Body & Mind

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Mike Hewitson MPharm FFRPS FRSPH IP MRPharmS, Pharmicist, The Abbey Pharmacy

As sure as December is known for overindulgence, January has become synonymous with ‘detox’, weight-loss and all manner of other virtues. Sadly, there is a lot of bunkum which is peddled at this time of the year by people trying to flog fad diets, miracle supplements or some super-secret celebrity-endorsed elixir of life. Don’t get me wrong – there is absolutely nothing the matter with taking stock, and reviewing where the last 365 days of life have left you: be that lighter, heavier, fitter or happier. But don’t be forced into this by guilt or worse – the nagging of your better half. Meaningful change to your lifestyle has to begin, and end, with you.

It doesn’t matter how much someone else wants you to change, if you don’t want to then it simply won’t happen. For all of my professional career I’ve helped people to give up smoking. It is something I enjoy doing because it is hugely rewarding, but it is not for the faint of heart. Research suggests it takes the average smoker something like six quit attempts before they pack up for good (I’ve just checked some more recent research which suggests this number could be as high as 30!). Having helped hundreds of people over the years, I can say that the biggest difference I notice between people who give up, and people who don’t, comes from why they are there in the first place. Some people are there to appease a loved one or to stop their doctor nagging them – this isn’t a great basis on which to start something which is inherently difficult because it comes from a negative place.

Although this is anecdotal n=1 stuff (i.e. not scientific evidence), in my personal and professional experience these people are much less likely to actually stop. The ones that I experience most success with are the people who are trying to make a positive change to their own health for a range of reasons: to achieve a specific goal, to improve their own health, because they want to be healthier for their family. It is much easier to deal with bumps in the road when there is a clear goal in mind. People move between these two groups at

Image: Katharine Davies

their own pace, sometimes never at all, but when they do, the results can be amazing. I once helped a chap to give up about six times, and he came back to see me one final time, and explained that he had to give up as he wanted to start a family. It would have been easy to dismiss this as the latest in a series of failures, but to be honest, the biggest failure is to stop trying. As his motivation had now changed, from a negative to a positive goal this made all the difference to him, and here he is now about 10 years later, still not smoking, and with a healthy young family. This is one of the greatest achievements of my professional career.

The ‘detox’ market is now big money, worth billions of pounds, and has grown to encompass cleansing drinks, skin regimes and supplements. Building on the notion that our bodies are slowly being poisoned by everyday life, from the air that we breathe to the food that we eat, there are countless theories on how to counteract these ills. Truth is your body came equipped with a pretty fantastic detoxification system, called the liver. Your liver performs over 500 vital functions, including elimination of foreign substances, such as medicines or environmental pollutants. Your kidneys also play a vital function in eliminating waste products and together they work exceptionally well, without the need for chia seeds, pro-whatever-youcall-it, or charcoal! While I wouldn’t discourage you from eating a healthy, varied diet, there is no need to go on a detox or purge because your body will get rid of substances it doesn’t need on its own.

Speaking of diet, it is absolutely true that the UK could do with losing a few pounds, and exercising more. Generally a combination of eating better (less processed foods), and moving more is the best way to achieve a good outcome – exercise to improve cardiovascular fitness, and a reduction in the amount of saturated fats you eat will help to reduce the risks of heart attacks and strokes. There are various diet trends which ask you to eliminate certain foods from your diet, I wouldn’t suggest doing this without taking professional advice for example from a dietician. In fact, the British Dietetic Association has produced some helpful information on this very subject (bda.uk.com) Bottom line is that there is very little scientific evidence to support the claims being made about these diets.

One area which has a little more scientific basis is intermittent fasting (IF), which is the practice of fasting for prolonged periods during the day, e.g. for 16 hours, with an eight hour ‘feeding window’. There is evidence to suggest that this is an effective strategy for weight loss, and may have some benefits for other conditions such as type 2 diabetes. Fasting can trigger some interesting biological signals, for example making insulin more effective and reducing the signals which make us hungry. There is research which suggests that it can have a positive impact on diabetes control, even helping to reverse the condition in some cases. Reports also suggest that it can have a positive impact on cardiovascular health, cancer prevention and reduce inflammation. While we are still unsure of the long-term impacts of intermittent fasting on health, it could be worth having a conversation with a healthcare professional about how to do this safely – it isn’t for everyone. My own personal experience is that IF is easier than it sounds, and has helped me to lose three stone, and feel better.

Whatever 2022 has in store, make a positive change in your life – you won’t regret it.

Tess Kelly, Duty Officer & Events Organiser, Sherborne Sports Centre

Welcome January – arriving with a sudden jolt to wake us all up from the shiny sparkly haze of December. Taking down the decs and eating the last Lindt ball, thoughts of work, exercise (or lack of) and not overindulging for the rest of eternity start to sneak back in.

Some welcome the new year with relief as a chance to breathe and clear space not only in our physical surroundings but more importantly our minds after the emotional overload of Christmas. Time to make plans and begin with a fresh start. After the last couple of years in a pandemic I think we’re all hoping to take on more opportunities and experience what the world has to offer again!

For many though, this time of year is hard and the January blues can feel very real, especially for those already suffering with depression and mental health struggles. The magic of Christmas quickly disperses into a distant memory and the cold dark days can feel consuming without the distraction of twinkly fairy lights, leaving energy and motivation to hit a new low.

However you’re feeling at the beginning of this new year, embrace January and 2022 in a gentle and sustainable way to support your wellbeing and choose resolutions from a place of kindness that are right for you.

Choose for You If a health-kick feels like what you need right now, do it! Just make sure your motivation isn’t coming from a place of self-hatred or destruction. Lots of media will use January to pray on our insecurities and the pressure for a ‘new you’ can be intense and confusing. As someone who’s battled with body confidence, I’ve learnt the importance of making decisions by being honest with myself from a place of curiosity, not as a punishment. If the incentive isn’t right, it will only add to the exhaustion and pressure and be impossible to sustain.

Image: Katharine Davies

Keep Moving Being active is beneficial for all ages. Improving circulation, flexibility, strengthening muscles and bones and lowering stress levels to name a few, so find your fitness whichever way feels right for you. Here at the sports centre we have spin classes to keep you pedalling throughout the winter months, yoga to connect the body and mind, and a pool and personal training to give you direction. Experiment to find something you enjoy which will work best with your lifestyle. If you struggle to get motivated, try signing up to something for an extra incentive or ask a friend to get involved too so you can encourage each other.

The Whole Package Getting moving and motivated is always a great idea just remember to check in with your whole self to make everything feel a lot easier. Our body works best when it’s being looked after in all ways, so adding small goals such as getting eight hours sleep and two litres of water

per day can be just as important as your daily workout.

The Great Outdoors No one ever feels worse after spending time in nature and any natural light through the winter months is super-beneficial for getting your daily dose of vitamin D and boosting mood. With the beautiful Dorset countryside surrounding us and breathtaking coastline nearby, maybe walking the path or some open-water swimming would be the perfect new hobby?

Make Time for Rest Listen to your body – especially if you have taken up a new fitness regime. Give yourself time to recover and replenish. I recently read the book Wintering by Katherine May and it was an important reminder that for many creatures this is a time for hibernation to conserve energy and repair. The seasons show us that life is in flux and there is literally nothing in nature that blooms all year long, so why would we expect ourselves to be able to? If you’re not feeling like a high intensity exercise regime through these winter months – try something a little more gentle like walking or yoga.

Don’t Compare With everyone flaunting their #newyearnewme it’s easy to feel like you’re not doing enough, but remember it’s only the good bits people like to share. If it’s not making you feel great, January is a great time to have a break from social media and fitness apps as there’s not a lot going on! Use the break to focus on other kinds of goals like improved breathing or strength that are measured by how you feel rather than by a number.

Whatever your resolutions are this year – enjoy them. It may feel like a never-ending month but look closely for the snowdrops appearing and a little extra light each day and you’ll see we’re moving forward and overcoming the challenges of winter, as well as some of your own.

Lucy Lewis, Assistant Psychologist and Dorset Mind Ambassador

Sometimes, the future can appear bleak – especially for young people with many decades of uncertainty ahead. Unlike previous generations, Generation Z (those born 1997 – 2012) have grown up constantly exposed to negative information and fake news as part of their normal.

My situation I grew up with a smartphone. I’ve been consistently bombarded with sensationalised headlines about social inequalities, housing crises, environmental catastrophes, and political extremism.

With the current uncertainty, and not an entirely unreasonable sense of doom, it can be difficult to even get out of bed each day and work towards a future that we’re not overly convinced we will have.

Here is some key reasoning behind ‘Gen Z Dread’ – how you can support your children with these feelings, and strategies young people can utilise to combat the dread I had.

What are we dreading? In a global study of young people, 56% of those surveyed stated they believe that humanity is doomed. This might seem extreme, or overly dramatic in a typical adolescent sense. But these beliefs, while unhelpful, are not unfounded. Many intelligent people around the world have stated that time is running out for us to address climate change; others say it is already too late. It is difficult to listen to politicians’ reassurances, when they deny the need to act whilst profiting from inaction, over scientists who have studied environmental science intensively. This is the main reason for eco-anxiety: it is not an unsubstantiated belief.

Additionally, research indicates that Gen Z are more socially conscious than previous generations. When you combine this with relentless exposure to sensationalised news, it is difficult to believe that the world is a good place. It is not unfounded to feel powerless, overwhelmed, and like it is necessary to expect the worst.

How to support young people Primarily, try to understand. Being scoffed at for being ‘dramatic’ or ‘overly sensitive’ invalidates feelings and is extremely unhelpful. It teaches young people not to talk through their difficult thoughts and feelings, potentially contributing to mental illnesses. Even if you cannot understand why many young people are so pessimistic, realise that the feelings are very real to them – and distressing. Validate the emotion by saying things such as, ‘That must be really difficult for you.’ and support them by asking, ‘How can I help you to cope?’

Cognitive reframing I have struggled with this dread for most of my life. In recent years, I have been able to move forward with it by changing the way I think about these beliefs. It felt awkward to challenge and change my thinking patterns at first, but it became less so over time until it became habit. Here are some of the ways I reframe my thoughts about the future to be more adaptive and less distressing – without denying the world’s problems: 1 Firstly, I ask myself, ‘Is this thought helpful?’ If making myself miserable could improve the world or the future for myself or others, it could be worth it, but all it does is make me suffer in the present. I therefore conclude that there is no positive outcome to my rumination. 2 Secondly, I work on acceptance. Accepting the negatives does not mean admitting defeat, but seeing reality as it is. Once acceptance is mastered, it makes space for change and improvement. 3 Thirdly, I pick my battles! I wanted to save the world when I was younger. However, it is impossibly draining and unfeasible to try to solve every problem. I began feeling less powerless when I made the decision to work towards one problem. For me, this was mental health. If everyone chose a cause they were particularly passionate about and worked towards improving it in any small way, the world would be a better place. That belief motivates me to live through the uncertainty.

Additionally, there are many free Cognitive Behavioural Therapy resources that can help you to challenge these thoughts and adapt healthier thinking patterns.

To summarise – we can’t change the reality of the world, but we can change the way we think about it, and how much we let those thoughts affect our lives.

Check out dorsetmindyourhead.co.uk for mental health resources and support services for young people 11 upwards.

When to seek help If your thoughts and feelings about the future are affecting your ability to function in different areas of your life, talk to your GP about a mental health assessment. In a crisis, call 999 or The Samaritans on 116 123 for support.

Dawn Hart, YogaSherborne

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The word yoga can be translated as bringing together two parts, in this case your body and your mind. Combining physical movement, breathing and meditation is incredibly beneficial to your physical and mental wellbeing. Once you start you usually want to do it as often as possible, so why is it not that easy?

Attending a class keeps you committed and you are focused without distraction. However, nowadays classes together are not always an option. Even when they are, you may not have the time or money to do them as often as you’d like.

So, that leaves doing yoga at home and despite knowing you will feel great afterwards, it still takes self-discipline to make the time. You also need to get changed, make space for your mat and then of course stop the world spinning for an hour so you get some peace. Let us assume this doesn’t all line up for you on a

regular basis, so there must be another way.

You may be familiar with the term ‘on the mat’, meaning you are not only physically there but you are fully present, mentally and emotionally. Your mat is your anchor but you can’t carry it around all day so there needs to be other ways you can be ‘on your mat’ without actually being on it!

By breaking down the elements of your yoga practise and doing it for shorter times throughout your day you can keep the momentum, ready for when you do have more time. Here are some ideas:

Waking up •Laying in bed just as you’ve woken up – sit up if you think you’ll fall asleep again! Three deep belly breaths – feel your abdomen rise as you inhale and sink back as you exhale. This energises you with fresh oxygen and calms a busy mind. •Sit on the side of your bed, ease out neck and shoulders with slow, smooth movements in time with your breathing. Easing out kinks from a heavy sleep and embedding the movements means you are more likely to use them again during the day. •On the floor, at the side of your bed. On all fours slowly arch your back up as you exhale, down as you inhale. This energises you and gets you moving. •Close your practise – it may be short but pausing and thanking yourself for taking the time will affirm what you are doing.

During the day •Walk outside. Whether it’s with the dog or to the shops on your lunch break, where and how long isn’t important if you use it well. Connect with at least one of your senses on your walk, for example: - Notice an object, a tree or a pattern in the sky. Pause and look at the shape, the texture, notice every detail. - Feel the air on your skin, the temperature and how your skin feels. - The power is in pausing and focusing on just one thing.

Don’t ask questions, just observe. Mindful moments like this even for 30 seconds at a time throughout the day will help calm your mind and your body. •Yoga postures for 20 minutes. A short, balanced routine every day can have just as much benefit as an intense hour once a week. If you can do both, even better. •Online classes are a helpful option. If you aren’t confident using them why not talk to your yoga teacher about creating your own short session? •No space? Before you start shifting furniture around stop and walk around the house – there may be a space you haven’t thought of using before. My mum practises in the kitchen, no sofa to move. She opens the back door in the summer and, most importantly, she can shut the door to the rest of the house. •Go outside. One of my yogis loves walking and often comes across a peaceful spot where it would be perfect to lose herself in the flow. She now has a standing routine she can do in her walking boots and a short meditation for when she finds a handy tree stump or rock. There are so many postures you don’t need a mat for. Soft grass or carpet is just as good – just avoid postures that require more grip if you need to. •You can do a lot in a minute: - 10 full lung breaths as you cook dinner or sit in the car before you get out. - Standing in a queue or in the shower, bring yourself into mountain pose; focus on your feet then scan slowly up to the top of your head, bringing your body into line. Improving posture, core strength and self-confidence. - Be kind to someone – simple yet powerful.

In the evening •A last slow stretch before you get into bed. •While lying in bed visualise a routine – it helps quieten a busy mind and learn that routine at the same time. You could talk yourself through a body scan or use a recorded meditation and then sleep well!

‘Strive for progress not perfection.’ All this keeps you topped up so when you are able to get ‘onto your mat’ you are ready to get the most out of it.

yogasherborne.co.uk yogasherborne

Julia Witherspoon, Nutritional Therapist

For women over 40, the transition through menopause can be a hugely difficult time which can last for years. I know this because I went through a really challenging time myself when I was in my early forties. I assumed women went through menopause when they were 50 and, yes, the average age women reach menopause (12 months without a period) is 51, but the decade or so of perimenopause can cause an array of quite debilitating symptoms which can take a tremendous toll on a woman’s life and wellbeing.

I spent two or three years thinking I was slowly going mad, probably getting early-onset dementia, being unable to sleep and becoming more and more anxious, moody, irritable and tearful. And I had no idea why. My GP didn’t mention perimenopause, my mother didn’t mention perimenopause, the counsellor I turned to in desperation didn’t mention perimenopause, but eventually, after doing my own research, I finally understood that everything I was experiencing was absolutely normal for a woman of my age. All my ghastly symptoms were the result of declining sex hormones initiating a cascade of changes in my body, including imbalances in other key hormones like insulin (which regulates our blood sugar), thyroid hormones (which dictate the speed of our metabolism) and cortisol (our stress hormone).

This was a lightbulb moment for me and, over the course of the following weeks and months, I was able to completely turn my menopause experience on its head. I was so astonished at how much better I felt, having made some diet and lifestyle changes, that I became really passionate about the power of nutrition for health and wellness and went back to college at the grand old age of 52 to study it properly. I had no support when I went through perimenopause and, although menopause was lifted out from under the carpet during 2021, there

Image: Barbara Leatham

are still too many women struggling alone. I want to help as many of them as I can to better manage (and potentially reduce or eliminate) their symptoms and get back in control of their health.

We spend around a third of our lives being post-menopausal and the actions we take during the perimenopause years may determine our health, our health risks and our health outcomes for the rest of our lives. And I want the rest of our lives to be the best of our lives!

One of the key things perimenopausal women (in fact everyone) can do to support hormone balance is to work on better stabilising their blood glucose levels. This is not always easy when the modern-day diet is crammed full of foods that do the opposite. Sugary foods, processed foods and simple carbohydrates (e.g. white bread, white pasta and white rice which break down in the body into glucose) cause a pretty swift sky-rocketing of sugar in the blood (much higher than is desired). There is then a release of insulin from the pancreas which enables that glucose to get into cells to be used for making energy. Once insulin’s job is done, blood sugar levels come crashing back down again (much lower than is desired) which can then cause lethargy and a craving for something sweet to get energy levels back up again. This can go on all day and is known as the blood sugar rollercoaster. Our bodies and our hormones do not like it!

And what happens when there is so much sugar floating around in the blood that there is no room in our cells to take any more? The excess gets stored in the liver before being converted to fatty acids and sent round the body to be stored as fat in the adipose tissue (particularly around the abdominal area). The more insulin our pancreas has to produce to deal with high blood sugar, the more body fat we store. Our bodies and most women do not like this either! Together with a slowing metabolism and loss of muscle mass as women transition through perimenopause, this means weight can really creep on and it becomes increasingly difficult to lose it again.

In order to minimise hormone-disrupting blood sugar spikes and weight gain, the best thing we can do is to eat a high fibre, minimally processed diet and reduce damaging sugars and simple carbohydrates. Focussing meals round good sources of protein, healthy fats and a variety of vegetables will provide a slower release of energy, keep us fuller for longer and should prevent that ‘hangry’ feeling – mostly caused by meals containing too many sugars or simple carbohydrates. Complex carbohydrates like wholemeal bread, brown rice, wholegrain pasta etc also break down in the body into glucose but much more slowly, so small portions of these can also form part of a healthy, hormone balancing diet.

I have created a four-step system for managing the menopause mayhem, incorporating nourishing whole-foods nutrition, exercise/movement, stress management and supporting our bodies to manage the onslaught of environmental toxins it is exposed to every minute of every day.

We will look at these steps in the coming months and they are not just important for perimenopausal women, but relevant to anyone invested in their health and who wants to make sure they remain as healthy as possible for as long as possible.

Craig Hardaker BSc (Hons), Communifit

Happy New Year everyone. I hope the Christmas festivities went well and that you didn’t forget those exercise targets for 2022 and completely overindulge! If you did, well, even more reason to dust down those targets, check again they are SMART, and get started. The first decision to make is not to become a ‘February finisher’ and by that I mean someone who promises to exercise regularly, often after a rather calorie-heavy season of goodwill, only to run out of steam and tenacity at the end of February (or before!). Keep exercising for the whole year and you’ll definitely enjoy the benefits. These benefits will not only be physical – stronger body, better mobility, weight loss if required – but also mental and that too, is extremely important.

There has been a huge positive, and perhaps well-overdue, shift in society’s attitude towards mental health issues. There is now a growing belief in a need for an openness, and an understanding that it is ok to seek help and support. Present discussions are leading towards a greater belief in the power of mindfulness, meditation and destressing as tools in creating a better mental balance. Similarly, the value of activities such as gardening, walking and craft-based hobbies have been one of the few positives to come from lockdown and hopefully people will continue to put emphasis on such activities as life returns to normal, ‘new’ or otherwise.

Exercise also feeds into the proven link between physical activity and mental health. General exercise is a proven mood-booster, helping to decrease symptoms of both depression and anxiety. It can also build self-esteem and confidence, and be of importance in increasing both the quantity and quality of sleep for some. Exercise needs not be either lengthy or strenuous (although for some it can be) but short regular pre-thought-out schedules can be very beneficial in improving our sense of well-being – when we exercise, the body releases chemicals which boosts this.

Regular exercise is often thought to make us mentally sharper. This may initially seem strange but on further reflection, perfectly acceptable. Although we tend to talk about the ‘mental’ and ‘physical’ as two separate things, the brain is of course ultimately part of the body and there is no reason why exercise shouldn’t improve brain function any less than helping with other parts of our anatomy.

Exercising in groups also has mental health benefits as the social act of meeting up – seeing old and making new friends – can only prove beneficial. Hopefully, Covid restrictions will not prohibit such important gatherings in the future.

This sense of community is central to all that we do at Communifit and I would like to start 2022 by thanking all the volunteers and those giving donations and support, who have helped make our events so successful. Without your help, our fundraising for local individuals and clubs and local and national charities would not be possible. So far, we have raised more than £10,000 and that is down to everyone who has contributed. Thank you so much and I look forward to seeing you all in 2022.

communifit.co.uk

BURN MORE CALORIES AND IMPROVE YOUR RUNNING Simon Partridge BSc (Sports Science), Personal Trainer, SPFit

Last month I wrote about the benefits of yoga but now let’s really turn the heat up (no pun intended for those who practice hot yoga) with kettlebells.

The coronavirus lockdown saw many people buying home exercise equipment with many online stores running out of stock. But of all the kit our members bought to use in our Zoom sessions, kettlebells must have been the most popular.

Kettlebell training is perfect for nearly everybody and here are three good reasons why:

Firstly, it links cardio and strength training together superbly. The whole body exercises will increase your metabolism, help you burn more fat and get stronger. I love kettlebell training as you see results relatively quickly because of a phrase you may have heard before, ‘functional training’. But what does that actually mean? For me, it is simply that the skills you learn will transfer to other activities and sports because kettlebell movement patterns link your whole body together.

Secondly, kettlebell training is all about your core. You have to use the three main components of your core. You use your hips, trunk and shoulders together to become more efficient at producing strength, power and absorbing force throughout your whole body.

Thirdly, kettlebells will help you understand the mechanics of your body, especially your hips. Hinging

Oleks Boiko/Shutterstock

movements are such an important movement pattern. Deadlifts are often seen as the king of strength training. Efficient hinging at the hips is so important and swinging a kettlebell delivers more ‘bang for your buck’. We all want to get the most out of our time in the gym. And I believe that power is often more useful than strength. If you have read my previous articles, you will know that strength and power are NOT the same.

For those that like statistics and want to develop more power including jumping higher – a recent

study showed a 19.8% increase in the vertical jump height amongst participants who did kettlebell swing training for 12 minutes, twice a week for six weeks.

The single or double-handed swing is the perfect ‘finisher exercise’ by putting it at the end of a weight training programme to improve your cardiovascular fitness and burn fat. Try 30 seconds of work and 15 seconds of rest for five sets.

I regularly use the coaching cue ‘triple’ or ‘full extension’ – this is a movement pattern where you extend your ankles, knees and hips in many forms of training. But it is a fundamental movement in kettlebell training which mimics how we use those joints in running and jumping.

Yoga and kettlebells can help you run faster and further and burn more calories and fat. Try them both and see how much you can improve all your other forms of training, sports and running.

Good luck. Make the most of the New Year and achieve your goals.