Fitness Tips: August

31. August 2007

Rheumatoid Arthritis

Rheumatoid arthritis affects 350,000 people within the UK and is most common with people aged between the 30-50 age group and it affects 3 times as many women as men. Symptoms are extreme pain and swelling of joints, smoking is a strong risk factor but rheumatoid arthritis is believed to be passed on genetically. Rheumatoid arthritis can be diagnosed by X rays and blood tests. Regular walking and low-impact exercise is recommended to keep blood flowing around joints and also try to keep the joints warm. A varied low fat diet with plenty of fresh fruit and vegetables and vitamins A, C and E are beneficial for this condition as well as the mineral selenium. The supplement glucosamine is usually recommended and it is advised to seek guidance from your Doctor regarding treatment.

30. August 2007

Summer food

Fruits are an excellent source of nutrition and energy during the summer, apart from all the many vitamins and minerals contained within fresh fruit it also contains fructose (fruit sugar) which is a good for quick natural energy boost. Fruit also contains plenty of fluids which can help keep you hydrated when the weather is warmer. Ice cream is another summer energy food that contains plenty of fluids, calcium and phosphorus. Calcium is of course important for teeth and bone health and dairy based ice cream also contains minerals and vitamins important for energy and well being.

29. August 2007

Over tired

Whilst the majority of people do not exercise enough for health and wellbeing there is a percentage of people who over train. By over training (doing too much exercise) you can be more susceptible to cold viruses due to a lowered immune system, as well as more than the usual aches and pains. I good way to judge whether you are over training is to record your resting pulse when you first wake up before you start to move around. If your resting pulse rate is more elevated than normal there is chance that you are training too much or too hard or maybe have a virus, other indicators of physiological stress are irritability, excessive fatigue and in some cases poor sleep.

28. August 2007

Yoga Fit

An excellent form of fitness training that is widely available is Yoga which means ‘union’ with the inner self and is an ancient Indian practice involving varying physical postures that are claimed to improve body, mind and spirit. You can improve muscle and joint flexibility as well as strength and improved circulation. Hatha Yoga is a popular practice involving postural exercises, meditation and various breathing techniques. Regular practice of Yoga can tone muscles and improve your posture and also reduce stress and anxiety.

27. August 2007

Good Garlic

Garlic is an excellent food source for maintaining good health as it has anti-bacterial qualities and can reduce the symptoms of ear, nose, throat and chest infections. Honey and garlic are particularly good for sinusitis and colds. Garlic can also be beneficial for reducing heart disease as it can reduce the sticky quality of blood platelets and makes them less likely to clot. For people who don’t like the taste or smell of garlic there are odorless garlic supplements available in most herbalists.

26. August 2007

No Smoking

If you smoke you are introducing 4,000 chemicals into your body through the smoke inhaled. On average smokers lose a day of their life every week, so a 35 year old smoker can expect to live 7 years less than a non smoker. Smoking can also age your skin, it narrows your arteries and affects capillary walls, this leads to a reduction in circulation and stops the efficiency of the heart to pump the blood around to different parts of the body. Smoking can even be a cause of back pain as nicotine restricts the blood flow to the discs that cushion the vertebrae in the spine.

25. August 2007

Brain train

Exercise can not only improve your body fitness and health but also your brain capacity. Your brain’s function can be improved as a result of improved cardiac efficiency. Ensuring that you stay well hydrated will also help the functioning of the brain, by keeping blood fluids levels high, approximately 750 ml of blood pumps through the brain in one minute and our brain is made up of 75% fluids. Recent studies from North America suggest that regular aerobic (with oxygen) exercise can stimulate memory brain cells.

24. August 2007

Learn to relax

Some people are experts at relaxing and some people find it difficult for various reasons. Anxiety and stress can be relieved by regular exercise, but overworking and over training without sufficient rest and relaxation can lead to physical and emotional breakdown. Taking deep slow breaths at the point of stress can help slow things down, breathing from the stomach so that the stomach moves and that your chest stays relatively still. Visualizing positive and pleasant memories from your past can lighten your mood so try and devote a period of the day where you do something for just you as an individual.

23. August 2007

Heart to heart

By exercising frequently you can reduce your risk of a heart attack by 50%, unfortunately within the UK 7 out of 10 people do not exercise enough. By drinking 2 glasses of cranberry juice a day, which is rich in flavonoids; you can reduce arterial clogging. Another excellent substance for lowering heart disease risk is garlic which can reduce your blood pressure by 10% as it reduces LDL cholesterol and also assists in the thinning of the blood. Garlic also causes the body to release nitric oxide which is important to keep the blood vessels supple for circulatory purposes.

22. August 2007

Longevity

Apparently the Queen of England sent approximately 1,000 centenarian telegrams a year 30 years ago and now she sends around 20,000. Despite the fact that more people are living longer the statistics regarding obesity within the UK suggest that 1 in 5 people are believed to be clinically obese and therefore are likely to suffer from illnesses related to poor diet and lack of exercise. 20 million lost working days lost due to obesity related illness. These negative health statistics are reversible though as Finland has proved they greatly improved their overall health status and are now believed to be the most active nation in Europe.

21. August 2007

Change

An important factor in improving fitness is change, your body will quickly adapt to the same type of fitness session if you don’t change the session by gradually increasing the intensity, time and the type of exercise workout. Doing different activities throughout the week will ensure that your interest, motivation and vitality is continually maintained. By gradual and steady increases in your workout demands you will also see physical improvements in your shape and condition for an all round state of body fitness.

20. August 2007

Isotonic

An isotonic sports drink can boost your energy levels throughout the day and is important for replacing fluids, carbohydrates and electrolytes following rigorous exercise. Isotonic drinks contain electrolyte minerals sodium and potassium that are lost from excessive sweating. The isotonic drink is more effective if it is mixed to the same level of concentration as your blood stream. If you are only training at low levels low levels of intensity isotonic drinks may not be as essential as water replacement as soon after exercise as possible, some studies on sleep show that dehydration can be a cause of disturbed sleep.

19. August 2007

Good Herbs

The herb Echinacea is well known for its immune boosting abilities, though there is some debate over its effectiveness. It is believed to increase white blood cell levels and is also claimed to be effective in preventing colds and flu especially in the winter. Aromatic herbs such as rosemary, oregano, basil, thyme, parsley and fennel are believed to have strong antiseptic qualities and assist in maintaining your immune system. The herb valerian is one of the most commonly used effective herbs for countering anxiety, valerian can be taken in supplement form or via herbal tea infusion.

18. August 2007

Super-foods

A diet that contains apricots, onions and garlic is excellent for maintaining optimum health and energy levels. Apricots which can be eaten fresh or dried are rich in iron, beta carotene and vitamin C all of which can boost your immune system. Garlic has antiviral, antibiotic and antiseptic functions which work on infection within the body, if you don’t like the taste or smell of garlic odorless supplements can be found at most Herbalist stores. Onions contain sulphur based compounds which tackle viral and bacterial infections.

17. August 2007

Circuit Training

Circuit training is a form of group training where you have different types of training exercises at various stages in a gym some are equipment dependent or based on moving your own body weight. If you are not part of an organized ‘circuit session’ decide how much recovery is needed in between exercises with 30 seconds and 60 seconds being usual dependent on the intensity and number of repetitions and how fit you are. The circuit session should be designed to vary the demands put on different parts of the body mainly the major muscle groups to get the maximum training effect possible.

16. August 2007

Mental Health

Illness due to mental health problems is having a big impact on the workplace with more employees increasingly taking time off due to depression. It is crucial for employers to recognize the signs of people in the early stages of depression, a recent study in the UK of 30,000 workers showed that people suffering from depression took an average of 30 days off work. So taking action early by offering staff counseling can help stop the condition deteriorating to the level where employees go off on long term sick leave.

15. August 2007

Aging

Research carried out in North America shows that sleeping for only 4 hours a night over a week can restrict the body’s ability to absorb carbohydrates as well as destabilizing hormone levels. These changes are similar to signs of aging and long term deprivation of sleep can not only age you but also affect your ability to concentrate. Your ability to perform aerobic (with oxygen) endurance activities and cardio vascular function can be reduced by as much as 11% after a period of sleep deprivation. A good night’s sleep is essential for maintaining mental wellbeing.

14. August 2007

Calcium

Often people who are on weight loss programs will cut back on dairy products, like milk, eggs, yoghurts and cheese and unfortunately may not be consuming enough calcium in their diet. Skimmed milk has very little fat content and semi-skimmed has only 2% fat. The body utilizes and absorbs calcium more efficiently from dairy products and carrots are also very high in calcium eight times more than milk. Women should have 3 units of calcium per day, where one glass of milk equals 1 unit.

13. August 2007

Time Out

Take ‘time out’ is important because people often neglect themselves with busy lifestyles including, work, family, housework, cooking and looking after other people, which can result in you becoming depressed and actually create an inability to relax. Having one hour a day dedicated to you where you can relax, exercise, listen to music is an investment as you as a person and your health and well being. Something as simple as laughing and smiling can lower your blood pressure and release endorphins, which are positive bio chemicals in the body, which can elevate your mood and reduce levels of anxiety.

12. August 2007

Light Exercise

Light exercise such as walking is beneficial after a large meal as it can help reduce blood fats. It is however important not to exercise too intensely following a large meal because you may get stomach cramps as a result. Sleeping patterns may be interrupted if you exercise vigorously late at night but again light exercise can relax you making good quality sleep more likely. If you have a sedentary desk type job then a stroll at lunchtime can help you maintain health as well as stimulating the production of vitamin D due to exposure to sunlight as well as reduction of stress.

11. August 2007

Weight Train

North American studies have shown that weight training can increase your metabolic rate by increasing muscle mass and as muscle burns more calories than fat and the activity of lifting weights itself expends energy during and after the exercise and as a result can burn up to 15% more calories per day. Resistance weight training can increase the bone density, tone muscles and improve posture. It is important to get the correct instruction if embarking on a weight training program for safety reasons as incorrect style can cause possible injury. If lifting heavy weights always have a ‘spotter’, some one is ready and capable of assisting you to lift a weight in difficulties.

10. August 2007

Apples & Pears

Apples contain high levels of Leptin which assist in mobilizing fats cells and reduce fat storage under the skin. Apples contain D-glucarate which is believed to have anti cancer qualities, the fructose (fruit sugar) contained in apples is also good for a quick energy snack. The skin of pears and apples are excellent natural fibre to maintain intestinal health. Peas also contain pectin which can assist in eliminating cholesterol. One pear contains 11% of your body’s daily vitamin C intake. Vitamin C is essential for boosting the immune system, healthy skin and the health of artery walls.

09. August 2007

Carrots

A glass of carrot juice is excellent for bone strength as it contains eight times as much calcium as milk, as well as other vitamins and fibre essential for digestive health. Carrots also contain beta-carotene that has anti cancer qualities. Carrots also contain vitamin A which is good for the health of your eyes so can help you see in the dark. Maximum nutritional benefits from carrots are achieved when not overcooked. Pottasium found in carrots can also help regulate your fluid levels and carrots that are young and small have more nutritional value.

08. August 2007

Small Plate

You are less likely over eat at meal times if you have a smaller plate, watching the amount and what you eat is essential for maintaining a healthy body weight. Health professionals recommend that complex carbohydrates should make up 50% of your food intake if you are active and that protein should be 10-15% with a conscious effort to reduce salt intake, simple sugar based food and saturated fats where ever possible. Healthy fats found in nuts, oily fish, olives and avocados are excellent for health, vitality and energy. Drinking water with your meal will help fill you up sooner especially if there is a lot of fibre in the meal.

07. August 2007

Obese

Obesity has risen massively in Britain in recent years as a nation we are exercising less and eating more, current estimates are that half of all adults in the UK are overweight, with 1 in 5 classified as clinically obese. Ready meals are usually high in saturated fats and low in nutritional value especially if microwave cooked. Excessive weight has a serious effect on your health status as obesity is linked to diabetes, high blood pressure, heart disease, some cancers and arthritis. Eat only when hungry and stop when you are full, eat more slowly and drink water with your meal especially if the meal is high in fibre and always exercise regularly.

06. August 2007

Natural Immunity

Your diet is important when maintaining a healthy natural immunity. Drinking fruit juice, eating vegetables and fruit can boost your immune system. Eating whole meal bread, rice, nuts, beans and pulses as well as two portions of oily fish per week will maintain a natural immunity against viruses. Limit the amount of saturated fat intake and avoid excessive consumption of caffeine (colas, coffee & tea) and alcohol. Over fatigue and stress can also lower the immune system within your body, so it is important to regularly exercise and take time each day to properly relax. Consume vitamins A, E and C daily and zinc, found in red meats like beef and lamb; is also beneficial for sustaining health and wellbeing.

05. August 2007

Osteoarthritis

This is the most common form of arthritis and affects up to 2 million people within Britain, it is more likely to affect knees, hands and hips, it has a genetic connection and obesity is an associated risk factor. Most sufferers of osteoarthritis are women. A varied balanced diet of oily fish, fresh fruit and vegetables as well as taking care to reduce animal fat intake, will maintain a lower body weight. Regular low-impact exercise, in the form of walking on soft surfaces or cushioned supportive shoes on harder surfaces; is beneficial to keep joints moving. Try to consume food or supplements that contain vitamins A, C and E as well as the mineral selenium. The supplement Glucosamine is often recommended and it is important to keep the joints warm to maintain blood flow around the joints.

04. August 2007

Green Gym

Environmental volunteer work is becoming popular in the UK and is great way to keep fit and active. Doing environmental maintenance work as part of a volunteer team can keep you get fit whilst enjoying the social camaraderie of a group activity. Doing an hour of work in your garden can keep you fit as well as stimulating the production of vitamin D by being exposed to sunlight. Cutting the lawn, weeding and digging all challenge a variety of muscle groups by maintaining strength and flexibility. Growing your own vegetables is also an excellent way to remain physically active and can be nutritionally prudent too.

03. August 2007

Hiking

Long distance walking is great for your health as it reduces the risk of coronary heart disease and colon cancer. It can lower your blood pressure, enhance your mental wellbeing and can help increase your bone density as you get older. Walking over varied terrain can challenge your cardiovascular system and increase your leg strength. Walking in daylight can stimulate the production of vitamin D which can again improve your bone health. Remember to always drink fluids regularly to hydrate don’t wait until you are thirsty to start drinking and if you are hiking alone always tell someone beforehand your proposed route and when you expect to get back.

02. August 2007

Tomatoes

Tomatoes are a flowering fruit and therefore have more nutritious value in the summer. Tomatoes contain an antioxidant lycopene which has anti cancer qualities, Australian researchers have found that tomatoes are effective in reducing blood clotting so good for your heart. Cooked tomatoes and ketchup also have high levels of lycopene which have qualities that can work towards your health and well being they are also an excellent source of fibre important for intestinal function.

01. August 2007

Less Stress

Regular exercise is vital to offset the effects of modern day stress and depression. The bio-chemical release within the body during and after exercise can dramatically reduce anxiety and elevate your mood. You should avoid the temptation to self medicate using nicotine, alcohol or tranquillizers. It is important to maintain regular sleep in terms of time (7-8 hours per night) and quality in order to recharge your batteries, a lack of sleep can increase the perception of fatigue levels.