Today is World Alzheimers Day. Did you know that Alzheimer’s disease affects more than 40 million people globally? Science suggests that the disease develops gradually over time. However, the disease is not an inevitable part of aging. Research offers hope for building a better brain as you age & preventing dementia. ⠀⠀
By adopting certain lifestyle changes, you can help protect your brain &reduce your risk of developing Alzheimers. Here are 5 key habits to protect your brain:⠀⠀
1. EXERCISE – Exercise helps activate brain plasticity (the brain’s ability to change its own structure as a result of experiences) and positive growth of connections in the brain while decreasing inflammation. Each week, you should aim for either 150 minutes of moderate aerobic activity, such as brisk walking or 75 minutes of vigorous aerobic activity.⠀⠀
2. MOVE IT OR LOOSE IT – Learn new skills and keep your mind active. Research shows that engaging in mentally stimulating activities is an important element in strengthening cognitive reserve, which is the brain’s resilience and capacity to function even when there is damage to brain cells. Stimulating the brain on a regular basis boosts cognitive pathways between neurons and builds resiliency in brain function. Try to find something that you like doing that challenges your brain such as learning a new language, games and crossword puzzles. ⠀⠀
3. DEVELOP GOOD SLEEP HABITS – Getting regular, adequate sleep is necessary for good brain health. Without adequate sleep, humans experience cognitive deficits of many kinds, including attention issues and declines in the ability to learn and process information. Aim for 7 to 8 hours per night. ⠀⠀
4. EAT A BALANCED HEALTHY, ANTI-INFLAMMATORY DIET – The food you eat can enhance brain function, prevent disease, and improve memory. Although each person is unique and has specific nutritional needs, eating a variety of healthy foods in their whole-food forms provides your body with essential nutrients that protect and nourish your brain. ⠀⠀
5. STOP SMOKING – Smoking does a lot of harm to the circulation of blood around the body including the blood vessels in the brain. Smoking contributes to a higher risk of dementia & cognitive decline.
Its National Arthritis Awareness Week!
We often take the freedom of movement for granted, until it becomes limited. For most people, the main cause of this comes in the form of arthritis. Arthritis is the inflammation of one or more joints. There are two main types of arthritis, Osteo is the most common types that damages the cartilage, joints and bones. This type of arthritis usually comes with age and is associated with wear and tear over the years. The second type is Rheumatoid Arthritis which is caused by the immune system attacking the joints as if they were foreign tissues.
Arthritis is often treated with medication & pain killers. However, some medications have unwanted side effects. If you want to try more of a natural approach to relieving arthritis pain, there are some really effective at-home methods you can try.
*Always consult your doctor before trying any remedies.
Take Turmeric – Turmeric consists of a very powerful and active antioxidant called curcumin which is responsible for reducing the levels of enzymes that cause inflammation. Curcumin is the KEY active ingredient that reduces inflammation.
Epson Salt Bath – Epsom salt is high in Magnesium so by adding it to a bath can raise magnesium levels in the body. This may help the body dispose of lactic acid, which may rid the body of aches and pains. Simply add 2 cups of Epsom salts to a warm full bath and Soak at least 12minutes to 1 hour.
Exercise – When it’s painful and difficult just to move, the last thing you feel like doing is getting up and exercising. However, exercise is vital for those who suffer from any form of stiffness, joint pain, or arthritis. Exercise will help control weight (an excess of which puts more strain on your joints) and strengthens the muscles that support the joints.
Peppermint and Eucalyptus Oil – Peppermint and eucalyptus is a natural remedy for arthritis as it provides a soothing relief against discomfort and can ease the pain caused by arthritis. Mix 5 to 10 drops of peppermint oil & eucalyptus oil together with 1 to 2 tbs of olive oil (carrier oil). Massage this oil blend onto the joints whenever they ache to help soothe your pain.
Did you know that it’s Know Your Numbers week? This is an annual campaign to raise awareness of high blood pressure and to encourage all adults to get a blood pressure check.
High blood pressure usually has no symptoms, but over time it can lead to a number of health problems such as a heart attack, stroke or kidney disease. The good news is that high blood pressure can be prevented and lowered with medications and lifestyle changes.
Did you know 1 in 3 adults in the UK have high blood pressure and around 6 million people in the UK have high blood pressure and don’t even know it? This is why knowing your blood pressure number is very important to get the help you need, at the time you need it.
Know Your Numbers! week, is a great opportunity to engage with your own wellbeing, helping you understand the importance of stats like blood pressure, cholesterol and blood glucose. When the numbers for these stats reach unhealthy levels, they can lead to serious cardiovascular disease, which is often symptomless until something serious happens – like a stroke or heart attack. In fact, high blood pressure is the biggest risk factor for strokes.
Since October 2021, community pharmacies across England have been offering a blood pressure check service to people over 40 as an easy and convenient way for people to get their blood pressure checked. Community pharmacies are easily accessible for most people, who can drop in without needing to make an appointment at a time convenient to them, or at the request of their GP.
So why not get your numbers checked today? It could save your life!
You’ve probably heard that it’s best to reduce your intake of “highly processed foods” in order to live your healthiest life. But do you know what these are?
A processed food means that it’s been altered in some way during the preparation, such as freezing, canning, baking or drying. Although not all processed foods are bad for us but some of the more highly processed variations have been linked serious health issues like obesity, heart disease, cancer, high blood pressure and diabetes.
A highly processed food typically contain substances you wouldn’t use in food preparation at home, such as:
🔺 Hydrolysed proteins
🔺 Modified starches
🔺 Hydrogenated oils
🔺 High fructose corn syrup
🔺 Artificial sweeteners
Here are some common examples of highly processed foods that you should try to minimise in your diet:
✅ Sugary beverages such as carbonated soft drinks & energy drinks.
✅ Sweet or savoury packaged snacks such as chips and biscuits.
✅Sweetened breakfast cereals
✅ Baking mixes such as stuffing, cake and brownie, mixes.
✅ Reconstituted meat products such as hot dogs and fish sticks
✅ Packaged frozen meals
✅ Packaged instant soups
✅ Sweets and other confectionery
✅ Packaged breads and buns
✅ Energy and protein bars and shakes
✅ Microwavable Popcorn
✅ Margarine and other ultra-processed spreads such as sweetened cream cheese
A healthy, nutrient-dense diet should be low in ultra-processed foods, but that doesn’t mean you have to avoid processed foods completely. When possible, try to stick to a varied diet with lots of fruits and vegetables, whole grains and lean protein.
Summer is here and it is as hot as ever! There is nothing better than enjoying all the glorious sunshine that comes with it. But before you lather on the sun block, remember that the sun also brings that much needed Vitamin D that our body relies on for healthy bones, muscles and nerves.
Vitamin D is an essential nutrient that unfortunately, most of us don’t get enough of. Vitamin D deficiency is considered a major public health concern across the globe.
Here are 7 signs and symptoms of a Vitamin D Deficiency:
☀️ Getting sick or infected often
☀️Tiredness & Fatigue
☀️Bone and Back Pain
The good new is that you can easily boost your vitamin D levels by getting more sun exposure, eating food rich in Vitamin D and / or taking supplements.
It’s vital to protect yourself from skin cancer by avoiding overexposure to sunlight. It actually takes very little unprotected sun exposure for your body to start producing vitamin D. Sources suggest that as few as 8–15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time
Foods that are rich in Vitamin D include:
🐟 Fatty fish such as Salmon, Cod Liver Oil, Tuna and Oysters.
🥚 Eggs are a great source of Vitamin D especially the yolk, where the vitamins and minerals are found.
🍄 Mushrooms are the only plant based source of Vitamin D
💊 Supplements: For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. Vitamin D exists in two main biological forms — D2 and D3. Typically, D2 comes from plants and D3 from animals. Research suggests that D3 may be significantly more effective at raising and maintaining overall vitamin D levels than D2, so look for a supplement with this form. For most people, 1,000–4,000 IU is considered a safe daily dose for maintaining healthy levels
(Always consult your doctor before taking supplements.)
Lung cancer continues to be one of the most common cancers worldwide, claiming more lives yearly than breast, colon and prostate cancers combined. It is estimated that lung cancer accounts for nearly one in five cancer deaths globally.
Every year, World Lung Cancer Day helps inform communities of the risk factors that may lead to lung cancer, like smoking cigarettes and other harmful tobacco products. This observance also sheds light on the preventative measures we can advocate for in an effort to stop the development of lung cancer, and ultimately find a cure for this devastating disease.
What are they symptoms of Lung Cancer?
- A new, persistent cough that may worsen over time
- Cough that produces blood
- Hoarseness or wheezing
- Shortness of breath
- Pain in the chest, back, or shoulders that worsens when coughing, laughing, or breathing
- Unexplained weight loss or sudden loss of appetite
- Feeling weak or tired
Symptoms can vary between cases, but it’s important to be proactive if a new or persistent symptom arises.
Taking the preventative measures to keep yourself and your loved ones from developing lung cancer is extremely important. One of the most common risk factors linked to lung cancer is smoking cigarettes which is a habit that is entirely preventable. Encourage those you love to choose other methods over smoking in an effort to eliminate the risks of developing lung cancer.
Attending routine doctor checkups and physicals is also important for maintaining overall lung health.
On the occasion of World Lung Cancer Day, we must spread awareness about it and focus on ways to keep our lungs in a healthy condition. Happy World Lung Cancer Day.
As we head into the summer holiday season, this is the perfect time to embrace the lessons learned from “National Simplicity Day” which encourages us to properly switch off from work, embody the health and wellbeing benefits of mindfulness and just to slow down and “take a moment”.
National Simplicity Day is celebrated as a day dedicated to stepping away from the “bonds” of technology and unnecessary stresses of every day life.
So how can you celebrate National Simplicity day?
Try stepping away from the computer or your phone and find a sunny nook with a cup of tea and book to pass the time. Take a long walk by the beach or through a field and feel the sun on your skin. Simply take in the beauty of nature around you. These are the moments that can truly bring you peace and tranquillity. Ask yourself what you can cut out of your life that perhaps causes you unwanted stress and burden and then consider what you can change in your life to eliminate it.
Rest, relax & breathe.
Happy National Simplicity Day
Yoga is a total mind-body experience with amazing physical and mental benefits. There is a reason that Yoga is an ancient practice and has stood the test of time. Yoga not only strengthens our body but it also gives us the opportunity to completely check out of our daily life, unwind and distress.
Here are 8 reasons why you should be doing yoga:
1.)Reduces Stress: By encouraging relaxation and deep breathing, Yoga helps lower the levels of cortisol, also known as the stress hormone.
2.)Increases Flexibility & Mobility: Yoga poses increase your range of motion in the joints and allows you to move around more freely.
3.)Builds muscle strength: Yoga engages so many muscle groups by strengthening both the lower and upper body, from your core to your shoulders & arms to your thighs and back. When you build strength through yoga, you also balance it with flexibility.
4.) Perfects yourPosture: Yoga poses target the muscles that are affected by bad posture. BY strengthening the shoulders, chest abdominals and back, Yoga poses help you stand taller and relieve the discomfort that comes with sitting for long periods of time.
5.) Eases Chronic Pain: Yoga practice can help relieve chronic pain. According to Harvard Medical School, the muscle strength built in Yoga helps protect against conditions such as arthritis and back pain.
6. )Betters your Bone Health: Exercises that work against gravity are more effective in stimulating bone formation. Many Yoga poses provide positive stress for the bones, which helps to maintain or increase their density.
7.) Increases your Blood Flow: One of the strongest benefits of doing yoga is the overall improvement in circulation. The focus on proper breathing increases the flow of oxygen-rich blood. Yoga poses such as inversions, promote venous blood from the legs and pelvis to flow back to the heart. After that, the blood is forced to the lungs for oxygenation.
8.) Improves your Balance: Yoga improves balance and coordination which protects us against falling, a major cause of osteoporotic fractures. There are many varieties of Yoga so you can choose a style that’s tailored to your lifestyle.
This week the world celebrates Men’s Health Week. This is a time to bring awareness to health issues that affect men and to heighten the awareness of preventable health problems. Men’s health week focuses on getting men to become aware of problems they may have or could develop and gain the courage to do something about it.
Many of the major health risks that men face can be prevented with a healthy lifestyle: regular exercise, a healthy diet, not smoking, stress reduction, and alcohol consumption in the moderate range. Regular checkups & screening tests can spot disease early, when it is easiest to treat.
As a simple guide, these are 7 numbers that all men need to know:
📌37 – a waist size of 37 inches or above puts you at increased of heart disease, diabetes and cancer.
✅150 – men should aim for 150 minutes of moderate physical activity a week.
✅5 we should aim to eat 5 portions of fruit & vegetables a day.
✅14 – maximum 14 units of alcohol a week.
✅10 – cigarette smokers die 10 years younger on average than non-smokers.
✅120/80 – normal blood Pressure.
✅75 – 75% of suicides (3 out of 4) are by men.
👤Screening Tests & Health checks that every man should get to safeguard their health:
To find out more, speak to your GP.
1.) Cholesterol Levels -The American Heart Association recommends that all adults over the age of 35 have their cholesterol checked every 5 years.
2.) High Blood Pressure – If your blood pressure is high, you may require medication to control it.
3.) Prostate Cancer – Talk with your doctor about your risks for prostate cancer & whether a digital rectal exam should be part of your physical.
4.) Testicular Cancer – By doing a testicular self-examination regularly means you soon get to know what feels normal for you.
5.) Colorectal Cancer Screening – According to the American Cancer Society, colon cancer is the 2nd leading cause of death from cancer in men. Routine tests start at age 50.
6) Skin Cancer Checks- checking your moles regularly for abnormalities.
7.)Diabetes Testing – Blood pressure higher than 135/80 may be a symptom of diabetes.
We were so inspired by all the Jubilee Celebrations that we thought we would share this delicious red, white, and blue smoothie recipe as patriotic way to celebrate the Queen of England! This colourful blend of kefir and fruit is the perfect way to cool down, relax and enjoy all the royal festivities!
❤️ Red Layer
1 cup Plain Lowfat Kefir
½ cup of strawberries
1 frozen banana
1 cup of frozen raspberries
🏳️ White Layer
1 cup Plain Lowfat Kefir
1 frozen banana
1 handful of coconut flakes
1 cup Plain Lowfat Kefir
1 frozen banana
1 cup of frozen blueberries
1⁄4 tsp of blue algae
1. For each layer, blend ingredients until smooth. It’s best to clean the blender between layers for distinct colours.
2. Freeze each layer about 20 min before layering into a glass
3. Top with blueberries, coconut flakes, strawberries (optional) .