Stretches to Help Lower Back Pain

When I worked in an office, this was the time of the year when everyone either got the office cold or sometimes even worse flu, so I wanted to share something that can reduce your chance of getting one. Garlic has been used for centuries as both a food ingredient and a medicine.  Garlic contains compounds that help the immune system fight germs and has show promise as a treatment for preventing colds and the flu.  Studies have shown that garlic reduces the risk of becoming sick in the first place, as well as how long you stay sick.  It can also reduce the severity of symptoms. One study gave 146 healthy volunteers either garlic supplements or a placebo for three months. The garlic group had a 63% lower risk of getting a cold, and their colds were also 70% shorter.  Another study found that colds were on average 61% shorter for subjects who ate 2.56 grams of aged garlic extract per day, compared to a placebo group. Their colds were also less severe. If you often get sick with a cold or flu, eating garlic can help reduce your symptoms or prevent your illness entirely. However, a review of the evidence found that many of the studies investigating the effects of garlic on the common cold were of poor quality. Reference https://www.ncbi.nlm.nih.gov/pubmed/25961060 https://www.ncbi.nlm.nih.gov/pubmed/11238820 https://www.ncbi.nlm.nih.gov/pubmed/22280901 https://www.ncbi.nlm.nih.gov/pubmed/11697022 https://www.ncbi.nlm.nih.gov/pubmed/22280901

We can all feel anxious from time to time.  While individuals with anxiety disorders require therapy and/or medication, for individuals with milder cases of anxiety changed to your diet may help. 1. Omega-3 Increase your intake of omega-3 fatty acids found in oily fish.  Omega-3 acids protect you against inflammation and have been show to improve your overall mood and ability to cope with stress. Click here for more information.   This study shows a 20% reduction in anxiety levels amongst medical students taking omega-3.  While this study shows how omega-3 acts as an anti-depressant. 2. Drink chamomile tea.  See studies for evidence of how it helps with anxiety. 3. Eat dark chocolate. There's actually a chemical reason called anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression.  It's a derivative of the Sanskrit word "bliss," and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the "feel-good" aspects of anandamide.  In addition there is a scientific study which shows that it helps you feel calm - so eat dark chocolate without feeling guilty!  See scientific study for evidence. 4. Protein snacks. If like me you are the king of person who needs snacks between meals, then choose a high protein snack like an organic egg, cheese or macadamia nuts as these will stabilise your blood sugar level which means your energy levels don't slump and your mood doesn't either. 5. Eat bananas. Bananas contain dopamine, a natural reward chemical that boosts your mood. They're also rich in B vitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood.  

Sitting all day is a current health concern.   While I know that sitting all day has been described as "the new smoking" until now this made me uncomfortable - as its not the same.  You can get help to quit smoking.  If you work in an office you are expected to sit and standing desks are rare, so you have no choice but to sit down.  While I am aware that smoking is an addiction, I think it is still more within the individual's control than sitting if you work in an office. I am an optimistic person by nature, so I don't want to be the voice of doom for my readers about sitting.  So I was very interested in some recent research which demonstrates how to limit the impact of sitting. Spending much of the day sitting around increases the risk for heart disease, type 2 diabetes, cancer and ultimately, death - with 50,000 people anually in the UK dying as a result, say researches from Queen's University in Belfast.    Around 30% of adults spend at least six hours a day during the week sitting and this rises to 37% at weekends.  Roughly one-thrid of people who are sedentary will have at least two major health conditions, such as heart disease and type 2 diabetes.  Researchers from the American Cancer Society estimate that just 30 minutes of some physical activity would halve the death rates from chronic diseases such as heart disease and cancer. So 30 minutes of physical activity per day (like walking) is what researchers currently think is required to combat sitting all day. References Journal Epidemiol Community Health. 2019 Jul;73(7):625-629. doi:10.1136/jech-2018-211758 Americal Journal of Preventive Medicine, Mortality Risk Reductions for Replacing Sedentary Time with Physical Activities, Rees-Punia, Erika et al.  Volume 56, Issue 5, 736-741