The secret to staying young? Get on your bike!

Tests find cyclists in their seventies are physically much younger than most people their age 

• Study of cyclists found they were physically younger than most their age 
• Underwent extensive tests of their heart, lungs and exercise capacity
•  Researchers found they had muscle strength similar to younger people
• Say it proves cycling keeps the body and the mind staying young  

Want to stay younger for longer? It could be as easy as riding a bike.

For cycling really does keep the body – and the mind – young, scientists say.

A study of fit amateur cyclists aged 55 to 79 found many were physically much younger than most people their age.

The 81 male and 41 female participants underwent extensive tests, including of their hearts, lungs, reflexes, muscle and bone strength and mental ability.

Despite an age range of 25 years, older members of the group had similar muscle strength, lung power and exercise capacity to the younger participants.

In a simple test to show a person's risk of falling over – which measured how long it took participants to stand from a chair, walk three metres, walk back and sit down – even those in their seventies achieved times expected of healthy young adults, the Journal of Physiology reports.

The participants were all able to cycle long distances, but you do not need to be super-fit to enjoy the benefits of activities like cycling – as it is staying active at any level that is important.

Dr Ross Pollock, who led the team of scientists from King's College London, warned that most of us are inactive, which causes 'physiological problems at any age'.

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The 81 male and 41 female participants underwent extensive tests, including of their hearts, lungs, reflexes, muscle and bone strength and mental ability

Professor Norman Lazarus said that staying active can 'buy you extra years of function', adding: 'Cycling not only keeps you mentally alert, but requires the vigorous use of many of the body's key systems, such as your muscles, heart and lungs, which you need for maintaining health.'

The cyclists were recruited deliberately to exclude effects from a sedentary lifestyle that may cause changes in the body capable of being confused with those due to ageing.

Men and women had to be able to cycle 100 kilometres in under 6.5 hours, and 60 kilometres in 5.5 hours, to be included in the study. Smokers, heavy drinkers, and people with high blood pressure or other health conditions were excluded.

Oxygen consumption rate showed the closest association with birth date, according to the results published in the Journal of Physiology. But even this marker could not provide an accurate indication of the age of any given individual.

Dr Pollock added: 'The main problem facing health research is that in modern societies the majority of the population is inactive.

'A sedentary lifestyle causes physiological problems at any age. Hence the confusion as to how much the decline in bodily functions is due to the natural ageing process and how much is due to the combined effects of ageing and inactivity.

'In many models of ageing lifespan is the primary measure, but in human beings this is arguably less important than the consequences of deterioration in health.

'Healthy life expectancy - our healthspan - is not keeping pace with the average lifespan, and the years we spend with poor health and disabilities in old age are growing.'

Co-author Professor Stephen Harridge, director of the Centre of Human & Aerospace Physiological Sciences at King's College, added: 'Because most of the population is largely sedentary, the tendency is to assume that inactivity is the inevitable condition for humans.

'However, given that our genetic inheritance stems from a period when high levels of physical activity were the likely norm, being physically active should be considered to play an essential role in maintaining health and well-being throughout life.'

Source:dailymail.co.uk/health/article-2898123/The-secret-staying-young-bike-Tests-cyclists-seventies-physically-younger-people-age.html

Ditch The Alcohol To Lose Weight

HERE one middle class drinker reveals how she transformed her body, fitness and mood after giving up her nightly tipple.

Quitting alcohol for just one month and taking up exercise could see the average British woman lose up to a stone.

Just by drinking the recommended daily allowance – three units or a large glass of wine – equates to 250 calories and without regular exercise could see women gain up to two stone in weight each year.

Juliet Chenery discovered this to her cost after her habit of drinking three bottles a week led to slow but steady weight gain. She tried countless diets but struggled to shed the pounds. 

But when she gave up alcohol for a month – as a record 86,000 people will do this month as part of the MacMillan Go Sober For October campaign - she found the physical and emotional benefits so great she stayed on the wagon for five months.

Juliet, 42, who runs a holiday park in Devon, went from 17st 7lb and a size 22 to 12st 7lb and a size 12 in just a year.

“I didn’t really drink during the week but on a Thursday night I’d usually go out and share a bottle with friends," she said.

“On a Friday and Saturday I’d drink a bottle of wine a night at least. Although I was quite sporty, playing tennis every now and then, I knew I was overweight and I’d tried diets but never really had any real results.

Juliet Chenery lost five stone after quitting booze kickstarted her weight loss [PH]

Juliet, who is single, also changed her diet. Before, she’d eat toast and cereal for breakfast, a sandwich, crisps and chocolate for lunch, and burger and chips for dinner, and often snack on more chocolate.

Now she eats fruit, yogurt and flaxseeds for breakfast, soup for lunch and bolognaise and cous cous for dinner, and snacks on fat-free homemade muffins and fruit.

Each week Juliet runs three times, plays tennis and cycles. She’s also run 10k races for charity and is embarking on a 55-mile cycle race this weekend.

Juliet said: “I drink again now as I’ve reached my goal but I’ll run it off the next day. Having the period of abstinence made me realise what I’m capable of when it comes to fitness and I don’t think if I’d carried on drinking that would have happened.”

Iain Reitze, 49, head trainer at Prestige Bootcamp, says 80 per cent of the 3,000 women he has worked with drink between one glass and a bottle of wine a night – a figure he finds startling.

He said: “One large glass is the recommended daily allowance – between two and three units and on average has 250 calories so this is what is seen as socially acceptable.

“Some admit to having up to a bottle a night. That's nine units, so 750 calories, and after or during that will snack on bad food choices, so you could be looking at an extra 250 calories when you add that in.

"So in an extreme case that could be around 1,000 extra empty calories made up of alcohol and junk food with very little nutrition.

“When you drink your blood sugar level drops and this continues into the next day, when you will crave junk food. Making the wrong food choices means your cells aren’t fulfilled with good nutrition so there will be a desire to eat again.

“Even just drinking one glass of wine a night - consuming 100 more calories than you burn and not training - would mean you put on a stone every year, double that for a large one, and if you’re having an extra 7,000 calories a week you really cannot help but put on weight.

“Heavy drinkers carry weight round their middle, the beer belly, and have skinny legs. Their hair is dull, their skin will be washed out and spotty in some cases from the toxins. They will feel lethargic and irritable and often anxious too. It’s hardly a desirable look.”

Psychologist Jo Hemmings agrees that drinking is now a huge part of British culture and says there has been a shift in how drunk people are perceived.

Not drinking made me feel and look so much better, my skin was clear, my eyes brighter and I felt like I really had a sparkle again

She said: “We all have an innate longing to be part of a group as it gives us a sense of belonging, so often people drink alcohol because their peers do it and they want to feel like they fit in.

“The culture of drinking has changed. It used antics are seen as fun.

“Also, culturally, we associate drinking alcohol with relaxation. A glass of wine is seen as a treat or a reward for a hard day at work. So if you don’t drink alcohol you may be perceived as being uptight.

Women can see a huge difference not only in their bank balance – research by Macmillan shows that we spent £50,000 in our lifetime on booze – but on the scales too.

Iain said: “In just a month, they will see some real changes. By not drinking, even someone having a 125ml glass of wine a night is taking away 875 calories each week, if they have a large glass it’s 1,750 and a bottle would be 5,250.

“To lose a pound in weight, you need to have a calorie deficit of 3,500, so just by cutting out that glass of wine you can lose two pounds in a month. And if you have a bottle of wine a night you are looking at six pounds, which is nearly half a stone.

“If you exercise too, say five times a week, you can look to burn another 3,500 calories, you’ll look fresh, young and healthy. If you don't like exercise, then just move more, walk, take stairs, maybe get off the bus two stops earlier and you will see a difference.

“Because the cells in the body regenerate every four weeks, in that time all the alcohol and toxins will have left the body and you will feel better and stronger physically, mentally and emotionally.

“Just by cutting out that glass of wine and maybe going for a walk instead it’s easy to be consuming 1,000 less calories a day. It might sound a lot, but I’d urge women to try on a tight blouse or jeans at the start of the month and see how they feel at the end".

Source: express.co.uk/life-style/diets/520295/Middle-class-drinking-epidemic

New Year, new you! Follow our tips to get your body back on track in 2015

It's that time of year when our usual healthy habits have slipped by the wayside. Gym visits slide, bank balances dwindle and with all the tempting festive treats on offer, the amount of heavy, rich food we consume invariably skyrockets. But weeks of eating and drinking too much throughout December are likely to leave you feeling anything but jolly.

According to a recent survey by Gaviscon, more than half of us say this is the time of the year when we are most likely to overindulge. So it's no surprise that many of us can be left suffering from heartburn and indigestion as a result of hitting the mince pies too hard.

Many of us suffer from digestive discomfort over the Christmas period because of the sheer quantity and type of food we have eaten.

Festive foods are typically fatty and that means they take longer to digest than other foods as they spend longer in the stomach. All that food then produces a bigger than normal feast for the bacteria in the gut which results in excess wind. Many people also drink large quantities of alcohol which can inflame the stomach.

The Gaviscon poll also revealed that although six in 10 of us have experienced heartburn and indigestion, over a third don't know the difference between the two.

After a big meal there will be a lot of waste stuck in the colon which can make you feel very heavy and bloated

Burning chest pain and a bitter taste in the mouth can be signs of heartburn, also known as acid reflux, which if you have never experienced them before can be frightening and come on suddenly.

Heartburn is caused by the acid found in stomach juices which breaks down food. Tucking into large, rich meals, eating too quickly and irregular eating patterns can all cause excess acid to be produced. And when it leaks acid back up into the oesophagus, it causes heartburn.

Indulging in heavy meals, mulled wine and calorie-laden desserts can also lead to indigestion. This usually occurs after eating or drinking and is caused by powerful hydrochloric acid found in stomach juices coming into contact with the sensitive, protective lining of other parts of the digestive system.

The acid breaks down the lining, causing inflammation which leads to an extremely painful stomach. Some people suffer belching, trapped wind or may feel bloated. It can even cause nausea, vomiting and loss of appetite.

Stress can also be a factor, as can going to bed soon after a heavy meal, wearing tight clothing or heavy lifting as the excess pressure on the stomach can cause the naturally acidic stomach juices to rise up into the chest.

If you are a smoker or heavy drinker, your risk of getting heartburn will be even higher.

So if you are still feeling fuller than Santa's sack, it might be time to try some of these tips to help relieve the discomfort:

• Try starting the day with a cup of hot water and a slice of lemon as hot water helps to stimulate the digestive process.

After a big meal there will be a lot of waste stuck in the colon which can make you feel very heavy and bloated. Warm water will help to dilute the waste and push it through the system.Tea and coffee will only make the problem worse as diuretic substances can increase bloating as they encourage the cells of the body to hang on to any available water.

Coffee can also contribute to the production of gas in the digestive tract and can irritate the oesophagus.

• Eating little and often will actually help reduce any bloating and tenderness whereas starving yourself can make symptoms worse.

Eating small, light meals will help shunt everything along through the digestive tract which helps get rid of that bulky feeling. The stomach is continually producing gastric acid and without food the acid levels rise which can lead to indigestion. Eating helps mop up some of that acid.

After all the excess of rich food and alcohol the lining of the digestive tract might be slightly inflamed. But eating helps to start the repair process in the digestive tract wall which will help ease any inflammation and tenderness.

Avoid having a big meal and try eating three or four light snacks throughout the day instead. A breakfast of porridge or poached eggs on toast will help produce a steady release of energy so will keep you going until lunchtime.

Smoothies made from bananas or pineapples, which are thought to aid digestion, are also a good choice. For dinner try soup and a sandwich. Snack on fresh fruit rather than dried fruit which can cause excessive wind and is higher in calories.

• Gentle exercise improves the metabolic rate and helps move waste matter through the gut.

Do not do anything too strenuous as this will take blood and energy away from the digestive system and have the opposite effect. A walk of between 30 and 60 minutes is ideal.

Five ways you can fight it

TAKE AN ANTACID

Gaviscon Double Action Liquid (£7.90 for 300ml) quickly neutralises excess stomach acid and forms a raft over the stomach contents which helps prevent acid coming back up into the oesophagus. It is suitable for use in pregnancy.

SIP HERBAL TEA

Drinking camomile, peppermint or ginger tea between meals is believed to help relieve indigestion by soothing the digestive tract and helping with digestion.

CHEW FENNEL OR CARAWAY SEEDS

Chewing and swallowing a spoonful of fennel or caraway seeds is another traditional remedy for indigestion. Both seeds contain oils that relieve gut spasms, prevent nausea and control flatulence. You can also make your own fennel tea by mixing a few teaspoons of crushed seeds with boiling water.

GRAB AN EXTRA PILLOW

Heartburn is often worse at night when you are lying flat. Gravity allows burning juices to flow back up the oesophagus. Avoid eating for three to four hours before bedtime. A couple of pillows propped under your head can help prevent stomach acid from rising back up the gullet.

TRY BAKING SODA

A lot of people think milk is the cure for indigestion. It may feel nice and cool going down but milk actually contains fats and proteins that will cause the stomach to secrete more acid and make indigestion worse.

Instead try a large glass of cold water with a teaspoon of baking soda or Alka Seltzer dissolved in it to neutralise the acid.

Source:express.co.uk/life-style/health/549370/Top-tips-to-get-New-Years-body-on-track

Healthily informed? Or fit for nothing? Take this test... with the 2014 QUIZ

Some food for thought... 

1. In terms of nutrition, which is the better option: full-fat or low-fat houmous?

2. If you’re watching your weight, the best choice of drink is...

a A glass of bubbly.

b A glass of dry white wine.

c A light ale.

3. Ex-Lord Chancellor Lord Falconer has lost more than 5st by giving up most meals for a combination of which fruit and which soft drink?

4. Just a quarter of British adults meet the NHS’s five-a-day fruit and veg target. So there was widespread disbelief when researchers suggested that to reduce heart disease and cancer risk, we should actually aim for how many portions?

5. Juicing – one of the year’s biggest diet trends – is a great way to boost your intake of fibre. True or false?

6. The average Briton consumes 15 teaspoons of added sugar a day. According to the World Health Organisation, what should the daily allowance be?

7. This year, Time magazine caused a stir when it published a cover story on new research that showed eating which of the following did not contribute to heart disease, contradicting decades-old medical advice?

a Krispy Kreme doughnuts.

b Six double espressos a day.

c Butter, cheese and red meat.

8. Which pop couple embarked on a 22-day vegan programme at the start of 2014, sparking a trend for meat and dairy-free diets?

Answers below.........

                             

ANSWERS

Some food for thought... 

1. Full-fat. Stripping out heart-healthy polyunsaturated fat removes the flavour, so low-fat products are usually higher in sugar or salt.

2. B. There are 82 calories in a glass of dry white wine, 91 in a standard glass of sparkling wine, and 96 in a bottle of light ale.

4. Researchers said increasing intake to seven portions of fruit and veg a day cuts the risk of heart disease and dying from cancer.3. Lord Falconer went from 16st 6lb to 11st 5lb by snacking on apples and drinking up to nine cans of Diet Coke every day.

5. False. Green juice packs a powerful punch in terms of vitamins and mineral, but any form of juicing strips fibre from fruit and veg.

6. Adults should aim to cut their intake to six teaspoons a day, and never more than 12.

7. C. Time’s cover line ‘Eat butter’ followed research questioning the long-held connection between fat intake, cholesterol and heart disease.

8. Beyoncé and Jay-Z, who signed up to ‘Veganary’ – a meat and dairy-free January – sharing photos of meals with millions of fans on Instagram.

Source: dailymail.co.uk/health/article-2888447/Healthily-informed-fit-three-experts-test-2014-QUIZ.html#ixzz3Ngf0IDeN