health & wellbeing
“Juicing raw fruit and vegetables is said to be highly benefi cial”
cakes, dips, sauces, cheesecakes and many other recipes. A rich source of protein, calcium, and vitamins A and B, it’s available in most
supermarkets and health food shops.
R is for Rest. Getting a good seven hours sleep does wonders for your appearance and there are many health benefi ts too.
M is for Mental Wellbeing. If it gets to the point where you are unable to cope with life and your relationships suffer, it’s time to seek help from your GP.
N is for Nutrition. As no single food contains all the nutrients, the key is to have a balanced diet. Try to include all the main food groups every day – aiming for a third of your intake each from fruit/vegetables and slow-release carbohydrates (oats, wholegrain bread and pasta) with smaller amounts of the protein, milk and dairy, fats and sugars food groups.
O is for Omega 3. These essential fatty acids may help to keep your heart healthy. They aren’t made by the body so must come from our diet. Oily fi sh, such as salmon and fresh tuna are rich sources so try to include at least one portion each week.
P is for Pilates. Pilates is excellent for creating a long, lean body. It strengthens the core muscles (those stabilising the spine and pelvis), improves posture and helps alleviate back pain. Happily, it’s suitable for all ages and levels of fi tness. Look for a local class in your area or check out the website
www.pilatesfoundation.com
Q is for Quark. This fresh, soft, low-fat cheese is incredibly versatile and a great replacement for cream cheese in
Planning For Later Life Magazine
As well as rejuvenating and repairing body (and brain) cells, it can also help with weight loss, by regulating the metabolism. Lack of sleep may increase your risk of catching a cold or developing Type 2 diabetes.
S is for Skincare. Your skin is your largest organ and your body’s fi rst line of defence against germs and nasties. The epidermis (outer of two main layers) renews itself approximately every month. Keep your skin in tip-top condition by protecting against sun damage (cover up or use a suitable sun screen) and regular moisturising. Knowing your facial skin type (oily, normal etc) will help you to establish an appropriate skincare routine.
T is for Tea Tree. This essential oil has long been prized for its antiseptic and anti- fungal properties. You can use the oil (or creams and gels) to treat many conditions, including athlete’s foot, acne, dandruff, thrush, boils, head lice and eczema. Be careful, as it can cause irritation. If in doubt, talk to your local health food shop or pharmacist.
U is for ‘Unburden’ Yourself. Feeling anxious and upset? Don’t bottle up your worries. A problem shared is a problem halved, so it’s better to let it out – to family and friends, or a counsellor for more impartial and professional
support. Talk to your GP first to see if they can help.
V is for Vitamins and Minerals. Your body needs these essential nutrients in small amounts. Most people should get all they need via a balanced and varied diet. Supplements are readily available, but it’s best to consult your GP or health food practitioner beforehand – taking too many, or for too long, can be harmful.
W is for Water. Glugging endless H2O may seem dull but 6-8 glasses each day is vital for maintaining optimum health. It helps your kidneys to fl ush out toxins and keeps up your fl uid levels so you don’t get dehydrated, especially after exercise. If you can’t bear plain water, add a few drops of lemon or lime juice.
X is for Xingyi. For those of you who’ve never heard of this ancient martial art, it helps build coordination, balance, fl exibility and strength. It also gives ankles, calves, quads, hamstrings and glutes an excellent workout. Check out the website
www.xingyi.co.uk for help with fi nding a local class.
Y is for Yoga. A popular and widespread form of exercise, yoga comprises a series of movements (postures) that boost fl exibility and strength, with an emphasis on correct breathing. Sufferers of high blood pressure, heart disease, depression and stress can benefi t from regular sessions. To fi nd a class, talk to your local leisure centre or check out the website
www.bwy.org.uk
become increasingly popular as it’s a fun and creative way to get an aerobic workout. Do start slowly, though, as it can be tiring at first. If in doubt about any dodgy knees or other aches, consult your Zumba teacher before the session. The website
www.zumba.com can help you find a local class.
Z 31
is for Zumba. This exciting, relatively new fitness program combines Latin music and dance routines. It has
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