Health Hints

by Martin Feaver, lifestylexperts advisor

HealthHints

June 2008 - Stretching makes you look better and exercise makes you younger! Developmental stretching - where you hold a stretch for 20- 30 seconds - allows time for muscles to lengthen and relax, giving you a longer, leaner appearance. And scientists at King's College London have found that three hours of exercise each week can knock off a decade off the cells that make up your body compared to people who exercise for under 15 minutes each week. More exercise please?!

May 2008 - Feeling a bit blue despite the sunshine? Then get walking. Research shows that 30 minutes aerobic exercise 3 to 5 times a week has the same or better effect on depression than drugs, regularly reducing symptoms by nearly 50 per cent.

April 2008 - Take time out by eating an orange for breakfast! By sitting at a table and peeling an orange you have to stop and relax during the morning rush to get to work. You also get one of your 'five a day', avoid tooth erosion from the acid in your carton fruit juice and increase your fibre intake. Time to head off to the shops?

February's Health Hint - Weight training for ladies is one of the best ways to improve your body shape, boost your confidence and improve your mood  after the Christmas excesses - and it doesn't mean you end up with huge muscles. Check your technique with a professional personal trainer or instructor to get the most out of your exercise time and avoid injury.

January's Health Hint - After the disruption of Christmas, now is the perfect time to build exercise into your day - before you slip into the old routine of not having exercise as part of your day. Even better put your trainers and exercise gear beside your bed so you put those on first rather than a dressing gown - it will inspire you and you have one less hurdle to overcome to start your exercise!

December's Health Hint - Keeping the weight off over Christmas means having a snack before you arrive at a Christmas party, walking away from the buffet rather than standing beside it and drinking water to avoid over indulging

November 2007 - If you tend to lack motivation to exercise try this. Walk 30 minutes each day and then call a friend. The phone call is crucial and a real commitment. Find a person that's supportive and won't nag you but will call you if you haven't called. Women tend to be better at being your buddy in this case.

October 2007 - Something to ponder as you sit at your PC. Latest research shows sitting motionless at a computer for hours can lead to deep vein thrombosis or 'e-thrombosis'. To prevent this take a screen break every hour to get a drink and avoid crossing your legs or awkward leg postures as you are working.

September 2007 - With an abundance of food in our society its surprising you can eat and yet be malnourished! Empty calories from easily available processed, sugary foods and drinks may satisfy your appetite temporarily but contain few of the necessary and essential nutrients for an active, healthy lifestyle. Get colour on your plate with a well balanced diet including fruit and vegetables, check food and drink labels for hidden sugars - often listed by one of these other names: sucrose, glucose, fructose dextrose, maltose, honey, raw syrup, hydrolysed starch, invert sugar and molasses - and the amount of salt or sodium. The salt we sprinkle on our food from salt cellars accounts for only 10%-15% of our intake with processed foods thought to account for around 75% of the average person's salt intake! Time to get reading.

July 2007 - Lose the belly fat! This fat pushes on your kidneys telling them to increase your blood pressure. Lose the fat through exercise, diet and less salt and the pressure is off - or at least reduced. Looks better as well.

June 2007- Being active daily can have dramatic results on your health and fitness levels. For instance getting off the bus a stop early twice a day could count for half your recommended daily exercise of 30 minutes, taking the stairs burns as many calories as jogging for the same amount of time and regular cycling can give you a fitness level of a person ten years younger! Where can you burn your extra calories

March 2007 - Now is the time to make your 2007 New Year's Resolution to be fitter, healthier and leaner. The stronger sunshine, lighter mornings and evenings will give you more energy, help you stay motivated and make it easier to achieve the results you are aiming for.

February 2007 - The most effective way to lose weight is to plan you meals rather than shop without a list! In the long run it saves you time, money and improves your waist line! A food planner can be downloaded from here

January 2006 - Be gentle on yourself. At this time of year exercise when you feel like it and make sure you get outside as much as possible. You will reap the benefits when you start your full exercise programme in mid February.

February 2006 - A new year and that could mean a new job or career. Remember if you do a job you love you will never do a day's work in your life.

March 2006 - Its been grey since the beginning of the year, with the days of spring starting make time for a walk outside - it will lift your spirits and mood!

April 2006 - Now is the time of year your body wants to shed body fat. Start moving, check your diet and use the lighter evenings to add activity time - you will feel so alive!

May 2006 - 1 in 5 people develops a cold within a week of flying due to the bacteria and viruses being re circulated in cabin air. To protect yourself wash your hands frequently and drink plenty of water to prevent nasal passages drying out. Germs love a dry nose!

June 2006 – A hot car is not just a danger to pets left in it during hot weather. Heat releases volatile organic compounds (VOCs) from the glue, paint, vinyl and plastics used in the interior which have been linked to headaches, sore throats, nausea and drowsiness. It is even worse if your car is new – that unique new car smell is actually the VOC’s! If your car has been standing in the sun, open the windows to ventilate it before driving off

July 2006 - As you start packing your case, try on last year’s shorts or swimming costume in front of the mirror – it’s a good way to measure your body shape. If they feel or look a bit tighter or snugger than you remember be warned! Most of us let our weight creep on gradually over the years and a 37” waist for men and a 32 ” waist for women increases your risk of developing diabetes or coronary heart disease.

August 2006 – Recent research from the American College of Sports Medicine show that short bouts of exercise are more effective than continuous exercise at lowering fat levels in the blood stream after eating. This means that 10 minute bouts of exercise that add up to 30 minutes of exercise a day can be used to reduce the risk of heart disease and you don’t have to set aside large parts of your day to fit in your exercise!!

September 2006 – Next time you feel the steam rising in your internal pressure cooker – don’t stew, hug someone! Hugging family, friends and even pets produces comforting feelings due to the release of oxytocin. Recent research shows this hormone also lowers blood pressure as it slows the body’s response to stress – especially in women. So relax and get hugging!

October 2006 – Now is the time to start activities that get you outside during the brightest and warmest part of the day. The sunlight will boost your mood, make exercise more appealing and help keep your bones strong - Vitamin D from sunlight has an important role to play in bone production. You will feel invigorated and getting out of the central heating into the fresh air means your immune system starts to actually work again! The lunchtime walk or jog can work wonders if you are spending your day in a stuffy office and use the weekends to plan longer exercises sessions or activities in the winter sun.

November 2006 - Be brave in the run up to Christmas. Go through your Christmas card list and delete people you see daily or weekly, those you buy presents for - their message can go on the gift tag - and those who you haven't seen for two years - unless they live overseas or are close family. It will be good for you and environment.

December’s Health Hint – To beat lethargy and fatigue during the dark winter months think smell! Try burning essential oils in an oil burner - orange, petitgrain and especially grapefruit are ideal oils since they lift the spirits and stimulate the mind. Don’t forget the oils need to be added to water when used in a burner.