor swimming pools. London alone has 530 pools for its population to enjoy. What could be more inviting on a chilly day than an exercise class or a gentle swim in a heated pool? As we get older, the exercise regimes we used to follow become more difficult; this is where aquacise, water aerobics and swimming come into their own.

If you don’t want to swim or join a class, then just walking up and down the pool or walking on the spot will give you a low-impact aerobic workout, increasing your heart rate and working your body.

The resistance of water allows strength exercises without the weights. This will help increase both muscle and bone density while easing pain from worn joints and arthritis. This form of exercise also helps to improve balance, flexibility and overall fitness.

VITAMIN D

When the cold, dreary weather hits, it’s easy to forget that lack of bright sunshine on our skin means that our bodies aren’t producing enough vitamin D. This vitamin is essential for a healthy immune system and for the absorption of calcium which, in turn, is critical for preventing osteoporosis and fractures.

Up to the age of 70, we need 600 IU of vitamin D each day. This figure increases to 800 IU over the age of 70. There’s a simple blood test which can determine vitamin D levels. If we’re not getting our daily vitamin D dose from the sun, we can get it from supplements and our diet. Although there is vitamin D to be found in foods such as oily fish, egg yolks and fortified foods, we need to consume large quantities to reach our daily goal, which obviously is not ideal. Medical practitioners recommend being tested for vitamin D levels and, should the levels be low, using a combination of supplements and vitamin D rich foods.

THE HEALING EFFECTS OF FOREST BATHING

Shinrin-yoku or ‘forest bathing’ is one of Japan’s answers to wellbeing. It’s the act of totally immersing yourself in a forest or green space, soaking up the sights, sounds and smells which surround you. Even though the term ‘shinrin-yoku’ was only coined in 1982 by the Japanese government, it’s based on ancient Buddhist and Shinto practices.

Japanese medical researchers have found a walk in the woods has many health benefits from lowering cholesterol to relieving anxiety and depression. Japan has over 50 Forest Therapy

trails and intends to increase the number to at least 100 over the next few years.

Some companies in Japan are including forest therapy as part of their healthcare system. All the senses are used in the forest experience, which not only encompasses the sights, sounds and smells of the forest and touching the plants around you, but also includes the Japanese tradition of drinking tea.

Studies in the UK have found that just 3 days of walking in the forest increases our natural killer cells by up to 40%. These are the cells responsible for fighting off diseases such as cancer. The results of this 3-day experience can last for up to one month. So, head for the woods or the local park and enjoy being surrounded by healing nature.

MASSAGE

Massage has many health benefits for the over 60s but one of the understated ones is the feeling of comfort and connection it gives, especially to those who are not in a relationship.

Physical touch immediately releases the ‘happy’ hormones, dopamine and serotonin, allowing us to feel content and relaxed. Oxytocin is another hormone that’s released during a massage session. Often called ‘the cuddle hormone’, it helps people connect with each other and promotes feelings of peace and happiness.

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Men’s Lifestyle MAGNIFICENT MOUSTACHE

Have you ever wondered why you grow a moustache in November? You grow this magnificent caterpillar on your top lip – it might be still growing strong. But why do you grow it?

It is a month set aside by the charity The Movember Foundation for raising awareness about male health issues. This might be something physical like prostate or testicular cancer, or it might be to raise awareness of the rising rates of suicide in men.

The point of that facial growth is to help to save a life. Well done if you gave it a go.

BAH HUMBUG TO THOSE COLD DARK MORNINGS

Don’t underestimate the power of the sun! vitamin D levels have been linked to cardiovascular fitness – and vitamin D input is limited in these colder, darker winter months.

Your desire to stay in bed and snuggle down is not a lack of discipline or a sudden loss of appetite to push your times and your distances.

It is a reasonable response to a deficiency in a vitamin that our body finds difficult to absorb.

Clinical trials have proven a link between vitamin D intake and oxygen consumption.

Those with the highest level of vitamin D had significantly higher respiratory fitness. Getting vitamin D into your diet is relatively easy – it just means eating oily fish, and maybe some eggs and cheese. Ironically, this is something we are more inclined to do in the summer months – but should be something that we consider more in our winter diet.

A HEALTH TECH GIFT FOR YOUR CHRISTMAS LIST

There has never been more choice of tech to help with your health and wellbeing. There are so many gadgets out there that you are likely flummoxed as to which will really help with your health and wellbeing.

Sleep is one of the most important factors in health and wellbeing. If you have disturbed or shallow sleep then your physical and mental health will suffer. There are noise reducing buds you can wear that will block out the sound of your snoring. There are even buds that will play ambient sounds that can soothe you into deeper sleep.

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More likely to help with your fitness is a fitness tracker – and there are plenty to choose from. There are those that count your steps and measure the distance you walk or run, which helps you compete with yourself. Then, there are those that will prompt you to stand up. The more the watch does the more you pay.

DOUBLE YOUR PARTNER’S SATISFACTION IN ONE EASY STEP

You want to last twice as long in bed as you do already? Well, here is the comparison for you.

Men who walk less than 30 minutes every week can last no longer than 3 minutes. Men who exercised to the point of raising the heart rate for 40 minutes each day last for nearly 6 minutes.

National Institute for Health Research (NICR) in the UK have made interesting links between this sexual performance and your levels of anxiety and how prone you are to violence towards your partner. They have linked almost 1000 violent attacks on poor sexual performance. This is not just about satisfaction in bed – this could influence satisfaction in your life together as a couple.

ADULT ACNE IS NOT JUST A SPOT OF BOTHER

Men’s skin is generally much oilier than women’s skin. Therefore, cases of adult acne in men are proportionally higher. There are lots of reasons to seek help for your skin

condition. Let’s give you three: 1. It can cause scarring. You should be bothered by those spots because they could be more than a temporary problem. Seeking help from a Dermatologist could retain the health of your skin for the rest of your life.

2. It can lower your self-esteem. Even though adult acne is a sign of increased testosterone causing a blockage in hair follicles, it can still make it difficult for you to show your face.

Putting time into your skin is more about giving confidence than any sort of vanity.

3. It could be a sign of a more serious condition that needs medical intervention, so it is worth having your adult acne checked out.

LOVING BLACK COFFEE? THEN YOU ARE A PSYCHOPATH

Yes, a study from Austria claims that love of black coffee could mean you are a psychopath.

Well, sort of. In 2015, the study claimed that a love for bitter tastes is one factor amongst many that can help identify a psychopath. But that doesn’t make a good headline.

The real headline should be that a study into Gin and Tonic, another bitter tasting drink, has raised awareness again of the link between coffee and our personality.

Journalists are having fun with the message.

The real message: studies suggest the more you love bitter tastes the more anger you might have in your personality.

Sports & Outdoors

WHAT´S ON

OUTDOOR SPORT & EXERCISE IDEAS

SOME FORTHCOMING EVENTS FOR YOUR DIARY

NORDIC WALKING

By Paul Davies

While we patiently wait for snow, relying on the unpredictable UK weather forecast, you could give Nordic walking a try. This outdoor activity involves the use of two poles to move you along and help you to travel faster. It can be done just about anywhere, and the poles engage the muscles in your arms and torso.

It relieves pressure from joints and burns 46 percent more calories than a simple walk at roughly 400 calories per hour.

The key thing about Nordic walking is it is not just walking with poles - this is known as trekking. Nordic walking uses specific poles with a strap on them to allow you to use a certain technique, and the pole acts as an extension of the arm to propel you forward. You can find instructors in and around your local area by visiting nordicwalking.co.uk. It is important to find an instructor because placing the poles in accurate positions is necessary for the greatest upper body advantages.

ICE SKATING

l Ice skating is fast becoming more and more popular around the UK. The key to ice skating is balance. If you are a beginner, attempting to stay upright as you slide around the ice can be a lot harder than you think. You may fall over at the drop of a hat, but ice skating could really help you work on your balance through interesting and fun exercise. Moving across a very slippery surface will help you to improve your balance very quickly. This balancing act is perfect for exercising your small group muscles that keep you on your feet, rather than landing on the ice with a thud. Every time you get back up off the ice, you are working the muscles in your arms and legs.

Ice skating also helps to build leg muscles.

Your legs might look like quivering twigs currently, but you can change that. Ice skating provides fine exercise for the leg muscles by working on your lower body and building them up gradually. Furthermore, ice skating provides a great cardio workout. It may not appear obvious; however, an intense session could work your heart and lungs hard and feed muscles with oxygen more efficiently.

As well as offering numerous physical advantages, ice skating is equally useful for improving mental wellbeing. It requires high concentration, spatial awareness and strong memory skills, and your mental wellness should improve the longer you continue your ice skating training.

HIKING

l Instead of working out at the gym, you could try heading outdoors to go hiking this winter. Although it might not sound appealing at first, walking outdoors is a great cardio workout in the winter months. While you may be cold enough to be shivering, this stops as soon as you begin exercising and moving around. An hour of hiking could burn around 500 calories, or possibly even more depending on the terrain you choose. Hiking is a great low-intensity alternative to running for those who worry about high impact exercise. It is a good idea to head high, as this will work your muscles harder and burn more calories. It has also been proven that altitude assists with weight loss.

A hike through countryside in the cool air could help to promote stress-relief and mindfulness. “We know about the positive impact of the natural environment on mood,” says James Beale, a sports and exercise psychologist at the University of East London.

“We also know that physical exercise can have similar benefits, and that they marry together very well.” Exercising outdoors in a natural environment is a great way to improve your mental wellbeing, whilst also assisting with fitness and weight loss.

SLEDGING

l The UK is expecting snow again this winter according to long range weather forecasts from the Met office, which means we can head to our nearest hill for an activity that is a lot of fun as well as a very effective workout. Sitting in an upright position in your sledge, you travel down a snowy hill, steering the sledge as you go, and maybe even adding some twists and turns to make the route more exciting and the sledge travel faster.

You might not consider sledging as a workout, especially with all the fun you have.

But sledging works your core muscles when you are trying to maintain your balance and simultaneously steering your sledge downhill.

Not forgetting that you also have to climb back to the top of the hill every time you reach the bottom, climbing the slope really works your glute muscles. Sledging can burn almost 400 calories per hour. Another added health benefit is that sledging will give you and your friends/family a good laugh, and research shows that laughter can increase your life by up to eight years.

DECEMBER 2nd Santa Charity Fun Run. Newbury Market Place at 9·30am.

9th Hungerford Santa Fun Run John O’Gaunt School car park. 9·00 am 9th Thatcham Santa Fun Run. The Broadway, Thatcham. 11am.

9th Reading Santa Fun Run. Forbury Gardens, Reading. 1Km at 9·30 and 5Km at 10am.

14th SupportU free sexual health check and HIV testing.

(Every second Friday of the month.) www.supportu.org.uk 0118 321 9111 JANUARY 11th SupportU free sexual health check and HIV testing.

20th Windsor Half Marathon, Rowing Centre, Dorney Lake, Windsor SL4 6QP 12·30 pm.

20th Windsor Winter 5K/10K/15K from 11·30 am Dorney Lake FEBRUARY 8th SupportU free sexual health check and HIV testing.

16th Winter Duathlon, Dorney Lake, SL4 6QP 17th Dorney Lake Winter Half-marathon.

11 am.

24th Wokingham Half Marathon www.berkshireeventsguide.co.uk/ events/wokingham-half-marathon/ 10:00 am - 2:00 pm Cantley Park, Twyford Road,Wokingham RG40 5QG MARCH 8th SupportU free sexual health check and HIV testing 16th Windsor and Eton Half-Marathon 9am.

17th Reading Half Marathon http://www.readinghalfmarathon. com/race-info/half-marathon.htm 17th Windsor and Eton Duathlon 8·30 am Eton College Rowing Centre, Dorney Lake SL4 6QP 07909 915444 WEEKLY Park runs are held every Saturday at 9am in various locations in Reading, Woodley, Dinton Pastures, Henley-on-Thames, Maidenhead, Bracknell and Marlow. Free entry, but one-off registration required.

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