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Complementary Fitness Newsletter 17 April

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Welcome to this week’s newsletter & updates:

Did you know that..

  • according to @DrFrankLipman, strength training practiced with moderate to vigorous intensity 2 or 3 times a week is an effective way to mitigate high blood pressure.

 

  • A tweet by Dr R Patrick says that ‘exercise is remarkably beneficial for the brain’. And that ‘high fitness levels in midlife delayed dementia onset by 9.5 years in women.  Larger brain volumes have also been liked to increased physical activity’.  So let’s continue to maintain our youthful brain volume by embracing and maintaining our exercise and fitness levels for our bodies and brain health as we age.

 

  • More than 1 in 4 adults don’t meet World Health Organization’s physical activity recommendations (150 minutes/week for us). Physical activity is defined as ‘any bodily movement produced by skeletal muscles that requires energy expenditure and includes the domains of occupational, domestic, transportation and leisure time’ (ie walking to work or walking the dog).  Whereas ‘physical exercise/exercise training is a form of more structured leisure time physical activity with the purpose of improving or maintaining health’ (eg enrolling in a class or training for a race).  A recent report says that physical inactivity has major effects on global health and is an important risk factor for cardiovascular disease and overall mortality whereas moderate-vigorous regular physical activity has the opposite effects.  Current international guidelines also recommend performing regular strengthening activities (eg lifting weights) for health effects which include not only improvements in bone and muscle mass, but also in cardiovascular health.

  • The green Mediterranean diet contains more food from plants and less meat or poultry than the standard Med diet.

  • Just by adding a squeeze of fresh lemon juice to water, it can help boost the immune system, aids in digestion, suppresses the appetite, helps the body remove toxins and is great for coughs and colds (I must increase my use of lemon water).

 

  • If we’re thinking of making changes to our diet, it’s best to start eating healthy. Choose one thing at a time, something that can easily be achieved and is sustainable.  For example, instead of drinking a fizzy mass produced pop drink, replace with (lemon) water or make your own water kefir – it’s soooo easy to do and has many health benefits.

  • A few months ago, I mentioned that I’d read a book by Jessie Inchauspe, ‘the Glucose Goddess’ which is all about reducing our blood sugar spikes after we eat. I follow her on Instagram and love being reminded that taking 1T of vinegar (apple cider vinegar for me) diluted in water before we eat, helps our muscles soak up glucose faster.  Research has shown that adding vinegar to water means smaller glucose spikes (up to 30%) and no crash 2 hours after eating.  There’s less insulin release, reduced inflammation, steadier mood, and she says better skin, happier heart and reduced type 2 diabetes risk.  She’s also got a second book coming out called The Glucose Goddess Method.  I haven’t pre-ordered it yet – not sure if I will or not – depends on how many veggie/vegan recipes there are.  In any case, I’m sure it’ll have lots more tips and ideas.  Wish I was on commission but … I’m not.

 

A reminder that we’ve got this week and next week full of classes then a class on Tue 2 May.  After our class on Tue 2 May, I’m having a break so no classes until Tue 16 May.

But plenty of time to get ourselves in shape, improve our general fitness, flexibility and strength.

Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine.

 

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.

 

Connecting with Susan:

www.youtube.com/@complementaryfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk