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This week sees the penultimate part of Mary’s and my A-Z of diet, health and fitness. I hope there will be information and ideas that resonate with you and help you in your own journey to live longer, live healthier and live happier.
Don't forget, if you have missed any previous editions of our Newsletter you can find them all here.
 Q is for Quality of Life
I am sure many of you will have heard the common-sense information spoken by Cambridge University consultant virologist Dr Chris Smith on various TV and radio programmes. Recently he was on BBC Radio 2 talking about ‘ageing well’ so my ears immediately pricked up.
He was talking about the ‘quality of life as we age’ and about the loss of healthy living years caused by lifestyle choices that we make, such as smoking or becoming very overweight and unfit.
There are many facets to enjoying a good quality of life, there is no doubt about that, and some factors will be determined beyond our control. BUT, many are manageable with a positive mental attitude and a bit of determination to get the most out of living. Of course, it requires some discipline to make wise choices – such as eating healthily and making the effort to exercise regularly – but the reward is life-changing and you will be able to enjoy more healthy living years!
Exercise is such a vital part of achieving a healthier body and it needn’t cost a bean. Going for a daily walk and logging onto our website to do some strength exercises or perhaps a Pilates session, are all free. The benefits to the quality of your life are phenomenal!
R is for Relaxation
Relaxation means different things to different people but the overriding meaning of it to me is something that absorbs our thoughts completely, away from our normal day-to-day concerns. It may be gardening for one, reading a book for another and playing a sport for someone else - it doesn’t matter what it is, so long as we enjoy it and ‘switch off’ whilst we are doing it.
Stress is one of the most harmful side effects of life. It can cause life-threatening high blood pressure, heart disease and stroke so if we can find anything to take our mind off stressful situations, we should treasure and pursue it.
On our website we have a wonderful selection of activities that will take you away from your daily concerns and inspire you into action. Why not try our Whole Body Stretch Programme or learn to do Ballet for the first time, they are bound to relax you. Alternatively, why not try cooking alongside me as I cook up one of our many Recipes?
S is for Stroke
A stroke is a serious life-threatening medical condition. It happens when the blood supply to part of the brain is cut off. Strokes are classed as a medical emergency and urgent treatment is essential. The sooner a person receives treatment for a stroke, the less damage to the brain is likely to happen. If you suspect that you or someone else is having a stroke, call 999 immediately and ask for an ambulance.
Symptoms of a stroke
The main symptoms of a stroke can be remembered with the word FAST:
- Face – the face may have dropped on one side and the person may not be able to smile, Also their mouth or eye may have dropped.
- Arms – the person with a suspected stroke may not be able to lift both arms and keep them there because of weakness or numbness in one arm.
- Speech – their speech may be slurred or garbled, or the person may not be able to talk at all despite appearing to be awake. They may also have problems understanding what you're saying to them.
- Time – it's time to dial 999 immediately if you see any of these signs or symptoms.
What causes a stroke?
 Like all organs, the brain needs the oxygen and nutrients provided by blood to function properly. If the supply of blood is restricted or stopped by a blood clot or thickening of the arteries, brain cells begin to die. This can lead to brain injury, disability and possibly death.
 T is for Thermogenesis
Basically, this is all about the rate at which we burn energy in the body, and if we want to be fit and healthy then it is important to know something about it!
If you sit around a lot then it should not surprise you to know that you have not spent much 'energy' (calories), yet you may have eaten a lot of 'energy' in the form of food and drink, and you end up with a significant imbalance that may cause you to gain weight.
There are 3 types of Thermogenesis that are worth knowing about...
- Diet Induced Thermogenesis (DIT)
This is the rate at which our body processes and digests the food we eat and it is important to know that if we eat a lot of fat only 0.3% is used in energy to digest it and the rest slips into our fat stores! Compare that with carbohydrate at 5-10%, and protein at 20–30%! So, the message is to eat only small amounts of fats, (and ensure they are healthy fats), choose quality carbohydrates and lean protein foods. This is all explained and recommended in The 28-Day Immunity Plan.
- Exercise Associated Thermogenesis (EAT)
This is the 'after-burn' effect of an exercise session. This is really exciting stuff! Even long after we have finished working-out, our body continues to burn energy at a higher rate - possibly for another 12 hours! Also, doing resistance training (strength exercise) this is the most thermogenic as it increases our muscle mass in the body, making it a higher calorie burner. So go to those whole-body Strength programmes on our website to achieve exactly that!
- Non-Exercise Activity Thermogenesis. (NEAT)
This is all the activity we do simply by moving around all day - even fidgeting a lot has a significant thermic effect! So, try to keep moving every hour – even if it is just to get up and make a cup of tea!
I hope this information really motivates you to exercise regularly!
U is for Urinary Tract Infections (UTIs)
When we have a UTI, it may be caused by one of three things:
1. an infection in the bladder called cystitis
2. an infection in the urethra called urethritis
3. an infection in the kidney, known as a kidney infection
Any one of these can be extremely distressing and affect our quality of life and depending on how often we are affected, will determine the best course of treatment. One of my walking buddies has recently been affected and had to have two lots of antibiotics to clear it and it has left her feeling very weak. Antibiotics are not always necessary as it may clear up on its own but if you have had more than one infection in a six-month period, then antibiotics may be the only remedy. If you think you may have an infection, request a urine sample bottle from your GP's surgery and request a test.
Things you can do for yourself:
- After emptying your bladder or bowel, wipe from front to back. Frequent causes of a UTI are from poo entering the urinary tract.
- Always fully empty your bladder each time.
- Empty your bladder regularly – always before you are desperate to go!
- Avoid scented soaps and wear cotton underwear.
- Drink plenty of fluids so you pass pale urine every time.
For more information, take a look at the Urinary Tract Infections page in the Health section of our website where Rosemary explains her experience and various ways to help treat and prevent this painful condition from recurring.
V is for Vitamin D3
Vitamin D3 is often referred to as the 'sunshine' vitamin as its absorption is dependent upon how much we are exposed to the sun and, like all vitamins, it is only needed in small quantities in the body but is absolutely vital to our health. Vitamin D plays a truly remarkable role in the body for our all-round health and wellness including:
- normal function of our immune system
- normal absorption, and use of, calcium in our body
- maintenance of healthy bones and teeth
- maintenance of normal muscle function
The challenge is that if we are deficient, the chances are we have no idea that we are, as symptoms are difficult to recognise at a low level. Also, there are not many foods that have a significant quantity of vitamin D to ensure we have an adequate intake. Foods rich in Vitamin D are oily fish, red meat and egg yolks - but only in very small quantities. Some breakfast cereals are fortified with it. So… we need to seek out the sun regularly but read the current advice below.
Current Advice
The good news is that, from late March to September, we will probably get enough from exposure to the sun in the UK.
The recommendation is just 20 minutes every day with 40% of your skin exposed and without wearing sunscreen. I know this goes against all the advice we are constantly given about wearing sunscreen which still stands BUT, for 20 minutes every day, try to expose your clean skin by wearing shorts and a sleeveless top. Perfect for our early morning walk!
From October to early March, here in the UK, it is advised that we take a daily Vitamin D3 supplement. A pharmacist will advise the best dose for you.
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