WHAT THE DOCTOR ORDERS – Week Beginning Monday 17th February 2020

Doctors recommend many things to improve health and wellbeing and in this talk we have the definitive list.

GET ACTIVE: Research shows that physical inactivity can shave almost four years off a person’s expected lifespan. Those who are inactive are twice as likely to be at risk of heart disease or strokes.

CONTROL CHOLESTEROL: High levels of cholesterol can lead to the build-up of fatty deposits in your arteries and bring on heart disease and strokes. It is cut by reducing saturated fat intake, eating oily fish and exercising. Many patients are prescribed drugs by their doctors to control their cholesterol.

FOLLOW A HEALTHY DIET: Healthy eating is one of the most vital factors – yet only one in three adults in the UK eats the recommended five portions of fruit and vegetables a day.

CONTROL BLOOD PRESSURE: High blood pressure is called the “silent killer” because it has no warning signs or symptoms. It increases the risk of strokes by up to 40 per cent and heart attacks by 25 per cent. The most effective way to reduce it is to eat less salt. Many patients are also prescribed drugs.

ACHIEVE A HEALTHY WEIGHT: Two-thirds of British adults are either overweight or obese. These are major risk factors for heart disease and strokes. Being obese can cut lifespan by almost four years.

MANAGE DIABETES: Over 2.5million Britons have type 2 diabetes, with an estimated 850,000 undiagnosed. The condition, which is often caused by obesity and poor diet, raises the risk of heart disease and life threatening complications.

Time to love yourself – Week Beginning Monday 10th February 2020

  • So it is the week of Valentine’s Day….. a fabulous time of year for card companies, florists and confectioners but not necessarily for those of us trying to stay on track with our fitness and fat loss.
  • Some of you will be spoilt rotten by your other halves and may end up getting a HUGE box of chocolates that you have to eat (you don’t want to hurt their feelings do you?) while others of you will get nothing and feel you need to take things in to your own hands and buy yourself a rather large selection of Thornton’s (other chocolates are available) and a bottle of Prosecco (to wash down all the chocolate and numb the pain).
  • But what I want you to remember is that the most important thing is to LOVE YOURSELF this Valentine’s Day.
  • Take care of yourself and make yourself a priority in your own life.
  • Self-care isn’t selfish. If you’re not on top form then you can’t look after the ones you love so it is VITAL to put yourself first.

WATER – Week beginning 3rd February 2020

  • Your body is estimated to be about 60 to 70 percent water.
  • The body needs water to maintain its normal functions including respiration, circulation and excretion.
  • Few people think of water as a nutrient, but considering that water accounts for about two-thirds of a person's body weight, it's the most essential nutrient of all.
  • You would die from lack of water before you would die from lack of food. You can last approx 3 weeks without food but only 3 days without water.
  • Research suggests that a person can increase their speed metabolism by drinking more water. A German study published in the December 2003 issue of the "Journal of Clinical Endocrinology and Metabolism" showed that men in the study who drank two more glasses of water each day burned more fat.
  • Drinking 2 litres of water per day is the general recommendation as it is thought the body loses this amount daily.
  • This suggests that increasing fluid volume in the body may help to break down fat.
  • Research also shows that the body needs three grams of fluid to break down every gram of carbohydrate a person consumes in order to increase metabolism.
  • In turn not drinking enough water leads to dehydration which can slow metabolism.
  • A good rule of thumb is to drink water throughout the day before you feel thirsty. If you wait until you feel thirsty to drink, your body is already beginning to dehydrate.

  • Although it is the function of the kidneys to process water and eliminate toxins from the body, when the body becomes dehydrated the liver takes over.
  • The job of the liver is to convert stored fat into energy, but if the kidneys do not get the water they need to function, the liver needs to help out.
  • Unfortunately, this leaves the liver less time to metabolize fat as it begins to accumulate fluid instead. When the body does not get enough water, it stores it for later use. When liver function slows so does the body's metabolism.
  • Drinking enough water can increase metabolic rate by allowing the liver to focus on its role in storing glycogen instead of fluid retention. Glycogen is the body's way of storing glucose, the body's main source of fuel for energy.
  • Less water also means that it is more difficult for your heart to pump blood around the body.

Here are a few quick ways to tell if you are dehydrated:

  • Pinch your skin and it doesn’t ping back into shape quickly.
  • Dark urine
  • Feeling thirsty
  • Headaches

In conclusion:

  • Water is vital for your body to function properly but it can also help you to lose weight efficiently. When we say drink your water don’t forget there is real science behind it!!
  • Saying to me “But then I’m going to pee all the time!” is a ridiculous and lazy excuse for not drinking your water. The more you need to pee the more you walk back and forth to the loo; the more you walk back and forth to the loo the more calories you burn! WIN! WIN!
  • I know some of you cannot leave your post at work to go for a wee so you just have to get clever with when you drink your water.

Seven Ways to Feel Fitter, Healthier and Happier – Week Beginning Monday 27th January 2020

  1. Surround yourself with like-minded positive people – like the lovely people you find at class!
  2. Reduce your sugar intake – move away from refined/processed foods.
  3. Drink your 2 litres of water each day.
  4. Meditate/Relax for at least 10 minutes per day – take time out to reduce your cortisol levels.
  5. Get at least 7 hours sleep per night – easier said than done I know.
  6. Find a type of exercise you enjoy and get an exercise buddy to make sure you go.
  7. Walk outside in the fresh air and sunshine (if there is any) for at least 10 minutes per day.

Reasons to Exercise Regularly – week beginning Monday 20th January 2020

Getting plenty of physical activity is something many people struggle with.

There are many reasons why you should be exercising regularly but here are a few reminders:

1) It Improves Your Health

The main reason you should be exercising regularly is that it’s an important part of maintaining good health. It significantly reduces your risk of a number of major illnesses, including heart disease, stroke, type 2 diabetes and cancer. Research suggests that overall, regular exercise lowers your risk of an early death by up to 30%.

2) It Improves Your Mental Health

Exercise is great for the brain as well as the body. Physical activity causes the body to release feel-good chemicals called endorphins, improving your mood and over time giving you a long-term emotional lift. That’s why exercise is great for relieving stress and significantly reduces your risk of depression. You’ll find that staying active generally makes you feel happier and more relaxed.

3) It Controls Your Weight

Exercise burns calories, helping you maintain a healthy weight or lose excess weight. Keeping in control of your weight is important, as it benefits your health and also gives you more confidence and self-esteem.

4) It Boosts Your Energy

If you find that you’re easily tired out or often feel lethargic, lack of physical activity may be playing a large role. Staying active helps your cardiovascular system work more efficiently, while improving your muscle strength and endurance. You’ll find that when exercise is a part of your routine, you have much more energy to get through the day, and your tasks and chores will feel less like hard work.

5) It Helps You Sleep Better

Regular exercise makes it easier for you to fall asleep at night and encourages a good night’s rest, helping you get into a healthy sleeping pattern. However, it’s important not to exercise at the wrong time. Exercising close to bedtime only makes you feel too energised to fall asleep so actually keeps you awake.

6) It Can be Fun!

Many people enjoy exercise and you could be one of them. You just have to find the right activity for you. Exercise doesn’t just mean hitting the gym – there are many fun ways to get some physical activity. You can play sports with friends, join a dance class, go swimming, cycle along a scenic route or go hiking – to name just a few of your options. Even gardening and walking your dog involve some beneficial physical activity.

When trying to get into the habit of exercising regularly, try not to think of it as a chore. Think of it as a good way to feel happier, healthier and have fun. 

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