SUGAR RUSH

Sweet treats, cakes and biscuits are a beloved national pastime but there is a bitter aftertaste to our love for the sweet stuff. All sugar, including that found in alcohol and fruit, has an impact on our skin. Breakouts, congestion and acne are thought to be triggered by high-sugar diets and now accelerated skin ageing has been added to the list.

One mechanism behind the ageing effect of the sugar we consume is the process known as glycation. Glycation is a reaction that occurs between sugars and other molecules within our bodies with a variety of results. As a psychological process, it has predominantly been studied in the context of diabetes. Only in the last decade has the impact of glycation become a focus for skin science. The understanding of its function as a mechanism of ageing is only just beginning, but its wide-ranging effects are becoming increasingly clear.

Glycation is a reaction that occurs within the body where sugar molecules, such as glucose or fructose, bond with our protein molecules to form a new, differentlyshaped particle. These new substances are known as advanced glycation end products (AGEs) and are responsible for many of the negative effects that lead to accelerated ageing in the entire body.

Sugars’ impact on the skin is multi-fold and the process contributes to numerous signs of ageing. The long-chain protein molecules of collagen and elastin are particularly susceptible to glycation. Collagen and elastin are two structural proteins within the dermis of the skin, creating a fibrous network of connections between the different cells. Over time the structure of the skin becomes disrupted as elastin becomes stiff and collagen molecules are more prone to mutation and degradation. Collagen and elastin provide strength, structure and elasticity therefore when they are damaged we lose the resilience of our skin and we notice wrinkles, loss of firmness and thinning skin as well as poor wound healing. Other negative factors are an increase in transepidermal water loss leading to fine lines and less plump skin, the unstable production of melanin leading to pigmentation and oxidative stress in the skin can trigger acne and rosacea.

To help offset the impact of the Western diet and lifestyle, considered modifications play a central role. The more sugar molecules available in the body, the more likely glycation is to occur. Cutting down the amount of sugar in the diet is a generally positive step to improve well-being as excessive amounts of sugar can create other challenges. thesanctuarysherborne.co.uk margaretbalfour.co.uk

There are several ingredients that can be incorporated into skincare routines both orally and topically which can help counteract the impact and help the skin to repair. Collagen support is necessary. Certain ingredients improve the rate and quality of collagen we create ourselves and are far better than just trying to ingest ‘foreign’ collagen from marine species. Vitamin A has a known beneficial action supporting the normal function of our collagenproducing cells. Omega fatty acids and antioxidants specifically such as green tea are also thought to increase the rate of collagen production. Vitamin C is crucial to create strong and healthy collagen as it is a co-factor for several of the enzymes critical in its production. Without enough vitamin C in the body, collagen can not be created. Other helpful supplements include amino acids, zinc and vitamin B6, so ensuring a balanced nutrient intake is vital to maintain healthy skin collagen production.

Our bodies hold the account of experiences, traumas, accidents and injuries from the moment we are born. They have the extraordinary ability to adapt, constantly self-regulate and respond to the demands we make on them - and all of this without our conscious thought and effort. Amazing! However, it all adds up to wear and tear over time. Joseph Pilates brought us his ‘Contrology’ practice to improve physical and mental resilience and robustness for every body and everybody, regardless of age or ability. He is famously quoted as saying, ‘A man is as young as his spinal column.’

Intuitively insightful, the method he created for the complete coordination of body mind and spirit, drew on a broad range of influences and inspiration, from gymnastics to European wholistic healing, eastern practices and Zen Buddhism. How it came into being is an interesting story, one to be found in many a book or blog on Google. But his quotes are worth more than a cursory glance as they are as relevant today as they were in the years he was working (1920s - late 1960s).

Pilates The Man And The Method

Emma Rhys Thomas, Instructor, Art of Confidence

The aforementioned quote ‘A man is as young as his spinal column’ will hold eternal strength, for as long as humans do not evolve as depicted in the 2008 DisneyPixar animation film WALL-E! Pilates explains that you will feel old if at the age of thirty you are inflexible, with a lack of movement throughout your vertebral column. Yet, if your spine were to be strong, supple and fluid in movement, you will feel young, even at the age of sixty.

‘Civilisation impairs physical fitness.’ Joseph Pilates

Warnings of a sedentary lifestyle have been written about before! Clearly the decline of physical wellbeing, impacted by external influences and ‘progressive’ modern lifestyles was of concern more than sixty years ago. The Pilates method is an effective antidote.

Pilates’ confidence in his own method was through being deeply committed. He was working with many clients, including dancers and actors, in his studio in NYC with his wife Clara. George Balanchine, founder of the New York City Ballet in 1948, actively encouraged his company to take sessions to improve their movement and prevent injury. Real people, real change, from evidence built up over years of applying his methods in real life. Pilates was fifty years ahead of his time, but through modern research of his methods, the benefits claimed can now be said to be scientifically proven, and so justly recommended by physiotherapists and doctors.

‘Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.’ Joseph Pilates

The Pilates practice works towards a more mindful and correct use of the biomechanical body than in some other similar disciplines. The breath is connected to the movement through the abdominal engagement, the whole body awakens to a concentrated movement of the entire system, even if it appears to be a simple leg or arm exercise. Good technique is encouraged over and above high repetitions. We may find it hard to discipline ourselves to practice and maintain good habits, but it is seemingly all too easy to fall into bad ones.

‘Correctly executed to the point of subconscious reaction, these exercises will reflect grace and balance in your routine activities.’ Joseph Pilates

Mat work exercises and working on the equipment that Joseph Pilates developed is a good way to identify all the imbalances that creep up during a lifetime of day-to-day use and misuse of the body. The equipment in particular is so versatile, increasing or decreasing resistance, so as to tailor a programme to the needs of the individual (and we are all unique individuals!). The Pilates method is truly an integrated mind, body and spirit practice, healing from the inside out. Think small quiet, calm, deeply concentrated moves with the potential for colossal body-changing impact, that can heal in rehabilitation or challenge the elite athlete, but will, for all, improve functioning in daily activities.

The method has evolved. The classical method, exactly as Joseph Pilates intended, is still taught. Others have integrated new scientifically based research and knowledge of anatomy to enhance the method.

Espoused by many for a great many reasons other than those quoted by Pilates himself, it is one way to move and feel better. There are many instructors out there, offering mat work or equipment-based Pilates in village halls or designated studio spaces. This means plenty of choices to find the right combination of teacher, time, and space best suited to the individual.

‘Every moment of our life can be the beginning of great things.’ Joseph Pilates quantockpilates.com

I hope this speaks for itself, and that anyone may find that, if willing, the body will be able!

The body tells its life story. The relationship between oneself and knowing the body is the most important relationship of all. On a purely physical level, we are able to express with clarity when things are not as they should be because of knowing what feels right. When a good relationship with your body exists, you become more self-aware and are able to make more accurate assessments (very helpful when things go wrong and deciding whether or not help should be sought from clinical professionals). The relationship between oneself and knowing the body is also the most important information highway for all the unconscious, constantly self-regulating adaptations needed for day-to-day life! We are all amazing!

Time for reflection.

With a blink of an eye we enter March, a proud month for everyone at Communifit as we celebrate our 5th anniversary. Throughout the five years, we have had the pleasure of being able to contribute to this wonderful publication and would like to thank each and every one of you who continue to tell us how much they enjoy our articles. Here’s to the next five years!

Communifit has made enormous progress over the last five years and we have now branched out as far as Southampton with our popular chair-based Sit and Strengthen exercise programme. This programme focuses on functional independence and fall prevention, helping many people with their strength and balance, which in turn helps improve general mobility.

According to NHS statistics, approximately 1 in 3

Fall Prevention

Craig Hardaker BSc (Hons), Communifit

adults over the age of 65, and half of people over 80, will have at least one fall a year. Here in Sherborne, it is a problem we have aimed to alleviate with the introduction of our over-60s exercise classes.

Balance can be a complicated issue and the reasons why our balance declines can be very much related to the individual concerned. There are, however, two key components to improving balance and preventing falls. These two main components are strength training and body weight distribution. As we age, our muscles need to stay strong in order to keep us upright and to prevent us from ‘shuffling’.

Our legs are incredibly heavy, so in order to lift them off the ground and walk continuously we need good strength. This mainly comes from our hips, which help not only to lift our heavy legs high enough to prevent friction from the floor but also to enable us to react to certain situations. If we stumble, strong muscles will react faster and thus help prevent a serious fall.

Strengthening our lower body is incredibly important, and many of us will struggle to do this effectively and safely from a standing position. Our Sit and Strengthen exercise class focuses on all major muscle groups and joints. Staying seated means we can put more energy into our exercises, without the risk of falling. Chair-based strengthening exercises are incredibly popular as they are seen by fitness professionals to be of great importance in ensuring physical stability when moving. Sitting down to exercise makes it easier to obtain the correct technique whilst putting in maximum effort. Using equipment such as elastic bands and ankle weights can challenge us more, and helps speed up the strengthening process. Body weight distribution is also a key component. The traditional method of balancing on one leg to test yourself is perhaps an indicator of any potential weakness, but will not be suitable for everyone, indeed quite dangerous for some. This class won’t be suitable for all but it is extremely effective for those who need to exercise but find standing difficult or tiring. For others, our Stand and Strengthen programme may be more relevant.

In this class, we use functional movement patterns similar to everyday activities to help us both gauge and improve our balance. Transferring body weight forwards, backwards and from side to side is key to helping us stay stable when on our feet. This coupled with visualisation can significantly improve our balance. In our Stand and Strengthen exercise class we provide sturdy chairs to hold on to if needed. Putting body weight through our limbs from a standing position, alongside the use of specific equipment enabling the strengthening of functional movement patterns has, we believe, helped many people in and around Sherborne.

If you would like to improve your balance or avoid future issues, be proactive, not reactive, not only in relation to the ageing process but also in relation to your overall wellness. Become stronger and feel better. communifit.co.uk

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