Skip The Gym

By Bronwyn Ward

The weather is finally warming up and along with the joy of showing some skin can come the dread of showing some wobbly bits. This is due to the extended cold weather and subsequent biscuit eating season. It’s the time when your long forgotten New Year’s resolution to join the gym rears its ugly head again as well as the associated guilt. The answer is simple … skip going to the gym, don’t do it to yourself.

There are some people in this world who genuinely enjoy going to the gym, the fluorescent lighting, the blasting awful music, the testosterone mingled with sweat in the air. I say go for it if it’s your thing, but I also believe there are many out there like me who would rather not. If you hate the gym, don’t go.

There are so many other ways (a lot of them free) to get the exercise you need to lose weight / tone up / be healthy. What is going to work for you is what you enjoy doing. If you don’t like exercise, find something that distracts you from the fact that you’re exercising. Here are a few ideas:

Get Arty

Walking with a camera for an hour to take photos gets your creative juices flowing and you’ll soon be forgetting that you’re actually doing yourself some good. Especially as often the best pictures are to be found at the top of hills/stairs/monuments etc.

Yoga

Yoga can be as much about relaxation and meditation as it is about physical exercise. Finding a good teacher is key though, shop around and try a few different styles until you find one that suits you. Yoga builds muscle tone and core strength as well as improving posture and lowering stress levels.

Go to the pub

Going for a pub lunch on Sunday? Why not take a long walk there and earn that pint. You’ll feel great and enjoy your lunch so much more for doing it.

Challenge a mate

Studies have shown that you are more likely to lose weight with a friend than on your own. If you have a friend who’s also looking to get more active, that could be a big help. Why not try a couples sport like badminton or tennis you can both play together (and be rubbish at together) and have a laugh as well as learning a new skill. Who knows, you may even get serious about it.

Do something for charity

If your own guilt about exercise is insufficient to get you off the couch, sign up for a charity walk or run. With a potential cure for cancer and a large wad of of money from all your friends and family hanging over your head, you’ll simply have to get to it!

Mediterranean Diet Tied to Hot Flashes

This article is from the Medscape website, by Genevra Pittman

NEW YORK (Reuters Health) Apr 24 - Women who eat diets high in fruit, certain vegetables, pasta and red wine are less likely to have hot flashes and night sweats during menopause, a new study from Australia suggests.

Researchers who followed nearly 6,000 women over nine years found that those who ate a lot of strawberries, pineapple and melon and most closely followed a Mediterranean-style diet were about 20% less likely to report those common symptoms.

At the same time, menopausal women who ate high-sugar, high-fat diets were 23% more likely to experience hot flashes and night sweats during the study.

The study can't prove certain foods prevent or trigger hot flashes, researchers said. And it's one of the first to tie general dietary patterns - not just certain supplements - to menopause-related symptoms.

"The study is well done, but I wouldn't get so excited about it, especially because we don't know why," said Dr. Teresa Fung, a nutrition researcher at Simmons College in Boston. "We don't know the biologic mechanisms behind it."

Researchers surveyed 6,040 women, age 50 to 55, about what foods they ate and how often as well as if they smoked, drank or exercised. All of those women went through natural menopause.

At the start of the study, 58% of participants reported having hot flashes, night sweats or both. At that point and over the next nine years, women who ate fruit and the components of a Mediterranean diet - in this case garlic, salad greens, pasta and red wine - reported fewer hot flashes, after accounting for their other lifestyle habits.

However, vegetables in general, as well as meat and dairy, were not associated with either a higher or lower chance of having menopausal symptoms, said Gerrie-Cor Herber-Gast and Gita Mishra from the University of Queensland in the American Journal of Clinical Nutrition, in a paper online April 3rd.

It's possible that low-fat, high-fiber diets may help stabilize estrogen levels and ease hot flashes and night sweats, Herber-Gast and Mishra speculated. Or, eating a Mediterranean-style diet may keep blood sugar within the optimum range, which could also lower a woman's chance of bothersome symptoms, they said.

"We don't really have enough studies to make a blanket recommendation yet," Dr. Fung, who wasn't involved in the new research, told Reuters Health.

However, she added, "We don't necessarily need to know why (this may work) before we do it, especially for something that's healthy to begin with."

Dr. Fung said because of all the changes - both physical and psychological - that happen during menopause, it may already be a natural time for women to think about improving their diet and general health.

SOURCE: http://bit.ly/13vv2E5

Am J Clin Nutrition 2013.

Beat hay fever with a cuppa

Spring is in the air, literally, and if you suffer from hay fever then it's worth giving this a go. You'll need to brave the outdoors and collect some of the young nettle tips which are everywhere at the moment. Take some gloves to avoid getting stung.

This is a simple brew which contains strong antihistamine and anti-inflammatory properties to ease hay fever symptoms. Drink three mugs a day when you’re suffering.

In your loveliest teapot put:

2-3 tablespoons of young nettle leaves, freshly picked (the boiling water will remove the sting whilst brewing)

Nettles contain antihistamines and have anti-inflammatory properties

1 tablespoon Chamomile flowers (or a good quality chamomile teabag)

Chamomile has natural anti-inflammatory properties and eases the mucus membranes

1-2 teaspoons of Local Honey

By ingesting local pollen via local honey, your immune system will better cope with the allergens in your area

Cover with boiling water and steep for 5 mins. Strain through a tea strainer before drinking.  This should make around 3 cups.

By Bronwyn Ward

The MMR Debate Continues

A return to the MMR debate has begun after the recent outbreak of Measles in South Wales. The Independent on Saturday ran an article about the discredited Doctor Andrew Wakefield who was the instigator of the MMR jab scare back in 1998.

The article quotes Wakefield’s recent statement:

‘He accused officials of having approved “dangerous” brands of MMR vaccine a decade earlier in 1988, when the vaccine was first launched in the UK, which later had to be withdrawn because they “caused meningitis”.

 “These government officials put price before children’s health and have been seeking to cover up this shameful fact ever since.”

 He cites cases in the courts in the US and Italy where families of children suffering Autism have won damages worth hundreds of thousands of dollars after judges accepted the children had suffered “vaccine-induced brain damage”.

The article also points out on a time line of events:

In September 1992 - The Department of Health withdraws two brands of MMR vaccine after research suggests they are associated with a raised incidence of transient mumps meningitis, although much lower than with natural disease.

To make your own mind up about this debate, you can read the article in full, as well as a response to Wakefield’s claims and a full statement here 

Bronwyn Ward

The Birds and the Bees do it .. so why can't I? - by Anne Brunton

The Birds and the Bees do it....

so why can’t I?

by Anne Brunton

Spring is officially here, and all around us there are signs of nature’s abundance and burgeoning life....new born lambs, birds pairing up and starting to nest build, queen bees laying eggs. It all seems so easy, but for many couples this is far from their experience. 

If you have been trying to conceive for 12 months or more, it is defined as subfertility;  this can occur when you are trying for your first baby or for a second child after having a successful pregnancy the first time round.  Although it is often the woman who initiates further investigation and lifestyle changes, both men and women can be equally affected by infertility. 

In about a third of investigated cases, the problem is with the woman.  Common factors include age, hormonal disorders, structural problems, weight problems or pelvic infection.  In another third, the problem is with the man; structural problems, hormonal imbalances or infections are again common factors.  In the remaining third, there is no specific cause or obvious reason. 

It is often at this stage that couples look at other lifestyle factors, which might be affecting their fertility, such as:

Stress & Anxiety – at work or at home

Stimulant Intake – alcohol, caffeine, nicotine

Postural Issues – pelvic or spinal misalignment

Weight & BMI – too overweight or underweight

Exercise – too much or not enough exercise

Nutrition – balanced diet or too many processed foods

Stress plays a huge part in fertility problems.  As well as the normal stresses of work and life, the very act of trying to conceive can in itself become stressful.  Sexual intercourse can become functional and all-consuming, leading to one or both partners being in a permanent state of stress.  At this stage, our body’s energy is spent on survival, maintenance and essential repairs – non-essential things, such as reproduction, take a back seat until the body is back to a balanced state.   In addition, if the body is under too much stress, the pituitary gland (a key control centre) is affected, the adrenals become depleted, which in turn leads to low thyroid function.  Ovulation and sperm production depend on a complex balance and interactions of hormones; any disruption to this careful balancing act can hinder chances of conceiving.

But, you are not alone....

As stress (for both partners) is a major problem for successful conception, Complementary Therapies such as reflexology, reiki, bowen therapy, homeopathy and aromatherapy are very good at restoring balance to the whole body. Importantly, these therapies are really good at reducing stress levels and bringing a sense of well-being and calm to the recipient,

Our reflexologist, Anne, uses a technique called “the endocrine balance”, which helps to balance all the endocrine glands and the hormones they produce. 

Our osteopaths can help you resolve structural issues, especially pelvic and spinal misalignment.  Bowen Therapy is another option for you if you have back or pelvic problems.  

A Different Version of You

A Different Version of You – by Mala Balani

I always think the new year really begins in spring, as the days get longer and milder. That makes this season an excellent time to start a new project or task. The bigger and more worthwhile the task, the more it requires us to transform ourselves in order to succeed at it. If you want to learn piano, you have to put in the hours of practice, over a number of years. If you want to transform your health and fitness, you have to put in the time shopping, cooking, exercising, again over a period of time, or indefinitely if you then want to maintain your gains. If that sounds daunting, then here's a book that makes all that wonderfully clear, and is hugely inspiring in the process.

Teach Us To Sit Still - A Sceptic's Search For Health And Healing is an account of a couple of years in the life of the writer Tim Parks, after he developed chronic pain. The medical establishment could offer no firm diagnosis and his search for relief leads him, gradually, to become a somewhat different person, leading a somewhat different life. Along the way, he begins to see the inter-relatedness of his mind, his body, and his life as a writer. A really thought-provoking book that illustrates that there is a solution, even if there is no short-cut. And it's beautifully written.

"Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny."

- Upanishads

Knee Cartilage Research Paper

KNEE CARTILAGE (Meniscus)  NEWS 

From CHICAGO, Illinois — Patients with knee osteoarthritis and a meniscal tear who received physical therapy without surgery had good functional improvement 6 months later, and outcomes did not differ significantly from patients who underwent arthroscopic partial meniscectomy, a new clinical trial shows.

In the Meniscal Tear in Osteoarthritis Research (METEOR) trial, both groups of patients improved substantially in function and pain.

This finding, presented here at the American Academy of Orthopaedic Surgeons 2013 Annual Meeting and published online simultaneously in the New England Journal of Medicine, provides "considerable reassurance regarding an initial nonoperative strategy," the investigators report.

Patients with a meniscal tear and osteoarthritis pose a treatment challenge because it is not clear which condition is causing their symptoms," principal investigator Jeffrey Katz, MD, from Brigham and Women's Hospital in Boston, Massachusetts, told Mediscape Medical News.

"These data suggest that there are 2 reasonable pathways for patients with knee arthritis and meniscal tear," Dr. Katz explained. "We hope physicians will use these data to help patients understand their choices."

In an accompanying editorial, clinical epidemiologist Rachelle Buchbinder, PhD, from the Monash University School of Public Health and Preventive Medicine in Victoria, Australia, said that "these results should change practice. Currently, millions of people are being exposed to potential risks associated with a [surgical] treatment that may or may not offer specific benefit, and the costs are substantial."

These results should change practice.

The METEOR trial enrolled 351 patients from 7 medical centers in the United States. Eligible patients were older than 45 years, had osteoarthritic cartilage change documented with magnetic resonance imaging, and had at least 1 symptom of meniscal tear, such as knee clicking or giving way, that lasted at least 1 month despite drug treatment, physical therapy, or limited activity.

In this intent-to-treat analysis, investigators randomly assigned 174 patients to arthroscopic partial meniscectomy plus postoperative physical therapy and 177 to physical therapy alone.

The physical therapy in both regimens was a standardized 3-stage program that allowed patients to advance to the next intensity level at their own pace, Dr. Katz explained. The program involved 1 or 2 sessions a week for about 6 weeks and home exercises. The average number of physical therapy visits was 7 in the surgery group and 8 in the nonsurgery group.

Investigators evaluated patients 6 and 12 months after randomization. The primary outcome was the between-group difference in change in physical function score from baseline to 6 months, assessed using the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC). At baseline, demographic characteristics and WOMAC physical function scores were similar in the 2 groups.

At 6 months, improvement in the WOMAC function score was comparable in the 2 groups. The mean between-group difference of 2.4 points was not statistically significant after analysis of covariance. There was also no significant difference between groups in pain improvement or frequency of adverse events.

METEOR: Mean Improvement in Osteoarthritis Index at 6 Months

Treatment Group	Mean Improvement (Points)	95% Confidence Interval
Surgery plus physical therapy	20.9	17.9–23.9
Physical therapy	18.5	15.6–21.5

There was 1 death in each group, and 8 patients in the nonsurgery group and 13 in the surgery group withdrew in the first 6 months of the study.

Patients in the nonsurgery group were allowed to cross over to the surgical group at any time. Within 6 months, 30% of patients did so.

"They were not doing very well," Dr. Katz said. His team is still analyzing the reasons these patients did not benefit from intensive physical therapy.

The 12-month results were similar to the 6-month results. In addition, by 12 months, outcomes for the crossover patients and for those in the original surgery group were similar.

Meeting delegate John Mays, MD, an orthopaedic surgeon practicing in Bossier City, Louisiana, who was asked by Medscape Medical News to comment on the findings, said most patients don't choose physical therapy. "In the real world, most people want a quick fix" and choose surgery, he noted.

Dr. Mays said he would have liked to have seen a group of patients who underwent surgery but did not receive postoperative physical therapy. He explained that his patients with osteoarthritis and meniscal tear rarely get physical therapy after arthroscopic meniscectomy; they most often do home-based exercises.

He added that "most insurance plans have limits on the number of physical therapy sessions they allow."

This study is funded by the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Dr. Katz, Dr. Buchbinder, and Dr. Mays have disclosed no relevant financial relationships.