This page contains a Flash digital edition of a book.
health


Not brushing properly causes plaque to build up, which leads to gum disease. Bacteria then enter the blood stream via the gums, and it is thought that this causes artery walls to become inflamed, which can trigger heart attacks or strokes.


Lunchtime tactics Sit smart


4Mins


Correctly adjusting your office chair could save you from having to take time off and avoid the need for hours of expensive specialised physiotherapy treatment. Sitting in the wrong position while you work for long periods can cause pain in your neck, shoulder, back and legs.


For advice (and a step-by-step video) on sitting correctly, visit the NHS Choices website at: www.nhs.uk/Livewell/workplacehealth/Pages/howtositcorrectly.aspx


2Mins Smile please


Turn a tiny part of your lunch break to good use: book an appointment with a dental hygienist. You should go at least once a year to ensure your teeth sparkle and you can cut the risk of heart attack by 24% and a stroke by 13%.


Scientists have known for several years that the condition of teeth and gums is strongly linked to the likelihood of heart problems.


Not brushing properly causes plaque to build up, which leads to gum disease. Bacteria then enter the blood stream via the gums, and it is thought that this causes artery walls to become inflamed, which can trigger heart attacks or strokes.


Lead researcher Emily Chen, from the Veterans General Hospital in Taipei, Taiwan, last year revealed the findings of 100,000 adults surveyed over seven years.


At the American Heart Association's conference, Florida, she said: "Protection from heart disease and stroke was more pronounced in participants who got tooth scaling at least once a year."


10Mins Protein punch


Eating a protein-rich snack or meal at lunchtime will help give your body a steady supply of energy for the afternoon, says nutritional therapist Ian Marber (www.thefooddoctor.com).


A salad, such as nicoise which has a double protein dose with eggs and tuna, and perhaps boosting its benefit by adding a handful of nuts, will help you resist sweet snacks in mid-afternoon.


2Mins Pelvic power


Three daily sessions of toning your pelvic floor with exercises could improve your sex life. It could also mean you'll remedy or avoid 'stress' incontinence, when urine leaks because there is a sudden extra pressure (or stress) on the bladder such as during exercise or when you cough or laugh.


Pelvic floor muscles can become weakened after childbirth as well.


Tense the muscles you'd use to hold back the flow of urine for a count of three, then relax for the same time. (Do not do this while passing urine). Start with 10 of these clenches, which should take around two minutes, and build up to 20 over time.


Total: 18Mins 16 Life Begins


Evening ideas Dear diary


2Mins


At the end of every day simply noting what you've eaten could help double your weight loss. A six-month study of 1,700 people in America in 2008 found those who kept food diaries lost 18lb, while those who didn't only lost 9lb.


Make it easy by visiting www.myfitnesspal.com, which will work out calories, fat and vitamin levels.


5Mins Roll away pain


A tennis ball could ease away pain, says Dr Rick Seah, consultant in sport and exercise medicine at Pure Sports Medicine clinics in London.


"For backache, lie on the tennis ball and move it around under the painful area," he suggests. "For neck pain, stand against a wall, put the ball behind your neck and move the ball around the painful area for five to 10 minutes."


The pressure helps increase blood flow to the area and brings more oxygen and nutrients to aid repair, and it can also release endorphins, the body's natural painkillers.


2Secs Log off


Turning off a laptop and mobile at least an hour before bed could make for a more peaceful nights sleep. "The blue light suppresses melatonin production," says Professor Derk-Jan Dijk.


Harvard researchers conducted an experiment on exposure to blue light, and it was found it could suppress melatonin and alter sleep patterns.


5Mins Stretch away


Stretching before bed will help relax you and prepare your body for sleep.


"Your muscles hold tension, even if you've been sitting down all day," says personal trainer Jean-Pierre De Villiers. "Getting in the habit of taking a few minutes to gently stretch them out, and focusing on breathing deeply and evenly at the same time, will send your body a signal that it's time to wind down. Your sleep should, over time, gradually become deeper and more energising."


Total: 12Mins&2Secs


“Eating a protein-rich snack at lunchtime will help give your body a steady supply of energy for the afternoon”.


www.lifebeginsmagazine.com


s


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52