Category Archives: Healthy lifestyle

September 17, 2018

BRAIN FOOD.

There’s some promising evidence that suggests a heart-healthy Mediterranean-style diet could cut your risk of developing problems with memory and thinking.

The diet is balanced with an emphasis on fruit, vegetables, legumes and fish, with limited consumption of meat, sugar and saturated fat.

Try the MIND way of eating. This diet, developed to help brain function, combines the Mediterranean diet and the blood pressure-lowering DASH diet. It’s packed with vitamin E, which may protect against plaques in the brain; omega 3, which could improve brain cells’ ability to communicate; and vitamin B, to help prevent memory loss.

Base your meals on these to give your brain the nutrients it needs:

  • Green leafy vegetables, such as spinach and kale
  • Other veg, such as red peppers, squash, carrots and broccoli
  • Nuts
  • Berries
  • Beans, lentils and soybeans
  • Wholegrains
  • Seafood
  • Poultry
  • Olive oil – in fact studies have suggested that the antioxidant found in olive oil could reduce plaque formation that is a characteristic of Alzheimer’s.

August 17, 2018

FIVE THINGS EVERYONE OVER 40 SHOULD DO.

Have an MOT
Early detection of any health condition increases the chance of a cure, so have a health check for ‘hidden’ problems such as raised cholesterol, high blood pressure and glucose intolerance that don’t produce obvious symptoms.

Watch the booze
Alcohol contributes to anxiety and depression, high blood pressure, heart arrhythmias, weight gain and liver disease. You can assess if you are drinking too much at drinkaware.co.uk.

Cut back on salt
Salt contributes to the age-related increase in blood pressure. Avoid salty foods, don’t add salt at the table, and check labels to select products that have low salt/sodium content.

Cut back on sugar
Excessive sugar intakes are linked with weight gain and increased risk of type 2 diabetes, fatty liver disease, heart disease, stroke, dementia and some cancers. Public Health England suggests adults should have no more than 30g free sugars (7 sugar cubes) per day. Wean yourself off of sweet foods, and check labels to find products with the lowest sugar content.

Track yourself
The amount of physical activity carried out by middle-aged men in particular, is worrying low. Only 20% do light-to-moderate exercise, and 60% are totally inactive. Use an activity tracker or pedometer to monitor how much exercise you’re doing.

July 16, 2018

EVERYONE’S TALKING ABOUT LAGOM.

Lagom is the latest export from Sweden. But what does it mean and how can it help us to live a healthier lifestyle?

Lagom means ‘just the right amount’. It’s not about denying yourself things, it’s simply about considering them and making sure you don’t eat too much, or too little.

So if you’re typically a binge eater or exerciser, who then follows it by weeks of doing nothing, adopting a more balanced, Lagom lifestyle could work for you.

March 19, 2018

TIPS FOR FALLING ASLEEP QUICKER.

  1. Go green
    Magnesium can improve how quickly you fall asleep. Up your intake with leafy greens, such as spinach.
  2. Picture the scene
    Visualising a relaxing place, such as a beach, has been shown to help insomniacs drop off 20 mins earlier than normal.
  3. Eat right
    Eating more fibre leads to better and deeper sleep, while meals high in saturated fat and sugar have the opposite effect.
  4. Be consistent
    Having a set time to go to bed and get up helps to regulate your body clock.
  5. Breathe easy
    Breathing exercises relax your mind and body making it easier to switch off.
  6. Take a tech break
    Looking at your phone or laptop before you go to sleep could be stopping you from falling asleep and affecting your sleep quality. The blue light from screens can interrupt your melatonin production, which helps control your sleep/wake cycles.
  7. Never exercise before bed
    Heavy workouts release adrenaline, elevate cortisol levels and raise body temperature – not good for sleep.

November 3, 2017

JUST BREATHE.

Breathing techniques can help calm your nervous system and reduce muscular tension.

One key principle is to prolong your out breath, which helps to calm the body.

Try this technique:

1. Breath in through the nose, for a count of four

2. Pause for a count of one

3. Breath out slowly for a count of six.

October 2, 2017

EASE TENSION.

Studies show that muscular tension is on the rise in all of us. For shoulder and neck pain, massage therapy has been shown to increase levels of your body’s natural painkillers – endorphins and serotonin – which help to reduce stress hormone levels.

If your jaw is tense, it’s often because you are clenching, or grinding, your teeth overnight, which can lead to headaches.

Try this resisted-opening technique:
1. Open your jaw as far as is comfortable.
2. Put your thumb (or hand) underneath your chin and apply gentle pressure.
3. Now open your jaw a little further while applying resistance with your thumb.
4. Hold for up to 10 seconds, then repeat between five and ten times. You should feel a sense of easing.

May 1, 2017

HOW TO FIND YOUR OFF-SWITCH.

Finding that perfect work-life balance isn’t easy. Here are some tips to help you take it down a gear or two…

  1. Take regular breaks
    Throughout the day you want to aim to take a break every 90 minutes. Get up and stretch, go and talk to someone, eat something, focus your eyes on something else.
  1. Unwind from work
    Establish an unwinding routine at the end of a working day. During the last half an hour, make a to-do list for the next day and clear your desk. Your mind and body will start to anticipate winding down.
  1. Turn off the telly
    If you’re mentally tired, sitting and watching tv is probably the least effective way to unwind. Get away from the screen and find somewhere you feel comfortable, happy and relaxed.
  1. Change your commute
    People who drive to and from work are the most stressed and least able to concentrate. Public transport has been found to be better for stress levels, because it provides time to socialise or read, although cycling or walking are better.
  1. Book in socialising
    Regularly timetable events such a cooking a meal or seeing friends, because if it’s in your diary it’s more likely to happen. Spending time with friends or doing things you enjoy can reduce stress hormones and help to distract you from work worries and pressures.
  1. Ration technology
    Switch off your phone after work or disable emails. The daily bombardment from texts, emails and social media causes ‘decision fatigue’. Limit yourself to checking emails three times a day, rather than as and when they come in.

January 2, 2017

ARE YOU GETTING ENOUGH VITAMIN D?

sun

With doctors fearing the return of rickets due to low levels of the sunshine vitamin, how can we sun-starved Brits get enough this winter?

How to get more sunshine
Although it’s important to protect yourself in the sun, you need to build up your vitamin D levels with bursts of unprotected sun between April and October to build reserves for the winter. Try getting 10-15 mins of sun exposure to your arms, hands or back, two to three times a week. Longer exposure doesn’t provide additional benefits, so make sure you apply a high SPF afterwards.

Take a supplement
The Department of Health advises those who have low or no exposure to sun, those with darker skin, over 65s and all children aged 6 months to five years to take a vitamin D supplement. In addition, it is recommended that, in winter months, everyone should consider taking a 10 microgram supplement if their diet is unlikely to provide it.

Eat well
Although you might only get a small portion of vitamin D from your diet, it’s still important to eat a mix of foods rich in the stuff, especially during the winter. Top up on oily fish, egg yolk, fortified cereals, red meat and dairy products.

October 24, 2016

BACK PAIN RELIEF.

Posture

Four out of five of us will suffer with back pain and it’s normally triggered by bad posture. Many of us are sitting at computers for up to eight hours, bending awkwardly, or lifting incorrectly. Here are some was that will help prevent and relieve mild back pain:

Strengthen your core muscles
Your core isn’t just your stomach, but back muscles too. Pilates exercises can help ensure these muscles are kept strong, protecting your spine. Also try gentle weights or aerobic exercise.

Be careful when lifting
Always bend at the knees without twisting, keep the weight close to your body and try not to over-stretch your back.

Sit up straight
This is very important if you’re working at a desk. Face the keyboard and screen, with forearms, wrists and thighs parallel with the floor and feet on the ground.

Take breaks from sitting down
Stand up and hug your body – right hand on left shoulder and left on right. Breathe in and out to stretch your back. Shrug shoulders and try torso twists in your chair to ease the spine.

If your pain is severe, see your doctor for advice.

September 21, 2015

HOW MUCH EXERCISE SHOULD I DO?

Weight

Have you ever wonder if you are doing enough exercise? Are you confused by which intensity, frequency and type of activities you should be doing? Listed here are guidelines issued by The Department of Health, which outline the amount of exercise a typical person should aim for based on their age.

Adults (19–64 years):

  • Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
  • Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or combinations of moderate and vigorous intensity activity.
  • Adults should also undertake physical activity to improve muscle strength on at least two days a week.
  • All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Adults (65+ years):

  • Older adults who participate in any amount of physical activity gain some health benefits, including maintenance of good physical and cognitive function. Some physical activity is better than none, and more physical activity provides greater health benefits.
  • Older adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (21⁄2 hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
  • For those who are already regularly active at moderate intensity, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous activity.
  • Older adults should also undertake physical activity to improve muscle strength on at least two days a week.
  • Older adults at risk of falls should incorporate physical activity to improve balance and co‐ordination on at least two days a week.
  • All older adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

 Children & young people (5-18 years):

  • All children and young people should engage in moderate to vigorous intensity physical activity for at least 60 minutes and up to several hours every day.
  • Vigorous intensity activities, including those that strengthen muscle and bone, should be incorporated at least three days a week.
  • All children and young people should minimise the amount of time spent being sedentary (sitting) for extended periods.

Individual physical and mental capabilities should be considered when interpreting the guidelines. Always consult your doctor before you start a new exercise regime.