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How to live to 100

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
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New insights into MS

Multiple sclerosis, MS is often seen as an immune reaction.  However researchers surveyed 1,349 MS sufferers.  The respondents were asked to reveal any allergic reaction to food, environmental factors or drugs, only those with a food allergy suffered more frequent relapses and had more severe pathological changes related to MS. It is not yet know whether an allergy can cause the MS in the first place, but researchers do know that sufferers often experience a relapse after a reaction to food.  This suggest that MS isn't just an immune reaction but is more closely assocated with gut and inflammatory responses to foods.  This discovery by researchers at Brigham and Women's Hospital in Boston ties in with earlier observations that people with MS seem to suffer relapses after an allergic reaction - but nobody has been sure it was a reaction only to food. Researchers concluded there is a strong link between MS and food allergy.  The common factor seems to be inflammation in the gut. Reference Fakih R, Diaz-Cruz C, Chua AS, Gonzalez C, Healy BC, Sattarnezhad N, Glanz BI, Weiner HL, Chitnis T. Food allergies are associated with increased disease activity in multiple sclerosis. J Neurol Neurosurg Psychiatry. 2019 Jun;90(6):629-635.    

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A surprising benefit of HIIT

Chemotherapy and radiotherapy are the standard approaches to slow the growth of colon cancer  - but high intensity exercise can have the same positive effect - a new study has found. Even a short session of high intensity interval training (HIIT) can induce changes in blood cells that slow the growth of colon cancer cells or even kill them off completely. These positive effects were seen after just one exercise session, although the colon cancer patients went on to complete 12 HIIT sessions over a month. Even after the first session, blood samples showed an increase in markers of inflammation, and when cancer cells in the lab wehre exposed to these samples they started dying, researchers at the University of Queensland have discovered. Although earlier studies have shown that intesntive exercise can dlow the growth of cancer cells, the researchers were surprised to see it was also reducing the number of cancer cells, suggesting they were beign killed off. Reference James L. Devin, Michelle M. Hill, Marina Mourtzakis, Joe Quadrilatero, David G. Jenkins, Tina L. Skinner. Acute high intensity interval exercise reduces colon cancer cell growth. The Journal of Physiology, 2019

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Holistic holiday first aid kit – part 2

So I am off on holiday to Japan and thinking about what to pack apart from the obvious clothes, toothbrush etc.  In part 1 I discussed my two go to solutions.  So now I wanted to share some other ideas: Skin MOA, TheGreenBalm can be used to soothe dry itchy skin, calm minor rashes and burns.  It contains both tea-tree oil which is a natural anti-bacterial agent and yarrow a herb well know for its skin-healing properties. Sunburn Fushi wild andiroba oil harvested from the tropical rainforests of south and central america has antibacterial and antiinflamatory properties in the oil.  Which makes it great for sunburn, repelling bugs and to moisturize dry or damaged hair.  A more readily available remedy is aloe vera. Travel Sickness Ginger has long been the go to natural remedy for any type of sickness including travel sickness.  Pukka three ginger tea also contains galangal another plant often recommend for motion sickness as well as anti-inflamatory turneric and soothing licqorice root so it may be useful for calming an upset stomach as well as alleviating travel sickness. Bug Bites Zap Ease from Incongnito (www.lessmosquito.com) is a natural mosquito-repellent maker.  I haven't tried the product but it is award winning.  A few "clicks" of  Zap-Ease around the area of a bit "has the effect of localising the posing and inhibiting the histimine release, which causes the itch and the urge to scratch".  The device is harmless but not recommended for kids under 2 years old and people with pacemakers.    

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More tips on how to prevent Delayed Onsite Muscle Soreness

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References

  1. Innerfield I. The anti-inflammatory effect of parenterally administered proteases. Ann N Y Acad Sci. 1957 Aug 30;68(1):167-76; discussion 176-7.
  2. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
  3. Taussig SJ The mechanism of the physiological action of bromelain Medical Hypotheses 1980; 6: 99-104
  4. Donaho C, Rylander C Proteolytic enzymes in athletic injuries: a double blind study of a new anti-inflammatory agent Delaware Medical Journal 1962; 34: 168-170.
  5. Cirelli MG Clinical experience with bromelains in proteolytic enzyme therapy of inflammation and edema Medical Times 1964; 92(9): 919-922.
  6. Taussig SJ, Batkin S Bromelain, the enzyme complex of pineapple and its clinical application Journal of Ethnopharmacology 1988; 22: 191-203.
  7. Atal CK, Zutshi U, Rao PG. Scientific evidence on the role of Ayurvedic herbals on bioavailability of drugs. J Ethnopharmacol. 1981 Sep;4(2):229-32.
  8. Velpandian T, Jasuja R, Bhardwaj RK, Jaiswal J, Gupta SK. Piperine in food: interference in the pharmacokinetics of phenytoin. Eur J Drug Metab Pharmacokinet. 2001 Oct-Dec;26(4):241-7.
  9. Miller et. Al. The effects of protease supplementation on skeletal muscle function and D.O.M.S. following downhill running. Journal of Sports Sciences 22, 365-372;2004.
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Do self hypnosis CD’s really boost resilience?

As things are now back to full swing after the summer holiday, and before things get too budy, I wanted to share with you a piece of research that while being 3 years old is still highly relevant.  Researchers were looking at the effectiveness of listening to self-administered hypnosis stress reduction CD's to boost resilience. Eleven subjects took part in the study, all healthy, normally coping and functioning individuals - were provided with a self-administered hypnosis stress reduction CD, to be used for a minimum of 5 days a week over a 12 week period.  The CD contained two different hypnosis tracks, one to be played before sleep (25 minutes in duration) and the other to be played in the morning (lasting 7 minutes). The aim of the CD was to recondition the stress response, by minimising the participants "excessive emotional and physical reaction to perceived work and life stressors, while facilitating their coping skills and resilience."   Chronic stress and anxiety have been associated with inflammatory changes in the body, and high level of inflammation have been lined to a number of acute and chronic conditions.  Blood tests were used to measure the level of inflammatory response and self-reported measures (using the StressScan assesment) were taken pre and post intervention. While the study size is small, it provides some suggestive evidence that a self-administered stress reduction program that is time efficient may be clinically effective for modifying the stress response and boosting resilience. Reference Schoen M and Nowack K (2013)  Reconditioning the stress response with hypnosis CD reduces the inflammatory cytokine IL-6 and influences resilience: a pilot study.  Complementary Therapies in Clinical Practice 2013; 19 83-88 http://www.ctcpjournal.com/article/S1744-3881(12)00088-6/abstract

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Can acupressure improve chronic lower back pain?

A recent randomised control trail looked at the impact of on acupressure on people with chronic lower back pain.  Researchers randomly assigned 67 participants with chronic low back pain into three groups

  1. relaxing acupressure
  2. stimulating acupressure
  3. usual care
Participants in the acupressure groups were trained to administer acupressure to certain parts of the body for 30 minutes daily over 6 weeks.  Stimulating acupressure consisted of six acupoints, with four of the acupoints performed on both the left and the right sides of the body (total of 10 points). The acupoints were Du 20, Ren 6 (Ren 6), Large Intestine 4 (LI4), Stomach 36 (ST36), Spleen 6 (SP6), and Kidney 3 (K3). Participants in usual care group were told to continue with whatever treatments they were currently receiving. Researchers found that compared to the usual care group those who performed stimulating acupressure experienced pain and fatigue improvement. So if you have been strugling with chronic lower back pain why not book one of our deep tissue massages? Reserach https://academic.oup.com/painmedicine/article/20/12/2588/5522931
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Natural ways to reduce anxiety – Part 4

Following on from my last post on calm breathing, I want to introduce you to calming counting.  The advantage of this technique over calm breathing is that it helps you stop focusing on worried thoughts! Calming Counting

  1. Sit comfortably.
  2. Take a long, deep breath and exhale it slowly while saying the word "relax" silently.
  3. Close your eyes.
  4. Let yourself take ten natural, easy breaths. Count down with each exhale, starting with "ten."
  5. This time, while you are breathing comfortably, notice any tensions, perhaps in your jaw or forehead or stomach. Imagine those tensions loosening.
  6. When you reach "one," open your eyes again.
As claming counts takes about 90 seconds this is precious time that your body gets to relax and quieten your mind. It is perfectly possible to do this on your commute, as long as you don't drive or at your desk or even in the loo!  
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Natrual Ways to Reduce Anxiety – Part 1

Anxiety is very comman and from time to time its perfectly natural.  However when it becomes excessive then its time to do something about it.  There are several types of anxiety

  • General anxiety disorder
  • Panic attacks or panic disorder
  • Phobias
  • Obsesive compulsive disorders
Cognitive Behavioural therapy, a form of counscelling is on one of the most effective long term treatments for anxiety-related disorders. Over the next few blog articles I want to share some natural ways that may help. Passionflower (Passiflora Incarnata), a herb has been used for centuries as a mind calmer and mood boster.  There is strong evidence it is effective and in one study it was just as effective as the anti-anxiety drug, oxazepam for generalised anxiety. Reference https://www.ncbi.nlm.nih.gov/pubmed/20929532 https://www.ncbi.nlm.nih.gov/pubmed/11679026
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Tips for a healthy stomach

The stomach is the body's food processor.  It takes about 4 hours for a moderate meal to be processed.  It takes 7 seconds for food to travel from your mouth to your stomach.  Your stomach can hold 1.5 litres of food and drink. Chew each mouthful at least 20 times Chewing produces saliva which start the digestive process efficiently, enabling the food to the broken down thoroughly.  Eating to quickly often means you don't chew each mouthful enough and causes problems such as heartburn and indigestion.  Swallowing large lumps of food causes problems for the gut as undigested food ferments, creating toxins and gases that irritate the stomach lining; it also prevents absorption of nutrients and creates digestive problems. Digestive enzymes Digestive enzymes help to minimize indigestion, acide reflux, bloating and gas.  There are three main clasifications of digestive enzymes:

  • Amylases: which break down carbohydrates
  • Lipases: which break down fats
  • Proteases: which break down protiens
All three types are naturally found in raw fruits, vegatables, sprouted seeds, raw nuts and whole grains.  Most digestive enzyme supplements will contain all three plus some additional supporting enzymes. Ulcers For ulcers take deglycyrrhizinated liquorice (DLG) in a chewable form not a capsule as saliva makes it work more effectively. Reference https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1552833/    
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