Issue 4

A NEW PERSPECTIVE ON HEALTH AND WELLNESS

HEALTHY READING NEW YEAR TRAINING PLAN

www.healthyreading.co.uk Issue 4 £1.99

5TOSTEPS MA KE YOUR LAST EVER NEW YEAR’S RESOLUTIONS

1NIVSERTSARY

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T I F Y A T S , T I F T E G injury in the gym this New Year EDITIO

Avoiding

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EDITOR’S

Word

W

elcome to the latest edition of Healthy Reading and it’s also our first anniversary.

Since our inception we’ve brought you articles on a variety of topics covering men’s and women’s health and lifestyle, seasonal guides to health and fitness, and information on more general topics such as arthritis, stress and anxiety, diet, and the benefits of massage and aromatherapy.

The coming season presents a lot of challenges from Christmas overindulgence and lack of exercise. Our bodies are also under assault from the elements – winter weather can be just as detrimental to our skin as the heat of summer.

In this issue we have tips to keep your skin healthy and hydrated, and our fitness experts help you avoid the pitfalls of over-exercise as you rush to the gym in the New Year. We have our usual Lifestyle articles and a personal view on embracing and coping with change in our lives.

We hope you enjoy this issue and look forward to our second year of Healthy Reading.

Paul Davies - Guest Editor

Contents On the cover 4 6 11

GET FIT, STAY FIT! 5 STEPS TO MAKE YOUR LAST EVER NEW YEAR’S RESOLUTIONS NEW YEAR TRAINING PLAN

Inside 8 10

WOMEN’S LIFESTYLE I’M IN THE MIDDLE OF A ‘CHANGE’ REACTION...

12 MEN’S LIFESTYLE. 14

WINTER SKIN CARE FOR BOTH SEXES

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 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

GET FIT, stay

FIT!

Avoid injury as you hit the gym in the New Year.

M

illions of people every year vow to hit the gym when the calendar starts anew in January, but could your new fitness regime actually be doing more harm than good?

We all know that regular exercise is life’s best medicine, the miracle cure that helps you live a longer, happier, healthier life, and that keeping fit significantly reduces your risk of major illness including heart disease, stroke and diabetes. It will also improve your moods and help you feel more energised too.

The NHS recommends 30 minutes of moderate exercise a day for adults (aged 19-64), while also vouching for a wellformed plan when you first commence turning yourself from a couch potato into an all-action fitness fanatic.

But while the benefits of avoiding a life spent within touching distance of the remote control are well publicised, it also pays to be aware of the dangers of over exertion. Because while getting, and staying, fit is a great New Year’s resolution – one most definitely worth advocating - going from zero to 100 in your exercise regime can present significant health issues.

You can have too much of a good thing – and doctors say they often see people during the early part of the year who are carrying injuries stemming directly from New Year’s

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resolutions. In part this is largely down to human nature which means we are automatically inclined to hit the treadmills hard when we’ve made that decision to get fit.

After all, the moments right after you’ve taken the proverbial plunge are often the same minutes that you are at your most determined and bloody minded to get the job done.

That is largely due to that underlying temptation to see how far you can run or how much you can lift when you attack your initial gym sessions. For many, the idea is purely to lose weight

or build muscle, and they feel that intensive, non-stop exercise is the best way to accomplish this.

But did you know that your body actually continues to build muscle and shed the pounds while you’re resting in between sessions? That is because it is frantically working overtime, trying to repair the muscle that you have broken down during the time you spent in the gym.

A great piece of advice is to vary the muscles you are exercising, to share the load and avoid the risk of sprains, pains and twinges.

So rather than just getting on a treadmill and seeing how many miles you can clock up, try mixing in some upper body work in between to give yourself a break. Instead of running non-stop, try developing a regime where you run at different levels of intensity for shorter periods, with breaks for recuperation in between.

If you’re doing weights, make sure that you are spreading the load across your body, rather than repeatedly straining the same muscles over and over again. This will help to minimise aches and pains in between sessions after all it’s not always simply a case of no pain, no gain.

Ensure that you’re confident with the right technique for whatever equipment you’re using and, if you’re not sure, make sure that you ask for help at the local gym.

Many an injury has been caused in gyms up and down the country by stray barbells and out-of-control dumbbells, with everything from muscle tears to back problems putting regimes back months.

If yoga’s more your thing, make sure that you have your technique nailed.

Due to the tension the ancient practice puts on your muscles, injuries such as strains and sprains can develop over time and become quite painful – no fun when you’re actually trying to make yourself feel better!

Ensure that you are sufficiently spreading your weight to avoid overbearing on any muscles or joints, and, if in any doubt, get your instructor to double check you’re completing the exercises correctly to ensure you don’t fall foul of an injury.

Because if your resolution is to get fit starting in January, the last thing you want to be doing is nursing an injury on the couch come the start of February l

4 REASONS WHY A MASSAGE SHOULD BE PART OF YOUR WORKOUT

BY GABRIEL DE CARVALHO n If you think that your exercise routine is all about using your gym’s weights, treadmills and bikes etc then here are four good reasons for adding a regular postworkout massage to your schedule.

1. STRONGER MUSCLES Every cell in our body has structures called mitochondria.

These provide the energy to power the cells’ activities.

According to studies at the Ohio State University massage actually increases the number of mitochondria in muscle cells, increasing oxygenation and endurance.

2. BETTER RECOVERY A study presented at the American College of Sports Medicine annual meeting in 2015 showed that massaged muscles have much reduced scar tissue when compared with non-massaged ones. In addition, they have more blood vessels thus increasing blood flow (and oxygen) into the muscle and facilitating more efficient

removal of exercise by-products to reduce inflammation.

3. LESS CHANCE OF INJURY Muscles that are heavily exercised may become difficult to relax, leading to diminished flexibility and muscle soreness and an increased risk of pulls and tears.

Massage aids muscle relaxation and flexibility, preventing those niggling injuries that can occur.

4. BETTER PERFORMANCE Massage can help to release restricted tissues and adhesions, which means better mobility, posture and less compensated movement. This means better strength, form, speed – and results.

Although massage is beneficial at any time, it is particularly effective shortly after your workout as your muscles will still be flexible and warm.

Gabriel De Carvalho Founder of Le Masseur Personnel - Massage Bar & Organic Body Boutique in Caversham, Reading. www.le-masseur-personnel.com

HEALTHY READING MAGAZINE 5

5

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o here we go again. The January rush, sales YES my mum LOVES those. No what I meant was the rush to set some New Year’s Resolutions.

All the year’s plans, hopes, optimism and ambition pinned on one day.

But the reality is that 85% of New Year’s Resolutions are broken and get laid to the side within the first 3 months of the year.

And when you “fail” you feel frustrated and disappointed in yourself: When you don’t lose the weight When you don’t grow the business as quickly as you’d like l When you don’t spend more family time and relax more. l l

STEPS TO MA K NEW YEAR’S R Do you even remember what your New Year’s Resolutions were for last year? Well you’re not alone, you’re in the majority. It’s how we’ve been conditioned. ”I’ll do that next year.”

So this year let’s make 2016 different for you. Let’s help you get clear with the 5 StrongHer steps to your LAST ever New Year Resolutions.

THE NEW YEAR MYTH l Firstly, the New Year Myth. We think that in the power of that one-day, 1st January each year is magical and we are reborn. That we’ve got the opportunity to become a new person. In fact we even put life on hold a little, “I’ll wait until the New Year” but the reality is that we face the

same challenges and opportunities.

But really we can do that ANY DAY. We can choose to make a change and set new habits ANY DAY we want. So stop lying to yourself about it ALL being on the New Year and making resolutions.You can change anything on any one day.

THE PROBLEM WITH RESOLUTIONS l And as for Resolutions. WOW! They’re hard right? As soon as we set a resolution, you either succeed or fail. There’s not room for progress or moving towards hitting a goal. It’s ALL or NOTHING. And are they even realistic? Or the true thing you REALLY want? Do they excite and inspire you? Or do they pressurise make you feel stressed?

Think of all your discarded New Year’s Resolutions. Do you even still remember any of them?

HOW TO MAKE RESOLUTIONS THAT WORK: MY TOP 5 SIMPLE TIPS.

I’m a simple girl so simple works well. #1: What is your perfect day?

Before you set some arbitrary resolutions think about this.Your Average Perfect Day. What do I mean by this? What would you be doing? Where would you be? Who would you be with? How do you earn your money?

DREAM BIG, The Universe is your Shopping List with this.

This gives all your resolutions a huge,

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A K E YOUR LAST EVER S RESOLUTIONS powerful WHY. AND you’ll then find Resolutions that step you towards where you want to be. #2: Who are you in that perfect day?

Following on from your Perfect Day who are you in that day. How do you feel about your life? How do you feel about you? What are your values? What do you look like? What is your body like? How are you earning money?

Again, no if’s and but’s just let your heart open up and truly step into how you want to feel and be. No limitations.

Again this shows you where you want to get to, rather than just saying “I want to lose weight” it becomes “I’m confident in who I am and love all that I am and my body,” for example. #3: What lights your heart up?

So planning your diary, put the YOU into it first and your building blocks of what you want. Start 2016 as YOUR year but starting with YOU. So holidays, family time and then work flows from there. What lights your heart up? Make that a priority in your diary. A day is a microcosm of your life so make it fill you with love. #4: Minimum Effective Dose (MED) We’re often chasing perfection and happiness, which means ANYTHING we do, is not good enough. This leads to stress, overwhelm and not enjoying life.

So instead think about 3 stages of goal:

Survive Thrive n Dream n n

So start with the minimum effective dose to make a difference without overwhelming yourself and giving up.

For example, losing weight: how often can you get to training? What time can you give to eating better? Be real and true to what you can do WHILST making an impact. Work in a way that leads you to celebrate the small successes. #5: Make it fun You don’t get a life and body you love doing things you loathe. It won’t happen and think when you’ve tried before, doing exercise you FORCE yourself to do or a diet you hate as you constantly feel hungry. They DON’T work.

So instead make clear goals, take small steps toward them and celebrate the successes along the way. Make it fun now, life is NOW not at the end of your Resolutions.

ENJOY Exclusively for Readers of this Magazine, Nicola is offering a FREE StrongHer Transformation call (worth £147) to 10 busy women ready to know who they truly are, love all that they are and their body and be who they are to live a happy and healthy life in 2016.

In these 30 minute Transformation Calls, one of our coaches will help you see why you’re stuck, why you failed before and how to get started to a life and body you want. There are only a limited number of these sessions each month so book quickly.

NICOLA BUCKLEY E: Karen@strongherformula.com W: www.strongherformula .com T: 0787449084 Twitter: @nicolabuckleyPT

HEALTHY READING MAGAZINE 7

WOMEN’S LIFESTYLE Vitamin D

Exercise

Vitamin D is essential for healthy bones, helps our immune system and fights fatigue. We get most of our vitamin D from exposure to sunlight. However, in the winter months our skin isn’t able to make enough vitamin D from sunlight. Eating foods rich in natural sources of vitamin D such as oily fish like salmon and mackerel and sardines, eggs and meat will help your body replenish its resources. However, even with a healthy, balanced diet it is possible to become vitamin D deficient. Daily supplements are an easy way to keep your body in balance.

When it’s cold and dark, exercise is usually the last thing you will feel like doing. However the benefits can’t be ignored; you can help regulate your sleep pattern and keep off festive weight-gain with some well-planned exercise. Winter is the best time to try something new.You could try an open-air ice rink, dry ski slopes or check out indoor team sports at a local fitness centre. Arrange fitness activities with friends to give you motivation.

Get a flu vaccination No one likes getting the flu and most people recover within a week, but some people are more at risk of developing potentially serious health complications. The NHS provides the flu jab free of charge to people who are at risk. These include children, those over 65, pregnant women, those with chronic long-term respiratory diseases such as asthma, diseases such as heart, kidney or liver diseases and people who have a weakened immune system because of illness or medication.

Protect your skin Cold weather can play havoc with our body’s biggest organ, exacerbating conditions like dry, itchy skin and eczema.

During winter the air is drier and indoor heating robs your skin of moisture. Use daily cream-based moisturisers to keep your skin moist and supple and apply them onto wet skin immediately after bathing - this helps trap surface moisture. Be careful not to overdo cleansers, and for itchy, dry skin try to limit your use of hot water and soap and take shorter, lukewarm showers and baths. Keeping up your water intake and daily supplements of vitamin E or garlic helps with blood circulation. Finally, wrap up warmly, avoid extreme cold and invest in a good balm for your lips.

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Don’t overindulge Christmas and New Year is typically the red zone for putting on festive pounds but with a little planning you can enjoy yourself, eat well and keep off the kilos. Don’t go to a party on an empty stomach; eat first or snack on some yoghurt or fruit before you arrive. East slowly, savouring every bite. There’s no need to go without, and occasional indulgence does no harm.

Remember, if you don’t love it, don’t eat it. Winter is a great time to experiment with healthy, hearty new dishes like soups and stews. Pack them full of superfoods and treat your body.

Beating the blues - SAD Seasonal affective disorder (SAD) is a type of depression that is sometimes known as the “winter blues”. Symptoms can include a persistent low mood, irritability, lethargy and a loss of pleasure or interest. Once again lack of sunlight can be the culprit, affecting the production of melatonin (which makes you feel sleepy) and serotonin (affects your mood and appetite). Try getting as much natural sunlight as possible, exercising regularly and finding ways to manage stress, such as meditation or relaxation techniques. Light therapy can also help - a special lamp called a light box is used to simulate exposure to sunlight.

However if the blues persist or get worse, consult your GP.

Get enough sleep Poor quality sleep and health are intimately connected, with lack of decent sleep linked to depression, weight gain, diabetes, heart disease and stroke, as well as fatigue, irritability and lack of concentration. In winter, lack of natural light can make you lethargic throughout the day, making it harder to fall (or stay) asleep at night. To combat this, stick to a routine when getting up and going to bed, get outdoors in natural daylight and prepare your bedroom for good sleep.

This means keeping it as dark as possible (sleep-inducing hormone melatonin is extremely light-sensitive) declutter, get rid of gadgets, invest in comfortable bed linen and turn off the TV. Avoiding caffeine and alcohol helps too.

Drink water You shouldn’t stop drinking water just because it’s winter.Your body needs at least four to five glasses a day to help your body function, and while you might not feel thirsty, you can still easily dehydrate which can lead to headaches, colds, kidney stones and arthritis. On the plus side, water is good for your skin and helps with sleep. If you don’t like plain water much, try adding fruit slices or drinking flavoured herbal teas.

Asthma prevention Cold weather is a major trigger for people with asthma.

Hospital admissions traditionally peak during winter, due to

people breathing cold air into their lungs or catching colds or the flu. Being prepared for the cold season is essential; preventative flu jabs are free on the NHS for asthma sufferers and remember to consult your doctor if you are finding you are using your inhaler more than usual. When outside make sure to wrap up well and wear a scarf over your nose and mouth - this will help warm up the air before you breathe it in. At home, having the fan on in the bathroom when taking a bath or shower will help you breathe easier this winter.

SUPERFOODS There are lots of superfoods you can pack into your diet in winter that boost your immune system, reduce the risk and severity of infection and give you essential vitamins and minerals to stay healthy. Garlic is the obvious one, and if you don’t like the taste, odourless supplements can be taken instead.

Carrots have high amounts of beta carotene, which the body converts into vitamin A. This is a key nutrient for your immune system as it helps to protect against infection. Salmon is a winter saviour as it is one of the few dietary sources of vitamin D and a 120g serving is the equivalent of 15 minutes in the sun. Beetroot is packed with beneficial phytochemicals and antioxidants, while wheat germ is full of B vitamins, iron, zinc and vitamin E and is great for baking. Natural yoghurt is packed with probiotics, which are essential for good gut health and best of all, dark chocolate is one of the best sources of antioxidants, iron, zinc and magnesium.

HEALTHY READING MAGAZINE 9

I’M IN THE MIDDLE OF A ‘CHANGE’ REACTION...

I

n writing this article I have realised that I have a contradictory relationship with change.

On the one hand I see myself as adaptable and open to it: I left my project management job in education to study yoga and set up a new business. I travelled fairly extensively throughout my teens and my 20’s, moved more times then I care to remember and have gone through relationship breakdowns and start-ups (my own, my family’s and friends’). Change happens. I get it. I try to embrace it.

However on another level I find it really, really hard. I get nostalgic about old friendships that are no longer there.

I find myself dreaming about an imagined future that I could have, including children and a house in the south of France. I am fearful about what change is to come as my family and I grow older.

I find it all particularly challenging when change is imposed on me – say redundancy, a relationship breakdown or a change in health – and my research tells me I am not alone here. Through my teaching I can see that even a sprained wrist or sore shoulder can have the potential to rock us out of kilter, leaving us with feelings of being out of control and bringing up old issues and beliefs – most often of “I’m not good enough”….

The more I think about change and look at what’s actually going on at a physical level the more I wonder whether it’s the change that is hard or actually our body’s reaction to change that causes the suffering.

Our reaction to change can be deeprooted physically and emotionally and it takes over the whole body. Part of what is going on is a chemical or, as Diana Ross so eloquently puts it, a chain reaction. When things change, or our

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brain perceives a change, it can believe the body is in danger and so protects itself by going into fight or flight mode.

It triggers the sympathetic nervous system, which produces, among other things, cortisol. Now cortisol is actually toxic to our body and acts to shut down ‘unnecessary functions’ such as digestion, libido and rational thinking.

The brain has evolved this process over time to help us survive in stressful situations and its key aim is to ensure we survive. It’s the classic ‘preparation for a lion attack’ response that’s been discussed before in this magazine.

This is all very helpful and indeed essential if you are faced with a lion on Caversham high street over the winter months. However, the down side can be that if you spend too much time in your sympathetic nervous system you can find yourself feeling anxious, tired, emotional and out of control.

So, what if you could moderate your reaction to change and just be, well, more accepting? Here are some things I am working on: l Breathe - Stop and take a breath.

Bringing oxygen into the body signals to the brain that it can relax. Slowing your breath down over a prolonged period of time can help to move you into your parasympathetic nervous system (the opposite of fight and flight which is rest and digest). l Watch your thoughts - notice

reoccurring thoughts and patterns and challenge them. Is it really true that ‘things would be better if you had x in your life’ or that ‘you should be doing more to achieve’. l Accept - even if you don’t feel like it at first, try embracing the change. For example, if you experience an injury instead of being annoyed and stopping exercise completely, modify your practice or try something different.

Explore your body and be curious about what you can do; not fixated on what you can’t.

It’s clear that the impact that change can have on our bodies can be farreaching and profound. However, it’s also helpful to recognise that it isn’t just the actual events we are dealing with but also a chemical reaction within our bodies and that we can moderate this reaction with some simple tools.

And most importantly, consider that change can actually be really good! It can be exactly what you need (despite our putting a barrier up to it) and relaxing into change can make you stronger and adaptable.

Challenges and changes in life will always come, this is inevitable, but maybe, slowly and with care, we can change the way we react to them. It is helpful to recognise that it isn’t just the actual events we are dealing with but also a chemical reaction within our bodies and that we can moderate this reaction with some simple tools and maybe even lessen the suffering that can come with change or even the fear of change.

KATIA MAJOR CO-RUNS YOGA READING, A CAVERSHAM-BASED ASHTANGA YOGA COMMUNITY. www.yogareading.co.uk

NEW YEAR Training plan S o Christmas and the New Year are always a good time to spend time with loved ones and indulge in all your favourite foods and drinks without the feeling of guilt. It’s a great time to relax and really wind down and enjoy yourself.

Unfortunately the days and even weeks of bingeing on delicious food and drinks over the weeks leading up to Christmas and New Year usually leaves your body feeling sluggish and looking a lot rounder than usual.

This then has a lot of people starting the year with a mad gym craze and crash diet in the first couple of weeks of January.

They go from very high calories with 0 activity to ridiculously low calories hitting the gym and going on runs 6 days’ a week. It comes as no surprise that they burn out very quickly and stop attending the gym come February.

If you have years of training behind you then going to the gym this much might be worth doing. But if it’s new to you and you are not sure what you are doing then this isn’t a good approach, especially paired with a next to nothing diet.

Today I am going to give the beginners some simple dos and don’ts to take into your new training/nutrition plan. l I have written out a short beginners’ high-intensity programme (see right) which would be ideal to do in the morning as you wake to really get the metabolism into gear and is very simple to complete. l By Tom Basketfield, Personal Trainer @ BUZZ GYM in Reading.

T.Basketfield@hotmail.com fb.com/Tombasketfieldfitness

DON’T

DO

Overdo the training. Going from next to nothing activity to gym sessions and jogs every day isn’t going to last long. Take it step by step and slowly increase the amount of training you partake in as your fitness improves. n Starve yourself in a bid to lose body fat. Starving yourself may result in some fat loss but will also result in lean muscle loss which will eventually slow down your metabolic rate. n Spend your month smashing the cardio. Although cardio is an effective way of losing body fat, resistance training provides a lot more benefits and has a more long term positive effect on your body composition. n Waste your money on fitness fads. Instead of buying all the workout DVDs and ‘tummy toners’ in an attempt to reach your ideal shape stick to training that has been proven to work or even speak to a personal trainer about your goals. n Do heavy weights on an exercise you haven’t done before. Nothing will set you back more than doing an exercise wrongly with too much weight and ending up with an injury.

Keep your protein high. One habit to take from Christmas is a higher protein diet. If you don’t eat enough protein then you are going to struggle to hold on to or build some lean mass which will then increase your metabolism to further burn calories. n Reduce alcohol intake. One of the first things to cut out will be alcohol, maybe even try and do a dry January. n Start a resistance training programme. This could be anything from body weight exercises to weight training. Use cardio as an extra tool. n Take out sugar based carbs. Very important to take the sweets/chocolates/ puddings out of your diet as this will affect your insulin resistance which will play a massive part in loss of body fat. n Base your progress on your reflection not your scales. Aim to lose body fat and increase lean mass instead of losing weight. A lean healthy body may even weigh more than the old round one you had before. n Speak to a personal trainer. If you aren’t sure about what you are doing in the gym, speak to a personal trainer you trust is good and don’t be embarrassed. Helping people achieve their goals is what we do!!

n

n

EXERCISE

REPS

SETS

BODY WEIGHT SQUATS

10

5

PRESS UPS

10

5

STAR JUMPS

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HEALTHY READING MAGAZINE 11

MEN’S

LIFESTYLE Can a pre-dinner drink make you eat more?

Lower back pain linked to erectile dysfunction

Most of us enjoy a pre-dinner drink, but did you know it is likely that you will eat more because of it? Studies have shown that drinking alcohol can make your brain more receptive to food aromas, thus tricking you into thinking you are hungrier than you actually are. Now you know why restaurants ask you if you want a drink when they give you the menu and give you plenty of time to choose. They are allowing the effects of the alcohol to kick in, as even though you may have gone out with the intention of having one course you could well end up with three courses thanks to this ‘aperitif effect’.

The silent passion killer known as erectile dysfunction is still very much associated with old men and those who drink too much. The latest findings, however, have proved that men of any age who suffer lower back pain in the lumbar region are actually at serious risk of suffering from ED. There has been much speculation about the link between sexual potency and spine disease over the years, and the lack of enthusiasm regarding research in this area hasn’t helped either. But it now seems as if the two are definitely linked. This isn’t the case for every man but finally some concrete evidence has been found.

The easiest way to avoid a hangover There is a multi-million pound industry devoted to hangover cures. The Internet is also littered with recipes containing all manner of weird and wonderful ingredients supposedly guaranteed to ward off that next-day agony. The simplest way to cure a hangover is not to get one by drinking less. Cutting down on the amount you consume will not only ensure you are as fresh as a daisy the next day but will also be a lot kinder to your wallet and your body.

Groundbreaking study defines link between alcohol consumed and related cancers A new study has confirmed what we have suspected for a long time: that excessive drinking greatly increases the chances of developing alcohol-related (and injury-related) cancers. This is the first study done in countries that fall into each income bracket, as previous ones have concentrated on high income countries such as Canada and Sweden. In low income countries such as Zimbabwe and India, where alcohol is cheap and healthcare poor, direct links were found between the amount of alcohol consumed and the cancers the drinkers developed.

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Everyday substance linked to infertility One of the most common substances has been linked to low sperm mobility and infertility.

This substance is DHP, one of a group which has a base of phthalic acid and known as a phthalate.You probably have never heard of it but it’s incredibly common and there are numerous phthalates found in the soft plastics used in the manufacture of everyday items. These include perfume, nail polish, carpets, flooring, wallpaper and many many more.

As the phthalate molecules leak out of the plastic into the products we are exposed to it on a daily basis and absorb it into our bodies through skin contact, inhalation, food and drinks. We are constantly being told we are damaging the environment and it seems that phthalates are nature’s revenge!

Listen to your body when it tells you to sit down Those who stand for prolonged periods in their working environment are likely to suffer from way more health problems than we previously thought. Jobs such as hairdressing and many areas of retail demand that workers stand for at least three quarters of their working day. Most accept the leg cramps and muscle fatigue as being part and parcel of the job but it can lead to some serious problems further down the line including varicose veins.

Coffee could be a powerful brain food for seniors It’s good to see something good written about coffee for a change and the fact that it can help older people retain mental sharpness is great news. Before you go rushing out to stock up on coffee beans the key to this is moderation.

Those who greatly increase their intake are more likely to develop diseases such as Alzheimer’s whereas those on 1-2 cups a day will reduce their chances of developing it.

What damage are those sweetened drinks doing to your heart?

The hidden added sugars that are present in sodas, sports drinks, sweet teas and even fruit juices can greatly increase your chances of suffering a heart attack or a stroke. Even a low intake level of only 1-2 of these sugar-loaded drinks can have a profound effect on your health, and its not only strokes and heart attacks that you have a greater risk of suffering from. Type 2 diabetes is also a serious risk; how appealing do those drinks seem now?

How your penis benefits from those workouts Whether you are pumping iron or pounding the treadmill you are giving your penis a great workout at the same time. Fitness and penis health go hand in hand as those who regularly hit the gym are way less likely to suffer erectile dysfunction than those who lead a sedentary lifestyle. This should be more than enough motivation to get off your butt and go to the gym on those days you really can’t be bothered.

Lack of sleep = increased chance of catching colds and flu There are very few of us who actually get the sleep our bodies need to replenish themselves at the end of a long day. Even if you are used to getting by on little sleep, at this time of year it will really take its toll. Regular lack of sleep causes your body to be way more run down that you probably realise and this makes you much more susceptible to picking up those germs that are flying around during the winter months.

Steroid injections have little benefit for those suffering lower back pain A steroid injection is a standard treatment for most people suffering from back pain but a new study has shown that when the pain is in the lumbar region these injections could have no long term benefits.

Yes, they may give short term pain relief, but as steroid injections carry many side effects is it worth putting them into your body if they’re not doing the job they were intended to do?

HEALTHY READING MAGAZINE 13

WINTER SKIN CARE J

ust when we have got our skin sorted out after the effects of the sun along comes the ravages of winter. Wind, rain, snow, sleet and even just the cold in general can play havoc with our skin.

It doesn’t end there either as sitting in that cosy home with the heating on can cause your skin to seriously dry out and can have a significant effect on those who suffer from acne. Short of wearing a full face balaclava every time 24/7, we have to look at ways of protecting our skins from everything that winter has to throw at us. These tips are for both men and women as winter isn’t choosy about whose skin it attacks.

MOISTURISING l When it comes to houses it’s all about location, location, location.When it comes to caring for your skin during the winter it’s all about moisturise, moisturise, moisturise. Skin is at its driest during the winter months as it suffers the worst of both worlds; the heat indoors and the cold when you step outside.This extreme dryness is due to the dry air wicking the moisture away from the surface of the skin.This leaves it more susceptible to inflammation, flaking and eczema.

While you cannot control the weather you are probably adding to the problem without even realising.That luxurious hot shower on a cold winters morning is

GENERAL TIPS The following are easy to employ tips that will greatly help your skin during the winter and won’t break the bank either. n Switch to creamy facial cleaners and body washes and go for as natural as possible. Companies such as Dove do great ranges for both men and women that will help to protect the skin from

14 HEALTHY READING MAGAZINE

actually stripping your skin of its essential oils. Using strong soap, retinoids and acne further exacerbates the problems.

If that wasn’t enough your morning coffee, any alcohol and even meds are all contributing to dehydrated skin.

To give your skin any chance of surviving winter in one piece you need a quality moisturiser which will penetrate into the lower layers of the skin and act as a barrier from the hot and cold air.

Men should use moisturiser specifically intended for male skin as this is naturally thicker and tougher and a female moisturiser will lie on the top skin and not get into those important lower layers. While this is hugely beneficial it’s not a fix all and you need to back up your moisturising with the other tips mentioned below.

WHAT YOU EAT MAKES SUCH A DIFFERENCE l Many of you now will be rolling your eyes and thinking “yeah, yeah” but it’s medically proven that what you eat can have a massive effect on your skin and, to be honest, it needs all the help it can get through the winter. By incorporating the following foods into your diet you can really help your skin through the months ahead.

Olive Oil 75% of the fat in

the aforementioned effects of hot water. n Wash your face at least twice a day using a gentle cleanser. A good tip for men is to look for one containing alpha-hydroxy acid as this also promotes exfoliation and thus minimises razor bumps. n Apply moisturiser at least twice a day and a night cream before you go to bed. To get the best absorption apply your post-shower moisturiser when

this oil is monounsaturated which is great for anti-ageing and the polyphenols deal with free radicals.

Tomatoes A hugely underrated food that contains many health benefits and its antioxidant properties will great protect your skin.

Sardines The much lauded Omega 3 is found in abundance in this tasty fish.

Dark Chocolate The beans used to make dark chocolate contain flavonols, well known antioxidants that also boost circulation.

On the other hand there are several foods you might want to omit from your winter diet. All those sweet things we treat ourselves during the festive period, which cause us to embark on a New Years fitness regime, are as bad for your skin as they are your waistline. They cause your blood sugar to spike which can cause your skin to dry out and cause premature wrinkles. As your skin doesn’t need any help in drying out during the winter go easy on those sweet treats.

If you suffer from inflammation of the skin during the winter months then it may be worth reducing your intake of milk. While it’s packed with protein it’s also packed with cow hormones and if your skin is drier than usual then that redness many of us put down to the cold weather can actually come from that glass of milk.

your skin is still damp. n If you really cannot sleep at night without having the heating on use a humidifier to stop your skin from becoming seriously dehydrated.

Even the best night cream in the world cannot protect your skin from the hot, dry environment caused by central heating but used in combination with a humidifier the damage is greatly minimised.

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