The Winter Blues

Ever heard of Selenium? Well, we’ll give you a clue… it is found in food. But not just any food. Selenium can reduce anxiety, therefore improving your mood. If you’re a big meat-eater, you’re in luck, and for the lovers of oysters and tuna, you, too, will gain benefits from these ocean snacks. And, hey, for once vegetarians have it all in the form of Brazil nuts. Hard to believe, but Brazil nuts contain 2,500 times the Selenium found in other nuts. No wonder South Americans like to party! Chocolate covered Brazil nuts sure are mood-enhancing, when you consider how rich in Phenylethylamine chocolate can be. Phenylethylamine is known as the love drug, so watch out if you have a penchant for chocolate Brazils. And careful not to overdose on euphoria if you serve up a bed of oysters followed with a Rib-eye steak around Valentine’s Day. 

When you’re in the supermarket, look out for foods that release neurotransmitters in the brain. By that, we mean foods such as fruit, grains, or bread. These contain serotonin, which calms the brain, and can improve depression, especially during winter. Clinical studies have shown that many patients are deficient in folic acid that lowers the seratonin content and causes the blues. Cereals and orange juice in the morning can improve folate levels and so inhibit depression. Follow this by eating green, leafy vegetables with your evening meal and you’re on the way to a great spring break.

The blues can also be reduced with the consumption of Omega-3 fatty acids. As well as oily fish, it is found in walnuts, olive oil, and pumpkin seeds. Cases of depression is low in countries where fish is a main staple, and research by the United States National Institutes of Health showed that women who ate fish during their pregnancies were less likely to suffer from depression.   

As usual for the caffeine addicts out there, the news is not good: steer clear of sugar and coffee. These give you a high, before giving you a slump. Add alcohol to the list, and by then you should be as fit as the proverbial fiddle.  

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Walking, What's That?

Most of us take the car everywhere. The school-run, the supermarket, the mall… even to the local store to stock up on milk and butter. Dogs have to be taken in the car in order to have a walk. It can take longer waiting in the traffic than it does throwing sticks to your pooch in the park. And when you’re there, do you sit on the bench and wish your life away? Have a rethink. Can you walk your dog to a park? Can you walk it from your door rather than ushering it into the back seat where it mucks up your windows with its wet nose? Stroll to the deli to pick up your bagels on a Sunday morning. Whatever the weather, walking is fun.

So beneficial is walking, it reduces the risk of cardiovascular diseases, glaucoma and hip fracture. If walking is combined with healthy eating, it is the correct route to weight control. It can control blood pressure by strengthening the heart, which could ultimately mean less medication for those popping pills for hypertension.

The benefits of a brisk walk would probably be too many to mention. Heart attacks would be fewer if we put on hat and boots in winter, or even a strappy little number in summer for the fashion-conscious amongst us, and took on those paths and sidewalks designed for pedestrians. Not only would we be lowering our risk of a stroke, or keeping our cholesterol levels down, we’d be living life to the full. Filling it with memories instead of reruns of Taxi or Frasier. Think of constipation, depression, stress, back pain, lack of sleep. 

For an hour a day, for five days a week, take a walk and we may be halving our risk of a stroke. This is according to a Harvard study of eleven thousand men. Can we afford to ignore it? Once the habit is broken of taking the car everywhere, exercise can be built into the routine of daily lives. Soon, it will be like eating breakfast, or brushing teeth. If an hour a day for five days a week proves too much, cut it down to an Optimum Walking Pace for three hours a week, apportioned however it suits. For women, this is associated with a 30 to 40 percent lower risk of heart disease, according to the Nurses’ Health Study of 72,000 women. It’s got to be worth dressing up and going out for, with or without the dog.  

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Relax Don't Do It

Back pain can be debilitating and a constant misery. In today’s society, there are many causes of bad back, and, believe it or not, stress is one of them. Despite the pills, the self-help books, and the therapy, people still suffer from pain, day in and day out. 

Tension causes stress hormones to be released into the body, tightening muscles and increasing pain.

It is not always possible to get rid of the source of stress. After all, not everyone can give up a job, or change something that is happening to themselves or a member of their family, but sometimes, certain measures can help. For example, yoga, gentle exercise, swimming or a brisk walk, can help clear the head and relieve tension. Also, a positive state of mind will certainly counter stress levels. Instead of saying, ‘I can’t’, say, ‘I can’. Instead of thinking life is handing you a raw deal, think the opposite, that some things are put in place for good reasons. 

*Emily, who was approaching 65, was experiencing back pain for no apparent reason. She was consumed with worry about her job, and didn’t get on with her boss, Mary. She was close to giving it all up, when instead she decided to confront the situation with Mary, who was astounded that Emily felt that way. After a long discussion it appeared that Emily came across as efficient and stand-offish, which in turn made Mary feel uncomfortable. She subconsciously avoided speaking to Emily. Once it was out in the open, Emily’s back pain subsided, until one day she realised she no longer experienced discomfort. 

Try facing life head-on, but do it in a positive way. *Emily’s name has been changed.

Avoid gimmicks and use common sense.

Obviously there are many good things on the market to help bad backs, but there are also many gimmicky ones, too. Far be it for us to name these in this article, but you know what they may be, just by using common sense. As a rule of thumb, use simpler methods first before spending wads of cash on something else. For example, a soft bed is good for backs, not a hard one. Acupuncture may work, and will be worth trying. Keep exercising. However gentle, some exercise is better than no exercise. Look up your local Pilates class, or try Salsa dancing. Your local paper will give you details of what happens in your area. There’s sure to be more than you thought. 

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Killer White

No, not a shark, but it may as well be. The ‘Killer White’ in question is plain old sugar. The stuff you’ve been using for years, to make apple crumble, to sprinkle on bread as a cheap pick-me-up, to stir into a cup of coffee to boycott the bitterness. Yes, good old white sugar.

Are you lacking in energy? Has it gone on for months? Coupled with this, do you have a constant thirst that won’t go away? Then perhaps you should visit your GP for a glucose test. This will reveal whether you have the symptoms of Diabetes. 

Diabetes comes in a few shapes and sizes, and most common in the middle-aged and elderly is type 2. In this case, the body still makes insulin – the hormone that regulates blood sugar levels – but it either doesn’t work effectively, or the body isn’t making enough. For those with type 2, diabetes can often be managed without drugs. Cut down on sugar, and sugary foods. Check those supermarket labels before buying. Watch out for high-content sugary fruits, cakes and breads. You may need to do some research before choosing a new diet. The British diet contains far too much sugar in the processed foods we buy off the shelf. Invest in a breadmaker, to make your own, or source good bread made by local bakers, often found in markets or small towns.  

Type 1 diabetes can be more serious, and needs to be treated with injections as well as a change of lifestyle. When the blood sugar level drops too low, a hypoglycaemic episode can occur, leaving the person shaky, sweaty and unable to think straight. If untreated, it can result in fainting, coma or even death.

During pregnancy, insulin can make the baby larger than normal, so often women are not allowed past 38 weeks, and are induced. There is also a greater risk of stillbirth. Another problem with diabetes can be with the eyesight, and retinal bleeding. Diabetes can increase the risk of eye problems, such as glaucoma, cataracts and blindness, due to the damage of blood vessels by uncontrolled glucose.

To get the correct treatment, ensure you speak to your doctor. You may wish to speak to a support group. For advice, check out www.diabetes.org.uk.

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Keep Warm and Circulate

 

Poor circulation affects many people, some without knowing it. Do you notice a dull ache around the kidneys? Are your ankles swollen? Do your legs, hands or feet fall asleep? These are just a few of the affects of poor circulation.

Statistics show that 75% of women experience cold hands and feet. This is an excessive amount, and shows that something is going on, and we shouldn’t take it for granted. There are a few rules to follow to help the circulation and ensure glowing health. 

Lifestyle has a direct impact on circulation, good or bad. Choose a poor lifestyle and you have poor circulation. Good lifestyle may ensure good circulation. By this, we mean cutting out certain things, as well as adding things, like out list below. 

Add:             

Eat garlic

This helps cut cholesterol and prevent vessel blockage.

Eat watermelon

A great source of lycopene, watermelon can prevent plaque build-up in the arteries to ensure good circulation.

Eat oranges

Containing bioflavonoids to strengthen capillary walls, oranges are also rich in vitamin C, and can improve blood flow through the body.

Eat pumpkin seeds

US studies has shown vitamin E can lower the forming of clots in the blood, and pumpkin seeds are a main source of vitamin E.

Eat Walnuts          

To increase the elasticity of the arteries, eat a few walnuts a day, containing omega-3 fatty acids. 

Cut out:

Smoking

Smoking lowers the oxygen in our blood, which will eventually affect the extremities, and fur up the arteries as well as hardening them. 

Unhealthy snacks

Limit the intake of saturated fats, as well as trans fats. Check out labels on supermarket foods to begin with, as some fats are hidden and not obvious to the uninitiated. 

When out and about, walking, shopping or perhaps sitting in the car, think about your body. Imagine the blood circulating more than a thousand times a day delivering oxygen to the heart, blood vessels, lungs, and vital organs. Imagine giving the system a boost, to ensure excellent flow of the blood. If you are less able, you can still follow the above advice to ensure good health. You can still think of ways to help good circulation and to cut down on cholesterol. It’s about change, it’s about perseverance, but it will have a huge pay-off. 

For more information visit WeightLossCommunicator