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HALF AN HOUR EXTRA IN BED MAKES TEENAGERS HAPPIER & MORE ALERT!

According to a report in the July edition of Archives of Pediatrics & Adolescent Medicine  a study has found that just an extra half hour of sleep can have a ‘stunning’ effect on Teenagers.

Patricia Moss, Head of the Boarding School where the research took place said that the results were so impressive that the school has made the change to a later start permanent.

Youngsters who had an extra half hour of sleep in the mornings were more alert and in a better mood. Overall, 200 students took part in the survey  in a nine week experiment with class times put back by 30 minutes.

Students reported a drop in daytime sleepiness from 49% to 20%, feeling less depressed or irritated during the day and making less visits to the school’s health centre. Students were less likely to be late for lessons and even ate healthier breakfasts!

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Preventing cardiovascular disease

Brought to you by the NHS Knowledge Service

Tuesday June 22 2010

Many newspapers today reported on recommendations from a UK health watchdog on measures to reduce the population’s risk of cardiovascular disease (CVD). The guidance, issued by NICE, makes a series of recommendations, including a ban on trans fats in foods and the mandatory use of the Food Standard Agency's traffic light system on all food and drink products sold in England.

The recommendations may not all be implemented. A Department of Health spokesperson said:

“The best way to prevent cardiovascular disease is for people to eat better and be more active.

“Today's recommendations are extensive and wide ranging but it is not practical to implement certain proposals in this guidance, for example on the mandatory use of traffic lights.”

 These recommendations are aimed at reducing cardiovascular disease in the general population.

 NICE has made two sets of recommendations. The first is aimed at people who make policies, and the second at people responsible for regional cardiovascular prevention programmes and other groups.

These are some of the suggested key policy goals, and some of recommended actions to achieve them:

Reduce the population’s consumption of salt

• Accelerate the reduction in salt intake among the population. Aim for a maximum intake of 6g a day per adult by 2015 and 3g a day by 2025.
• Promote the benefits of a reduction in the population’s salt intake to the European Union (EU). Introduce national legislation if necessary.
• Ensure low-salt products are sold more cheaply than their higher-salt equivalents.
• Clearly label products that are naturally high in salt and cannot meaningfully be reformulated. Use the Food Standards Agency-approved traffic light system. The labels should also state that these products should only be consumed occasionally.

• Encourage manufacturers, caterers and producers to substantially reduce the amount of saturated fat in all food products. If necessary, consider supportive legislation. Ensure no manufacturer, caterer or producer has an unfair advantage as a result.
• Create the conditions whereby products containing lower levels of saturated fat are sold more cheaply than products with high saturated fat, considering legislation if necessary.

• Eliminate the use of industrially produced trans fatty acids (IPTFAs) for human consumption.

• Protect children and young people under 16 from all forms of marketing, advertising and promotions (including product placements) that encourage an unhealthy diet.
• Develop a comprehensive, agreed set of principles for food and beverage marketing aimed at children and young people. They should be based on a child’s right to a healthy diet.
• Extend TV advertising scheduling restrictions on food and drink high in fat, salt or sugar (as determined by the Food Standards Agency’s nutrient profile) up to 9pm.

• Establish the Food Standards Agency’s single, integrated, front-of-pack traffic light colour-coded system as the national standard for food and drink products sold in England. This includes the simple, traffic light, colour-coded visual icon and text that indicate whether a food or drink contains a high, medium or low level of salt, fat or sugar.
•  
• Ensure guidance for local transport plans supports physically active travel. This can be achieved by allocating a percentage of funds to schemes that support walking and cycling as modes of transport.

• Create an environment and incentives that promote physical activity, including physically active travel to and at work.
• Consider and address factors that discourage physical activity, including physically active travel to and at work. An example of the latter is subsidised parking.  

This guidance is aimed at improving the health of the population as a whole. It makes recommendations to people who can make changes to improve population health.

However, the principles underlying the recommendations also apply to individuals. For example, most people should reduce their salt, saturated fat and trans fat intake, as well as increasing their levels of physical activity.

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WORLD CUP SLIMMING TIPS

Sarah Richardson – Daily Mirror

The England team won't touch a drop of alcohol in the lead up to the World Cup, and if you want a WAG-like body you should cut down too.

"Alcohol is so fattening," says celebrity trainer James Duigan. "It's literally like fat bomb that explodes all over your tummy, thighs and hips. When my clients give up alcohol they lose weight and tone up so much quicker."

Former fitness trainer Carly Zucker, 26, - married to footballer Joe Cole - puts her amazing body down to avoiding the pub: "People don't work out because they've been at work for eight hours and they couldn't imagine anything worse [than going to the gym].

"But if they ignored their head telling them to go down the pub, and did a 30-minute workout, their energy levels would rise."

James adds: "Not only does alcohol lower your energy levels and contain high amounts of fattening sugar, it also increases your appetite and decreases your good intentions. Give it up for two weeks and see the difference it makes to your fitness, energy levels, skin tone and waistline."

Hit the shops

A wag isn't a WAG without a serious shopping addiction - and it turns out that these girls aren't just giving their credit cards a workout with their weekly visits to Bond Street and Liverpool's finest boutiques.

Studies show that shopping can be a great calorie burner - up to 150 an hour! And if you're carrying heavy bags you can probably add another 50 onto that. Carrying bags also helps to tone up your arms, and if you keep your shoulders back (so they're positioned just under your ears) and your stomach pulled in you'll work your shoulder, back and abdominal muscles too, for a great, all over toned look.

The only foot the WAGS put wrong when shopping is their shoe choice - walking for any length of time in sky-high high heels is bad for your back and posture, so leave yours at home when you hit the shops and wear flatter shoes instead (though not ballet pumps - studies show walking for too long in them can strain your calves).

Spice it up

Abbey Clancy - engaged to footballer Peter Crouch - recently revealed that she lost 5lbs by tucking into curry... three times a day! The 24-year-old model was filming a TV show in India earlier this year and says: "We'd have curry for breakfast, lunch and dinner!" Then she admitted she came back from the trip 5lb lighter because of it.

Now, we're not suggesting you tuck into curry for breakfast, but by adding a few herbs and spices to your diet you'll give your weight loss efforts (not to mention meals) a bit of a kick. Studies show that spices like chilli can raise your metabolism by up to 50%.

But forget greasy chicken kormas which are full of cream and calories. Instead, just sprinkle a few dried chillis (you can buy pots in most supermarkets alongside other herbs and spices) into your stir-fries or pasta sauces.

Another reason to add herbs and spices to your meal is because they lower your blood sugar levels.

According to scientists from the University of Georgia in America, spices can reduce high blood sugar levels (caused by either diabetes or a sugary diet). It's good for your waistline because high blood sugar levels can cause hunger and energy slumps.

Your 14-day Wag diet

Pick one breakfast, lunch and dinner a day, plus two snacks, and drink at least two litres of still water.

Breakfasts

Porridge made with skimmed milk, topped with chopped strawberries.

A bacon sandwich made with two slices of lean, grilled bacon and wholemeal bread.

Two scrambled eggs (made with skimmed milk), on a slice of toasted wholemeal bread.

A fresh fruit salad (chopped apples, bananas, oranges, pineapple, strawberries and blueberries) topped with lowfat yoghurt and a small handful of nuts.

Lunches

An omelette made with ham and mushrooms, served with a huge side salad.

Smoked salmon sandwich, made with wholemeal bread and rocket salad.

A bowl of vegetable soup (any variety, except "Cream of"), with a slice of wholemeal bread.

A large salad made with tomatoes, leaves, cucumber, topped with half a can of tuna in spring water and a small slice of goats' cheese.

A jacket potato topped with three tablespoons of baked beans, and served with a huge side salad.

Dinners

A cereal bowl of wholewheat pasta, mixed with tuna and a teaspoon of pesto. Served with a large handful of rocket.

Baked salmon with baked asparagus and two heaped tablespoons of packet couscous.

A large sweet potato baked and topped with prawns, in teaspoon of homemade sauce of low-fat mayo with a sprinkle of paprika, served with a side salad.

Chicken stir-fry with chopped courgettes, red peppers and onions, in black bean sauce with wholewheat noodles.

A baked cod fillet, served with green beans and grilled tomatoes.

Snacks

A piece of medium-sized fruit (ie, an apple, orange, small banana).

Chopped raw carrots. A handful of almonds or walnuts.

A pot of yoghurt.

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Friday 4 June 2010

- Medical News Today -

Research links physical activity, functional Fitness & mood in seniors

Scientists have found strong correlations between physical activity and perceived health,

functional fitness and mood. Lack of activity tended to correlate with poor balance,

depression and perceptions of poor health.

In a study with a sample of 350, those who reported being more physically active had

better perceived health. They also had greater functional fitness, giving them an

improved ability to perform tasks of everyday living.

"Helping people live longer is one of humanity's greatest triumphs," they said. "It is also

one of our greatest challenges because it will increase economic and social demands.

The expected burden of disease and disability has become a critical concern. To increase

the autonomy of the elderly thus becomes crucial to the survival of the system and

poses a challenge to policymakers."

"These results suggest a relationship between low levels of daily-living activities and

depression. We propose that older people follow an exercise program to elevate mood

and improve symptoms of depression."

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Non-intense physical activity to reduce depression and boost recovery for stroke victims

"The power of physical activity to raise the spirits of recovering stroke patients is

stronger than anyone suspected," according to Heart and Stroke Foundation

researcher Dr. Jocelyn Harris

She says that many stroke survivors experience feelings of depression in the weeks and

months following stroke, which can interfere with the recovery process. This may be due

in part to the fact that depression can cause a lack of motivation, increased fatigue, and

trouble concentrating.

Intense physical activity has a positive effect on reducing depression for most stroke

patients. But some stroke patients undergoing medical treatments have special

challenges and can't reach high activity levels. Many stroke patients could never reach

aerobic levels high enough to alleviate depressive symptoms," says Dr. Harris.

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Behind the Headlines
The NHS Knowledge Service :Tuesday June 1 2010

ARE OBESITY ILLS A MYTH?

“Accepted medical wisdom that overweight people are more susceptible to diabetes, heart disease and high blood pressure is a myth,” reported the Sunday Express.

This story is based on a study of the relationship between body mass index (BMI), current health, age and gender. Survey data were available for about 18,000 adults whose health was assessed by looking at how many prescription medications they took at the time.

This study aimed to investigate the relationship between BMI, age, gender and current health. The results appear to suggest that, in younger people, a higher BMI may not be associated with significantly worse current health, as indicated by prescription medication use. However, this does not mean that a higher BMI does not affect future health and that “obesity ills are a ‘myth’”. The authors themselves note that “it is likely that an increased BMI requires time before it results in an increased medication load”.

Contrary to what the news headline may suggest, these results are not sufficient to challenge our current understanding of how being overweight or obese affects our health. A person’s self-reported use of medication may not fully reflect their state of health, and this method does not assess type or severity of illness.

Other limitations include the fact that the study assessed weight and health at only one point in time, and, therefore, cannot estimate what the longer-term effects of being overweight or obese might be. The authors themselves note, “it is likely that an increased BMI requires time before it results in an increased medication load”.

For now, most individuals should aim to maintain a BMI within the normal range

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Avoid Inactivity to boost quality of life, during and after Cancer treatment:

Cancer patients and survivors should strive to get the same 150 minutes per week of moderate-intensity aerobic exercise that is recommended for the general public, Studies show, for instance, that exercise for weight control and reduction in body mass may actually reduce the risk of recurrence for breast cancer patients, and ultimately decrease breast cancer mortality. For patients suffering from cancer-related weight loss, physical activity helps to maintain lean body mass, which can contribute to increased strength and well being.

There is consistent evidence that exercise training can lead to improvements in aerobic fitness, muscular strength, quality of life and fatigue in breast, prostate and hematologic cancer patients and survivors. 

Source:
Kim Guenther
University of Pennsylvania School of Medicine

 
There is now a compelling body of high quality evidence that exercise during and after Cancer treatment is safe and beneficial even for those undergoing complex procedures such as transplants. 

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One in four people 'risking their health by working through the day without a break'

 Kate Devlin, Medical Correspondent for the Daily Mail reports on a survey by the Chartered Society of Physiotherapy (CSP) who found that heavy workloads mean that one in four people are risking their health. A third of those surveyed also say that they take no lunch,

The organisation warns that other bad habits, such as working in the same position for too long and going to work when ill or stressed can damage health.  Long-term back pain, obesity, depression, heart disease, and stroke could be the result, it warns.

It called on staff and employers to adopt healthier working practices.

Phil Gray, chief executive of the CSP said: “Physiotherapists are concerned that overworking and not taking breaks is actually costing employers and their staff. Work is good for us and can contribute to physical and mental wellbeing – but not when overworking means people don’t have the time or energy to look after their own health or when staff are at work but are not fit for work.”

Ben Willmott, from the Chartered Institute of Personnel and Development, agreed.  “A certain level of pressure at work is of course desirable. However when the pressure people face exceeds their ability to cope, in other words stress, it is likely to lead to time off work and is linked to conditions such as depression, anxiety and heart disease.”

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Cash Incentive Weight-loss Scheme criticised
A new NHS scheme offering cash incentives to obese people who lose weight has helped over 100 people shed almost two stone each over a twelve-month period.

Launched by a primary care trust in Kent, the pilot scheme, which offered reward payments of up to £425, saw 402 volunteers sign up for a year-long 'Pounds for pounds' trial in January last year.

Two-thirds failed to reach weight-loss target

Only 100 of the 402 volunteers, however, completed the course and the average weight loss was 25lbs. Two-thirds of the volunteers failed to reach their weight-loss target.

The scheme's poor results have disappointed experts who hope such initiatives will curb the ballooning incidence of diseases and conditions associated with smoking, alcohol and obesity.

Gavin Terry, Policy Manager at Diabetes UK, echoed concerns about the future success of such plans: "Whilst the research carried out on this particular scheme indicated that it worked for some people, the actual number was very small, and this was further compounded by the high dropout rate, making any final conclusions about its effectiveness difficult to ascertain.

"Financial incentives may appeal to some people. However, it would be more effective, and reach a potentially greater number of people, if there was better investment in education and awareness about the dangers of unhealthy eating, inactivity and obesity. We need to incentivise a healthy, happy and active lifestyle as a sustainable end result rather than a cash payout."

Source
Diabetes UK