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In 1972 I launched my very first slimming class. Click here to read how it all began.

Hello,  

The purpose of our weekly Newsletter is to try to educate, encourage and support each other to maximise our health and wellbeing as we welcome more birthdays and enjoy every day to the full.

As well as addressing how to make the most of ourselves with advice on make-up and how to dress for our figure shape, we also address some of the less exciting subjects such as gut health leading to healthier bowels, and this week we are focussing on the delicate subject of bladders and urinary tract infections, (UTIs). Whilst more common among women, men too can suffer this most unpleasant condition.

When my mother-in-law Jeanne was living with us, she often suffered with UTIs, primarily caused because she didn’t drink enough. I would fill her kettle in her flat at the top of our house before I left for work each morning, hoping this would encourage her to make her cups of tea throughout the day. Sadly, it soon became clear that at 92, despite being totally ‘with it’ mentally, and fully mobile physically, she found the whole process of going to the loo too much effort, so subconsciously she drank less so that she didn’t have to go so often.  On one occasion she was so poorly she was admitted to hospital because her urinary infection was acute. Thankfully, she recovered and returned home but it was a night and day challenge to get her to drink enough. The fact is, looking after our waterworks is so important we should take it very seriously.

Whilst I am not pretending to be qualified in this subject, I do have significant experience in helping Jeanne and also suffering personally from cystitis which has often led to a UTI.

A mild dose of cystitis may be able to be cleared up with an over-the-counter remedy from your pharmacist. Personally, I find Cystapurin the most effective and the most pleasant to take. It comes as a powder and is dissolved in water and taken three times a day for three days. If that doesn’t solve the problem, it is suggested we see a doctor. To save time, I suggest that you take a urine sample to your doctor’s surgery and ask for a GP to test it to see if you need any medication. If you have, they will give you a prescription for an antibiotic. If you don't have a urine sample bottle the practice receptionist should be able to give you one.

So, how can we help prevent UTIs?

  1. When you go to the loo, take your time and be sure to empty your bladder completely. Apparently, this is one of the biggest causes of UTIs.
  2. After you have emptied your bladder and/or bowel, wipe from front to back rather than from back to front as this can cause bacteria to be transferred from your bowel area to your urinary tract. This can cause infection, as can constipation.
  3. Drink plenty of fluid. Aim to drink at least 200ml every hour and if you are going out and about, be sure to take a drink with you or buy yourself something to drink. Keeping our fluid levels up is critical.
  4. Empty your bladder regularly. ‘Holding on’ with a full bladder encourages infection.
  5. Avoid too much alcohol because it is very dehydrating and can be acidic which exacerbates urinary issues.

We should not underestimate the importance of keeping our waterworks healthy. Only today I heard of an elderly lady who had collapsed and been admitted to hospital. It turned out she had an undiagnosed UTI which subsequently turned into sepsis. Very sadly, in the end, she passed away.

Having undergone various medical treatments and investigations for my own urinary issues, I have recorded a short video Urinary Tract Infections which explains my journey and the prescribed remedies that I have found work for me. I hope you will find this helpful.


I was very excited yesterday when my autobiography was finally published. If you would like to order a copy just click on the banner above to go to my online shop.
With the publicity for my new book in full swing you may have seen me last week being interviewed on  ITV’s Loose Women. If you missed it and you are interested you can watch the interview in the video above. This Sunday (21st) I will be appearing on TV again on Sunday Morning Live which starts at 10.00am on BBC One. 

Recipe of the Week

Serves one
Per serving: 300 calories, 1g fat approx.
Prep time 5 mins

1 tortilla wrap per serving
¼ red onion finely chopped
¼ each of two different coloured peppers, finely chopped
1 mushroom, finely chopped
1 stick celery, finely chopped
Fresh coriander (optional)
1 x teaspoon Chilli and Ginger Dipping Sauce
28g tuna, canned in brine, or sardines in tomato sauce
 
  1. Spread the centre of the tortilla with the dipping sauce.
  2. Sprinkle the finely chopped peppers, onion, mushroom and celery on the sauce in the centre.
  3. Break up the tuna or sardines in a small bowl and place on top of the salad vegetables then top with fresh coriander if you wish.
  4. Now wrap the tortilla edge that’s closest to you over the contents, tucking it under the filling, then fold in the sides of the wrap like a parcel before rolling it up into a sausage shape.
  5. Squeeze to secure then cut diagonally in the centre to serve.
For more recipes click here to visit the website

Fun, Facts & Fitness from Mary Morris MSc.


Rosemary's valuable insight into the discomfort that UTIs can cause brings to mind a similar issue for many women - stress incontinence.

A recent survey from Harvard estimated that around 45% of American women suffer from it and I suspect that those figures could be similar for the UK. 
 
When the aerobic boom began in the 1980s it was not uncommon to perform high-impact 'jumping' moves for the entire duration of the class. As many of us had recently gone through childbirth, some relatively young mums already experienced the embarrassment of the consequences of performing too many Jumping Jacks!  We soon learnt to adapt certain moves by introducing low-impact versions that solved the problem.  Now though, in older age, it can be something as simple as a cough or a sneeze that results in unwanted leakage! 
 
As we so often comment through this Newsletter, the whole process of getting older brings on conditions that are not necessarily life-threatening, but that do however cause considerable discomfort for some of us.  Stress incontinence is one of those conditions and it can become such a big problem that you don't even want to leave the house!  That is usually when it is defined as 'urgency incontinence' when the need to find the nearest toilet facility is a constant worry. This can be a similar problem for men if they are suffering from a prostate issue.
 
The good news is that women can learn to manage it by following a few sensible guidelines that will alleviate some of the worst effects but we do need to make the effort to practise the exercises.
 
Firstly, let's focus on the pelvic floor muscles.  These can be described as a sling of muscles running from the back passage through to the urinary tract (the bladder) and the diagram below shows you perfectly how they are placed to provide support and control of those areas.  Like any other muscles in the body, they can be strengthened. They can be exercised regularly doing what are called Kegel Exercises. You will find Pelvic Floor Exercises on our website describing exactly what you need to do. I have to say that of all the  exercise programmes that I recommend, this is the easiest by far.  No equipment... no need for fitness kit... it can be done sitting down or lying down in bed... and nobody needs to know you are doing it.
 
Secondly, we need to be aware of the enormous value of a Pilates programme for helping you develop a strong 'core'.  Those pelvic floor muscles are a major player in core strength, along with the deep abdominal muscles called the transverse.  Throughout a Pilates class you will be engaging your transverse, and the good news is that you then automatically engage the pelvic floor muscles.  This is called the 'powerhouse' of core strength.  They are the deep muscles of the pelvis and trunk area and, just as with a tree, it is the deeper layers that provide the support...not the bark.
 
So, if you forget to do your pelvic floor exercises but practise Pilates regularly you are doing exactly what is needed to maintain strength in this important area.  If you are really suffering with stress incontinence then that alone should encourage you to do the Kegel exercises regularly.  An easy reminder is that if you are going to sneeze or cough then 'close the doors' (a lovely expression for the contraction of the pelvic floor muscles) and as long as those muscles are working well, you will be well protected.
 
A final word:

  • Try to achieve and maintain a healthy weight as this reduces pressure on the pelvic floor. See our video How to lose weight.
  • Remaining active will always be an insurance policy for many conditions as we age, including this one. Look at our Exercise section.
  • Watch your intake of caffeine and alcohol as these can cause the kidneys to produce more urine which then irritates the bladder, making the problem worse.

This Week's Fitness Challenge

  1. Watch the Pelvic Floor Exercises on the website and commit to doing them 3 times a day this week.  Set an alarm so that you don't forget!
     
  2. Choose a Pilates programme at a level to suit you from the website and do it three times this week. Remind yourself of the value of your 'core'.
     
  3. On your daily 30-minute walks draw your navel toward your spine for 10 seconds at a time and repeat frequently throughout the walk.

Did you know...

The BBC (then the British Broadcasting Company) was formed in 1922 and its first General Manager (later to become Director-General) was John Reith.  He firmly believed that its purpose was to inform, educate, entertain; a bit like this Newsletter really!  100 years on, these words are still included in the BBC (British Broadcasting Corporation) mission statement.

Reith was a dour Scotsman, the youngest son of a Presbyterian Minister, and he grew up with strict religious convictions. Under his leadership the BBC did not broadcast on Sundays before 12:30 PM, to give listeners time to attend church, and for the rest of the day broadcast only religious services, classical music and other non-frivolous programming. There is an old BBC legend that he once caught an announcer kissing a secretary and decreed that in future the announcer must not read the late-night religious programme The Epilogue.

One cannot help but wonder what he would make of today's more liberal programming and how he would feel about TV shows such as Love Island and Naked Attraction.  Imagine his outrage at the mere title of Loose Women!

And finally...

After a busy week of interviews which have all been lovely, I am very much looking forward to appearing on Sunday Morning Live on Sunday (21st).  I always enjoy doing media interviews and it is great to be able to be on television in person again after over two years of only working online.

I hope you have a fabulous week and please look after yourself and stay fit and healthy.

With love and best wishes,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER

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