Issue 6

A NEW PERSPECTIVE ON HEALTH AND WELLNESS

HEALTHY READING www.healthyreading.co.uk Issue 6 £1.99

HEALTH in the workplace ERGONOMIC LIFE

EXPLORING THE PSYCHOLOGICAL & PHYSIOLOGICAL EFFECTS OF BACK PAIN

S R O O D T U O D N A S T R O SP P ACTIVITIES TO TRY THIS SUMMER OUR TO

THE GOLD STANDARD OF BLENDED ESSENTIAL OILS HUMOS AROMATHERAPY

ACCEPT NO IMITATIONS

100% PURE ESSENTIAL BLENDS

|

HAND BLENDED IN ENGLAND

|

WWW.HUMOS.CO.UK

EDITOR’S

W

Word

elcome to the latest edition of Healthy Reading, your essential guide to health, fitness, and well-being.

Our main article covers that most common of disorders: back pain. We examine whether psychological effects such as stress affect our perception of back pain, and how our mental well-being may well contribute to increased occurrence of chronic pain. There are suggestions on how to regain a degree of control over our lives in these circumstances.

Looking for a new challenge to help fitness? We have suggestions for new sports and activities for you to try, including some surprises. We also look at how life may be improved for our more senior readers with simple suggestions for a healthier, happier life.

Why is yoga seen as a predominantly female discipline? Read a personal view by our regular contributor and Yoga practitioner.

We spend a lot of time in work, so it’s no surprise that health in the workplace is an important issue. Read our tips for healthier and more productive working. We also have our usual round-up of health and lifestyle news to inform and entertain.

Please pass this magazine on to your family and friends once you have finished with it.

We hope you enjoy this edition of Healthy Reading and look forward to more excellent advice and information in our next issue.

Paul Davies - Guest Editor

Publishers: Healthy Reading Ltd. Editor: gabriel@healthyreading.co.uk Advertising: advertise@healthyreading.co.uk Contribute: contribute@healthyreading.co.uk Website: www.healthyreading.co.uk

Contents On the cover 4

PSYCHOLOGICAL & PHYSIOLOGICAL EFFECTS OF BACK PAIN

6

ERGONOMIC LIFE

7

HEALTH IN THE WORKPLACE

14 SPORTS AND OUTDOORS

Inside 8

WOMEN’S LIFESTYLE

10 60+ PRIME TIME 12 MEN’S LIFESTYLE 13 WHY MEN SHOULD TAKE UP YOGA

Twitter: @healthyreading Facebook: fb.com/healthyreading Contributing writers: Katia Major Yoga Reading Gabriel De Carvalho Le Masseur Personnel

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

PSYCHOLOGICAL AND PHYSIOLOGICAL EFFECTS OF BACK PAIN

By Gabriel De Carvalho

B

ack pain and its origin has been a well-researched notion for many years. Unfortunately back pain is very common and likely to affect most of us. We can all do our best to eat well, exercise regularly, meet with our GP often and educate ourselves about our bodies. But no matter how good a condition we think we are in, physical back pain is almost certain to cause problems.

For the majority of back pain sufferers this pain is temporary and a minor aggravation that occurs infrequently throughout their lives. The majority will get better within six to seven weeks as the body heals itself with little or no medical

treatment: the inflammation reduces, pain gently eases. These people move on and actively take part in the community once more, but often with the unconscious thought of avoiding similar patterns of behaviour that may or may not have caused the pain in the first place. For others there is no break from the pain, and control

over their lives starts to diminish while avoidance of everyday activities increases.

When back pain moves into the realms of chronic discomfort the pain goes way beyond a physical sensation. Back pain can alter the way people think, change their emotions and their decisionmaking abilities. Back pain can become an avoidance technique or even an excuse not to take part in life to its fullest.

People can find themselves lying supine on their kitchen floor asking themselves: “Why me?”

It’s interesting to note that because this pain is physical, people look for a cause that’s physical. Unfortunately, this ignores the most common reason for back pain: stress and tension. Sinfield & Wisbey-Roth (2014) suggests these factors come from a number of environmental implications in people’s lives such as employment stress, high expectations, family conflicts and so forth. Sinfield, a chartered physiotherapist and back pain professional, explains that emotional stress expresses itself in painful physical tension, most commonly in the soft tissues in the neck, the top of the shoulders and shoulder blade, the lower back and the outside of the buttocks.

To reinforce this point further an additional article by Sinfield (2014) states that failure to address the mental and emotional factors associated with chronic back pain is one reason why treatments based on physical assessment alone have repeatedly failed to provide a permanent cure. This would support the idea that X-rays and MRI scans very rarely correlate to patients’ symptoms. Most of us have

structural abnormalities in our backs, but those structural abnormalities don’t necessarily cause back pain.

Psychological causes to back pain are a radical thought for you and me; however, Dr John Sarno’s discovery of stress-related back pain or Tension Myositis Syndrome includes the notion of ‘spinal irritation’.

In 1998 Sarno, a retired professor of Rehabilitation Medicine, placed the causative factors for back pain directly in the psychological and emotional realm, whereas the earlier theories would only use “physical” treatments.

There is a wide acceptance among pain specialists that when pain drifts from an acute, short-term problem into a chronic one, psychological factors come into play, often making the pain much worse. Research and theories have helped practice come a long way when addressing not only the possible cause of back pain but the ripple effect it has on lives. So much so that new guidelines from the National Institute for Health and Clinical Excellence (NICE) expect practitioners treating long-term back pain to incorporate some of the principles of cognitive behavioural therapy (CBT) into their treatment plan, educating patients about the role the mind can play in aggravating their problem.

Although causes of back pain can be linked to psychological stressors, back pain can also be the primary cause of mental ill health itself. Currie and Wang (2004) state that chronic pain and depression are

two of the most common health problems that health professionals encounter. This is supported by Sullivan et al (1992) who explain that major depression is thought to be four times greater in people with chronic back pain than in the general population. Chronic back pain has an association with a lack of control within people’s lives. It’s this lack of control over decision making, physical ability and function that can trigger mental ill health. The issue of control can consume a person’s focus and directly impact the development of depression. Back pain can lead to a severe reduction in the ability to engage in activities such as employment, exercise and social interaction with friends and family. This downward spiral of poor interaction and physical immobility impacts the individual greatly by increasing the feeling that they are less and less in control of their own life. In turn, they can actually feel controlled by the pain; this external controlling power can be a trigger for mental ill health. Because of the lack of opportunities or decision making ability the situation rarely changes, reinforcing ill health both physically and mentally.

Psychological and environmental reinforcements do play a prominent role in controlling an individual’s function.

However, the individual’s personal choice regarding back pain will be the underpinning factor in recovery.

For example, a personal intellectual understanding of one’s health can impact the decisions made on a daily basis.

Someone who believes that a certain exercise may promote their back pain may become unnecessarily physically limited; however, a more confident person looking to recover and develop with the same medical condition may be walking miles to develop surrounding muscles. A person’s confidence in his/her own strength and abilities is important. Those who feel competent tend to function better and have better quality of life than those who lack self-confidence.

In order to do what’s best for us and do what we are physically capable of we should try to avoid… avoidance!

Acceptance is the first form of development; this word acceptance does not mean giving in, but it does mean taking control, taking charge and regaining your life and living it to its fullest, in spite of the pain.

REFERENCES:

Currie, SR & Wang, JL (2004) Chronic back pain and major depression. Pain 107 54–60 International Association for the Study of Pain.

Sarno, John E. (1998). The Mindbody Prescription: Healing the Body, Healing the Pain. Warner Books. ISBN 0-446-52076-4.

Sinfield, N (2014) Managing your back pain recovery, The Backcare Charity; Site www.backcare.org.uk/managing-yourback-pain-recovery Sinfield, N & Wisbey-Roth, T (2014) The Back Pain Personal Health Plan - Bounce Back Edition Sullivan, MJ, Reesor K, Mikail S, Fisher R. (1992) the treatment of depression in chronic low back pain: Review and recommendations. Pain; 52:249.

HEALTHY READING MAGAZINE 5

ERGONOMIC

Life

both durable and water resistant.

Amazingly comfortable, versatile, practical and stylish, the Healthy Back Bag is perfect for almost any occasion and great for your posture too. www.thehealthybackbag.co.uk

RITEBAR l Sitting

THE HEALTHY BACK BAG l The Healthy Back Bag has been designed as a fashionable functional ergonomic alternative to a backpack or single strap bag. This Back Bag moulds to the contours of your spine, spreading weight evenly across the back with no pulling, no straining or uneven shoulders.

The secret to this bag is that it follows the contours of the spine. The teardrop shape helps to distribute weight evenly across the back and shoulders rather than pulling from one point on the shoulder.

This Back Bag can be worn in a variety of ways for individual comfort and there are sizes to fit all.

Intelligent design inside and out means your stuff is super organised. Frustrated rummaging becomes a thing of the past. Four secure exterior pockets accommodate travel cards, loose change, a slim book and umbrella. Five or six interior pockets are perfect for a kindle or netbook, a magazine, water bottle, keys, purse, gloves and pens. With a key hook and D-ring at the top of the bag, a silver lining to make contents more visible and a non slip strap to keep it in place, this bag is

6 HEALTHY READING MAGAZINE

in front of a computer for hours at a time repetitively clicking the mouse puts undue stress on muscles in your arms, back, shoulders, neck, hands and wrists, often resulting in pain and potential problems such as Carpal Tunnel Syndrome or Repetitive Strain Injury (RSI).

The ‘RiteBar’ Roll Bar Mouse is an ergonomic alternative to the traditional mouse. Designed to sit directly in front of your keyboard, research has established that the roll-mouse significantly improves the posture of the hand, wrist and shoulder compared to a conventional mouse and puts less strain on the muscles in the forearm.

There is no need to reach or stretch for the mouse. Moving the cursor becomes as simple as rolling the bar lightly with your fingertips eliminating the repetitive movements which cause the strain in the first place. Padded wrist rests also provide extra comfort and support while you are typing.

The RiteBar is comfortable and easy to use with one or both hands in various positions with no reaching or gripping necessary. Both the height and angle of the keyboard can be adjusted for better support to suit individual needs. Set up is simple. No software is required.

RiteBar provides an ergonomic alternative to the traditional mouse and will help promote a safer and more comfortable work environment. www.posturite.co.uk

POSTURITE 11 DEGREE WEDGE l The Posturite 11 degree wedge is a gently sloped medium-firmness wedge that helps those who spend prolonged periods of time sitting. It enables you to ensure that you are sitting comfortably, with your pelvis rotated correctly, while maintaining your spine’s alignment, and helping to relieve lower back strain.

It is lightweight and portable, with a hard wearing, washable cover. www.posturite.co.uk

Health in the workplace HOW TO IMPROVE YOUR POSTURE AT WORK The importance of adopting a good posture at work cannot be overlooked. If you are hunched over the desk all day you are guaranteed to get a bad back. Luckily, there are some ways you can improve posture in the workplace. Firstly, make sure you get up and move every so often.

Sitting for extended periods is bad for your body, as it causes abdominal muscles to get weaker and blood flow to become slower.

Investing in a lumbar support pillow is wise, as it will help to support your spine and ensure you sit in the correct position every time. To avoid getting rounded shoulders, draw your shoulder blades back and down.

One of the most important things you must do is keep your ears in line with your shoulders. If you lean too far back or forward your posture will be off-kilter.

Finally, make sure the height of your chair is correct by ensuring your forearms are in line with your keyboard and horizontal to the desktop.

CHANGING YOUR DIET TO ENHANCE PRODUCTIVITY Do you start the day feeling energised and refreshed, but struggle to get through the afternoon lull? By making some changes to your diet, you can get the boost in productivity you need. Junk food can cause fatigue, as it causes blood sugar to spike then drop. The same energy crash can occur when eating whole-grain bread or pasta. Honey turns off orexin, which is the chemical that triggers alertness, while almonds contain tryptophan and magnesium, both of which lower nerve and muscle function while steadying heart rhythm. So, what should you eat instead?

Sunflower seeds are great because they contain thiamine, which improves cognitive function and memory. Why not have

a salmon and avocado salad for lunch?

The omega-3 fatty acids in salmon boost memory and mental performance while avocados are a natural stimulant. Eggs are also great, as they speed up reaction times because they contain choline, which stimulates the brain’s reactive sensors. For a healthy snack, grab some berries – the darker the better. Berries are filled with antioxidants that improve memory.

REDUCING STRESS AT WORK Did you know that 40 percent of adults say they lie awake at night worrying about the stresses they experienced that day? A lot of people underestimate the negative impact stress can have on the body. A small amount of stress can be a good thing, keeping us alert and ensuring we avoid danger. However, if stress-related tension builds and you are overworked, stress can have negative consequences, including chest pain, sleeping problems, elevated blood pressure, an upset stomach, and headaches.

This is why you need to keep stress levels to a minimum while at work, which can be one of the most stress-inducing environments. So, how can you minimise stress at work? Firstly, try to eliminate interruptions. From instant messages and emails to urgent deadlines and phone calls, people feel more distracted than ever.

Don’t react to all interruptions straight

away.You should also concentrate on your breathing at work. Deep breathing for a few minutes after a stressful time can restore balance.You also need to act rather than react. When we feel things are out of our control, this is when we get stressed, which in turn wears down our concentration, confidence, and wellbeing.

Instead, you should try and control the aspects you can. Finally, prioritise things effectively to ensure you aren’t trying to juggle everything, and identify any stress that is self-imposed.

STANDING UP IS THE SIMPLE WAY TO BOOST PRODUCTIVITY AT WORK There are many complicated theories and suggestions regarding how to boost productivity in the workplace. However, the solution could be a lot easier than you think. Research conducted by the Texas A&M Health Science Center School of Public Health has concluded that simply standing up is a great way to enhance productivity. By this, we don’t mean standing up for five minutes a couple of times throughout an eight-hour day.

Instead, have you considered a standing desk? The argument for these desks is strong. They can help to enhance cognitive functioning and alertness while also burning more calories and fighting obesity.

The study mentioned earlier involved two groups of call centre employees being examined over a period of six months.

One group had a workstation whereby they could alter the height of the desk so they could sit or stand while the other group worked at a standard desk where you could only sit. Those in the former group proved to be 46 per cent more productive. Productivity was measured by assessing the number of successful calls completed during an average hour at work.

HEALTHY READING MAGAZINE 7

It is safe to exercise during pregnancy

WOMEN’S LIFESTYLE

Deep Sleep Improves Memory Do you ever feel as though your memory isn’t as good as it should be? Well, new research points towards the fact that your sleeping patterns may be to blame. People who don’t get enough sleep – particularly deep sleep – have been found to have impaired memory function, so if you struggle with your memory, trying to get into better sleeping habits could well be the solution.

You may be able to take medication during pregnancy In years gone by, women may have assumed that they were unable to take medication during pregnancy, therefore putting themselves at risk of illnesses, both physical and mental. Guidelines are now changing, however, meaning that many illnesses can now be treated during pregnancy – so it is well worth checking with your doctor to see whether you can continue to take regular medication as advice is constantly changing.

Could air pollution cause stillbirths?

Stillbirth is something that isn’t particularly well understood by the medical profession – often being dismissed simply as a tragedy – however recent research has suggested that there may be a link between stillbirth and living in areas with high air pollution. Experts consider this finding a positive step forward with regards to research, and more studies are due to take place in the near future.

“Take it easy” has been the official advice for years when it comes to pregnancy; however new guidelines suggest that there is actually no need to avoid exercise at all. In fact, it can help to reduce stress, boost endorphins, and minimise unhealthy weight gain. Of course, it is important to be sensible, but exercise can still be a part of your routine during pregnancy.

Struggling to sleep? Get a massage!

Many people struggle with sleep issues, and if you’re one of them then you may wish to find a way to deal with your problem. The great news is that it appears that you can improve your quality of sleep by getting a massage – as the treatment can help you to relax. It’s the perfect excuse for a treat, and should help to improve your quality and quantity of sleep, too.

Creativity strikes during boredom Have you ever noticed that your best ideas hit you when you’re bored? New research suggests that our most creative moments occur when we have little to do, and that downtime can actually help us to come up with our most impressive thoughts and ideas. So remember to relish those quiet times, as they could be responsible for the idea of a lifetime.

Scientists are closer than ever to finding a genetic link with depression There has always appeared to be a genetic link in depression; however, until now science has struggled to explain the link – and more importantly, prove it. Now, a scientist has found two key areas within the human genome that could be responsible for the illness, meaning that the future is promising when it comes to finding a truly scientifically targeted treatment for depression.

Rainbow lashes are the next big thing Mascara has been a key item in our beauty box for a long time, however the latest trend – rainbow lashes – is causing quite a stir. The multi-coloured lashes are becoming more popular than ever thanks to increased exposure on social media websites such as Instagram, and more people are choosing to give it a go and add the look to their beauty regime.

Most diets are doomed to fail If you have ever tried, and failed, to lose weight, then you’re not the only one. Research shows that the majority of dieters either fail to lose weight, or simply put it back on within a short space of time. This is thought to be because the diets followed are often too extreme and cannot be maintained in the long term.

8 HEALTHY READING MAGAZINE

Getting enough sleep can help you look better There are many ways in which getting enough sleep is good for you, and it would seem that it can make you look better, too. This is because sleep gives your body the chance to repair, and it also lessens your chances of suffering from stress and depression. So, sleep could help to make sure you always look your best.

Women use warmer language on Facebook Did you know that your gender can be guessed based on the language that you use on social media? Recent studies have correctly guessed the genders of around 90% of posters based on their language. Amongst the findings was the fact that women tend to use warmer, more personal language, whereas men are more detached.

Staying in hospital could make you unhealthier Studies have shown that individuals who have spent a long time in hospital are more likely to suffer with their health when they return home than those who have not. This is likely due to the fact that they have been exposed to illnesses, and have become more reliant on carers, in addition to being less active and eating differently.

A lot of sugar in our food is hidden As a nation we are more wary about our sugar intake than ever before. However, while it may seem common sense to avoid certain foods like crisps and chocolate, there is also a lot of hidden sugar in other foods, particularly in things such as cereals and ready meals, so it is important to consider this and check the labels carefully.

Your nationality may determine your chances of surviving cancer Shockingly, around 75% of the world’s population don’t have access to the treatments needed to beat cancer.This means that whether you recover or not may well depend on the country in which you live. Some countries have excellent survival rates, whereas others are still only in very early stages of cancer treatment.

Fibroid treatment may improve your sex life Women who have struggled with uterine fibroids in the past may find that noninvasive surgery can improve their sex life. This includes sexual desire and performance, when compared with women who have not chosen to have the surgery, and around 90% of patients found that their sex lives improved postsurgery.

Curb portion sizes to stop your child being overweight Recent research has shown that overweight children typically have only slightly larger meals than those of a healthy weight, but the extra couple of mouthfuls with each meal is thought to heighten their risk of obesity, meaning that it really is important to think about meal size when planning what they will eat.

Plan quitting smoking around your menstrual cycle A study has found that those who try to quit smoking in the second half of their menstrual cycle are more likely to succeed in their attempt than those who try to quit in the first half.

Quitting after ovulation, as your body approaches its monthly period, is thought to be a better time that gives better results.

Social media “likes” are addictive Scientists have discovered that the emotional boost given when we receive “likes” on our social media posts is similar to that of eating chocolate or receiving a gift from a loved one. Thought to be particularly strong in teens, this effect provides us with positive reinforcement, and goes some way to explaining why social media is so addictive.

We all lie about our sexual partners Men and women are very different in the way that they report their previous sexual experience. Men are more likely to double the number of partners that they have slept with, whereas women are likely to lower the number. It is thought that this relates to the gender bias that labels sexually experienced females in a negative way, and sexually experienced males as “studs”.

HEALTHY READING MAGAZINE 9

60+ PRIME TIME H

ealth experts often disagree on matters of nutrition and fitness. Many people get confused by the glut of information on the dos and don’ts of well-being. However, when it comes to the need for moderate physical activity, there seems to be universal agreement among scientists: if you want better health, you must exercise regularly! It has been said that the older you are, the more you stand to benefit from a moderate exercise program. Still, many older people hesitate to engage in regular physical activities for fear of getting hurt or sick.

Granted, older people would do well to consult their doctor before they begin a programme of strenuous activity; however, experts believe that physical activity can dramatically enhance the quality of life of older adults.

The following are some areas which are likely to improve with regular exercise: l Mental alertness l Balance and flexibility l Emotional health l Speed of recuperation from illness or injury l Gastrointestinal and liver functions l Metabolism l Immune system l Bone density

Energy level Just choose the kind of physical activity you like and are able to do; take a friend with you or get to know new people while you are physically active and enjoy all these fantastic benefits. l

CUDDLE THERAPY Numerous studies have found that the elderly can benefit from spending time with animals. Petting and interacting with a dog, cat or other animal can relieve stress, and animals can also lend a listening ear to lonely people. While isolation can make disorders like depression worse, simply scratching a cat’s ears or talking to a dog can be therapeutic and can boost a person’s mood. Seniors that have their own pets also benefit from more frequent exercise, and caring for animals like dogs can provide many opportunities to socialize with other dog owners. Having a pet also adds routine to your day. Pets require a regular feeding and exercise schedule, and they may be just the boost a lonely person needs to get out of bed each day. Studies even show that pet owners are less likely to suffer from depression than those without pets. But the benefits of pet ownership aren’t just mental. The American Heart Association has linked pets to a reduced risk for heart disease, and research has also found that people with pets have lower blood pressure and elevated levels of serotonin and dopamine - brain chemicals that aid in relaxation. The simple act of having a cat to cuddle on your lap, or a dog to curl up at your feet can make a world of difference in the life of an elderly person. They can help you to live a l

happy, healthy and long life.

MENTAL EXERCISE Mental exercise helps to keep your mind sharp and alert while reducing the risk or delaying the onset of age-related dementia.

Just as the body needs physical exercise to keep fit, the brain needs mental exercise to stay active and alive. Mental exercise stimulates the brain, often providing long-lasting positive effects regarding thinking and reasoning skills, memory and processing speed.

There are many types of activities that help to maintain and improve your cognitive skills. Learning a new hobby or taking up a craft are excellent ways to keep your brain active and alert. Other mind challenging activities include playing games, engaging in conversation and solving puzzles.

Many of these activities also help you to maintain eye and hand coordination and fine motor skills. If you have a physical limitation such as a shortened attention span, arthritis or poor eye-to-hand coordination, modify a craft or hobby in ways so that you can still enjoy being part of things that make you happy.

These activities will not only improve your cognitive skills but finding an activity that interests you will also provide you with enjoyment and a sense of positive self-esteem. l

TAI CHI FOR SENIORS l Tai

chi is a healthy exercise that simultaneously relaxes and invigorates the body. Many individuals perform tai chi as an alternative to a more dynamic workout, yet still reap the numerous benefits associated with a focused approach to body movement.

Tai chi is often referred to as “meditation in motion.” “Tai” is a Chinese word

that means highest. “Chi” represents energy, breath, and spirit. In Chinese medicine, it is believed that individuals can enhance both mental and physical health when the body’s chi flows evenly throughout the body. The fluid but deliberate motions of tai chi improve inner awareness and unblock the flow of energy. Seniors who practice tai chi noted a strong improvement in balance,

3

energy levels, flexibility and sleep quality in as little as six months.

Anyone interested in tai chi will be happy to discover that it can be practised anywhere.

There’s very little risk of overdoing it, and there’s no need for special equipment.

However, like with any new exercise endeavour it’s best to check with your health advisor before trying it for the first time.

STEPS THAT MAY REDUCE THE RISK OF DIABETES

1. HAVE YOUR LEVEL OF BLOOD SUGAR TESTED IF YOU ARE IN A HIGH-RISK GROUP A medical disorder known as prediabetes - a condition in which blood sugar is moderately higher than normal - often precedes type 2 diabetes. Both conditions are unhealthy, but there is a difference: although diabetes can be controlled, it cannot yet be cured.

On the other hand, some prediabetics have been able to bring their blood sugar back to normal levels.

Prediabetes may have no obvious symptoms so this condition may go unnoticed. Prediabetes is not harmless, however. Besides being a precursor to type 2 diabetes, it has recently been linked to an increased risk of dementia. If you are overweight, not physically active, or have a family history of diabetes, you might already have prediabetes. A blood test can tell you if you do.

2. MAKE HEALTHY FOOD CHOICES You might benefit from doing the following whenever it is possible and practical: eat smaller portions than usual. Instead of sugary fruit juice and carbonated beverages, drink water, tea, or coffee. Eat whole-grain bread, rice, and pasta - in moderation - rather than refined foods.

Eat leaner meats, fish, nuts, and beans.

3. STAY PHYSICALLY ACTIVE Exercise can lower your blood sugar and help you maintain a healthy weight. Swap some TV time for exercise time.

The American Heart Association has linked pets to a reduced risk for heart disease, and research has also found that people with pets have lower blood pressure and elevated levels of serotonin and dopamine - brain chemicals that aid in relaxation.

HEALTHY READING MAGAZINE 11

MEN’S

LIFESTYLE Walnuts could beat cancer Walnuts are jam-packed with omega-3 and vitamins, and are one of the best superfoods you can eat. But new research has also found that a handful a day of the world’s best nuts could also reduce your risk of colon cancer. This study has found that walnuts change your stomach’s microbial flora, enabling it to digest fibre into disease-beating chemicals.

Men live on average 5 years less than women.

This one may be hard to take, but studies show more men suffer and die from chronic illness than women. This doesn’t have to be all negative; it just means men need to be more aware of their health. A study from Norway states that just 30 minutes of physical activity per day can increase longevity for men in their 60s and 70s.

Rise and fall of mortality related to alcohol.

New research into alcohol-related mortality in Scotland has found that the rise during the 1990’s and early 2000’s, as well as the following fall, can mostly be explained by the increase and alter decrease in the affordability of alcohol. This research was initiated to measure the effect of the Scottish Government’s alcohol strategy.

The male menopause is real Men are also affected by changes in hormone levels just like women. Many men experience menopause-like symptoms including low sex drive, hot flushes, depression and lack of energy. The male menopause, also known as andropause, is caused by a decrease in testosterone. This can be counteracted with simple life changes such as increasing your vitamin D intake, losing excess body fat and regular exercise.

Get your blood sugar checked yearly Diabetes, a chronic disease characterised by a rise in blood sugar levels, can greatly increase your chance of heart disease as well as other health problems such as erectile dysfunction and kidney damage. An annual glucose test is the best way to diagnose and prevent diabetes before it has time to advance.

12 HEALTHY READING MAGAZINE

Safe again to reheat spinach A few months back, claimed that reheating spinach can cause it to release cancer-causing nitrosamines. A new report has been written claiming this to be false, so it’s now yet again safe to reheat your favourite iron and vitamin-packed superfood.

New procedure can reduce the need to urinate during the night Being woken in the night to urinate is a very common problem for men who have developed an enlarged prostate. But a new procedure, called prostatic artery embolization (PAE), which slows the blood flow to the prostate gland using microscopic spheres inside the arteries, has shown promise in easing this problem.

The new superfood is watermelon New research has revealed that watermelon can improve body composition and help you preserve muscle. The tasty fruit is rich in amino acid L-citrulline, which researchers from Sorbonne University claim has the ability to slow the ageing process that causes muscle loss. The study also found that L-citrulline found in watermelon helps burn 13% more body fat.

Sperm-binding beads could work as a contraceptive or a fertility aid.

Sticky beads which mimic a human egg could be used as a contraceptive or as a fertility aid. These beads are coated with the protein called ZP2, which coaxes the sperm into binding with them. This process can be used to find and select the strongest sperm for IVF, but studies have shown it can also be used inside a woman’s ovary as a contraceptive.

Wax your armpits for less sweat.

Although there is no direct evidence to claim that shaving or waxing your armpits can reduce sweat, having hairless armpits can reduce the size and appearance of sweat stains on your clothes. Another health benefit of hairless armpits is the reduced area for bacteria to develop, which also increases the effectiveness of your chosen deodorant.

Exercise makes you look younger.

It has been proven that regular exercise will roll back the years.

Vasodilation, which is a result of exercise, improves the blood flow reaching the skin’s surface.This stimulates collagen production and can stop wrinkles, making your skin look more youthful.

Grooming your beach body We put a lot of work in at the gym into chiseling our beach bodies, but how do we reveal our summer bodies by getting rid of our excess winter fuzz, without causing painful ingrown hairs? Using a standard razor can cause irritation, so the best bet to get your smoothest body is waxing. Other options like expensive laser treatment will also lower the risk of irritation. And if you’re really brave you can try waxing it all off!

Kegels will improve your sex life Kegel exercises are done by making contractions of your pelvic floor’s pubococcygeus (PC) muscles, that stretch from your urinary sphincter to your anus.These exercises are used to improve everything from premature ejaculation to erectile dysfunction.

Regularly doing Kegels can even make orgasms more intense.

WHY MEN SHOULD TAKE UP YOGA

By Katia Major ■ The perception of yoga around the world is thoughtprovoking. In some countries it is seen as an entirely female pursuit often inextricably linked with a hippy and relaxed stereotype. In India, yoga in its earliest pre-classical form was entirely reserved for men.

Is yoga really a gender specific activity?

I am a female teacher of Ashtanga yoga, a dynamic form of yoga where breath and movement are linked to create a flow of postures with a focus on strength and balance. Arguably, it’s a more masculine type of yoga.

I wanted to find out what attracts men to yoga. I asked male friends and students and gathered an array of responses including, a wish to: increase flexibility, combat stress, balance out other sports (particularly, it seems, heavily developed rock climbing shoulders) and cultivate mindfulness.

However, I still felt that some of the more subtle benefits were missing from this inventory. Then one male friend came back with an extremely eloquent response: “I started becoming more health conscious a few years ago when working at the hospital. The hospital was a stressful job, which put a lot of strain on me mentally and physically.

My back was suffering and my mental health was taking a knock. I was becoming aware of the possible long-term effects for myself of having a “dead end” job, which was causing me so much stress and physical discomfort. I decided to place particular emphasis on strengthening my back.

I started practicing yoga, pilates and meditation. After a few months a friend introduced me to Ashtanga yoga. The combination of the breathing and movement felt similar to the meditation exercises I had been practising.

Before I started practising I couldn’t stand on one foot and I had no balance or strength. Yoga has taught me to challenge my limits not only physically - now I can balance

on one foot, on my hands or on my head - but also mentally.

I have learnt that stress is not a fixed state that we just have to be a victim of.

Finally, I feel in better shape than I have been in years. I am more attuned to my body, have higher energy levels, sleep better and am generally more “present” in the moment.

I worry less about the future and the past.”

In conclusion, I don’t believe that yoga is, or should be, a gender specific activity; It may take a little courage to go to that first class and you may need to look around to find the right class for you, but the benefits will vastly outweigh any embarrassment felt. (See full version of this article online).

Katia Major is a yoga teacher, indoor cycling and fitness enthusiast and co-runs Yoga Reading.

Yogareading.co.uk

HEALTHY READING MAGAZINE 13

SPORTS & OUTDOORS GOLF l Golf

is great for core strength, posture and mental health, and what’s more it’s easier to get involved than most people might believe. Playing a full course will typically involve a five mile walk, burning off roughly 900 calories when combined with the effects of swinging a club and pulling a golf trolley.

The golf swing itself requires great balance and posture and players can improve these elements of their game with regular practice. Top players are noted for their ability to swing the club at high speed while maintaining a consistent body shape upon impact with the ball.

Golf is also great for supporting positive mental health. The game itself is a social game with drinks at the 19th hole, otherwise known as the clubhouse bar, commonplace. The chance to get out in the open air, and away from daily stresses, proves relaxing to many of the game’s regular players.

HIKING/WALKING l Walking

is good for the mind, body and soul, allowing you to get out into the thick of nature away from the everyday stresses and strains of city life.

While most people think of hiking as trekking through hills and mountains, this activity can actually be done much closer to home, wherever there are open spaces ready to explore. And it’s a great activity for people looking to start on their fitness journey as routes can be planned according to individual abilities and strengths.

Minimal equipment is required and to get started with the major investment being a decent pair of boots – although would-be hikers will also need to be prepared for all weathers making items

14 HEALTHY READING MAGAZINE

like sun cream and a rain mac a must.

Regular walking can assist with building strength in the gluteus, hamstrings and lower legs, as well as improving blood pressure and lowering the risk of heart disease. It can also be a mood booster by helping to control anxiety and stress levels – because human beings need to escape into nature from time to time.

ULTIMATE FRISBEE l Ultimate

Frisbee is a sport and subculture thrust together in one, with the goal being to get a disc from one end of the field to another by passing it between a team of players. Typically played with teams of seven, ultimate Frisbee can be adapted to accommodate larger or smaller sides depending on demand.

Sportsmanship is vital here - with no referees to take decisions each team is responsible for ensuring fair play throughout matches. Very limited equipment is needed, with only the small disc a necessity – although of course it is important to wear clothes that you can run, jump and dive in as ultimate Frisbee can become fraught and intense.

Typically matches are made up of a series of short sprints which helps to burn calories and reduce fat at a quick rate. However the sport is also great for increasing agility due to the requirement for quick turns, jumps and throws to teammates. And it is also as much a community as it is a sport – with teamwork and sportsmanship core parts of becoming a part of a sport that is increasing in popularity both in the UK and overseas.

HANDBALL l Handball

is fast paced, exciting and something of a cross between netball and football. Each team is made up of six outfield players and one goalkeeper, with the objective being to pass a ball into the goal of the opposition team.

Handball’s quick nature, where players

will make rapid shuttle runs across the pitch over the course of two 30 minute halves, makes the sport a great training exercise and best of all it’s incredibly good fun to play. Players can typically run several miles over the course of a game.

It’s great for enhancing flexibility and agility in the body with the need to react quickly while in the heat of battle. It is also a good method of fat burning and helps to keep your heart healthy as the heart vigorously pumps away throughout the match. And best of all handball is a sport that you can play for life, with players typically staying relatively free of injury, although even these can be avoided with a well thought out training programme.

CAVING l Caving

is a fine way to explore the local environment, delving beneath the surface to seek out the untapped worlds hidden away beneath our feet. And this form of exercise is also a great way of burning fat – a typical moderate caving session will burn up to around 300 calories.

The amount of equipment required will vary greatly depending on the level of the cave in a particular trip, but all cavers will need some form of lighting, warm clothing and protective headgear before heading underground. Individual caves can vary wildly in difficulty and it is important that groups find one that is suitable for each member taking part in the trek.

Because caving is done in a group it is a highly social activity, which can work perfectly as a team-bonding exercise.

In addition, it boosts self-esteem and confidence due to the challenge the activity presents.

Caving is also a great way to develop enhanced agility and flexibility, as prospective cavers will sometimes need to work their way between tight gaps and meet other challenges including scaling walls and navigating through cold water.

Because my job is a never-ending headache whatever the reason, we have a massage as unique as you.

0118 948 1077 3 CHURCH RD, RG4 7AA

WWW.LE-MASSEUR-PERSONNEL.COM

Because my 3 year old hangs like a monkey from my neck Because deadlines are stressful Because I love running but my knees don’t Because I slept funny Because my lower back aches Because 24/7 mum really means 24/7 Because feeling like this isn’t normal

Because I need a massage Whatever your reason, our range of professionally tailored and unique massage treatments are designed for every body.

0118 948 1077 3 CHURCH RD, RG4 7AA WWW.LE-MASSEUR-PERSONNEL.COM