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The Impact of Sitting All Day – Part 2

In part 1, I looked at the impact of sitting on your muscles, but what happens in the rest of your body? Leg Disorders We are all familiar with the risk of deep vein thrombosis (DVT) if we take long flights.  This is because sitting for long periods of time slows blood circulation, which causes fluid to pool in legs.  This creates problems ranging from swollen ankles, varicose beings to dangerous blood clots. Soft Bones Osteoporosis is a disease marked by reduced bone strength leading to an increased risk of fractures, or broken bones. Bone strength has two main features: bone mass (amount of bone) and bone quality.  Osteoporosis is often called a “silent disease” because it usually progresses without any symptoms until a fracture occurs or one or more vertebrae (bones in the spine) collapse.   Weight-bearing activities such as walking and running stimulate hip and lower-body bones to grow thicker, denser and stronger.  Medical researchers partially attribute the recent surge in cases of osteoporosis to lack of activity. Garrett, Brasure et al, 2004, Physical Inactivity Direct Cost To A Health Plan, American Journal of Preventative Medicine; Vol 27 No 4, Pages 304–309 See http://www.ajpmonline.org/article/S0749-3797%2804%2900191-6/abstract?cc=y Weight Gain As the body slows down while in a resting and seated positions, the metabolism naturally slows down.  Calories are burned at a far lower rate, when you sit, you burn only about one calorie a minute!.  For some people this can lead to weight gain becoming an issues.  Being overweight is a known risk factor for many common chronic conditions including

  • diabetes
  • gallstones
  • hypertension
  • heart disease
  • stroke
Field, Coakley et al, 2001 Impact of Overweight on the Risk of Developing Common Chronic Diseases During a 10 Year Period, JAMA Internal Medicine; Vol 161 No13, Pages 1581-1586.  See http://archinte.jamanetwork.com/article.aspx?articleid=648604    
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Ten tips for surviving Chronic Fatigue or ME

We call all feel tired after a long day at work.  For some people a good nights sleep doesn't refresh them and they end up feeling tired all the time.  They may then receive a diagnosis from their GP of Chronic Fatigue or ME.  So if you know anyone who has received this diagnosis here are some tips:

  1. Accept - make peace with your current limitations; it may require you to adjust your lifestyle and to get others to help care for you.
  2. Look externally - get support from others and see a doctor or a therapist.
  3. Fix your diet - we all know the importance of a healthy diet, but it is paramount when you are tired and take you may require supplements.
  4. Look within - meditate and look within to find the lessons from your current situation and illness.
  5. Examine the past - look for unresolved issues, traumas or behavioural patterns that aren't serving you well.
  6. Grieve - spend time grieving over any past hurts and broken dreams and then let them go.
  7. Get back into the world - when you have the energy, get out and meet people or do some volunteer work.
  8. Make changes - introduce new behaviours, think positively and keep a gratitude diary.
  9. Look into the future - set goals for where you want to be in 10 years time, find your passion and take small steps to get there.
  10. Keep learning - read about what may help your condition and make small changes to your daily routine.
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Why do your muscles hurt?

The most common reason for booking a treatment with Vitality Therapy is muscle pain due to your"knots". So what do we mean by "knots"?  Technically speaking they are either  Trigger points (or Myofascial Trigger Points to give them their correct name) or hypertonic muscles. There are six key elements that cause acute or chronic muscle pain:

  1. Ischemia: the lack of blood flow to soft tissues that causes hypersensitivity to touch.
  2. Hypertonic muscles: very tense muscles or muscle spasms.
  3. Trigger points: highly irritated points and bands in the muscles that refer pain to other parts of the body.
  4. Nerve entrapment/compression: pressure on a never by soft tissue, cartilage or bone.
  5. Postural distortions: imbalance of the musculoskeletal system resulting from poor posture while siting at a desk.
  6. Bio-mechanical distortions: imbalance of the musculoskeletal system resulting in faulty movement patterns e.g. poor sports techniques.
A massage therapist has a wide variety of techniques in their toolkit to help release muscle pain including NMT.    
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Key Hamstring Stretches

The hamstrings play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension Most low back pain and sciatica problems will benefit from a regular routine of hamstring stretching. Tightness in the hamstrings places increased stress on the low back and often aggravates or even causes some of the conditions that lead to low back pain and/or sciatica pain. The hamstrings are a group of three muscles (Biceps Femoris, Semitendinosus & Semimembranosus) located in the back of the thigh. They run from the pelvis down to the knee, and help bend the knee and extend the hip. Because most daily activities including sitting do not stretch the hamstrings, they are often overly tight and specific stretching exercises are needed to keep them healthy and extended.  In addition strenuous exercises often contributes to tight hamstrings. Stretching your hamstrings before and after working out helps alleviate pain and tightness. Back pain sufferers and those with stiff knees will also benefit from a regular stretching routine. Tight hamstrings are a common finding in most people. However, you can do easy exercises to increase your hamstring length. Learn four easy exercises and be on your way to a more limber lifestyle. Stretch 1 Sit on the floor with both legs out straight. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Hold this position for 10 seconds. Relax. Repeat. Stretch 2 Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Extend your arms and reach forward over the one straight leg by bending at the bending at the waist as far as possible. Hold this position for 10 seconds. Relax. Repeat with the other leg. Stretch 3 Stand and cross your right foot in front of your left. Slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold this position for 10 seconds. Relax. Repeat by crossing your left foot in front of your right. Stretch 4 Stand one foot from a wall and place your hands on the wall at shoulder height, shoulder-width apart. Take a step back with one leg while pushing into the wall. Keep your back straight and press your heels into the floor. Hold for 10 seconds. Step forward and repeat with the other leg. Remember massage can help release tight hamstrings.

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The superfood that can combat metabolic syndrome

Every few months a new super food seems to emerge into the public domain.  Avocado seems to have caught the british public's imagination as sales soar.  With Avocado the hype seems to be justified. The fruit slows down and even reverses metabolic syndrome, a cluster of conditions -

  • high blood pressure
  • high cholesterol
  • high blood pressure
  • high body mass index (i.e. overweight)
Metabolic syndrome can lead to diabetes and heart disease. Avocado's bignest impact is on lipids, or fats, as it can alter levels of HDL and LDL cholesterol, trigylcerides and phospholipids. Researches who reviewed studies of Avocado say there is strong evidence that the fruit has all the ingredients to counter symtoms of metabolic syndrome.   It should be noted that the whole fruit that was studied including the peel, stone, flesh and leaves. Research J Tabeshpour, BM Razavi, H Husseingzadeh, 2017, Effects of Avacado (Persea americana) on Metabolic Syndrome: A comprehensive Systemic Review, Phytotherapy Research, Vol 31, Issue 6, pg 819-837  
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Mundance superfoods – part 5

My final swap is nettles for spiralina. Spirulina's deep blue-green color reveals its active ingredient — chlorophyll — clearly. Health.com explains it as one of the oldest life forms on Earth and possibly consumed in Aztec and African diets centuries ago. Today it's touted for its ability to strengthen the immune system, reduce fatigue and combat allergies. Nettles are another plant with chlorophyll that even rivals the amount found in spirulina, but they're often found in ditch banks, forests and riverbanks. It's sometimes called "stinging nettle" because it does just that; if you touch it without wearing gloves, the tiny hairs on every surface sting like a bee due to the presence of formic acid, leaving small red welts. But internally, Bon Appetit asserts, it acts like a tonic:

"Taken over time, nettle will strengthen your circulatory, immune, and endocrine systems to promote peak function. The stronger these systems, the better position our bodies are in to deal with whatever might come our way."
Cooked or dried, though, this pesky stinging problem goes away completely; good thing, too, because this free foraging food is highly nutritious, containing fiber, lecithin, chlorophyll, sodium, iron, phosphorus, sulfur, potassium and vitamins A and C, according to Mother Earth News. It's been used in birth rooms and battlefields to stop bleeding, both internally and externally, and is considered to purify blood, as well. As a tea:
"It has been found to help cure mucus congestion, skin irritations, water retention and diarrhea … stimulate the digestive glands of the stomach, intestines, liver, pancreas and gall bladder. Applied externally, nettle tea … relieves rheumatism in both people and animals, makes a first-class gargle for mouth and throat infections, helps to clear up acne and eczema and promotes the healing of burns."
To complete the series I want to point out that brocalli is arguably one of the most nutirtious vegatables readily available in supermakets.  Not only does it support normal cell function and division, it helps your body detoxify and reduces inflammation and damage from reactive oxygen species (ROS).  Another vegatable that I would highly recommend is rocket.  It has many of the same nutrients and healing compounds, including fiber, vitamins A, C (to boost the immune system) and K (for bone strength), folate, calcium, potassium, iron, magnesium, phosphorus and manganese that are found in cabbage and brocalli.  One study showed that rocket can be a powerful aid against gastrointestinal ulcers, psoriasis and skin, lung and mouth cancers. Many more vitamins and minerals help lower blood pressure and improve blood vessel function. References Bon Appétit July 19, 2017 Health December 27, 2016 Mother Earth News March/April 1981  
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What can I expect from a Reiki treatment?

A Reiki treatment session lasts one hour and the fully clothed client lies on a massage table. The Reiki practitioner then holds her hands above the clients body or gently lays her hands on the clients body.  The Reiki energy is automatically absorbed into the clients body which has a greatly beneficial effect.  There is no standard experience of a Reiki treatment, but most of my clients find it deeply relaxing and they feel more peaceful afterwards. When a client feels tired at the onset of a treatment they often feel more invigorated afterwards.  During a treatment clients routinely report sensations of heat, coldness or tingling in their bodies.  Some clients see flashes of colour, others are reminded of previous experiences as these are gently released, yet others feel nothing.   This does not mean Reiki was not working, it means that it was working in a gentle manner.

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After 20 years of genetically modified crops are they a sucess?

I have never been that keen on the idea of eating genetically modified food.  I understand the economic argument about same amount of land would give you a greater yield and that the crops would be more robust and hence would need less pesticides.  But I have always had my concerns about if scientist truly understood all the implications of modify crops.  In Europe generally the idea of fooling with nature caused widespread protests. Genetically modified crops were more acceptable in North America and were introduced 20 years.  Well I can safely say that any fears I had about any adverse side effects or any other fears of GM crops being "Frankenstein" food that is harmful to humans were laid to rest a long time ago.  So I would say that GM crops are now more acceptable by the European general public, who here in the UK we probably eat GM crops that are imported from North America.  So on the "Frankenstein" criteria they have been very successful. But what about the economic arguments that were put forward 20 years ago.  Data from the united nations reveals that there is no discernible advantage in yields between North America and Europe that didn't introduce GM crops.  Since GM crops like corn, cotton and soyabeans were introduced into North America the use of toxic chemicals to kill insects and fungi has fallen by 33% but the spraying of herbicides has increased by 21%.  In France, the use of insecticides and fungicides has fallen by 65% and herbicide spraying as fallen by 36%. This suggests that GM crops aren't as robust as originally envisaged by scientist and they don't produce more abundant harvests either.  So western europe didn't loose out by not introducing GM crops. Where GM crops do seem to have made a difference according to Matin Qaim, a researcher at Georg-August-University of Göttingen, Germany, is significant yield gains from insect-resistant varieties  of crops in the developing world, particularly in India. References Genetically engineered crops: Experiences and Prospects report see >> https://www.nap.edu/login.php?record_id=23395

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More tips on how to reduce severity of a cold

Following on from last weeks blog article on the benefits of garlic in fighting colds and flu, I wanted to share more tips on how to reduce the severity of a cold.

  1. Take a zinc supplement: Take zinc lozenges or syrup within 24 hours of the start of a cold, as this may reduce the duration of the cold.  The important thing is to take the zinc within 24 hours.
  2. Rest.  You body needs rest to heal.
  3. Soothe a sore throat.  I personally like to gargle with sea salt water - 1/2 tea spoon of sea salt dissolved in a large glass of room temperature water. Note: This is in appropriate for children as they may not be able to gargle properly.
  4. Sip warm liquids.  This could be chicken soup, team or warm apple juice.  Personally I like a wedge of lemon in hot water with a little chunk of ginger sweetened with manuka honey.
  5. Vitamin C.   The scientific jutry is still out on Vitamin C. Personally I dose up with 1000mg of vitamin C throughout my cold.  Taking vitamin C before the onset of cold symptoms may shorten the duration of the symptoms.  Vitamin C may provide benefit for people at high risk of colds due the the frequency of exposure.
  6. Echineacea.  Study results on whether echinacea prevents or shortens colds are mixed. Some studies show no benefit. Others show some reduction in the severity and duration of cold symptoms when taken in the early stages of a cold. Different types of echinacea used in different studies may have contributed to the differing results.Echinacea seems to be most effective if you take it when you notice cold symptoms and continue it for seven to 10 days. It appears to be safe for healthy adults, but it can interact with many drugs. Check with your doctor before taking echinacea or any other supplement.
Remember that antibiotics attack bacteria but they are no help against cold viruses. References https://www.ncbi.nlm.nih.gov/pubmed/24715076
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Introduction to Carpal Tunnel Syndrome

Way back when I first started at Barclays, one of the first clients I treated was returning to work after being signed off with Carpal Tunnel Syndrome.  Which is a common and painful disorder of the wrist, caused by pressure on the median nerve which creates numbness and tingling in the fingers.  At its worse it can lead to loss of grip and permanent numbness in the fingers. Repetitive computer use thought to be one of the causes, but scientific studies have shown contradictory results.   A recent review of the scientific evidence found that frequent computer or mouse use can nearly double the risk of developing the condition.  Repeated tapping, scrolling and swiping on your smartphone or tablet can also lead ot carpal tunnel problems.  If these sort of repeated movements are the cause then improving your posture will help.  But it is also worth ruling out other possible causes such as:

  • Diabetes
  • Arthritis
  • Thyriod Disease
Next I will explore what will help. Reference https://www.ncbi.nlm.nih.gov/pubmed/25582979 https://www.ncbi.nlm.nih.gov/pubmed/28635099 https://www.ncbi.nlm.nih.gov/pubmed/10337041
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