Are moods contagious

As we approach the time of year when we end up spending more time with people than we normally would, we, hopefully, enter this thinking that World war 3 isn't going to kick off at any point especially if there is some family issues involved, if you get me.  That, or someone is generally in a rather pissed off mood.  I'm sure we all know someone who, on entering a room, instantly brightens it up.  Conversely the same could be said for the doom monger who walks in and sucks the life out of everything.  So are moods contagious?  I know we claim to think they are but in truth are they?

According to some Psychologists yes they are and it is called, in the case of bad moods, an emotional contagion and it happens in 3 stages.  The first involves you unknowingly copying the moody person's posture, behaviour, facial expressions.  If you catch yourself frowning, stage 2 makes you feel sad then you end up sharing bad experiences and feelings with the original person until you become "synched" into a dark pattern.  The good news is this can work in the opposite direction with a person in a good mood can "turn that frown upside" and cheer people up.  This synching of moods is called nonconscious mimicry (think of when someone yawns you end up doing it too) or the chameleon effect.  Stress too is one mood/emotion that can be passed around especially if there is a strong bond between people.  Studies on married couples have shown that women are less affected by their husband's stress whilst the husband's picked up on the negative emotions of their wives when the stressful situation was reversed.

These studies emphasise the importance of choosing wisely the company you keep so you get the good moods over Xmas and not the bad ones.

Til next week
MB

Calming Christmas Strategies

Morning, hope your xmas preparations are progressing smoothly and you're not too stressed out by it all.  If you're struggling then this week take advantage of 10 stress busting tips to get through it all and out the other side with a modicum of sanity in tack.
 

If you're aiming to simplify Christmas, take time to ponder ways to cut stress, save money and tame over-the-top traditions. Setting simplicity strategies in place early will keep you from being swept up in holiday madness.

Get armed! Try these simple strategies to calm holiday chaos and rein in the seasonal overkill this year.

1/ Trim the back the to do list, is something really really necessary? Be brutal
2/Trim back the gift buying list to just immediate family, close friends and gift exchanges at work.
3/Wrap presents as you get them instead of ding it all in one go.  Ideally get it wrapped in store.
4/Just this once, buy and don't bake, especially if you're having a lot of folk round.  Use the oven to warm things through if you must.
5/Instead of sending a card, call them instead.  Not only is this more personal it will stay in the persons mind longer than a card plonked on the mantle piece.
6/Stream line the great house clean to public areas such as kitchen, dining room, lounge, toilet.  Everywhere else can wait and have a deep clean after it is all over.
7/Downsize your dish washing.  Do you really want to be washing that delicate expensive tea service that can't go in the dish washer just to show off?  Use everyday stuff that can go in the machine or better still use paper plates!
8/go for finger food buffets rather than the full on dinner experience.  Get guests to contribute a plate of something, less work for you.
9/Scale back the decor.  Concentrate on the areas you'll be using the most, dining room, lounge and a welcoming front door.

Til next week
Take care
MB

Banish Bingo Wings

Morning, so, we're into the final month, Xmas only round the corner, New Year after that, I'm looking at planning stuff for early next year as well as booking clients in for January already.  Phew!  The next week or so I'll be able to announce the first block of Fitness Pilates for 2018, but are you already planning in your mind a new exercise regime for the new year?  Banish those bingo wings? If you are then read on for something that many people don't do and that I don't do enough of. Research confirms that exercise is the best "preventive drug" for many common ailments and chronic diseases, from psychiatric disorders and pain to heart disease, cancer and diabetes.   Unfortunately, many make the mistake of focusing on cardiovascular exercise to the exclusion of everything else. Strength training is overlooked by many for a number of different reasons. Women may think they'll bulk up and look manly, the elderly might worry about it being too strenuous or dangerous, and parents might think weight training is too risky for their children for these same reasons. The truth is, nearly everyone, regardless of age or gender, will benefit from strength training. Working your muscles will help you shed excess fat, maintain healthy bone mass and prevent age-related muscle loss, the latter of which can start as early as your 30s if you do not actively counteract it.  Load-bearing exercises help counteract bone loss and postural deficits that occur with each passing year. During your youth, bone resorption is well-balanced, ensuring healthy bone growth and sustained strength. However, as bone loss accelerates, it starts to outpace your body's ability to create new bone. The more sedentary you are, the weaker your bones get as a result. The same can be said about muscle, without good muscle tone mobility begins to suffer,and muscle weakness coupled with brittle bones is a disaster waiting to happen if you slip or fall. Resistance training can improve your chance of getting diabetes as muscle fibres uses blood sugar for energy.  This in turn reduces your waist size, cholesterol levels and high blood pressure. Doing weights also helps with menopausal symptoms, depression, weight gain, irregular periods and brain fog by just increasingly slightly testosterone levels.  We're not talking becoming built like Brigitte Nielson here folks :) Also, lifting a bit of iron can lower inflammation in the body that can result in chronic illnesses and promotes a sense of wellbeing. In addition, doing this type of exercise can improve cardiovascular health too. Of course, don't just think you can begin doing weights like an olympian and hey presto you're Superman or Wonder Woman, ease into it, get help and advice from trained professionals who can show you the best exercises and correct technique to avoid ending up in traction from injuring yourself.  Need any advice?  Get in touch, and if I can't help I'm bound to know someone who can. Til next week MB

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Cauliflower Power

Morning, as we move into winter I've found myself having more stews and casseroles for evening meals, loving the warm fuzzy feelings these winter comfort foods bring.  It's also a good way at getting more fresh veg into the diet.  Parsnips, carrots, leaks are just a few staples that I find myself retreating to as well cauliflower which when you read up on it is really healthy & beneficial too.

Cauliflower, which like broccoli is a member of the cruciferous family, contains an impressive array of nutrients, including vitamins, minerals, antioxidants and other phytochemicals. It's a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fibre  vitamin B6, folate, pantothenic acid, potassium and manganese.
Cauliflower is also packed with natural antioxidants such as vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid and others. Antioxidants are nature's way of providing your cells with adequate defence against attack by excessive amounts of reactive oxygen species. As long as you have these important micronutrients, your body will be better equipped to resist damage caused by everyday exposures to pollutants, chronic stress and more.
Without an adequate supply of antioxidants to help squelch excess free radicals you raise your risk of oxidative stress, which leads to accelerated tissue and organ damage. Adding to cauliflower's appeal is its versatility. You can eat it raw, add it to salads or use it in your cooking. Cauliflower can even be seasoned and mashed as an alternative to potatoes or made into rice.

Fighting cancer
Cauliflower contains the cancer-fighting compounds sulforaphane and isothiocyanates, the former of which has been shown to kill cancer stem cell responsible for metastasis or spread of cancer.

Boosting heart health
Sulforaphane in cauliflower also helps improve blood pressure and kidney function. Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries (endothelium).

Lower inflammation
Chronic inflammation is a hallmark of most diseases.  Cauliflower contains ingredients which eases inflammation at the cellular level.

Brain health booster
B vitamin Choline is known for aiding brain development, cognitive function, learning & memory. 

Supports detoxification
Aids digestion
Cauliflower is a source of fibre as well as containing nutrients that protect the stomach lining by not allowing bad bacteria to cling to the stomach wall.

Til next week
MB

Have you been phubbed?

Good morning all.  I'm sure we've all experienced this, hell I've probably done it myself and that is ignored someone in favour of my iphone.    Apparently this act has been christened Phubbing.  Having not come across this term before, I did a bit of snooping around the internet, and this is what I found. 

Phubbing is the practice of snubbing others in favour of our mobile phones. We’ve all been there, as either victim or perpetrator. We may no longer even notice when we’ve been phubbed (or are phubbing), it has become such a normal part of life. However, research studies are revealing the profound impact phubbing can have on our relationships and well-being.
There’s an irony in phubbing. When we’re staring at our phones, we’re often connecting with someone on social media or through texting. Sometimes, we’re flipping through our pictures the way we once turned the pages of photo albums, remembering moments with people we love. Unfortunately, however, this can severely disrupt our actual, present-moment, in-person relationships, which also tend to be our most important ones.
The research shows that phubbing isn’t harmless—but the studies to date also point the way to a healthier relationship with our phones and with each other.

What phubbing does to us

According to their study of 145 adults, phubbing decreases marital satisfaction, in part because it leads to conflict over phone use. The scientists found that phubbing, by lowering marital satisfaction, affected a partner’s depression and satisfaction with life. A follow-up study by Chinese scientists assessed 243 married adults with similar results: Partner phubbing, because it was associated with lower marital satisfaction, contributed to greater feelings of depression. In a study poignantly titled, “My life has become a major distraction from my cell phone,” Meredith David and James Roberts suggest that phubbing can lead to a decline in one of the most important relationships we can have as an adult: the one with our life partner.
Phubbing also shapes our casual friendships. Not surprisingly to anyone who has been phubbed, phone users are generally seen as less polite and attentive.(I unfriended someone I'd known for years because every time she came to visit, she ignored me and spent all the time talking or texting) Let’s not forget that we are extremely attuned to people. When someone’s eyes wander, we intuitively know what brain studies also show: The mind is wandering. We feel unheard, disrespected, disregarded.
A series of studies actually showed that just having a phone out and present during a conversation (say, on the table between you) interferes with your sense of connection to the other person, the feelings of closeness experienced, and the quality of the conversation. This phenomenon is especially the case during meaningful conversations—you lose the opportunity for true and authentic connection to another person, the core tenet of any friendship or relationship.
In fact, many of the problems with mobile interaction relate to distraction from the physical presence of other people. According to these studies, conversations with no smartphones present are rated as being of a much higher quality than those with smartphones around, regardless of people’s age, ethnicity, gender, or mood. We feel more empathy when smartphones are put away.
This makes sense. When we are on our phones, we are not looking at other people and not reading their facial expressions (tears in their eyes, frowns, smiles). We don’t hear the nuances in their tone of voice (was it shaky with anxiety?), or notice their body posture (slumped and sad? or excited and enthusiastic?).
No wonder phubbing harms relationships.

The way of the phubbed

What do “phubbed” people tend do?
According to a study published in March of this year, they themselves start to turn to social media. Presumably, they do so to seek inclusion. They may turn to their cell phone to distract themselves from the very painful feelings of being socially neglected. We know from brain imaging research that being excluded registers as actual physical pain in the brain. Phubbed people in turn become more likely to attach themselves to their phones in unhealthy ways, thereby increasing their own feelings of stress and depression.

A Facebook study shows that how we interact on Facebook affects whether it makes us feel good or bad. When we use social media just to passively view others’ posts, our happiness decreases. Another showed that social media actually makes us more lonely.
“It is ironic that cell phones, originally designed as a communication tool, may actually hinder rather than foster interpersonal connectedness,” write David and Roberts in their study “Phubbed & Alone” Their results suggest the creation of a vicious circle: A phubbed individual turns to social media and their compulsive behaviour presumably leads them to phub others—perpetuating and normalising the practice and problem of “phubbing.”

“It is ironic that cell phones, originally designed as a communication tool, may actually hinder rather than foster interpersonal connectedness”
―Meredith David and James Roberts

Why do people get into the phubbing habit in the first place? Not surprisingly, fear of missing out and lack of self-control predict phubbing. However, the most important predictor is addiction—to social media, to the cell phone, and to the Internet. Internet addiction has similar brain correlates to physiological forms like addiction to heroine and other recreational drugs. The impact of this addiction is particularly worrisome for children whose brain and social skills are still under development.
Nicholas Kardaras, former Stony Brook Medicine clinical professor and author of Glow Kids, goes so far as to liken screen time to digital cocaine. Consider this: The urge to check social media is stronger than the urge for sex, according to research by Chicago University’s Wilhelm Hoffman.
These findings come as no surprise—decades of research have shown that our greatest need after food and shelter is for positive social connections with other people. We are profoundly social people for whom connection and a sense of belonging are crucial for health and happiness. (In fact, lack thereof is worse for you than smoking, high blood pressure, and obesity.) So, we err sometimes. We look for connection on social media at the cost of face-to-face opportunities for true intimacy.

The urge to check social media might be stronger than the urge for sex.

How to stop phubbing people

To prevent phubbing, awareness is the only solution. Know that what drives you and others is to connect and to belong. While you may not be able to control the behavior of others, you yourself have opportunities to model something different.
Research by Barbara Fredrickson, beautifully described in her book Love 2.0, suggests that intimacy happens in micro-moments: talking over breakfast, the exchange with the UPS guy, the smile of a child. The key is to be present and mindful. A revealing study showed that we are happiest when we are present, no matter what we are doing. Can we be present with the person in front of us right now, no matter who it is?
Studies by Paula Niedenthal reveal that the most essential and intimate form of connection is eye contact. Yet social media is primarily verbal. Research conducted by scientists like the GGSC’s Dacher Keltner and others have shown that posture and the most minute facial expressions (the tightening of our lips, the crow’s feet of smiling eyes, upturned eyebrows in sympathy or apology) communicate more than our words.
Most importantly, they are at the root of empathy—the ability to sense what another person is feeling—which is so critical to authentic human connection. Research shows that altruism and compassion also make us happier and healthier, and can even lengthen our lives. True connection thrives on presence, openness, observation, compassion, and, as Brené Brown has so beautifully shared in her TED talk and her bestselling book Daring Greatly, vulnerability. It takes courage to connect with another person authentically, yet it is also the key to fulfillment.

What to do if you are phubbed

What if you are phubbed? Patience and compassion are key here. Understand that the phubber is probably not doing it with malicious intent, but rather is following an impulse (sometimes irresistible) to connect. Just like you or I, their goal is not to exclude. To the contrary, they are looking for a feeling of inclusion. After all, a telling sociological study shows that loneliness is rising at an alarming rate in our society.
What’s more, age and gender play a role in people’s reactions to phubbing. According to studies, older participants and women advocate for more restricted phone use in most social situations. Men differ from women in that they viewed phone calls as more appropriate in virtually all environments including—and this is quite shocking—intimate settings. Similarly, in classrooms, male students find phubbing far less disturbing than their female counterparts.
Perhaps even worse than disconnecting from others, however, internet addiction & phubbing disconnect us from ourselves. Plunged into a virtual world, we hunch over a screen, strain our eyes unnecessarily, and tune out completely from our own needs—for sleep, exercise, even food. A disturbing study indicates that for every minute we spend online for leisure, we’re not just compromising our relationships, we are also losing precious self-care time (e.g., sleep, household activities) and productivity.
So, the next time you’re with another human and you feel tempted to pull out your phone—stop. Put it away. Look them in the eyes, and listen to what they have to say. Do it for them, do it for yourself, do it to make the world a better place.

This article was adapted from Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners.

Til next week
Michael B

Can you stop panic attacks?

Good morning, many of you who know me well are aware that over the years I have suffered at some times more than others with panic/anxiety attacks, and also over the years the cause of these have varied too.  It seems my body or psyche is not happy unless it has something to stress itself over.  Over the years I have tried therapy, medication, they have worked for a time but reappeared somewhere further along the line.  We all have something deep inside of us know of something that gives us joy and the confidence we once lacked.  Mine turned out to be fitness.

 

Many years ago I could go into any night club in the country and be fine, but ask me to go into a fitness class,as much as I deeply wanted to, I would mentally go to pieces....but I persevered over the years to the point where this has totally reversed.  Throw me into a gym situation now, no problem.  Ask me to meet friends in a social setting in a club, you might as well ask me to strangle a kitten, it is that problematic and horrific for me now.  We all change but the key for me now is to find balance between how I overcame what frightened me then to that which  frightens me now.  It is going to be interesting trying to figure it out.
Below is an article I found on 3 ways to stop or alleviate stress & anxiety, thanks to twitter/Ryan Light.
 

There are millions of people in this world who suffer from anxiety attacks, and if you happen to be one of those people, then you understand how devastating these attacks can be. Some people feel as if they are having a heart attack or as if they can not breathe when these attacks happen. Panic and anxiety disorders actually occur more frequently then a lot of people realise, and they can be very terrifying for the victim. There is a bright side to all of this because you can find out how to cure anxiety attacks naturally without having to resort to prescription medications.

If you want to cure your panic attacks, then you have to start by understanding your fears. You’ll need to find out what is triggering your fears to accomplish this. The most commonly reported triggers are stress and traumatic life experiences. If you want to eliminate your panic and anxiety attacks then you will need to identify your fears. After you have identified your fear you will be able to focus on your problem. It is also a good idea to keep your anger under control because the root of a panic attack comes from its psychological nature. By maintaining proper self control, as well as calm thinking, you can learn how to reduce your chances of having a panic attack.

To stop anxiety attacks requires real hard work on the part of the person suffering from it. It may be helped by a variety of techniques and methods such as medications and the like but the real struggle comes from controlling the negative beliefs and thoughts that cause symptoms to occur. Needless to say, you have plenty of options when it comes to treating panic attacks. You may receive prescription medications that are designed to eliminate the symptoms you are experiencing. Or you may have the option of choosing between several different alternative solutions which come with fewer side effects.

Breathing techniques

Many breathing methods and techniques have been proposed to help bring a stop on anxiety attacks. Physicians and patients believe that proper breathing is instrumental in overcoming the symptoms and in keeping the symptoms at tolerable intensities. During a state of calm, a person’s breathing is deep, slow and comes from the lower part of the lungs. During tense situations such as episodes of panic attack, breathing becomes fast and shallow, leading to a host of symptoms familiar to sufferers of anxiety attacks. These are dizziness, confusion and nausea. By practising the proper way of breathing, you will be able to ease the tension in your muscles, lower your heart rate, improve your blood’s circulation, and restore the sense of peace and relaxation in your body and mind.

There are many options of techniques that could help with the symptoms of anxiety attacks. One is abdominal breathing or deep breathing. In this technique, proper amount of oxygen circulates in your body thanks to your lower lungs which have more room for air than the upper lungs. You can tell whether you are breathing using this method when your abdomen looks bigger when you breathe in and smaller when you breathe out. Once you have mastered this method, you can move on to other breathing techniques that are designed exactly for restoring calm to your body.

Lifestyle changes

Anxiety attacks aren’t always rooted on negative thoughts; they could also be caused by poor habits, demanding schedule, prolonged exposure to stressful tasks, lack of sufficient sleep or exercise, and sometimes even from too much caffeine. The bottom line is, lifestyle is critical to the occurrence of anxiety attacks. If you worry excessively, a self-inventory may be called for. You may also restore balance into your life by finding someone you can talk your problems with, by reducing the amount of stress at work or at home, and by organizing your life so it becomes more enjoyable.

Prescription medications

The most common medications prescribed to patients of anxiety attacks are benzodiazepines, antidepressants, beta-blockers, mild tranquilizers, monoamine oxidase inhibitors, and anticonvulsants. For a comprehensive information regarding prescription medications for anxiety attacks, contact your doctor.

Whichever option you choose to stop anxiety attacks, remember that no amount of medication, lifestyle modification or relaxation technique can heal you overnight. Work is needed so you can fight of the triggers and the sensations that these created. Real cure comes from adopting healthier habits and ways of thinking to eliminate thoughts and habits that have caused the symptoms to appear in the first place.

Til next week
Michael B

Let's not get snotty

Good morning,
How are we today?  Good?  I hoe you're not suffering with a cold like so many are at the moment.  If so, today's blog is a must read for anyone contemplating booking a treatment whilst being unwell.  Every year I strongly urge clients to rebook for when they are better rather than coming in and spreading their germs to me as if and when I catch anything, it means I can't work which equates to zero pennies in the bank. So please take a few moments to read this informative post I found online.  Thanks, and enjoy your week. 

You've got a cold, haven't you? If you don't, the person next to you does.
Doctors have recognised that an outbreak of the common cold has been sweeping across the UK. And it's not just because the temperature has dropped.

Every year, the typical adult will likely get two to five infections; children may well have six to ten. Symptoms vary depending on the time of year, but rest assured there'll be sneezing.
Still, despite commonality, it's good to be prepared, and colds are always different. We can always learn new ways to deal with them.

What's more, this year's seems harder to shake. It's like a 'super cold'. All manner of hot drinks and balms fail to tackle the ailment.
"I’ve had it for three weeks, and I don’t seem to be able to shift it," said one Cambridge office worker. "It doesn’t seem to matter whether I have an early night or not."
While a winter cold is usually borne from the robust rhinovirus, the summer cold is often caused by the somewhat more delicate, but more vicious enterovirus, according to Dr Jen Tan. And it's the latter that is carrying on, apparently.
Dr Tan told the Cambridge News that while the winter cold might be short and violent, the summer one, which we're supposedly seeing the tail end of now, refuses to let go.
Robin Polding, 22, who's studying for a master’s degree at Cambridge University’s Clare College in the History and Philosophy of Science, and whose dissertation is on the history of the common cold, explains why there is still no cure and how treatments used 400 years ago hold good today.

"The reason there’s still no cure for the common cold is because it’s not one single disease, but a number of closely-related viruses," he said.
"Whenever you catch a specific cold virus, your body fights it off and you don’t catch the same cold again, but other colds can still be caught.
"For the same reason, any vaccine or drug that worked against a single virus might not work against any others - and cold viruses are constantly mutating and evolving too."

So what can we do?
- avoid sitting in air conditioned environments for too long, such as offices and airplanes
- disinfect everything, from your mobile phone to your work surfaces at home
- exercise, but avoid anything too rigorous that might harm your immune system
- if you can, avoid too much public transport
- try not to become reliant on medicine, or your body will build up an intolerance
- appropriate clothing
Cure?
the best way to fight colds remains rest, plenty of nutritious food and fluids
- over-the-counter medication is also the best way to go, be it pills, drinks, or powders – whatever works best for you

- unless you're seriously unwell, avoiding the doctor is best, as doctors are already stretched
It’s also important to remember that most coughs and colds, sinusitis, and sore throats get better without antibiotics.
(taken from The Mirror online)
Til next week
Michael B

Don't mess with your body clock

Good morning one and all, while a stiff shoulder and painful right knee has hampered my painting of the landing, I'm pleased to say some progress has been made at home with the remainder of the stair carpet finally being removed.  The whole house echos like crazy but is at last a bare shell ready to have everything done to it before the carpets arrive on the 13th.  At last more progress.

Did you remember to turn your clocks back on Saturday night?  If you haven't then you might find yourself keeping some crazy time now the working week is here again.  As if by magic, I also found this interesting article about listening to our own body clocks whilst going through twitter so I shall leave it here fort you to take a peak at. 

How Messing With Our Body Clocks Can Raise Alarms With Health

Research that helped discover the clocks running in every cell in our bodies earned three scientists a Nobel Prize in medicine on Monday.
"With exquisite precision, our inner clock adapts our physiology to the dramatically different phases of the day," the Nobel Prize committee wrote of the work of Jeffrey C. Hall, Michael Rosbash and Michael W. Young. "The clock regulates critical functions such as behaviour, hormone levels, sleep, body temperature and metabolism."
We humans are time-keeping machines. And it seems we need regular sleeping and eating schedules to keep all of our clocks in sync.
Studies show that if we mess with the body's natural sleep-wake cycle — say, by working an overnight shift, taking a trans-Atlantic flight or staying up all night with a new baby or puppy — we pay the price. 

Our blood pressure goes up, hunger hormones get thrown off and blood sugar control goes south.
We can all recover from an occasional all-nighter, an episode of jet lag or short-term disruptions.
But over time, if living against the clock becomes a way of life, this may set the stage for weight gain and metabolic diseases such as Type 2 diabetes.
"What happens is that you get a total de-synchronisation of the clocks within us," explains Fred Turek,, a circadian scientist at Northwestern University. "Which may be underlying the chronic diseases we face in our society today."
So consider what happens, for instance, if we eat late or in the middle of the night. The master clock — which is set by the light-dark cycle — is cuing all other clocks in the body that it's night. Time to rest.
"The clock in the brain is sending signals saying: Do not eat, do not eat!" says Turek.

But when we override this signal and eat anyway, the clock in the pancreas, for instance, has to start releasing insulin to deal with the meal. And, research suggests, this late-night munching may start to reset the clock in the organ. The result? Competing time cues.

"The pancreas is listening to signals related to food intake. But that's out of sync with what the brain is telling it to do," says Turek. "So if we're sending signals to those organs at the wrong time of day — such as eating at the wrong time of day — [we're] upsetting the balance."
And there's accumulating evidence that we may be more sensitive to these timing cues than scientists ever imagined.
Researchers found that the timing of meals can influence how much weight people lose.
"The finding that we had was that people who ate their main meal earlier in the day were much more successful at losing weight," says study author frank Scheer, a Harvard neuroscientist.
In fact, early eaters lost 25 percent more weight than later eaters — "a surprisingly large difference," Scheer says. Another study found that eating a big breakfast was more conducive to weight loss, compared with a big dinner — adding to the evidence that the timing of meals is important.
Beyond weight management, there's evidence that the clocks in our bodies — and the timing of our sleeping, eating and activities — play multiple roles in helping us maintain good health. And different systems in the body are programmed to do different tasks at different times.
For instance, doctors have long known that the time of day you take a drug can influence its potency. "If you take a drug at one time of day, it might be much more toxic than another time of day," Turek says. Part of this effect could be that the liver is better at detoxifying at certain times of day.
Turek says his hope is that, down the road, circadian science will be integrated into the practice of medicine.
"We'd like to be in a position where we'd be able to monitor hundreds of different rhythms in your body and see if they're out of sync — and then try to normalize them," Turek says.
Whether — or how quickly — this may happen is hard to say. But what's clear is that the study of the biology of time is exploding.
"What we're doing now in medicine is what Einstein did for physics," says Turek. "He brought time to physics. We're bringing time to biology."
The irony, of course, is that this insight comes at a time when the demands of our 24/7 society mean more and more of us are overriding our internal clocks.
Til next week
MB

Perfect Posture?

Good morning one and all, what a lovely warm weekend we've had.  I've been back working in shorts and going on walks in just a t shirt, long may it continue.  In fact I hope it does as have some major painting work to do at home in preparation for (drum roll please).....the long anticipated new stair carpet leading to my treatment room at home.  And, the garage is finally being cleared so I'll be able to make that look at bit more welcoming too!

Now, as a kid were your parents or grandparents always berating you to sit up straight and not to slouch.  I know mine did and I'm aware at times my posture is still not the best when I catch myself in the mirror so I've put together 9 simple ways we can all work on getting that "perfect posture position".

PERFECT POSTURE POSITION

Stand up straight! How many times have we heard this? Yet we still go on typing messages with our neck folded forward. It's time to give up on this bad habit, and we have plenty good reasons to do so.
Physiotherapist Murat Dalkilinc claims that bad posture has serious negative affects on the body. While standing or seated, body posture is a sign of our body's adaptation to stress.

Bad posture could be the main reason behind all soreness and pain. This is caused by the pressure you put on your vertebra. This pressure affects your mood and mental health significantly. According to 2014 Issue of Health Psychology, bad posture can make you sad, angry, irritated, fearful or even sleepy. A small change in your posture could make you feel more energetic and less tired. Definitely worth trying!

If you're standing, your vertebra needs to be supported. Imagine an invisible cross in your body that aligns your shoulders, hips, knees and feet. Hold your head straight and make sure your chin is parallel to the ground.  Move around your arms and shoulders naturally while you're on the go.

If you're seated your neck should be straight. Try not to bend it forward. Keep your shoulders relaxed and your arms close to your body. Adjust your knees to reach the right angle and your feet should touch to the ground.

9 things to try to improve your posture

1. Adjust your computer screen to be at eye level
2. Make sure every part of your body is supported, using ergonomic aids to support elbows & ankles
3. Sleeping on your side is god for your posture, supporting the body with a pillow under the neck and between the legs.
4. Wear flat shoes that have a bit of bounce in them when you walk such as cushion soled trainers
5. Use headphones when using your mobile
6. Move about as much as you can during the day, trying to not stay in one position for extended periods.
7. Carry your stuff around that you need daily in a rucksack that is hung off your back with straps over both shoulders
8. Similar to no.6, don't sit around all day, MOVE.  Even short 5 minute walks several times a day can be beneficial
9. Perform some sort of exercise everyday.

That's it for another week
Michael B

Grab some beauty sleep

Morning folks, not long now til we have to turn the clocks back an hour whereby the only benefit to me is, for one night only, we get an extra hour in bed.  Apart from that, how many hours a night do you actually get and do you notice the difference if this amount is increased or decreased for whatever reason?
It's a known fact that sleep can have a major impact on everything from your weight and mood to your ability to function like a normal human being. Now, a new study  suggests that lack of sleep can, in fact, have an effect on your appearance—beyond the obvious dark Alice Cooper-esque black circles.
For the study, researchers from The Karolinska Institute recruited 25 students (male and female) to participate in a sleep experiment. Each person was given a kit to check how much they slept through the night and was instructed to monitor two good nights of sleep (sleeping 7-9 hours) and two bad nights of sleep (sleeping no longer than 4 hours max).
After each recorded night, researchers took pictures of the students and showed them to another group of people who were asked to analyse the photos and rate each student based on attractiveness, health, sleepiness, and trustworthiness. As expected, people who were sleep-deprived ranked lower on all counts. The group also said they'd be less likely to socialise with the students who got less sleep.
"Findings show that acute sleep deprivation and looking tired are related to decreased attractiveness and health, as perceived by others," the study authors conclude. And the fact that one might want to avoid contact with a "sleep-deprived, or sleepy-looking individuals" is a strategy that makes sense, evolutionary speaking, the researchers explain, since "an unhealthy-looking face, whether due to sleep deprivation or otherwise" signals a health risk.
As Gayle Brewer, Ph.D., a psychology expert not associated with the study explained to the BBC, "Judgement of attractiveness is often unconscious, but we all do it, and we are able to pick up on even small cues like whether someone looks tired or unhealthy."
Of course, "most people can cope just fine if they miss out on a bit of sleep now and again," lead researcher Tina Sundelin, Ph.D., told BBC. "I don't want to worry people or make them lose sleep over these findings."
The study sample size was small and there's still a lot more research to be done when it comes to determining how important those 7-8 hours of sleep really are, but we can always get behind another reason to catch up on some much-needed zzz's. So for now, try your best to avoid those lost hours of mind-numbing Instagram scrolling before bed—and get some damn beauty sleep.
Til next week, take care
MB

Embrace getting older

Morning, what a great response I received after last week's edition regarding scented candles and their potential to harm our health, thanks to everyone who responded.

I am writing this on a beautiful Sunday morning, the patio doors are open, in the distance I can here the tannoys as the marathon begins down the Embankment.  Due to the road closures for it and the fact I am as stiff as a board after a fitness convention yesterday in Sheffield, I'm spending the day catching up on stuff.  No I'm not feeling my age, just being sensible after a pretty full on week of classes, I was stiffened up before I even hit the road to Sheffield hahaha, which segue ways nicely to todays topic of embracing getting older.  If you're like me, you're determined to keep going like you're still 18!  

The realisation that you are getting older can come in waves.

You watch movies and point to the actors, saying: “She’s dead. Oh, he’s dead, too.”

Your parents move to a retirement complex they call God’s waiting room.

You hear more snap, crackle and pop in your joints than in your breakfast cereal.

In society, youthfulness is glorified and getting older is cast as something to avoid, but as your age increases, your quality of life does not necessarily have to decrease.

What is ‘old’?

Most people wouldn’t say that a 38-year-old qualifies, but once you pass the median age of 37.8, you may statistically be considered “old"! OMG!!!

Studies show that people start feeling old in their 60s, and a survey found that nearly 3,000 respondents said 68 was the average age at which old age begins.

Daniel B Kaplan, an assistant professor of social work at Adelphi University in Garden City, N.Y., said in an email that living to an advanced age was a relatively recent achievement.

“The average human life span gained more years during the 20th century than in all prior millennia combined,” he wrote, adding that the average life expectancy in the United States is 79.1.

Neurologist Dr Devi says your outlook on life can make all the difference, by being more positive will increase your chances of living longer.  

Dr. Devi said a patient who died at 101 had told her to try to have a friend “from every decade of life.” He had befriended an array of people, including Dr. Devi’s daughter, who was 12 at the time.

Having friends from multiple generations can help head off the loneliness that can come when others move, die, get sick or are no longer mobile.

“It speaks to an antisegregation of the aged, maintenance of community, as well as keeping in touch with modern advances to prevent being accused of being an old fogey,” she said.  

Many of the problems that adults face as they get older are unrelated to the normal part of ageing. The quality of your later life is partly under your control. Choices about lifestyles and behaviours can influence the effects of so-called secondary ageing.

Exercise and proper sleeping and eating habits will help your physical health, which will benefit your mental and cognitive health.  

We should prepare for the later stages of our lives as we would starting a family or helping a child gain independence.

Seek financial advice to help adapt to changes in income and plan for the costs of health care or for having to go into a home.  With recent changes by the government into how much money people are allowed to retain before receiving free care home places, this might be the time to look into it.  Discuss with your family and friends what you expect from old age and what type of lifestyle you desire.  

Embrace the positives

Older adults are generally happier and less stressed and worried than middle-aged and young adults, Mr. Kaplan wrote.

Although there can be declines in health and income, “the vast majority of older adults enjoy improvements in the emotional aspects of life” because they are more focused on positive information, he wrote.

The reality of ageing was not as bad as stereotypes would suggest.

While you might not be able to do all the things you once did when you were younger — he advises against playing tackle football with teenagers, for instance — there are ways you can compensate by finding other activities that are rewarding.

Find something to embrace in improving whether it’s golf, cycling, cookery. Mr. Ludwig suggested focusing on helping others, especially younger people.

Remember, too, that you are not the only one feeling sore or slowing down, he said.

“There are millions of people waking up with those aches and pains,” Mr. Ludwig said. “What is the alternative to ageing? It’s dying young.”

Reject ageist attitudes

Though it is true that as we age, we may gain some weight and lose some of our faculties, become forgetful at times, it is no reason to give in to stereotypes about older adults.

Myths about older people — that they are disconnected or grumpy (me haha) — are perpetuated in the news media and our culture. Advancements in technology have accelerated the stereotype that older people can’t keep up, Mr. Ludwig said.

Leslie K. Hasche, an associate professor at the University of Denver Graduate School of Social Work, said she supported AARP’s “Disrupt Aging” initiative, which seeks to counter social and cultural myths about what it means to be old.

“Too often, the myths create barriers or limits, which get in the way of older adults staying connected or pursuing what is meaningful to them,” she wrote in an email.

Various milestones — birthdays, changes in careers and the deaths of siblings and peers — are reminders of the passage of time, but you should not lose focus on finding meaning and quality in life, Mr. Kaplan wrote.

“For many people, old age creeps up slowly and sometimes without fanfare or acknowledgment,” he wrote. “While most people enjoy relative continuity over the decades, being able to adapt to the changing context of our lives is the key to success throughout life.”

Definitely plenty there to digest

MB

HOW HEALTHY ARE YOUR CANDLES?

Good Morning one & all,

Hands up, who uses scented candles?  What do you use them for?  A nicely scented room?  For relaxation?  Have you even considered potentially damaging to health?  A candle?  Come on!!!! That's what I thought until hearing someone at the gym explain that she'd had to take her doctor to her gp with very laboured breathing, coughing and sore throat.  The child was given medication to help alleviate the problem.  The mother considered what could have set this condition off.  She noticed that her daughter only started to have problems when she was sat in the front room and when the Yankee candles were lit.  After a bit of research she discovered that she was in fact making her daughter's health poor by lighting them.  And why was this?  The production of formaldehyde!!!



New research has discovered that an ingredient called limonene that helps give the candles their scent is to blame.  Now limonene in its natural state is very safe, it is found in cleaning products and added to foods but when it comes into contact with the air alters and becomes formaldehyde.  Research showed that levels of limonene in candles was 100 times greater than had been previously thought.  add to this the fact that our homes are now more airtight, what with double glazing etc, there is a lesser chance of the gas escaping our homes.  The longterm effects of being exposed to high levels of formaldehyde is unknown.  What is known that it can be formaldehyde by itself can be a cause of cancer.

Aside from opening a window when the candles are lit (defeats the object I agree) is to introduce some plants into the home that reduce formaldehyde levels.  These include Ivy, Geranium, Lavender, & ferns.

til next week

ARE YOU A BRUISER?

I'm not sure if any of you have ever noticed but I am regularly covered in multiple bruises due in part to my general clumsiness and also having a very strong and equally clumsy playmate aka Xena the Staffy.  If you find you're discovering lots of bruises on your person and you're not clumsy or a dog owner, here are some reasons as to why this might be happening.  Firstly, and it's always the one we hate the most, yes AGE!!  We bruise more as we get older as we lose the protective fatty layer beneath the skin (so the fatter we are the more protected we are?) as well as thinning of the skin as the production of collagen reduces.  In short it takes less force to get a bruise than when we were younger.

The presence of a blood disorder can explain increases in bruises as your blood fails to clot.  If you experience frequent & severe bruising it's best you go and see your GP.

Although not bruising but can look like it, diabetes causes discolouration of areas of the skin that regularly touches another area of skin.  These fake bruises are a result of resistance to insulin.

If you're at the gym and you push yourself  to try and lift an over heavy weight and you end up with a bruise, well this is due to microscopic tears in the muscle fibres.  In addition, you could be really going for it and not remember actually bashing yourself (Done that loads of times too).

If you're taking aspirin or other anticoagulants as advised by your doctor these will lead you to be more prone to bruising as the bloods clotting capability is being impaired.  Taking oral contraceptives can also lead to increased bruising as the blood vessels are in a weakened state.

A family history of easily bruising will no doubt result in you too being more likely to bruise.  Also if you are naturally pale in a Wednesday Addams kind of way, then any bruise is going to be more noticeable.

And finally, although we all need to expose ourselves to the sun to bump up our Vitamin D levels, prolonged exposure to the sun over some years can result in the skin becoming less pliable and resilient and so again makes the skin more likely to bruise.

To help prevent bruising it's worth looking at your diet and ensuring it contains plenty of Vitamin C and flavonoids found in fruit and veg.  If you do find yourself with a plethora of bruises some simple measures can help them to heal speedily and include Arnica Oil applied topically, cold compresses, Aloe Vera, Calendula, a raw onion placed onto the bruise, or a hot or cold apple cider vinegar poultice onto the bruise too.

til next week

MB

Can you hear me Mother?

I guess we've all read that the quality of our diet can affect eye health, but until this week I'd never considered that it may also affect ear health.  Age related hearing loss is not totally due to something wrong mechanically with the ears but how the brain processes information that gets passed t the ears, a process that begins to degrade during our 40's & 50's.This type of hearing loss may be reversible and conditions such as tinnitus could be improved.

Nutrients that have been found to aid hearing include Vitamin A, magnesium, folic acid, and zinc.  These nutrients collectively support our hearing by protecting against oxidative stress in the cochlear, preventing damage by free radicals, improve blood flow to the ear.
For tinnitus, folic acid/B9 has proven to be beneficial more so if taken from fresh foods such as dark green leafy veg & lentils rather than from supplements.  

As well as eating right, there are other ways we can protect our hearing that are very simple to accommodate into our lives; 

Turn down the volume on audio devices

Wear ear plugs if visiting or working in noisy environments

Take regular breaks from listening to devices with earphones  or limit to an hour a day  

til next week

MB

My melons are wonderful

Where has the summer gone?  The other day I seemed to spend the time running to put the washing out or running out to bring the damn stuff back in again.  Had a wander down to the Riverside Festival on Saturday in blazing sunshine, I arrive then within minutes I was sodden when the skies literally dropped an ocean in a matter of minutes.  Yesterday I went up to The Arboretum for Pagan Pride festival dressed in t shirt and shorts, I had to come back early as I was freezing.

Whilst I was up there I was snacking on some watermelon when I friend said this to me "Eat melon alone or leave it alone because it'll make your stomach groan".  At first I thought she wanted me go away and eat it as I'd never ever heard that phrase before, but apparently if you eat something 30 or so minutes before and after eating melon it can affect you!?!?!? Anyone else heard of that?  So here I am back at home wondering what else don't I know about the humble melon. 

Watermelon has more lycopene than raw tomatoes, lycopene being a powerful antioxidant as well as giving foods their red/pink colour.  Watermelon juice may help reduce/relieve muscle soreness if taken before a work out but beware this also contains high levels of the sugar fructose.

The watermelon rind is edible.  Placed into a blender with some lime it becomes a refreshing treat.  The rind contains more nutrition in some respects than the flesh, particularly citrulline which is an amino acid beneficial for a healthy immune system.  I hate the pips in watermelon but they contain protein & zinc.

As a watermelon is 91% water it is a good way to stay cool & hydrated on hot days(if they ever return).  Watermelon derived supplements namely citrulline & arginine have been shown to reduce blood pressure, inflammation, promote sexual health as well as being called "Nature's Viagra".  I'm hot footing down to Sainsbury's fruit section.....

til next week

MB

MASSAGE & CHRONIC PAIN

Good Morning to you

How can you tell Spring is well & truly here in the Bond household?  The house starts to smell of fresh paint.  Yes folks, in a bid to mask the effects of clients coming through my doors and 2 dogs running everywhere, Spring signals the time I can finally cover up chipped paint, brushed walls and yellowing woodwork which is what I've started doing again.  If you are sensitive to paint odours, please let me know when you book so I can not paint that day and/or open all the windows and let some fresh air in.

MASSAGE & CHRONIC PAIN

Around the world millions of people live each day in pain from long term conditions such as arthritis, cancer and the UK is no different in this.  Such physical symptoms can also lead to depression, relationship problems and anxiety, all of these can drastically affect a person's quality of life.

Did you see the news last week, how the NHS is going to stop prescribing certain medicines in a bid to save cash?  Paracetamol, regularly given to reduce pain, is on this list as it is cheaper to buy these from supermarkets, although to be fair, not in the same quantities as prescribed versions.  One hopes that those with chronic pain are not simply going to be left tabletless but it makes me wonder why, for so long, we as NHS consumers have been obsessed with taking a pill for everything when better alternatives, such as massage, are available.  Maybe, as our over reliance on them has to change, the medical profession might finally start to catch up with what many of us have known for some time....massage works.

Research has shown that massage decreases inflammatory proteins in the body called cytokines which in turn reduces body pain.  The manipulation of soft tissue brings nutrients and oxygen to the area, removes toxins, which encourages healing within the tissues.

Massage also encourages the tissues to relax reducing painful spasms and contractions of muscle fibres.  Studies also now show that massages also causes the release of oxytocin, your body's very own painkiller as well as feel good hormones that lift your mood and gives a sense of wellbeing.

People with chronic pain can find some relief through massage.  More enlightened doctors are promoting massage as part of cancer treatment plans both to reduce pain but also the emotional effects of the disease and toxins created by the cancer treatment itself.  

Typical treatments for pain include medication and surgery. While both can have a role in treating pain, they may not always be the best choice. Surgery is invasive and does not always solve the problem.  

When it comes to pain medication, side effects are often a big problem. Common side effects from narcotic pain medications include constipation, fatigue, and nausea. Also, it’s common for a person taking pain killers to build up a tolerance to the drugs. An increased tolerance results in increasing the dose. Unfortunately, drug dependency and addiction can be a result of taking pain medications for an extended period.

Not only does massage therapy not cause the negative side effects that pain medication can, it often has positive effects. For example, massage promotes relaxation and better sleep, which both help someone deal with pain better. Relaxation is often a factor in recovery, but it is routinely overlooked.  When a person is relaxed, rested and content, it often improves their ability to move and exercise, which can help improve a person’s condition.

An overall improvement in well-being also helps someone deal with the consequences of chronic pain, such as depression and anxiety. As mood improves, it can motivate a person to participate in other types of therapies and treatment that may be beneficial.

Whether or not massage therapy alone can eliminate pain depends on several factors. But even when conventional approaches are used to treat pain, massage therapy can be an effective complementary treatment.

Til next week,
MB

KNOW YOUR ONIONS

Last week I gave you some info on how the humble lemon had so many uses both health wise and around the home.  This week you'd better start channelling your inner Rene from Allo Allo as I've found some interesting facts about onions 

The onion has been linked to reducing a number of cancers in the body, these include prostate, breast, liver, colon & larynx.  Onions contain several anti cancer compounds.  Research shows that the stronger the flavour of the onion the better it is at fighting cancer cells with particular types of onion being more effective against a certain cancer type.  For instance shallots, western yellow and pungent yellow onions are best for liver & colon cancers.

Quercetin is a potent anti cancer compound (especially against brain and lung cancer)as well as being a powerful anti-histamine and good at reducing blood pressure.  It can now be bought as a dietary supplement but getting it straight from nature ie scoffing on an onion, is better for you as you receive more of the benefits than you would from an extract, and unlike some vegetables that lose some of their nutrition through some forms of cooking, quercetin retains intact throughout the cooking process.

Other benefits of onions include fibre, Vitamin C, compounds in red onions fight cardiovascular & neurological diseases as well as reducing obesity and diabetes as they inhibit certain enzymes in the gut and support blood sugar levels in the body.

Til next week...
MB

BENEFITS OF A GOOD STRETCH

This week marks my first Pilates group reaching the end of their 6 week journey.  It's been really fun/exciting/enjoyable working with them.  One thing they have all learned is that learning to stretch is an important if slightly painful thing to do when you've never really done any stretching before.  Here's some of the benefits my group is beginning to discover
Stretching has many benefits.  Just start a programme of stretching, and you’ll soon notice many of them.  Some of the benefits of stretching are–

• relief from pain
• increased energy levels
• increased flexibility
• better range of motion of the joints
• greater circulation of blood to various parts of the body
• relaxation and stress relief
• enhanced muscular coordination
• improved posture
• greater sense of well-being

Increased flexibility and range of motion.

As we age, our muscles tighten and we have less range of motion in our joints. Simple activities that we once took for granted, like cutting our toenails, picking things up from the floor or zipping a dress, can  become difficult. A regular stretching programme can help lengthen your muscles and make these daily activities easier and more enjoyable.

Improved circulation.

Stretching improves circulation of blood to the muscles and joints. Increased  circulation also brings nutrients to our cells and removes toxins.

Better posture.

Chronically tense and tight muscles contribute to poor posture, which can then affect the functioning of our internal organs, not to mention our appearance, think Quasimodo or Widow's Hump. Stretching the muscles of the lower back, shoulders and chest can help keep the back in better alignment and improve posture.

Relaxation and stress relief.

Stretching, done properly, helps to relax tense muscles which result from stress. The feeling of relaxation brings a sense of well-being and relief from tension.

Reduce or prevent lower back pain.

Greater flexibility and range of motion in the hamstrings and muscles of the hips and pelvis help to reduce the stress on your spine that causes lower back pain.

During the last 6 weeks we've done some stretching in pairs which has resulted in much hilarity from the collective ooohing and aaahing and the odd profanity as tight muscles receive a stretch for the first time in years.  Maybe teaming up with a friend is a way to get you both motivated to start stretching yourselves and each other.

Til next week, be happy
MB

DON'T LET SCIATICA BE A PAIN

February is here, I've spotted the first snowdrops and daffs poking their heads out of the ground, the mornings of late have felt lighter earlier and more importantly, it's been warm enough in the day not to have the heating on for too long, always a bonus in light of gas/electricity price rises.  In fact I felt pretty smug on Friday when I heard what NPower had done.  Only a few days before I'd agonised about remaining with my current provider, OVO, as their prices were higher than last year but I eventually took a gamble and fixed my prices for 2 years.  Phew that was close especially as they all seem to follow suit once one of them has battered us with a hike.  If you are looking to change providers, I'd do now whilst a few deals are still around.

My 2nd FP course is set in the diary, starting Weds March 8th at the new time of 7.15pm.  I changed it as after last weeks debacle of traffic backed up everywhere, I thought the 2nd intake culd need extra time especially as roadworks around Broadmarsh start to kick in.  For more info scroll down the page.  Apologies for the grainy image it didn't look like that when I created it.

DON'T LET SCIATICA BE A PAIN

Back pain is something most of us have suffered with at some point in our lives, but this week I was presented with a client who had sciatic pain, and then a lady at the checkout at Sainsbury's was telling me her husband had it and could I help.  I ended up the next day going back with a sheet of exercises, some of which are included here, but in case you're not sure what Sciatica is, here's a bit more info.

Sciatica is a common complaint caused by the compression or irritation of the sciatic nerve.  This nerve is the longest in the body and runs from the pelvis, through the buttocks, travelling down the legs to the feet.  It can be caused by a slipped disc, pregnancy, degeneration of the vertebral discs or in the case of my client, an imbalance of her shoulders following 2 operations, leading her to over compensate with her lower back.

Common symptoms of sciatica include;

• pain in the buttock or leg, made worse when sitting
• burning or tingling down the leg
• weakness or numbness along the leg
• a constant pain in the buttock
• a shooting pain down the leg

Sciatica usually affects only 1 side of the body, with pain spreading from the lower back, through the buttock, down the leg and frequently as far as the toes. Sciatica can be made worse is the sufferer is overweight, inactive or sleeps on an overly soft mattress.  In most cases, the condition lasts only a few weeks, before the inflammation subsides.  As with my client, massage can prove an effective tool in reducing the pain of the condition.  After 1 treatment, she could notice a marked improvement and is returning this week for another session.  Massage to the lower back, buttock region and leg, helps reduce the pressure on the sciatic nerve, thereby reducing the pain the sufferer is experiencing.


In addition, there are some stretches that can be performed at home to improve the pain and offer some relief.  NB, never overstretch or force yourself into a stretch, listen to your body and go as far as it is able without causing pain.

Til next week, be happy
MB

PILATES & ANXIETY

As January comes to an end I found myself thinking that the month wasn't as bad a Januarys usually are;  no snow, been relatively dry if chilly, got plenty of exercise in, my classes have been fun to teach, work has picked up and I gained a new corporate contract so all in all (if you excuse Trump be inaugerated) it's been a bit of a winner.  Can you say the same?  Let's hope this trend continues if we are all off to a good start.

I also found an article on twitter that I'm editing to allow you to read where Pilates is being touted as a great thing to try/do to alleviate depression, OCD and anxiety.  As a sufferer of the latter over many years, I have found myself less on a knife edge of emotions this month so could my weekly class be doing me a world of good too?  Read on, and let me know your thoughts.


HOW CAN PILATES HELP WITH MENTAL ISSUES

At times when life starts getting us down and we find it hard to cope or complete normal everyday tasks, when emotions and feelings weigh us down, suffocate us with their intensity, it's when we reach this pint that we either block it out and carry on hoping it'll all go away, go to our gp and get prescribed with an array of baffling named drugs that merely mask the problem rather than addressing it.  What if there was a 3rd option.

It has been known for years that physical exercise does wonders for the health of the mind but not everyone wants to or likes to jog, do a boot camp or circuit or some equally tortuous activity.  However,  Pilates is a system of customised exercises using specific apparatus, designed to boost the physical strength, posture & flexibility with the main aim of enhancing a clear mental workout. This system of physical exercise and mental relaxation was introduced in the 20th century by a German physical-culturist,Joseph Pilates. This form of mental awareness was first named Contrology by the pioneer but later named Pilates in honour of the creator, Joseph Pilates.

Pilates has been widely used by many of the gone generation and up to date still rocking the depression therapy and psychology. This relaxation exercise has been found very helpful for people with complex depression, despondency, and tension since it promotes endurance while developing core strength. With other physical exercise forms concentrating on clearing the mind, Pilates will help to actually ease and bring comfort and contentment within the mind’s environment.  Performing Pilates exercises, you massage the muscles, while gaining muscular strength, you’ll also be relieving muscular tension within your anxious body. Through this series of exercises, you are definitely relaxing your mind; thereby making a better and fitter you.

Pilates helps relieve depression in a number of ways and this improves your moods and way you interact with the world on a daily basis. Being a bit mildly strenuous, it releases the feel good hormone, endorphin which keeps the body stronger, relaxed and healthy. Endorphins interact with special receptors within the body to reduce any form of pain perception.

Once we hit depression, we feel the lowest point of our inner selves; self-esteem comes to an agreement with our negative thinking. This is a point where you feel like you're losing control of life, and this feeling is far from that which can trigger a fake smile. With Pilates, you have all that takes to be in control of your physical and mental strength.

Pilates requires you to concentrate on the exercise and it's correct execution,and over time this can rejuvenate the mind & restore the spirit. Any depression can be overwhelming, but once your body is performing optimally, that’s the time you are to appreciate the tactical, elegant and active Pilates moves. Pilates allows your busy brain a mental nap & allows every depressed individual the ability to organise their priorities and think clearly about whichever the horrible situation in their lives.

Never let depression and anxiety get the best of you in this life where anything can be a headache. Having a positive mindset is enough to drive and get your life back on track. Pilates works best with practice and gives you the power to be in control of every aspect of life.

The current Pilates 6 week course is in full swing with more planned for after it finishes.  If you are interested, please don't hesitate to get in touch.

Til next week, be happy

CIDER VINEGAR FOR BETTER HEALTH

Good morning folks,

Mid way through January and have you stuck to your New Year resolutions?  I cheated this year and didn't bother making any.  Last week saw the start of my 6 week Fitness Pilates course on Wednesday evening at The Riverside.  It went really well and the feedback I've had back has been really great so I think I'll be continuing with these through 2017.  If you'd like to pop onto the next ne, then please get in touch now and register your interest as I may have to add an additional evening if the interest continues to grow.

GET INTO CIDER IN 2017

Traditionally, vinegar is made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, giving it potent antioxidant, antimicrobial, and many other beneficial properties.

Vinegar is not only useful for cooking, it’s useful for health purposes, cleaning, garden care, hygiene, and much more. In fact, a jug of vinegar is easily one of the most economical and versatile remedies around. I recommend keeping it in your home at all times.
There are no official guidelines concerning taking vinegar internally. Some people take one to two teaspoons a day, mixed in a glass of water, before meals or in the morning, and report benefits from doing so. The risk of taking small amounts of vinegar is low, and research suggests it may have some real health benefits.  The murkier the vinegar, the better it is.
• Diabetes
Vinegar is said to be anti-glycemic and has a beneficial effect on blood sugar levels. It’s thought that the acetic acid in vinegar may lower blood sugar by preventing the complete digestion of complex carbohydrates, which is accomplished either by accelerating gastric emptying or increasing the uptake of glucose by bodily tissues.
One theory is that vinegar might inactivate some of the digestive enzymes that break down carbohydrates into sugar, thus slowing the conversion of complex carbohydrate into sugar from a meal into your bloodstream.
This gives your body more time to pull sugar out of your blood, preventing your sugar levels from spiking.  Quite a bit of research supports the use of vinegar as a diabetic treatment as well.
• Heart Health
One study showed that vinegar could lower cholesterol in laboratory rats, while another study on rats found their blood pressure could be lowered by the acetic acid in vinegar.
Vinegar has also been found to decrease triglyceride levels and VLDL levels (the damaging form of cholesterol) in animal studies.
• Weight Loss
Vinegar may help you lose weight, as it appears to have an anti-obesity effect by increasing the feeling of fullness and so reducing the total amount of food consumed.
For instance, when volunteers consumed a small amount of vinegar along with a high-carb meal (a bagel and juice) they consumed less food for the remainder of the day. The reduction equated to about 200 to 275 calories a day – an amount that would result in a monthly weight loss of up to 1.5 pounds.
• Sinus Congestion
Apple cider vinegar helps to break up and reduce mucus in your body, helping to clear your sinuses. It also has antibacterial properties, making it useful for infections.
• Sore Throat
The antibacterial properties in apple cider vinegar may be useful for sore throats as well. Gargle with a mixture of about one-third cup of apple cider vinegar mixed with warm water as needed.
• Digestion and Acid Reflux
Acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water daily. The pectin in apple cider vinegar may also help to soothe intestinal spasms.
• Skin Irritations
Apple cider vinegar works for a variety of skin ailments, from bug bites to poison ivy to sunburn. You can either apply it directly to the irritated area or try soaking in a bath with about one cup of vinegar added.
• Warts
Topical application of apple cider vinegar may help remove warts, likely because of the high levels of acetic acid it contains. You can try soaking a cotton ball in vinegar and applying it to the wart, covered, overnight.
• Energy Boost
Apple cider vinegar contains potassium and enzymes to help banish fatigue. Plus, its amino acids may help prevent the buildup of lactic acid in your body, further preventing fatigue.

FOODS FOR A GOOD COMPLEXION

I'm posting this as a reminder to myself to take heed of my own advice.  My skin fluctuates from clear to depressingly awful over the course of a week and back again that I need to start doing more.  I know what to do, it's just putting it into practise.

When it comes to your skin, beauty is more than skin-deep. What you eat has a lot to do with the appearance of your complexion, and a number of skin problems, such as acne, can be cleared up simply by altering your diet.
As a general rule, a diet high in fresh vegetables, which are rich in bioflavanoids, and plenty of  omega 3 will lay the foundation for a healthy, youthful complexion.  Certain nutrients also have protective benefits, helping you ward off the damage caused by exposure to the elements.
Take heed, loading up on certain skin-clearing foods while still eating some of the crap will likely not make a significant impact.
For example, insulin and leptin resistance are major accelerants of the ageing processes, which affect both your inside and outside, so it’s important to keep your insulin and leptin levels low if you want to maintain a youthful look — not to mention good health.
The best way to do this is by reducing or eliminating processed foods, as they’re high in refined sugar, processed fructose, trans fats, processed salt, and other detrimental ingredients also known as crap.
Drugs and booze are also  enemies of a glowing complexion, and pasteurised dairy products are sometimes to blame for skin ailments.

Healthy Fats Promote Beautiful Skin

An excellent way you can use to improve your skin health is to make sure you are getting enough omega-3 fats.  Fish has always been the No. 1 source of animal-based omega-3, but due to heavy pollution, this might be counter productive.  You want to make sure you’re getting the cleanest fish possible.
Fish high in omega-3 while being low in toxins like mercury include wild-caught Alaskan salmon (not Atlantic salmon, which is typically farmed), and small fatty fish like sardines and anchovies. Another option is to take a high quality animal-based omega-3 supplement, such as krill oil or wild Alaskan salmon oil.
Both of these have the added advantage of naturally occurring astaxanthin, which helps protect your skin against UV radiation damage. Other healthy fats include coconut oil, avocado, olives and olive oil, and raw nuts. Macadamia and pecans contain the most healthy fat while being low in carbs and protein.
Brazil nuts are another good choice as they’re also a good source of selenium, which can help protect against sun damage and age spots.

For Radiant Skin, Boost Your Vegetable Intake

Vegetables are high in both water and nutrients (including essential minerals), they also make the detox systems of the body operate better.
For example, healthy liver function (if you remember from last weeks newsletter) is supported by dark green leafy veggies such as kale, spinach and broccoli. Aim for a wide variety of veggies in different colours for the widest variety of nutrients and antioxidants.
Orange-red vegetables such as carrots, sweet potatoes (yay I'm just getting into these), pumpkin and red peppers are particularly rich in beta-carotene. Your body converts beta-carotene into vitamin A, which prevents cell damage and premature ageing.  Spinach and other leafy greens provide lots of vitamin A, too.
Leafy greens like spinach, kale, and Swiss chard also provide lutein and zeaxanthin. These antioxidants are perhaps most well-known for their eye benefits, but they also benefit your skin.

Vitamin C Promotes Tighter, Clearer Skin

Vitamin C aids in your body's production of collagen, which is the protein that forms the building blocks of your skin. Collagen breakdown can leave your skin saggy, and vitamin C can help tighten it back up. It also helps with skin healing, if you’re struggling with any kind of skin problems.
Foods high in vitamin C include citrus fruits, papaya, kiwi, strawberries, red bell peppers, broccoli, and sprouts. Citrus fruits also contain limonene which can be a defence against cancer.

Other Vitamins That Reduce Your Risk of Skin Cancer

Besides vitamin C, vitamins D and B3 have also been shown to provide valuable protection against skin damage and skin cancer. Vitamin D, which is metabolised when UV rays strike your skin, has actually been shown to reduce your risk of melanoma — the deadliest form or skin cancer.

Green Tea and Dark Chocolate Also Boost Skin Health

Besides staying well-hydrated by drinking plenty of  water, adding some green tea to your routine may give your skin a healthy boost. An excellent source of antioxidants and alkaloids, green tea is packed with vitamins A, D, E, C, B, B5, H, and K, manganese and other beneficial minerals such as chromium, zinc, and selenium.  To boost the benefits of green tea even further, add a squirt of lemon juice to your cup.
Dark chocolate is another source of  antioxidants.  Cocoa flavanols give a boost to skin hydration and improve blood circulation.
For maximum health benefits, I now cook with raw cacao instead of cocoa powder which is actually bitter, not sweet. If too bitter, opt for the darkest chocolate you can tolerate, ideally 70 percent cacao or higher. Milk chocolate is rubbish to be honest, as the sugar content is too high and outweighs any benefits from the few polyphenols in it.

Nourish Your Gut For Clearer Skin

 Fermented or cultured  foods help promote the growth of friendly intestinal bacteria and aid healthy digestion. They also support healthy immune function, and increase B vitamins, omega-3, digestive enzymes, lactase and lactic acid, and other immune chemicals that fight off harmful bacteria.
Your skin can actually offer a rather clear picture of your gut health. Emotional stress is proven to exacerbate acne, (my  main cause of having a pizza face at times) and your gut bacteria are proven to impact your emotions. Your gut microflora may also influence your skin more directly, as signals from gut microorganisms are sent throughout your body and interact with organisms present in skin and gut mucus.
Poor diet is a major factor in the cause of acne, and this links in with the gut connection. When you eat non-vegetables carbs and sugar, it causes a surge of insulin in the body.
This can lead to an excess of male hormones, which cause your pores to secrete sebum that attracts acne-promoting bacteria.

Refined carbs will also increase inflammation in your body, which may trigger acne, and at the same time they will also wreak havoc with gut bacteria.

Certainly a lot to take on board today, I hope some of it makes sense if you feel a bit bamboozled with facts.

Take care, til next week