Top tips for preventing sports injuries

Here are some top tips on how to live to 100.  These tips are from Dr Claudia Kawas at the University of California, on of the world's leading scientific researchers into longevity and scientists at Northwestern University Feinberg School of Medicine in Chicago and the scientists working on the Blue Zone project. Scientists studying lonevity are tyring to answer the question why doesn one person live until they are 94 while another dies at 75.  Dr Claudia Kawas has spent 15 years studying "super-agers" - those who live until into their nineties and beyond while keeping their minds sharp.  By studying the lifestyles of these "super-agers" scientists have discovered some common lifestyle habits and traits including:

1. Drinking two cups of coffee a day
2. Don't over eat
3. Get out and socialise including talking to strangers
4. Drink two glases of wine a day
5. 15 mins of light exercise a day
6. Positive thinking or optimistic outlook in life
7. Resilience when bad things happen
8. Having a purpose/ belief in life
9. Put others including family first
10. Be with the "right" people for you
11. Healthy eating i.e. more plant based diets

References Nature, 2017; 546 (7660); E8; doi: 10.1038/nature22786

  Every year May 17th is dedicated to World Hypertension Day (WHD).  The purpose of WHD is to promote public awareness of hypertension.  In keeping with the spirit of the day, I am going to blog about Hypertension throughout May. So what is Hypertension? It is a stage of great psychological stress which causes abnormally high blood pressure.  The graphic to the left, indicates what is considered, low, normal, pre-high blood pressure and high blood pressure. We all know that if we go to the GP they check our blood pressure, but why is it so important? Firstly high blood pressure or hypertension is very common, according to the NHS it affects 1 in 4 adults in the UK.  Secondly it has no symptoms hence it is often referred to as the silent killer.   Thirdly it is the simply most significant risk factor for a range of diseases including:

1. heart disease
2. congestive heart failure
3. stroke
4. kidney disease
5. dementia

The good news is that high blood pressure or hypertension is very easy to treat with mediation.  In addition there are a wide variety of lifestyle changes and therapy treatments that may assist hypertension. Read part 2

I know previously I have discussed how to minimise the risk factors associate with muscle cramps including during pregnancy. Exercise Related Muscle Cramps May occur during, after or in some case many hours after vigorous activity.  In addition to minimising the risk factors I have previously documented you need to ensure you

1. Don't exercise when injured - cramps can occur as a protective mechanism following an injury.
2. Warm up thoroughly
3. Stretch before and after exercise
4. Cool down properly
5. Don't over do it - their is a clear correlation between muscle fatigue and cramps.  In addition if you suddenly place a huge physical demand on the body (e.g. a late spurt to win the race) that it is not used to, your body can react by contracting all the muscle and creating cramps.  So remember to follow a suitable training program before entering that competition!

Rest Cramps Night cramps and other rest cramps can often be prevented by regular stretching exercises particularly before going to bed.  The most common night cramps are in the calf muscles, to stretch this muscle

1. Stand about 2 or 2.5 feet away from a wall.  Lean into the wall to place the forearms against the wall with the knees and back straight and the heels in contact with the floor. Hold for 10 to 15 seconds and repeat three times before going to bed.
2. In bed while lying down, you can try flexing the ankle by pulling the toes up toward the head with the leg as straight as possible.