Healthy Reading Issue #1

Healthy

A fresh new perspective on health and wellness | healthyreading.co.uk | Issue 01 | FREE

Reading E TAKE M E HOM

MAIN FEATURE

WHY MASSAGE?

A guide to what it does, and what you should look for.

A MUST-READ

THE JOYS OF STRESS

A glimpse into how stress can affect pregnancy.

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Editor’s word Welcome to the inaugural edition of Healthy Reading. Our background is in health and alternative treatments, and, feeling frustrated with the lack of clear information being given to the public, we decided to launch Healthy Reading.

After 12 years working in the field of complementary therapy we thought it was time to share our knowledge and passion for health with the general public. Working together with some of the finest professionals, Healthy Reading was born.

This magazine focuses solely on your health and deals with topics that affect you. The articles are written by specialists in their field which means you are getting professional advice. Going forward, we will look at all aspects of the different health issues our readers may experience and what they can do to help themselves with a holistic approach.

We hope you enjoy reading and look forward to our next edition!

CONTENTS

10 04 WHY MASSAGE? 05 THE JOYS OF STRESS 06 ANXIETY & DEPRESSION 07 SHOULD YOU SLEEP MORE? 08 MEN’S HEALTH 10 EASING BACK PAIN

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12 MANAGING POST-SUMMER SKIN 14 AROMATHERAPY DURING PREGNANCY

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

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 Oficial 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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Why Massage?

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or many people a massage is regarded as an indulgence, something to be enjoyed for its own sake or perhaps as part of a beauty regime, but there is so much more to this ancient and underestimated art-form. The true beauty of massage lies not only in the fact that each session feels great, but in the long-lasting therapeutic benefits experienced which are compounded when massage is utilised as a frequent therapy, such as once a month.

Research has shown that following a massage session, specific physiological and chemical changes occur throughout the body. Back pain sufferers notice loosened muscles, fewer aches and an increase in mobility. Arthritis sufferers note fewer aches and less stiffness and pain. The stress hormone, cortisol, is lowered in the body. Sports enthusiasts experience shorter recovery times and a boost to performance, and high blood pressure patients demonstrate lower diastolic blood pressure, anxiety and stress hormones. Massage has also been shown to reduce inflammation and boost white blood cell numbers, thus boosting the immune system.

Every body is unique and there are a range of different types of massage, so finding the one best suited to you would be advisable. Simply explaining what you would like to achieve from your treatment(s) to your chosen therapist will allow them to recommend which specific massage would yield the best results.

Having a massage on a regular basis can improve your life 4

So while you lie down and de-stress during your next massage, rest assured that the changes experienced both physologically and physically are helping to keep you at your best.

The joys of Stress

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e all live increasingly stressful lives. Some stress may be desirable, beneficial and even healthy. Positive stress helps to improve athletic performance, for example, and it is also a factor in our motivation and reaction to our environment. However, severe stress has many adverse effects on health.

One consequence of too much stress is the effect on couples who are trying to conceive. According to the Mayo Clinic, in nearly 50% of couples having difficulty in conceiving reduced male “Reducing Stress can fertility is a prime cause. Severe stress IMPROVE your chances can lead to a reduction in the male hormone testosterone which lowers of conceiving.” levels of the hormone required for sperm production.

Massage therapy is known to reduce stress levels in individuals, and a study by staff at the Carolinas Medical Center in the US has indicated that both the quality and quantity of semen is increased by traditional Swedish massage. The theory is that levels of

deep relaxation produced during massage reduce levels of the stress hormone cortisol and increase sperm production.

Studies showed that men with high levels of stress had reduced sperm counts which recovered when the stress was treated.

Making regular massage part of a healthy lifestyle helps reduce stress and increase well-being.

For couples who are trying to have a child, reduced stress levels increase the likelihood of conception and generate positive feedback to enhance health.

RECIPE: Mediterranean-style Roasted Haloumi To make this tasty vegetarian dish packed with the flavours of the Mediterranean you will need:

Ingredients

Directions

450g new potatoes, sliced lengthways. 3 mixed peppers, seeded and sliced. 225g cherry tomatoes, halved. About 250g haloumi, sliced thickly. 25g basil. 1-2 tbsp olive oil. Juice and zest of a lemon.

Pre-heat the oven to 200° C. Cook the potatoes in boiling water until just tender, then drain and tip into a large shallow roasting tin. Scatter the peppers over the potatoes. Mix the basil, olive oil, lemon zest and juice together and blend until well-mixed and roughly chopped. Pour over the vegetables and roast in the oven for 20 minutes. Turn up the heat to 220° C. Add the tomatoes and sliced haloumi to the tin and roast for a further 5-10 minutes, or until the cheese is golden. Serve hot or cold. You can substitute cubed feta for the haloumi if desired.

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Anxiety & Depression

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ccording to the Office for National Statistics (ONS) nearly a fifth of adults in the UK suffer from anxiety or depression – that’s more than 10 million people! The highest incidences of mild mental illness were to be found in people in their early 50s, and women were more likely to suffer than men.

Anxiety and depression have many causes, including health issues, workplace stress and relationship breakdowns to name but three. Treatments are equally varied and may include self-help groups, psychotherapy or medical intervention (drugs).

Mild to medium depression and anxiety have an obvious human effect, but there is often an associated financial cost for the sufferer and the wider economy (poor productivity, absenteeism, poor efficiency etc).

So where does aromatherapy come into the picture?

For thousands of years plant extracts have been used to treat a wide variety of symptoms. As the olfactory nerve stems directly from the brain, scents act directly on the brain’s limbic system and hypothalamus, encouraging the release of serotonin (the body’s natural “feel-good” chemical) and reducing 6

levels of the stress hormone cortisol. The appropriate essential oil may be used to alleviate a wide variety of anxiety and depressive symptoms, and careful selection can lead to improvements in well-being.

Essential oils may be applied via a diffuser, in your bath water or directly to the skin in a carrier oil (essential oils should never be applied to the skin undiluted). To experience multiple benefits book an aromatherapy massage - your aromatherapist is skilled in selecting the correct oil or oils to counteract particular symptoms, and massage is an effective stress-relieving treatment in its own right.

It is important to discuss treatment beforehand as essential oils are powerful materials and may not be appropriate in all cases. You should also consult your GP if you embark on a course of aromatherapy whilst under medication.

The following essential oils are sometimes used to help ease the effects of depression: jasmine, sandalwood, ylang-ylang, clary sage, basil, bergamot, rose, geranium, neroli and petitgrain.

Should you sleep More?

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oor sleep can have profound effects on the internal workings of the human body, according to UK researchers. A paper in the journal Proceedings of the National Academy of Science (PNAS) explains that reducing daily sleep to less than six hours a day for a week affects the activity of hundreds of genes, leading to an increased risk of heart disease, diabetes, obesity and poor brain function.

Many factors contribute to poor sleep quality including stress, lack of exercise, poor diet and excessive or ill-timed consumption of alcohol or caffeine. Furthermore, people are sleeping between one and two hours less than in the 1960s due to the increased pressure of life and modern technology which makes it hard to switch off. Modern technology and a 24-hour society mean many people are now “living against“ their body clocks, which is responsible for huge changes in the human body.

What we do as a species, perhaps uniquely, is override our body clock. And long-term acting against the clock can lead to serious health problems.

Living out of sync with the body‘s rhythm can affect mood, physical strength, and the risk of a heart attack.

Modern technology is one of the biggest causes of reduced sleep, evidence suggests, due to the high levels of light in the blue end of the spectrum emitted by computers and tablets. This type of light, which is also emitted by energy efficient light bulbs, is “right in the sweet spot“ for disrupting the body clock. “Light is the most powerful synchroniser of your internal biological clock,“ Prof Charles Czeisler, from Harvard University, said.

Cutting out technology completley would seem like a futile task, but there are things you can do to help keep your body‘s natural rhythm intact. Set a cut-off time for electronics such as smart phones, tablets and TV, Go to bed at a reasonable time consistantly and avoid using your phone in bed. These small changes can help you reset your body clock to a healthier, more natural rhythm.

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Men’s Health

mpotence is a common condition that can affect men at any stage in their lives. It is, however, more common in older men, with figures estimating that half of all men between the ages of forty and seventy experience it to some degree. The condition refers to difficulty getting and maintaining an erection, making it difficult for men to have sexual intercourse. Medically it is referred to as erectile dysfunction or ED.

way in reducing the risk of cardiovascular disease and helping to improve your general health.

Impotence can be caused by a number of different physical and psychological factors. A number of heart conditions are common causes of ED including high blood pressure, high cholesterol, clogged blood vessels and heart disease. Blood vessel disease, which limits the amount of blood flowing to or staying in the penis, is the most common medical cause of ED. Other less common medical causes include nerve damage, hormonal problems (low testosterone levels) and medication for conditions like high blood pressure, depression, heart disease and prostate cancer.

Exercising regularly has been found to help men deal with stress and anxiety, as it releases good hormones and helps to deal with chemical imbalances. There are many ways you can incorporate exercise into your lifestyle, from going running before or after work every day to joining a gym or hiring a personal trainer.

It must be noted that impotence is not just caused by related medical conditions. It is also commonly caused by psychological conditions such as stress, depression, anxiety, guilt and fear.

Whilst there are many conventional drugs that can be prescribed to treat impotence, the majority of them come with a long list of unpleasant side effects. For this reason, we will focus on some of the more holistic and alternative approaches you can take to prevent and treat impotence.

One of the best ways to prevent impotence is by making healthy lifestyle choices. Exercising daily and eating a healthy, balanced diet will help you to maintain normal cholesterol levels and avoid getting common conditions associated with impotence like clogged blood vessels and type 2 diabetes.

Giving up smoking can also help to prevent ED. A condition called atherosclerosis, which narrows the arteries in the body, is one of the most common medical causes of impotence. The best way to cure impotence, if you are suffering from this condition, is to lose weight by regularly exercising and eating healthy foods. Losing weight will also go a long

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If your impotence is primarily caused by psychological factors, you may benefit from counselling, cognitive behaviour therapy or couples’ therapy. Talking through your issues with an expert can often help you to take control of your feelings, which will in turn improve your sexual health.

Although many men find impotence an embarrassing condition that they do not like to talk about, it is one of those conditions that can be easily treated!

Rather than ignoring the problem, it is much better to take control and get the help you need. Whilst there are drugs available, you will find it much more beneficial to take control of the condition yourself by changing your lifestyle for the better. Exercising regularly, eating healthily and enjoying time with the people you love will go a long way toward improving your general health, combating high stress levels and in turn helping cure your impotence.

Today impotence is highly treatable and the majority of men with this condition are eventually able to return to successful intercourse.

HEALTHY LIFESTYLE CHOICES ARE KEY

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Easing Back Pain Back pain can

vary from mild to severe, but in most cases it can be treated with a mixture of rest, gentle exercise and over-the-counter medication. Here we will provide a brief overview of back pain along with some of our top tips and tricks to help ease it.

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ower back pain is most common in younger individuals between the ages of thirty and sixty. Symptoms can vary, but the most common ones include severe or aching pain in the lower back after activity (sudden movement or lifting) and difficulty moving (hard to walk or stand). Other symptoms can include pain that moves around to the groin, buttocks or upper thigh, achey and dull pains, muscle spasms (mild to severe) and local soreness.

Straining the back muscles or ligaments usually causes acute lower back pain. You may find that lifting a heavy object, twisting the body or making a sudden movement causes the muscles or ligaments in your back to overstretch or develop microscopic tears.

Depending on the extent of the strain, the severity of pain can range from mild to severe; some people even experience disabling pain and severe muscle spasms.

One of the most common types of lower back pain is sciatica. Individuals with sciatica usually experience lower back pain that travels to the buttocks, legs and feet. Typical symptoms include: ongoing pain that worsens after long periods of standing or sitting still, burning and tingling sensations, pain felt on one side of the buttock or leg only and weakness or numbness in the leg or foot.

Sciatica is caused by a compressed or trapped nerve root in the lower spine, which causes pain and numbness to travel along the large sciatic nerve that goes to the buttocks, legs and feet. Many young adults experience sciatica as a result of a lumbar herniated disc, but it can also be caused by a degenerative disc disease (vertebrae break down causing the damaged disc to inflame and cause instability in the lower back) or isthmic spondylolisthesis (when a vertebra in the lower back slips forward into the disc space below it).

Given time, most back strains heal on their own, however there are a few things you can do to alleviate the pain and assist in the healing of your injury. Below we have provided some of our top tips.

change your sleeping position to ease the pain. Try sleeping on your side with a pillow in between your legs and drawing them slightly up to your chest.

Some people find that the application of ice or heat to their injured back can help to lessen the pain. If you are going to use a frozen pack, always wrap it in a wet cloth before applying it to the affected area, so you do not give yourself an ice burn. Some people like to alternate between using hot and cold compression packs, which can be picked up from most pharmacies.

Alternatively you can try taking a hot bath or using a hot water bottle to alleviate the pain in the short term.

Although paracetamol is effective in alleviating lower back pain, some people find ibuprofen more effective as it is an anti-inflammatory drug. If you are experiencing more severe back pain and muscle spasms, your doctor may recommend that you take a short course of diazepam (muscle relaxant). Before taking any medication for your back pain, it is important to seek advice from your GP or pharmacist.

Whilst taking it easy and getting some rest may alleviate lower back pain in the short term, you shouldn’t really be resting for more than a couple of days, as it can end up doing more harm than good.

Gentle exercise is the key to repairing damage to the back and minimising the occurrence of lower back pain in the future. Getting into a regular routine of lower back exercises can help to avoid stiffness and weakness by strengthening the muscles in the back.

Exercise can also help to distribute nutrients into the disc space and soft tissues, helping to keep them healthy.

Two of the most common back exercises used to treat back pain are the McKenzie exercises and dynamic lumbar stabilisation.

However, before performing any sort of back exercises, it is recommended that you see a physical therapist or doctor as they will be able to recommend a balanced workout based on your condition, combining stretching, strengthening and low impact aerobic exercises.

BACK PAIN CAN BE DEBILITATING

If you are suffering from lower back pain, try your best to relax. Relaxing will help to relieve some of the tension and stop your back pain from getting worse. You may find it difficult to get comfortable at nighttime, so try and

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Protecting your skin by using a sun cream will make it much easier to manage your post-summer skin come autumn time.

Manage PostSummer Skin 12

The phrase ‘summer skin’ tends to conjure up images of bronzed bodies with beautiful glowing skin. Whilst the sun can certainly add a lovely colour to the skin, it can also put it at risk, not only of cancer but also of premature ageing and dehydration.

When it comes to managing your skin in the summer, you need to find a balance between allowing the sun to improve the look of your skin and keeping it protected.

Although you should always protect your skin with an SPF of at least 15, the sun’s UVB rays do actually benefit us in many ways.

Firstly they help to create vitamin D in our bodies, which can make it easier for us to absorb calcium, keep our bones healthy and protect us from serious chronic diseases later in life. Moderated exposure to the sun can also help people with skin conditions like psoriasis, acne and eczema. It also improves mood and reduces the risk of depression.

The best way to prevent your skin from burning is to use sun cream; however you still may find that your postsummer skin lacks hydration and moisture. Here we will explain a few ways you can go about revitalizing and repairing your skin without seeking medical treatment.

If you are fair skinned you will be more prone to burning and will benefit from using a higher SPF.

Stimulating blood circulation will increase blood flow to the skin, allowing for better nourishment and increased access to oxygen. There are many ways you can go about stimulating blood circulation, from using exfoliating body scrubs to having full body massages.

Exfoliating your skin once or twice a week will help rejuvenation of the skin. Apply a body scrub, in the to be as gentle as possible when exfoliating your skin you need a deeper exfoliation, exfoliate over a longer

to remove dead skin cells and allow for shower, using small, circular motions. Try to avoid causing irritation and soreness. If time rather than applying more pressure.

Facial acupuncture is also great for improving blood circulation and enhancing the overall look of the skin on your face. This involves having tiny needles inserted into targeted points of your skin. Whilst many people are scared of needles, the treatment can actually by quite relaxing and is great for tackling postsummer skin.

It is also important to keep your post-summer skin moisturized and hydrated. There are plenty of affordable face and body moisturizers available at the drug store. Gently cleansing and toning your face morning and night and exfoliating twice a week will help to keep your skin looking healthy. You may also want to consider picking up a vitamin C serum to give your skin a post-summer glow.

One of the best ways to manage your post-summer skin and keep it looking healthy is to eat a balanced diet and drink plenty of water. Eating plenty of fruit and vegetables will help to keep your skin clear and drinking plenty of water will keep it looking fresh and hydrated.

When it comes to managing post-summer skin, the trick is to improve blood flow whilst keeping your skin hydrated and moisturized. The better you take care of your skin during the summertime (using sun cream and SPF serums) the easier it will be for you to manage your post-summer skin come autumn and winter.

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Aromatherapy Massage & Pregnancy

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regnancy is a magical event, but it’s important to remember that whilst this time in your life is filled with joy, laughter and a wave of happy emotions there is another side to it that will push you beyond your limits both mentally and physically. Whilst your body is undergoing rapid changes, your hormones will be working in over-drive, your body will start to ache and sometimes you’ll just want to cry for no reason whatsoever, and it’s OK to do so!

You are not alone in thinking there has to be an easier way, and for some women there is. Some like to experience pregnancy in its entirety, while others choose to help alleviate the aches, pains and negative changes to their skin by any means necessary. Skin and body will naturally look and feel different, sometimes you might feel like a prisoner in your own body, so it is vital to take extra care during this time to avoid feeling frustrated and agitated.

It’s not all bad, I promise! If you elect to take steps to help alleviate all of this, it is important that you do so safely so as not to injure yourself or your soon-to-be little bundle of joy.

A pregnancy massage is a natural and effective way to help boost your physical and emotional capabilities which will in turn help you cope with the changes you are undergoing. A skilled massage therapist who specialises in pregnancy should be able to use certain essential oils during your treatment that are safe for both you and your unborn baby. In certain cases, your therapist may recommend avoiding essential oils completely, and simply elect to perform the treatment with a simple base oil or cream. This usually happens if there have been medical complications during your pregnancy. Studies have shown (Journal of Psychosomatic Obstetrics & Gynaecology) 14

that regular massage therapy during pregnancy reduces stress and anxiety, increases the levels of serotonin and dopamine (feel-good hormones) and reduces the levels of the stress hormones cortisol and norepinephrine. Massage helps beat muscular pain (especially lower back and legs), combat sleepless nights, and ease fluid retention.

If you are at all concerned about having a massage whilst your pregnant, speak to your doctor. They should be able to clarify if it is safe for you to undertake this type of treatment, taking your own unique circumstances into consideration.

Being pregnant is a time to shine and be in control as this means a happier and healthier mum-to-be. Some oils that are OK to use during pregnancy are listed below, but if you have any concerns speak to an aromatherapist or your doctor and remember - enjoy this time and make the most of it.

Essential Guide Orange: Uplifting Lavender: Reduces fluid retention Ylang-ylang: Reduces blood pressure Neroli: Calming, boosts skin cell regeneration

Eucalyptus: Anti-inflammatory. Useful in reducing swelling of face and limbs.

Patchouli: Calming, offsets confusion Geranium: Promotes circulation, and is good for refreshing achy legs as body weight and centre of gravity change midpregnancy

BECOME A HAPPIER, HEALTHIER MUM-TO-BE

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