Monday, 3 August 2020

Quick guide to Vitamin C

It is also known as Ascorbic Acid

It is water soluble - and easily absorbed into our blood streams. However, it also means the body
removes it easily and therefore you need to include this nutrient in your daily dietary intake.

It contributes to the normal health and function of bones, teeth, cartilage, gums, skin, blood vessels.

Vitamin C deficiency is known as scurvy.

You should always consult a medical professional before taking vitamin supplements as certain medicines. like Niacin, prescribed hormones, as well as medications for blood clotting, and some anti-depressants shouldn’t be combined with a high dose of vitamin C. Be aware.

Humans, primates and guinea pigs are the only mammals unable to produce their own vitamin C. We get it all from our diets.

Too much vitamin C can have unpleasant side effects including diarrhea, nausea, and heartburn.

Best sources of Vitamin C are vegetables and fruits. Another reason to include them in your daily nutrition.

Saturday, 1 August 2020

Saturday 1st August 2020 - determined to put two entries a day on from tomorrow

Hello everyone.

A couple of months ago - on the 31st May - I said I would start making daily entries on this blog, that we promote in our health packs.  We have a lot of fantastic entries, covering a range of subjects, around Mind-set, Nutrition, Exercise and Routine already.

Instead I got focused on our health packs, and have contributed little here since then. This will change in August.  I have been seriously neglectful. And there is so much info to add.

Look out for more blog pieces on studies and research, as well as guidance and facts.

Thanks to everyone who comes onto the blog.  Please keep supporting us.

Yay!!!  Lazza

Saturday, 6 June 2020

Running can drop your heart age: Research here

How running is good for the heart health - LifeProviDR

At the moment I am slightly frustrated as I have a torn meniscus in my right knee (cartilage), and that has stopped me running (or jogging). And for someone who has played a lot of football and cricket, I have found it troubling.

And now a study has suggested that taking up running can make your heart four years younger!

Experts from University College London and Barts Health NHS Trust, who published their findings in the Journal of the American College of Cardiology, found six months of training for a marathon can significantly reduce blood vessel stiffness and blood pressure. Amonst the 138 participants, older, slower runners - half of whom were men - saw the most benefit.  Apparently, blood vessel stiffness is a normal part of getting old.  They also found "vascular age" - a key m,easure of heart health - fell by four years.

Dr. Charlotte Manisty said the benefits were clear for all the participants, whose average age was 37. She said the study showed the importance of lifestyle changes to slowing age-related health risks and it was "never too late".

Professor Metin Avkiran, from the British Heart Foundation, said: "keeping active reduces your risk of having a heart attack or stroke and cuts your chances of an early death"

It should be said that you do not need to be training for a marathon to reap these benefits. More is great, but every bit counts.  As they say; "something is always better than nothing".

Sunday, 31 May 2020

apologies for no entries for five weeks

Just want to drop a quick note to say - we are resuming normal blog entries from tomorrow.
Monday 1 June 2020

because we have been designing and producing weekly mental health packs - and will continue to do so - this has taken a back burner.

but from 1 june we will be back with entries around mind-set, health, nutrition, health and routine to keep you informed with current studies and research, and guiding information.

thank you for your patience.


Sunday, 26 April 2020

Dealing with unhealthy thoughts - unrealistic beliefs

How can I be more relaxed and enjoy life better in spite of tough ...

This is a time when we need to stay positive and destress. And this can come from our own demands on ourselves, and what we expect from others.

Having inflexible demands usually makes the form of words such as "must" and "mustn't", or "should" and "shouldn't".  Think of it as a little unbreakable law you have in your head. Using these words can add pressure and cause problems.

For example - you might believe "everybody must respect me."  "Everyone must like my cooking."  "You should like this film because I do."

In reality, not everyone is going to respect you, or enjoy your food. If yo have this belief, you are probably going to kick off rach and ever time you feel disrespected.  We can apply this to everything. Behind our outbursts, anxieties and depressions, there is always a demand for something.

So what is the answer?
Instead, you can state what you would like to happen, while also accepting that it does not have to happen.  So instead of saying that everyone should enjoy your cooking, you say "I would prefer it if everyone enjoyed my cooking, but it does not have to be the case." This allows for reality as not everyone has the same tastes. If you do this, you are more likely to communicate frustrations effectively - or simply let it go, as it is not that big a deal.

Why do we feel the need for everything to be the way we want it to be?  It is good to want the best for ourselves, but we need to appreciate the needs of others too. Ask yourself why you feel something is so important that you want everyone else to want it the same way you do?  If this lockdown has taught us anything, it is that life is precious, that every day is an opportunity to broaden our knowledge, and that friendships are crucial for our social life.  We need to start relaxing, listening, and communicating better.  Life is too short for unrealistic beliefs.

Thursday, 23 April 2020

Why should we stretch? There are many health benefits.

25,933 Stretch Cliparts, Stock Vector And Royalty Free Stretch ...

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion

This is a challenging time for us all, but we can take advantage. One way is to look at our physical activity levels, and improve our fitness, exercise, and overall health.

There are a lot more joggers out in the parks and streets, and even the Government recognise the significant benefits of getting an hour's outdoor exercise (which can be walking, cycling, jogging, and even high intensity exercise). We all need to try and find a way to get slightly breathless from exercise, or even build up a sweat - which is not important, but useful.

We must not forget the importance of stretching.  It isn't a must you stretch before exercise, but it can help your body to become more pliable, warm up the muscles and help decrease the chance of injuries.

What are other benefits?

Can help relieve Stress
Stretching soon after waking up can help jump start the mind and body, loosening tight muscles, and this helps the muscles relax and increase blood flow.  It also encourages the release of endorphins, providing a sense of calm and euphoria. It has been shown that stretching before bed can even provide you a more comfortable sleeping experience.

Corrects Posture
Stretching can help with posture by lengthening tight muscles that pull areas of your body away from their intended position and keeping your muscles loose.
By stretching the muscles of the lower back, chest and shoulders, you can keep the spine in better alignment and improve overall posture by relieving aches and pains. With reduced pain, there is a reduced desire to hunch or slouch.

Increase Stamina
Stretching loosens your muscles and tendons which relieves muscle fatigue and increases blood flow. The longer you exercise the more energy you burn, typically causing one to grow fatigued.  With stretching you can delay the onset of muscles fatigue by ensuring oxygen is efficiently flowing through your blood, thereby increasing your endurance.

Increase Blood Flow
Not only will stretching help reduce post-workout soreness and shorted recovery time, it will improve overall health.
Greater blood circulation helps promote cell growth and organ function. The heart rate will also lower since it does not have to work as hard and blood pressure will become more even and consistent.

Raise Energy Levels
It might help to get out of your seat and do a few good stretches for a boost of energy, helping your mind and body be more alert.
Muscles tighten when we get tired and that makes us feel even more lethargic.  So you are encouraged to stand up and do some stretches. It will help you to quickly and efficiently revitalize your energy levels.

Improve performance
If your muscles are already contracted because you have not stretched, then they will be less effective during exercise.
Regular stretching will relax all of your muscles and therefore enable them to be more available for exercise.

Different kinds of stretching that Healthy Minds, Healthy Bods has promoted in its classes through our Fully Qualified Personal Trainer, Dean.
We normally start with Dynamic Stretching. They are active movement, are meant to help get the body moving and warmed up, and are not help for any length of time.
We would normally finish with Static stretching where they are held for a length of time.There are different opinions of how long people should hold them, but the general consensus is a minimum of 10 seconds and, depending on how tight muscles could be, they could be held for longer.

It is advised to warm up before exercise if you have been idle beforehand. However, if you have walked to a session it is not as important.

We hope this has been interesting. Do allow yourself to research more if you would like.

Monday, 20 April 2020

Why are nuts so good for you - let's take a peek

Worldwide, 74% of irrigated nuts are produced under water stress ...

Many of us enjoy all kinds of nuts.  Some argue about the calories contact, and yes they can be high.  But a handful of nuts a day can be very beneficial for your overall health.

Nuts are rich in heart-healthy polyunsaturated fats and monounsaturated fats, which lower the LDL (or "bad") cholesterol, plus they are a good source of phytosterois, compounds that help lower blood cholesterol

Recent research shows eating a handful of walnuts a day can help keep the elderly brain healthy.  Walnuts contain high levels of Omega-3 fatty acids and polyphenols, which counteract oxidative stress and inflammation - the things that increase brain function.  The combination of healthy fats, protein, and fibre in walnuts helps to increase satisfaction and fullness.

If you suffer from Diabetes or high blood sugar levels, adding almonds to your diet, say experts.  The nuts can lower the rise of blood sugar that happens after you eat a meal as much as 30 per cent in those with Diabetes.
A bad sleeper? Almonds can also help you sleep better thanks to high levels of Magnesium.
Almonds are among the world's best sources of Vitamin E.

Now, we don't mean when they are wrapped up in chocolates like Ferrero Rocher or Quality Street, and they do have other uses than making Nutella. Hazelnuts are highly anti-inflammatory with one study finding that a diet rich in this nut variety reduced total cholesterol thanks to high levels of unsaturated fats.
Because they are rich in unsaturated fats (mostly oleic acid), high in Magnesium, Calcium, and Vitamins B and E, hazelnuts are good for your heart, help reduce the risk of some cancers, and aid in muscle, skin, bone, joint and digestive health.

Are Nuts Fruits?

This is actually one of my favourite flavours of ice-cream, but I am guessing that is not really what they mean. However, Pistachios are a great source of healthy fats, fibre, protein, antioxidants, and various nutrients, including Vitamin B6 and Thiamine.  Thanks to all this, they can help to lower cholesterol and blood sugar, as well as boost eye and blood vessel health.

Brazil Nuts
These are ideal for Thyroid function. They are a terrific source of the mineral Selenium, which we need in order to produce the thyroid hormone.  High levels of Selenium in the nut also help to support immunity and helps wounds to heal quicker.

One of the world's favourite nuts, used in chocolate bars, cakes, or even just as a bar snack. And it can be good for you. Studies found that women who ate Peanut Butter more than five times a week had lower rates of Type 2 Diabetes. Alongside this, Asthma and allergic disease rates have been found to be lower in children of mothers who ate peanuts once or more per week during pregnancy.
When I went on a residential bootcamp a few years ago, they would use Peanut Butter as a snack during the morning with Pitta bread.  But do choose the ones with very high (98-99%) peanut content. I know they are more expensive, but have less oil.

HMHB says:
We picked 6 varieties, but we could have added many more. A portion of nuts is usually a handful. Don't go munching your way through a whole packet. Try to avoid flavoured or salted nuts. Go for the plain, natural nuts to keep it healthy.  I sometimes make bread, and put nuts into that mix.
Why not try out some you maybe don't normally have. Create a mix that you can have a handful a day.  Food/snacks are there to be enjoyed, within reason.