Issue 9 Healthy Reading Magazine by Healthy Reading

A NEW PERSPECTIVE ON HEALTH AND WELLNESS

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Ergonomic life ROCK ON TO BOOST CIRCULATION

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HEALTHY EATING

Some of summer’s health-giving bounty

TROKE -S W O L S F O S IT F E HE BEN WELLNESS LIFE T ER PATIENTS / FROZEN NC MASSAGE FOR CA AS A CAUSE OF PHYSICAL PAIN SS SHOULDER / STRE

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Climate Change and the Impact on Health n With President Trump’s decision to withdraw the United States from the Paris Accord, climate change is once again making headlines. The US is the world’s second largest producer of greenhouse gases, and the consequences of unrestricted production of these gases has profound long-term implications for our health. Although global warming may bring some localized benefits, such as fewer winter deaths in temperate climates and increased food production in certain areas, the overall health effects are likely to be overwhelmingly negative. Climate change directly affects social and environmental measures of health: clean air, safe drinking water, sufficient food and secure shelter. Our reliance on fossil fuels for power or heating has led to an increase in low-level photochemical smog, worsening as the planet’s temperature rises. This pollution exacerbates the effects of respiratory and cardiovascular diseases. With higher temperatures comes a higher concentration of pollen and other allergens, triggering asthma attacks in the estimated 300 million sufferers worldwide (World Health Organisation [WHO] climate change fact sheet). Extreme temperatures also contribute directly to premature deaths in the most vulnerable populations (an estimated 70 000 excess deaths in Europe during the summer of 2003 [1]). Many diseases, especially those that are water-borne or have insect vectors, will become more prevalent as the planet warms. Inevitably the poorest and least developed countries will suffer most, but the more industrialised nations will suffer too from the shock of infections long thought to have been eliminated: it could be only a matter of time before malaria returns to the UK, having been effectively extinct since the early 20th century. Milder winters and warmer summers will allow more exotic pathogens to spread to the country, having a direct impact on health. A warming planet also results in the melting of glaciers and ice sheets, most notably the Greenland Ice Sheet. Global sea level rises of around 6 or more metres would result if this ice sheet were to disappear [2]. As more than half of the world’s population lives within 60

km of the sea the economic and human costs of this event would be catastrophic: mass migration, famine, epidemics, loss of habitat and contamination of fresh water. As the temperature rises changes in behaviour will encourage more time spent outdoors. Although there will be direct benefits (physical exercise, mental health) the incidence of non-melanoma skin cancers and malignant melanoma is projected to increase. Changing our behaviour can make a difference in our local environment: examples include a decline in air pollution from measures to reduce greenhouse gas emissions (e.g. from burning fossil fuels), increased physical activity as a result of reduced car use in urban centres, and health benefits from reduced dietary saturated fat consumption (less reliance on animal products). But in order to tackle the root cause of climate change nations must work together. It is especially unfortunate that the world’s second-top polluting nation has withdrawn from the Paris Accords, sending out the message that short-term economic gains matter more than protecting the health and stability of the planet in the long term. And it can be done. The time between the discovery of the hole in the ozone layer and the Montreal Protocol, ratified by all 197 members of the UN, was only 14 years. Since the reduction or elimination of ozone-destroying chemicals released into the atmosphere, the ozone layer has begun to “heal”, and is projected to return to its 1985 levels by 2050 (Science, 15 July 2016). The health of our children and grandchildren will be adversely affected by climate change; this is a long-term and worldwide phenomenon and must be tackled globally and expediently. It is not good enough to think that as the problem will be around for decades we don’t have to rush, and that the problem is essentially someone else’s. The seventeenth century poet John Donne famously cautioned against isolationism: “No man is an island, entire of itself; every man is a piece of the continent…”

Paul Davies - Guest Editor 1. 2.

Robine et al. Comptes Rendus Biologies. 2008 nsidc.org/cryosphere/quickfacts/icesheets.html

Contents ISSUE 9

4-5 Wellness life 6 Ergonomic life 7 Health in the workplace 8 Yoga and the cult of flexibility 8-9 Women´s lifestyle 10 Healthy eating 11 Children’s & Adolescents’ health 12-13 60+ Prime time 14 Men´s lifestyle 15 Environmental health 16-17 Sports and outdoors 18 What´s On: Dates for your 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 D C., Katia Major, Sara M., Paul Davies, Efthymios F., Jill S., Mary S., Nikki W., Carole T., Jema B., Judith H.

Disclaimer: The publisher has taken all reasonable measures to ensure the accuracy of the information in Healthy Reading and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The editor may not always agree with opinions expressed in Healthy Reading but allow publication as a matter of interest. Nothing printed should be construed as Policy or an Official Announcement unless stated. The information contained in Healthy Reading magazine is not intended for the purpose of diagnosing or prescribing. Please consult your Doctor/GP before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission from the publisher.

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WELLNESS LIFE FROZEN SHOULDER

The benefits of SlowStroke Massage for Cancer Patients l The use of therapeutic touch has been recognised for a long time as an essential part of care. The use of complementary medicine, including reflexology and massage alongside conventional medicine, was first trialled in oncology patients back in the late 1990s and is now accepted as part of the care, often carried out by nurses. A recent study has identified that patients with Acute Leukaemia (a blood cancer) can benefit from slow-stroke back massage. These patients were undergoing chemotherapy and 60 patients were included in the research project. Patients were assigned to one of two groups – a control group (who received the standard care following chemotherapy) and an intervention group. The intervention group received a 10 minute back massage, 3 times a week over a period of 4 weeks,

following their chemotherapy. These patients were then asked to score their pain, fatigue and sleep disorders, including the quality of their sleep, using a numerical system. Patients reported an improvement in their pain and better quality sleep with a decrease in their fatigue. In conclusion, slow-stroke massage for patients with Acute Leukaemia offers them respite from symptoms while providing an effective and non-invasive adjunct to their standard treatment. By Gabriel De Carvalho Head Therapist, Le Masseur Personnel Effects of Slow-Stroke Back Massage on symptom cluster in patients with Acute Leukemia , 1 Shahram Baraz, 2 Mojtaba Miladinia, 3 Amal Saki Malehi Phd, Msc, Phd Chronic Diseases Care Research Center, School of Nursing and Midwifery, Ahvaz Jundishapur University of Medical Sciences, Ahvaz, Iran 2 Department of Biostatistics and Epidemilogy, School of Public Health, Ahvaz Jundishapur University of Medical Sciences, Ahvaz, Iran (Dr Saki) 1

l Frozen shoulder occurs when the capsule surrounding the shoulder joint becomes swollen and thickened. It is a very painful condition whose causes are poorly understood, although most people affected are over 40 and it’s more common in women than in men. Previous shoulder/ arm injuries or surgery can increase the risk, while diabetics are twice as likely to suffer from the condition. The symptoms of frozen shoulder usually develop gradually over months or years, and may be mild to severe. Frozen shoulder may eventually get better over time without treatment, but this can take many years, and full mobility may not be recovered. If you suspect you are developing frozen shoulder it is important to consult your GP as soon as possible; early diagnosis may reduce the time it takes for the shoulder to heal and reduce the intensity of the treatments offered. Frozen shoulder may also cause problems in other areas, such as your arm or neck, as you try to compensate for the changes in shoulder mobility. Regular massage treatments can help here, and you should discuss this with your GP. Treatment for the condition will usually involve pain management as a first step, avoiding movements that cause pain and perhaps the use of simple pain killers. In more severe cases your GP may recommend corticosteroid injections; however, these will not cure the condition and the pain may well return. Your GP may refer you to a physiotherapist where treatments may include simple exercises to gently ease shoulder stiffness, massage, and thermotherapy, which involves the application of hot or cold temperature (cryotherapy) packs to the affected area. This

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is also something that may be tried at home either using proprietary packs designed for the purpose or a bag of frozen peas wrapped in a tea towel. If your problem is severe and not responding to other treatments surgery may be recommended. There are several possibilities here and your consultant will discuss the best option for you. Whatever treatments are offered it is important to keep moving your shoulder, as complete rest can exacerbate the condition and can also result in muscle wastage, storing up trouble for later on. In addition to prescribed treatments there are some self-help suggestions: adjust your sleeping position to avoid the painful side and use two pillows, one for your head as usual, and the other between your elbow and your body (on your affected side) so that your arm is held slightly away from your body. If you usually sleep on the side where you have no pain, put the pillow in front of you and hug it, to help keep your arm away from your body. Your everyday posture is important; make sure you sit upright whilst working or watching television, and when standing try to keep your arms away from your body (and don’t slouch!). Although frozen shoulder is painful and restricting, don’t despair. The condition will improve with time. Palliative pain relief, gentle exercise and professional massage therapy and physiotherapy will help to make the condition bearable and help the body’s own healing processes. By Gabriel De Carvalho Head Therapist, Le Masseur Personnel

Stress as a Cause of Physical Pain l Stress is one of the most frequently used words nowadays, but do we know exactly what it means and what impact it can have on both our emotional and physical state? Our autonomic nervous system has two segments: the sympathetic and the parasympathetic nervous system. The first one provides us with the energy needed in life-threatening conditions and enables “fight or flight”, while the second regulates rest and digestion (Harvard Medical school, 2016). Stress is a helpful mechanism that acts as an alarm to harmful situations, causing the hypothalamus (the part of the brain responsible for the production of hormones) to activate the sympathetic nervous system and to release several hormones, including cortisol and adrenalin. Our heart rate increases, blood pressure rises, breathing becomes faster, the muscles tighten up and energy levels maximize. Additionally, other functions of the body that are not needed at the moment, such as digestion, are suppressed. This mechanism is essential if there is an actual threat, e.g. if a wild animal approaches us, or a bus is going to run us over, because it prepares us to activate a fight or flight response in order to and protect ourselves. Normally, when the threat ceases to exist, cortisol levels drop and the parasympathetic system is activated again to calm us down. Unfortunately, though, our brains do not differentiate between an actual physical danger and an emotional state that seems scary or makes us anxious. Thus, many emotional issues that we perceive unconsciously as threats do not resolve and we may stay in this state of alert for a long time. This is a condition that, constitutionally, we are not made to endure and affects us on multiple levels. The symptoms could be emotional (agitation, difficulty in relaxing, feeling overwhelmed), cognitive (worrying, over-thinking, being pessimistic), behavioural (abnormal appetite, procrastination, increased use of recreational drugs, escapism) and physical (tense/sore muscles, insomnia, headaches, low energy, upset stomach, depressed immune system) (Karriem-Norwood, 2015). It is the nature and the speed of our current lifestyle that, most of the time, makes us pass by most of these annoying symptoms. Maybe the only one that we cannot easily suppress or avoid is pain. Pain could be dull, or intense and stabbing, and it could be fixed or moving around. Large numbers of people suffer from pain that has no clear diagnosis or pathology and the easy way out is to subdue it by taking pain killers. Just for the back pain, which is one

of the most common, there are 183 different drugs and medications (WebMD,2017). Thinking about the stress response and the changes it brings in the human body, could explain a lot. Blood pressure is raised by vasoconstriction (constriction of the blood vessels) and at the same time the muscles become tensed and tighten up. The blood flow to the whole back area (soft tissues, muscles, tendons, ligaments, nerves) is reduced as are oxygen levels. Moreover, biochemical waste products accumulate in the muscles. As a result, the person feels stiff muscles, tension and pain. Of course, the same principles apply for neck pain and tender areas in other parts of the body. (Deardorff, 2016). Social psychologist Amy Cuddy’s research (2012) proved that this association between body and emotions is interrelated and works both ways. Not only can our emotions affect our body’s state, but also, by changing our body’s posture to a more confident one (which she calls high-power pose), the levels of certain hormones in the brain such as cortisol and testosterone in the brain are adjusted, being interpreted emotionally as a positive shift. On the other hand, if one stays in a slouching posture like folding up and making themselves small (low-power pose), like the posture one has working on a computer, the results will the opposite. Dr. Tal Shafir (2013) found that light movements, expanding the body in the horizontal and vertical direction, upward movements, and repetitive rhythmic ones, react in a way that we feel happiness. Under this prism, the statement: “what you do to your body, your body will do to you”, has a very literal meaning. Massage, and particularly the deep-tissue technique, is one of the best options one could have to get rid of the nervo-muscular pain if stress is the cause. The blood pressure and flow will be improved, the muscles, nerves and tissues will be better oxygenated and the body will be relaxed and feel lighter. Making it part of your routine, say once a month, can have seriously positive benefits in your everyday life and the way you feel. Of course, the causes of stress and anxiety most of the time are of an emotional nature, so to heal the core of it, one could consider counselling or psychotherapy, but breathing techniques, exercise, good posture and massage can be very helpful. By Efthymios Foteinos Massage therapist at Le Masseur Personnel. Psychotherapist and counsellor.

REFERENCES Deardorff W.W. (2016) Stress-Related Back Pain [Online] Available from https://www.spine-health.com/conditions/depression/ stress-related-back-pain (accessed 19/5/2017) Harvard Medical School (2016), Understanding the stress re-sponse, [Online], Available from http://www.health.harvard.edu/ staying-healthy/understanding-the-stress-response, (accessed 18/5/2017) Karriem-Norwood V. (2015), Stress Symptoms, [Online], Available from http://www.webmd.com/balance/stress-management/ stress-symptoms-effects_of-stress-on-the-body#1 (accessed 18/5/2017) Cuddy A. (2012), Your body language shapes who you are [Online], Available from http://ed.ted.com/lessons/your-bodylanguage-shapes-who-you-are-amy-cuddy (accessed 19/5/2017) WebMD (2017) Common Drugs and Medications to treat Backache [Online], Available from http://www.webmd.com/drugs/ condition-2836-Back (accessed 19/5/2017) Tal Shafir (2013) How your body affects your happiness [Online], Available from https://www.youtube.com/watch?v=ljm0ldxgkcE (accessed 19/5/2017)

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ERGONOMIC LIFE l The Backboard™ provides lumbar support to promote good posture and a healthy spine. Designed and developed by professionals in spinal care this unique board can be moulded to suit each person and to provide support exactly where needed. Simply place the board over your knee and apply light pressure to bend it to the desired curvature. Place the Backboard™ against the chair back and secure it using the retainer strap. When you sit, the board provides lower back support and pushes the pelvis forward, correcting the curvature of your spine and encouraging an improved seated and postural position. The beauty of the Backboard™ is its simplicity. It can adapt to different people and to different chairs. It holds its shape and can be reformed as often as required. It is available in six different colours and is extremely lightweight, and small enough to fit in a backpack so you can take it everywhere with. Use it in your office chair, on the sofa, in the car or garden to relieve back tension and to promote good health. Available from designed2enable for £39.95 l Sometimes, however, there is no chair available where we want to sit. No problem! The Ergolife Stol Portable Chair is an ergonomic seat which you can take with you wherever you need it. Constructed of smooth slats of natural Swedish Birchwood, this unique seat provides excellent support to both the upper and lower back to provide a comfortable and healthy sitting position. This portable chair rolls up to a size of just 40cm long with a diameter of 10cm, so you can take it anywhere. Simply unroll and open out the chair to enjoy a solid and comfy sitting position on both soft and hard surfaces, indoors or out. The seat weighs just 1.2-kilograms and has its own drawstring bag so you can take it on fishing or camping trips, to outdoor sporting events or concerts, to the beach, the woods, the park, wherever. It is ideal for many situations where you want to sit but do not have adequate back support available. Many mums-to-be and breastfeeding mothers find it a practical and comfortable seating option. Available from backinaction for £33.95

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l Traditional style pillows do not offer the correct support during the night and they can contribute to back, shoulder and neck pain, headaches, and poor sleep. Harley Memory Foam Pillows are professionally designed orthopaedic pillows which are moulded to provide the support that the head and neck require for a good night’s sleep. The visco elastic memory foam is moulded to distribute pressure and so relieve tension and pain in the neck, back and shoulders. It also helps to dissipate heat build-up for added comfort. These unique pillows provide the correct support and comfort whether you sleep on your back or on your side, but are not recommended for those who sleep on their stomach. When your head rests on the pillow the warmth and pressure moulds the memory foam to create a perfectly adjusted customised ergonomic support. When you get up the pillow returns to its original form. Harley Memory Foam Pillows are available in five different sizes to suit your physical structure and your preference for a large or small pillow on your bed. The rounded neck support helps to relax the vertebrae and align the spine correctly, and the moulded contours comfortably accommodate the shoulders. Enjoy a peaceful night’s sleep and wake up refreshed and free from pain on the UK’s best-selling orthopaedic pillow. Available from spinalproducts from £37.50 to £48.74

l It is well known that foot rests help to maintain a correct posture while seated, thus reducing pain and discomfort in the back and lower legs. They are of particular benefit to people of a smaller frame size who frequently cannot accommodate themselves correctly within a standard chair. The Fellowes Foot Rocker, however, takes the benefits of using a foot rest one stage further. The gentle rocking action can improve circulation, relieve fatigue and reduce pressure on the lower back. The ridged surface gives tired feet a rejuvenating and stress-releasing massage and also prevents them from sliding off. The treads on the rockers are specially designed to prevent creeping while in use, and it is made from an easy to clean and sturdy plastic. Just flip the foot rocker over to change the height. On one side the footrest is 65cm from the floor and the other way up it is 95cm high. The Foot Rocker is available in two sizes, and can be enjoyed while seated at your desk at work, or while relaxing at home. Available from Osmond Ergonomics at £34.73 and £68.47

HEALTH IN THE WORKPLACE KEEPING YOUR WORKPLACE HEALTHY

healthy workplace is essential for contented, productive workers. Whatever the workplace environment – whether it’s an office, workshop, retail space, even a fitness or therapy facility – there are elements that it’s essential to get right if we are to operate to our best ability and enjoy a comfortable and welcoming space.

AIR QUALITY: While unhealthy air pollution outdoors frequently

makes headlines, we spend 90% of our time indoors. The composition of air in our indoor workplaces can be very different from that outside. Many fittings, furniture and fabrics are treated with chemicals. Formulations of these are mostly less toxic than in the past – but they can still give off volatile organic compounds that might cause breathing, eye and skin irritation. Using low-emission materials and products in your workplace will reduce the risk of anyone reacting to these. Similarly, cleaning products, paints and glues can contain a cocktail of unhealthy and irritating chemicals. Artificial fragrance in ‘air fresheners’ is also quite likely to be an irritant — the best way to freshen workplace air is to increase ventilation. Any appliances or processes that burn fuel will also pollute the indoor air. Cookers and gas heaters give off carbon monoxide, nitrogen oxide and particles, so appliances must be well maintained and ventilated. Photocopiers and printers also release pollution when in use - formaldehyde and the irritant ozone — so these should also be placed in well ventilated areas away from work stations. Many modern buildings are climate controlled, and sick building syndrome (SBS) is a recognised condition where someone feels ill – nauseous, sleepy, dizzy, suffering chest or eye irritation – when inside a building. SBS has been attributed to low humidity, poor lighting, dust, mould or pollutants in the air – the exact cause can differ from person to person. Indoor air pollution can be minimised by ensuring good ventilation - opening windows if you can, or making sure any mechanical ventilation system is regularly serviced to avoid buildup of dust and contaminants. Adding plants can improve indoor air quality. During the day plant photosynthesis produces water vapour (increasing humidity), as well as oxygen — and research by NASA found plants can remove air pollutants.

workplace so that you don’t have to cut yourself off completely. Turning down ring tones on phones and ensuring irritating keyboard sounds are switched off is a start, as is reducing the volume of conversations. Hard surfaces like bare painted walls and stripped floors might look stylish but they reflect noise. Adding carpets, ceiling tiles, decorative wall panels and again adding plants can help by absorbing some of the sound. In a larger workplace, providing areas for quiet working and louder discussions will also improve the environment and encourage everyone to work in harmony.

TEMPERATURE: Being too hot or too cold at work will affect

comfort and performance. Like lighting and ventilation, lack of control over temperature can lead to frustration and stress. The most appropriate temperature for your workplace will depend on the kind of work you are doing. An office where everyone is sitting at a desk will need to be warmer for comfort than a workshop where people are engaged in active tasks. You don’t want it so warm that everyone falls asleep or so cold they are shivering – however it’s always sensible to dress in layers as temperature may vary throughout the day. Draughtproofing doors and windows can help ensure an even temperature throughout a space and reduce the likelihood of disagreements about where to set the thermostat or whether to open a window. While it isn’t always practical or affordable to make major changes that contribute to creating a healthy workplace, many of the measures outlined above are adjustments and maintenance that can be made as part of normal everyday activities and will contribute to healthier, happier and more productive workers.

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LIGHTING: Providing appropriate workplace lighting is essential to

ensure tasks can be completed efficiently and effectively. Poor lighting leads to eye strain, headaches, and poor concentration and is a factor in sick building syndrome. This doesn’t just mean insufficient light to see – uneven light and harsh glaring artificial light or sunlight can also be distracting and make screens difficult to see. Positioning of workstations for optimum lighting and provision of blinds/sunshields will help. Studies have shown that people perform best, are most content and take longer to get tired where there is lots of natural lighting so avoid shutting out the sun if you can. If daylight isn’t available in your workplace, having control over individual lighting at work stations is a good practice that increases workplace satisfaction and productivity.

NOISE: Our hearing is a sense we can’t switch off – we need it for

information and stimulation. Where jobs are noisy, health and safety regulation requires the use of hearing protection. However, research has shown that total silence can be a distraction too though. In an office environment – especially if it is open plan — too much noise disrupts concentration and, at worst, is a source of conflict between colleagues. While plugging into your own headphones can hide the distraction, it isn’t the best solution as turning up music to drown other sounds may well harm your hearing. It can also make you appear unapproachable, so can reduce communication. There are simple fixes that can reduce annoying noise in a

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HEALTHY READING MAGAZINE 7

WOMEN’S LIFESTYLE YOGA AND THE CULT OF FLEXIBILITY HAVE YOU CHECKED YOUR BREASTS LATELY?

BY KATIA MAJOR

t still makes me smile when I meet someone new who asks what I do for a living and upon answering they say: ‘oh I’d love to do yoga but I’m just not flexible enough’. Is that not similar to saying to a French teacher ‘oh I’d love to learn another language but I don’t know what the subjunctive need is’? Yes, it’s related to the skill that we want to acquire but it’s not the be all and end all of it AND surely the whole point of going to lessons is so that someone can teach you! Now, granted some people may just not want to do yoga and it may be their way of setting a clear boundary with me – but I know that there are genuinely people who want to add yoga to their life but just don’t think they’re good enough to come to classes. There are also others who make it to class but are apologetic upon arrival – pre-empting enormous levels of embarrassment at the shapes they will make and the deficit they will feel next to everyone else in the class. Media portrayals have not helped here, with lithe young things holding gravity-defying postures on the tops of waterfalls; however, most of us know that this is not the reality you’ll find at a local studio situated in Reading – and even in well-to-do Caversham you’d be hard pushed to find a water feature let alone a rocky crag to pose upon. In the Yoga Reading studio we are a very normal group of people moving our bodies in as many ways as possible to reap the health benefits of improved balance, calm breathing, a sense of grounding and reduced tension. I’d be lying if I said that there weren’t gains in flexibility too but I promise you that this really isn’t the main aim and also it comes with time – not overnight. In fact, when you come to a class you will hear us counselling on the risks of over-extension and hyper-flexibility and the need to practise safely and sustainably by prioritising strength and foundation over the glory of reaching your toes. So, shake off those flexibility fears and head down to your nearest yoga class this week – you don’t even have to wear lycra unless you want to! Katia Major, Yoga Teacher at Yoga Reading www.yogareading.co.uk

It is common knowledge that changes in breast tissue should be seen by a doctor as soon as possible to rule out breast cancer, but studies have shown that not enough of us are checking ourselves on a regular basis. Women are advised to check every couple of weeks, looking for anything out of the ordinary and remembering to feel under the armpit and right up to the collarbone. As well as unusual lumps, you should also look out for changes in nipple colour and dimpling of the areola. Checking regularly can also help you to recognise how your breasts feel different at certain times of the month, preventing unnecessary worry.

CHOCOLATE CAN BE HEALTHY!

Women everywhere rejoice! There is a way to include your favourite sweet treat in your healthy diet. The key is to avoid those oh-so-tempting chocolate bars and look at other ways to include a high cacao-percentage in your meals. Look for dark chocolate chips and cacao nibs that are over 60% cacao and low in refined sugar, or add a tablespoon of cocoa powder to your morning smoothie. Cocoa-dusted almonds are also a great way to get a meatfree/dairy-free fibre hit.

PERIOD CRAMPS CAN BE EASED WITH A LITTLE SELF-LOVE

Next time you feel that painful pinch in your stomach, consider turning to masturbation to ease the tension. The hormones released during an orgasm work as natural pain relief, which will come as good news for those who regularly suffer with period pains. You can also use the power of self-love to help you sleep. Many women feel experience a heightened libido during their time of the month, so masturbation can also work as an effective stress-release.

UP YOUR CALCIUM INTAKE TO DELAY THE MENOPAUSE A new study has revealed that women with a high intake of calcium are less likely to experience early menopause. High levels of vitamin D were also thought to play a part in the findings, Calcium, while most commonly found in milk, can also be sourced in dark, leafy greens and fish. You can find vitamin D in cheese, eggs, fortified cereals, and oily fish. These vitamins are thought to help slow down the rate of ovarian aging, therefore delaying the onset of menopause.

REVOLUTIONARY NEW OVARIAN CANCER TREATMENT Scientists in Germany think they have discovered a new way to treat ovarian cancer. Using sperm loaded with cancer-killing chemicals, they hope to use the semen’s natural homing instinct to pin-point treatment. Unlike current chemotherapy and radiotherapy options, this method does not harm any of the surrounding cells. Despite the studies still being in their early stages, scientists have already worked out one huge side effect and are working on ways to guide the sperm to exactly the right place within the reproductive system without causing pregnancy.

NATURAL TOOTHCARE

As we become more conscious about the chemicals used in our foods and even in our hair and beauty products, it is time to consider our toothcare. Nearly all supermarket-sold toothpastes are full of chemicals that may help to clean the teeth but can wreak havoc in our bodies. If you are on the hunt for a natural alternative, head to your local health store and look for products that use charcoal or baking soda, since these ingredients are proven to help whiten and brighten the teeth. Many of these still contain fluoride, which is essential to prevent tooth decay.

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COLOUR THERAPY FOR YOUR MOUTH

A good lipstick can brighten your face and make you feel like a million dollars, but lipstick has also been proven to have a significant effect on your mood. Neutral and nude shades are calming; red is the colour to choose for a business meeting, since it makes you feel more powerful; bright oranges and fuchsias are perfect for thrill-seekers, as they make you feel daring; while dark plum shades give you a sense of professionalism and refinement.

EXERCISE CAN HELP IMPROVE YOUR SEX LIFE

It’s a no-brainer really; exercise gives you more energy, better muscle definition and more confidence, so naturally, your sex life is likely to improve. But recent studies have shown that exercise can have a significant impact on your desire to have sex too. Even women who have suffered a reduction in their sex drive due to taking antidepressants were shown to have improved with regular exercise. That sounds like a great reason to go for a brisk walk!

IS IT OKAY TO DRINK DURING PREGNANCY?

Most women know the dangers of drinking too much during pregnancy, but the guidelines have changed a lot over the years, with the most recent advice from midwives being to abstain from alcohol altogether to avoid foetal alcohol syndrome. Experts are now suggesting this total alcohol ban is unnecessary and causing pregnant women unnecessary stress at an already emotional time, perhaps preventing them from socialising and maybe even causing an increase in abortions. They suggest previous targets of one or two units a week are fine, while the Royal College of Midwives stand by their teetotal advice.

MAJOR STUDY DISPELS THE ‘FIT BUT FAT’ MYTH

Researchers at the University of Birmingham have recently concluded that it is not possible to be fat and fit at the same time. Testing over 3.5 million people showed that even those with a high BMI who were free from medical complications such as diabetes or high cholesterol were still more at risk of developing heart disease or having a stroke than those with an average BMI.

WOMEN NEED MORE SLEEP THAN MEN

It’s not just a convenient excuse to let you lie-in on a Saturday morning – scientists have proven that women need more sleep than their male partners. Our busy lives mean our minds need longer to wind-down and refresh than men. The average person needs around seven to nine hours of sleep a night, while most women are reported to get only six hours.

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HEALTHY READING MAGAZINE 9

HEALTHY EATING

SOME OF SUMMER’S HEALTH GIVING BOUNTY

ummer is almost upon us, bringing with it a wealth of seasonal fruits and vegetables. Here’s a selection of foods which are both delicious and healthy.

CHERRIES

Cherry trees have been cultivated by humans since at least 300 BC. They have a short season with a very short shelf life, and this is why they are so expensive. Cherries vary in flavour from very sweet to tart. Health Benefits: Cherries, especially the tart varieties, contain high antioxidant nutrients to help protect against free radical damage, thus aiding in the prevention of cancer, heart disease and other ailments. Cherries are also known to act as an antiinflammatory, which makes them the ideal food for those suffering from arthritis, gout or sports-related injuries. Cherries contain melatonin, which encourages a relaxed state of mind and thus aids natural sleep. They are low in calories and cholesterol, and are alkaline to the system. They are full of vitamin C, potassium and fibre.

WATERMELON

History has conflicting views of where the watermelon was first cultivated. However, there is archaeological evidence that it was eaten in Egypt from at least the second millennium BC. There are over 1,200 varieties of this amazing fruit; most have red flesh but some have orange, white or yellow flesh. If you are going to juice your watermelon, then leave the seeds in, as these are high in vitamin C and zinc. Health Benefits: Watermelon is around 92% water and packed full of vitamin C, vitamin B and vitamin A. Pink fleshed watermelons have lypocene – the cancer fighting antioxidant. The combination of watermelon and green tea has been suggested for the prevention

Spring Quinoa Bowls (makes 2) By Sara Martinez INGREDIENTS: • 1/2 cup of quinoa • A little bit of butter • 1 cup of water or vegetable stock • 1/2 white onion, diced • 2 garlic cloves, grated • 1 bird eye chilli, chopped • A handful of finely chopped parsley • A handful of finely chopped mint • 1/2 cup of frozen peas • 1/2 cup of frozen broad beans, skins removed • A handful of asparagus tips

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of prostate cancer. Due to its high water content, watermelon is an exceptionally easy food to digest. As its colour tells us, it has high levels of beta carotene and is also rich in minerals, particularly potassium. Its Vitamin A content helps prevent macular degeneration. Watermelon is a wonderful anti-inflammatory and therefore is useful in the relief of arthritis, asthma, gout and bodily injuries.

TOMATO

It is said that the tomato was first cultivated in South America by the Aztecs and the Incas as early as 700 AD. There are over a thousand varieties and they come in all shapes and colours, not just round and red. Health Benefits: The carotenoid lycopene is present in tomatoes. It is being heralded as one of the best anti-oxidants, and therefore an excellent tool for protection against cancer. Lycopene protection against cancer of the prostate is well known. Lycopene is also thought to be beneficial in the prevention of heart disease and encourages a healthy colon. Tomatoes also have a high vitamin A, K and C content and therefore help prevent free radical damage to cells; tomatoes thus promote a healthy body whilst acting as an anti-inflammatory. Tomatoes also help to lower cholesterol levels and it is thought that they may prevent blood clots and so strokes. The chromium content of tomatoes is excellent for maintaining balanced blood sugar levels. The tomatoe is certainly an amazing fruit.

ASPARAGUS

Asparagus was first used in the Eastern Mediterranean over 2,000 years ago. Both the Greeks and the Romans ate copious amounts of asparagus when it was in season and also dried it for winter usage. Health Benefits: Asparagus is heralded as one of the best anti-inflammatory foods. It also contains many anti-oxidants such as

• A handful of rocket • 2 soft boiled or poached free range eggs • Juice and zest of 1/2 unwaxed lemon • Extra virgin olive oil • Salt and pepper to taste INSTRUCTIONS: Heat butter in a medium size saucepan and cook the onion until soft. Add garlic and cook until golden. Then add the quinoa and toast for a couple of minutes before adding the water or stock and bringing to the boil. Cook covered at low heat for 10-15 minutes (check after 10 minutes if more water needed).

vitamin C, zinc, beta carotene, manganese, selenium, vitamin E and GSH. Asparagus has a high inulin content which helps prevent digestive disorders, allergies and colon cancer. It is also exceptionally high in fibre, making it a wonderful food aid when dealing with digestive problems. Asparagus also contains a very acceptable amount of protein. There is ongoing research which points to the fact that asparagus is exceptionally beneficial in the prevention and treatment of heart disease and type 2 diabetes. Asparagus is packed full of B vitamins which are vital in the battle to stabilise sugars and starches in the body. It is indeed a much underestimated food when it comes to fighting disease.

LETTUCE

It is likely that lettuce has been cultivated for over 6,500 years. You can find paintings of lettuce on tombs, from ancient Egypt, where lettuce was thought to be an aphrodisiac. The Greeks knew that it helped you sleep and the Romans used it for food and medicinal purposes. Health Benefits: The darker the lettuce leaf, the more nutritional value it has. Iceberg lettuces contain the most water and the least nutrients but they still contain vitamins A, C and K and various minerals. Lettuces contain folic acid, manganese and chromium and are a good source of fibre. The vitamin C and the beta carotene content in lettuce make it a good vegetable for a healthy heart by preventing oxidation of cholesterol. The potassium in lettuces is known to help reduce high blood pressure. Lettuce also contains a compound, called lactucarium, which encourages sleep. Both the Greeks and Romans liked to finish their evening meal with lettuce to help them have a good night’s sleep.

Add broad beans, peas and asparagus towards the end and steam for a few minutes until lightly cooked. Once all water is absorbed and quinoa is cooked, turn off the heat and leave covered for 5 minutes. Then add olive oil, lemon juice and zest, and season with salt and pepper, chopped herbs and fresh chilli. Served in bowls. Top with rocket and poached eggs. Can also be served accompanying some grilled chicken or salmon.

CHILDREN’S & ADOLESCENTS’

HEALTH Meditation

As Chloe Brotheridge states in her bestselling book “The Anxiety Solution”, many see meditation as “one step too hippy”. However, the proven effects of meditation cannot be ignored. The app “Headspace” has a specific section aimed at children with sessions ranging from 3-9 minutes looking at topics such as focus and sleep. Being able to keep a calm mind from a young age will do nothing but good in terms of preparing our children for future experiences. The journal Developmental Psychology recently found evidence suggesting that meditation benefits those as young as nine years old. They also found a 24% decrease in levels of aggression and a decrease in academic related stress.

Body Image

In 2015, The Happiness Research Institute in Denmark found evidence suggesting that social media is making us miserable due to “perfect” people with “perfect” lives on display every time we pick up our phones or log onto our computers. Children have more access to social media platforms such as Instagram than ever, and access them at an increasingly younger age. A number of schools across the UK are now incorporating body positivity and self-esteem workshops into the school curriculum in an attempt to counteract this increase in negative body image.

Anxiety

The NHS states that 5-19% of children and adolescents are affected by anxiety, and according to the Office of National Statistics in 2016, this is continuously increasing. The Mental Health Foundation proposes a number of ways in which you can offer support to an anxious child. These suggestions include giving them the freedom to make small decisions in their life, allowing them to grow in confidence. Importantly, they also emphasise the importance of finding support for yourself. Having an anxious child will understandably take its toll and unfortunately children are very good at reading emotions in others. If they sense your frustration, they are likely to feel guilty, increasing their anxiety further.

Learning a language

Learning a foreign language is compulsory in a majority of schools across England and many parents continue to support this learning within the home in recognition of its obvious benefits. These may include having the ability to communicate within other cultures and being exposed to further job opportunities. However, there are also some less known cognitive and academic benefits from learning a language. The study centre Kumon state that children who can speak a second language tend to be more creative, be better at solving complex

problems and score higher in standardised tests.

Yoga

There is a strong argument at the moment for yoga to be included as part of the school curriculum due to the proven benefits it provides, even for young children. Not only does it help physically by strengthening muscles and improving balance, but it helps psychologically too. A quote from a child taking part in Yoga at School said “it calms me down if I feel angry or sad. I sometimes use it at home if I feel cross” (age 8).

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60+ PRIME TIME W

e’re guessing we probably don’t need to tell you that, thanks to improved nutrition, early detection of illness and advanced medical techniques, more of us are living longer than ever. But actually, the key word missing in that last sentence is the word “well.” Really, who wants to live a long life if you can’t enjoy it? Certainly there are certain conditions and illnesses that are more likely to impact us as we get older, but they aren’t inevitable. And that’s why, in this article, we’ll look at particular areas where age can prove an issue, and what we can actively do about it. Read on to ensure you feel just as good at the next big birthday as you did at the last.

EXERCISE

This is always a “biggie”, regardless of age. Happily, these days being past 60 doesn’t preclude you from being able to partake in what could be considered”‘adrenalin sports”. Activities such as rock climbing, mountaineering, white water rafting… they’re all perfectly accessible to the fit 60-plus individual. What might make them difficult is a lack of 60-plus friends to join you (rock climbing requires someone to hold the ropes while the other ascends). These days, there are lots of over 60s sports holidays to sign up to. Type in ‘adrenalin holidays’ into the search button of the Silver Trip Adviser site, for example, and you’ll find a whole list of holidays aimed at making your heart beat physically faster, from salsa dancing in Greece and cycling holidays in the Mediterranean to gliding breaks in Cambridge and Safari holidays in Kenya. It’s all out there – it’s just

a case of building up stamina beforehand and then signing up. You may be pleasantly surprised to find you can outlast some fellow holidaymakers half your age!

MENTAL AGILITY

Dementia is the big buzz word these days, it seems. Dementia certainly has a physical basis – and there is new research every day looking at such pointers as nutrition and genes – but it is accepted that keeping ourselves mentally active as we age can help. And that means engaging in memory

games. These don’t just help us to remember our ‘To Do’ lists better, but they can also help with working out our finances and even boost our powers of reasoning. But, don’t worry – we’re not talking about doing the Times crossword every day. No, it’s about more enjoyable activities such as jigsaw building (with its anxiety-reducing effects), playing Bingo (very sociable) and learning a new musical instrument or language. Even taking up painting, photography or some other creative task can stimulate our brain by focusing on hand to eye coordination.

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HEALTH SCREENING

Our much-maligned NHS comes up with new screening tests for the over 60s just about every few years, it seems. Not that we are complaining – prevention always being better than cure. It’s just that sometimes it can be difficult to keep up with all the tests we are supposed to be ticking off. Well, definitely don’t miss these ones: • Bowel screening. This kit, which is posted to you every two years up to the age of 74, involves returning a sample then waiting to hear about the results after laboratory testing. It’s an important test for bowel cancer (the fourth biggest cancer in the UK). • Cholesterol. A blood test can tell a GP whether or not your cholesterol levels could possibly lead to stroke or heart attack. Ask for this test and get it done annually. • Blood pressure. By the age of 60 most of us will be familiar with the “blood pressure” cuff that’s wrapped around our arm. But even if your last result was fine, it’s worth getting this checked annually to stave off a possible stroke or heart attack. • Cervical screening. One for the ladies obviously, this is a cancer check and involves an on-the-spot test. Women up to the age of 64 are invited for screening. Since its introduction in the 1980s, cervical cancer rates have dropped seven per cent annually. • Breast. Predominantly for women, but men can get this disease too, breast screening involves a mammogram (or x-ray). After 50 and up to the age of 70 you should be tested every three years. Like cervical screening you’ll be notified of the result after testing.

PODIATRY

Few of us feel great about our feet, but they become increasingly important as we age. That’s because, unfortunately, we’re more likely to get corns, blisters and even infections later in life due to thinning skin. It can also be more difficult to bend down and cut our toe nails while our fading eyesight doesn’t help either! Still, it is important to: • Check regularly for feet infections • Keep our toe nails a decent length (go to a podiatrist every six weeks or so if bending over proves too uncomfortable) • Wear socks or tights which don’t irritate the skin • Keep an eye on any cracked skin • Make sure our feet are clean, dry and well moisturised

NUTRITION

As we age our taste buds change; for many of us sweet foods lose their appeal. However, our metabolism alters too (a five per cent decrease every decade). This means keeping an eye on what we’re eating – and how much – is more important than ever. We also secrete less hydrochloric acid in our 60s, meaning we have less vitamin B12, causing our digestion to slow down. The result: more reflux and constipation. We can take vitamin B supplements but it’s easier to simply eat more fibre and increase our water intake. To increase fibre, simply switch to whole food options if they are around (e.g. wholewheat bread or pasta). Fruit is better than fruit juice in this respect because the

fibre is found in the skins and ‘meat’ of the fruit. Increasing our intake of vegetables obviously helps too, while beans such as kidney beans, chickpeas and pinto beans are terrific sources of fibre.

COMPANIONSHIP

One regrettable implication of getting older is that we lose friends and loved ones. Living without our ‘significant other’ can be difficult, especially after decades of co-habiting together. There have been many documented studies recently about how an elderly individual sharing with a younger roommate can benefit both. The journalist Katharine Whitehorn, who writes a regular column for the Guardian magazine, outlines how giving a room to a younger adult working in London (who, understandably, found London property too expensive), has helped them both thrive. Her younger ‘oommate helps her with IT problems and other physical chores such as putting out the bin, while he benefits from her years of living experience and not having to pay extortionate London rent. In parts of Japan (where academic studies have been done) and Seattle in America, there exist combined nursing homes / preschools – the inter-generational gap being found to greatly benefit both age groups. It’s a fascinating concept and certainly one worth pursuing. Certainly, for those aged over 60 who don’t have grandchildren, it’s a lovely way of rediscovering their youth, and for toddlers, well, there is someone around with plenty of time and patience to play.

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MEN’S LIFESTYLE SHE’S TOO TIRED FOR SEX

If your sex life has been a bit quiet of late, you may want to head to bed earlier to get some under the cover action. A recent survey of over 2,000 women aged between 30 and 80 years revealed that nearly a quarter of women are “too tired for sex”. Experts say that many couples find sex a chore because they are too busy or exhausted to make it enjoyable. Try initiating sex earlier in the evening and skip that extra episode on Netflix. Your sex life will thank you for it.

WEIGHING IN FOR HYDRATION

COULD A UNISEX CONTRACEPTIVE PILL BE A POSSIBILITY?

A chemical found in olives has been shown to prevent sperm reaching an egg. Lupeol, which is also found in grapes and mangoes, stops the sperm’s tail from propelling its way towards and into the egg. Researchers say this could be one of the most innovative approaches to male contraception and could be available for men to take in four years. Someone pass us a dirty martini!

Replenishing water supplies after a workout is important to help decrease muscle soreness and keep the body hydrated. But knowing how much to drink is often hard to gauge. One simple method is to weigh yourself before you work out, and then weigh yourself at the end. This reveals how much ‘water weight’ you’ve lost. You then need to drink that weight in liquids, plus an extra 25-50% to make up for water lost in urine.

SUMMER HAIR LOSS; SHOULD I WORRY?

HOW TO EAT HEALTHILY AT A BARBECUE

SMOOTH SHAVEN WITH COCONUT OIL

Summer barbecues are public enemy number one for anyone trying to get in shape. If you’re not prepared it’s easy to eat your way through handfuls of high-calorie crisps, nuts, and salty snacks; and that’s before the barbecue has been lit. Add to that greasy meats, a couple of baps and a few beers and you’ve undone all your hard work in one afternoon. The best way to approach a barbecue is to be selective about what you eat. The first rule is to avoid the snacks. These are usually laden with unwanted fat and calories. Try to choose lean meats and avoid adding too many sauces. Ditch the bread rolls or if you can’t imagine a bun-free burger opt for wholemeal bread. If you enjoy a beer, keep track of how many you consume throughout the day; it’s easy for one to turn into five in a short space of time!

HOW TO TAKE A DECENT SELFIE

With over one million posts on Instagram containing the hashtag #shamelessselfie, it’s worth learning how to do it right. Double chins, mirror selfies and bad lighting are definite no-no’s in the selfie world. Instead, make sure you have a decent backdrop for your picture. Lighting is also crucial; try to avoid backlighting but steer clear of a sun-beamed squint! Make sure you are doing something, looking somewhere or at least try to make it seem like you are having fun. Finally, make sure you familiarise yourself with where your camera button is on your phone… (don’t worry, we’ve all done it!)

LACK OF SLEEP CAN CAUSE WEIGHT GAIN

If you ever needed an excuse for more sleep then Swedish researchers may have given you one. A recent study revealed that sleep-deprived but otherwise healthy people prefer to eat large portions, seek more calories, are more impulsive with food, get more pleasure from eating and burn less energy. Not only that, the researchers also found that a lack of sleep shifts the balance of hormones from those that promote fullness to those that cause hunger. Time to get some extra shut-eye.

GET YOUR VITAMIN D FIX FOR HEALTHY CHILDREN

Men who get good vitamin D exposure in their bachelor years are more likely to have healthy children, according to Irish researchers. The study found a direct link between a child’s height and weight at five years and their father’s vitamin D levels before conception. For the body to produce vitamin D, skin needs to be exposed to sunlight. Vitamin D can also be found in certain foods such as oily fish, red meat and egg yolks.

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If you notice your hair thinning slightly towards the end of the summer months, you don’t need to worry – it’s just an evolutionary process. Experts claim that hair stays thick over the summer months to protect the head from sunburn, but when temperatures start to fall it is no longer needed. To prevent excess shedding try to wear a hat on warm summer days and ensure you get plenty of vitamins. If you’re not cooking with it, then you should at least shave with it. Coconut oil, which adds flavour to food and has numerous health benefits, is now the new shaving rage. The oil lubricates the skin, reducing the risk of nicks, cuts and razor burn. Wet your face before rubbing a few drops of oil to your face. If the oil solidifies, melt it in your hands. After you’ve shaved wash your face, hands and razor with water and your skin should feel soft, smooth and replenished.

STAIR WALKING BOOSTS ENERGY MORE THAN CAFFEINE If you think the only thing to get you going in the morning is a rich, fragrant cup of coffee, you could be wrong. Walking up and down stairs for just 10 minutes could be just as effective as your flat white, study findings suggest. It could also save you money and help improve your fitness.

HOW ACCURATE IS YOUR FITNESS TRACKER?

If you rely on a fitness tracker to work out your daily calorie burn there’s a chance you may have been misinformed. A recent study that assessed six popular fitness trackers revealed that none of the devices estimated calories burnt to an acceptable level. However, heart rate estimates were pretty accurate for all of the trackers. The worst offender for calorie calculations was the PulseOn, which had an error rate of over 90%. The Fitbit Surge performed the best, but still had an error rate of nearly 30%.

TOO HOT FOR PORRIDGE?

As summer temperatures start to rise, a bowl of warming porridge is less appealing than in the winter months. But what healthy options are there to replace it that will keep you full until lunch? One option is overnight oats – oats soaked in milk and/or yoghurt and kept in the fridge overnight. Add to it fruit, nuts, protein powder or whatever topping you like and you’ve got yourself a delicious and healthy start to the day.

WAX IT ALL OFF!

Why put in all that work at the gym trying to get the perfect beach body and still keep it covered with excess winter fuzz, or painful ingrown hairs and spots from shaving? Your best bet for enhancing that smooth summer body is waxing. Other more expensive options like laser treatment will also lower the risk of irritation but can cause unwanted side effects and can take many sessions before you start to show any reduction in hair.

Environmental Health FEEL GOOD GARDENING! In today’s stressful world, the garden

can be a source of joy and calmness; even the smallest space can benefit from having a few potted plants to create a tranquil effect. Our mental wellbeing has been shown in studies to improve greatly when surrounded by the simple beauty of nature; more and more psychologists and medical professionals are acknowledging the capacity of nature to improve patients’ mental health. Merely spending time engrossed in what surrounds us can relax and rejuvenate us. However, our choice of how we garden can impact on our health; our reliance on herbicides, pesticides and fertilisers, which can poison our waters, soils, and wildlife, often affects our own bodies. There is a bewildering variety of toxic ingredients in the bottles and powders we purchase for use in our gardens, and it can be hard to know the potential effects on our health.

GREEN & NOT SO PLEASANT LAND We all love neat, lush

green lawns, and see them as signs of prosperity and pride; but that lawn could be hiding a nasty secret. Keeping the grass looking as good as possible all year round can involve pesticides and synthetic fertilisers. In a recent study by the American Academy of Neurology, high levels of nitrates found in pesticides and fertilisers have been linked to Parkinson’s disease, Alzheimer’s and ADHD. The National Institutes of Health found that over a period of nine years, people exposed to high levels of pesticides had a 70% higher incidence of Parkinson’s. A Swedish study linked herbicides with non-Hodgkin’s lymphoma in humans and dogs, and there have been many reported cases of skin problems, breathing difficulties, migraines and visual distortion.

IT NEED NOT BE A HEADACHE So, how do we achieve that

desirable lawn without resorting to health-damaging chemicals? It’s simple – stop using chemicals, and concentrate instead on improving the fertility of the soil. This, in turn, will produce strong, healthy, resilient plants and lawns. Earthworms are a gardener’s best friends. Their tunnelling and other activity keeps soil loose and aids soil fertility. Earthworms flourish in a chemical free garden, and if you do not already have them, take steps to improve the soil structure with the addition of organic materials and aerating the soil. Earthworms can be easily bought and released into your garden and will, over time, make a marked difference to your lawn and plants. Weeds can overtake beds and borders in no time, but there are several ways to avoid them gaining a foothold. The healthy option is, of course, to do a little bit of weeding daily;

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the physical activity is beneficial, and this absorbing task is great for our mental wellbeing. To control the weeds growing between hard surfaces, pour boiling water, directly from the kettle, over them (take care!). However, the best method is to avoid weeds in the first place. This is only really possible before you ‘build’ your bed, and involves using a weed-proof membrane or barrier, with the soil on top. This hinders the growth of weeds, and will ensure that your garden is virtually maintenance free! Another option is to add several inches of organic mulch, such as compost, or leaf mulch, on top of the soil, or add newspapers just underneath the top layer of soil. These conserve moisture, fertilise the soil as they break down, and act as a natural weed barrier. Weeds need sunlight to flourish, so plan your planting to minimise any empty spaces by either utilising ground covering plants or plants with large, ground shading leaves; weeds cannot grow and your garden will look fabulous!

IT’S A BUG’S ……..LIFE? So, that’s the lawn, soil and weeds

dealt with. Next on the list are pests! Aphids can be the scourge of gardeners everywhere, but with some sneaky warfare they can be dealt with easily. The best method is to encourage aphids’ natural predators. Ladybirds, lacewings and hoverflies all consume aphids in large numbers whilst doing no harm to plants. Growing members of the daisy family, such as asters, will encourage them to move in and stay, keeping your garden aphid free. Slugs and snails have traditionally been tackled by toxic pellets – unfortunately these are toxic to us, our pets and the environment. Try using copper tape around potted plants; the copper reacts with the slug’s protective slimy coating and keeps them away. But for a really low maintenance trick, nematodes are your friends. These worms are one of the most abundant creatures on Earth, and a typical handful of soil can contain thousands of these microscopic organisms. One nematode species has adapted to infest the body of the common slug and snail. They can be purchased as a powder compound which is mixed with water and sprayed over plants and soil. As this species is already present in the soil, you are not adding anything alien but merely increasing its numbers, which will return to normal levels as the slug population dies off. Similar biological methods can be used to control the increasingly prevalent Vine Weevil. As these ideas demonstrate, you can enjoy your garden, help the environment, and gain mental and physical wellbeing, giving you plenty of free time to relax and let nature do its work.

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SPORTS & OUTDOORS 9 TIPS TO STAYING LEAN THIS SUMMER! BY TOM BASKETFIELD, FITNESS & PERSONAL TRAINING facebook.com/Tombasketfieldfitness KEEPING LEAN THROUGH THE SUMMER MONTHS. Now that summer is finally here, I’m sure most of you will want to look your best, whether you have a holiday coming up or you just want to feel more comfortable in your own skin. There are a few things you need to consider when it comes to losing body fat and keeping it off: Diet: The calories you consume through eating and drinking. Exercise: How often do you exercise? What sort of exercise? How strenuous is it? NEAT (Non-exercise activity thermogenesis): The amount of energy you burn just moving around doing day to day activities. Understandably, you don’t want to be stuck in the gym on a sunny day and you don’t want

s the days grow longer and the summer sun shines upon us, we Brits love to enjoy the great outdoors. While we don’t have the Olympics to inspire us to get active, there are plenty of great ways to get outdoors and move our bodies this summer. Here are a few ideas.

FOOTBALL

Most of us remember our summers as a child, using jumpers for goalposts and dreaming of becoming the next footballing star until the sun goes down. While our glory days may be a distant memory, there are more opportunities than ever to get involved in football. The Football Association (FA) launched a “Just

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to feel restricted when you’re at a BBQ or in a pub garden: after all the sun doesn’t come out often in England! However, it is very easy to overindulge and let training slip before you realise it. Below I have given you my top tips to being a lean machine this summer while still enjoying the summer season. 1. Work out in the morning; get it done first thing to prevent social plans getting in the way as the day goes on (happens too easily). 2. Stay hydrated; always keep a bottle of water nearby and drink plenty! (The NHS recommends 1-2 litres each day to avoid dehydration). 3. Walk more; enjoy the summer evenings and go for a walk in the countryside or by the river. This burns calories and is very therapeutic! Don’t forget the insect repellent. 4. Eat more salad; the weather is perfect for fresh chicken salad; it’s a good excuse to eat Play” scheme in 2011 with over one million participants and 400 venues to date where all you need to do is turn up and play. With 16-25, women only, disability and veteran categories, there are opportunities for us all to lace up our boots this summer. If you’ve lost a yard of pace and full paced football isn’t for you, there’s also walking football aimed at the over 50s, less mobile or recently injured which can help you burn over 250 calories per session. Studies show how these inclusive football opportunities can help improve your wellbeing and build relationships with people who share common interests. Football is a great way to build a sense of community while improving mental and physical health.

more veggies and it’s easy to have on the go! 5. Take your workout outside; there’s nothing worse than being stuck in a hot gym looking outside on a sunny day IMO; take some equipment to your local park and get it done in the heat! 6. Leave your car at home; if your destination is only a 15-20 minute walk away then leave the car and get moving. 7. If you’re drinking alcohol, choose caloriesparing drinks such as a vodka + diet coke (60-80kcal) rather than a large glass of wine (190kcal) or a gin + tonic (60kcal) rather than a beer (180 kcal). The calories will soon add up! 8. BBQs are a great way to get your protein intake up. Opt for the beef and chicken and limit the breads and cheeses. 9. Most importantly - enjoy it; unless you enjoy yourself then it will not be sustainable! Don’t starve yourself or miss out on experiences.

SWIMMING

Swimming has been the UK’s most popular sport for more than a decade among those over 16 years of age. This comes as no surprise since it’s one of the most accessible sports with beaches lining the British coastlines from Cornwall to County Durham and beyond. If you like the benefits of a well-maintained pool, but love being outdoors, why not try one of Britain’s fabulous lidos? These open-air pools are particularly good for swimmers who don’t feel confident enough for open waters. Swimming is a whole-body exercise that pushes the body to use oxygen more efficiently and subsequently lowers resting heart and breathing rates. Furthermore, using large muscle groups improves overall strength and flexibility. Studies show swimmers have improved blood pressure, cholesterol levels and life expectancies to a degree that is comparable only to that seen in runners. One advantage of swimming is that it’s easier on the joints than running or walking and can be done by those with bone conditions. The high resistance and low impact of water allows vigorous exercise with little risk of injury. Swimming also has a meditative effect on the body as the water soothes your body as you focus on your breathing, which can reduce stress levels as a result. While swimming is generally a safe sport, accidents do occur so we advise readers to consult poolside staff and lifeguards to prevent unnecessary accidents from happening.

SPORTS & OUTDOORS TENNIS

With Wimbledon set to light up our TV screens in July, tennis racquets are bound to come out of storage this summer. Tennis can be a fun and sociable sport, and a game of doubles can get even more excitement out of each game. Tennis can give your heart a great workout as you run in short and intense bursts to and from the net and return a flurry of shots to outsmart your opponent. Such a versatile game can have you jumping, getting low to the ground, sprinting and more as you play for each point. Tennis is a sport that often retains its participants into later life so it isn’t surprising that tennis players tend to live and stay healthy into old age. Studies have shown tennis players of all levels have

a substantial physical output during a match, and 2-3 games of tennis per week can maintain or enhance the physical health of adults of all abilities. Specifically, tennis players have much improved oxygen uptake (VO2 Max) and decreased resting heartrate than the general population.

ORIENTEERING

Orienteering is the ultimate challenge of body and mind. It tasks the participants with moving though a terrain filled with challenging obstacles and mental tests by using just a map and compass. Orienteering can take place in a variety of environments from the countryside and woodlands to dense urban areas. Courses can be designed by

the participants or they can make use of the numerous pre-existing courses across the UK. Orienteering can be either competitive or recreational, with competitive orienteering being a timed event. This is a sport well suited to all ages and abilities who want some new variety, and can add a fresh challenge to those who already enjoy running, walking or hiking. Orienteering improves self-efficacy and self-esteem by leading to the successful completion of tasks, decrease stress and depression by removing the participant from their hectic, modern environment and increases mindfulness due to stimulation and arousal of new and novel tasks in a natural environment.

WHEN SHOULD YOU HAVE A SPORTS MASSAGE? BY GABRIEL DE CARVALHO, HEAD THERAPIST, LE MASSEUR PERSONNEL

f you enjoy sport or any physical activity, the odd sprain or strain, if left untreated, can develop into something more serious and affect your overall well-being. Like an engine, your body is a complicated machine, and you can’t expect to be at your best without looking after it. Receiving a sports massage can be viewed as essential maintenance and also as an aid to promoting healing. It’s also important to realise that sports massage is not just for athletes. Today most of our work is sedentary and desk orientated, which brings a lot of postural problems and changes. A sedentary day followed by any strenuous activity can lead to stress and injury, and prevention is definitely better than cure. Anybody who partakes in sport at any level should consider the benefits of a sports massage. You might want to include a massage as part of your preparation prior to the event and then again post-event to assist with your recovery.

Which areas can sports massage help with? l Back l Ankle & Foot l Knee l Hip l Elbow Back: This is usually lower back pain, found in the lumbar region. It can be caused by something as simple as over-stretching during warm up, but leads to acute pain and restriction in movement. A range of massage techniques are employed to loosen up the affected area. Ankle & Foot: Ankle injuries are probably one of the most common injuries due to the relative weakness of the ligaments around the joint. It is very easy to turn your ankle on an uneven pavement, and you may not be aware of the initial injury until you stop. Massage concentrates on breaking down fibrous tissue that has built up and ensuring that the foot and ankle are realigned. Knee: Painful knees can be caused by all manner of things, but the constant pounding they receive can exacerbate the problem. Torn cartilage is often caused by a shearing type force and often seen when the knee is unstable. To help to counteract this it is essential to build up your quadriceps, as these help to provide a more stable support to your knee and lessen the risk of developing this type of injury. Massage can help to loosen off the tight muscles; muscles work in pairs and against each other, so to enable you to get results they need to be working correctly. Hip: The mechanism of the hip is a ball and

socket joint, and any injury around this joint can lead to restriction of movement, stiffness and pain. Using massage can help to reduce the tightness many people feel around their hip joints. However, although the pain may be in the hip it is important to remember that is not necessarily the origin of the problem. It is often other areas that actually require attention, including the lower back or knee. Elbow: The problems many people experience with their elbows, especially sporting-related injuries, are caused by repetitive use, and are common in those playing racket sports or golf. In this instance it is the tendons which become inflamed and the sport played determines which are affected. However, regular massage, once the inflammation has decreased, regular massage can help speed recovery. Common strains and sprains may be treated at home following the PRICE regime: Protection: Protect the area from further injury Rest: Avoid using the affected area as much as possible for the first 48 – 72 hours. Ice: Use cold packs (wrapped in a tea towel to prevent ice burns) on the affected area throughout the day for 15 – 20 minutes, every 2-3 hours Compression: Use a crepe or elastic bandage during the daytime. Elevation: Keep the injured area raised and supported as much as possible. It must be stressed that any persistent or worsening injury should be referred to a GP. Remember, the perception that sports massage is only suitable for treating injuries is a misnomer as it also offers preventative and maintenance benefits.

HEALTHY READING MAGAZINE 17

WHAT´S ON

SOME FORTHCOMING EVENTS FOR YOUR DIARY BY PAUL DAVIES

August

June

11th SupportU free sexual health check and HIV testing Monthly every second Friday 1 – 3pm. Castle Street, Reading. www.supportu.org.uk 0118 321 911 20th Reading Dragon Boat Festival readingdragonboatfestival.co.uk 20th Run for Champagne 10K run and 5K walk Mapledurham Estate, Mapledurham, Reading, Berkshire RG4 7TR www.runforchampagne.com

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9th SupportU free sexual health check and HIV testing. Monthly every second Friday 1 – 3pm. Castle Street, Reading. www.supportu.org.uk 0118 321 911 11th Marlow Dragon boat Festival. www.tag-events.com/prtfolio/marlow-dragon-boat-festival 18th Yoga for Health Slough Hindu Temple, Keel Drive, Slough SL1 2XL Free Session 10.30 – 11.45 am 25th Marlow Classic Triathlon Higginson Park, Lower Pound Lane, Marlow, SL7 2AE www.marlowtriathlon.co.uk

July

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14th SupportU free sexual health check and HIV testing Monthly every second Friday 1 – 3pm. Castle Street, Reading. www.supportu.org.uk 0118 321 911 15th Pretty Muddy Race for Life 5K obstacle race, Prospect Park, Reading 0330 123 0770 raceforlife.cancerresearchuk.org 16th Marlow Fugitive Half Iron Triathlon Higginson Park, Lower Pound Lane, Marlow, SL7 2AE gb.mapometer.com/events/event/marlow_classic_half_ iron_distance_triathlon_2017 16th Race for Life 5K and 10K Prospect Park, Liebenrood Road, Reading, RG30 2ND 0330 123 0770 raceforlife.cancerresearchuk.org 30th Prudential 100 Ride 100 mile round trip on the 2012 Olympic course, finishing on the Mall preventbreastcancer.org.uk/events/prudential-ride-london/

ADVERTISE YOUR BUSINESS

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18 HEALTHY READING MAGAZINE

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September

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8th SupportU free sexual health check and HIV testing Monthly every second Friday 1 - 3pm. Castle Street, Reading. www.supportu.org.uk 0118 321 911 17th Vitality Move 10K and 5K runs or Music Miles Windsor Great Park Vitalitymove.co.uk/Windsor-great-park 23rd Running4Women Windsor 10K Windsor Great Park In aid of Cancer Research UK 24th Windsor Half Marathon

October

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15th October AUTUMN CLASSIC WINDSOR DUATHLON Rowing Centre, Dorney Lake, Windsor, SL4 6QP www.f3events.co.uk/event/ Autumn-Classic-Windsor- Duathlon-Event-1-1040

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