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

IS YOUR LIVER STRESSED?

Good morning folks,
Well it's all over and done with for another year, Xmas and New Year seem to come and go quicker and quicker each year.  Are you regretting all the over indulgence?  Do you feel like you need a new liver?

The liver is the heaviest and the second largest organ in the human body. It is probably one of the most hardworking organs of the body and performs a number of functions. It is a key player in our body’s digestive system as whatever you eat or drink passes through it.

The liver flushes out harmful toxins and wastes from the body. Hence, it is very important to take care of the liver and ensure that it is in good condition. If not taken proper care of, the liver slows down, and toxins start accumulating in the body and tissues. Luckily, whenever there is something wrong with the liver, it displays certain symptoms or warning signs that indicate that it isn’t working properly. Some people experience a sudden weight gain, and even though they try their best, they are unable to lose weight. Some of the obvious warning signs are as follows:

1. There is hormonal imbalance in the body.
2. Improper digestion of food.
3. You experience anxiety and depression quite often.
4. Constant headache.
5. Joint pains.
6. You feel lethargic.
7. Chronic fatigue.
8. Facial acne.
9. Abdominal pain.
10. Diarrhea or constipation.

Now, the next question that arises is how can you take good care of your liver, and if your liver is not functioning well, what can you do to improve its functioning? The answer to these questions is very simple. Firstly, eat food that is beneficial for your health, and secondly, bring about some positive changes in your lifestyle. Here are some tips and tricks that can help you maintain a healthy liver:

1. Drink plenty of water.
2. Eat healthy fats.
3. Go for a balanced diet that includes everything from plant proteins and meat to seeds and nuts.
4. Avoid processed foods.
5. Try to eat more of organic foods that are low in sodium and other toxic substances.
6. Refined sugar is not good for our health so try to minimise its consumption.
7. Do not cook food in inflammatory vegetable oils such as sunflower oil, corn oil or safflower oil.
8. Reduce the consumption of fructose.
9. Spinach, cabbage, parsley, chicken, and eggs are rich in amino acids. Eat more of them.
10. You should also consume foods that are rich in sulphur, such as broccoli, eggs, sprouts, garlic, etc.
11. Reduce alcohol consumption.

Til next week, take care

DON'T LET A FLEA RUIN XMAS

Are you planning on some walks in the countryside this holiday period?  are you an avid dog walker?  Without wanting to put the dampeners on everything, be aware of ticks and any bite marks on your skin after your walk.  There is an increasing trend of reported Lyme disease in this country that is caused by infected ticks and fleas.  If detected early on, recovery is quite simple, if left, long term complications can arise.
Two thirds of people who receive a bite from an infected flea/tick develop a raised red rash much like the bullseye of a dart board.  Other symptoms include flu like feelings, tiredness, muscle/joint pain, fever, stiff neck.  More serious symptoms develop weeks, months or even years later including arthritis, paralysis and other nervous system complications, heart problems and meningitis.

Check yourself or your pet after a walk in the woods, fields or park for any ticks attached to skin or fur.  If you feel any of the mentioned symptoms it is wise to get your gp to check you out.  Detection via a blood test may take several attempts over several weeks as the disease is initially undetactable in blood in the initial few weeks.  If you're found with the disease, antibiotics ar usually prescribed.  If you've left getting diagnosed for some time, it may be necessary to see a specialist in microbiology or infectious diseases.
Here are the NHS top tips to reduce your risk of catching Lyme disease.

• keeping to footpaths and avoiding long grass when out walking
• wearing appropriate clothing in tick-infested areas (a long-sleeved shirt and trousers tucked into your socks)
• wearing light-coloured fabrics that may help you spot a tick on your clothes
• using insect repellent on exposed skin
• inspecting your skin for ticks, particularly at the end of the day, including your head, neck and skin folds (armpits, groin, and waistband) – remove any ticks you find promptly
• checking your children's head and neck areas, including their scalp
• making sure ticks are not brought home on your clothes
• checking that pets do not bring ticks into your home in their fur

Now you're feeling all itchy & scratchy at the thought of ticks and fleas, I'll wish you a cheerful yuletide.