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