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Complementary Fitness 24 Jan Newsletter

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Welcome to this week’s news & info:

I thought I’d share a lovely comment about our January fitness Pilates & fitness yoga classes: “Loving being back at classes.  I’m still working from home so very easy to not move enough during the day so these classes really help me stretch and keep the back pain at bay”.  Thanks for allowing me to share your comment Claire

Apologies re a type0 (aka typo, ha ha, you’ll see why) in last week’s newsletter re recommendations for vitamin D supplementation.

I’d said that the recommendations are to take 10ug Vit D which I said was equivalent to 4000IU but, I typed an extra 0 in there and it should’ve equated to 400IU.

(thanks Pam for pointing it out & keeping me right)

I then went online to the Government’s info sheet on Vitamin D which says that

“Each 1-A-Day’ vitamin D supplement contains 10 micrograms (µg) of vitamin D.  This is equivalent to 400 international units (IU) of vitamin D.  This is the daily amount recommended for the general population by government for general health and in particular to protect bone and muscle health.

If your GP has recommended that you take a different amount of vitamin D, you should follow your GP’s advice”.  &

“While some medications may interact with high doses of vitamin D, there are no issues associated with the 10 microgram vitamin D supplement.  They are intended to supplement the diet and should not be substituted for a varied diet”.

I’ve eventually got round to adding a couple of new articles on the Articles page of my website.  They’re right at the top of the page and the first is: Sugar substitutes and the second new/recently added one is: Core muscles and why we need to strengthen/maintain strength.  Have a look Articles – Complementary Fitness  (both are taken/excerpts from FitPro mag)

Research by the University of Nottingham have discovered that exercise can help to reduce inflammation by increasing the body’s production of cannabis-like substances.  The team from the university found that exercise intervention in people with arthritis didn’t just reduce their pain but lowered their levels of inflammatory substances called cytokines as well.  The exercise programme also increased levels of cannabis-like substances produced by the body called endocannabinoids.  This was due to changes in the body’s gut microbes.

The study involved 78 people with arthritis.  Thirty-eight participants carried out 15 mins of muscle strengthening exercises every day for 6 weeks while the remaining 40 did nothing.  At the end of the study, the participants who did the exercise programme not only experienced a reduction in pain but they also had more microbes in their guts of the kind that produce anti-inflammatory substances, lower levels of cytokines and higher levels of endocannabinoids.  The author of the paper published in Gut Microbes said ‘our study clearly shows that exercise increases the body’s own cannabis-type substances which can have a positive impact on many conditions.  As interest in cannabidiol oil and other supplements increases, it’s important to know that simple lifestyle interventions like exercise can modulate endocannabinoids.

(this article was in Dec 21 Your  HealthyLiving – I’m just getting round to reading it!)

Moderate and strenuous exercise can help anxiety – Both moderate and strenuous exercise can help to alleviate symptoms of anxiety a new study has shown.  286 participants with anxiety syndrome were assigned to group exercise sessions, either moderate or strenuous for 12 weeks.  Both groups had 60 mins training sessions 3 X week involving both aerobic and strength training.  The results showed that their anxiety symptoms were significantly alleviated even when the anxiety was a chronic condition, compared with a control group who received advice on physical activity according to public health recommendations.  Most individuals in the treatment groups went from a baseline level of moderate to high anxiety to a low anxiety level after the 12 week programme.  For those who exercised at relatively low intensity, the chance of improvement in terms of anxiety symptoms rose by a factor of 3.62.  The corresponding factor for those who exercised at higher intensity was 4,88.  The study was published in the Journal of Affective Disorders.  I read this in yourhealthyliving.co.uk

GoodGym are about achieving fitness goals by doing physical work that helps the local community.  They’re starting up in Edinburgh

GoodGym | Can you help bring GoodGym to Edinburgh?

They’re looking for founding members and runners (you can register online) and want to raise start up funding from the council or local businesses.

You can read more at GoodGym | About

Mind provide advice and support for anyone struggling with mental health problems.  Find out more at

Home | Mind, the mental health charity – help for mental health problems

Or volunteer, get involved, campaign, fundraise

Evidence suggests there are a number of ways to improve our mental wellbeing and a couple of them are: being active and connecting with others.

There’s also Support in Mind Scotland

As from today, 24 Jan, there are no restrictions on indoor class numbers so you don’t need to pre-book your place in class however, if you’d still like to reserve your space, you can still email me.  From my point of view, it’s always good to know how many to expect in any class.

I think we’ll still be wearing face coverings for a while – it will be strange not to so if we’re still encouraged to wear them indoors, on public transport etc, then let’s continue to do that, keep ourselves & others safe.

Quotes:

“Life is a series of natural and spontaneous changes.  Don’t resist them; that only creates sorrow.  Let reality be reality.  Let things flow naturally forward in whatever way they like” by Lao Tzu

“If you don’t like something, change it.  If you can’t change it, change your attitude” – Maya Angelou

Reminder: Burns haggis, neeps & tatties night Tue 25 Jan, enjoy.

I can’t wait to see you and welcome you to this week’s classes.

See you soon.

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