wellions
Whats a WELLION ?
Wellions are akin to stocks and shares , the more active Wellions you have in your HIP (Healthspan Investment Portfolio ) the better chances you have of extending your Healthspan.
These are tips that have some scientific backing that may help you keep your HIP active and brimming.
As new evidence emerges the Wellions page will be updated. The hope is that this list will give you some ideas as to what to try for your own personal goals.
What is the difference between Lifespan and Healthspan
The WHO has developed a measure for Healthspan, it’s called HALE, it’s a bit complex. For example the Lifespan of an American is around 79 yrs while the Healthspan is 66 yrs, so the average American might spend almost 15 yrs of ones life in an unhealthy state .
So the driving force for Wellionaires is to figure out how to invest to improve both Lifespan and Healthspan. I take age 45 as a starting point for focusing on a future Healthspan as thats the time senescecent cells start to accumulate.This is an evolving project.But one that is definitely taking up more traction in the Western world post Covid pandemic, when it has become clear that one needs to take greater responsibility for ones health going forwards. Governments can’t always cope, as they must concentrate on catering for the masses rather than the individual. The aim at the Wellionaires Club is to empower and encourage the individual.
Sleep Wellion
Using red light filters on iphones and ipads for at least 2 hours before sleep helps activate melatonin and prepare you for sleep. You can set your device to simply turn on the filter with The bluelight from devices is a known sleep disruptor.
Tech Neck Wellion
The above photos illustrate this Wellion nicely. With a little patch of Velcro secure your phone to the wall at eye level. You can source round spots of Velcro from that shop that sounds like a river in Brazil.
Use your non dominant hand to work your phone while at eye level,thereby improving posture and at the same time activating some low level neuroplasticity.
Glutamine for Leaky Gut
This is a safe and simple approach to IBS/Leaky gut. Glutamine powder is available on line. Usually start with 5 grammes once a day for a week and then build to twice a day for a week and then three times daily. As long as you are tolerating it continue for another 6 weeks and then stop and reassess.
The Journal of Neurogastroenterology
Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome
Correspondence to Dr G Nicholas Verne, Department of Medicine, Tulane University School of Medicine, New Orleans, LA 70112-2699, USA; gverne@tulane.edu
Abstract
Background More effective treatments are needed for patients with postinfectious, diarrhoea-predominant, irritable bowel syndrome (IBS-D). Accordingly, we conducted a randomised, double-blind, placebo-controlled, 8-week-long trial to assess the efficacy and safety of oral glutamine therapy in patients who developed IBS-D with increased intestinal permeability following an enteric infection.
Methods Eligible adults were randomised to glutamine (5 g/t.i.d.) or placebo for 8 weeks. The primary end point was a reduction of ≥50 points on the Irritable Bowel Syndrome Severity Scoring System (IBS-SS). Secondary endpoints included: raw IBS-SS scores, changes in daily bowel movement frequency, stool form (Bristol Stool Scale) and intestinal permeability.
Results Fifty-four glutamine and 52 placebo subjects completed the 8-week study. The primary endpoint occurred in 43 (79.6%) in the glutamine group and 3 (5.8%) in the placebo group (a 14-fold difference). Glutamine also reduced all secondary endpoint means: IBS-SS score at 8 weeks (301 vs 181, p<0.0001), daily bowel movement frequency (5.4 vs 2.9±1.0, p<0.0001), Bristol Stool Scale (6.5 vs 3.9, p<0.0001) and intestinal permeability (0.11 vs 0.05; p<0.0001). ‘Intestinal hyperpermeability’ (elevated urinary lactulose/mannitol ratios) was normalised in the glutamine but not the control group. Adverse events and rates of study-drug discontinuation were low and similar in the two groups. No serious adverse events were observed.
Conclusions In patients with IBS-D with intestinal hyperpermeability following an enteric infection, oral dietary glutamine supplements dramatically and safely reduced all major IBS-related endpoints. Large randomised clinical trials (RCTs) should now be done to validate these findings, assess quality of life benefits and explore pharmacological mechanisms.
Trial registration number NCT1414244; Results.
http://dx.doi.org/10.1136/gutjnl-2017-315136
Dr D’S Flutea
Why it Works:
Dr D’s Flutea is made of ingredients that have been used from the beginning of recorded history to help combat infection and build immunity.
Garlic is an anti-oxidant that contains a compound called Allicin, which has potent medical properties. It is high in Manganese, Vitamin B6, Vitamin C, and Selenium, and it also has some Calcium, Copper, Potassium, Phosphorus, Iron, and Vitamin B1.
Ginger is also an anti-oxidant, with anti-inflammatory properties. It reduces muscle pain and soreness and is used in both traditional and alternative medicine.
Limes are considered a superfood for diabetes, but also provide Vitamin C, Calcium, Iron, Potassium, Copper, Magnesium and Phosphorus.
Finally, honey has anti-bacterial, anti-fungal properties because bees add an enzyme that makes hydrogen peroxide to the honey. It soothes coughs, and promotes sleep. It also works as a probiotic, because of the friendly bacteria in the honey.
How it Works:
Take a pint of water, 2 limes, 4 cloves of garlic, and bring it to the boil for ten minutes. Then simmer, and add several slices of ginger. Let the Flutea cool down, and then serve with honey. Take three times a day, and let nature work its magic!
COPPER BRACELETS
People have been wearing copper bracelets for thousands of years. Bracelets have been found as far away as in the Indus Valley Civilisation, dating back to 2500 BC, and have been used for medicinal purposes in Ancient Egypt. In Ancient Greece, they were used specifically to relieve aches and pains. Copper bracelets are still very popular today for their healing properties.
Why it Works:
Copper has both anti-inflammatory and antioxidant properties, as well as micronutrients that can be absorbed in the skin.
How it Works:
For the over 50s, copper bracelets are particularly beneficial in treating arthritis. Our bodies are able to store copper absorbed through the skin, and so the bracelets are safe. Copper bracelets can also help with iron deficiencies.
ARAGON OIL
As we get older, our skin changes. This is hardly surprising, given how much it has to weather over the years. Our own eating, drinking, and smoking habits take their toll, as does sun exposure over time. Having more fragile skin is not just a vanity concern, it can make it more difficult to heal from cuts and bruises, and make you more prone to skin cancers. Aragon oil can help.
Why it Works:
What happens to our skin as we get older? It becomes fragile, thinner, paler, and loses strength and elasticity (from elastin and collagen loss). A decline in sweat and oil glands makes the skin drier as well. This, in turn, can cause irritability and create ‘winter itch’, also known as ‘winter eczema’, where your skin becomes cracked and inflamed. Older skin can take longer to heal from cuts and bruises, and elder people may become more prone to skin injury or illnesses. Argon oil, sometimes known as the ‘miracle oil’, helps because it is a powerful moisturiser. It is full of vitamin E and omega fatty acid, which can rehydrate the skin and repair cell membranes. It also works to reduce inflammation, and fight against UV damage. Aragon oil is lighter than olive or coconut oil, and absorbs into the skin faster. The carotenoids in the oil can potentially help prevent the development of cancer cells.
How it Works:
There are so many different brands of Aragon oils in the market, you will be spoilt for choice! Find one that is 100% pure with no additional additives. If it is cold pressed, even better, because cold pressed oil retains its purity. Rub the oil all over your body, and let it soak in for a few hours before washing it off. Do it every day, and see the difference, even after a week.
BECOME A TREE HUGGER
We’ve all heard of the term ‘tree hugger’. But did you know it was originally coined in 1730, when 363 people in the Khejarli village of Rajasthan, India, sacrificed their lives to save some trees in their village from being cut down to build a palace? Today, tree hugging connotes visions of environmental activism, but it can be a lot more than that. The number of studies that show the benefits of spending time in nature are too many to count. Hanging out with trees makes us less anxious, less prone to depression, and can improve our overall well-being and health.
Why it Works:
As the world urbanises, we spend less and less time in nature. But studies have shown how much nature positively affects us. One study from the University of Michigan showed that walking among trees and in nature improved short-term memory. Another study, according to Business Insider, showed a decrease in heart rates and levels of the stress hormone cortisol from students sent to stay in a forest for two nights. More studies showed both students and the elderly reducing signs of inflammation after spending time in other forests. Better vision, improved concentration, sharper thinking, and better mental health were all benefits as well. If that wasn’t enough, a survey conducted by Dr Miles Richardson, head of psychology at Derby University, found that smart phone addicts were more anxious than nature lovers. They also took seven times more selfies. Being in nature is also linked to a reduction in symptoms from Attention Deficit Hyperactivity Disorder.
How it Works:
Hug a tree! It’s that simple! Go to the park, or local forest, and rest your head against some bark. Take a deep breath, enjoy the scent of the wood and the leaves. If that’s not easy to do, spend some time in a garden. Plant a tree, or even some smaller foliage, and watch it grow. And if you’re stuck in a cubicle all day, take a plant, or several plants and flowers with you. Studies have shown that even having a view of nature can improve our happiness. Huge a tree… (but don’t sacrifice your life for one, that wouldn’t be good for your health).
BREAK YOUR STONES
Living with gallstones and kidney stones can be very painful. But did you know your chances of getting stones increase as you get older? Gallstones occur four to ten times more often in elder people, particularly people who are over sixty. Kidney stones, meanwhile, can develop in either one, or both of your kidneys, and tend to impact people between the ages of 30 and 60. Luckily, there is an herbal remedy that can help you – literally - break your stones. Quebra Pedra, also known as ‘the stone breaker’, has been used for centuries by indigenous peoples in the Amazon, and elsewhere.
Why it Works:
The stone breaker herb has many names. In Spanish, it is called Chanca Piedra. In Latin, Phyllanthus Niruri. There have been studies which have demonstrated how stone breakers can help. A kidney stone, for example, is composed of tiny crystals of calcium, oxalate, and uric acid, while gallstones are cholesterol or pigment deposits and can range a great deal in size. In one Brazilian study, calcium oxalate deposits were placed in rats, to see whether the stone breaker made any difference. Rats who received the stone breaker from the get go had fewer kidney stones by the end of the study, compared to those who had no treatment. Other rats were given the treatment a few weeks after having the calcium oxalate. They did develop kidney stones, but they were much smaller and easier to manage.
How it Works:
The stone breaker herb can be purchased in many forms, from capsules, tablets, and liquid drops, to the actual herbs themselves. You can even drink it in a tea. Always consult a doctor or herbalist before deciding whether and how to take this herb.
Trials on this herb in humans have not been very successful, so evidence is poor to date.
BUTEYKO BREATHING
Breath is life, or so every Eastern philosophy - and our own common sense, and physiology - tells us. But as we age, our respiratory muscle strength declines. Different breathing techniques can teach us different ways of combatting that loss of lung capacity. The Buteyko method, named after its founder Konstantin Pavlovich Buteyko, can help with sleep apnoea, asthma, allergies, migraines, anxiety, high blood pressure, and a host of other symptoms.
Why it Works:
Ukrainian born Buteyko fine-tuned his methods in the 1950s. He believed that over 150 symptoms could be improved, just by changing the way we breathe. The most important component of his philosophy, which has been widely adapted since then, is to breathe through the nose. The nasal passage, argued Buteyko, is designed as a natural filter system, to clean, humidify, and warm the air we inhale. In contrast, when we breathe through our mouths, we take in impurities. This irritates our airways, and thickens them, causing all manner of issues. The Buteyko breathing method involves learning to breathe through your nose, and practising ‘relaxed breathing’ approach, sitting quietly and becoming aware of your breathing. It uses a method called ‘the control pause’, which involves timing yourself while holding your breath. It also uses a technique called ‘restricted mouth breathing’ – forcing people to cover their mouths and breathe through their noses. Finally, advanced students can try the ‘stop cough’ exercise, which reduces their breathing.
How it Works:
There are many practitioners of the Buteyko breathing technique who teach one-to-one and in groups. However, you can also learn via a DVD or the many YouTube videos people post as examples. There are books and websites dedicated to the Buteyko technique that can help as well. Remember, breath is life!
USE THE DEAD SEA
As we get older, we are more likely to suffer from certain conditions. Rheumatoid arthritis, for example, is one of these conditions. Rheumatoid arthritis is an autoimmune disease that attacks the synovial lining of your joints. It tends to impact women between their forties and sixties, and men a little later in their lives. While medicine has made the condition easier to deal with, the natural world offers up its own remedy: the minerals of the Dead Sea.
Why it Works:
The Dead Sea is the Earth’s lowest elevation point on land, at 430 metres below sea level. It is mineral dense and its water has a high salt content. Rainwater flows into the sea and then evaporates in the hot dry climate, leaving the water and mud to become highly concentrated in minerals. These minerals have health benefits. A blind tested study in the 1990s took forty patients with rheumatoid arthritis to a spa. Those who had mud packs and /or hot sulphur baths from the Sea showed improvement, but the control group did not. The Sea is also good for many skin conditions, including psoriasis.
How it Works:
We can’t all vacation at the Dead Sea, though it would be wonderful if we could! For those who can’t physically swim in the water, salts from the Sea and mud packs can be purchased online and in many retail stores. Pour yourself a warm salt bath and relax! If you’re lucky enough to visit the Dead Sea itself, then burrow yourself in its mud and bake in the sun for a while…
DECAFFINATE
What’s the first thing most of us do when we wake up in the morning? We sleepily fill the kettle, pour ourselves a cup of tea or coffee, and wait for our brains to wake up. It’s easy to depend on caffeine to jolt us into life, and it is much, much harder to give it up. But giving up has plenty of benefits for our health.
Why it Works:
Caffeine acts like a stimulant, which is why we all like a cup of something in the morning, and tend to have a pick-me-up tea or coffee in the middle of the afternoon. But caffeine is not good for our bodies. It acts like a vasoconstrictor, which means it narrows the blood vessels and can potentially increase blood pressure. This causes our hearts to work harder than they have to, and in some cases, negatively affects people with underlying heart conditions. The stimulation also impacts our adrenal glands, and can make us anxious or tense. Caffeine can also cause headaches, and increased urination. It also has a long shelf life in our bodies, which means it can affect the quality of our sleep even six hours after our last drink. Giving up can really help us sleep better, which boosts the immune system and brings all kinds of benefits.
How it Works:
Giving up caffeine can be difficult. Start gradually, reduce your morning cup of tea or coffee to half its regular size. A few days later, give up your afternoon cup. Start replacing your fix with tasty herbal teas, and phase out the caffeine entirely. Your body will feel much calmer, and it will thank you for it!
DRINK KIDNEY TEA
Before you jump back in horror, know this: The ancient Chinese did it. So did people in Ayurvedic cultures, the Aztecs, and the people in ancient Roman. Nowadays, celebrities are doing it publically. I’m talking about urotherapy, the practice of drinking your own urine, or, as I like to refer to it, ‘kidney tea’.
Why it Works:
Your urine is composed of 95% water, and 5% salt, enzymes, hormones, minerals, and urea, a compound which is already used in many types of skin creams. Because it is ‘bio dynamically available’ – it has been filtered through your body, specifically your liver and kidneys, once already, your immune system doesn’t react to it. This makes it easy to absorb all the nutrients it provides. Urine is sterile, and non-toxic (the toxic stuff leaves in your faeces.) It also contains anti-bodies, and is anti-bacterial and anti-viral. That is why it’s sometimes used to prevent skin infections and treat wounds. It is, in short, a boost of the good stuff, and increases energy for some people, gives them clearer skin, and a kick of general well-ness and vitality.
How it Works:
There’s not much to say here, other than the urine you pee in the morning is the most nutrient dense. Be warned, collecting your ‘kidney tea’ can be a messy affair!
EARTHING
We’ve all experienced a moment, when we are out in nature - say in a park or a field or a beach - where we long for nothing more than to take off our shoes and feel the bare earth between our toes. This desire is instinctive, and is called ‘grounding’, or ‘earthing’. Despite its hippy reputation, recent scientific studies have revealed that walking on the earth without any barriers of shoes and socks could actually improve your health.
Why it Works:
The earth – the literal ground we walk on, is negatively charged and electron-rich, which provides a good supply of anti-oxidants. The Journal of Environmental and Public Health looked at a number of studies on earthing. One study suggested that earthing changes the electrical activity in the brain, as measured by electroencephalograms. Earthing has also been suggested to moderate heart rate variabilities, improve glucose regulation, and boost immunity. Moreover, walking on the bare earth has been linked to reducing stress.
How it Works:
It’s simple: find a park or beach or natural space near you and go for a half an hour walk in your bare feet. At best, you’ll start to feel some health benefits to your immunity and your stress levels. At worst, you’ll have done some exercise. It’s a win-win situation, all around!
EAT LIKE AN ELEPHANT
The elephant is an enviable creature. It is so strong; it can lift up to 300 kg with just its trunk. Elephants are big, and like other big animals, such as the gorilla, they are powerful and muscular. If you want to be as strong and powerful as an elephant, or as a gorilla, or be as ‘healthy as a horse’, there’s one thing you need to do. Put down the red meat, and boost up your vegetables.
Why it Works:
A study for the Massachusetts General Hospital, which monitored the health and diet records of more than 170,000 people over a 30-year period, revealed that high intake of proteins from animal sources – particularly processed and unprocessed red meats – was associated with a higher mortality rate. A lower risk of death was associated with an intake of protein from plant sources. So if you want to stay strong, eat your greens and go vegan as much as possible. And if staying strong isn’t reason enough, then consider this. Vegetables are rich in fibre. They keep the digestive tract working. They flush sodium out of your body. Plus, many vegetables are rich in nutrients like magnesium and vitamin C. When we are stressed, we lose these nutrients, and vegetables help supplement our needs.
How it Works:
It’s easy. Eat like a horse. Or an elephant. Or a gorilla. Eat as much as you want. But eat vegetables please. You’ll thank me later.
ENJOY A SPA DAY
Want to live longer? Try relaxing in a sauna. Saunas were first invented in Finland over 2000 years ago, and have become popular around the world. A sauna’s dry heat can improve circulation, stimulate sweating, and boost oxygen to your skin cells. It also washes away toxins from your skin, and may help you fight harmful bacteria.
Why it Works:
Frequent visits to a sauna may keep the heart healthy and extend life, according to a 2015 report in JAMA Internal Medicine. Researchers from the University of Eastern Finland tracked 2,300 middle aged men for an average of 20 years and reported that frequent visits to a sauna were linked with lower death rates from cardiovascular disease and stroke. Saunas can lower blood pressure, and many medical professionals believe they are good (in short duration) for blood vessels. Older studies, including a 2001 report in the Journal of the American College of Cardiology suggest that heat can be useful for people with high blood pressure, cholesterol, and diabetes. And it isn’t just traditional saunas – infrared saunas – where your body is warmed through light, rather than heat, are growing increasingly popular. They are being used to treat fibromyalgia, and chronic fatigue syndrome, by increasing the circulation of blood deeper into your tissues.
How it Works:
It takes only a few minutes for your skin to reach temperatures of 104 degrees Fahrenheit once you step into a sauna, according to Harvard Health Publications, so make sure you don’t spend more than the recommended allocated time inside. If you are taking any medication, always check if the sauna is right for you. Otherwise, relax, let the warmth ease your body, and enjoy!
FIND YOUR IKIGAI
We’ve all heard the stories. Someone we know with a stressful day job, who decides to take an early retirement, but who passes away soon after, never getting to enjoy that cruise to the Bahamas they had planned. Some studies actually suggest there is a correlation between taking early retirement and dying prematurely. But rather than labouring on at work in order to stay occupied, there is another way to keep your mind, soul, and body connected and in balance. This is through the Japanese concept of Ikigai. In Japan, which has one of the longest life expectancies in the world, Ikigai is routinely practiced.
Why it Works:
You don’t have to be at retirement age to enjoy the benefits of Ikigai, which, loosely translated, means ‘reason for being’. Anyone can find their Ikigai. Ikigai is the thing that gets you out of bed in the morning, that brings meaning and worth to your life. It is about your connection to the world around you, and to your internal world. Ikigai is about bringing harmony to everything that you do. In Japan, knowing your purpose is important for the well-being of your soul, and to staying healthy and living longer.
How it Works:
Broadly speaking, finding your Ikigai is about intersecting four things: what you love, what the world needs, what you are good at, and what you can get paid for. For some people, it is easy to distil these four tenants into a sense of purpose. But for others they are too vague to focus on. Finding your Ikigai sweet spot will not happen overnight, but there is plenty to help. Try reading the book, Ikigai: The Japanese Secret to a Long and Happy Life by Hector Garcia and Francesc Miralles. The authors visited the Japanese island of Okinawa, specifically the village of Ogimi, which has the longest life expectancy in the world. Residents in their 80s and 90s were busy and productive, but not overburdened. The authors provide several pieces of advice for finding your Ikigai, from going out in nature, maintaining social ties, limiting stress, and eating only until you are 80% full. Whichever way you decide to approach finding your Ikigai, there are many paths to contentment, so don’t give up if it doesn’t happen overnight!
GET A DOG
We all know that dog is man’s best friend, but friendship is not the only benefit to being around our canine companions. Studies have shown that owning a dog is not only good for getting day to day exercise, but could also help you live longer.
Why it Works:
It’s simple really. Having a dog means you have to be active. This reduces cardiovascular disease and even death. One Swedish study showed that for people living alone, owning a dog can decrease their risk of death by as much as 33%. Chances of having a heart attack also reduced by 11%. Dogs mitigate the social isolation that sometimes comes with older age. They have also been linked with lowering your blood pressure, reducing cholesterol, and helping people lose weight. Dogs, and therapy dogs in particular, help combat depression and reduce stress by increasing the serotonin and dopamine in our bodies.
How it Works:
It’s simple really. Go out and get a dog! If you’re wondering what type of dog would suit you, talk to an animal charity. Go to a rescue centre and give a home to a dog that desperately needs one. Or, if owning a dog simply isn’t feasible, borrow one instead! There is an increasing amount of websites – like borrowmydoggy.com - dedicated to putting people in touch with dog owners who are looking for holiday care or temporary homes. Enjoy yourself!
USE GINSENG
Sometimes, small things can pack a healthy punch. Ginseng, the forked root used in Chinese medicine for centuries, can be a very powerful supplement to help increase energy, lower blood sugar and cholesterol, and help with diabetes.
Why it Works:
Ginseng, dubbed ‘The Potion of the Emperors’ in ancient China, has been helping people for centuries. Panax ginseng, also known as Asian, Chinese, or Korean ginseng, is said to have been discovered over five thousand years ago in the mountains of eastern Asia, specifically in Manchuria. It became well known for its healing and strengthening powers, so much so that it became a much coveted item of international trade. North American ginseng was harvested thousands of years later, in the 1700s, by a Jesuit priest who learnt about how much the root was valued by the Chinese and went off in search of it. Ginseng helps combat fatigue, reduces stress, and boosts energy, especially in cancer patients, according to one study. It can also improve lung function and erectile dysfunction. Another study has shown that it improved glucose and insulin regulation in type II diabetes. Finally, it has antioxidant properties which can boost heart health, as well as help manage cholesterol. It is also good for your hair and skin.
How it Works:
This one is easy. Ginseng is available in many different forms, from the actual root itself, to powders for teas and infusions, to supplements you can buy at the pharmacy or health food store. Look at the options and decide what is best for you. Make sure you always follow the instructions on how much to use, and enjoy all the benefits!
HAVE A SIESTA
There’s a cliché about the idea of older people falling asleep in their rocking chairs in the middle of the afternoon, oblivious to the world around them. But in many cultures, particularly in hot climates, an afternoon siesta is part of life, and just what the doctor ordered. The good news? It’s official: sleeping in the afternoon is good for your health.
Why it Works:
There have been numerous studies about the benefits of an afternoon sleep. Unsurprisingly, given its ‘siesta’ culture, one of them comes from the Spanish Society of Primary Care Physicians (SEMERGEN). According to SEMERGEN, a short sleep after lunch can reduce stress, improve your memory, and even help cardiovascular functions. Other studies show that sleeping for a short period of time every afternoon can also reduce your blood pressure, improve your cognitive functions, and your cardiovascular system.
How it Works:
It couldn’t be simpler – find your favourite armchair, or nook in your office, put on your eye mask or close your eyes. Don’t fall asleep in your bedroom though – because the idea is not to fall into deep sleep, which could impair your night time routine. Depending on which study results you want to follow, your powernap should be no more than half an hour to an hour. Any more and you won’t the nourishing effect of a quick snooze. Enjoy your nap!
HIPPOTHERAPY
If you’re thinking that hippotherapy must have something to do with the semiaquatic mammal found in sub-Saharan Africa, you couldn’t be more wrong. But it does relate to another animal. The word ‘hippo’ comes from the ancient Greek… for horse. Hippotherapy is a kind of equine therapy, used for many conditions and disabilities, from cerebral palsy to Parkinson’s disease, multiple sclerosis, and stroke. It can also help with poor posture and balance problems, reduced mobility, and poor muscle tone and reflexes.
Why it Works:
As we get older, it is easier to lose our sense of balance. Whether it’s a balance issue, a disability, disease, or reduced mobility, hippotherapy could potentially help. It may seem odd, but the pelvic movements of horses and humans are pretty similar. The horse’s three dimensional movements can impact our own vertical pelvic shift and lateral pelvic tilt, as well as some other movements. The horse acts like a base, or foundation. As it moves, it requires the rider to interact with it, and this can direct the rider’s posture. When the movements occur repetitively, they can help increase balance, coordination, and strength. Even if a person cannot walk alone, their body is building power through the movements of the horse.
How it Works:
Unfortunately, hippotherapy isn’t as simple as jumping on the next horse you see! A qualified physical therapist who can focus on musculoskeletal, neuro-developmental and sensory integration techniques will have to be with you, and create your treatment plan. So will a horse handler, to make sure you and your new hippo friend are getting along! But while it isn’t as simple as running down to the nearest stable, there are qualified physiotherapists focused on hippotherapy all around the world, and many charities that focus on disabilities can point you in the right direction. So get on your horse, and enjoy the ride.
HOT YOGA
The origins of yoga go back to the origins of human history itself. The first image of a yogi was discovered in the ruins of the Indus Valley Civilisation, dated over four thousand years ago. While ‘hot yoga’ is a relatively new movement in comparison, it has been around since the 1970s, and aims to strengthen the body, build flexibility and balance, release stress, ease aches and pains, and even to help sleep quality, making it an ideal exercise for the over 50s.
Why it Works:
“Hot yoga” is yoga in a heated and humid environment, widely credited to have been created by a man named Bikram Choudhury, who experimented with replicating the heat and humidity of India in his classes. His form of yoga, Bikram yoga, is set in a 40C room and is performed in a series of 26 set hatha positions, as well as two breathing exercises. Other classes, like Hotpod Yoga, take place in an inflatable pod at 37C, while Moksha Yoga focuses on integrating an environmental component to the exercise. Whatever the approach, hot yoga increases your flexibility, and can feel a lot more intense than regular yoga. It allows your muscles to go deeper, and it can ease muscle tensions and aches. It is good for your circulation, and for detoxing via the sweat leaving your body. It also helps build strength and endurance, and can improve breathing, according to its proponents.
How it Works:
Hot yoga centres are now sprouting up everywhere. A quick internet search will reveal the closest one to you. Always make sure you drink plenty of water before a class. If you’ve never done any kind of yoga before, make sure you find an easy beginners class, or start off in a non-heated class before building up to a hot environment. In 40C conditions, when your muscles are relaxed, it is easy to push yourself more than you would normally do. Once you find the class that’s right for you, close your eyes…. And relax…. Enjoy the heat!
HYDROTHERAPY
In 1847, a Bavarian trainee priest named Sebastian Kneipp fell ill with tuberculosis. Kneipp got so sick, that it is said that he was visited by a physician over 100 times in the span of two years. While he was ill, Kneipp turned to books to understand what was happening to him. Eventually, he found his illness described in a book about water cures. Water therapy was something that had once commonly used, all around the world. But they had almost entirely been forgotten about. Kneipp rediscovered hydrotherapy, and practised it by plunging into the icy cold Danube River several times a week. Though tuberculosis was seen as incurable at the time, Kneipp made a good recovery, and went on to be ordained, and to write a book about his experiences.
Why It Works:
Treading in cold water can improve a variety of low level medical symptoms. It can improve your central circulation, particularly if you have cold hands and cold feet, and it can balance your autonomic nervous system. The autonomic nervous system responds to the change in body temperature, and controls involuntary functions such as your heartbeat and your breathing. People with low blood pressure will find that that over time, their blood pressure improves.
How It Works:
Poor some cold water into a bowl or bath, and place your feet in it for several minutes each morning. For those who feel more adventurous, have a hot shower, and then step aside for a moment and turn the shower to cold. Step in the shower for a few seconds, and then towel off. Don’t overdo it by spending more than thirty seconds in the cold water! Ease up to that gradually.
LEARN TO PLAY THE DIDGERIDOO
The didgeridoo is an Australian Aboriginal wind instrument, shaped in the form of a long wooden hollow tube, which can be used to invoke deep, rhythmic sounds when it is blown into. But the didgeridoo is more than just an instrument. As strange as it sounds, it can be used to treat sleep apnoea, a condition which often worsens with age.
Why It Works:
In addition to distributing your sleep, sleep apnoea can cause fatigue during the day, insomnia at night, morning headaches, and can have an impact on your immune system, affecting your heart and even your mortality estimates in extreme cases. But a 2006 study published by the British Medical Journal revealed that people who practised playing the didgeridoo on average 5.9 times days a week for 25 minutes had much less sleep disturbance. The study concluded that playing the didgeridoo was an effective treatment for moderate obstructive sleep apnoea syndrome. The reason it works is because sleep apnoea is helped by continuous positive airway pressure therapy. As the study discussed, playing the didgeridoo may work because it trains the muscles of the upper airways, which control airway dilation and wall stiffening, and makes them stronger.
How It Works:
Get yourself a didgeridoo! And if your partner stops complaining about your loud snoring, you know it’s working…
LAUGHTER
Laughter is the best medicine. We’ve all heard the old adage, and most of us believe it is true. But did you know that there is scientific evidence to support it? Laughter reduces our stress responses, and builds up our immunity. It can teach us help us manage pain, and help with depression.
Why it Works:
There’s a reason why people have actively sought ways to amuse themselves since the beginning of human history. Laughter is the balm that soothes us, and now scientists have been able to demonstrate why. Laughter helps release any physical tension we may not even be aware that we are holding, which in turn can help ease our aches and pains. It reduces the production of certain stress hormones, and triggers the release of endorphins, which can also temporarily alleviate pain, and provide a sense of well-being.
Laughing can also help you live longer. One 15-year study from Norway examined the link between a sense of humour and mortality from certain conditions, such as heart disease, infection, cancer and pulmonary disease. Both women and men, but particularly women, who scored higher on their sense of humour test, had significantly lower mortality rates.
How it Works:
There have been various studies and approaches since the 1970s, where people have forced laughter, or forced smiling, and had positive results. Certainly, forcing yourself to laugh a few times a day can never hurt, and may bring unexpected benefits over time. But everyone is different, and we all find different things funny. We all know the things that make us laugh, whether it is a favourite comedian or sitcom, or certain family members or friends. Find the thing that makes you giggle and do more of it. At worse, you’ll feel your cares slipping away. But hopefully, you’ll start to feel physically better over time!
LEFT OVER RIGHT: USING YOUR NON-DOMINANT HAND
The human brain is a remarkable organ full of networks and pathways. Our brains learn, and improve, the more mentally stimulated they are. As people get older, they may start to lose their memory, or fine motor skill activity. Stimulating the brain, helping it adapt and continuously rewire itself, can effectively ‘exercise’ it, and help it stay as resilient as possible. One way to do that is to use our non-dominant hand in a variety of scenarios.
Why it Works:
The more you use your brain, the better it functions. It is not a static organ. It is constantly adapting and rewiring and firing off new neurons. Using your opposite hand will help encourage new networks and neurons to develop in the brain and keep it stimulated. If your brain were a car, you would keep it well-oiled so it stayed in optimum condition. Using your non-dominant hand helps your brain do exactly that.
How it Works:
You can use your non-dominant hand in a variety of scenarios, but one easy way is to clean your teeth with your non-dominant hand. It will be difficult at first, and feel strange, but it becomes easier with time. You can also try practicing writing with your non-dominant hand. It will be awkward and clunky at first, but over time, your brain will learn a new skill at it will become easier. Just don’t use your non-dominant hand to write any letters or sign any official documents!
LOW FREQUENCY SOUND STIMULATION
Stop. Close your eyes. Listen. What do you hear? Chances are, wherever you are in the world, whether it is day time in the countryside, or night time in a big city, you’re going to hear something, from the humming of an electrical wire to the chirp of an early morning bird, or the rain, lashing against your window. We live in a society where it is difficult to exist with any absence of noise. But these are only the sounds that we can actively hear on a conscious level. There are also sounds that we cannot hear – and these sounds can actively improve our health, and are particularly beneficial for the treatment of fibromyalgia.
Why it Works:
Sound travels on wave lengths, and different wavelengths travel at different frequencies. The lower the frequency, the less likely we are to hear the sound at any conscious level. Those lower frequency sounds have been linked to healing. Low frequency sound therapy, also known as infrasonic therapy, works because as sound waves reach the molecules in our cells, each molecule will absorb a small amount of energy and pass the wave on to the next molecule. In effect, they are stimulated. Low frequency sound stimulation can regulate our neural rhythmic oscillatory activity – the repetitive brain waves that impact our central nervous system. Human cells respond by healing areas that are inflamed, or are in chronic or acute pain. This is particularly helpful for fibromyalgia, a rheumatic condition associated with having pain all over the body, being fatigued, and developing muscle sensitivity and stiffness. One Turkish study has suggested that it becomes increasingly common in older populations.
How it Works:
Though there are low frequency sound systems available in the market, they do tend to be quite expensive. However, many physical therapists, naturopaths, chiropractors, and other alternative therapists will offer low frequency sound therapy services directly. The next time you close your eyes, think about all the sounds you aren’t hearing, and how they can help you.
MINDFULNESS
It would be easy to dismiss mindfulness as yet another trendy buzzword, but mindfulness has been around for centuries. There are elements of mindfulness in every major religion. Mindfulness is a way of managing our thoughts and feelings by consciously existing in the present. And if you ignore the hype, and focus on the principles, it can be a very good practice as we get older.
Why it Works:
Mindfulness works on many levels. A 2013 study at Massachusetts General Hospital showed that anxious patients who were given mindfulness-based coping techniques reduced their stress and anxiety. Another study showed that practising mindfulness improved cognitive functions, while several studies have made the link between mindfulness and the management of depression, as well as the relief of physical pain. Mindfulness has been known to relieve tension headache and has been used in conjunction with diet to manage the symptoms of irritable bowel syndrome. It also helps boost memory power, and aids with sleep.
How it Works:
In general, mindfulness works by controlling your breathing and being aware of your body. There are multiple ways to access mindfulness, from easy, short meditations you can do at home, to cognitive behavioural mindfulness therapies or group sessions. The important thing is to incorporate the techniques you find the most helpful into your daily routine. One way is to wake up in the morning, and spend a few minutes with your eyes closed, focused on your breath. Concentrate on your inner thoughts and emotions, and how your body feels, but do it without judgement. Let your thoughts come and go, and focus on your breathing. It takes about twenty minutes of practice before your mind will settle, but it will be worth it, especially if you practice every day.
MYRRH
We’ve all heard the Biblical story of the three wise men, who followed a bright star to Bethlehem, where they visited Jesus after his birth. They opened their treasures and presented them to him. Gold, frankincense, and myrrh… but not many of us know that myrrh is a sap, or resin, extracted from a thorny tree. When it is distilled, it turns into an essential oil, which has been used in Chinese and Ayurvedic medicines to combat infections, and works as an anti-inflammatory and antioxidant. As we get older, myrrh oil can help with a number of common complaints.
Why it Works:
Myrrh is anti-bacterial and anti-fungal. As such, it can be taken to treat a number of infections and skin conditions. Taken orally, it can help with mouth sores and gum complaints. It is good for skin wounds, and there is some evidence to suggest it may also work to combat certain types of parasites. It also works as a relaxant, and can be used in aromatherapy or massage.
How it Works:
Myrrh can be used as an oil directly on the skin, or it can be diffused or inhaled, once it is blended with other essential oils. It can also be used as a cold compress, with a few drops of oil and the compress applied to any infected or inflamed area.
PILATES
Joseph Hubertus Pilates, born in Germany in the 1880s, was often ill as a child, suffering from asthma, rickets, and rheumatic fever. His gymnast father introduced him to bodybuilding, wrestling, gymnastics, and the martial arts. As a result, Pilates developed a passion for exercise. It was later however, before the first World War, when Pilates happened to be in England, that he became the true epitome of the phrase ‘making lemonade out of lemons’. Pilates was imprisoned, as all Germans in the UK were, for being enemies of the state. Conditions in the internment camp weren’t great, and Pilates set about devising an exercise programme that could be rehabilitative, even for the weakest of people. Over the years he honed his techniques, and created a system that is particularly useful for those of us who need gentle, but effective exercise. This is why Pilates is so useful for older people.
Why it Works:
As we age, we lose bone density and muscle strength. The Pilates method, a series of over five hundred exercises, builds strength and flexibility by focusing on core muscles and spinal alignment. It can improve co-ordination, help with back pain, and with balance. The fact that it is a weight bearing exercise means it can help with bone building, as well as muscle tone building, without the strain of actually lifting weights. It is great for arthritis sufferers too – it limits the chance of joints compressing through too much motion. While many exercises can bring the same level of fitness over time, Pilates is a low impact, and gentle way to get stronger, making it ideal for anyone who does not exercise regularly, or needs time to get physically into shape.
How it Works:
The great thing about Pilates is that anyone can do it, whatever their fitness level, age, or body shape. It can also be done without any exercise equipment, though many classes will use equipment to support your progression. The easiest way to start is to join a class, but there are thousands of videos to help beginners learn Pilates at home, too. So you can start today, this very moment, wherever you are!
PRACTICE GRATITUDE
We’ve all heard the expression, the grass is always greener. But sometimes, it pays to be grateful for your own grass, and the ground beneath your feet. Practising gratitude has been a key tenant of many world religions, and the preoccupation of many philosophers and great thinkers, from Cicero and Seneca to Thomas Aquinas. Counting your blessings can bring many emotional, psychological, and physical benefits to your well-being.
Why it Works:
One recent study by Robert A. Emmons, a professor of psychology, has shown that practicing gratitude can lower blood pressure, improve immune function, and help you sleep better. Another study from the University of San Diego found that people who are grateful had better heart health, with less inflammation and healthier heart rhythms. The stress hormone cortisol meanwhile, was shown to be significantly lower with people who regularly practiced gratitude. While nobody can precisely say why being grateful works, research has shown that the parasympathetic – or calming part of the nervous system - is triggered when we are grateful. That can have many positive effects on the body and mind.
How it Works:
People approach gratitude in different ways. Keep a journal, and make a list of things you are grateful for every day, or think about gratitude in the morning, or last thing at night, in mediation, prayer, or quiet reflection. Write a letter to the people you are grateful to. Say ‘thank you’ to anyone who has made your day better in a small, or big way, from the guy at the coffee shop who gave you extra whipped cream with your latte, or a friend or family member who has supported you in some way. The more you practice gratitude, suggests psychologists, the more grateful you will begin to feel, and this will improve your overall well-being.
SHOE HORN
As we age, we lose our flexibility. Our joints become less elastic, and our muscles weaken. Most of us keep fit by focusing on cardiovascular exercises, forgetting that it is important to stay limber. It is no surprise then, that back pain is one of the leading problems in the over 50s. In fact, ten percent of people in the world suffer from back pain. There are many causes of back pain of course, but there is one that has a simple solution: using a shoe horn to put on our shoes.
Why it Works:
It is remarkable how many people suffer back spasms as they bend over. This is because many people bend from the hips and waist, which stretches muscles and ligaments in the back, when they should be bending with their knees. The stress on those muscles and ligaments causes them to spasm, which can give you agonising pain.
How it Works:
Using a shoe horn with a long handle means you never have to bend too far forwards. It also means that people who already suffer from back pain don’t have to worry about stretching too far. A simple, yet elegant solution to a movement which causes daily aggravation…
SINGING
We all enjoy beautiful music. We like listening to our favourite musicians and songs, and, depending on our mood, feel uplifted, energised, and inspired by them. But did you know that making, rather than listening to music is good for you? Singing, in particular, can improve overall wellbeing, but also positively impacts many physical conditions.
Why it Works:
Singing has an effect on many parts of our body. For the elderly, it can help expand lung power, as it strengthens the diaphragm and increases circulation. As you sing, you inhale more oxygen, which is excellent from an aerobic point of view. Researchers from the Sahlgrenska Academy found that singing also influences the heart rate. Singing in unison has a ‘synchronising’ effect on heart rate, which can bring the same benefits as breathing exercises in yoga. A study from The University of Frankfurt, meanwhile, showed that singing can actually boost our immune systems. Choir members who sang Mozart’s Requiem had their saliva tested before and after their performance, and in most cases, their number of Immunoglobulin A, the antibody that plays a crucial role in the immune function of mucous membranes, was significantly higher. Not only that, but singing has been linked to a release in endorphins, and lower stress levels. The Alzheimer’s Society even has a Sing for your Brain programme, to help people with dementia and Alzheimer’s retain their memories.
How it Works
It doesn’t matter if you’re tone deaf or Maria Callas… singing is good for you. Whether you’re a sing-in-the-shower kind of person, or someone who is willing to join a local community choir (a quick internet search will reveal what’s nearby) or someone a little more professional, it’s easy. All you have to do is take a deep breath. And sing away!
SLEEP ON YOUR SIDE
We all have our favourite sleeping position. Often, the position we favoured as a child is the position we favour as adults. Sometimes, we are all over the place – we start off sleeping one way, and wake up another, legs all akimbo. But not all positions are created equal: there is one that could actually be a physical benefit to your brain. Sleeping on your side is actually the best thing for you.
Why it Works:
According to researchers at Stony Brook University, sleeping on your side may be more effective for removing brain waste, and may help reduce the chances of getting Alzheimer’s. The researchers used MRI scans to examine the glymphatic pathway of rodents – the glymphatic pathway is the way waste is removed from the brain - in the same way that the lymphatic system takes away waste from organs. The researchers believe that a key biological function of sleep is to clean up the mess that accumulates all day while we are awake. That happens more effectively on your side, and less effectively on your back or stomach.
How it Works:
It sounds easy in practice, and may be easy if you are already a side sleeper, as the majority of people are. However, it takes time and persistence. Start trying to fall asleep on your side. If you wake up in another position, reverse course. Keep going until it feels natural. Or buy a side sleeping pillow, and prop yourself up against it. Have a good night!
STAR GAZING
Who amongst us hasn’t enjoyed looking up at the stars? There is something magical about our twinkling guardians in the night sky, and now, it turns out, spending time gazing at them is good for our mental health and overall well-being.
Why it Works:
Star gazing is never going to help you get physically fit, but psychologically, it has a calming effect that can be incredibly beneficial. One study has revealed that looking at the stars helps us put our lives in perspective, by literally understand that we are in the presence of something greater than ourselves. That notion, in turn, helps support us in becoming kinder, more compassionate people. It literally gives us a new perspective on our own existence, and allows time for contemplation, just as any meditative activity would do. In an age where our bodies are surrounded by stress stimuli, star gazing helps us shut out any unwanted noise.
How it Works:
What could be simpler than looking up at the night sky? Find a favourite spot, throw down a picnic blanket, and lie back and relax. Or, if you are feeling particularly adventurous, there are dark sky reserves in many parts of the UK, and indeed the rest of the world, that are truly awe inspiring.
STING LIKE A BEE
It may seem like the stuff of fiction, but honeybees have been providing alternative therapy to humankind for centuries, with many of their by-products containing healing properties. Whether it’s royal jelly, propolis, or beeswax, people have been using apitherapy – therapies that come from bee products, since the time of the ancient Egyptians. They have also been using bee venom. In many countries, bee venom acupuncture has been used to treat a range of ailments, particularly rheumatoid arthritis.
How it Works:
Anyone suffering from rheumatoid arthritis knows how painful the condition can be. Rheumatoid arthritis is a chronic autoimmune condition, where the synovium – the tissue that lines the inside of your joints, starts to thicken. Over time, this can cause a loss of cartilage and shorten the joint space between bones. Injecting purified, diluted bee venom (or using live bee stings) into certain acupuncture points in the body acts like an analgesic pain reliever. It has anti-inflammatory effects as well, reducing the pressure on your joints. There are currently several studies taking place to research how effectively this may work.
How it Works:
The first thing to say is, don’t try this one if you have any allergies to bee or bee bi-products. Always talk to a medical practitioner about whether bee venom acupuncture might work for you, and make sure you find a recommended and highly skilled practitioner.
SWIMMING
This one is obvious, for so many reasons. Human beings have been swimming since we have existed, swimming for sustenance, for pleasure, for strength. As we get older, swimming provides physical and emotional benefits that other sports can’t.
Why it Works:
Swimming boosts flexibility, particularly in our joints, which lose flexibility in old age. It strengthens our core muscles, which in turn improves our balance, something which can really help as we get older, as falls have more serious repercussions. One Australian study showed older people who swam fell 53% less due to balance than those who didn’t. More than that, swimming is excellent for the heart – aerobic exercises strengthen the heart over time. Swimming also builds muscle mass and maintains bone density. Best of all, it has little impact or pressure on the body, because the support of the water minimises risk of injury. It is also great for stress relief, with one study commissioned by Speedo revealing that 74% of people surveyed agreed that swimming helps release stress and tension.
How it Works:
Find your local community pool, or join a class or swimming group. If you don’t know how to swim already, there are many community initiatives that will provide free or subsidised lessons. Look out for a water aerobics class, or run straight to your nearest lake, ocean or sea. Whatever method you choose, swim for half an hour at least twice a week, and reap the benefits on your body and mind!
TAKE UP KNITTING
Knitting may not be the most fashionable way of staying healthy, but it is actually good for you. Knitting can reduce anxiety, depression, and chronic pain, according to some reports. It can possibly slow the onset of dementia as well.
Why it Works:
According to a study published by the UK group Knit for Peace, knitting has physical and mental health benefits. It distracts from chronic pain and combats loneliness. Many studies over the years have supported this view. A 2007 study conducted by Harvard Medical School’s Mind and Body Institute found that knitting can bring on an ‘enhanced rate of calm’ similar to that of yoga. It lowers heart rates by an average of 11 beats per minute. The repetitive actions of knitting can also release serotonin, which can lift the mood and help with pain. A 2011 study by the Mayo Clinic of the over 70s, meanwhile, also found that people who knit, or did other crafts and similar hobbies were 30 to 50 percent less likely to have mild cognitive impairment and memory loss.
How it Works:
Get out your knitting needles! If you’ve never knit before, there are plenty of groups to help you – look at websites like Knit Together to find some kindred spirits. Or if you’d prefer to keep your hobby to yourself, there are plenty of knitting videos on You Tube. You’ll become an expert in no time…
VIRTUAL REALITY
We’ve all been in pain at some stage. Whether it is acute pain from an injury or broken bone, or chronic pain from a bad back or other physical condition, we are used to popping pain killers, resting in bed, or generally, enduring as best we can. But pain management is changing, and technology is at the forefront of new approaches. Want to get rid of your pain? Embrace Virtual Reality.
Why it Works:
VR is a promising new area of pain management. It was first used in 1996 to help acute burn patients at the Harborview Burn Centre in Seattle, with the development of SnowWorld, an immerse experience designed to be a distraction. Nobody really knows how cortical stimulation and pain management truly works in a VR setting, but we do know that mindfulness, cognitive behavioural therapy, and hypnosis can all help with treating pain. VR works in a similar way, by dampening the heightened pain signals that come from the brain. As the Harborview team pointed out, pain is psychological as well as physical, because pain signals can be interpreted in different ways by our brain. Pain requires conscious attention, and by taking that attention away, and immersing a person in a new world, pain can be reduced.
How it Works:
It’s still early days, with many VR trials taking place, for everything from dental treatment to chronic conditions. If you are in chronic pain, see if you can borrow a VR headset from someone you know. Or, try it in a store and see if it provides a good distraction. Alternatively, wait a few years… VR headsets will become something you will see in your doctor’s office soon.
WABOBA BALLS
The Waboba Ball is a toy, famous for being the world’s first ball to be able to bounce on the water. Aside for the health and fitness benefits of playing with one, they can provide an unexpected support for the over 50s – it can release tension in your body, particularly for those of us with stationary, office jobs who lean forward to type all the time.
Why it Works:
It is very easy to develop chronic shoulder and back pain when you sit at a desk all day in prolonged, awkward, or repetitive positions. Breaking up that repetition and changing, however briefly, your posture, can be of huge benefit. The Waboba Ball has a rough surface, and that roughness helps massage the tension out of aching muscles in a non-intrusive, non-burdensome way. It helps break up the mechanical strains on your body.
How it Works:
Place the ball just under your shoulder blades and lean against the wall. Then simply move your body up and down. The ball effectively helps you self-massage, and if you do this exercise a few times each day at your desk, it will soothe some of the stress in your upper body.
WALKING
It’s so simple that we tend to overlook it. Walking is free, and, for most of us, an easy form of exercise that can actually bring numerous health benefits, particularly for the over 50s. But it’s not how much you walk, but how you walk, that counts.
Why it Works:
Scientists from five universities in Australia, Ireland, and the United Kingdom got together and explored the links between walking speed and mortality rates from cardiovascular disease, cancer, and all other causes. They found that the faster you walk; the more physiological response you have. The study showed that picking up your walking pace improves your lifespan and boosts your health. And the NHS points out that you don’t have to walk for hours to see the health benefits. Even a brisk ten minute walk every day can make a huge difference. A brisk walk is about three miles an hour, according to the NHS.
How it Works:
The good news is, there’s nothing to learn here, except how fast to walk. According to the NHS, if you can still talk, but you can’t sing the words to a song, then you are walking fast enough. Make sure you wear comfortable shoes, and think about dressing appropriately for the weather. Take some water with you to stay hydrated. But don’t stop to smell the roses – you need to keep walking!
WATER
Water Water Everywhere and Not a Drop to Spare…
People have been worshiping water gods and goddesses for thousands of years, and it’s easy to understand why. Water is life, in more ways than one. Our body is made up primarily of water. Body composition varies by gender and fitness levels, but the average male adult holds 60% water, and the average female adult holds about 55%. We all need to drink a litre or two litres of water every day. It is a biological necessity. Water replenishes our cells, and maintains the balance of electrolytes in our body. It does many other things as well….
Why It Works:
Drinking water flushes out toxins from your system, and is particularly good at preventing kidney stones, because it dilutes the salts and minerals in urine that build up to create the stones in the first place. Drinking water can also relieve fatigue, which is often an early sign of dehydration. Headaches and migraines can also be caused by mild dehydration, and drinking water can mitigate them. Water is also good for strengthening the immune system, energising muscles, and helping keep your skin looking good. Amazingly enough, water can also help with back pain. Drinking water hydrates the discs in your spine, keeping them full and strong.
How It Works:
It’s simple, pour yourself a glass of water, and drink it! We all have busy lives, but it’s important to stop and remember the importance of a water break. Do not assume you are getting water from tea or coffee or other liquids – they have the opposite effect, of dehydrating, rather than hydrating you…
WEIGHTED BLANKETS
We all have those days when we just can’t sleep, or when anxiety and stress keep us from having a relaxing meeting with Mr Sandman. As we get older, this can become a bigger problem. The National Sleep Foundation in the United States has found that 71% of 55 to 64 year olds report having some sleep issues, including difficulty falling asleep, or waking up still tired, or snoring. This is because the brain is less effective as we grow older, in carrying out sleep related responsibilities. The quality of our health, weight, and mobility can also affect our sleep patterns. So what is the solution? One thing that can really help people get a better night’s sleep – critical for all our immune systems – is a weighted blanket.
Why it Works:
Weighted blankets work because they provide proprioceptive inputs to the body. The weight itself activates pressure points in our bodies, which in turn can help the nervous system relax, by increasing serotonin and melatonin levels in our systems. Serotonin is considered to be a natural mood stabiliser. Increasing serotonin can decrease anxiety. Melatonin is a hormone made in the pineal gland which helps control your sleep and wake cycle, so increasing melatonin when you are dozing off is a good thing. By relaxing the nervous system, the weighted blanket also decreases the cortisol levels in our bodies. Cortisol, the stress hormone, can keep us awake, and increase our anxiety.
How it Works:
Weighted blankets use crafted poly pellets to target pressure points in your body. There are many different types available online and in specialist stores. Pick one that is right for your body type, and… relax!
YAMUNA BALLS
There is one area of our bodies that we tend to take for granted, even though as we place stress and strain on it from the moment we get out of bed. That area is our feet. Our feet have to hold our weight for the majority of the day. Not only that, but they are responsible for the strength of our motion and for our alignment, and play a part in our circulation, and bladder health. Yamuna balls are small, hollow plastic balls that are covered by hard knobbles and have many benefits for our feet and overall health.
Why it Works:
Yamuna balls aim to promote blood circulation by stimulating the nerve endings under each foot. These nerve endings can become sensitive over time. When they do, they move up your body and send signals to your bladder. If you have sensitive feet, you may also have a sensitive, jumpy bladder. With practice, Yamuna balls turn down the nerve noise, and the sensitivity in your feet, in a process called proprioception. You may find you have to urinate less often. Your general circulation can improve as well. Yamuna balls also help with a condition known as plantar fasciitis, which plagues the over 40s and 50s, and occurs when a band of tissue in the foot, known as the plantar fascia, becomes damaged and thickens, causing heel pain.
How it Works:
Place two Yamuna balls in your shower. Stand on them while you are showering each day. Start off slowly. If your feet are very tense and touchy, they will not be comfortable for more than a few minutes. Practice every day, until standing on the Yamuna balls becomes second nature for ten to twenty minutes. It may take up to three months before you notice any benefits.
