Health&Fitness
TODAY
ISSUE NO. 9 • OCTOBER 2013
Up close and personal sex Healthy snack ideas Core strength: More than just a six-pack
Hawaiian massage with Magdalena 8 - Health & Fitness Today
Contents
T
October 2013 INTERVIEW 3
Relax with Magdalena Jokeil
MENTAL HEALTH 9 Find some ways to reduce anxiety 13 Breaking the silence: Schizophrenia
SEXUAL HEALTH 17 Get connected in the bedroom
NUTRITION 20 Getting the kids to eat right 23 Healthy snacking ideas
FITNESS 24 Core strength – more than just a sexy six-pack 26 What exactly is fitness?
he weather has just about cooled down, even if it’s just by a degree or two. At this time of year many people cut down their exercise regime as extra layers of clothing hide the unwanted fat bits. But for those with more of a commitment to fitness, the cooler weather offers the opportunity to up your workout – go faster, lift heavier, push harder – as the heat stress goes down a notch. The idea of core strength makes you think of ripped abs, but the importance of a good core goes well beyond the six-pack. Check out Jovan Reljic’s take on core strength, its importance in day-to-day activities and how to get it right. A sense of health requires eating right as well as exercise. Teaching your children the right ways to eat will ensure a lifetime of healthy decisions and it’s not as hard as you think. Check out Daniel Petre’s article showing you how to get it right with your kids and to get them to make good food decisions later on in life. Check out some tips to have mind-blowing sex at every encounter. Matthew Bartolo says the answer does not lie in your moves but in your ability to connect with your partner – whether it is a life-long partner or someone you just met at a bar. We hope you enjoy this issue of Health and Fitness and we look forward to receiving your comments and suggestions.
DISEASE PREVENTION
20
29 Fighting heart disease
SOCIAL INTEGRATION
Kids’ health
9
33 Re-integrating substance abusers back into society
Coping with anxiety
33
Life after substance abuse
24
The importance of core strength
Contributors
Matthew Bartolo Sex counsellor
Mariella Dimech Psychotherapist
Health&Fitness
TODAY
Published by:
Charmaine Gauci Director for Health Promotion
Vjal ir-Riħan, San Ġwann SGN 9016 Malta Tel: +356 382741 • Fax: +356 21381992 www.maltatoday.com.mt
Estelle Abela Medical student
Darryl Poulton Personal trainer
Managing Editor: Saviour Balzan Editor: Rachel Zammit Cutajar healthandfitness@mediatoday.com.mt Cover photo: Magdalena Jokiel Printed at: Union Print
Daniel Petre Nutritionist
Gowdin Saliba Assistant Manager Sedqa
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Jovan Reljic Personal trainer
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INTERVIEW
Massage allows for the ultimate form of relaxation, however massage styles differ, tackling different problem zones and providing different effects on the body. Magdalena Jokiel talks to RACHEL ZAMMIT CUTAJAR about lomi lomi nui, a Hawaiian massage therapy that takes a more holistic approach and has longer lasting effects than traditional methods.
PHOTOGRAPHY: RAY ATTARD
Relaxation for healthy happiness
INTERVIEW
M
adgalena Jokiel is somewhat of a massage expert. She graduated in physiotherapy at a university and then went on to study massage therapy and worked as a therapist and teacher. In 2005 she found a practitioner of lomi lomi nui - a Hawaiian form of massage – and went for a massage. After just one session, she knew that she had to learn more about this style of massage because of the way it made her feel. “I’ve never before felt that relaxed in my entire life. As soon as I could, I joined a workshop run by an American woman who lives in Hawaii
and trained until I could practice lomi lomi and also teach this technique.” Lomi lomi nui is a form of massage therapy developed in Hawaii some 5,000 years ago. It was performed for royalty in a ceremony that lasted between two and three days using oils, herbs and chanting to harmonise the body and release tension so that the energy can flow freely through the body again. This, they believed, allowed the leaders of the land to take better decisions when ruling the country. The concept of lomi lomi today is pretty much the same, using wide long strokes with the forearms, elbows, knuckles, palms and fingers that go
4 - Health & Fitness Today • October 2013
from head to feet rather than concentrating on just one area for a more holistic approach. The sessions are no longer only for royalty and are extended to the man-in-thestreet. They are generally a little shorter than two or three days – with a lomi lomi massage usually lasting around two hours. “I work with what the body the tells me. If there is stiffness in one area, I will spend more time on it. In an ideal world I would be able to go over the two hours if necessary, and when I don’t have other clients waiting, I do. However when people are waiting I have to wrap up. Two hours is usually more
than enough time to get the job done and if there is time leftover I do some other therapies including aromatherapy and singing bowls.” Singing what? “Singing bowls have been used in Asia for meditation as far back as the Bronze Age. I place the bowls on a person’s back and the sounds and vibrations from the bowls create therapeutic effect that enhance relaxation. “This is a great therapy for cancer patients, who should not have traditional massages because of a malfunctioning lymphatic system. Similarly, people with skin diseases or people who do not like to be touched can achieve deep
INTERVIEW relaxation through vibrations. “When deep relaxation is achieved and tension is released, through lomi lomi, singing balls or aromatherapy, it opens up the energy flow and allows the body to heal itself, making massage therapy a useful tool when recovering from injury or suffering from disease as well as to reduce stress. “The effects of the massage are equivalent to 10 traditional massages and you feel the effect after just one session. Lomi lomi massage is just one of the treatments available at The Institute of Health Happiness – a holistic health centre that puts health at the centre of happiness. Nutrition
workshops are given to small groups where clients are not only told what is healthy and what isn’t but shown how to prepare healthy food to make it fun and tasty. There are also more specialised courses like vegan workshops and regional cuisine focussing on high quality ingredients and preserving their nutritional value. Nutritional consulting, slimming treatments, which empty fat cells rather than kill them using sophisticated machines from Germany, exercise regimes and a range of high-quality, organic, health products such as spirulina, chlorella and xylit, are all part of the services offered at The Institute of Healthy Happiness.
Health & Fitness Today • October 2013 - 5
INTERVIEW
Alternative massage styles Magdalena offers a number of alternative massage styles at The Institute of Healthy Happiness to promote holistic well-being and leaving the body free from toxins and ready to heal itself. The massages she offers are usually a mix of the three styles though it is possible to request only one or two of these.
Lomi Lomi
Lomi lomi is an ancient form of massage derived from the islands of Hawaii. Its techniques differ from western massage through application of forearm movements and stretch techniques. The massage goes as deep as the recipient can tolerate, so it can be very powerful. Hawaiians believe that negative energy can cause blockages in your ‘mana’ (life force or spiritual power). These blockages can become trapped in joints, so various stretches and rotations are performed during the massage to ‘release’ these negative energies. The massage is fluid, rhythmical, communicative and nurturing which evokes trust with the patient. Benefits It increases circulation and lymphatic drainage ridding the body of toxins. Transverse strokes and stretches relax tight, tense muscles. Deep tissue work breaksup muscular adhesions which cause restricted motion. For the nervous system it can reduce pain and nervous tension. Stretches and rotations improve the elasticity of tendons and increases mobility. Realignment of muscles, bones and tissue ensures a complete therapeutic treatment. It is beneficial for a number of conditions: restricted movement, sport injury, work related tension, stress, dull aches and pain, arthritis, depression and insomnia.
Raindrop massage
Raindrop technique is a relaxing and invigorating massage combining aromatherapy with a mixture of Swedish massage, an ancient Tibetan technique called Vitaflex, and a Native American technique called Feather stroke. During a raindrop massage, a sequence of therapeutic grade essential oils are dropped like raindrops onto the
back and on the spinal reflex points of the foot, and gently massaged in. These essential oils not only promote alignment of the spine, they also align and balance the flow of energy throughout the body. Benefits Raindrop Massage essential oils increase and align energy flow by opening or releasing blockages that are preventing free circulation.
Sound massage
Sound massage is based on ancient knowledge concerning the effect of sounds that was applied in Indian healing therapy as long as 5000 years ago. According to Eastern ideas man was created out of sound and therefore is sound. If a human being is “in tune” with himself and his environment, then he or she is able to arrange his/her life freely and creatively. Sound massage with singing bowls is a sound therapy where singing bowls are placed on the dressed body or into the health aura and tapped gently with a felt mallet. The calming harmonizing sounds as well as the gentle vibrations of the singing bowls induce a feeling of well-being and a very effective deep relaxation (sound-based relaxation). With people in good health sound massage will support the development of their inner harmony and provide them with energy and strength for their daily tasks. Creativity and productive energy will receive new impulses. With physical, mental and psychological issues, sound massage will help to bring relief from pain and problems that cause daily stress, worries, and anxiety. Benefits Fast achievement of deep relaxation, since the sounds appeal to a person’s original trust. Gentle massage and harmonization of each individual body cell through sound. Relief of tensions and blockages in the body. Reinforcement of self-healing forces. Positive influence on selfconfidence, creativity and productive energy, Attainment of renewed joie de vivre. Letting go of old patterns so that a new order can evolve.
INTERVIEW
60 SECONDS WITH MAGDALENA Name: Magdalena Jokiel DOB: 29 May 1978 Born in: Poland Lives in: Qawra, Malta Job: Massage therapist and teacher Loves: Hula dance, travelling, singing, dancing and everything about Hawaii Favourite music: Ethnic music, alternative and new age music Favourite movie: Eat, Pray, Love. I’ve watched that movie six times already. Favourite books: Books on Huna, which is an ancient Hawaiian principles on Life Energy
For more information contact Magdalena at The Institute of Healthy Happiness on 27 456 321, 27 321 987, www.healthy-happiness.org info@healthy-happiness.org
Health & Fitness Today • October 2013 - 7
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Feeling confused, restless, irritable, afraid and hesitant to do things, or even feeling physical symptoms like sweating, feeling faint, finding it hard to breathe, feeling palpitations or a lump in your throat for no reason? You may be suffering from anxiety
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nxiety is a feeling felt by all. It is actually quite normal to respond to a stressful event or anticipated threat. However, there are different levels of anxiety, some may feel a bit uneasy when faced with a difficult situation whilst others may become so anxious they may panic or become immobilised and unable to function normally. Anxiety may be felt in different ways; physically, mentally, emotionally and even affecting the way we behave. In the past 25 years of working with people, I can easily state that the most common psychological problems stem from persons suffering from anxiety. The reasons are varied and based on different experiences, perceptions or biological
MARIELLA DIMECH Mariella is a pychotherapist specialising in addictive personalities. Besides working privately with persons having problems such as depression, anxiety and other emotional issues, she also conducts training within the organisational field focusing on well-being and motivation
make up, but the end result is ultimately stemming from a feeling based on fear, feelings
of incompetence, confusion and/or catastrophic expectations. Dwelling on the past may often develop into depression, whilst addressing the present negatively and perceiving the future with uncertainty and overwhelming fear will develop into anxiety. Not everyone is conscious of the way they automatically perceive things, or how they try and suppress stressful situations. We learn from a very young age how to deal with situations or anticipated situations, always aiming to avoid or lessen any uncomfortable feelings. As babies we naturally scream and shout when we are in pain or hungry at any time of day or night, and if (hopefully) we are being taken care of by loving carers our pain or hunger will be dealt with in the fastest and best way possible. As we grow into toddlers we begin to realise that it is not possible or viable to just scream and shout in order to alleviate any discomfort we may be feeling. Children who are spoilt will unfortunately believe that by ‘acting out’ they will be supported to get the relief they are looking for to feel better. This ‘relief’ is varied; it could be a toy or sweet that the toddler wants now! Or he or she could want to do something that in their mind will make them feel better. If children are taught to tolerate a bit of frustration yet at the same time still feel safe, secure and emotionally supported they will have a better chance of growing up into adults who can tolerate difficult situations in their future lives. On the other end of the spectrum, toddlers and children who are left for too long in unsafe situations, unsupported, or living in chaotic environments are more prone to develop unhealthy or ineffective defence mechanisms that will help them tolerate
The reasons for anxiety are varied and based on different experiences, perceptions or biological make up, but the end result is ultimately stemming from a feeling based on fear, feelings of incompetence, confusion and/or catastrophic expectations their stressful life as children. The defence mechanisms that may work for children may not necessarily be effective for adults. For example if a child is brought up in an environment where there is little or ineffective emotional support when dealing with difficult challenging situations, he or she may learn to either try and become invisible, by either being very quiet, reserved and hiding away alone in their room, or by suppressing feelings by giving attention to different things in order to tolerate the anxiety and fear being felt. As an adult this same child may find it hard to remain ‘invisible’ feeling very anxious whenever any attention is given to him or her. Alternatively, the adult may begin to find it hard to continue to suppress uncomfortable feelings of anxiety which they did as a child. Other factors can cause anxiety and may even make a person more susceptible to suffering from anxiety throughout their lives whenever confronted with a difficult situation. Separation (marital or someone you love passing away), all types of abuse and
Health & Fitness Today • October 2013 - 9
MENTAL HEALTH
Butterflies and cold sweats
MENTAL HEALTH
Situations that cause anxiety
Research has shown a number of different situations to cause anxiety
New Situations
One common cause of anxiety is the introduction of new situations, such as moving to a new town, being a student in a new school, or driving in an area of your city you have never been in before. Anxiety not only occurs during the new situation, but can also occur leading up to the event, slowly building as the prospect of the new experience grows closer.
New People
Anxiety can also occur in situations where you are meeting new people. This can be through direct introduction at a social gathering, or merely being in places that hold large numbers of people you don’t know, such as supermarkets, restaurants, bars or crowded shopping malls. This anxiety can be due to wanting to fit in, not wanting to embarrass yourself, or even due to other mental disorders, such as mysophobia, the fear of germs.
Fearful Situations
Anxiety can also occur in situations that involve extreme fears or phobias. Common anxiety producing fearful situations include flying on airplanes, going to a hospital or even going to the circus. This reaction is due to fear being processed the same way as danger in the brain. This danger signal activates a part of the brain called the amygdala, which in turn controls neurotransmitters--such as gamma aminobutyric acid--that produce the physical feelings associated with anxiety.
Trauma
Anxiety can also be caused by situations of trauma, especially in surviving victims of a catastrophic event or dangerous situation, such as war. This type of anxiety is more commonly referred to as post- traumatic stress disorder, or PTSD. This type of anxiety disorder can occur at any age, even with those as young as children, states the National Mental Health Information Center in the USA.
Past Memories
Anxiety can also present itself during situations where past memories are presented, such as with visiting the site of a serious car accident or even being in a car after an accident. This type of anxiety occurs due to operational conditioning. Operational conditioning in relation to anxiety is the training of the brain to associate past experiences with negative feelings and emotions. Anxiety can present itself in a variety of ways in these situations including PTSD, panic attacks and phobias.
10 - Health & Fitness Today • October 2013
or neglect, unhealthy environment when growing up, bullying at school or at work and repetitive conflicts at home or at work are some life experiences that may create anxiety problems in a person. A person will become immobilised and find daily life difficult due to anxiety or even panic attacks when their defence mechanisms are failing to protect and support them to tolerate a stressful or anticipated situation. So often a person will come for help and state that they are experiencing panic attacks out of nowhere! This may seem so, but in actual fact there would have been underlying reasons (sometimes unconscious) for a person to experience overwhelming anxiety. Our body speaks to us, and that is exactly what a panic attack is – suppressed information, thoughts, feelings and unfinished business or unrealistic expectations that are not being addressed in the best way. We all have defence mechanisms; otherwise we would lose our minds. We use them unconsciously, however if we take some time to become more aware of ourselves we
may begin to understand that we react in a particular way when confronted with a challenging situation. Depending on our personality, we will react differently to situations. People who have low selfesteem, lack confidence, or tend to try and suppress their emotions are more at risk of becoming anxious when faced with a stressful situation. But these are not the only reasons a person may suffer from anxiety. Some people may be more prone to anxiety if there is a history of anxiety in the family. The reasons may be twofold, one reason is that there may be biochemical factors, when anxiety is caused due to an imbalance of chemicals in the brain, these would be chemicals that are important to regulate feelings, thoughts and behaviour. Today’s modern medication does help to alleviate anxiety by correcting this imbalance; however this is really effective when done in conjunction with therapy. Research does show that therapy is effective where anxiety is concerned, but the results are not achieved over a short period of time which
cohol and illegal drugs make a person more vulnerable to anxiety and even depression. Sports and exercise is extremely beneficial for two reasons, one is that exercise releases ‘happy’ chemicals in the brain in the most natural way and secondly a person may lessen the amount of time worrying and becoming anxious when faced with difficult situations. When we feel uneasy and anxious because we are anticipating something challenging, we may often have fantasies that are negative and support our fears rather than lessen them. It may be helpful to write down what you are imagining could be the negative expectations and then with the same amount of certainty write down positive outcomes of the same situation. With practice you may learn to perceive situations more positively or at least in a different way in which you normally do. If you suffer from anxiety the way you would be anticipating outcomes is not necessarily the healthiest perception. Stop procrastinating, if necessary get help and ask someone you trust to get you to deal with whatever you keep putting off. Anxiety is treat-
MENTAL HEALTH
may be difficult when a person is suffering. Therefore initially, medication may be supportive if and only if a person is clinically diagnosed correctly by a professional psychiatrist and/or psychologist. So, if you tend to sometimes or often feel confused, restless, irritable, afraid and hesitant to do things, or if you may physically sweat, feel faint, find it hard to breathe, feel palpitations and feel like a tennis ball is in your stomach – you may be suffering from anxiety. Anxiety may be addressed, it definitely may be lessened. This of course depends on how open a person is to becoming more aware of themselves and working hard to change their patterns of perceiving, thinking, feeling and behaving when experiencing anxiety. There are some changes one can make immediately that would be helpful. First of all, eliminate all types of stimulants, like caffeine for example. Alcohol or drugs are detrimental to dealing with anxiety, many people self-medicate because they crave for the immediate effect mind-altering substances give. However, the side effects far outweigh the benefits since too much al-
able, recognise it, respect it and address it before it begins to control the decisions you make in your life.
For more information contact Mariella on mariella.balzan@gmail.com
Health & Fitness Today • October 2013 - 11
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Schizophrenia affects one in seven thousand people, and though this incidence may seem low, the chornicity of the disease makes the prevalence high. Though the disease is manageable, particularly if caught in the early stages, around 50% of people with schizophrenia are not receiving appropriate treatment. Much of the reason for this is the social stigma that is associated with mental health disorders.
S
chizophrenia accounts for 19% of admissions to Mount Carmel Hospital, as in their annual report of 2011, and is characterised by hearing voices and/ or seeing things that are not real. Important contributory factors include early environment, genetics, psychological and social processes which work in conjunction with one’s neurobiology resulting in its manifestations. Individuals suffering from schizophrenia can lead purposeful and rewarding lives thanks to psychological management, pharmacological treatment and social support which includes familial support. However, it is a persistent and varyingly debilitating mental disorder affecting individuals, families and society at large.
Schizophrenia and its biological basis
ESTELLE ABELA Estelle is a 5th year medical student at the University Of Malta Medical School. Mental health issues still carry stigma. The key is educating the public, in simple and recognisable terms with the aim of attaining the necessary information to understand illness and lessen the obscuring of medical facts.
Schizophrenia is a psychiatric manifestation of biological instabilities in the brain such as neurotransmitter abnormalities. Neurotransmitters are chemicals in the brain that are necessary for neurones (nerve cells) to relay information to one another across what is known as the synaptic cleft (i.e. the space between two neurones). The neurotransmitter affected is dopamine, which binds to various dopaminergic receptors, possibly has a role. The concept is as follows. Imagine a key being inserted into a lock, which in turn allows a door open. Dopamine (the key) will bind to its receptor (the lock) propagating in an impulse across a second neurone (turning the key allows the door to
Schizophrenia accounts for 19% of admissions to Mount Carmel Hospital
open). In schizophrenia, overstimulation (which may result in the formation of hallucinations and delusions) and under stimulation of the dopaminergic system exists (manifested as e.g. lack of pleasure). This may be compared to as turning the lock too far resulting in a jam, and not turning the key enough leaving the door locked, re-
Health & Fitness Today • October 2013 - 13
MENTAL HEALTH
Let’s talk: Schizophrenia
MENTAL HEALTH
spectively. Studies have also shown that structural brain changes are present in patients suffering from schizophrenia. These include enlarged cerebrospinal fluid-filled cavities at the centre of the brain referred to as ventricles and less gray matter. Genetics have been implicated in schizophrenia. Persons with an immediate family member suffering from the mental disorder are at 10% greater risk of developing schizophrenia.
Similarly, having an identical twin that suffers from schizophrenia increases the risk from 40% to 65% according to the National Institute of Mental Health.
How it manifests itself
Symptoms are commonly divided into positive, negative and cognitive symptoms. Positive symptoms Hallucinations (mainly auditory, such as hearing voices of
two separate entities talking to each other about the individual affected), persecutory delusions (the belief that the patient is being watched, heard or even stalked), thought disorders: such as disorganised thinking, thought broadcasting (believing that the patient’s thoughts are being said out loud) and though insertion (the delusional belief of “an outsider” placing thoughts in one’s mind); and movement disorders such as agitated move-
The distress caused by telling a patient he is delusional may be understood by paralleling such a situation to one where someone with normal percept holding a white cup is being told that it is black
Schizophrenia facts Schizophrenia affects about 24 million people worldwide. Schizophrenia is a treatable disorder, treatment being more effective in its initial stages. More than 50% of persons with schizophrenia are not receiving appropriate care. (World Health Organization)
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Cognitive symptoms These include decreased attention and “working memory” which is the ability to make use of information once learnt. Symptoms may be precipitated and exacerbated by substances like marijuana and stimulants such as cocaine and amphetamines.
individuals close to the patient suffering from schizophrenia is also tremendous. Telling a schizophrenic that what they are saying and feeling is unreal will distress the patient further given that he/she has lack of insight. The distress caused may be understood by paralleling such a situation to one where someone with normal percept holding a white cup is being told that it is black. Though this is a miniscule example of what one could call incongruence of realities, it is easy to understand the frustration of not knowing what is real and what isn’t. The persons close to the individual may find it difficult to deal with such a change, not knowing how to cope or what to say when faced with it.
Its impact
The take-home message
Negative symptoms The disruption of one’s behaviour and emotions such as lack of pleasure from previously pleasurable situations/activities (this is known as anhedonia) and poor speech.
What is really striking is the biopsychosocial impact it can have on a patient. The patient does not realise that when he/ she is experiencing may not be real, and this may result in lack of compliance to antipsychotic treatment for example, as they do not feel the need to resort to medication. The burden to
Just as Type II Diabetes results from insulin resistance with glucose excess in the blood, schizophrenia may result from neurotransmitter system abnormalities amongst other factors. Just as behavioural changes and medication restores normal blood glucose levels, antipsychotic
Interesting terminology Schizophrenia is one type of Psychotic Disorder. The question that would naturally follow is: “So, what is a Psychotic Disorder or Psychosis, for that matter?” Psychosis may be defined as a mental state involving “loss of contact with reality” characterised by hallucinations and/or delusions as two of the main symptoms. Hallucination. The abnormal perception of stimuli (i.e. things which may be seen, felt, smelt or even heard) which do not come from the external environment - meaning that they do not exist but are perceived as so by the person who sees, feels, smells or hears them. Hallucinations are described as visual, tactile, olfactory or auditory, respectively. Delusion. False, persistent and unshakeable beliefs even when proven the contrary and are not part of the person’s culture, with loss of insight. A step ahead than overvalued ideas as first described by Wernicke whereby insight is still retained however disabling.
medication aims at controlling symptoms of schizophrenia. Management is also psychosocial (which includes family and art therapy), spiritual and rehabilitational whereby such persons are retrained to function better in society and lead healthy lives.
Famous individuals with Schizophrenia
John Nash – Mathematician/ Nobel Prize winner as depicted by the Oscarwinning Russell Crowe in the film: “A Beautiful Mind”.
Eduard Einstein – Son of the mathematical genius Albert Einstein
Mary Todd Lincoln – wife of Abraham Lincoln
Pink Floyd’s Syd Barrett
For more information contact Estelle on estelleabela@gmail.com
Health & Fitness Today • October 2013 - 15
MENTAL HEALTH
ments to the extreme of what is known as catatonia whereby a person is not responsive to others and does not move/ retains certain posture.
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Casual sex or intimate sex? As portrayed by the media, men tend to enjoy casual sex while women prefer intimate sex. The idea of causal sex, however removes spirituality from the equation, making the ritual simply mechanical and taking away some of the most pleasurable aspects of the act
T
he way we experience sex as adults boils down to our experience of how we learnt about it as children. While most adults admit to learning about sex from their friends, porn or an older boyfriend or girlfriend, some talk about learning about it from school – though sexually transmitted diseases and unwanted pregnancies are at the top of their lists of concerns. Understanding how the educational process of learning about sex can be likened to our education and appreciation of food. At a Theology of the Body workshop, Catholic author and speaker Christopher West used the analogy of ‘starvation vs fast food’ to explain sexual education. As a person who has been who has no food education and has been starved is more likely to be attracted to the marketing strategies of the fast food industry, a person with no sexual education, and no experience (therefore starving) is likely to be sucked into what the pornography industry and portrays as the sexual norm. As fast food poorly nourishes the body, sex without intimacy can leave a person feeling self-conscious and unfulfilled. Pornography and the media portray sex and ideas as the picture-perfect body striving for orgasm – which is ultimately achieved in unison. If one is not taught anything useful about sex when they stumble upon articles, videos and ideas they will take them to be what sex is about. They do
MATTHEW BARTOLO Matthew Bartolo is a qualified counsellor specialising in Sex and Relationships. He runs workshops for couples and works in private practice where he helps individuals and couples with relationship and sexual problems. Having worked with people from all walks of life, he is learning a lot about life’s challenges and how different people cope. This has all taught him a lot about life and what a difference counselling and a positive attitude can make.
not know how to distinguish between what is real and what is made up, what is healthy and what isn’t. Without clear and healthy conversation one absorbs what they see and, because it satisfies urges they would take it to be satisfactory. When one is starved they are less likely to be critical of what they’re eating, hence the fast food diet. Most couples focus on the relational, emotional and physical aspects of sex. They regard intercourse and orgasm to be the main goals of their experience together. That is why some tend to think about grocery lists, business meetings and other things while they’re having sex. It is
because they see it as a mechanical thing as opposed to a spiritual experience. Others tend to feel anxious because they worry that they will not pleasure their partner in the right way or not perform as well as they should. The lack of healthy conversation about the body and sexuality makes people feel that sex should be experienced individually and in secret. We do not look at sex as an experience that we share. Men say, “I screwed her / him right”; “I made her orgasm three times”; and “I made her scream with pleasure” while women would comment “He doesn’t know how to make me
The lack of healthy conversation about the body and sexuality makes people feel that sex should be experienced individually and in secret
Health & Fitness Today • October 2013 - 17
SEXUAL HEALTH
Soulful sex
SEXUAL HEALTH orgasm”; “I give a good blowjob”. These comments are a simplistic way of showing how, ironically, most people tend to experience physical intimacy as an individualistic experience. A desire to belong is normally accompanied by desire when a person gets an urge to get close to another person. Satisfying the physical aspect only leaves a person feeling unfulfilled and even more distant. The spirituality of the moment – when a couple can express themselves together – will leave the couple feeling more fulfilled and closer as a result. Again, the media and the porno industry make this more difficult. The human body tells a story – scars show past traumas, extra pounds, imperfections and age all make us who we are today. Because of what we see in the media we try to cover up the scars, lose the weight, hide the imperfections to fit into the mould of what is perceived as physically attractive, as this is what we think leads to satisfying sexual relationships. Instead of appreciating each other’s bodies during physical intimacy
Because of what we see in the media we try to cover up the scars, lose the weight, hide the imperfections to fit into the mould of what is perceived as physically attractive
18 - Health & Fitness Today • October 2013
we judge and feel judged. Instead of feeling comfortable bearing it all in front of our partners we choose to turn the lights off or hide under the sheets. We approach special time with our partners as a performance. Men want to be bigger, harder and last longer than their partner’s exes. Women want to be hotter, more adventurous and sexier. These goals have moved
people away from what sex is all about. It is important to look your best and try your best to please your partner but when that becomes one’s goal it causes enough pressure and anxiety to ruin the intimate moments. Physical intimacy becomes a chore we dread as opposed to the moment we look forward to. Sex is no longer the moment that connects partners together but instead becomes
Sex positions that improve intimacy Woman on top A man lying down with the woman on top can be a vulnerable position for both lovers, which in itself can create emotional intimacy. He must rely on her decisions, while she is bared and exposed for his perusal. This position is ideal for lots of touching and intimate caresses. Hold me In this position the man holds the woman as if she’s just jumped into his arms. With her legs wrapped around his waist and her arms around his neck, this loving position is conducive to slow movements, passionate kisses and romantic swaying. Enhanced missionary The missionary position is already intimate, with faces close and full-body contact. To enhance the emotional intimacy, the man can hold the woman’s butt or move his legs to the outside of hers to more fully envelop her body. Spooning Although there is no eye contact in spooning, this sex position creates intense emotional connectedness as the man protectively cradles the woman with his entire body. It’s also a wonderful position for touching, squeezing, rubbing—and even hand-holding, which can be incredibly intimate during sex. Hands free With the man sitting on a chair, and his woman astride him, facing him, with her feet on the floor, the couple not only has face-to-face contact, but also maximum access for tantalizing kisses, whispers. . . and four free hands for touching.
Crossed legs or lotus The lotus sex position offers stunning emotional intimacy. With the man sitting cross-legged, or in the actual yogic lotus position, and his woman on his lap, arms and legs wrapped around him, the lovers are fully entwined and face-to-face. The need for slower, sensual movements in this position adds romantic intensity. Standing missionary Turn the missionary position 90 degrees so both people are standing and you’ll find that this full-body-contact sex position has added intensity. Muscles tighten to remain standing and, even with a support behind her, both partners are more physically dependent on each other. Slow going In this sex position, the man is seated, legs extended, leaning back on his arms. His woman sits on top facing him, then leans back herself and extends her legs behind him. By necessity, this position requires slow, gentle movements. There is an electric emotional intimacy in not being able to move much, only being able to watch each other. Higher love The woman lies on her back at the edge of a bed or another surface, and puts her legs on the standing man’s shoulders. Both lovers share control; the man with the movements, and the woman using her legs to push him back a bit and slow him down, or to let him lean all the way into her.
For more information contact Matthew Bartolo on matthew.bartolo@gmail.com www.willingness.com.mt
Health & Fitness Today • October 2013 - 19
sexual health
an experience that causes resentment and hurt. This is why spirituality is a dimension that needs to be incorporated back into physical intimacy. By spirituality I mean the living in the moment and enjoying the fact that one is so close to their partner. Sex does not only mean penetration but any kind of physical closeness ranging from hugs and kisses to intercourse and anything that gets the couples closer. Physical intimacy, no matter how kinky it is, is a moment shared between two people. When both are free enough to be themselves, play and please each other it gets them closer. When, at least one of the two feels judged or not adequate sex becomes emotionally painful, sometimes even physically painful, and this leads the partners to avoid sex, and physical intimacy altogether. This leads to feelings of rejection, resentment and anger which slowly lead the couple to grow apart. Ideally the couple learn how to relax together, have fun and play sexually. Both understand that they are who they are and that’s what made their partner attracted to them in the first place. The focus then needs to be on the moment. The two bodies touching, being so close that the hearts beat together and lead to them both having the same rhythm. It is about giving and receiving, and finding pleasure in both. Be it kisses, caresses or oral sex giving pleasure to one’s partner in a healthy relationship should be as satisfying as receiving pleasure. About receiving Paolo Coelho reminds us to “forget all that we are taught about how it is noble to give and humiliating to receive. Because for most people, generosity consists only in giving, but receiving is also an act of love.” Sex is much better when both are focussing on the moment and making love as if they are exploring their partner’s body for the first time, while meeting them for the last. When this kind of dedication and freedom is experienced one can feel truly satisfied spiritually, physically and emotionally from one’s sexual encounter. Lose yourself and immerse yourself in your partner’s presence and body.
NUTRITION
Kids’ health made easy Malta’s 10 and 11-year-olds were classified as the second fattest on the planet, with 20% of Maltese kids being classified as overweight and 14% classified as obese, surpassed only by the Greeks in a recent study in the International Association for the Study of Obesity’s journal – Paediatric Obesity.
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iet is the number one cause of obesity and ensuring your child gets the right mix of healthy foods is number one on most parents’ lists, however if you’re like most parents you too often find yourself heating up yet another plate of frozen chicken nuggets or pouring another bowl of cereal just to get your child to eat something. Improving your child’s diet does not have to be a difficult task. Little changes add up to big nutritional gains. Here are 12 quick and easy steps to makeover your child’s diet and prevent weight gain.
it. Don’t get distracted by the tempting treats in the market. Buy healthy snacks to keep at home and save the junk for when you are out and can’t avoid it.
Don’t let your kids drink their calories
DANIEL PETRE Daniel is a nutritionist registered with the Council for the Professions Complimentary to Medicine. He runs his own clinic, Karma Clinic and has collaborated with the Fortina Spa Resort for the last 10 years. Daniel was the first to introduce body stat and metabolic testing to Malta, as well as food intolerance testing. He is also qualified in Life Coaching
Sit down and eat meals as a family
Children learn how to eat by watching you. Prepare a meal that includes lean protein, low-fat dairy, whole grains, fruit and vegetables. Fill your own plate with these nutritious foods, and your child is more likely to follow suit.
Don’t allow junk food in the house
If it isn’t in the house, your kids can’t eat it. Or at least
they will have a more difficult time getting their hands on it. Your first line of defence starts at the grocery store. Leave your kids at home when you are grocery shopping, if possible. Make a list before you leave your house and stick to
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(even healthy kinds) has calories and if you eat too many calories, you will gain weight. Be sure to serve your children appropriate portions of their meal. At a restaurant, share starters or ask your waiter to pack part of your child’s
Many children lose weight simply by giving up sugary beverages. Parents greatly underestimate the number of calories and amount of sugar in what their kids are drinking. Did you know that one can of soft drinks contains 10 teaspoons of sugar? You would never knowingly give your child that much sugar to drink! And juice is not much better. I think of juice as sugar water. Children do not need to drink juice for its vitamin C. They get plenty of vitamin C from other sources. Replace these sugary drinks with water or fresh home made juice.
portion away before he starts to eat it. We all know how difficult food is to resist when it is sitting in front of you!
Bigger is not better
Everything in moderation
These days, even kid-sized servings are humongous. Most children in my weight loss practice have gained weight from eating too much, not only from eating all junky foods. Remember, all food
If you can’t easily pronounce all the ingredients on the food label, skip it!
Tell a child (or an adult) that she can’t eat something and that is all she will want to eat. No food should be off limits. Banning foods leads to uncontrollable cravings.
NUTRITION Instead, practice moderation. It is okay to eat ice cream as long as you save it for special occasions and limit it to an appropriate serving size.
Don’t promote the “clean plate club”
The best thing you can teach your children is to eat when they are hungry and stop when they are full. Do not push your kids to eat more than they need, even if you think they have not eaten enough. Our understanding of a proper portion size for a child is overinflated. Push your child to eat the amount you think they need and they will eventually get used to eating that much. And then who wins?
Go back to nature
Processed foods, while more convenient, tend to contain more calories than
more natural foods. Whenever possible, stick to foods in their purest forms. Fruits, vegetables, meats and grains should make up the bulk of your child’s diet. Save the fast foods and processed foods for occasional treats. My rule of thumb: If you can’t easily pronounce all the ingredients on the food label, skip it!
Plan ahead
Once a week, sit down and plan the week’s meals. Make sure you have all the ingredients you need to avoid last minute runs to the grocery store. Pre-cook as much as you can over the weekend when you are less stressed. Then, when the weeknight madness arrives, your healthy meal is already prepped!
Introduce new foods slowly
When trying new foods
at a meal, be sure to also include a food that your child likes. Don’t be discouraged if it takes several tries before your child actually eats a new food. It may take as many as 15 times or more before your child will try a new food.
Persistence is key
Even though your child may not eat the food, it is important to keep serving it so that your child can see other family members enjoying it. Also, your child should not think that meals are going to be planned only around his or her food preferences. Remember, you are in charge of deciding which foods are served at meal and snacks.
Involve your child in meal planning and grocery shopping When your child is old enough, teach him or her about food preparation, cooking and food safety and, later, how to use food label information. While giving your child a role in decision making, remember that you have the final say in food planning.
Incorporate movement into your child’s daily activities
While vigorous exercise is important, any increase in your child’s movement is helpful. Encourage family walks and bike rides. Grab a ball and play some basketball.
For more information contact Daniel at Karma Clinic, Church Hill Court,Vjal Ir-Rihan. San Gwann. Tel: 9944 0384 • daniel@karma-clinic.com • www.karma-clinic.com
Health & Fitness Today • October 2013 - 21
NUTRITION
Homemade healthy Eat smaller meals, eat more protein, avoid processed foods – advice we’ve heard time and time again when trying to lose weight or put on muscle. That’s all great advice if all you have to worry about during your day is your diet. If like the rest of the world you have jobs, kids and a multitude of other things vying for your attention then healthy, protein-rich in-between-meals can be challenging. Make some of these gluten-free snacks that are high in protein at the weekend and put them in the fridge (or freezer if you think you won’t get through them quick enough – very unlikely!) Grab a couple and take them to work, or pack them in your kids’ lunchboxes for a delicious middle of the day treat. Pumpkin energy bars Ingredients • 1 cup pitted dates • ½ cup walnuts • ¼ cup pumpkin seeds plus more to garnish • ½ cup rolled oats • 1 ½ tsp cinnamon • ½ tsp cloves • ½ tsp nutmeg (freshly ground) • ¼ cup pumpkin puree • 1 tbsp honey (optional) Method 1. Place all the ingredients in a food processor and whizz until a thick paste forms 2. Line a baking tray with grease-proof paper and press the mixture into the tray. 3. Sprinkle with pumpkin seeds. 4. Freeze for 2-3 hours until solid. 5. Remove from the freezer and cut into bars. 6. Individually wrap each bar and return to the freezer. The bars become a little soft at room temperature so its best to store them in the freezer and take them out as you need them. They are great frozen or you can allow to thaw for 30 mins.
Sesame balls Ingredients • ½ cup almonds • ½3 cup pumpkin seeds 3 • ½ cup walnuts • ¼ cup sesame seeds • ½ cup peanut butter • ½ cup tahini • ½ cup honey Method 1. Combine all the ingredients in a food processor. If the mixture is too dry to make balls out of, add a little water. 2. Roll balls with one heaped teaspoon of the mixture and place on greaseproof paper on a baking tray. 3. Eat right away or store in the fridge.
22 - Health & Fitness Today • October 2013
NUTRITION
hy snacks Apricot and nut bars Ingredients • 1½ cups dried apricots • ½ cup walnuts • 2 tbsp shredded coconut • ½ lemon, juice only • 1 tsp coarse salt • Dark chocolate, to drizzle (optional) Method 1. Pulse the apricots, nuts, coconut, salt and lemon juice in a food processor. 2. Line a tin with greaseproof paper and press the mixture down. 3. Place in the fridge for 30 mins. 4. Remove from the fridge and cut into 6 bars. 5. Melt the chocolate and drizzle over the top.
Health & Fitness Today • October 2013 - 23
STRENGTH TRAINING
Beyond the six-pack: und
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sk a random gym goer to define their ‘core’. More often than not, the answer is “my abdominals, right?” This is a somewhat tricky subject to delve into. The fact is, with the fitness industry long being dominated by the much loved and marketed exercise machines – most gym programs revolved around isolating specific muscle groups and creating maximum comfort for the rest of the body, eliminating the concept of instability entirely. Therefore, the concept of ones ‘core’ was often overlooked, for this very reason. Having a strong core meant hitting the crunch machine for half an hour at a time (right?!) and that was
JOVAN RELJIC Jovan is a freelance personal trainer specialising in functional strength training. As an athlete, he is part of the Maltese national olympic weightlifting team..
the end of it. Buzzer sound, please. We now do know better. I am personally rather pleased with the fact that we have finally made progress over a large scale in our ‘world view’ of the concept of fitness and are less prone to going to extremes – weight training is just for big, sluggish bodybuilders, right? The treadmill is for an average-aged office clerk; and any explosive, full-body movements, such as sprints and vertical jumps, were reserved solely for athletes, surely? We have finally managed to fuse all these together, as much as possible. Concepts such as ‘core strength’ and ‘core stability’ have become buzzwords, yet I find many are still unsure what these
External abdominal oblique Transverse abdominis
Located on the side and front of the abdomen
Located under the obliques, it is the deepest of the abdominal muscles and wraps around your spine for protection and stability
Rectus abdominis Internal abdominal oblique
Located under the external obliques, running in the opposite direction
24 - Health & Fitness Today • October 2013
Located along the front of the abdomen, this is the most wellknown abdominal. Often referred to as the ‘six-pack’
truly mean and how to apply these concepts to their exercise programs. The “core” is a common term used to refer to the middle section of the body between the lower part of the rib cage and the hips. Rather than just representing your abdominal muscles, there is a total of close to 30 muscles in this area including the pelvis, spine, lower back, hips and trunk. Core muscles maintain body stability and transfer power from the legs to the upper body and vice-versa. Core strength training improves overall body functional power, balance, posture and may help reduce the risk of injury. Functional movements are highly dependent one the core, and thus many athletes and trainers emphasize full body movements to boost both core strength and stability, protecting the spine and stabilizing the thorax and pelvis during such dynamic movements. Correct posture is also a vital function of this set of muscles: while the human body is designed to take force upon the bones and direct autonomic force through various joints in one desired direction, the core then aids in aligning the spine, ribs and pelvis to resist a specific force. Think of a sprinter. Large, powerful legs may generate great speed and explosive power, but having a weak core would translate into having a somewhat difficult task of maintaining a straight line during the run. This is what is known as the “kinetic chain”, which is a sequence of events that allows each part of the body to be activated at the optimal time and sequence to execute a given movement; in order to ensure optimal functioning of all parts of the body, one must also ensure that the core is strong, stable and last but not least, flexible. By appreciating, and understanding, the complexity of the body as an interconnected system working together in harmony to carry out a movement, one is in a position to target their core in a vast array of different exercises, simply by ensuring proper form and technique. By appreciating the complexity of the body as an interconnected system, one is in a better position to target their core in a
Core strength training improves overall body functional power, balance, posture and may help reduce the risk of injury
vast array of different exercises, simply by ensuring proper form and technique. I find that many new clients who have used exercise machines almost exclusively in their past often perform exercises without full appreciation of the muscle group that is being worked, or without much awareness for posture and correct breathing, instead merely ‘going through the motions’. This in turn diminishes the effectiveness of the exercise greatly, and the core is the first to suffer. It is for this very reason that I brought up the concept of exercise machines and the stability that they create. In doing so, they effectively do the work instead of your core – targeting the particular muscle group in question, but not much else. OK, so, where to start from?
When developing your core muscles, one must focus on both strength as well as endurance. The primary reason for this is that the core muscles are used is most daily activities, such as walking, balancing, or even sneezing – not just when attempting squats or sprints. Should your core muscles not be sufficiently developed, they will tire out quicker and this would then run the risk of further instability, incorrect or bad
posture – and ultimately injury. When designing a program to build your core, make sure it includes exercises that build both the strength (fewer reps and more resistance) and endurance (more reps and less resistance) of your core muscles - always start with less resistance and progress slowly to higher resistance levels. You also need to keep in mind that because the whole body is connected, you need to activate your core in a way that also engages the nearby lower and upper body muscles so that the whole system learns to work together. Sample activities that will create this dynamic are hip raises while you lie on your back, superman raises (alternate legs and arms being lifted while you lie on your stomach), and side and front planks. The plank is a great example of static core dynamics: the exercise involves an individual maintaining a ‘plank’ position, lifting ones body and supporting their weight on their forearms and feet. The key here it so maintain the head, shoulders, hips and ankles in a straight line, ensuring proper posture and adequate stress on the abdominals and the rest of the core. By dropping the body downwards, strain is put on the lower part
of the back and the supporting abdominals are all but resting. To make the exercise more challenging, one may increase the level of instability: this may be done by performing the plank in a push-up position, or balancing on a medicine ball. For the avid runner, these exercises are important as having a strong core would relieve stress on the hamstrings, lower back and knees. They will also simultaneously develop the strength and flexibility that is needed in the core muscles because keeping the core strong but fluid and open is important for energy transfer – when you are running or jogging, simply keep in mind the correct posture – being constantly aware of proper spinal alignment, consciously engaging your core muscles and avoiding sagging or slumping. Here’s a final tip: ever get that irresistible temptation to slump forward after a run or tough set of cardiovascular exercise, and rest your hands on your knees? Instead, assume an upright posture, bring your chest out and hand on your head – this will ensure proper core engagement and would in effect open your lungs up for easier breathing. For more information contact Jovan Reljic on 7928 3971
Health & Fitness Today • October 2013 - 25
STRENGTH TRAINING
understanding your core
FITNESS
Achieving the elu Fitness is the word on the tip of everyone’s tongue in this day and age – you must get fitter and keep fitter. But how did fitness awareness come about and what exactly is this state we are working so hard to achieve?
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he first known use of the term ‘fit-ness’ seems to date back to the year 1580. With little incentive for any sporting activity, villagers and townsfolk used this term in the context of “being suitable”. With an average lifespan of around 35 years, their priorities were surviving diseases such as smallpox and measles and certainly weren’t referring to any type of sport or physical activity. Looking through its historical usage we find the term almost always required a context: moral fitness, mental fitness, the fitness of or for something. The phrase became quite popular following Charles Darwin’s well known “survival of the fittest” theory. Fast forwarding four hundred years into our modern age and the Oxford dictionary provides the following definition: “Fitness is generally defined as the ability of a person to live a happy, wellbalanced life. It embraces the physical, intellectual, social, and spiritual aspects of a person’s life”. Nowadays, we tend to admire athletes such as footballers, bodybuilders, olympic runners and martial artists and associate their physical feats to beauty, fame, courage and good health. We may also tend to choose our role models based on these attributes. For some, being physically fit could represent the ability to run a half marathon, for others it could be the ability to lift heavy
muscle mass after the age of thirty and bone density after the age of forty. Some of this loss occurs because of the natural processes of aging. The losses in muscle mass and bone density can be slowed and even turned around by implementing a strength training program. Muscular strength comes in handy when you need to carry a child or a heavy shopping bag without injuring or tiring yourself out. So how does one become stronger? Joining a gym could be an option, but one could also invest in a pair of inexpensive resistance bands to workout out his or her whole body. One can also simply practice body weight exercises such as push-ups, sit-ups, planks and squats three times a week.
DARRYL POULTON Darryl is a personal trainer and 2nd Dan Black Belt in Taekwondo. He helps clients become self-sufficient by leading healthy lifestyles through exercise, nutrition and positive thinking by combining martial arts and yoga into his fitness programs. His favourite motto is “Your Health is your greatest Wealth”.
weights at the gym. Others could view fitness as the ability to have a ripped physique. The American Council on Exercise (ACE) states the “optimum physical fitness is a condition resulting from a lifestyle that leads to the development of an optimal level of cardiovascular endurance, muscular strength, muscular endurance, flexibility, and the achievement and maintenance of ideal body weight.” One should also add skill related components such as agility, balance, coordination, speed & power. After having delved into the technical aspect of this feature, one would need to get down to business and into the practical side of physical fitness in today’s busy life. We will now explore each component and start to
Muscular endurance
introduce more fun activities into our daily lives.
Cardiovascular endurance
Also known as aerobic fitness. Having good cardiovascular fitness has many health benefits and decreases your risk of stroke, high blood pressure and diabetes. Cardiovascular fitness is best improved by activities which employ large muscle groups such as walking, jogging, swimming, and cycling. A 30 minute daily walk at a moderate to hard pace can give you an excellent cardio workout. If you own a bicycle go outside and cycle. If you’re at the beach rent a canoe and discover the coast. Play ball with your kids or friends. Join a trekking group and immerse yourself in the beautiful countryside.
Muscular strength
This is the amount of force that a muscle can produce in a single, maximal effort. As an example performing one dumbbell shoulder press using the heaviest weight you can possibly lift and still maintaining proper form. Most people start to lose
26 - Health & Fitness Today • October 2013
This is the ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. Cycling up a hill or climbing steps without exhausting yourself are both indicators of good muscular endurance. A great method of increasing your muscular endurance is by participating in sports such as football, tennis, basket-
FITNESS
elusive fitness ball or any sort of physical activity that lasts for quite a while.
Flexibility
This is definitely one of the most important aspects of fitness as it will reduce the risk of injury in any sport and will also improve your performance. For some, flexibility does not come naturally, but even so it should still be strived for. The best way to improve your flexibility is to stretch every muscle group before and after any period of exercise. Please ensure to warm up before you stretch so as to avoid strains or pulled muscles. One can join a yoga or Pilates class or employ a personal trainer to learn how to stretch correctly.
Body Composition
Having an ideal body weight is also an indicator of good health and fitness. In order to achieve a lean body, one must strive to find the right balance between lifestyle, nutrition and exercise. With regards to skill related components, I will briefly go through all five of them.
Agility
WIN A FREE PERSONAL TRAINING SESSION WITH DARRYL BY ANSWERING THE FOLLOWING QUESTION Which of the below is/are false? 1. Cardiovascular endurance can be achieved by jogging 2. Muscular strength helps up carry heavy loads without getting tired 3. Muscular endurance is practiced by 100 metre Olympic sprinters 4. Flexibility can be practiced without warming up 5. Ideal Body Composition reminds me of Sumo Wrestling 6. Balance can be practiced even while moving Email your answers before 1 November to info@fitnessmgt.com
This is the ability to quickly change body position or direction of the body. Agility can be improved with training drills such as shuttle runs and is important for success in sports such as in the football and hockey, tennis and squash.
Balance
This is being able to stay upright or stay in control of body movement. There are two types of balance: static and dynamic. Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. Balance can be improved through practice and training within specific sports such as gymnastics and surfing. Try lifting one leg off the floor and maintain proper form for 60 seconds on each leg. When you manage this, try closing your eyes and see how long you cope.
Coordination
This is a complex skill that requires not only good balance, but good levels of other fitness components such strength and agility. Coordination can be improved through practice of specific hitting sports such as baseball, tennis and squash. To better your coordination skills stand two metres away from a smooth wall. Throw and catch a tennis ball with your left hand without letting it fall to the ground for 30 seconds and change side.
Speed
This is the ability to move quickly across the ground or move limbs rapidly to grab or throw. For some athletes such as track sprinters, sprint swimmers and speed skaters, speed is the most important aspect of fitness. To increase your speed fitness, try spicing up your cardio workouts by including a few 10 seconds sprints to begin with and gradually increase time and intensity every week.
Muscle power
This is the ability to exert a maximal force in as short a time as possible, as in accelerating, jumping and throwing and is important for success in sports such as weightlifting and boxing. To increase your power try basketball. Jump as high as you can. Throw a ball as far as possible.
Mob: For more information contact Darryl on 7985 8289, info@fitnessmgt.com or visit www.fitnessmgt.com
Health & Fitness Today • October 2013 - 27
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NOW ALSO IN GOZO
The idea that heart disease only affects stressed out, middle aged men carrying around a huge belly is a misconception. Heart disease affects men, women and children of all ages, killing around 11 million people every year.
A
nyone, including children, can develop heart disease. It occurs when a substance called plaque builds up in the arteries. When this happens, your arteries can narrow over time, reducing blood flow to the heart. Heart attacks occur when there is a blockage in one or more of the arteries to the heart, preventing the heart from receiving enough oxygen-rich blood. If the oxygen in the blood cannot reach the heart muscle, the heart becomes damaged. The medical term for this is myocardial infarction. 7.2 million deaths around the world per year are due to ischaemic heart disease and an additional 3.9 million die from hypertensive and other heart conditions. “The old stereotype of cardiovascular diseases af-
DR CHARMAINE GAUCI Charmaine is the Director of the Health Promotion and Disease Prevention Directorate. She is a senior lecturer with the University of Malta and delivers lectures in the field of public health with special interest in Epidemiology and Communicable Diseases. She is active in the field of public health and is currently also the President of the Malta Association of Public Health Medicine.
fecting only stressed, overweight middle-aged men in developed countries no longer applies,” said Dr Robert Beaglehole, WHO Director of Chronic Diseases and Health Promotion. “Today, men, women and children are at risk and 80% of the burden is in low and middle-income countries. Heart disease and stroke not only take lives, but also cause an enormous economic burden.” Heart diseases can affect people in their mid-life when they are still productive and are building a family. If you have lost a loved one from sudden death, you know that you had no chance to say good-bye as well as dealing with unfinished business they may have left pending. Yes, this can happen with ischaemic heart disease. The good thing is that a high per-
centage of premature deaths from heart disease can be prevented. Extensive clinical and epidemiological studies have identified several factors that increase the risk of coronary heart disease and heart attack. Unfortunately there are a number of major risk factors that can’t be changed. • Increasing age. Over 83% of people who die of ischaemic heart disease are 65 or older. • Male gender. Men are at greater risk of heart attack than women, and they have attacks earlier in life. Even after menopause, when women’s death rate from heart disease increases, it’s not as great as men’s. • Heredity. Children of parents with heart disease
80% of the burden of global heart disease is in low and middle-income countries
Health & Fitness Today • October 2013 - 29
DISEASE PREVENTION
Get your heart in the right place
DISEASE PREVENTION
are more likely to develop it themselves. Therefore, it’s even more important to treat and control any other
risk factors you have. Looking at the positive side, there are major risk factors which can be controlled and
there is enough evidence to show that they can reduce the risk of heart disease. • High cholesterol levels.
SIGNS AND SYMPTOMS OF HEART ATTACK Women experience different symptoms when suffering from a heart attack. Know what’s happening to be in time to save a life Men’s symptoms • Squeezing pain, heaviness, tightness, pressure in centre of the chest • Pain that spreads to your back, left arm, jaw, neck • Shortness of breath • Dizziness, weakness • Nausea, vomiting • Irregular heartbeat • Sweating • Feeling of doom Women’s symptoms • Squeezing pain, heaviness, tightness, pressure in centre of the chest • Pain that spreads to your back, left arm, jaw, neck • Heartburn or pain in the abdomen • Unusual fatigue • Clammy skin
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Cholesterol is a waxy substance produced by the liver or consumed in certain foods. It is needed by the body, and the liver makes enough for the body’s needs. When there is too much cholesterol in the body, because of diet and the rate at which the cholesterol is processed, it is deposited in arteries, including those of the heart. This can lead to narrowing of the arteries, heart disease, and other complications. • High blood pressure is another major risk factor for heart disease. There are often no symptoms to signal high blood pressure in fact it is often called the silent killer. Lowering blood pressure by changes in lifestyle and/or by medication can lower the risk of heart disease and heart attack. • Diabetes also increases a person’s risk for heart disease. For people with diabetes, it is important to seek advice on managing it and controlling other risk factors. • Tobacco use increases the risk of heart disease and heart attack. Tobacco promotes atherosclerosis and increases the levels
•
•
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Physical inactivity is related to the development of heart disease. It also can impact other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL (good) cholesterol, and diabetes. Regular physical activity can improve risk factor levels. Obesity is a direct risk factor for heart disease and is often linked to higher LDL (bad) cholesterol and triglyceride levels and to lower HDL (good) cholesterol, high blood pressure, and diabetes.
CARDIOVASCULAR DISEASE – THE FACTS CVDs are the number one cause of death globally: more people die annually from CVDs than from any other cause. An estimated 17.3 million people died from CVDs in 2008, representing 30% of all global deaths. Of these deaths, an estimated 7.3 million were due to coronary heart disease and 6.2 million were due to stroke.
and obesity, physical inactivity, high blood pressure, diabetes and raised lipids. 9.4 million deaths each year, or 16.5% of all deaths can be attributed to high blood pressure. This includes 51% of deaths due to strokes and 45% of deaths due to coronary heart disease.
Low- and middle-income countries are disproportionally affected: over 80% of CVD deaths take place in low- and middle-income countries and occur almost equally in men and women. The number of people who die from CVDs, mainly from heart disease and stroke, will increase to reach 23.3. million by 2030. CVDs are projected to remain the single leading cause of death. Most cardiovascular diseases can be prevented by addressing risk factors such as tobacco use, unhealthy diet
Knowing what the risk factors are is not enough, preventative measures need to be tak-
en to effectively reduce the incidence of heart disease. •
The first step toward heart health is becoming aware of your own personal risk for heart disease. Some risks, such as smoking cigarettes, are obvious but other risk factors, such as high blood pressure, diabetes or high blood cholesterol, generally don’t have obvious signs or symptoms. So a regular visit to your doctor will help identify these factors and manage them before they do further harm.
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Eat a healthy diet. Choose a balanced diet and avoid food which is high in fat, salt and sugar. Eat plenty of fresh fruits and vegetables.
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Maintain a healthy weight. Know what your healthy weight is and work towards that weight.
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Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure.
Over 83% of people who die of ischaemic heart disease are 65 or older
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Don’t smoke. If you don’t smoke, don’t start and stay away from people who smoke since passive smoking increases your risk too. If you do smoke, quitting will lower your risk for heart disease. Speak to your doctor if you have high cholesterol, high blood pressure, or diabetes.
For more information contact the directorate on health.pro@ gov.mt or 23266000.
Health & Fitness Today • October 2013 - 31
DISEASE PREVENTION
of blood clotting factors, such as fibrinogen. Also, nicotine raises blood pressure, and carbon monoxide reduces the amount of oxygen that blood can carry. Exposure to other people’s smoke can increase the risk of heart disease even for nonsmokers. Dietary factors affect heart health. Diets high in saturated fats and cholesterol raise blood cholesterol levels and promote atherosclerosis. High salt or sodium in the diet causes raised blood pressure levels.
SOCIAL INTEGRATION
Life after substance abuse Fever, muscle and joint pain, excessive sweating, vomiting, diarrhea and other symptoms associated with ‘cold turkey’ are only the first steps towards an addict’s recovery. Becoming a productive member of society involved overcoming obstacles not always in the recovering addict’s control – nor are they always fair
M
any persons who have experienced substance abuse acknowledge that overcoming physical and psychological dependence is only the first step towards recovery and rehabilitation. Most recovering persons experience great difficulties in reintegrating into the same society which might have planted the seed of their dependency and then shunned them. Whilst talking to persons in recovery it becomes clear that they do not expect society to be soft towards them. Most of them have committed crimes which have harmed others and consequently accept that they have to pay for past actions. Moreover, they also accept the fact that they have to work hard to gain back both their families’ and society’s trust. However, they also expect society, the
justice system, and employers, to be fair with them and not to hinder their re-integration process once their due towards society has been paid.
Recovering persons in Malta face many difficulties when it comes to re-integrating. Problems arise when looking for decent housing; having a family
GODWIN SALIBA Godwin Saliba is an Assistant Manager at Agenzija Sedqa, who currently manages several care and rehabilitation services. He has been working in the addiction field for almost a decade and he is a social worker by profession
Health & Fitness Today • October 2013 - 33
life; dealing with the stigma of being an addict and so on. However as outlined below, the most poignant are difficulties in finding employment and delays in the justice system. In Malta, professionals in the addiction field often complain about the fact that few employers are willing to employ an ex-drug user, especially when the latter’s police conduct certificate is not immaculate. It is also not uncommon to hear ex-addicts say that they were employed but were laid off once their employer or colleagues learned that they had had a past addiction, even when the person had not sullied the police conduct. This means that even if a person has overcome an addiction, the
chances of finding a good job, or to progress to a better job, remain low. At times the only ‘legal’ jobs available to former drug users are low paid positions. Thus it is not surprising that many former drug users opt to register as unemployed and work in the black market rather than having to work for a measly wage which would not be enough for them to sustain a living. This is a no-win situation both for the former drug user and also for society at large - the worker is not entitled to sick, injury and vacation leave and has no job security whilst society is missing out on collecting income tax revenue. Moreover, this in itself goes against a person’s right to ‘just and favourable condi-
experience amongst others. However, the road leading to a labour market which offers the same opportunities for all is still a very long one. In order to start to ease these difficulties, the state and the other stake holders have to invest more in the education of general public, especially of employers, to shed the stigma encountered by former drug users especially when it comes to employment. It is a well-known fact that former drug abusers often have difficulties to go back to their social environment after treatment. One of these reasons is the public’s opinion on the drug addiction problem which stigmatises, marginalises and excludes drug abusers from work and education. More has to be done in order to increase the self-confidence and motivation of recovering addicts as well as to enhance collaboration of the stakeholders on a national level. However, efforts in improving the employability of recovering addicts and the justice system could easily help them move away from stigmatisation towards re-integration and a positive fruitful life.
Aġenzija Sedqa forms part of the Foundation for Social Welfare Services (www.fsws.gov.mt) which also incorporates Aġenzija Appoġġ (www.appogg.gov.mt) and Aġenzija Sapport (www.sapport.gov.mt). For more information contact Aġenzija Sedqa on 23885110
Health & Fitness Today • October 2013 - 35
SOCIAL INTEGRATION
tions of work and to protection against unemployment.’ Present and former drugusers also have to face two major setbacks when seeking employment; on the one hand there is the fact that most employers do not want to support their employees who need to seek treatment for their drug problems and on the other hand, there is also a lot of misinformation with regards users on treatment and drug users. None of these difficulties are easy to overcome, especially in a rigid and limited labour market such as ours. Nevertheless, there are several initiatives that are currently being implemented to help former drug abusers find a good place of employment. On a national level the Employment and Training Corporation has always been at the forefront in aiding persons with substance abuse problems – be it drugs or alcohol. Social agencies have also always been proactive in helping their clients find a job mainly by encouraging them to attend training, liaising with prospective employers; helping service-users obtain valid work
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Health Insurance
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