A NEW PERSPECTIVE ON HEALTH AND WELLNESS
HEALTHY READING www.healthyreading.co.uk Issue 8 £1.99
HOW TO GUIDE: Set up a healthy work station
PREVENT INFLAMMATION WITH FOOD ADOLESCENTS’ HEALTH:
THE IMPORTANCE OF MEALTIME BONDING AND MORE
MECHANICAL BACK PAIN THE CAUSES, WHAT TO LOOK OUT FOR AND WHAT TO DO
O T Y A W T A E R G E H T S K L A W C I N C I E P S I L A I C O S D N A T I EXPLORE, KEEP F
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Editor’s
Word
n With spring traditionally the season of rebirth, the appearance of flowers, the lengthening of daylight hours and new animals born, it is a time of rejuvenation. Perhaps you feel more inclined to try something new. The lengthening of daylight hours can help make you feel more motivated. After hibernating under the duvet, enjoying cosy nights in and embracing hygge, it feels like time to shake off those feelings and emerge like a butterfly from a chrysalis. This issue aims to help you do this. It has something for everyone, including a lifestyle section for women and one for men. We’ve also included something for those who want to make their lives easier, with a review on some of the ergonomic products available. For those interested in their own environment, we have included some useful suggestions for how to cope with allergens. To encourage you to get out and about we’ve also included something on sporting activities. It’s not all work though. By taking the time to read and hopefully enjoy this magazine and perhaps deciding to act upon one part, or maybe something different altogether, you will be pleasantly surprised by the outcome. For example, if you spend all your time working and tethered to your computer, but want to try to achieve a better work-life balance, rather than say you are going to do something like run a marathon (substitute anything else you would like to try) why not simply aim to get outside more often? This is more likely to be something you can achieve in a short period of time and is certainly more realistic unless you are already an experienced runner. Consider taking a hot drink of your choice to a peaceful place outside, leaving the computer and all electronic devices and phones inside. Rather than gulping your drink, savour it, inhale the aroma, enjoy the feeling of warmth. Try taking a few deep breaths and listening to the sounds around you. This can help you feel grounded and ready for the next part of your day, and by taking regular short breaks you are more focused and productivity increases. Remember you don’t have to do everything all at once, but just take small steps to help you achieve what you want. So, let’s embrace spring & spring forward!
Contents ISSUE 8
4 Mechanical back pain 6 Ergonomic life 7 Health in the workplace 8 Women´s lifestyle 10 Healthy eating 11 Adolescents health 12 60+ Prime time 13 Community and connection 14 Men´s lifestyle 16 Environmental health 17 Sports and outdoors 18 What´s On: Some dates for your diary
Paul Davies - Editor
Publishers: Healthy Reading Ltd. Editor: gabriel@healthyreading.co.uk Advertising: advertise@healthyreading.co.uk Contribute: contribute@healthyreading.co.uk Website: www.healthyreading.co.uk
Twitter: @healthyreading Facebook: fb.com/healthyreading Contributing writers: Katia Major Yoga Reading Gabriel De Carvalho Le Masseur Personnel
Disclaimer: The publisher has taken all reasonable measures to ensure the accuracy of the information in Healthy Reading and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The editor may not always agree with opinions expressed in Healthy Reading but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. The information contained in Healthy Reading magazine is not intended for the purpose of diagnosing or prescribing. Please consult your Doctor/GP before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission from the publisher.
HEALTHY READING MAGAZINE 3
MECHANICAL
Back Pain BY GABRIEL DE CARVALHO
N
early everyone suffers from back pain at some point in their lives. Statistics show in the UK alone that one in three people suffer from back pain each year. In the Western world, it accounts for more days of sick leave than any other ailment. For those people who have physical jobs, pain often occurs as a result of wear and tear, but sufferers of back pain span the complete spectrum of the workforce. Although it is common, this does not detract from the pain experienced and the debilitating impact on life. Mechanical back pain typically refers to lower back pain associated with the vertebrae, the joints and surrounding soft tissue. Essentially, it is pain caused through the movement of the spinal column. Very often, mechanical lower back pain occurs as a result of direct trauma injury but could be caused through sudden strain or stress resulting in additional usage of the muscles that support the vertebral column. Pain from this kind of injury can often radiate outwards like ripples on a pond, affecting other areas including the shoulders, neck, hips and knees. This type of back pain can be categorised as below: Acute Pain is present for less than 4 to 6 weeks, and usually sufferers require little to no treatment. Sub- acute Pain lasts longer than 4 to 6 weeks and requires further investigation.
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Chronic Those suffering from chronic mechanical back pain will have endured the symptoms for over 12 weeks and this pain may continue or increase.
COMMON CAUSES OF PAIN BACK OR NECK STRAIN Although the lower back is more commonly affected, pain may be experienced in the thoracic spine too. It is often difficult to identify the exact source of the pain which is likely to be caused through ligaments becoming overstretched or even torn. Muscles may also go into a spasm which leads to increased pain or stiffness, reducing mobility and flexibility. DISC HERNIATION Formerly referred to as a slipped disc, pain is caused as the inner gel-like material escapes through an outer ring leading towards a compressed nerve. Severe pain can radiate outwards to many other areas of the body. Mobility can be severely restricted which is likely to cause problems on a day-to-day basis because any movement that puts pressure on that point triggers the symptoms of pain. Other symptoms may include tingling or numbness. This rupturing of the disc can happen at any point in the circular structure, and so pain may be experienced in different areas of the body, even affecting the arms or legs depending upon the location of the injury.
VERTEBRAL COMPRESSION FRACTURE These fractures create the sensation of severe pain which is easily brought on through lifting or bending forward. Quite often, osteoporosis is linked to this kind of injury because the loss of bone mineral density weakens the bone and may cause it to collapse. LUMBAR SPINAL STENOSIS This ongoing problem is usually caused when passageways housing the root of the nerve are compromised by narrowing. Often occurring in older adults, it may be linked to degenerative conditions that cause bone or even tissue to grow into the nerve pathways. When the nerves are squeezed, pain may be experienced in one or both legs. SPINAL OSTEOARTHRITIS This is a common form of mechanical back pain often experienced by older individuals. It affects the spinal joints causing inflammation, stiffness and pain. It can develop in the neck, mid-back region or lower back.
SYMPTOMS AND TREATMENTS DIAGNOSTIC AND PAIN MEDICATION Diagnostics will include a physical examination with the doctor and depending on the type of pain experienced additional treatment by way of physiotherapy or x-ray investigation may be required. Most back
pain symptoms gradually improve without additional treatment, although medication will provide some relief against pain. It is important to note that pain relievers will not help to heal the source of the condition and will only help to mask the pain. Aspirin and paracetamol are often used first and are available over the counter rather than by prescription; anti-inflammatory tablets such as Ibuprofen can target inflamed tissue surrounding the injury. In some cases a prescription for more powerful muscle relaxants will be given but this would be unusual at the beginning of the problem. Self-help methods such as hot and cold compresses may provide quick relief by reducing swelling and relaxing the surrounding muscles. Heat packs may provide comfort. Even the smallest of changes in lifestyle can make significant improvements for sufferers with mechanical back pain symptoms. DAY TO DAY LIVING When back pain is prevalent, it can be difficult to manage or limit the extent of the symptoms experienced. Workarounds are required and, where possible, avoidance of walking long distances, or taking a break from driving, can be beneficial. It’s always important to be aware of posture and to introduce gentle stretching exercises with the doctor’s approval. Replacing a mattress so that the back has the right type of support while sleeping is of paramount importance. Back care should be discussed with a health care provider. THE WORKING ENVIRONMENT Back pain at work is quite common. It may be in some cases that manual work intensifies the pain and places stress on the spinal column, muscles and nerves. Some working tasks and conditions may have triggered the problem in the first place and so, without care and attention, any repeated action is clearly going to target those damaged areas. Discussing back problems with a departmental manager or Human Resources employee should be high on the to-do list as
this may ease the strain and ensure a break from this type of work even if in the short term. When working with machinery, checks to ensure systems are functioning correctly would be beneficial as this may reduce the potential risks for injury. Workers suffering from acute pain should always seek advice before continuing with their daily work-related tasks. If work requires sitting for much of the time, this can also lead to back pain as poor posture can increase the strain on the spinal column. Movement is essential and standing up and stretching out the body should be part of an hourly routine. The human body is not designed to sit for long periods and so awareness, movement and even standing occasionally can be incorporated into the work session while reducing the risk of increased back problems. EXERCISE Many exercises will help to ease back pain but any exercise programme should be checked with and, authorised by, a doctor. The extent of pain is experienced on an individual basis and so some exercises may not be suitable. Generally, gentle stretching and some natural movement will help to increase flexibility and to maintain mobility as this will force muscles to work, strengthening weaker areas of the body. Swimming is often recommended as the body is supported in the water. In general, prevention is the preferred option. This means taking a proactive approach to strengthening the back region and increasing overall flexibility. Yoga will often be beneficial for back pain as it focuses on strength and suppleness, but it is best to wait until any injury has improved before commencing gentle postures, always ensuring correct alignment is practiced. Movement is of the utmost importance. Patients must be guided by their level of pain but gentle movement can prevent the muscles from going into a spasm and will aid recovery providing care is taken. Good posture is significant and should be discussed with a health care professional. Too often, people do not sit or stand correctly, and
subtle changes to daily tasks which increase awareness may help with prevent future injuries. Although extremely painful, for most people mechanical back pain eases fairly quickly, but there may be greater risk of experiencing problems in the future. MASSAGE The effects of massage on the perception of back pain have been the subject of many studies. General conclusions are that for many people receiving massages provides significant easing of pain, with long-lasting relief noted in many participants. Massage provides a non-invasive, medication-free method of pain relief that should be considered by anyone with back pain. It is essential to understand that although back pain can be extremely painful and should be taken seriously, providing it is managed, it will usually disappear within a few weeks. Then, with the introduction of a careful and preventive lifestyle incorporating improved posture, exercise and care and attention given to lifting, it is likely that most mechanical back pain problems can be prevented in the future. REFERENCES https://www.spineuniverse.com/conditions/ back-pain/6-causes-mechanical-back-pain http://www.nhs.uk/news/2011/11November/ Pages/yoga-improves-back-pain-saysresearch.aspx http://www.nhs.uk/Conditions/Back-pain/ Pages/Treatment.aspx http://www.bupa.co.uk/health-information/ directory/b/back-pain http://www.backandneck.ca/mechanicalback-pain/ http://emedicine.medscape.com/ article/310353-overview https://www.ncbi.nlm.nih.gov/ pubmed/18843627 http://emedicine.medscape.com/ article/310353-overview#a5 http://www.nhs.uk/Conditions/Back-pain/ Pages/Treatment.aspx
HEALTHY READING MAGAZINE 5
ERGONOMIC LIFE W
e are becoming accustomed to ergonomically designed products making our lives easier and healthier in the workplace, but they are also of immense value in the home and garden. l The Staybowlizer is like having a second pair of hands in the kitchen. This ingenious nine-inch silicone ring securely grips any size of mixing bowl so that you can mix, whip or beat with one hand while using the other to add the ingredients. It can help to prevent accidents by keeping the bowl firmly attached to the work surface so it doesn’t get knocked off. Set the bowl at the required angle and enjoy having both your hands free. The bowl won’t move even when using a high-speed electric mixer. You can even incorporate the Staybowlizer in a double boiler as the food grade silicone can withstand up to 260°C; it is also microwave and dishwasher safe. It’s great for kids and older people, or those with dexterity problems and even the dog can enjoy not chasing his bowl across the floor as he wolfs down his food. This simple gadget can make life easier and safer for all the family.
Once the mixing is completed, it’s time to clear up the kitchen, and you might, or might not, be surprised to learn that over 60% of the time in the kitchen is spent at the sink! Therefore, it is important that the sink is positioned at the correct height to avoid causing back pain and also conveniently located within the kitchen to eliminate excessive movement while reducing muscle fatigue. The Blanco Axis 9E-M is a stainless steel sink which is cleverly designed to use up a tricky-to-fit corner space in your kitchen and offers a sleek and practical work area, which is easy to keep clean. There is a large central bowl plus a smaller one where vegetables can be drained or placed, while the ridged scratchresistant corner area provides extra storage space. The multifunctional colander and safety-glass food board slide up and down over the entire width of the main bowl as required. This elegant, labour-saving, and ergonomically designed sink is guaranteed to make food preparation and even doing the washing-up a real pleasure.
Where to buy: www.designed2enable.co.uk
l Gardening should be a relaxing pastime, but conventional gardening tools can put undue stress on the wrist, leading to tissue compression in the lower wrist and tendon stretching in the upper part while also having a tendency to cause blisters and callouses on the palms. While ergonomically designed gardening tools may look a little strange they maintain the wrists in a natural, stress-free position but still get the job done. Not only that, this set of two Easi-Grip® Garden Tools have nonslip grips, so they do not require as much force as conventional tools, which reduces the tool from twisting, and prevents blisters. If you require additional assistance a cuff to support the arm can easily be attached to the back of the tool letting you take advantage of the added strength you have in your forearm. The stainless steel blades slice easily through wet or dry soil and also discourage soil adhesion, making them easy to use, and the angled handle keeps your wrist at a neutral angle so you can enjoy hours of pain-free gardening.
Where to buy: www.peta-uk.com l After all that time in the garden, you’re probably ready for a well-deserved rest, and there is no better place to take one than in the BackSaver™ MB-2020 Zero Gravity Recliner. This relaxation chair was inspired by NASA technology and promotes a healthy spine, lowers stress and encourages healthy sleeping patterns. Lie back onto the soft luxurious leather and get comfy. Use the remote control system to adjust each element of the chair, including the headrest, lumbar rest, leg rest and angle, to make the chair comfortable for you. Adjust the headrest and the visco foam pillow to comfortably support the neck. Enjoy the well-being created by the contoured lumbar support, and turn on the heat pad to soothe painful muscles, improve flexibility and decrease stiffness. Swing yourself back into the zero gravity position and experience the relaxing effect as your heart slows and blood flows up into your torso. Adjust the leg lift to improve digestion, lengthen the spine and to restore balance in your body. Turn on the built-in massage system to stimulate blood circulation, increase postural control and induce even deeper relaxation. Enjoy...
Where to buy: www.back2.co.uk 6 HEALTHY READING MAGAZINE
HEALTH IN THE WORKPLACE STEPS TO SETTING UP A HEALTHY WORK STATION
M
any jobs involve hours at a computer workstation. Whether your work is writing, designing, data input or communicating with customers, you probably spend much of your week at a desk. While taking care of your work, it’s essential that you also look after your spine and overall wellbeing. An ergonomic workstation adjusted to your body helps prevent back pain and upper limb disorders like carpal tunnel syndrome and repetitive strain injury while also boosting your mood and productivity. The traditional office workstation is a chair at a desk; however, with increasing recognition of the health impacts of prolonged sitting, adjustable desks, ergonomic aids and alternative seats are available. To find the option that suits you best, you may need to trial some of the options and fine tune adjustments before you reach a comfortable solution.
DESKS
When sitting at your desk your eyes should be level with the top of the screen, and the monitor itself should be approximately at arm’ s length away, so it is essential you can adjust your seat. If you don’t have a two-tier desk or keyboard shelf, you’ll need to raise the monitor to the correct height. Chair adjustment will be required to ensure your eyes are at the right level. If you habitually use a laptop at a desk, use a laptop stand to avoid hunching and neck strain. Attaching an external keyboard will be far better for your wrists than the usual flat laptop keyboard.
Standing desks are also available, and the same adjustments apply for screen and keyboards as at a seated desk. However, standing for hours on end can also strain your back, so the best option is an adjustable workstation that allows you to sit or stand throughout the day. This isn’t always practical or affordable, though, and whatever position you work in, taking regular breaks to walk and stretch will have benefits. While there is no standard recommendation, the Health and Safety Executive suggest a five or ten minute break during every hour.
CHAIRS
Chairs are crucial to comfort throughout the day. Your seat should be fully adjustable to allow you to ensure your eyes are at the correct level for your screen and your arms take as little stress as possible while you work. To adjust your workstation, sit comfortably as close as possible to your
desk, so your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your chair height until they are. Arm rests should be set at a height to support your arms when using the keyboard, further reducing upper back strain. If your feet don’t reach the floor, use a foot rest. Alternatives to conventional chairs are available – for example some people find kneeling chairs and exercise balls comfortable; however, these do not provide support for the back so they are probably best as an option for varying position rather than a permanent change.
LOWER BACK SUPPORT
The back of your chair should be cushioned, allowing your back to arch in its natural curve when your bottom is against the rear of the chair. This reduces the likelihood of you placing strain on your spine by slumping and slouching. An adjustable chair back will be required to achieve this as we all have different length backs, and a lumbar cushion can be added if extra support is needed. The depth of the chair seat is also important: your knees should be level with the seat or slightly lower, and your feet comfortably on the floor. Dangling feet or elevated knees will both put more strain on your back, so use a foot rest if needed. Avoid crossed legs as this twists your back and cuts off circulation. If the chair is too deep you may need a lumbar cushion to bring you forward.
ADDITIONAL ADJUSTMENTS
Once you have your basic desk and seating (or standing) arrangement set up, additional adjustments can ensure your optimum workstation comfort. An ergonomic keyboard is more curved and raised then a conventional one, and is worth trying in order to see if it reduces strain on your wrists, as are ergonomic mice which are vertical or contain a track ball. In addition, providing adequate lighting, neither too bright nor too dim, and ensuring everything you need can be reached without awkward bending or twisting, will all contribute to your comfort at work. And remember to check and adjust your desk set-up regularly – especially if you share a workstation. The risk of tired eyes and necks, weary arms and wrists, repetitive strain injury and aching back are all reduced by arranging your workstation to optimise ergonomic comfort, supporting you to work at your best.
HEALTHY READING MAGAZINE 7
WOMEN’S LIFESTYLE EXERCISE DOESN’T CANCEL OUT SITTING DOWN
GIRL POWER
FOLLOW YOUR NOSE
DID YOU KNOW THERE ARE TWO TYPES OF FEMALE EJACULATION?
It’s well-known that sitting for long periods of time can be harmful to your health, but those who exercise regularly may have thought that their active lifestyle would counteract sedentary periods. However, recent research has proven that even those who exercise regularly are still at risk if they spend the rest of their time sitting down - cancelling out the effects of exercise almost entirely. The key is to keep moving throughout the day, breaking up sedentary periods and to keep the blood flowing - but regular exercise is still a good habit to follow. Our sense of smell is often underappreciated, but the actual process our brains go through to identify a particular scent is incredibly complex and impressive. With around 450 sensory neurons called olfactory epithelium at the back of the nose, these receptors react with odour molecules to identify particular smells through a chemical reaction in the brain. The complexity of the sense of smell not only goes to identifying a particular scent, but is also linked to taste and can also conjure up emotional connections and memories, as the parts of the brain used for learning and memory are also triggered.
ARE YOU FEELING ‘HANGRY’?
Is your hunger making you angry? Well, you could well be experiencing ‘hanger’, which research shows to be a genuine condition. With a drop in blood glucose levels when you’re feeling hungry, your mood can significantly change with decreased concentration that makes you more likely to be snappy. Low blood glucose also releases stress-related hormones such as adrenalin and cortisol, which can make hungry people prone to aggressive and angry behaviour.
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It isn’t often you hear of women having an edge over men when it comes to physical strength and endurance, but scientific research has shown that women don’t suffer from as much post-exercise pain as men. It’s thought that muscle inflammation and microtears caused by intense exercise are less painful to women thanks to the oestrogen hormone that helps reduce the inflammation, even if the damage is the same in both sexes! Hurrah!
While the subject of female ejaculation is considered taboo, some research has been carried out into how it happens and what the liquid actually is. It revealed there are in fact two types of ejaculation in women, that both come from the bladder through the urethra. Interestingly, while this isn’t a common occurrence for a lot of women, scientists believe that all women are capable.
WHEN’S THE BEST TIME TO EXERCISE?
Generally, we fit exercise in around our daily routines at a time that suits us, but there is some evidence to suggest that exercising at different times during the day could help you better achieve your goals. For example, exercising in the morning before breakfast is the best way to lose weight, while evenings can be better for higher intensity workouts and muscle strengthening as the body has higher levels of testosterone and better flexibility.
STEP INTO SPRING
With the dawn of a new season almost here, spring is the perfect time to re-invigorate your exercise routine. You may have had the
best of intentions with your New Year’s Resolutions and failed to keep the momentum, but we all know that winter is hard enough without that kind of pressure. However, put that to one side and step outside and enjoy the change in seasons. The fresh air, flowers in bloom and warmer weather are great motivators.
LOVE YOUR LIVER
With the over-indulgence of Christmas and winter out of the way, it’s time to give your liver a little TLC. You can do this easily by adding a few different foods into your diet. Giving your liver plenty of essential oils and minerals can help you to feel invigorated for springtime. Think about including virgin olive oil, nuts and seeds, plenty of spring greens and other seasonal vegetables in your springtime diet. Spices like ginger, horseradish and a few sour ingredients such as vinegar and lemon juice can also help boost liver function.
MORE SEX CAN MEAN A BETTER MEMORY
Could the reason for a poor memory be that you’re just not getting enough action? Well, a recent study published by the Archives of Sexual Behaviour showed that women who had more frequent penetrative sex also demonstrated signs of having improved verbal memory. It just goes to prove yet another benefit of getting busy!
TIPS FOR LOSING WEIGHT
When it comes to losing weight, there really is no one method that works for everyone, but here’s a few hints on how to keep the momentum and the weight off. Fill up on fibre first - eating plenty of fresh vegetables and fruit before anything else will make you feel full and less likely to splurge on carbs. Secondly, don’t stress about not varying your healthy diet - eating the same high-protein breakfast every day can be just as effective as mixing it up! If you like it and it works, stick to it!
SOMETHING FISHY GOING ON
Fish is full of essential oils and protein, but when you’re pregnant there are certain restrictions on the types of fish you can eat due to potential risk to your growing baby. NHS guidance advocates the consumption of some fish when pregnant as it offers good nutrition. Fish which are safe to eat when pregnant include anchovies, cod, salmon and haddock, but ones with a high mercury content such as shark, swordfish and tuna should be avoided.
SHIFT WORK COULD DAMAGE YOUR CHANCE OF CONCEIVING
A recent study has suggested that those working irregular hours could see their fertility take a hit, as those who do so have fewer viable eggs due to the disruption to their circadian rhythm. According to the study, the chance of producing plenty of viable eggs is also lower if heavy lifting is a part of the job, meaning care workers could be doubly affected. However, it’s not all bad news, as Professor Cheong, who led similar research, revealed that sleep tracking devices and light wave technology could lessen the effects.
WAYS PERIODS CAN UPSET YOUR STOMACH
Beyond the hormones, cramps and cravings that go with periods, some women can find their digestive system is affected too. Certainly, during the first few days, prostaglandins (which are hormones) that cause the uterus to contract can also loosen the bowels, sometimes even causing diarrhoea. Also, your cravings for stodgy and carbheavy foods over healthy ones will also have a knock-on effect with your digestion, and naturally the added stress and anxiety that comes with the change in hormones can also unsettle many stomachs. The best way to combat this is to try to stick to a healthy diet as much as possible to include plenty of fibre!
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HEALTHY EATING
INFLAMMATION AND DIET: A BRIEF GUIDE
I
n this article we consider the effects of diet on the control of inflammation in the body and suggest what to eat and what not to eat.
WHAT IS INFLAMMATION?
Inflammation is one of the basic tools our immune system has to protect and defend our bodies from pathogens such as bacteria and viruses, toxic chemicals, burns and other traumas such as cuts and blows. Inflammation may be described as acute when it is of relatively short duration, dying away as the cause of inflammation is removed. Sometimes, however, the immune system can occasionally overreact and go ‘over the top’. The immune system is triggered but remains switched on, and the inflammation becomes a self-maintaining process. In such a situation, inflammation, rather than being helpful and protective, can cause unnecessary damage to the body instead and is referred to as chronic inflammation. A good example of this type is rheumatoid arthritis.
INFLAMMATION AND THE GASTRO-INTESTINAL TRACT
Acute inflammation of the gastro-intestinal (GI) tract may be caused by many things, and symptoms can usually be alleviated by adapting the diet to avoid known irritants such as saturated fats, caffeine and other stimulants, foods containing insoluble fibre, alcohol and spicy foods. A change of diet and maintaining hydration usually results in symptoms clearing in a few days. Chronic GI inflammation requires careful management, and medical advice should be sought. Diseases such as Ulcerative Colitis,
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Crohn’s Disease and Coeliac Disease are lifelong autoimmune conditions. Dietary control is vital here, with e.g. no gluten-containing foods for coeliacs. Refined sugars should be omitted, and foods such as onions, stone fruits, pulses, dairy products and high-fat foods restricted. Tomatoes, generally thought of as beneficial, should be avoided altogether. One interesting study has indicated that green tea has anti-inflammatory properties, especially in the GI tract; using decaffeinated green teas may help sufferers of these conditions.
PREVENTING INFLAMMATION WITH FOOD
In general it’s good practice to avoid overly processed foods such as white flour, white rice and refined grains. Better to eat barley, oatmeal and polenta. Good foods noted for their antiinflammatory include all the brassicas, and indeed any leafy vegetables. Oily fish are rich in omega-3 fatty acids, proven to prevent and reduce inflammation. Mackerel and herring are cheap and tasty. More expensive salmon and tuna are also good sources, as are mussels, anchovies and sardines. Another good source is that most versatile of foods – eggs: highly nutritious and now available with enhanced omega-3 content. Some nuts, especially walnuts and hazel nuts, are also good sources, and creative cooks can use these to increase variety in meals.
Fruits such as tomatoes, blueberries, cherries and citrus fruits all contain potential anti-inflammatory compounds. Cost and quality vary according to season, so always try to buy seasonally (and locally) if possible. Be aware that seeds may irritate the colon, so if this is the case avoid fruits where the seeds are eaten, such as tomatoes and strawberries.
HERBS AND SPICES TO COMBAT INFLAMMATION
Herbs and spices have been used for millennia as medicines and to flavour food. Here is a selection with proven or strongly suggestive anti-inflammatory properties: Turmeric – common in Indian cuisine, and used in traditional medicine. One component, curcumin, has shown antiinflammatory properties in some studies. Ginger – a hot and zesty spice. Used for centuries to treat stomach upsets, headaches and infections. There is science behind its claims as an anti-inflammatory as the spice inhibits prostaglandin biosynthesis, a necessary precursor to the body’s inflammation response. Cinnamon – studies have shown that this wonderful spice contains 2’-cinnamaldehyde that inhibits nitric oxide (NO) production. NO is implicated in inflammation. Cayenne (and chillies in general) – very popular spice, very variable in heat and flavour. Contains capsaicinoids, proven powerful anti-inflammatory agents. Black pepper – if you can’t take the heat of chillies, here’s a milder alternative. Contains piperine that may be effective in early acute inflammation. Green tea – very recent studies have shown evidence for anti-inflammatory action, especially in the GI tract. De-caffeinated versions are probably better in that case. Sage, Rosemary, Thyme, Basil, Oregano – all have shown promising results in trials. Many other herbs and spices are suspected of possessing anti-inflammatory properties, and as the above list shows, foods can be uplifted and transformed with little effort, and the results taste good whilst doing you good.
Adolescents’ Health A
dolescence can be a tough stage of life to be in: neither completely child nor adult, the body and mind may be maturing at different rates, and hormonal changes can make each day an emotional tempest. The changes that occur in teenagers’ development can consequently be highly stressful, and parents should take the time to guide them through this period as best they can. The wellbeing of teenagers mentally, emotionally and physically should all be considered, and parents should recognise that the experiences and health of their children in these years, for better or worse, can be carried over to their adult lives. Every young person will have a different experience of adolescence, but the following are some areas that should be considered by parents to aid their wellbeing during this time.
Music Education
Many parents want their children to play an instrument as part of obtaining a wellrounded education and skillset, but relatively few know the full range of benefits it can give a teenager. Research has shown that an education in music is associated with greater vocabulary, better reading and mathematical ability, and even higher IQ scores. Less well known, however, is how it can also have a positive impact on forming social skills, selfreliance, confidence, the ability to relate to other people and the ability to gain a sense of achievement, making it valuable in maintaining a teen’s wellbeing.
Exercise
The overall benefits of physical exercise and getting those 60 minutes of activity per day are well known, yet the social and emotional benefits that come with it are less recognised. The release of ‘happy chemicals’ such as serotonin and dopamine can help level out the hormone-fuelled mood swings some teens experience, whilst also warding off more dangerous states of mind such as depression. Exercise can also increase confidence and energy levels, aid focus and learning, and give your teen a heightened sense of wellbeing they will take into later life. You can encourage this as a parent by offering to
begin exercising with them, should they be open to it, and consider steering your teen towards activities such as tennis or jogging rather than contact sports which increase the chances of sustaining lasting injuries.
Mealtime Bonding
Eating meals together has long been known to help families feel closer and more bonded, meaning your teenager is more likely to feel the mental and emotional benefits from the support of their family unit. It also increases the chance of them getting a healthy balanced meal, while involving them in food preparation also allows them to learn cooking skills. Both will importantly give you time together, giving your teenager the opportunity to ask questions, raise concerns and be listened to, and providing them with a much needed sense of security.
Social Media
Teenagers today are the first generation to have been raised in a world where social media forms a vital part of interpersonal communication. While relatively new, studies have already shown it has a less positive side too. Heavy social media use has been linked to poor mental health, with young adults who spend more than three hours a day on sites such as Facebook or Instagram being up to three times as likely to develop depression and have their social and emotional development delayed. Among other things, this is often thought to stem from our teens comparing their lives to the carefully tailored ones shown on social media. Making teenagers aware of the artificiality of these
idealised lifestyles, encouraging face to face communication, and asking them to report any cyber-bullying can all mitigate the risks of social media usage.
Academic Stress
Every year we present our children with a series of trials that may determine their future in the form of exams. They are well aware of the gravity of their situation, and consequently many will experience high levels of stress that can lead to mood swings, poor eating habits, low confidence and disturbed sleep. Understanding not only a teenager’s strengths and abilities but also their limitations, and setting realistic goals as a result, will help parents mitigate academic stress and build a better bond with their child.
Mindfulness
Gaining huge popularity in recent years, the practice of mindfulness meditation has helped people of all ages deal with stressful lives and maintain a healthy frame of mind. Meditation has been seen to provide a broad range of benefits, with the main ones including calming anxiety, warding off depression, and helping concentration, creativity, productivity and self-control. Sometimes prone to fluctuating emotions, adolescents especially may find practising mindfulness helps them take a step back and digest the vagaries of life. Helpful in everything from their social life to school, beginners can easily get started with userfriendly apps such as Calm or Headspace and parents may even find it as helpful to start as their teenagers do.
HEALTHY READING MAGAZINE 11
60+ PRIME TIME A
s we age our bodies change, and the older we get the more pronounced those changes become. This does not mean we should surrender to those changes – maintaining a healthy body and mind are within everyone’s grasp. Keeping healthy means acting healthy. Take advantage of health screening and advice from your local surgery, and remember that preventing illness is always preferable to treating illness. Never has a balanced diet been more essential, and keeping active repays the effort by delivering huge benefits from keeping and increasing muscle tone and bulk, maintaining healthy and strong bones and keeping your cardiovascular system in tip-top shape. Keeping active need involve nothing more than housework, gardening or a walk now and then. but there are many other options. As always when trying out a new activity it may be advisable to consult your doctor first, but getting the go ahead means there are few physical activities out of bounds (there are marathon runners in
12 HEALTHY READING MAGAZINE
their 80s, 90s and even 100s!).
STAYING INVOLVED
Although retirement ages are increasing and most of us will work for longer, there comes a time when retirement becomes a reality, and this is actually a potentially traumatic event. All your life you have had a routine, your days and weeks have had a structure to them, and then – nothing to do! Sounds wonderful, but this sudden change in your life can lead to
problems, especially if you live alone. Dealing with retirement in a positive manner has great health benefits, and provides an opportunity to learn new things and develop new interests that have nothing to do with work, but are just for your benefit. Keeping active mentally and physically staves off depression and increases quality of life. Involvement with family and friends, children and grandchildren can provide excellent and rewarding experiences, but why not offer your experience and services to others as well? There are many outlets for volunteering that can use your skills and experience to great benefit. Here are a few suggestions: l Check out your local charities - always short of volunteers. l The National Trust and Heritage England have vacancies for volunteers at their many properties. l Look for opportunities through your local council or Parish council. l Look for openings in schools and colleges. l Check Age UK – lots of suggestions.
LONELINESS
Feeling lonely doesn’t necessarily mean you have no one nearby. You may be surrounded by friends and family but still feel lonely. Loneliness is a personal experience, unique to every individual, and It can have different causes and different effects for each and every one of us. You may be lonely for a number of reasons: Perhaps you’ve lost a loved one or moved away from friends and family; you may have lost the social contact and enjoyment you used to get from work or have health problems that make it difficult for you to go out and do the things you enjoy. Whatever the reason, Age UK estimate nearly 1.5 million older people are cut off from society, and being lonely has a very adverse effect on health and well-being (and quality of life). Combating loneliness requires some effort by the individual, but help is available:
l Look
in libraries and local newspapers for groups to join. l Take up a new hobby or broaden your horizons by learning new skills, just for the fun of it (The University of the Third Age is a great place to start; so is your local Further Education College). l Get involved locally (see above). Mobility issues don’t mean you miss out; volunteer groups such as the Royal Voluntary Service run many activities and also offer “at home” services that provide regular contact.
SEX AND THE OLDER PERSON
The great taboo subject – sex. Thought about but not often mentioned, sex most emphatically does not stop when you pass 60! Like a great vintage wine, sex gets better with age. A healthy sex life is rewarding both mentally and physically and can carry on for as long as people desire. You or your partner may be experiencing
physical changes which affect your ability, or desire, for sex. But getting older doesn’t mean giving up on sex, although you may need to make some adjustments – for example, erectile dysfunction is extremely common (and not just in older men), but there are treatments that can help – just talk to your doctor. Sex and the older single person presents its own problems, namely an increased risk of Sexually Transmitted Infections (STI). According to recent reports rates of STIs in the over-50s is increasing, with 16% of all new HIV positive cases in the 50 – 70 age bracket. It may well be that older people think that as birth control is not a concern then there’s no need for condoms: this is far from the truth. Using condoms is the only method that can help prevent STIs. Remember- prevention is definitely better than the cure.
Community and connection We are all cells in the same body and when we work together we will create magic on this earth like nothing that has ever been seen before” BRUCE LIPTON
A
ll this yoga I’ve been teaching has got me fixating on the importance of connection. I think it must have grown out of all my study of the amazing interconnected human body - with our ability to influence anatomical health through focus on our connective tissues and the powerful link between our mental and physical health. More recently I’ve been getting seriously excited about connections outside the yoga studio. I’ve started thinking more about how we can appreciate and nurture the vital connections that we build through community actions, caring for each other and actively taking part in the things that happen around us. Just as our health can benefit when we connect with our body (or at least when we recognise its inter-connected nature) so we can influence positive change in our locality by putting focus on it and actively spending time within it. Did you know?: ‘lacking social connections is a comparable risk factor for early death as smoking 15 cigarettes a day, and is worse for us than well-known risk factors such as obesity and physical inactivity.’ I have seen first-hand a sense of community grow through the yoga teachers and students I work with around Reading and the amazing support we receive for the charity events we run, as well as classes, workshops and retreats (some I teach and some that other yoga colleagues lead). We are all part of the same (yoga) ecosystem. In addition to this, I’ve made links with local businesses like Le Masseur Personnel, Nomad Bakery and home-based businesses in Caversham who are doing simply awesome
things for the local community and further afield. I’ve long enjoyed visiting South Street Arts Centre, Global Café and other art establishments in the area, and they continue to provide opportunities to see established and new acts time and time again. As the numbers of independent businesses continue to grow, I think I am finally ready to say - I am excited to be in Reading! We all want a sense of belonging, a feeling of community and hope that the people in our lives both encourage and support us at all times. Connection offers us a feeling of purpose. I am now on a quest to make connections across the community – to join the dots between businesses, schools and charities in Reading to magnify the good we are doing for each other and those around us. I’m not sure how much I can achieve but know I’m not alone as I’m supported by the amazing yoga community and the local business connections I’ve already made (and hopefully with those I am yet to make). On top of this, I know that if we can connect to others, we, as individuals, can thrive, but my growing belief is that if we can create a community this sense of thriving can be magnified. Join in the Caversham and Reading revolution by supporting local businesses and charities. Also, why not send in your suggestions to info@healthyreading.co.uk of what more your local businesses could be offering to make this community thrive? Katia Major is a yoga teacher, indoor cycling and fitness enthusiast and co-runs Yoga Reading: www.Yogareading.co.uk
Breathe My body is breathing Like a beast in a field Warming the winter. My body breathes for me, Steady like a moving mountain, Strong like a river. I rest on the rhythm Riding the rising and falling like a bird. My emptiness draws fullness in And fullness falls again into nothing, In the stillnesses between, Between life and death, hope and despair I am free As urges stir within me And I breathe life in and out into the world. Through snake and ant and elephant lungs, Through beast and bird We meet all living things in the air we share. Air is made by breathing This thin blanket of breath Over all breathing things Which trees repair.
- PETER ADAMS -
HEALTHY READING MAGAZINE 13
MEN’S LIFESTYLE PLANKS FOR POSTURE
Want a set of exercises that don’t cost any money and are quick to do? Why not kick start your morning with a planking routine before you get ready for the day ahead? You will burn calories and also strengthen those hard-to-exercise deep core muscle groups. It’s also great for developing your self-discipline and trimming excess fatty layers around the torso. Planks are perfect for developing weak cores, and if you stick at it you should see great results over time. Start with the basic pushup and elbow planks, and work your way up to doing scissor kicks, superman arms and side planks.
THE POWER OF EGGS
Looking for a protein-packed meal that is simple to make, light on calories and unhealthy fats, but rich in vitamins and minerals? Two eggs on a slice of toast will do just the trick. Slow release energy from the bread will help keep your energy constant for the rest of the day. The protein, light fat and small amount of calories from the eggs will do you wonders, while the surprisingly high presence of essential vitamins and minerals in the eggs will contribute nicely to a healthy diet. To super-charge this meal simply add mashed avocado for even more fibre and vitamins. You now have an excellent meal that will add to your health, but not your waistline.
LEARNING TO LISTEN
Relationships with other people are all about listening to what that person is really saying. Whether at work or at home, things spin out of control when we don’t listen or when we manipulate conversations to suit our own ends. Putting aside our own prejudices and selfish wants is a good place to start before then really trying to listen to what the actual issue is and what the other person thinks is causing it. Only once that person has finished making their point should you respond. Avoid interrupting, as it is infuriating to experience. A very good technique to practice is active listening, where people engaged in conversation purposefully do the following: • Concentrate: On the other person and how they are feeling. • Understand: What the real issues are that are being presented. • Respond: Firstly, clarify what the other viewpoint is, then respond with your point of view. • Remember: What has been said and the meanings applied by both parties to certain words or phrases, because they are not always the same. Remember that both sides deserve a fair and equal hearing. This will do more to eliminate misunderstandings than you can ever imagine.
DARE TO RUN
Running is an awesome sport for so many different reasons. It forces you into shape, strengthens the heart, core, legs and lungs and teaches you how your body works. The rewards for achieving your goals are unbelievable, but starting from scratch often seems impossible to most people, so where do you start? You need a vision, an image of where you would like to see yourself in a year’s time. Then you need to believe that a year is enough time to reach that vision and set yourself some realistic goals to work towards your dream. Apps like Strava or MapMyRun are very popular for tracking your training which can then be shared online with your friends. This is great for engaging with other people about your aims and progress.
HOMEMADE SOUPS Great for using up leftover vegetables from the fridge as well as ensuring your diet receives healthy minerals and vitamins. Try out spinach and mushroom, or pea, mint and garlic for a warm kick on a winter’s evening. There are many recipes online, but here is one that you could try that gives around four portions, which is enough for the whole family.
SPINACH AND MUSHROOM SOUP INGREDIENTS: • Handful of chopped mushrooms • Handful of chopped onions • 6 x tablespoons butter • Tablespoon of tomato paste • ½ a cup of flour • 4 cups of milk • Spinach leaves
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• Salt, black pepper, cumin, coriander and cinnamon • Some lemon juice • Sour cream INSTRUCTIONS 1. Heat the butter and add the mushrooms and onions. Stir now and then, and make sure the liquid butter has evaporated. Your mushrooms and onions should be golden brown. 2. Next add your tomato paste and all your spices to the mix as per your preference. Stir in well and enjoy that aroma... 3. Add in half your milk to the mix and stir into your mix. Grind up your spinach leaves with the rest of the milk and the flour in a blender. Add that to the soup as well. Add some lemon juice to taste. 4. Allow to gently simmer for around 15 minutes and then serve. 5. Add some sour cream to round it off and there you go… lovely!
GARMIN FENIX 3
If you are a GPS fan who wants the ultimate running companion then this is one of the best GPS training watches on the market at the minute. After two false starts with the original Fenix and the Fenix 2, this edition is far more stable, and is packed with every feature you would ever need as a runner, hiker or climber. Even swimmers are catered for with full waterproof features up to 100m, not to mention cyclists and people training indoors. The battery life can be stretched to an amazing 50 hours, which is perfect for 100 mile events. There are also 3 different versions available, to allow for a more classy look with a toughened steel face. It’s not cheap, but it is worth it!
A - achievable: don’t set something you won’t stand a chance of doing. R - relevant: your goal must help you towards a greater vision. T - timed: there must be a firm date set on when you need to have completed your goal. In summary, know exactly what it is you are setting out to achieve and exactly when it should be completed by. Don’t set crazy goals that you have no chance of achieving or it will destroy your resolve to work towards your greater vision. Break down a large vision into smaller, more manageable objectives - then get cracking!
MORNING RITUALS
If you want to keep your sex life from becoming stale, then one thing to remember is that a change of pace can make a whole lot of difference. Slow things right down for some added intensity and enjoyment or speed it up if you want to add passion. Why not think about what your partner might enjoy next time, or ask them what they would like when you are together and you will both get so much more out of your time together.
Bad habits are easy to pick up; good ones, not so easy to form or maintain. You need to start somewhere, and the best way to start is by doing at least one new and beneficial task first thing in the morning. For example, how many times do we skip breakfast because we just ‘don’t have time in the morning to eat?’ Stop doing it! Get up fifteen minutes earlier and eat a small breakfast. Don’t go straight onto Facebook or Instagram, but plan your day while you are eating. Mornings are a great time to instill new habits. Whether it is a quick workout routine, a healthier breakfast, some quiet and reflective time, or planning your day on Evernote, the trick is to start it off and keep it consistent.
BACK MASSAGE MAGIC
DIVE IN!
PACE YOUR SEX LIFE
A sexy, full back and bum massage is just the thing to get you into your partner’s good books. Offer them one when they have finished work, and make sure you apply some cream, lotion or coconut oil and go nice and slowly. Start off around the neck, work your way around the shoulders and then move down the back towards the bum. Press deep and take your time. Try to keep at least one hand massaging and try not to be too repetitive. Just think about what might be nice for yourself and do the same for your partner. It’s a great stress reliever if they suffer from knotted muscles or sciatica.
COLD POWER SHOWER
If you are feeling brave and want to wake yourself up properly in the morning then try this shower drill after you have finished washing. 30 seconds of cold water, 30 seconds of hot again, then another icy blast for 30 seconds before you get out. It sounds extreme (and it is a bit, but no harm done), but it jolts the metabolism into action, thereby encouraging weight loss over time. It also tightens the skin and closes your cleansed pores, so it’s great for healthy skin and hair follicles. It is extremely invigorating, but also very healthy. However, if you have an existing heart condition, seek your doctor’s advice first.
Sometimes, you need to add a bit of variety to your fitness regime to keep from becoming bored. So, to refresh your workout why not dive into the pool once a week for an all-round body and cardio workout? You will wake up core muscles that often get neglected as you keep your core stable in the water. The resistance you experience while you swim is a terrific workout as well as being really easy on the joints. This makes it a good recovery exercise as well, and is often used in conjunction with physiotherapy for sporting injuries. You can do a set each of four lengths of crawl, backstroke and then breaststroke. Twelve lengths in total, and see how you feel from there. Do as many of these as you want. Rest for a few minutes between each set, because, depending on how fast you swim, it can be a real lung burner until you get used to it. Needless to say, the heart will also get a good workout, which makes an hour of swimming at your nearest pool a perfect all-over workout session.
SMART GOALS
Keep this in mind when planning out your personal goals and work life: S - specific: clear and concise, so you know exactly what to achieve. M - measurable: markers that indicate clear success or failure. You did or you didn’t.
Top Tip: If you are not the strongest swimmer yet then swim from the deep end to the shallow end, so that if you need to take a break halfway through a length you will be stopping in shallow water, and not the deep end.
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Environmental Health BY MARY STEVENS
W
e spend at least 90% of our time indoors, and the quality of the environment where we live and work contributes to our health – so it makes sense to look after it. Conditions like asthma and allergies affecting our respiratory health and skin are increasingly common and can be triggered by environmental factors. Here are some of the everyday hazards to reduce the likelihood of health problems:
as mould spores are easily spread – so make sure extractor fans are used or windows opened to vent steam from cooking and showering. To remove mould, wipe surfaces with soapy water, putting any cloth used straight in a bag to prevent spores from spreading and dispose of it.
GAS APPLIANCES
Anything that burns uses up air and produces gases that are potentially health hazards – including gas cookers and heaters. If appliances are inefficient or flues blocked, nitrogen dioxide and carbon monoxide (CO) can be produced. Nitrogen dioxide irritates lungs, making us more susceptible to infection. CO is odourless and colourless, reducing our ability to absorb oxygen leading to headaches and drowsiness, and it can kill. Regular maintenance of cookers and boilers is essential to ensure efficient operation minimises polluting gases, and installing a CO monitor will alert you to any build-up of gas.
BUILDING AND DECORATING
Many building and decorating products contain volatile organic compounds (VOCs). These are chemicals like formaldehyde that evaporate quickly and can be inhaled. At high concentrations VOCs can affect breathing and cause eye and skin irritation, dizziness and nausea. Many wood products are treated with VOCs, and they are also in paints and varnishes. You can avoid the effects of these chemicals by using low VOC plywood and chipboard for building work. Check the packaging of paints and varnishes and choose low VOC, natural or water based paints and products to reduce exposure. If a high VOC product is the only option, ensure good ventilation when using it.
WOOD AND COAL FIRES
CLEANING PRODUCTS
To keep our homes clean, all sorts of products are available. While many of these are marketed to keep rooms fresh, some contain a cocktail of chemicals – including VOCs. Always check contents and use with care. Avoid sprays as these get into the air and can be inhaled. Polishes and air fresheners frequently have a fragrance added with the intention of enhancing our homes, however these are not necessarily healthy as they are often composed of chemical irritants. To reduce the risk of allergy or asthma triggers stick to fragrance free and look for more natural products to clean and freshen your home.
DUST MITES
Our well insulated and heated homes are also the ideal environment for dust mites. Allergies to house dust mites are common, causing sneezing, runny nose and eyes, and dust mites can also be a trigger for asthma sufferers. To reduce their impact on your health, keep soft furnishings and bedding clean and dust free and regularly open windows for ventilation. For carpets and soft furnishings, steam cleaning can keep mite numbers down, and vacuuming with a high filtration cleaner will help. Wash bedding weekly at 60 degrees to kill mites, and use allergen-proof covers for pillows, duvets and mattresses.
MOULD
Mould forms in damp conditions, and our sensitivity to mould varies, but for anyone with allergies or respiratory conditions it is a particular problem. We create condensation – cooking, washing and even breathing, leading to a build-up of moisture, creating conditions for mould to grow. If mould does form, remove it quickly
16 HEALTHY READING MAGAZINE
Open fires are cosy and enjoyable, but burning solid fuel is less efficient and more polluting than gas or electricity. Poor maintenance and fuel mean more carbon monoxide and particulates. Make sure you only burn smokeless fuel and dry, seasoned wood, never burn treated wood; and ensure chimneys and flues are kept clear. Even so, not all the pollutants will go up the chimney, but a wood burner will allow much less pollution to reach your living space than an open fire. Particles can irritate airways and eyes and will cause irritation to anyone with respiratory problems or asthma; CO is poisonous.
ASBESTOS AND MINERAL FIBRES
Asbestos has been banned from buildings since 2000, but it was commonly used in cladding, flue pipes, and storage heaters and it was also often mixed with cement. If released into the air tiny asbestos fibres can lodge in lungs, leading to mesothelioma – a painful and fatal disease. Drilling into or breaking up asbestos releases the fibre, even if undisturbed asbestos is not a health problem. If you suspect asbestos is present, always get it checked by an expert before carrying out any work. Other mineral fibres, used for example in loft insulation, can be irritants to lungs and skin as well, so always wear gloves and a face mask when handling them.
SPORTS &
OUTDOORS
W
ith daffodils in full bloom and buds appearing on trees we can tell spring is finally arriving. As temperatures slowly start to increase, it is the perfect time to dust off your outdoor clothing and start exploring the local area. Whether you are an adrenaline junkie or fancy a bit of fresh air, there are plenty of activities to keep you feeling fit and healthy this spring. If you are struggling for ideas, here are a few to get you started:
CYCLING
Exploring on a bike is a great way to see an area while exercising. Many roads have dedicated cycle lanes to make it safer for cyclists, but if you really want to explore you should pack your bikes in the car and head to your local woods. Cyclists can use most bridle paths, and some woods have special routes mapped out for bikes. If you don’t own a bike there are places to hire them along with helmets and all the relevant safety equipment.
PUT THE JOY BACK IN GARDENING
CANOEING/KAYAKING
A fun activity for a group of friends or the whole family is travelling down the river on a canoe or kayak. You’ll see places as you’ve never seen them before while getting a full upper body workout. To make it a full day activity, why not take a picnic or moor up at a riverside pub for a bite to eat. There are lots of centres that hire equipment and offer tips on where to go and what to see. Just make sure you take something to keep your valuables dry.
PICNIC WALK
Walking is a great way to explore, keep fit and socialise without having to spend much money. Taking a picnic or stopping at a pub for lunch gives you the perfect excuse to rest and re-energise. If you are unsure where to walk, local information centres have routes you can follow or you can use an ordnance survey map to plan your own route. If you are looking to meet new people, local walking groups are a good place to start, whatever your fitness level.
CLIMBING
If you’re after an adrenaline rush then climbing might be the activity for you. Whether you are a beginner or an experienced climber there are plenty of indoor and outdoor centres that offer both tuition or free climbing. As well as a full body workout, climbing is sociable and will leave you feeling challenged in a way you may not have experienced before. You don’t need to have specific kit, just make sure you are wearing clothes that are comfortable and allow for stretching.
EXERCISE CLASS
Outdoor boot camps and fitness classes are fun ways to keep fit and healthy without having to visit the gym. Instructors are trained to work with all fitness levels and will adapt exercises to suit your needs. Outdoor classes take place in most parks and outdoor spaces so keep your eye out for one near you and try to get involved.
PAINTBALLING
Holding a gun and running through the woods may sound like something from a video game, but paintballing centres can make it a reality. This fun, energetic outdoor activity is one for friends, family and even co-workers. You’ll spend the day hiding behind trees, climbing over tyres and shooting ‘the enemy’ with paint-filled pellets. Make sure you bring plenty of energy and wear old clothes and suitable footwear.
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WHAT´S ON
SOME FORTHCOMING EVENTS FOR YOUR DIARY MARCH
uuu
8th
Whitely Wellbeing Fair www.rva.org.uk/event/whitley-wellbeing-fair/
10th
SupportU free sexual health check and HIV testing Monthly every second Friday 1 – 3pm. Castle Street, Reading. www.supportu.org.uk 0118 321 911
11th
Prostate cancer awareness and free PSA test 9.30am – 6.30pm Circle Reading Hospital. Details: www.readinglions.org.uk
17th
Autism Berkshire Women’s Support Group contact@autismberkshire.org.uk 0118 9594 594
18th
British Heart Foundation London to Reading bike ride www.bhf.org.uk/get-involved/events/bike-rides/london-to- reading-bike-ride
18th
Windsor and Eton Half-Marathon The flattest course! www.f3events.co.uk
19th
Reading Half-Marathon www.readinghalfmarathon.com Entries now closed.
APRIL
uuu
8th
Caversham Wellbeing Fair www.rva.org.uk/event/caversham-wellbeing-fair/
14th
SupportU sexual health check and HIV testing Details as for 10th March
17th
Heart2Heart Walk/Run 1:30pm Prospect Park, Liebenrood Road, Reading. Sponsored walk/run in aid of the British Heart Foundation. For more information or to register for the race contact Amy on 0795 553 0662
21st
Royal County of Berkshire 10k run Green Park. Details: www.royalberks10k.com
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23rd
London Marathon
28th
Autism Berkshire Women’s Support Group contact@autismberkshire.org.uk 0118 9594 594
30th
Mobility coaching workshop www.movewell.com
MAY
uuu
8th
Mental Health Awareness Week (to 14th) www.mentalhealth.org.uk/campaigns/mental-health- awareness-week
9th
Walk for Parkinson’s Welford Park, Newbury www.parkinsons.org.uk/content/walk-parkinsons-welford- park-berkshire
12th
SupportU sexual health check and HIV testing Details as for 10th March
14th
Henley 10k Trail Run http://southernrunningguide.com/race/henley-half- marathon-river-trail-10k
19th
Autism Berkshire Women’s Support Group contact@autismberkshire.org.uk 0118 9594 594
21ST MAY ROYAL WINDSOR HALF MARATHON RIVER TRAIL RUN windsorhalfmarathon.co.uk/ events/royal-windsor-half- marathon-river-trail-run
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EE
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