Feelgood 12-11-2010

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Feelgood

Friday, November 12, 2010

Stretch into winter

Exercising outdoors during the cold weather not only boosts your immune system and mood, it also helps you to drop weight – faster: 8,9,10

LET’S TALK

X Factor opens doors between parents and children: 4, 5

LOOKING BACK

Pamela Flood on her mum’s untimely death: 11

Picture: Getty Images

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HOT SOAK

Chill out with heavenly oil-scented bath: 14

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2 News front Kate O’Reilly WHAT’S ON ■ HEALING DAY: A healing day takes place in the Walter Raleigh Hotel in Youghal, Co Cork, from 2pm on November 21. Proceeds of the day will go to the Keith Phelan Fund. Keith is an 11-year-old who suffers from cerebral palsy and his family are hoping to raise funds to take him to Germany for stem cell treatment. There will be a range of holistic therapies available on the day include reiki, EFT, chakra balancing and card readings. A small donation is requested for each treatment. Further details from Maura on 086-891777 or Margaret on 087-4195723.

■ WELLNESS WORKSHOPS: Suicide or Survive (SOS), a charity providing services and supports aimed at suicide prevention in Ireland, is running a series of free workshops in November and December aimed at raising awareness of mental health issues and supporting those affected. Each one-day workshop offers participants supports to help them maintain their mental wellness in their personal and professional lives.

The workshops will take place in Dublin, Wexford and Leitrim. Further details from 1890-577577 or visit www.suicideorsurvive.ie.

■ MALLOW AWARE: Mallow Aware Support group meets every Thursday night at 8pm in Le Cheile Family Resource Centre (next to Gilbert Centre), Fair Street, Mallow. The group is open and welcomes anyone who suffers from depression or an anxiety disorder and feels in need of support. Aware support groups are confidential and offer a safe and friendly place for those who wish to overcome the isolation and loneliness of depression. See www.aware.ie.

■ NUTRITION DIPLOMA: The College of Naturopathic Medicine is holding an open evening at the Rochestown Park Hotel in Cork next Monday, November 15 from 7pm to 9pm. There will be details on the next CNM diploma course starting in Cork. For more details call 01-2353094; www.naturopathy.ie.

■ HEART CLINIC: The Irish Heart Foundation will hold a free blood pressure and cholesterol testing clinic at the Family Resource Centre, Farranree, Cork next Wednesday, November 17, from 2.30pm to 4pm. Further details from 021-4505822 or 1890-432787.

■ RCSI EXHIBITION: The Royal College of Surgeons in Ireland (RCSI) will host an Innovation exhibition on Monday next November 15 from 2pm to 5pm.

The exhibition is open to the public and is free of charge. Visitors will be given the opportunity to simulate surgical procedures, participate in a virtual patient diagnosis and discover more about health research. The exhibition is part of the annual Innovation Dublin festival (November 10 to 21). See www.rcsi.ie/innovationdublin.

■ FLAG DAYS: Cork Simon’s annual flag days are taking place on November 25-26. If you have an hour to spare to help, contact Mary at 021-4929410.

Items for inclusion in this column can be sent to koreilly8@gmail.com

FeelgoodMag

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A competition looking for local heroes can inspire us in a time of doom and gloom, writes Arlene Harris

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A ray of light

ITH the economic climate continuing to spread doom and gloom across the country, a good news story is always welcome. To boost flagging spirits, winemakers Santa Rita 120 have just launched their annual hunt for local heroes.

The Local Hero of the Year competition encourages people to nominate an inspirational person, whether it’s a hard-working volunteer, a local charity worker or simply someone who is making the best out of a difficult life. The winner of the competition will receive a large sum of money to donate to the charity of their choice.

Darren Cawley from Westport was last year’s winner. When he was 20, the otherwise fit student discovered he was suffering from a rare kidney disease which left him on dialysis three times a week and on the waiting list for a transplant. Now 32, Darren has had one unsuccessful transplant and is still waiting for another chance.

“I had a kidney transplant 12 years ago, but it stopped working after two years,” he says. “Time has stood still ever since.”

Darren has been on a transplant waiting list for five years and despite the fact that family members have offered to donate an organ, he is holding out for a lucky break.

“I don’t really want to put them through an operation for me,” he says. “I have been waiting for so long, something has to happen soon.”

TIRELESS CAMPAIGNER: Darren Cawley, who was awarded the title of Santa Rita 120 Local Hero in 2009 for his work in raising awareness of the plight of dialysis patients. Picture: Leon Farrell/Photocall Ireland.

Nominated by his sister for his tireless work in highlighting the plight of dialysis patients (almost 2,000 currently in Ireland), the Mayo man was delighted to win the 2009 title.

“The main reason I was nominated was due to a project I started with the Westport Lions Club to promote donor awareness in schools — I also give talks for the Punchestown Kidney Research Fund and the Irish Kidney Association,” he says.

“I knew nothing about kidney failure when I was told that I had it, so I thought it would be a good idea to educate as many people as possible on this subject.”

Darren donated his F10,000 prize money to the European Transplant and Dialysis Games and hopes his involvement will help to highlight the need for people to carry organ donor cards. “If more people were aware of the daily suffering of dialysis patients many more would choose to carry an Organ Donation Card.”

■ To nominate someone for a Local Hero Award visit www.facebook.com/santarita120 or pick up an application form from your local supermarket or off-licence.

■ For details about organ donation visit www.ika.ie

HEALTH NOTES GETTING your eyes examined regularly and correcting vision problems could help to significantly reduce your odds of memory-stealing dementia as you age. A recent US study published in the American Journal of Epidemiology showed that when compared with people who felt their vision was poor, people who rated their own vision as being very good or better were 63% less likely to develop dementia over a nine-year study period.

Worryingly, people with vision problems who failed to visit the eye doctor, or who left their vision problems untreated, were nine times more likely to develop Alzheimer’s.

According to Mr Arthur Cummings, consultant ophthalmologist, at the Wellington Eye Clinic: “The results of this study build on previous findings from similar studies that have found links between declines in eyesight and deteriorating cognitive ability. The connection between both is not totally clear as yet, but is possibly down to the fact that poor vision makes it more difficult to engage in healthy lifestyle habits known to control dementia risk, such as regular exercise and mentally stimulating activities like reading.”

Adults who are born deaf can see better than people with good hearing, according to research released this week. A study from the University of Sheffield showed that deaf adults and teenagers react more quickly to objects in their peripheral vision than hearing people.

www.irishexaminer.com www.irishexaminer.com

slower than hearing children to react to visual stimuli, but typically go on to develop better than normal peripheral vision by adulthood.

A unique support day for and by parents of children with special needs takes place on Saturday in the Carlton Hotel, Galway .

Entitled Look into my eyes, the day-long workshop focuses on supportive experiences, strategies, activities and positive parental networking.

“This is a day of sharing by, for and with parents of children with special needs,” says organiser and co-facilitator says Mari Caulfield, a speech and language therapist.

The workshop costs F40, which covers refreshments, lunch and all course materials. To register please contact Mari Caulfield, Training Ways, The Courtyard, Kilcolgan, phone 091-796777 or email enquiries@trainingways.com

SIGHT WOES: People who rated their own vision as being very good or better were 63% The Lucena Foundation is holding an inforless likely to develop dementia.

Dr Joanna Robinson, research programme manager for the Royal National Institute for Deaf People (RNID), said that the results could have positive consequences for deaf people. “This research shows that adults who have been deaf since birth may have advantages over hearing people in terms of their range of vision,” she explained.

Deaf children were found to be much

www.irishexaminer.com feelgood@examiner.ie

FRIDAY, NOVEMBER 12, 2010

mation evening for parents, carers and teachers on bullying in second level schools.

The meeting will be held at the Lucena Clinic, 59 Orwell Road, Rathgar, Dublin, 6 at 7pm on Tuesday, December 7. Keynote speaker is consultant child and adolescent psychiatrist, Dr Maria Lawlor.

Admission is free, but you must register.

Phone 01-4923596 or email Marie.McCourt@sjog.ie

Editorial: 021 4802 292

Advertising: 021 4802 215

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In profile

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THE SHAPE I'M IN

Sonya Lennon

In tip top form R TE Off The Rails presenter Sonya Lennon admits to being a “mild adrenalin junkie”, which is why abseiling 100ft off the roof of Croke Park’s Hogan Stand last month didn’t faze her.

The fashion stylist and TV presenter did the challenge for the Irish Motor Neurone Disease Association (IMNDA). “What appealed was the possibility of fundraising for a good cause combined with the thrill of the challenge,” says the 41-year-old, who recalls just one episode of vertigo in her life.

“We climbed 6,000 feet up the Alps and at the top we walked out on this precipice and I got the wobbles. They say the fear is of the compulsion to jump rather than a fear of heights. With the abseiling, I expected to feel fear when I got up there, but I didn’t — it was very exhilarating and strangely calming.”

For the mum-of-two clothes aren’t just her career but her hobby too. “I dress to amuse myself. Clothes are supposed to be a joyful experience. People say they don’t have enough money but, now more than ever, there are better value brands and charity shops. I love when women come together and swap clothes — it should be an egalitarian activity.”

Sonya and partner David Smith are the parents of five-year-old twins Evie and Finn.

To donate to IMNDA, which is dedicated to providing care for people with Motor Neurone Disease, email fundraising@imnda.ie or phone 1800 403403.

What shape are you in?

I’m pretty comfortable with my body. I found fitness about seven or eight years ago. I’m convinced that my subconscious made an effort to get me fit in advance of getting pregnant. At the beginning of being fitness-aware, I did yoga. Now I do a combination of eikram yoga — which is conducted in a room heated to 40 degrees — walking and swimming.

Do you have any health concerns?

Before the children came along, we got a dog. They say dogs and their owners look alike. This is an American Staffordshire bull terrier. I looked at her one day and thought she’s solid, loyal and strong. I can definitely see similarities — I’ve rarely been floored by illness. Even before getting fit, it’d have taken a lot to knock me down.

What are your healthiest eating habits?

Porridge in the morning, plus we eat a lot of vegetables.

My partner doesn’t eat red meat so we eat a lot of fish.

We’re about 60% vegetarian in our house. We’ve cut down on bread and cut out white bread.

What’s your guiltiest pleasure?

I like a bit of dark chocolate now and again, but cheese is a big failing. I don’t feel guilty about it, though I do about the odd diet coke. I have a relatively healthy diet so I don’t mind the occasional vice.

FIGHTING FIT: Mum-of-two Sonya Lennon says she is a mild adrenaline junkie.

Picture: Billy Higgins

TEL.: (021) 480-0888 E-MAIL: info@hdci.ie ADDRESS: Ardrum House, Bishopstown Road, Bishopstown, Cork

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What would keep you awake at night?

I launched an exhibition recently and I most certainly had anxiety dreams the night before. I generally sleep well.

I need eight hours and I usually get it.

How do you relax?

By doing yoga and, if I have a window of time, I’ll walk the South Wall pier. Halfway along, I have this massive exhale of breath and, whatever was stressing me, is gone.

Who would you invite to your dream dinner party?

I’d like to have a chat with Coco Chanel, Nelson Mandela and Madonna. I think I’d quite like to have a chat with one of my ancestors too, such as my great-great-grandmother.

What would you change about your appearance?

I’d probably like to tighten up my twin belly. I had a Caesarean section and my tummy’s a little loose. But you know what? It’s all right.

When did you last cry?

I cried at Despicable Me recently.

What’s your favourite smell?

I tend to surround myself with smells of an edible variety. I really like the fragrance, Comme des Garcons, which is a melange of cinnamon, spices and woodiness.

What trait do you least like in others?

A lack of straightforwardness. I tend to be pretty straight.

What trait do you least like in yourself?

I’m far from perfect but I’m really happy with my life at the moment so I wouldn’t change anything.

Do you pray?

No, but I do have a code, which is my mantra on a daily basis. As much as possible, I try to enjoy the moment and be continuously thankful for what I’ve got.

What would cheer up your day?

A phone call from a friend.

Helen O’Callaghan

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FRIDAY, NOVEMBER 12, 2010

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Modern life X Factor is compulsive viewing for many families. Ailin Quinlan finds the hit TV XH - V1

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HE GIANT X flashes up on the TV screen, sparks fly, the celebrity judges appear, the excitable audience goes wild — and 10-year-old Saoirse Flattery along with her teenage sister Lía are spellbound.

“Every Saturday and Sunday the fire is lit and the girls sit down with mugs of cocoa — it’s a whole ritual and there’s great fun around it. They watch the programme religiously. It’s primarily the two girls who love it most. I pop in and out, but they’re absolutely riveted,” says their mother Deirdre.

Most two-year-olds would recognise the X-Factor logo — according to TV3 ratings, the programme attracted a mind-boggling average 766,000 Irish viewers each night for the four Sunday nights of October.

And why not. X Factor’s combination of flawless production, human drama, excitement and rags-to-riches hype makes it utterly compelling.

“I’m a big X Factor fan — I usually watch all of it on Saturdays and Sundays,” says Saoirse, whose favourite singers are Matt Cardle and Mary Byrne, though she likes the boy-band One Direction too.

“I love Matt because he has a very good voice and he’s quite modest. A lot of the contestants have lights and smoke and dancers around them, which kind of distracts you from what they’re doing, but he doesn’t need that because he has such a good voice.

“Mary Byrne is my next favourite. She’s really nice and very talented and even though she doesn’t sing modern songs everyone loves her voice.

“During the week I look forward to the programme on Saturday and then on Sunday I think about who will lose out this week. I usually watch it with Lía or my friends if I’m over at their house. It’s one of my favourite programmes.”

Lía, 15, is equally enthusiastic and rarely fails to watch the show at the family’s home in Celbridge, Co Kildare.

“Everyone watches it. It’s something to talk about in school on Monday. Mary Byrne and Paije are my favourites — Mary because she’s Irish and probably has the best voice, and Paije because he’s so cute and loveable.”

The girls’ mum Dr Deirdre MacIntyre, clinical psychologist and director and cofounder of the Institute of Child Education and Psychology Europe, has reservations, however. On the one hand, it’s all about escapism, fantasy and fun — but on the other, she believes, it’s “all about making money. Previous winners often disappear off the radar fairly quickly and for some contestants it’s a very short time in the limelight.”

It’s important that children understand this

Feelgood

I’m not interested in signing, but if I was I don’t think the X Factor would be my route into the entertainment business.”

She likes the female judges Cheryl and Danni — Cheryl in particular, who she feels has “been through a lot this year and has come through very strongly.”

“A lot of girls my age look up to her for her music and her sense of style — and she’s stunning-looking!”

The eldest child in the Flattery family, Danny, 17, has his own rock and indie band — and strongly disapproves of X Factor: “It’s not really right to take people who are naïve and shove them into the spotlight when they’re not ready for it. I think a lot of them just fade away. There should be an emphasis on people who write their own music and don’t just do covers. It’s a formula with the same sort of people every year.”

There is a lot of negative feedback about the programme, says child and adolescent psychologist Dr Kate Byrne: “You can see someone’s confidence being annihilated, and that bothers me a lot,” she says. However, STAR JUDGES: X Factor judges Louis Walsh, Dannii Minogue, Cheryl Cole and Simon Cowell. Byrne emphasises that there are very positive Cheryl and Danni are both admired by the Flattery girls. Lía says Cole has “been through a lot elements to the show, such as the message this year and has come through very strongly.” Picture:Ken McKay, ITV about following your dream and the fact that the show is open to anybody with talent.

“My kids watch it. It does have huge impact and it is very influential. The people to believe TV fame is a worthwhile and imreality, she says, adding that parents play a who get through are the people with real portant aim in life, warns Mike Power, clinistrong role in ensuring children understand talent. cal psychologist and project leader at the that there is “a big manufacturing element “There is no discrimination on the grounds Mater Hospital Dublin: “These shows pander of age for example. Mary Byrne is midbehind it.” to the immediate gratification of success, deThere’s also a message about getting rich dle-aged and quite overweight, but with a fined in terms of sex and money. That is the quick, she believes, an assumption that it can magical voice. She is seriously talented and definition of success that is being propounded has been given an opportunity.” be “easy for some”. there,” he says.

Yes, the show features people like Mary Teenagers tend to be very critical beings Another problem, says Power, is that Byrne who, says MacIntyre, “is the classic anyway, says Byrne, adding that she doesn’t teenagers can become socialised to a view of Cinderella story,” but children might not feel the X Factor makes them any more or necessarily understand how rare a lucky break life which is highly combative and promises a less critical. winner-takes-all mentality: is, that Byrne has been singing for years On the plus side, she says, the show does “I’d call the X factor compelling trash TV or that genuine success often takes years of reveal, to some extent, the stories behind viewing, Trash TV perpetrates the illusion practise and grind. each person. that success in life can only be achieved at MacIntyre worries about the vulnerability “Look at Susan Boyle — she and Mary are the expense of others. It of some of the contestants: shining examples of pursuing your dream and also panders to the fairy“Some of them come from that is the positive message to kids: if you tale message that a lucky disadvantaged backgrounds have something you really believe in, go for break will change a perand I wonder what will it.” son’s whole life.” happen to them in the Mike Power says the show also provides an Teenagers need to unlong term, and the impact opportunity for parents and children to interderstand that it is of disillusionment after all act and chat, and “find out about each others effort and not outcome the hype, and lives through talking about performers with that determines success in being in the media limewhich they identify,” he acknowledges. life, says Power, who feels light at such an intense However, it’s important that parents be such programmes can pitch. As escapism and fanaware of, and counteract the get-rich-quick damage a youngster’s pertasy it is fine, but you need message and the concept that celebrity is the to filter it through the lens BIG VOICE: Mary Byrne’s success a ception of genuine success. ultimate ambition for achievement “rather classic Cinderella story in X Factor.

Lía, however, is of reality.” than kindness, relationships, real talent, hard clear-eyed about the show: work or long term goals,” cautions MacInThere is a danger that “I certainly wouldn’t dream of entering it. youngsters reared in a TV culture could start tyre.

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YOUNG FANS: Lía Flattery and her sister, 10, Saoirse, at home with their mother Deirdre, are avid fans of X Factor, and rarely fail to watch the show which they discuss with their friends the following Monday. Picture: Maxwells Most parents wouldn’t like the implication in the X Factor that fame and money are the ultimate values in life, she says, adding that parents should think about what messages a particular programme or show is communi-

cating.

To begin with, parents need to be aware of the impact of TV shows such as the X Factor.

“You need to ask what are the key mes-

sages and the implicit values and what impact this is having on your children, and how to counter this.

“The easiest way is to watch the show with your children and discuss things as you go.”

Get fit for winter: Week 7 JUST two weeks to go to the wedding and it’s all systems go for Edel O’Sullivan, pictured. She is getting married at home in Kerry, which means frequent travelling across the county bounds from Cork over the past couple of months as she finalises preparations.

There are times when Edel is hard-pressed to fit in training at the weekends, as outlined by her fitness trainer Gillian O’Sullivan, but she never failed to find time. It’s the key to her success.

“Once you have the training done you feel great and it is good to have time to yourself.

“With the weather so bad I had to do most of my training in the gym. I definitely feel more toned, especially on my legs from the running and on my arms from the weight training.”

Though Edel is well on her way to achieving her goal, she’s determined to stick to her new fitness programme.

“I try to eat healthily during the week, but I am not overly strict on myself. I like to keep things in balance. If I overdo it one day then I try to be good and get back on the wagon the next day.”

■ www.gillianosullivan.ie Therese O’Callaghan

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FRIDAY, NOVEMBER 12, 2010

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Time out

SPA WATCH

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PURE BLISS...

Name: The Brehon Hotel and Angsana Spa Address: Muckross Road, Killarney Telephone: 064 6630701 Email: info@thebrehon.com Internet: www.thebrehon.com Spa treatment: Bliss Cost: F230 Reviewer: Margaret Jennings

azine had voted it their spa of the year for 2010.

The vitality suite is bright and spacious and I felt totally refreshed and cleansed in particular, wandering between the heat of the crystal steam room and the gentle coolness of the tropical shower Score: 10

Treatment: When I booked this treatment from the varied spa menu, I was obviously in need of a wind-down. I was attracted to the name of the treatment, Bliss, but it had not clicked with me that it would take three hours to experience.

The fact that it was three treatments in one, explains the price, but this is as good as taking a mini holiday. It was just as well I was staying in the hotel and could afterwards simply ascend by lift to my room wearing just my fluffy bathrobe and a blissful smile.

Although I had experienced 60-minute body massage treatments elsewhere this was my first time having a body polish (30 minutes) and it was my second facial ever (60 minutes).

My Thai therapist displayed a surprising strength as she scrubbed me with sesame oil mixed with ground sesame seeds, coriander, and cumin. It was invigorating and messy.

Newly ‘polished’, she veered me off to the shower while she cleared up the muddy-like residues on the table in preparation for my 60-minute full body massage.

The effects of her strong strokes with tumeric oil meant I wafted off in the spacious candle-lit room, surrounded by exotic scents and soft piano music. And by the time it came to the facial, I was utterly, blissfully in dream-land — possibly in Thailand — and the oils, creams, hot face towels and face and head tapping were interrupted only by my own snoring rhythms which jolted me out of utopia every so often.

I had thought I had dreamt of a distant waterfall but it was my therapist running the

Staff: There is a mix of Irish and international staff at The Brehon and we found them to be professional and friendly from reception, to the restaurant, the bar and the Angsana Spa. Score: 10

PAMPERING SESSION: A therapist gives a treatment to a client at the Thai Angsana Spa in the luxury four-star Brehon Hotel, Killarney. Picture: Brehon Hotel water for my frangipani scented bath strewn with yellow crysantemum flower heads.

While I luxuriated in scented heaven, I was brought fresh fruit to eat and honey and lemon tea to drink. An added treat to wind down from being wound down.

This is the closest I have ever been to being totally pampered. I was blissed out for several days afterwards.

Score: 10 Hygiene: The Angsana Spa and Vitality Suite seemed gleamingly clean and the plea-

surable experience was enhanced by refreshing lemony burning oils. Just one blip was the hand-dryer was not working on the day, but there were plenty of tissues available and of course my own personal towel.

Score: 9 Spa quality: Top marks for the exotic candlelit entrance at the spa and the warmth of the staff, an ambience which continued into the relaxation room where I was greeted with herbal tea on arrival. A plaque on display showed readers of The Irish Tatler mag-

Accommodation: Our room had a stunning view of the mountains in Killarney National Park, bathed in sunshine — all of which complemented the theme of the hotel — which gets its name from the old Brehon laws under which people were obliged to give hospitality. Aside from the four-star luxury facilities, including free broadband access, some thoughtful touches were the chocolates on the pillow at night together with a weather forecast card and a scroll telling the ‘bedtime story’ of Irish mythical figures such as Oisín and Tir na nÓg.

Score: 10 Food: Danú Restaurant offers a set menu or a la carte with some of the options are common to both. My curiosity was aroused by the Risotto of Castletownbere Crab with petit pois, broad beans and parmesan with a black pepper biscuit. It was just the right melt-in-the-mouth portion for a starter and a an intriguing combination of flavours. My main course of roast Atlantic Halibut with a herb crust in Hollandaise Sauce with croquette potatoes was beautifully presented and so tasty that I had no room left for dessert.

Score: 9 Total score: 58/60

■ NOTE: Regular columnist Dr Niamh Houston is on leave this week

T

Catherine Shanahan MUM’S WORLD

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HERE are some things clear as mud and Moroccan proverbs are no exception.

“Better to be content with a handful of dried dates than to own the Gate of Peacocks and be kicked in the eye by a broody camel”, a wise old Berber warned during a recent visit to Marrakech.

“Indeed” I replied, wondering if “gate” was the Berber collective for peacocks and whether camels, like women, grow broody for want of kids. Or if a kick from a donkey is better or worse than a punt from a camel.

“The camel driver has his plans and the camel has his”, the ancient added mysteriously, before disappearing into the souk.

A travelling companion had his own take on the ship of the desert. “I distrust camels and anyone else who can go without drink for a week,” he said before striking out in search of a Johnny Ronan-style bolthole where camels may well pass through the eyes of needles, but fun-sized developers haven’t a snowball’s chance of bagging a former Ms World.

It was day three of a five-day jolly on parole from that jail of domesticity where men are men, children are tyrants and women are the glue that binds.

It took no time at all to shake off the shackles of motherhood — I acclimatised as quickly as a caged animal released into the wild, a ready and willing participant in any

excuse for a knees-up. A three-hour minibus trip from Agadir to Marrakech could have happily gone on another three hours without a single chorus of “ARE WE THERE YET?” or “I NEED TO GO FOR A PEE!” Lunch took as long as we wanted and dinners were raucous affairs with no cribs about “grass” on the garlic bread or refusals to clear a plate. Forks were used as intended and no-one was stabbed just for fun, and everyone said “Please” and “Thank you” without once being prompted by mum.

Hangovers were easily cured with a five-star dip in the pool. I wasn’t roared at to “BLOW UP MY ARMBANDS!” or stand shivering in the shallow end.

I shopped in the crowded souks without losing a single child and I sat and sipped coffee, unhurried and unharried, just watching the world go by.

It was the kind of time-out every mother should have to re-ignite her sense of self, if only to learn that if you buy cheap meat, when it boils, you smell what you saved. And that by all means trust in Allah, but tie your camel first, or if you are planning on telling the truth, have one foot in the stirrup at worst. And never forget it was that final straw that broke the camel’s back.

FRIDAY, NOVEMBER 12, 2010

I was on day three of a five day jolly on parole from that jail of domesticity where men are men, children are tyrants and women are the glue that binds

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Psychology When professionals lead with head and heart they are far more balanced and effective

Put heart first BULLYING WOES: Complaints of bullying are commonplace in the workplace.

Picture: Getty Images

Tony Humphreys

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HE recession has brought to light the darkness of the narcissism, individualism, greed, avarice, depersonalisation, denial that has crippled many national economies. There developed a quiet suffocation of individuality, authenticity and accountability in many workplaces — most notably financial institutions and health services. Furthermore, the target-fixated mentality in many multi-nationals led to serious depersonalisation of employees and an unprecedented level of bullying and passivity.

Typically, being effective is the ambition of those of us who work in business, health, education or simply in homes.

However, what is often not appreciated, by men in particular, is that being affective is an essential aspect of being effective.

The verb to ‘affect’ means to influence emotionally and the word ‘effect’ means to cause, to get a result. In management practice these two verbs are inextricably linked— they are bedfellows that when used together have the potential to bring about powerful and enduring change.

Men have typically referred to affective qualities as the ‘soft’ aspect of management, but is it not ironic how ‘hard’ it is for men to embrace an affective approach in their professional lives. There is no mystery to this reality as males are channelled into believing that it is a weakness to show emotion.

But the opposite is the case — it is a profound weakness (in the ‘defensive’ meaning of that word) not to be affective. The irony is that when professionals lead with head and heart they themselves are far more balanced and effective and they create an environment where a sense of belonging is felt by their charges.

The ability to perceive and express an affective experience is a fairly recent phenomenon. There are still cultures in the world today that do not value and often punish the perception and expression of emotions. In many workplaces such a taboo exists, as it does in many schools and health services.

Within families there can be a ban on emotional expression, more so for male children.

But feelings don’t disappear because we are told not to have them. Feelings creatively arise — they are there to give expression to needs or the reality of unmet needs.

When children or adults repress or suppress their feelings in a creative and protective response to the dangers of emotional expression, these buried feelings will find substitute means of expression — substance addictions or illness or emotional outbursts that appear to happen ‘out of the blue’.

One of the great crimes in the area of management was the development of human resources departments. The word resource took the ‘person and heart’ out of managing employees and reflected the prevailing attitude in many companies of ‘profit before people’. It comes as no surprise that complaints of bullying are commonplace in the workplace and that many managers believe the way to motivate employees is to bully them. The devastating effects of bullying on children, not only by their peers, but by significant adults in their lives, are well documented. The effects on employees is increasingly being documented and many work organisations are facing legal challenges due to the bullying ethos of their managers.

It is critical that work organisations learn to appreciate that an employee who is respected, individualised and enabled is far more motivated and committed than the employee who complains of anonymity or being bullied. It may appear sim-

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ple to say, but a happy and contented employee is a much greater asset to any organisation than an employee who harbours aggressive or passive-aggressive resentment.

Professional effectiveness is largely determined by personal effectiveness. However, it has not been the policy of work organisations and employers to evaluate the interiority of their managers. This is a serious oversight because the manager who carries considerable emotional baggage into the workplace can wreak havoc with relationships and create a dark work ethos.

Professional qualifications, gender, age, status and wealth are no indices of emotional and social maturity and it is incumbent on employers and managers that they reflect on their own level of personal maturity in order to be more effective in people-managing. It is equally important that work organisations provide opportunities for their managers to examine their relationship with self and others.

Managers effectively need training to understand their own inner feelings as well as their inner and outer defensive responses. From this position of understanding they can better understand and respond maturely to the challenging behaviours of employees.

It is with the defensive responses of self and employees that managers are especially challenged. The understanding of these defensive behaviours (for example, verbal aggression, non-co-operation, irresponsibility, passivity, poor motivation, stress reactions) is critical to effective management. The task of the manager is to get behind his own and employees’ defensive reactions and focus on what lies hidden. More often than not, what are being masked are issues of low self-esteem, suppression of emotions, difficult staff relationships and depersonalisation of employees.

It is only by speaking the truth that real progress can be made in determining the whys and wherefores of human reactions. Nevertheless, the interpretations shown need to be non-judgemental and empathic — otherwise understanding would be threatening rather than enlightening in nature.

It is the responsibility of each of us to reflect on how we are within ourselves and how we relate to others. For those in positions of leadership and management, the need to reflect daily is even more urgent since the influence wielded can have lasting effects on the wellbeing and potential of others and on organisational effectiveness.

■ Dr Tony Humphreys is a clinical psychologist, author and national and international speaker. The Mature Manager is relevant to this article.

FRIDAY, NOVEMBER 12, 2010

A DIFFERENT VIEW ON LIFESTYLE

Your guide to fitness, health, happiness and lifestyle. Great writers and mentors.

Where you come first.

Phone: LORI FRASER Tel. 021-4802265 Fax 021-4273846 lori.fraser@examiner.ie

Every Friday

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Exercising in the winter months is not alone beneficial for the mind, it’s also good for the body, a new US study shows. Peta Bee reports

WARM UP TO THE COLD

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S the nights draw in and the number of layers you need to stay warm is multiplying by the day, exercise is probably the last thing on your mind. Pulling the curtains and curling up on the sofa with a bar of chocolate may seem like a good idea, but your waistline will not thank you for it.

Hibernating in the winter months can see pounds pile on without you realising it, so that by the time spring comes around some drastic attention is required.

So how can you motivate yourself to stay in shape this winter? Researchers investigating the way the body responds to a drop in temperatures have produced findings that may provide the impetus you need to brave the elements in the name of fitness.

Indeed, at Saint Louis University in America studies have shown that people who keep up their exercise regime during a cold snap report better mood status than those who snuggle up on the sofa. Winter workouts have been found to boost the mood by raising levels of endorphins so that the usual dip in spirits that coincides with the lack of daylight is often avoided. And it’s not just the mind that benefits.

Tony Breitbach, director of athletic training at St Louis, suggests that exercising in cold weather is beneficial for the body as well. Getting outside the front door is the hard part, but once you have made the move, you will almost certainly find you can push yourself for longer because your body tolerates cold better than heat. Even fat-burning increases during a cold snap. When cold air comes into contact with your skin, the brain triggers the adrenal glands into action, claim Breitbach and his team. These glands then release surplus quantities of key hormones that force fat to be metabolised at a high rate by your muscles.

Other researchers have shown that getting outside in the cold weather could boost the activity of calorie-burning brown fat in the body, a substance that could help you to lose weight rather than gain it.

It has long been known that babies have deposits of brown — or ‘good’ — fat around their shoulder blades to help maintain the body’s core temperature after birth. But until recently experts thought it disappeared in infancy when its physiological importance had been exhausted. Brown fat, which is also found in small mammals like rats and mice, becomes activated naturally only when people are cold and on the verge of shivering.

Injecting 50-100 grams of brown fat cells into a person could help them to burn off more than 10 pounds of ‘bad’ fat a year, scientists predict. But Professor Mike Cawthorne, director of metabolic research at the University of Buckingham who has researched the effects of brown fat, says there are simpler ways to activate brown fat’s benefits.

“Today, our homes, cars, offices and shops and almost everywhere we go is warm,” he says. “Just turning off the central heating could help spur brown fat into action. Or go out for a walk when there’s a chill in the air. If we were to expose ourselves to cooler temperatures more often, then a lot of people would probably lose weight.”

Of course, thoughts of physical activity can be hampered if you are sneezing, spluttering and have trouble breathing through your nose. Surely, your exercise routine should be put on hold until you feel better? Not according to American researchers who have been studying the effects of exercising with a cold. Professor Leonard Kaminsky, an exercise scien-

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Studies have shown that people who keep up their exercise regime during a cold snap report better mood status than those who snuggle up on the sofa.

Winter workouts have been found to raise levels of endorphins so that the usual downfall of spirit that coincides with the lack of daylight is often avoided tist at Ball State University in Indiana, found that colds have little effect on athletic performance and that exercise doesn’t aggravate symptoms such as blocked nose and streaming eyes. A little sweating when you have a cold may even boost the activity of white blood cells that fight infection, Kaminsky says.

“A lot of people in our trials said that they felt OK exercising,” he says. “In some cases, they even felt better.”

Kaminsky and his team studied a group of men and

women who agreed to be infected with the rhinovirus responsible for most colds. Two days after being infected, when the colds were at their heaviest, the subjects were asked to run on a treadmill while physiological tests were carried out. Like the healthy control group, cold-sufferers experienced no drop in lung function or capacity.

Cork-based personal trainer and former Olympian, Gillian O’Sullivan, says people with light colds can keep active, although those with more severe, fever-

ish symptoms should listen to their bodies and proceed with caution. Applying the “below the neck” rule is the general advice, she says. “If you have fever, sore muscles or joints, vomiting or a very productive cough — symptoms that exhibit themselves from the neck down — then you probably need to avoid exercise for at least a couple of days,” O’Sullivan advises.

“If you just have a runny or blocked nose, watery eyes and a light, tickly cough then go ahead, but maybe reduce the intensity and duration of your

FRIDAY, NOVEMBER 12, 2010

Top vitality tips for winter 1

A PAPER published in the Cochrane Review in 2007 showed that while vitamin C intake had little effect on most people, it halved the risk of getting cold for marathon runners, skiers and other endurance exercisers.

However, it does not cure colds. Another study showed that exerciers who took vitamin E supplements leading up to a triathlon world championship had greater inflammatory responses and were therefore less likely to catch a cold.

derived from black tea, berries and other foods, for three weeks before, during and after a three-day period of intense exercise have fewer upper respiratory tract infections during the two weeks after their activity.

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Taking a carbohydrate-rich isotonic drink can decrease stress and offset negative immune responses, says Dr David Nieman, director of the Human Performance Laboratory at Appalachian State University in North Carolina.

He recommends drinking 400ml of a sports drink 30 minutes before a workout that exceeds 90 minutes, 400ml of the drink every 30 minutes of activity and 400ml afterwards.

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One study showed that exercisers who take 1,000mg of quercetin, an antioxidant

Perhaps grandma did know best.

Researchers at the University of Nebraska showed that chicken soup contains several ingredients that affect the body’s immune system. Specifically, it has anti-inflammatory properties that could explain why it soothes sore throats and eases the misery of colds and flu.

5

A popular cold remedy is supplements of echinacea, the purple coneflower sold as capsules, juices, tinctures and teas. Some research suggests that the leaves and flowers of one strain (purpurea) have a small effect on reducing cold symptoms but ore rigorous trials have suggested it offers no benefit in lessening the chance of you catching a cold or reducing its severity.

How to make it easier to go outdoors 3 1 4 BRR... too cold — and wet? Here are some suggestions to stay on top of the months ahead:

Dress for the occasion: “Wear layers of breathable material (not sweat-absorbing cotton which will get cold next to your skin), and insulate your extremities such as your head, fingers and toes if you can,” says O’Sullivan. The ears, finger tips and toes are the last to get warm and pain or tingling in these extremities is a warning sign to get indoors.

Warm up: try to get muscles warm before you head outside by marching or jogging on the spot for 5-10 minutes. Cold muscles are much more likely to get injured.

“Tell yourself that you will just exercise for five minutes,” says leading sports psychologist Dearbhla McCullough. “Often the hardest bit is getting out of the door and once you are outside you will do much more exercise than you planned.

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You may feel less thirsty in cold weather, but you still need to stay hydrated when you exercise in the winter, says O’Sullivan. “Central heating can make you more dehydrated and a lot of people ignore this,” she says. “Make sure you drink regularly before and after exercise.”

workout. Listening to your body is really important.”

Indeed, keep moving and you might avoid the next cold altogether. Three years ago researchers found that women who exercised regularly — doing at least 45-minute of moderate activity on five days a week throughout a year-long study — were three times less likely to suffer a bout of the sniffles than their couch-potato counterparts. It seemed that activity strengthened the effect of immune cells that protect against viruses and bacteria that can cause infection.

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Remember, the effort you put in is worthwhile. “We have three really hard winter months from November to January and then we are usually over the worst,” says O’Sullivan. “Keep yourself as active as possible during that time and you will feel so much better for it come spring.”

There is little doubt that winter activity can boost the spirit, too. “A lack of daylight means that people’s moods change in the winter,” O’Sullivan says.

“They are reluctant to get outside. But when they do, they have a real sense of achievement at the end and those feel-good hormones are pumping through their body.” And there is no better medicine for the mind, she says, than a crisp winter day with clear blue skies overhead.

What better motivation to get moving?

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Nutritional therapist Patrick Holford advises on the must-have supplements to boost your immunity

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HINK of your immune system as your personal medical team, skilled in the art of healing, always on call, and always ready to fight battles for your good health.

Whether you are trying to prevent or cure an illness, your immune system is your main line of defence. It is worth looking after it so that it can serve reliably allowing you to enjoy a happy, healthy winter. Modern living, however, tends to do just the opposite — stressing, rather than strengthening the immune army.

The immune boost of nutrients and herbs Your immune strength is significantly dependent on an optimal intake of vitamins, minerals and other immune boosting nutrients. Since no nutrients work in isolation, I recommend a high potency multivitamin and mineral supplement. The combination of nutrients at even modest levels can have a strong effect on boosting immunity. Dr Chandra and colleagues, in a research study published in the Lancet medical journal, gave either a multivitamin/mineral supplement or a placebo to 96 healthy, elderly people. After conducting blood tests and following them for a year, researchers found that the supplement takers had fewer infections, a stronger immune system, and were overall healthier than those taking the placebo.

In addition to vitamins and minerals, the antioxidant glutathione is one of the most powerful immune boosters, as are the herbs echinacea and cat’s claw, plus certain red/blue berry extracts high in ‘anthoycyanidins’. Here are my top 12 immune boosters.

1. Vitamin A Vitamin A is responsible for maintaining an active thymus — the master gland of the immune system. It also strengthens cell membranes, making them more resistant to attack, just as a strong fence can keep unwanted visitors out of your yard. Vitamin A is particularly important to the health of the respiratory system, the gut and the genito-urinary tract, all areas prone to infection.

2. B Complex This family of essential nutrients is important for every single cell of the body, including those of the immune system. In fact, a pregnant woman’s intake of folic acid and B12 results in a larger thymus and a stronger immune system for her baby.

Pyridoxine (B6) also plays a vital role in immune function. If you don’t have enough B6, white blood cells called phagocytes, which devour invaders, dead cells and other waste matter, don’t work as well.

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Supplements can boost your health KNOW YOUR VITAMINS AND MINERALS

9. Glutathione Glutathione is a sulfur-containing amino acid complex that is the absolute key to immune power in every single cell. Basically, good levels of glutathione maximise your ability to fight both cancer and infections. You can boost your glutathione status by eating more onions and garlic which are very rich in glutathione’s precursor amino acid, cysteine. Or you can take supplemental cysteine, the best form of which is n-acetyl cysteine (NAC). You can also supplement ‘reduced’ glutathione. Most good antioxidants or immune boosting supplements provide these.

Supplement 50 to 100mg of either NAC or glutathione for prevention.

10. Cat’s Claw Uncaria tomentosa or cat’s claw (so called because its thorn is shaped like the claw of a cat) is a woody vine that can wind its way over 100 feet up through the trees in its attempt to reach light in the Peruvian rain forests. The native Indians there have long used its bark to treat cancer, joint problems and many other diseases. Components of cat’s claw have been shown to increase the ability of white blood cells to engulf, digest and destroy invading germs. It also helps prevent cell-damaging inflammation. It is potentially a super-plant with immune-stimulating, antioxidant, anti-inflammatory, anti-tumour and antimicrobial properties.

Drink cat’s claw tea, especially in the winter.

■ Continued from page 8,9 3. Vitamin C Vitamin C is the backbone of any immune boosting programme. Research has shown that it’s effective against many viruses and increases the number of soldiers in your immune army cells called B and T lymphocytes, and interferon helping them to gobble up bacteria and other ‘rubbish’ generated when you are under attack. In a review of studies on vitamin C published in the Journal of the American College of Nutrition, researchers found taking between 1 and 6 grams daily significantly reduced the severity and length of colds.

4. Vitamin E Vitamin E is necessary for a normal antibody response and works with other nutrients to improve our resistance to infection.

A powerful antioxidant, it is very effective in protecting us against the damaging effects of air pollution, particularly those due to exhausts, deodorisers, or air purifiers that generate ozone.

5. Calcium & Magnesium The mineral calcium is vital for the immune system. It is needed by all phagocytic cells so they can attach themselves to and ingest foreign material, such as bacteria and viruses. Calcium also helps your body produce a fever, which, contrary to what you might think, is a good thing, as it helps rally the immune system. Calcium works in synergy with the mineral magnesium, which is no less important for immunity. It is vital for antibody production, for strengthening the thymus and keeping it healthy, and for much more. Too little magnesium can put your immune system out of whack, causing a rise in histamine levels, thus increasing allergic reactions.

Supplement 300mg of calcium, 150mg of magnesium to top up a diet rich in seeds and vegetables.

6. Iron Iron is essential for the production of antibodies, white blood cells and enzymes

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NOT JUST FOOD: Nutritional therapist Patrick Holford says along with a good diet, specific supplements can help keep you in top form for the winter months. made by immune cells. However, bacteria also use iron for reproduction, so it is wise to avoid iron in supplements or iron-rich foods, such as fortified cereal, beef liver, baked beans, and dried apricots when suffering from a bacterial infection.

Since excess iron levels have been linked to increased risk of heart disease, do not take iron supplements until the iron content in your blood has been checked by a doctor.

Supplement 10mg a day.

7. Selenium Selenium is a mineral whose value is just beginning to be understood. Research on animals has shown that there is no antibody production at all when they are deprived of vitamin E and selenium. Selenium is also required for white blood cells to recognise invaders. Too little selenium may interfere with your body’s ability to protect

you from cancer. Although you should be able to get all you need from a vegetable and grain-rich diet, the soil in many areas of the country is poor in selenium, so I recommend supplementing it.

Supplement 50 to 100mcg a day.

8. Zinc This very versatile mineral is involved in the production of more than 200 of the body’s known enzymes and it is crucial for immune health. Too little results in shrinking of that master immune gland, the thymus. Zinc also plays a role in producing the enzymes involved in eliminating early stage cancer cells. And, at levels of 50mg a day in lozenges, it helps fight off viruses.

This level is for short-term use only.

Supplement 6 to 9mg for daily prevention, 50mg a day if you’ve got a cold.

FRIDAY, NOVEMBER 12, 2010

11. Echinacea The root of the plant echinacea purpurea is probably the most widely used immune-boosting herb. It possesses interferon-like properties and is an effective anti-viral agent against influenza and certain forms of the herpes virus. Echinacea contains special chemicals called polysaccharides, such as inulin, which increase production of certain white blood cells called macrophages. These help destroy cancer cells and fight off the undesirable yeast Candida albicans. But echinacea isn’t just something to take when you’ve got an infection. One study on a group of healthy men, found that after five days of taking 30 drops of echinacea extract, three times a day, their white blood cells had doubled their ‘phagocytic’ power.

Supplement 60 to 100mg of a standardised extract for daily prevention.

12. Berry extracts & Anthocyanidins Berries, particularly blue/red ones like blueberries, blackberries and elderberries, contain high levels of antioxidants called anthocyanidins, which protect and strengthen the immune system. In one double-blind, controlled trial, 20% of ill patients who received elderberry extracts saw a significant improvement in their symptoms of fever, cough, muscle pain within 24 hours. Within 48 hours, another 73% felt significantly better, and after three days, 90% found their cold/flu symptoms gone. Patients who were given a placebo, however, took at least six days to recover.

Supplement 40 to 60mg of a standardised extract for daily prevention

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Life challenge 11 Pamela Flood’s mum lost a long battle with disease, says Helen O’Callaghan

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Anguish of COPD

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OW more than ever Pamela Flood wishes her mum could be around. The model and former Off The Rails presenter is expecting her first baby in the middle of March and she’d love if her mother, Paula, could be there to share the joy of the pregnancy.

“I’m very delighted to be pregnant, but I most definitely miss my mam now,” says the 39-year-old, whose partner is restaurateur Ronan Ryan. “My mother would have been the most excited person in the whole world right now. She was mad about children. All the little kids on the road loved her. They’d come into her for chats.”

Paula Flood died five years ago when she was just 59. The Tallaght mother of two lost her life to chronic obstructive pulmonary disease (COPD), an umbrella term for a combination of two conditions — chronic bronchitis and emphysema.

COPD causes the lungs’ airways to become blocked, making it difficult for air to move in and out of them. Sufferers struggle with everyday activities like getting dressed, climbing stairs or doing the shopping.

Typically affecting people aged over 40 and increasing in frequency with each passing decade, COPD in the Western world is mainly caused by cigarette smoking, says Dr Terry O’Connor, president of the Irish Thoracic Society and consultant respiratory physician at Mercy University Hospital, Cork.

Pamela’s mum didn’t smoke, but she worked in a pub for over 30 years. “She was a passive smoker. This was back in the day when pubs were thick with smoke. She was also probably born with not the best pair of lungs in the world.

“I remember my nanna saying that, as a child, Mam had always had a cough,” says the TV presenter, who recalls her mum suffering “a couple of bad bouts” with her lungs. “She was prone to lung infections. She got pleurisy when I was in my teens.”

In Ireland, it’s estimated that 110,000 people suffer from COPD, though experts believe the real number is higher. Fewer than one in three people with obstructive pulmonary diseases are diagnosed correctly. This was Paula Flood’s experience too. “They checked her out for TB and severe asthma and everything came back negative. She was only diagnosed four years before she died,” says Pamela, who recalls the summer of 2001 when she first saw the full extent of her mum’s struggle with COPD. “I was living in London at the time. It was always her dream to go to Wimbledon and we were all set to go, which we did. We had a fantastic time, but over those few days I saw my mother’s health wasn’t great. I definitely noticed a change in her. We did a bit of sightseeing and she couldn’t walk for any length of time. She was pretty breathless.

“Things got slowly but surely worse.

She had quite a few stints in hospital and, over time, those stints got longer and the time in between got shorter. Her lung capacity was reducing. In her last few months, it was as low as 15%.”

For Pamela, one of the hardest things was seeing how COPD reduced her mum’s life to very narrow dimensions. “She’d always been extremely active. Over the previous 10 years she’d started playing pitch and putt. In good weather she’d be on the course five days a week. It was really tough for her

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I remember my nanna saying that, as a child, Mam had always had a cough. She was prone to lung infections.

She got pleurisy when I was in my teens — Pamela Flood

to have to stop that. The hardest thing for me was looking at her being stuck in the house. She loved home, but it was hard to look at her life being stifled by this disease.

“My dad, Jim, coped as best he could. He was a great husband to Mam — he’s an absolute minder and we all just got on with things. You just adapt when something in your life changes,” says Pamela, explaining that she’s a ‘glass half full person’ and chooses to focus on the fact that she “had a fantastic mother for 34 years”.

COPD is on the rise due to continued exposure to risk factors (like smoking). Together with pneumonia, it takes up over 140,000 hospital bed days annually. It also accounts for over one in five respiratory deaths.

It’s a preventable illness, however, and early diagnosis/treatment can improve quality of life. Diagnosis is made through a combination of symptom observation — shortness of breath, coughing, wheezing and increased phlegm — and a simple, five-minute spirometry test that involves the patient blowing into a machine.

“The decline in lung function happens over a period of years rather than days and

CLOSE ENCOUNTER: At the recent launch of a new awareness campaign, COPD: It's Breathtaking, to highlight the plight of the 110,000 sufferers of the disease were Betty Sutton from Bray who is a COPD sufferer and Pamela Flood. Picture: Jason Clarke Photography

FRIDAY, NOVEMBER 12, 2010

weeks. We often see patients down to 50% lung function and they don’t realise because they’ve adapted to the breathlessness,” says Dr O’Connor.

Treatment options include oral medications and inhalers, with newer treatments set to come on stream shortly that will reduce the incidence of flare-ups, to which people in advanced stages of the disease are prone.

“Another treatment is pulmonary rehabilitation, a programme of exercises typically run over eight weeks in hospitals and communities,” says Dr O’Connor.

“When patients are very breathless they stop being active and they lose a lot of fitness that would enable them do daily activities.

It’s a vicious circle.”

So who should go to their GP? “Current and former smokers, who are over 40 and who have symptoms of cough, breathlessness and wheezing,” confirms Dr O’Connor.

■ To raise awareness of the disease and to encourage people with symptoms to seek early diagnosis, log onto special COPD website www.itsbreathtaking.ie and record Ireland’s most breathtaking moment.

How to recognise the disease SOME facts about COPD (Chronic Obstructive Pulmonary Disease) are: ■ It is a serious disease whereby the lungs’ airways become blocked, making it harder to breathe as time goes on.

■ An estimated 110,000 people suffer from it in Ireland, though the real number could be higher.

■ Smoking is the most common cause of COPD, but it can also be caused by occupational factors, such as working in factories with a lot of fumes or dust.

■ Symptoms include breathlessness, coughing, wheezing and increased phlegm, but people often put such symptoms down to getting older, being ‘out of shape’, or to the fact that they smoke — remember: breathlessness is a sign that lungs aren’t working properly.

■ In Ireland, COPD accounts for more than one in five respiratory deaths, yet less than one in three people are diagnosed correctly.

■ If you’re a current or former smoker and are experiencing breathlessness, persistent cough, wheezing and/or phlegm, it’s possible you have COPD. ■ Once you quit smoking, you gradually reduce your chances of getting COPD — or slow down the speed at which the disease progresses if you already have it.

■ A simple five-minute spirometry test will determine your lung function — while there’s no cure for COPD, effective treatments are available which can help reduce breathlessness and improve quality of life.

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12 Healthy food

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My eyes are opened

I

Roz Crowley

T was strange walking blindfold along Parnell Place in Cork city on my 20-minute voyage of discovery to see what it is like to be visually impaired. Crossing a street was a challenge — having to become more aware of textures and sounds to make sense of my surroundings. I decided to do this little experiment when I heard that macular degeneration was steadily on the increase — a condition which can be helped with improved diet.

I had offered myself as a guinea pig and there was plenty to learn. With James Honour, rehabilitation officer of the National Council for the Blind of Ireland giving me his arm to lead me along, it was still nerve wracking — confusing traffic sounds amplified with the robbing of one of my key senses.

I learned a lot, including the fact that the knobbly paving slabs on streets are not to stop us slipping but to warn those with sight problems of approaching ends of paths — a sort of braille for feet.

I learned too that not all traffic lights in Cork have audible signals working properly and that they allow quite little time to get across a street. You would need to be very confident and set off immediately to make it before the change of lights. Obstacles such as chairs from cafes, bins, large pieces of litter are a nightmare.

Professor Ian Grierson Head of Ophthalmology at Liverpool University, was in Cork to present the results of the Age Related Eye Disease Study which looked at how Age Related Macular Degeneration (AMD) could be affected by improved diet.

AMD is an eye condition that causes a gradual loss of central vision due to the dete-

GUIDED WALK: Roz Crowley takes a guided tour in Cork with James Honour, rehabilitation officer, NCBI, to raise awareness of age related macular degeneration. Picture: Denis Minihane. rioration of the macula, the central part of the retina at the back of the eye. It is often hereditary. With 80,000 sufferers in Ireland and 7,000 new cases seen every year, it’s the leading cause of vision loss in the Western world. The ARDS study aimed to find ways in which the degeneration could be retarded using a food supplement. The result was a slowing of the progression of the disease by 25%.

“There is still more work to be done,” says Professor Grierson, who recommends a diet rich in lutein which nourishes the eye.

Foods high in lutein include: ■ Leafy green vegetables — spinach and kale ■ Egg yolks

Perfect Chef in a pot THE Thermal Chef has an inner pot where food is brought to the boil on the hob, simmered for 10 minutes then transferred into an insulated pot. A tight lid makes sure it cooks for anything up to six hours with this retained heat.

(I made a delicious soup in an

Great idea THE Micro Steamer is a non-stick, stain proof container for cooking vegetables in the microwave. A good idea as it has a 2-litre capacity and steams mixed vegetables efficiently, retaining flavours. Well priced at F7.99 from www.JMLdirect.com

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■ Broccoli ■ Avocados — contain more lutein than any other fruit ■ Oily fish — rich in Omega 3 fatty acids, we need at least two portions a week.

Other vegetables good for eye health include: tomatoes, sunflower seeds, garlic and carrots.

“In Ireland research shows we eat an average of just 2.2 portions of fruit and vegetables,” says Professor Grierson. “We know we should eat more, but many like to eat steak and chips and even worse, convenience foods. For someone like me, who has a family history of AMD and who travels a lot, supplements are a great advantage.”

It’s a good diet for general health, and if we need supplements the new Ocuvite Eye Vitamin and Mineral Supplement manufactured by eye health specialists Bausch & Lomb who sponsored the research, is worth considering.

Women get AMD more than men, and excess weight, smoking and stress increase risk. Fat cells absorb useful antioxidants and keep them from getting where they are needed.

Having walked the walk and talked with Professor Grierson, it became obvious than many of us, especially over the age of 40, should think about nutrition with a focus on eye health.

Machine heats as it mixes

hour.) Perfect for winter soups and stews, you can put it to cook while out for a walk or at work.

This comes at a fairly high price of an introductory offer of F99, but it’s a solid set of stainless steel pots. Available online at www.thermalchef.com.

Gadget watch

I SAW this gadget demonstrated at a tapas cookery demonstration in Spain 10 years ago and I have been trying to buy one since.

The Thermomix is now available in Ireland and comes with a free twohour demonstration and useful cookbook. You need both as the machine does so much. It has a built-in weighing scales, chops (vegetables, meat), grinds (coffee, spices), mixes (bread, meringues, cakes), liquidises (for velvety soups, smoothies), and makes the best Hollandaise sauce and mayonnaise while you do something else.

This is because it can heat as it mixes, so no need to stand over anything.

FRIDAY, NOVEMBER 12, 2010

While cooking a soup, a steamer tray on top can cook fish.

It takes a bit of getting used to and it’s best to follow recipes first to learn how to get the best from it. The catch is it costs F960, but I reckon I have saved already by not burning sauces and making soups quickly. I suggest clubbing around for this one as a gift. I will give my liquidiser away, but will keep my big mixer as the jug would not fit huge cake mixes. It comes with a three-year guarantee and price includes delivery. The model I have is the TM31. For details: www.ThermomixIreland.com, 01-484 5624.

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Male health

Movember brush up I

F IT’S November, it must be Movember, time to grow a moustache to highlight men’s health. Movember is an annual, month-long charity event where men sprout a ’tache to raise funds for Action Prostate Cancer, an initiative of the Irish Cancer Society.

Last year, Movember’s second in Ireland, nearly 7,000 Irish Mo Bros donated their faces to the cause, with the support of the Mo Sistas, and raised over F1 million in just one month.

Movember 2010 is bristling with excitement with a gang of celebrities donating their faces for the month. Trying to scrum up well this season with their mo’s are Irish rugby international team mates Jamie Heaslip and Cian Healy, Ireland’s favourite new band The Cast of Cheers and Irish Middlewight Champion Gary ‘Spike’ O’Sullivan.

A host of Ireland’s best-known fashionable men have also lent their upper lips, including bag designer Pauric Sweeney, RTE’s Off the Rails fashionista Brendan Courtney and fashion designer Peter O’Brien.

Mo Mentors include presidential candidate

Deirdre O'Flynn MOSTLY MEN

Senator David Norris and Senator Eoghan Harris, a prostate cancer sufferer, who will be there to offer the legions of Mo Bros tips on how to maintain this season’s exquisite must-have facial accessory.

Mo-themed events all over the country will sprout over the course of the month with Mo Office, Mo Campus and Mo Town soireés bringing the moustache out of hibernation for another bout of action. The Movember Gala Parté, the final coming together of Mo Bros and Mo Sistas, takes place in Tripod, Dublin on December 2 when 1,300 Mo Bros descend on the city as Hulk Hogan, Freddie Mercury and Scouser

MO CHALLENGE: Irish Middleweight champion, Gary ‘Spike’ O’Sullivan gets ready for a new challenge as Paul Mac from Bazzers Barbers prepares him for a clean shave to start off Movember bare-faced. Picture:Gerard McCarthy caption. look-a-likes to contend for the distinguished ‘Man of Movember’ award.

“Movember partnership allows us drive awareness around prostate and other cancers to even more men across the country,” says John McCormack, CEO of the Irish Cancer Society. “We urge you to join us and all the Mo Bros in this unique campaign over the years to come and have fun growing and grooming your Mos under the watch-

Breathing space: talk for asthma sufferers

Log on to find health practitioner near you

THE Asthma Society of Ireland will hold an asthma information day in Limerick City, on Sunday, November 14, in the Clarion Hotel, Steamboat Quay, Limerick, from 12 to 4pm.

This event will give asthma sufferers the opportunity to speak with an asthma nurse on all aspects of their asthma management, symptoms, allergies and inhaler technique.

HEALTH Directory.ie is Ireland’s newest dedicated online health directory tailored specifically to conventional and alternative health practitioners and service providers.

The premise of the website is to give the public free access to a myriad of information about practitioners in the island of Ireland.

Health Directory.ie is the brainchild of New Ross woman Catherine Breen, a beauty, body and complementary therapist with al-

A

TAKE 1

STUDY published in the British Journal of Dermatology last month found that Aqueous Cream, an emollient often recommended for eczema and dry skin conditions, may make those conditions worse.

Researchers at Bath University, say that the detergent sodium lauryl sulphate (SLS) used in the cream, thins the skin’s protective barrier making it more susceptible to irritation. Products which are SLS-free include:

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There will also be a number of talks from guest speakers on asthma management and childhood asthma.

The event has no admission fee and all services and information are provided free of charge.

Call the Asthma Society for more information on this event, on 01-878 8511, or email office@asthmasociety.ie.

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BABY SOFT: GAIA Natural Baby was devised in 2002 by Michelle Vogrinec who began hand making products to soothe her baby’s eczema. Free from soaps, sulphates, artificial fragrances, petrochemicals, lanolin and mineral oils, the range is suitable for sensitive skin or skin affected by eczema and other conditions. Moisturisers play a pivotal role in any management plan for dry skin conditions, particularly eczema, experts say.

GAIA Natural Baby Moisturiser, F6.99 for 250ml, contains organic shea butter, wheat germ oil and evening primrose oil and is nourishing and softening for skin. Available in pharmacies, health stores and some supermarkets.

ful eye of your Mo Sistas.”

Prostate cancer is the most common male cancer among Irish men. In Ireland, men have a one in nine chance of developing prostate cancer during the course of their lifetime. The most recent data shows there were 2,579 new cases of prostate cancer diagnosed in Ireland in 2008.

Register now or get more info at www.movember.com

DId you know...

most 13 years experience.

“The concept is quite simple,” says Breen. “Health Directory.ie is an easy to navigate site containing contact and website details about a host of conventional and alternative practitioners, such as GPs, dentists, physiotherapists, chiropodists, nutritionists, counsellors, children’s health professionals and so much more.”

■ For further information about the health services and practitioners in your area, visit www.healthdirectory.ie or call 086 880 1070.

BPA, a chemical in food packaging, can reduce semen quality (Source: Kaiser Permanente’s Division of Research, Oakland, California)

ECZEMA

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NO SCENT: Organic skincare range Green People was founded in 1997 by Charlotte Vohtz following her research into natural remedies for her daughter’s severe eczema. Today there are over 140 products. In Ireland, Green People is available through Natural Selection and products they recommend for eczema and other skin conditions include the 24-Hour Cream, F16.95 for 50ml, and Hand and Body Lotion, F21.10 for 200ml, from the Organic Base No Scent range, which does not contain essential oils and is suitable for the most sensitive skin.

They also say Soothing Baby Salve, F12.15 for 100ml, is excellent for sensitive, irritated skin — babies or adults. Products available in health stores or at www.naturalselection.ie.

FRIDAY, NOVEMBER 12, 2010

3

HEALING OIL: The other must-have product for eczema sufferers recommended by the homeopaths at Nelsons is Udo’s Oil F14.95 for 100ml. It provides Omega 3 6 and 9-Essential Fatty Acids which taken internally help to soften skin and reduce inflammation. Almost 90% of Irish people are deficient in fatty acids, so it’s a vital product for skin health they say. Nelsons Homeopathic Dispensary is at 15 Duke Street, Dublin 2 and you can mail order on 01-6790451.

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SOOTHE SKIN: Nelsons Homeopathic Dispensary stock a number of SLS-free skincare ranges. The No1 product they recommend for eczema is Barefoot Botanicals SOS Cream, F21.42 for 100ml. Made using 100% natural plant derived ingredients including calendula, burdock, borage oil and shea butter, SOS can be used when coming off steroid based creams and is suitable for babies.

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14 Beauty

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Time to

Emily O’Sullivan

Dark evenings make it the perfect time to pay attention to things that make you feel good

I

T has started to get cold. Properly cold.

There’s no more faffing about pretending that it’s still autumn. It’s definitely winter. I know this because my feet are feeling it. And once my feet start to get cold, it’s all over. But winter doesn’t have to be a bleak season on the beauty front. In fact, it can be strangely liberating.

The cold nights, dark days and heavy clothes give us a great chance to indulge.

And while the word “indulge” may summon up images of fluffy slippers, scented candles, white comfy robes and all that malarkey, in my book, it also means letting things go a little. Think about it: there are no legs to fake tan, no bottoms to exfoliate, no hairy bits to defuzz. Bliss.

I sat in a beauty salon last week waiting to get my eyelashes dyed and had to try and mask the disbelief that was creeping across my face as I watched a woman having a very complicated looking pedicure. A pedicure? In November? Honestly, why would you bother? Not having to worry about my toenails for at least the next six months is something I am greatly looking forward to, and if the lifeguard at my local swimming pool passes out at the sight of my unpainted claws, so be it.

There’s something a little bit sexy about not looking like you care too much — chipped nail polish has become almost cool, and it’s a lot more hip than a princessy French manicure any day. And as for hair?

Well, who wants a high-maintenance blow-dry when slightly mussed-up tousled locks are a much bigger look this season? It’s also a helluva lot easier to achieve (jump out of bed, rub a little hair oil through hair —

The news on ...

EYE SHADOW PALETTES STEP-by-step eye palettes — ones where the make-up company accepts that most of us are probably eejits at applying eyeshadow and give us foolproof instructions — have been around for a while. Stila’s Smoky Eye Palette was a real hit, until the battery wore out and we forgot what to do without the girl telling us. Now from L’Oreal is a new offering that’s simple and a lot cheaper.

Star Secrets Quad Pro, F12.34, looks a bit full on in the palette (with the shimmery silver and white shades), but is a good choice for anyone after a smoky eye effect for the upcoming party season, and it’s impossible to get it wrong. Bingo.

TAKE THREE KOHL EYELINERS

chill out

HIBERNATION TIME: This time of year is for feeling, rather than looking, good and baths really come into their own when you can pour in a few drops of your favourite oil and luxuriate. Picture: iStock done). And paired with one of winter’s newly super-warm Alpine-style jumpers, you’ve got an effortlessly stylish look, which is comfortable, too. Hurrah.

With beauty routines calming down, the pre-Christmas season is also a great time to do things that make you feel, rather than look, good. Baths really come into their own at this time of year and I for one get giddy at the thought of pouring in a few drops of REN’s Moroccan Rose Otto Bath Oil and climbing in with a good book. It’s the very definition of luxury.

This is not a time for faddy trends or new must-have products, it’s about finding the kind of product that makes you feel really

good — whether it’s a F3 tub of moisturiser or a F50 body oil. Fluffy bubbly baths are great for some people, but I’m a lot fonder of bath oils (try Origins, Neal’s Yard and L’Occitane for good products) as they make the skin feel super soft and lusciously silky.

Finishing up with a deep, indulgent creamy body butter, lotion or soufflé is an absolute must and it really does mean you’ll wake up in the morning with the smoothest skin imaginable.

The Body Shop Body Butters are a great bet, with their richly indulgent texture and effective formulation, but any moisturiser will do and if you’re on a budget Dove’s new Visible Effects Body Lotion works a treat.

THIS week, we’re channelling model Lara Stone, who’s on the front cover, as well as in a massive editorial and interview, in Vogue. Sporting super-blonde eyebrows, Stone carries off a retro sultry look perfectly thanks to deep, dark, sultry eye make-up. This season, a black kohl is your new best friend. Take it everywhere.

Clinique Superfine Liner for Eyes, F17.50. The actual pencil encased inside a twist up plastic packaging is very, very slim: good for application, but not great for value. Still, it’s a very good eyeliner that gives a lovely smudgy look.

MAC Pearlglide Intense Eyeliner, F17. There’s nothing worse than trying to apply a harsh pencil eyeliner and MAC’s Pearlglide is the perfect antidote. Soft, smudgy but not too putty in texture, it’s easy to apply and stays well put. There’s a soft and subtle shimmer to the black, too, which is kind of nice coming up to Christmas.

Rimmel Exaggerate Waterproof Eye Definer, F5.23. A good roll-up eyeliner that gives great lasting precision, especially on the lower eyes, without smudging. It doesn’t matter if you’re not planning on going swimming, waterproof formulas are perfect for rainy winter, as well as hot party nights.

STUFF WE LIKE This Works Deep Calm Shower and Bath Gel, F21.70. Free from synthetic fragrances and ingredients, This Works is a natural range by former Vogue magazine beauty editor. This award-winning bath gel uses the calming natural essential oils of vetivert, chamomile and lavender for a wonderful spa-scented bathing experience.

REN Moroccan Rose Otto Bath Oil, F40. This one is a real joy and I return to it again and again, each time the weather gets cold. It comes packaged in a lovely glass bottle and contains rose otto oil,

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palmarosa oil and geranium. A must for rose lovers.

Lush Crème Anglaise, F37.50. A gorgeous blend of sweet orange oil and natural butters including shea, it has a really rich texture that’s right on the money for winter. It’s expensive for a Lush product, which are usually more competitively priced. It must be the saffron infusion.

Miller Harris Coeur de Fleur Bath and Body Oil, F31.97. Miller Harris fragrances are pure luxury and indulgence to me — they’re great quality and beautifully presented. This bath

and body oil has a heavenly deep floral heart that fills the bathroom with seductive aromas.

Chanel No 5 Velvet Body Cream, F65.

Pure bliss. Anyone fond of Chanel’s iconic scent should definitely place this one on their Christmas wish list. Very, very rich — it’s an absolute delight post bath, pre-boudoir.

L’Occitane Ultra Rich Foaming Bath, F21.50. A bubble bath that doesn’t make you feel like you’re seven, this nicely foaming product is great for anyone with dry skin. After a half-hour soak your skin feels soothed and deeply hydrated.

Lovely.

FRIDAY, NOVEMBER 12, 2010

DOUBLE TREAT: Chanel No 5 Velvet Body Cream, left, and L’Occitane Ultra Rich Foaming Bath, are both treats for the Christmas stocking.

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Natural health

Q

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PLEASE help me. I suffer from PMS each month, in particular cravings for chocolate and unhealthy foods, mood swings, bloating and cramping. I would like to treat this naturally if possible, do you have any advice?

Megan Sheppard Do you have a question for Megan Sheppard?

Email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

A. Pre-Menstrual Syndrome (PMS), is a term give to the symptoms you describe (and others, such as anxiety, aggression, headaches, fatigue, breast tenderness, depression, insomnia, weepiness, joint pain, skin problems, weight gain, lowered immunity, and irritability) which occur leading up to menstruation.

Typically PMS affects women from their mid-late 20s and increases in intensity until menopause is reached. It is thought that around 80% of all menstruating women experience at least one PMS symptom with each monthly hormonal fluctuation.

While the severity of the symptoms differ between women, there seems to be a general consensus that the mental and emotional symptoms are much more difficult to deal with than the physical ones.

The good news is that you can treat this naturally and simply. Avoiding caffeine, alcohol, and tobacco is important, as these can all act as triggers for PMS symptoms.

The same goes for energy drinks, since these also contain caffeine. It is often easier said than done when it comes to cutting back on chocolate, so you may want to try limiting yourself to a small portion of a high quality chocolate — raw chocolate is becoming increasingly popular and contains the unprocessed and unheated nutrients and minerals found in the cacao bean.

Fresh fruits, wholefoods, pure water, and herbal teas will help you to sail through menstruation virtually symptom free, and will also stand to you during the peri-menopause. Processed foods high in fats, salt, and sugar are harmful for general wellbeing, but also create fatigue, water retention issues, mood swings and nutrient deficiencies at a time when your body needs nurturing and high quality foods.

Vitamins B6, E, and the minerals calcium, magnesium, and potassium are often deficient in women who suffer from PMS symptoms — and all of these can be found in chocolate. Not surprising that this is the number one craving for pre-menstrual women. It is also worth noting that phenylethylamine (PEA) is present in chocolate. This is the chemical which is released in the brain when we fall in love. The neurotransmitter, anandamide (aka the Bliss Chemical), which is released in the brain when we feel good is also found in the cacao bean.

Back to the whole fresh foods — eating organic and spray-free where possible is ideal, and sourcing local seasonal produce helps your body to regulate better. Check out your local farmers’ markets.

Eating many small meals rather than two or three large ones, can be effective for re-

Picture: iStock

Vitamins B6, E, and calcium, magnesium, and potassium are often deficient in women who suffer from PMS symptoms — and all of these can be found in chocolate ducing the impact of PMS since low blood sugar levels magnify the symptoms and trigger strong food cravings and mood swings.

Drinking enough pure water daily will also help to flush away excess toxins and reduce the likelihood of fluid retention. Aim for around 2 litres daily, altering according to size and weight — 1.5 litres if you are a petite woman, or 2.5 litres if you are carrying significant extra weight.

It almost goes without saying that stress is a factor in PMS symptoms, however, this is largely overlooked. A vicious cycle is often created where stress contributes towards PMS and the PMS symptoms make life more stressful. Useful stress-busting methods includes daily exercise (even a brisk walk will do), meditation, yoga, relaxing baths, sufficient quality sleep, spending time on hobbies and projects, reading a good book, gardening and of course relaxing herbal brews.

Q. I was wondering if there is any difference between using homeopathics in a liquid or pill form?

A. A great question. One of the main

Megan puts the spotlight on:

T

HE average consumer is exposed to a daunting array of chemicals, heavy metals, synthetic hormones, antibiotic residues, free radicals, nitrates and other pollutants on a daily basis.

And the toxins we consume through our food and water, our furniture, toiletries, even the air we breathe, all contribute to the toxic overload.

Not only do these substances lead to disease, they also interfere with the uptake and function of beneficial nutrients.

We know that food pollution is the logical result of humankind tampering with nature in the name of supply and profit, but what can we do to protect ourselves and minimise further damage?

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Drink plenty of pure water to help support the channels of elimination — water is a powerful solvent and cleanser.

Dose up on vitamin C. Whether you choose a natural supplement or vitamin C-rich foods such as camu camu powder, goji berries, kiwifruit, citrus, forest berries, ensure you are taking in about 3000mg (3g) daily. Rosehip granules are a brilliant way of getting a significant bioavailable natural dose of vitamin C — take them as a tea, sprinkle over food or simply eat a teaspoon daily.

Keep on top of your dental hygiene.

Bacteria in the mouth are directly related to gut health and absorption of toxins, so brush and floss twice daily. Eat-

reasons people choose one form of remedy over another when it comes to homeopathy is specific allergies or intolerances. The small round pillules (also called globules and pellets) are sugar-based, while the larger tablets are lactose based and the liquid remedies often use brandy as a preservative.

There are other ways in which homeopathic remedies are prepared now, such as creams, powders, and even sprays. Pillules can be easier to get into small children since they taste of sugar, but the liquid remedies are often more flexible in their usage.

You can easily change the potency of a liquid remedy simply by banging the base of the bottle against the palm of your hand in order to agitate the liquid (succussion). Doing this each day will ensure that the remedy works at a deeper level.

A small number of people can react strongly to a remedy before improvement is seen.

In this case, the liquid remedy is easily diluted until it is suitable for the specific person and condition.

So, while all variations in form are effective, the liquid remedies are the most adaptable and more likely to produce rapid results without triggering sensitivity issues.

Pollution Solutions ing fresh organic wholefoods grown locally will also provide the system with what it needs to function well and eliminate effectively. Seasonal foods don’t require extra chemicals to control ripening, preserve colour and extend shelf-life.

Avoid processed and refined baked goods. Refined flour is high in cadmium, baking powder often contains aluminium, and refined sugar leaches chromium. Check your pots and pans — aluminium gets into the food, and the non-stick coating is known to be toxic. Stainless steel and glass are both safe alternatives.

Filter your water, or choose spring

FRIDAY, NOVEMBER 12, 2010

water, and install a filter in your shower and/or bath too. Choose natural bodycare products, since your pores are even more open to chemicals than usual when you are in a steamy bathroom.

Ensure you have plenty of houseplants around to help filter the toxins being released from your furnishings and walls within the home.

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