HOW MUCH SLEEP DO YOU NEED?

Good morning folks,

Are you finding the darker mornings and evenings are making you more sleepy or is it me?  Recently I've been able to sit down with the tv on, particularly after eating and BOOM, the next thing I know the show I was watching has ended and there's saliva dribbling down my chin.  Or is it because my day starts at 4.30 to let Xena out and ends about 11pm when I go to bed.  All my efforts to try and get to bed earlier always fail no matter how hard I try so is taking a "nana nap" in the day really a bad thing?  I've included an article from dailyburn.com about how much sleep we should be having, see how you measure up, I think, after reading it, I'm doomed!!  Apologies for the American spelling

HOW MUCH SLEEP DO YOU NEED?

 That old wisdom about getting a solid eight hours of sleep per night? Not exactly true. In fact, the amount of sleep you need is totally unique to you — and may not necessarily be 8 straight hours. According to a wide variety of studies, the average optimal amount of sleep across the whole population is actually closer to seven hours nightly.

Generally speaking, the proper amount of sleep is the amount that allows the individual to wake refreshed and to remain alert throughout the day without the need for caffeine or other stimulants,” says Dr. Nathaniel Watson, a leading sleep expert. "At the moment we recommend seven to nine hours per night"

Studies provide a range of much more colorful answers, though. One frequently cited 20 year study completed in 2002 analyzed self-reported sleep logs and found that those individuals who were asleep for seven hours per night lived longer than those who slept eight hours or more. Of course, correlation doesn’t necessarily mean causation. According to Dr. Watson, “Long sleep may be a surrogate marker of poor health.” In other words, study subjects’ poor health may be what’s causing their excessive bedtime routine, not vice versa.
Another more recent study, which focused on cognitive abilities in women 70 or older, reached a familiar conclusion: Sleeping nine hours or more was just as harmful as sleeping five or less. A study of a broader section of the population, based on data from Luminosity, also found that cognitive performance peaked at about seven hours — but dropped off more slowly after seven hours than the former research suggests.
Similarly, scientists have found that for troubled sleepers (including some elderly populations and those suffering from insomnia), it can make sense to restrict sleep to less than seven-and-a-half hours per night. “Conversely, spending excessive time in bed can elicit daytime lethargy and exacerbate sleep fragmentation,” they state.

All that said, it’s still hard to generalize the optimal amount of zzz’s. “It’s important we note that no study will tell an individual exactly how much sleep they personally need — we can’t take these studies and make individual recommendations,” says Dr. Watson. Keep in mind that much of the scientific research involved self-reported data, considered narrow populations or examined sleep patterns of those with known sleep disorders like insomnia.
Dr. Watson suggests using an upcoming vacation to figure out the correct amount of sleep for you. “Try going to bed around the same time each night and waking up without an alarm clock for several days.” After a week of regular bedtimes and unlimited sleeping in, you should land on your ideal amount of sleep, which is likely to fall in the seven to nine hour range. (It’s important to keep in mind that this kind of sleep experimentation doesn’t necessarily work on a weekend. Dr. Watson points out, “The first few nights … you may sleep eight to nine hours if you’ve been extra tired or sleep deprived from the week.”)
However, if you’re a long snoozer (and you don’t experience insomnia or any other bedtime disorders), you shouldn’t stress the potential negatives of over-sleeping. “I would not recommend that anyone achieving eight or nine hours of sleep reduce the amount they’re currently getting,” warns Dr. Watson, especially if you’re functioning well throughout the day with lots of energy and little lethargy.

Athletes who put high demands on their bodies should also tune in closely. Active individuals will need more sleep since functions like tissue repair and protein synthesis(key to restoring the body after a taxing workout) mostly take place during sleep.
Wishing you needed less time out cold? Unfortunately, your bedtime necessities are hard to change. “There is no way to decrease the amount of sleep you need – this is largely determined by genetics,” says Dr. Watson. If you feel the most on your game after eight and a half hours of sleep, that’s just the reality.
The best way to get the most out of your sleep — especially important when it comes to recovery and training — is to simply get better sleep. Avoid alcohol whenever possible as it can throw off your routine hours. Also try to steer clear of caffeine or other sleep-disrupting meds at least six hours before your head plans to hit the pillow. Lastly, know that sticking to a regular sleep-wake schedule is the best way to avoid feeling sluggish.

Til next week
MB

First class launches with more to follow

Ok, as promised here's the FP latest.  This Wednesday is the free trial class which was full in just under an hour of announcing the day and time, which was very nice to see.  The 1st 6 week block will start on Wednesday October 12 at The Riverside and run weekly until Nov 16th.  Price will be £30 for the block to be paid in full up front.  Cash, cheque, paypal etc all gratefully accepted or contact me for details of a bank transfer.  Leading up to Xmas, I think a more flexible approach of pay per session to allow participants more freedom to fit in shopping, work parties and the like before a new block starts in January.  Participants would need to book in advance for these stand alone classes
 
Fitness Pilates is a complimentary class aimed at all levels, ages and abilities. It is general level incorporating  basic Pilates techniques and exercises in a non intimidating and easy to follow way.

Also for January, I've been toying with a weekly, more dynamic yet low impact, interval based FP session to fit in with all our new years resolutions to get fit and lose weight.  It's more likely to run on a Monday evening, keep your ears and eyes open for more developments.

If you have any questions or would like more info, then please don't hesitate to contact me via the usual channels.

For those of you amongst you who like to be super organised and spread the cost of Xmas and time preparing for it over a longer time, please take a look at my Neal's Yard online store, where there are some great gift sets available as well as various offers on selected bath & skincare lines.  The link will take you safely to the store. http://uk.nyrorganic.com/shop/jamesmichaelbond

And last but by no means least, regardless of my talk of Fitness Pilates and Neal's Yard, I am indeed still available for Massage, Facial Treatments & Hopi Ear Candles as normal.

Til next week
MB

Fitness Pilates is here

Good morning folks,


Well, by whatever higher power was in my corner last weekend, I did indeed pass this course so am on track to be able to deliver this at The Riverside in the very near future.  I have a test group lined up to go through the logistics of being in the big Room 2 and to allow me to get used to the exercises in the clinical setting.  Sessions when they go live will be catered for a maximum of 4-5 persons.  Interest has been very high so it'll be a case of book on quick or lose out.  Just need to finalise days and times with Riverside then I can get the paypal payment system up and running or pay by card when you see me when I have my payment machine with me.

Here is a bit more about Fitness Pilates, shamelessly poached from the website

What is Fitness Pilates 
Fitness Pilates is a modern, research based group fitness class created for the apparently healthy adult. It is neither remedial, clinical nor is it designed for rehabilitation. Fitness Pilates utilises all of the principals and includes many of the mat work exercises in traditional Pilates, but offers modifications, diversifications and updated exercise prescription to provide a controlled body conditioning program appropriate for the general public.

Fitness Pilates is a complimentary class aimed at all levels, ages and abilities. It is general level incorporating  basic Pilates techniques and exercises in a non intimidating and easy to follow way.

If you have any questions or would like more info, then please don't hesitate to contact me via the usual channels.

Til next week
MB

STOCK UP ON GARLIC FOR GOOD HEALTH

Just a short one this week, as I've been busy with funerals, Fitness Pilates training and getting caught up with all the Paralympics and US Open Tennis on tv.  Just to let you know that there will be no appointments this coming Saturday as I'm away at a fitness event in Saturday....so by Sunday I may be taking to my bed, sore & broken and in need of massage therapy myself.

Depending on how the FP pans out(eg if I pass it) I'll be popping up more details asap.

We've all over indulged on spicy curries I'm sure and still been able to taste the spices the next day, or been stuck in a crowded lift, bus or train with the all consuming smell of garlic leeching out of someone's pores making you want to gasp for air, but did you realise how beneficial garlic is to our health?  

Garlic is such a wonderfully versatile food and is part of a family of foods that include onions, shallots & leeks.

It is widely recognised now the health benefits of garlic in promoting the well being of the immune system, the heart, and its antioxidant properties in maintaining a good circulatory system.  Garlic also stimulates our natural immune system by enhancing the cells vital to fighting infection & disease.  Studies also suggest that garlic can help lower our levels of cholesterol in the blood.

Garlic contains geranium, known as an anti cancer agent, and has been shown to retard the growth of tumors  in human test subjects.  If you suffer with high or low blood pressure, Garlic can help balance out these extremes. In addition, it stimulates the production of substances in the arterial walls of blood vessels, that causes them to relax, which helps prevent arteriosclerosis so reducing the risk of heart attacks & strokes.  Prevention of this condition can also help males suffering with erectile dysfunction & impotence due to the improved level of blood circulation through the body.

Garlic also helps regulate blood sugar levels and is ideal for ridding the body of parasites in the gut.  Garlic is also packed with protein, potassium, Vitamin A, B, B2, C, calcium & zinc.  Garlic aids in the process of removal of harmful free radicals in the body and also increases the production of bile to help reduce fats in the liver.

Until next week, stay safe

Drink lemon water to improve your health

What drink is stupidly cheap to make, keeps skin glowing, aids in digestion, can help you lose weight and is packed with vitamin C? No not some sugar laden squash from the pound shop but something far more natural.  Lemon water.  Squeeze the juice of 1  lemon into your favourite type of water, and boom you're sorted.  So simple.

While those in the know have been gulping down citrus-flavoured water for ages, some lemon water benefits have just begun making the rounds on the health and fitness circuit in recent months. But is it really all true or just a load of old rubbish?

Lemons are loaded with vitamin C, potassium, magnesium & copper but there are 5 benefits to drinking them that you might not be familiar with.

Aids in digestion and detoxification

Because lemon juice’s atomic structure is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Lemon water also helps relieve indigestion or ease an upset stomach.
The acids found in lemon juice also encourage your body to process the healthy nutrients in your food far more slowly. This extended absorption time means insulin levels remain steady and you get more nutrients out of the foods you eat which means less bloating. Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins. Because it’s a mild diuretic, you might find yourself needing a wee more often which also gets rid of unwanted toxins. All of this helps detox body & skin.

You'll also have a bumper supply of Vitamin C, good to fend off coughs and sneezes as it helps strengthen our autoimmune system.  The high levels of Vitamin C also help fight free radicals leading to a clearer skin, improved collagen production leading to a a smoothing out of fine lines and wrinkles.

Regularly sipping on lemon water can help you shed those unwanted pounds. That’s because lemons contain pectin, a form of fibre found in fruits.  Pectin helps you feel fuller for longer making you less likely to snack on less than ideal foods. Lemon water helps your body stay hydrated, improving your mood & concentration.
Try and avoid that early morning caffeine hit from something from Starbucks, lemon water can give energy levels a boost  without the caffeine crash.
Additionally, just the scent of a lemon has been found to reduce a person's stress levels and improve feelings of happiness and well-being.

Let me know how you get on

Until next week, stay safe

What is a knot?

Here is a question I've been asked often of late

Basically a knot is position on muscle fibre that has repeatedly been over contracting  due to bad posture, faulty biomechanics or overuse.  Healthy muscle fibres should move across each other like sheets of silk or satin.  Stress, and chronic dehydration can also cause muscles to become knotty as the fibres lose their inherent flexibility and mobility.  The knot forms on the overly tense muscle causing pain & discomfort, blocking blood flow to the area and the removal of waste products from surrounding tissues and cells, causing these to back up, like an accident on a busy road with cars stuck behind it.

Knots are very common but that doesn't mean they are harmless or normal.  Chronic stress can lead to micro tearing of muscle fibres causing scar tissue.  If left untreated, the muscles fibres continue to lose their elasticity causing, yes you guessed it, even more knots.  That's why I also recommend regular massage treatments to maintain, literally, YOUR good health, flexibility and range of movement.  

Until next week, stay safe

Try these foods to reduce stress

Therapeutic, relaxing or deep tissue massage, skin treatments to address ageing, problematic complexions, hopi ear candles, Relaxology, corporate massage and wellbeing at home events and more. For all treatments details and prices, please visit my blog by following this link http://bit.ly/1tk17xQ  Good morning folks, Just a few points to bring up this week.  I've made a few changes to my treatment blog, one or 2 things have been removed or altered including availability times.  To be up to date, I invite you to visit the page via the link beneath the logo (the bitly one) With the C word hovering in the ether (and I've already seen shops and restaurants reminding us to book Xmas lunches etc), may I refresh your memories that I offer my services at small gatherings eg family get together, "pamper" parties, a max of 4-6 people within the city boundary ONLY.  So if you're thinking of having a few friends round, consider having a massage therapist in your conservatory to add something different to your proceedings.  Again, the details are via the link below the logo. I make my apologies in advance, but please be aware that if you have an appointment already booked with me over the next 2 weeks, I may have to contact you and reschedule.  Unfortunately, my grandfather died in the early hours of Thursday morning at the age of 105 (would've been 106 in Oct) and at the time of writing (Friday), I have yet to receive word of the date and time of the funeral.  I hope you understand if I have to reschedule you. WHICH FOODS SHOULD WE CHOOSE TO REDUCE STRESS?   How foods can relieve stress Stress can cause headaches, insomnia and anxiety, but but by eating certain foods, the effects can be reduced or relieved. Anti stress B vitamins;  Stress puts a lot of pressure on the fight or flight hormone, Adrenaline, but B vitamins support their function and help reduce stress levels.  Primarily vitamin B5 & B6, which can be found in wholegrains, dairy, liver, dark leafy vegetables, shellfish, wholegrains & soya beans. Antioxidants;  these fight the free radicals created by high levels of stress in the body that have been shown to cause premature ageing, cellular damage and mental impairment. Vitamin E found in nuts & seeds, Selenium in shellfish, wholegrains and nuts, Zinc in oysters, ginger & seeds, Vitamin A and Carotene found in fish oils, egg yolk, orange/yellow fruit and veg. Vitamin C;  is essential for peak adrenal gland performance & is also a good antioxidant.  Eat more Vitamin C rich foods when stressed, as the body requires more of it during these periods and the body cannot store Vitamin C within itself. Fruit, vegetables, berries, tomatoes. Magnesium, calcium, potassium;  Magnesium & calcium both become depleted during stressful periods.  Increasing their intake will help with insomnia, tiredness, restlessness, irritability and mental fatigue. Magnesium - wheatgerm, wholegrains & nuts. Calcium - dairy produce, green leafy veg, can induce a calming effect. Potassium - celery, avocado ward off mental confusion & depression. Chromium & slow release carbs;  Following the adrenaline rush brought on by stress, the body then goes through an energy slump.  To help combat this eat complex carbs such as wholegrains, beans, lentils as these release energy gradually and aid in the mood boosting hormone serotonin.  Chromium found in yeast, wholegrain bread, potatoes, chicken, lamb, green peppers, balances out blood sugar levels. Common stress busting foods!   Banana - rich in potassium and carbs, are perfect for keeping energy levels high and stress levels low. Tomatoes; rich in vitamin C, beta carotene and potassium.  Also contain lycopene which is thought to help protect from cancer. Chicken - chromium balances blood sugar levels Eggs - boost levels of vitamin B and chromium Pumpkin - Source of Vitamin A and beta carotene, a good antioxidant. Potatoes & Lentils - complex carbohydrate slowly releases its energy and helps in the production of serotonin. Cherries - great source of Vitamin c to ward off free radicals. Salmon - an oily fish, is a good source of vitamins A & B. Cauliflower - Vitamin C & potassium, both are depleted by stressful episodes. Peas - good source of Vitamin B Broccoli - Good source of Vitamin A & potassium for healthy nerves Until next week, stay safe MB Facebook Twitter My Blog Email Instagram How many times have I heard this? :) Coming soon; Fitness Pilates utilises all of the principals and includes many of the mat work exercises in traditional Pilates, but offers modifications, diversifications and updated exercise prescription to provide a controlled body conditioning program appropriate for the general public. This program will complement the benefits of regular massage treatments and can be introduced into a treatment proper.  1 to 1 sessions and small group training.  For more info or to express an interest, call or text me 07794084666 Subscribe Share Tweet Forward Copyright © 2016 Synergy Therapies, All rights reserved. Our mailing address is: 2 Glaramara Close NG2 1LD synergy_therapies@icloud.com unsubscribe from this list    update subscription preferences

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