We all know someone who has fallen victim to dementia or Alzheimer's, and we are aware of the impacts it has on those around them. I have lost a grandmother a few years ago who suffered from dementia, and I have recently been told that my grandfather may be displaying early signs of the disease. I wish I knew 10 years ago what I know now as the following information may well have helped my grandmother. I am hopeful that this information will be effective for my grandfather today and for anyone who reads this who is directly or in-directly affected by Alzheimer's disease.

The key to health in old age is to prevent disease before it occurs. Consuming a nutrient dense diet from birth that includes high vitamin C and E content is fundamental for long-term health, and may extend your life 10 healthy years. Holford (2010) suggests supplementing with up to 1g of vit C and 75mg vit E for each decade of age. An eighty year old may therefore benefit from 8g of vit C and 600mg of vit E.

According to Holford (2004) age related memory decline and Alzheimer’s disease are the result of years of taxing the body of resources, resulting in inflammation and putting pressure on its ability to remove toxins. It is suggested therefore that Alzheimer’s disease is both preventable and reversible in the early stages.

The Drug Cycle

Avoiding the drug cycle may well reduce this stress on the body’s resources from toxins. Many of us begin taking painkillers or steroids, progressing possibly to antibiotics in the presence of infection. Problematically drugs treat symptoms not causes, and the resultant irritation of the gut and leaky intestinal wall cause further problems. More toxins can enter the body, further taxing the detoxification resources of the body. Non steroidal anti-inflammatory drugs (NSAIDs). Many drugs such as paracetamol are poisons that require the liver to work overtime.

Adapted from Holford (2010) Click image to enlarge.

Causes and Symptoms

Treating the cause rather than the symptom will avoid this dilemma. Permeability of the gut wall and its balance of bacteria are important in reducing the absorption of toxic substances. Known as dysbiosis the permeability of the gut can be tested for with a urine test as can the extent to which the liver has been overloaded. Dependent on enzymes dependent on nutrients this overload can be undone with the consumption of nutrient dense diet and vitamin, mineral, enzyme supplementation therefore restoring the ability of the body to detoxify, reducing oxidation and potential for reduced brain function.

Toxins – How to intoxicate:

·      Alcohol

·      Food additives

·      Environmental toxins

·      Pesticides in food

·      Food allergens

·      Medication

Leads to dysbiosis:

·      Bacterial overgrowth

·      Fungal overgrowth

·      Parasites

·      Infections

·      IBS

Leads to gut permeability made worse by:

·      Antibiotics

·      Anti-inflammatory drugs

·      Alcohol

Leads to overload:

·      Exacerbated by a lack of essential nutrients

Result in unsafe toxins

Detox – How to detoxify:

·      Healthy unadulterated food

·      Vitamins and minerals

·      Essential fats

·      Digestive enzymes

Combined with:

·      Beneficial gut bacteria

Combined with:

·      L-glutamine

·      Glucosamine

·      Zinc

·      Vitamin A

·      Antioxidants healing the gut

·      B vitamins for the liver

·      Antioxidants for the liver

·      Glutathione and a range of amino acids

Result in safe toxins.

Other associated risk factors that have been significantly linked to Alzheimer’s and dementia include cardiovascular disease, insulin resistance and diabetes, all of which may well be preventable. A primary cause of the decline in central nervous system (CNS) function is the oxidation and inflammation of brain cells. An increased intake of antioxidant vitamins E and C combined with omega 3 EPA and DHA fats will therefore reduce the risk.

Crucially reducing homocysteine levels through increased folate, vitamin B12 and B6 and a reduction in cortisol-raising stress levels which may be reduced with magnesium, regular eating and enough sleep will decrease risk of dementia.

Acetylcholine is a fundamental component of brain function that begins to decline with the degeneration of brain cells. There is evidence to suggest an intake of phosphatidyl choline (PC), phosphatidyl serine (PS) and dimethylaminoethanol (DMAE) may aid brain regeneration possibly by synthesising acetylcholine and therefore improving cognition. Crook (1991) supplemented 149 subjects displaying age related memory decline with 300mg of PS or a placebo. The study showed 12 weeks supplementation to improve subjects’ memories to levels equal to people twelve years younger. Possibly even more important to PS is PC (the precurser to the nutrient Choline) supplementation. The important neurotransmitter acetylcholine is synthesised from this nutrient and is essential for muscular, sensory control and memory. A lack of acetylcholine exhibits symptoms including a dry mouth, lethargy, poor memory and a reduction in dreaming, and is suggested to be a major cause of senile dementia (Pyapali 1998).  Acelylcholine is dependent on Choline, an enzyme dependent on vitamin B5. Combined supplementation of these have proved to be useful in age related memory decline, improving brain function and memory.  Lecithin is the best source of choline, also a source of phospholipids.  Purchased from regulare health food shops these can be in the form of tablets or granules to be sprinkled on food. Ensure quality of at least 30% PC content. Poor absorption rates require large quantities of lecithin consumption for an effect to be seen (1 tablespoon daily may help). Rich sources of DMAE include anchovies and sardines.

Pyroglutamate is an amino acid that nootropics can be derived from. Found in fruit and vegetables it has been discovered that Pyroglutamate is present in brain and cerebrospinal fluid. Nootropic drugs (variations of pyroglutamate) may be prescribed to improve brain function including memory with no toxic side effect. The prescription of nootropics has been shown to improve the communication between the left and right hemispheres of the brain, increasing the number of acetylcholine receptors and shown to be particularly effective for those with dyslexia (Pepu 1990).

Synergistic Nutrition

The effectiveness of nutrients such as PC, PS, Omega 3 fatty acids, pantothenic acid, DMAE and pyroglutamate in sufferers of a decline in brain function may be enhanced if taken simultaneously (Bartus et al. 1981)

Negative impacts on brain function

Chemicals shown to adversely impact intelligence include alcohol and surprisingly caffeine, which many regard to enhance concentration.

A diet high in refined carbohydrates and sugar has been shown to reduce IQ by 25 points according to a study by Shauss 1983. Also attributed to aggressive behaviour, anxiety, hyperactivity, attention deficit, depression, eating disorders, fatigue, learning difficulties and pre menstrual tension (Holford 2010)

Excessive consumption of metals that exacerbate oxidation including aluminium, mercury and copper (especially important in hard water areas) and a reduction in exposure to these will further reduce risk of dementia. Exposure to lead, cadmium and aluminium accumulate in the brain reducing intelligence, memory and concentration. It is recommended that if you are displaying signs of memory decline and you have amalgam fillings you should consider having these removed as even trace levels of mercury ca have adverse effects on memory (Holford 2010).

Supplementation recommendations:

·      High dose multivitamin and mineral supplement – x2

·      Antioxidant complex supplement x3

·      4g vitamin C

·      Brain food formula x3

·      Omega 3 fish oils – 3-6g daily

·      Homocystene-lowering formula

·      Lecithin granules

A combination of a low stress lifestyle lifestyle, and a high nutrient diet with some supplementary assistance may well prove effective in the prevention and reversal of early dementia or Alzheimer’s disease.

References:

Holford, P., ‘Alzheimer’s and dementia: the nutrition connection’, Primary Care Mental Health, vol 2, pp 5-12 (2004)

Crook, T. et al., ‘Effects of phosphatidyl serine in age associated memory impairment’, Neurology, vol 41(5), pp. 644-9 (1991)

Pyapali, G. et al., ‘parental dietary choline supplementation’, journal of neurophysiology, vol79(4), pp. 1790-6 (1998); Meck, W. H. et al., Neuroreport, Vol 8, pp. 2831-5 (1997)

Pepu, G. et al., ‘Neurochemical actions of nootropic drugs’, Advances in neurology vol 51: Alzheimer’s disease, Raven Press, New York (1990)

Bartus, R. T. et al., ‘profound effects of combining choline and piracetam on memory enhancement and cholinergic function in ages rats’, Neurobiology of ageing, vol 2, pp. 105-11 (1981)

Shauss, A. G., ‘Nutrition and Behaviour’ , Journal of Applied Nutrition, vol 35(1), pp 30-5 (1983)

Holford, P., ‘The Optimum Nutrition Bible’, Piatkus (2010)

Physical Activity for Pre and Post-Natal Women

Historically a sedentary lifestyle has been encouraged for pre and post-natal women. Recent thinking has seen a shift in this advice and exercise if performed wisely is seen to be beneficial for both mother and child. There are a number of physiological changes to consider in pregnancy, and extra screening should be performed to minimize any potential risks.

Cardiovasular changes during pregnancy

Early in pregnancy blood vessels increase in elasticity resulting in dilation and an increase in volume of the entire vascular system (there is more space for the blood to flow). No change in blood volume in this stage of pregnancy results in a lag behind the increase in vascular volume, and so a decrease in blood pressure is observed. Venous return (your body’s ability to return the blood to the heart) becomes less efficient as a result of ‘vascular underfill’ we see a reduction of blood pumping into and being ejected from the heart.

Effects of vascular underfill:

·      Waves of sudden fatigue

·      A racing pulse

·      Nausea

·      Pale in pallor

·      Sweating

·      Dizziness (particularly in getting up or standing)

·      1^st three months resting heart rate (RHR) will increase so better to use rate of perceived exertion (RPE) in exercising. HR will change regularly during pregnancy too.

Following initial vascular underfill a response of increased blood production increases blood volume to meet the capacity of the vascular system. Overproduction of blood may in this case result in an increase in blood pressure (hypertention).

Oxygen demanded by the body increases as the demands placed on the body are greater than any other time in a woman’s life. In practical terms the mother may tire sooner especially during exercise.  Exercise intensity should be taken into account and be reduced accordingly.

Benefits of appropriate exercise:

·      Better or increased circulation and a reduction in oedema (swelling)

·      Reduced leg cramping

·      Reduction in gastro-intestinal discomfort

·      Enhance muscular strength, endurance and balance

·      Improved posture and reduction in lower back pain

·      Minimize maternal weight gain

·      Improved self esteem and self image

·      Shorter and easier labour

·      Eased post-partum recovery

·      Stronger pelvic floor muscles

Thermoregulatory Adaptations

Abnormal foetal development resulting from hyperthermia may be of concern to the mother. This situation may occur due to excessive heat production, and an increase in the mother’s core body temperature (37.5°C) during and after exercise. Physiologically the body will adapt to this heat by increasing the efficiency of heat dissipation through the skin and so removing the risk to the baby.

The aforementioned increase in blood volume and vascular volume both help to dissipate the heat keeping the baby safe from hyperthermia. In addition to this the sweat point temperature will decrease eliciting a sweat response sooner on an increase in core temperature. The body’s effort to keep the baby cool results in the ‘glow’ often seen in pregnant mothers.

Regular exercise increases the capacity for heat dissipation through increased blood volume and subcutaneous vasodilation. It is recommended to keep cool and well hydrated during exercise and to avoid the sauna, steam room and hot baths. Very vigorous activity may increase the risk of overheating, but exercise if well hydrated and in an appropriate environment will minimize the risk of overheating.

Respiratory Adaptations

Lung function improves during pregnancy. An increase in the hormone progesterone results in increased sensitivity of the breathing centre of the brain to CO2 and a faster breathing rate. A feeling of breathlessness may be felt during both rest and mild exercise.

The growing foetus hinders the function of the diaphragm fundamental to breathing. As a result the inter-costal muscles of the ribs (ribs are able to expand at this point), pectorals end even upper trapezius muscles will work harder. Becoming a chest breather is normal but these newly recruited muscles may become tight or fatigued and breathlessness from over-breathing may occur.

Adaptations:

·      CO2 sensitivity increases – 4% less CO2 will trigger breathing

·      Dyspnoea results – short breaths – chest breather

·      Increased tidal volume of lungs – increased alveoli

Some Hormonal Changes

Increased levels of relaxin result in softer ligaments, cartilage and cervix allowing the tissues to spread during delivery.  The pubis symphysis – cartilage joining the pubic bones - and sacroiliac joint (SIJ) – where your hips attach to your spine become unstable during pregnancy to aid delivery. This must therefore be considered in exercise.

Exercise considerations:

·      Do not overextend the range of motion

·      Do not perform developmental stretches

·      Do not do hip adduction or abduction exercises and beware of hips and lower back in exercise

Estrogen levels will change too resulting in increased body fat levels and female characteristics will be emphasised.

Insulin is a key that opens doors in cells and shunts nutrients into them. Insulin resistance increases during pregnancy and so energy patterns similar to a mild diabetic may arise. Gestational diabetes is a common concern for pregnant women, characterised by too much glucose present in the blood. This excessive glucose ‘feeds’ the baby and may result in a large baby that may become prone to type II diabetes in later life.

Nutritionally, keep away from sugary foods, fast, processed foods and ready meals. Eating lots of vegetables and lean proteins, fruit and nuts and seeds will be a good start. Getting enough EPA ad DHA fatty acids from fish oils may also help both mother and baby. Getting your carbohydrates from vegetables rather than cereals reduces your glycemic load and the stresses placed on the endocrine system. Exercise has been shown to have positive effects on insulin sensitivity. Exercise should be performed up to 2 hours after eating, and a small snack consumed immediately post exercise.  Fasting for more than 4 hours should be avoided and rapid weight gain in the early stages of pregnancy is normal.

Musculoskeletal Adaptations

Pregnancy results in a shift in the centre of gravity of women, as a result of a growing uterus and normal weight gain. The shift both up and out increase the stress in certain areas of the body.

An increased curve in the lumbar spine (hyperlordosis) along with stretched, lengthened (possibly strained) abdominal muscles may result in lower back pain (LBP) due to a tightening of the muscles in the area.

Increased leptin levels exacerbate changes further by stretching and loosening of  stabilising ligaments of the pelvis, hips and back.

Abdominal Muscles

In increased tummy size stretches and weakens the abdominal muscles. This weakness may cause concern:

·      The weight of the baby should be carried by strong abdominal muscles

·      Strong abdominal muscles will give the muscles of the uterus assistance in delivery.

The abdominal muscles (rectus abdominis) are divided by a vertical sheath known as the linear alba which splits during pregnancy.

Known as diastasis recti this splitting is more likely with weak abdominal muscles. Although a common occurrence it can be a problematic cause of backache both during and after pregnancy.

Pelvic Floor

Acting as a hammock that cradles the uterus, bladder and bowels the pelvic floor is often forgotten in every day life. Forming a ‘figure of eight’ around the urethra, vagina and anus, the pelvic floor becomes overly stressed as the uterus grows. Sagging of the pelvic floor may cause incontinence.

Kegel exercises are simple to perform exercises for strengthening the pelvic floor. Used daily, the combination of these two exercises will help to strengthen your pelvic floor muscles.

Identify Your Pelvic Floor

Before you start, identify the set of muscles you are going to exercising, as its easy to accidently recruit other muscles when trying to exercise the pelvic floor.

When you exercise your pelvic floor do not:

·      Pull in your stomach

·      Tighten your bum muscles

·      Hold your breath

·      Squeeze your legs together

A simple way to identify the pelvic floor muscles is in the loo. Try to stop urinating mid-flow - the muscles you flex to stop urinating are your pelvic floor muscles. To flex your muscles, simply tighten the muscles around your bottom, urethra, and, vagina.  

Slow Kegels

This exercise will improve the length of time you can consciously hold your pelvic floor muscles for, and improve overall muscle strength.

·      Breathe in. As you breathe out, slowly clench your pelvic muscles up as far as you are able and hold them for 5 seconds whilst continuing to breathe normally. Slowly release the muscles until all the tension has dissipated.

·      Repeat this process 4 or 5 times, and gradually build up the length of time you clench your muscles to 10 seconds. As your muscle tone improves, you should also be able to slowly increase the number of repetitions for better results.

Fast Kegels

Fast kegels are performed in the same way as the method above. The only difference is that you clench your muscles quickly and let go quickly. Rest for at least 3 seconds between repetitions, and repeat up to 10 times.

Elevator

Start clenching easily to begin with and gradually increase the clench until it becomes hard to very hard. Repeat as above.

Exercise considerations

Before exercise consult a GP for a thorough screening. Regular checkups with a midwife are essential to monitor blood pressure amongst other things. Ensure considerable care is taken in all stages of pregnancy. Four main contraindications that require evaluation before exercise is undertaken are as follows:

·      Significant physical injury

·      Acute illness or chronic underlying disease

·      Onset of localized, persistent or recurrent pain – in particulat the lower body for risk of DVT

·      Abnormal or heavy vaginal bleeding

Return to exercise post delivery

·      Avoid supine and prone positions (lying on front or back) after first trimester. The front will become too uncomfortable. Supine the baby will sit on the inferior vena cava and inhibit blood flow.

·      Reduce impact. Joint instability should be considered, and a reduction in running volume is advised.

·      Risk of abnormal trauma – do not get hit in your tummy!

·      Due to unreliable and variable heart rate through pregnancy, it is advised to use RPE rather than HR as a guide to exercise intensity.

·      As a mother you will have a varying comfort zone – use this as a guide to exercise intensity and type.

·      Keep well hydrated and cool to minimize risk of hyperthermia

·      Change your program or day’s workout if you feel uncomfortable, faint, ill, hot, or in pain

·      Strengthen stretched and weak muscles

·      Stretch tight muscles but do not do developmental stretches. Avoid any stretches of the lower back, hips, or any abduction and adduction exercises of the hip joint.

·      Perform pelvic floor exercises

·      Eat as advised by a GP or midwife, follow a low glycemic load, nutrient dense diet and maintain hydration levels.

·      Mother knows best – remain in your comfort zone!

Post Natal

Reduced joint stability in response to relaxin levels increase injury risk in post natal females. Progress your exercises from machines to free weights, gradually destabilising the exercises.

Weak abdominals should be strengthened initially with a static plank exercise, progressing to a crunch and further advanced exercises. Focusing on the transverse abdominus muscles (TVA) may be beneficial, and no abdominal exercises should be performed before the diastatis recti of the linear alba decreases to <2 fingers width.

Considerations for breast feeding should include the fact that lactic acid taints the taste of breast milk. It may therefore be wise to breast feed before exercise or express prior to feeding.

Return to exercise slowly and exercise caution in all that you do. I hope this post helps and all the best in the future.

Obesity epidemic. That is what the UK is undergoing along with the USA and a literally growing number of westernised countries. Along with this come more coronary disease, diabetes, hypertension, depression, backache, and morbidity.

In an effort to curb the UK’s headline grabbing declining state of health the government is spending thousands to subsidise individuals in their quest for health. With the well recognised ‘Change For Life’ campaign, the government plans to pay people to get healthy may have good intentions, but will it work?

The Cycle of Exercise

Buckworth and Dishman (2002) suggested that most people undergo a cycle of health and fitness. A pre-contemplation stage of inactivity and no intention to begin exercising is followed by an awareness and contemplation to embark on a health and fitness regime. Preparation to embark on the plan comes next and finally action is taken.

Buckworth and Dishman (2002). Stages of Change Model.

The government intervention may help people in these initial stages of heath and fitness cycle, but in my experience it is not financial reasons that people stop exercising. Once on a programme exercisers usually persevere in the maintenance phase for 4-12 weeks with most people relapsing, without reaching their goals and the cycle continues.

What is the success rate?

Fresh starts in January see a massive rise in gym memberships for the first couple of months of the year. People are keen to start as they mean to go on and so embark on a ‘diet’ of some description, join a gym, or vow to use the membership they pay each month. With the first 2 weeks of the new regime all is well, exercisers are happy, feel good factor, burning off the guilt of Christmas parties and even seeing results when they jump on the scales. But take a look at graph 1 below, which shows what happens in reality.

Graph 1.  Illustration of GAS

The graph illustrates what happens on average is that people set a goal that is usually achievable. Examples may include losing a dress size, losing 5kg, getting into your old jeans, reducing blood pressure, or getting ready for a wedding or holiday. I had one client who stuck a picture on the fridge of himself and his wife in swimwear on the beach, and this was his motivation to lose weight.

60% of newcomers who start a health regime will quit in the first 4 weeks. That leaves 11 months of unused and paid-for gym membership! As a result of the GAS the first few weeks show results, and motivation is high, however this progress slows and motivation wanes. Individuals’ battle on, eating even less, exercising more and results start to regress by week 6. The hard work is not paying off, feelings of monotony set in and the relapse stage sets in. After all what is the point in a restrictive diet and time consuming exercise if it has no effect? Unfortunately most people do not know how to progress their programme at week four and poor results see many failed new years resolutions, unattained goals and often money wasted!

40% of people will stick to their plan and only 15% will reach their health or fitness goal. Of those who do reach their goal, 90% will employ a decent personal trainer to reach it.

Will money help?

Exercise can be free, or you can pay for gym use or a swimming pool.  Either way if you don’t get results that you want you will not persevere with it. I suggest that paying for people to get healthy may be beneficial by getting people in to the gym, off the sofa and considering what they eat, but without the knowledge they need to keep getting the results they want the maintenance phase of their healthy lifestyle will be short lived and will soon relapse to the sofa.

If you feel you need help in progressing your health and fitness please contact us. If you are in Belfast I highly recommend Donna McMullan. For nutrition advice in the North West of England contact Louise at The Runners Centre.

Misconceptions surrounding effective weight loss training are common. Unfortunately there is so much poor contradictory guidance that many people just don't know where to begin.  Others are misled into trying miracle, rapid or quick-fix fads that bare limited results. This lack of results often leads to giving up on losing weight altogether. Frustratingly the weight loss industry thrives on failure, when one fad proves to be useless, the next fad is sold to the consumer. 

Excess Post-Exercise Oxygen Consumption (EPOC) is an increased rate of oxygen intake following intense exercise. Post exercise the body goes into a state of recovery where, oxygen (EPOC) is used to restore the body to a resting state and adapt it to the exercise just performed.

Why is this useful for weight loss? EPOC results in an elevated calorie consumption. In response to exercise, fat stores are broken down and free fatty acids are released into the blood. The oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFA's back into fat stores (a futile cycle) both take place. If you are trying to create a calorie deficit then this will help.

How long will EPOC last? The effect is greatest on the first few hours post exercise and reduces over time. It may last up to 48 hours depending on the intensity of the exercise performed, so if you exercise 3-5 times per week then you will benefit from EPOC calories daily!

Do all types of exercise create EPOC? Studies show that the EPOC effect exists after both strenuous anaerobic exercise and more gentle aerobic exercise, however if comparing the two, anaerobic exercise has the greatest EPOC effect. In practical terms for greatest fat loss anaerobic exercise in the form of high-intensity interval training is significantly more effective despite sessions being shorter and consuming less calories at the time!

So how do I benefit from EPOC? Exercising on a regular basis is going to keep your EPOC high through the week. For greatest effects on fat loss it is advised to do high intensity interval training like compound resistance exercises and 20-40second sprints for shorter periods rather than long slow exercise sessions like jogging. Training this way saves you time and gives better fat loss results too!

Massage may sound like a luxury but there are benefits of regular massage for a variety of individuals including sedentary individuals, those with injury or certain medical conditions and sports people looking for maintenance, faster recovery and injury prevention. Sports massage therapy will induce a combination of both physiological and psychological responses in the body.

Function: Massage can help reduce muscle stiffness, pain, fatigue and increase flexibility and range of motion. As excess tension is reduced in some muscles while other muscles are stimulated, improved balance between muscle groups will be gained, and alongside this, a development of greater postural awareness.

Circulation: the mechanical pumping action of the strokes stimulates circulation, which aids in the decongestion of tissues and reduces blood viscosity. By stimulating circulation the tissues receive an increase in the supply of oxygen and nutrients, there is a reduction in blood pressure and waste materials are removed from the tissues. Massage opens or dilates the blood vessels and by stretching them this enables nutrients to pass through more easily. This increase in nutrients and removal of waste products speeds up the rate of healing and tissue repair.

Stretching: Training can make muscles hard and inelastic, massage can help reverse this by stretch tissues that could not be stretched in the usual methods. Tissues are stretched both longitudinally and transversely, which improves soft tissue mobility and influencing the production and formation of collagen fibres. Massage can also stretch the sheath or fascia that surrounds the muscle, so releasing any tension or pressure build up.

Scar tissue: Scar tissue is produced following injuries or trauma and can lead to inflexible muscle, tendons and ligaments that are prone to injury and pain. Massage can help break down this scar tissue, reducing adhesions and restore normal function and elasticity to tissues

Psychological effects: Massage can affect the mental state of a client. A vigorous massage can help increase mental alertness, leaving the client feeling ready for activity and stimulated. Massage can also aid in the reduction of anxiety, enhancing feelings of well being and relaxation.

Massage has physiological effects on key body systems:

Neuroendocrine system: Through the removal of waste products and the reduction of pressures in the muscles and fascia massage will reduce irritation of the nerve endings and lead to a reduction in pain. Pain is also reduced the ‘pain gate theory’, as massage stimulated the different sensory nerves (nerves that react to temperature, pressure), thereby blocking the slower nerve fibres that respond to deep aching pain.  Massage also stimulates the parasympathetic nervous system, helping promote muscle relaxation and the reduction of stress.

Lymphatic system: Massage will stimulate lymphatic circulation, which will reduce oedema and aid in the removal of waste products form tissues.

Integumentary system (the skin): As soft tissue is mobilised during massage, skin elasticity will improve and exfoliation of the superficial cells will occur. Massage also induces vasodilation of the surface capillaries, thereby improving nutrient and oxygen supply to the reproductive layers of the skin and encouraging cell regeneration and improving skin elasticity. Massage will also simulate sweat glands helping in the excretion of urea and waste products through the skin. The production of sebum, a substance that lubricates and protects the skin, is also stimulated by massage thereby aiding in improving the skin’s suppleness and resistance to infection.

Respiratory system: Massage deepens respiration and improves lung capacity by relaxing any tightness in the respiratory muscles. It also slows down the rate of respiration and increases relaxation due to the reduced stimulation of the sympathetic nervous system.

1. The 10% rule. Do not up volume or intensity too quickly and as a rule not more than 10% increase in one variable per week. So say you can jog 5km in week one, only add 0.5km to your distance. Or say you can run a 10min mile now, aim to complete it no faster than 9 min mile by next week in your mile rep sessions.
   
2. Cross train. Some runners or cyclists only do their chosen sport, day in day out. The same ride, the same interval run, the same days. It is a good idea to do exercise in different planes of motion to stimulate the body to become more efficient in your chosen sport (SAID) and also for mental stimulation. General adaptive syndrome (GAS) can result from the same repetitive exercise. Feelings of monotony, reduced performance and sports injury can result. Do a weights session, shuttle runs, change direction, karate! Mix it up!
3. Stretch! After a warm up do some dynamic (movements) stretches that mimic the sports you want to undertake. These may include body-weight squats, twists, lunges. Post workout stretch tight muscles for 30sec static stretch (hold the position). See a personal trainer for an assessment of your posture so you know what to work on. When winter approaches wear lycra to keep joints warm.
   
4. I recommend not running on consecutive days, and personally I rarely run more than 3x per week. I see so many people that get injured through running every day. I say train 3-6 times per week, but as mentioned above mix it up. Experienced runners may need more regular runs, but go for quality over quantity.
5. To compliment your training ensure your lifestyle allows your body to recover. If you are training hard, or for the first time you need to allow your body to sleep 8 hours a night, provide water and a good diet with adequate protein, essential fats and quality carbohydrates from vegetables, beans and pulses. Hydration affects injuries - there is a link between hydration and injury rates. Get a regular maintenance massage.

If you want to lose body fat then it is a good idea to train your body to use fat as fuel, and in doing so your fuel stores – or fat stores – will be depleted. Consider that the energy we should use to fuel our sedentary lives is primarily from fat, providing long lasting steady stream of energy.

 This is the case in unless through a poor diet we lose the ability to access our fat stores (adipose tissue) and we become more reliant on a less steady fuel source – sugar.

If you have ever had an energy-low just after lunch in the afternoon or a mid morning low after breakfast then it is probably due to sugar, and an inaccessible store of fat.

So how can we access our fat stores and lose weight at rest and in our sleep? The answer through nutrition is simple – provide the nutrients the body needs, provide the correct fuels and limit the intake of fuels that prevent the fat from being burned.

1.    Avoid processed carbohydrates – essentially sugar. Even in white bread or baguette and white pasta as these elicit an insulin response and in real terms result in feeling low.

2.    Consume unsaturated fats such as olive oil and sunflower oil as these are very reactive and easily used as energy – long lasting energy.

3.    Eat fibre – a good gastric inhibitor that allows your energy to be released slowly. Not to mention the other benefits for health. Find fibre in fruit, vegetables beans and pulses.

4.    Avoid sugary soft drinks – drink water! Even juices unless they are ‘not from concentrate’ are just as bad as pop.

5.    Consume protein at every meal, found in lean meats and fish, nuts and seeds, and beans and pulses.

In addition try this

If you follow these tips you will surely see good improvements in your body composition and in your energy levels. In addition to this you should create a calorie deficit in the body – after all weight loss is about burning calories to lose weight. Aim to consume around 500kcal per day less than your body needs. Ways to create a calorie deficit include are to eat less and move more. If you are finding this difficult then a weight loss supplement such as a protein shake, fish oils or  a CLA supplement may help you by creating good habits and routine, and by showing you accelerated weight loss results. Both of which will make it more likely for you to stick to your weight loss target. Remember though, weight loss comes from good nutrition and exercise, not a magic supplement!

Now offering online personal training. This is ideal for those wishing to have expert advice and structure but do not want one to one tuition.
Good if you:

• Are on a budget but still want great results
• You are motivated but want guidance
• You are too busy to meet and would rather have online support for flexibility
• You have technique guidance with me one to one, and online structure

Bikes take over Donington for BikeRadar Live May 30-31

Packed full of rides, gear, races, demos, seminars, DJs, cafes, films, famous faces and family fun, BikeRadar Live is the ultimate weekend cycling festival.

Whether you have mountain biking mud in your veins or roll on skinny road rubber, there’s loads to do and see at Britain’s biggest bike bash.

More info and tickets at http://live.bikeradar.com/

Lordshill Road Runners 10k

Sunday 28th June 2009 - 10:30am

Start and finish at the Lordshill Outdoor Recreation Centre, Southampton. Parking at the Oasis Academy.

                     Entry limit 500 - Closing date 17th June - Memento to all finishers

                       Lots of prizes: 1st three in M+F, 1st in each category, 1st team.

Entry fee £8 affiliated, £10 unattached, £12 on the day. Check out the results and info at www.lordshillroadrunners.org.uk and pick up your entry form at March Sports, Southampton.

Hampshire offers a fabulous variety of cycling opportunities. Coastal harbours and busy ports contrast with the tranquillity of the New Forest. Brockenhurst at the centre of the New Forest is easily accessed by rail, and there are several cycle hire outlets in the town.

The Isle of Wight offers stunning scenery and many off-road tracks, making it a perfect cycling destination for families and experienced cyclists alike. The train links from Portsmouth, Southampton and Lymington are excellent, and combined with the numerous ferry links to the Isle of Wight, offer many ways to explore the unique coastlines of Hampshire and the Isle of Wight.

Visit Sustrans for free maps and info.