Let me start by wishing you all a very Happy and Healthy New Year on behalf of Healthy Options.  It’s the time of year when many of us will be making health related new year resolutions by increasing physical activity or cleaning up our diet, but my own suggestion would be to start with the foundation of our entire existence.  Sleep. 

Many feel that they can safely sacrifice some shut eye in place of an extra TV episode or some late-night social media, but those who are sleep deprived often underestimate the results. The low value we place on our sleep is having a profound effect on our life expectancy, safety, productivity and how we educate ourselves and our children. Countless studies point to the fact that insufficient sleep increases the risk of poor health outcomes from the common cold to a heart attack. Sleep deprivation over time has strong links to high blood pressure, cardiovascular disease, obesity and insulin resistance increasing the risk of diabetes.  Poor sleep patterns also play havoc with our hormonal balance and can result in an increased drive to eat while experiencing less satiety.  Our immune system also takes a battering leaving us more prone to infection and disease.   

In terms of duration, we should be striving for 7 – 8 hours each night but many achieve much less.  The problem is that we learn to adapt to sleep deprivation to navigate our way through the day, but the physical and mental outcomes are inevitable.  This is known as baseline resetting and we accept a fatigued state as the “new norm.”   Cognitive function, focus, memory and our emotional equilibrium all take a hit not to mention our reaction time.  Bear in mind there is no breathalyser type test for sleep deprivation while behind the wheel of a vehicle.  

So here are Healthy Options six sleep tips to help you achieve more restorative rest. 

1.  Routine – Try to go to bed and wake at the same time each day including the weekends as this will help to maintain an effective circadian rhythm. 

2. Light up in the morning – Try to get outside early in the morning and get access to sunlight as this will improve your chance of feeling sleepy at bedtime. 

3. Lights down in the evening – Evening light is the arch enemy of sleep so try to dim the lighting in the evening preferably using lamps instead of overhead options.  Even LED alarm clocks facing you can have an effect so turn them away when you hit the pillow. 

4. Reduce caffeine and alcohol – Both of these substances can reduce our ability not only to get to sleep but will also fragment our sleep during the night.  Restrict caffeine intake to the morning only as it takes a long time to clear from our system. 

5. Gadget free bedroom – Try not to use screened devices such as phones and tablets before bedtime, as the blue light they emit can trick our brain into thinking its daytime.  The mental engagement can also prevent the mind from decelerating towards a restful state. 

6. Get hot to cool down – A hot shower or bath before bedtime can be relaxing but has the added bonus of shifting heat away from our core which is a trigger for sleep.  Try to keep the bedroom cool but don’t allow the feet to become too cold.   

   Rob Graham - Lead Exercise professional.

January is finally behind us and hopefully many of you will have increased your sleep, been more active and cleaned up the diet during this longest of months. If we are making some positive changes, we don’t want to derail our progress by contracting a cold or flu. Good sleep patterns, regular but not excessive exercise, and a healthy balanced diet all boost our immune system and place us in a strong position to neutralise an invading virus before it takes hold. During lockdown we were also bombarded with advice about mask wearing and social distancing but for many that way of life is no longer realistic or desirable. Avoiding all respiratory tract infections is virtually impossible, but perhaps we could employ some tactics to reduce the risk of a virus entering our system.

Unfortunately, there is no cure for the common cold as there are over 200 forms of the virus and each one has a different shape on its surface. This is why we can contract several different colds during any given year despite our body working hard to create antibodies against each invader. We all recognise the classic image of coronavirus which resembles a ball with many spikes on its surface. When we make antibodies against any invading virus they must fit and latch onto the surface of the infection. Those who have the flu vaccine have a better chance of combatting future infections as there are less varieties around each year and so our immune response can be primed to act when required.

The cold and flu virus are spread by breathing, coughing or sneezing near others or by coughing or sneezing on your hands and then touching areas where others may contact. Door handles, tables, or shaking hands are all common ways to spread the virus and it has several ways to enter our body. The most likely entry site is through the nose or mouth but not all of us realise that another common entry site is the eyes.

An interesting piece of recent research has highlighted how an evolutionary throwback increases our risk of contracting colds, flu or covid. Not only do we regularly touch our eyes and face during the day, but the frequency increases significantly soon after shaking hands with someone. Researchers hypothesize that this could have something to do with chemical signalling as we tend to sniff our hands soon after shaking hands with someone, and much of the time this may be happening subconsciously. A pattern of behaviour like this is sometimes labelled “blindsight” as you see it all the time, but it doesn’t register. (It will now though, won’t it!) We can therefore consciously ensure that we avoid touching our face after shaking hands with someone, and maybe wash our hands at the first available opportunity without immediately turning for the bathroom or getting out the hand gel while chatting.

If someone who lives or works with you is starting to show cold symptoms its likely they were infectious at least 24 hours prior to this time and will continue to be contagious until some 4-5 days after they are feeling at their worse. So even when someone is starting to feel better, they may still be able to infect others. Avoiding close contact with such folk during this time will obviously reduce your risk of infection. If you are the person suffering and can do so, please stay at home and certainly avoid those who are more vulnerable or immune suppressed.

Rob Graham - Lead Specialist Excercise Professional

Back to Basics – Cleaning up our nutrition in 2024

Over the last few weeks our focus has fell on “getting back to basics” such as sleep improvement and increasing physical activity levels. This week we turn our attention to cleaning up our nutrition after the inevitable overindulgence during the festive period. As with most health-related behaviour change, small but consistent changes tend to increase our chance of success, and this is certainly the case when it comes to diet. Many try to turn their nutrition completely on its head at this time of year which can be extremely hard to maintain.

This is perhaps the most important period to have patience, be kind to yourself and acknowledge that nobody has a perfect diet 100% of the time. Occasional lapses and setbacks do not define and devalue general improvements, and it’s important that they don’t derail our good intentions. Creating good eating habits is like a long-term project, so embrace the little wins, enjoy any changes you are making, and be curious about how each change makes you feel.

A well-balanced diet will fuel our body and provide all the necessary building blocks for growth, repair and bodily functions. Our nutrition also plays a vital role in our mental well-being and helps us combat the risk of chronic disease such as diabetes, cardiovascular disease, certain cancers and dementia.

So here are Healthy Options top five tips when it comes to cleaning up the diet in 2024

1. Processed can be poison - consume more whole foods which have seen minimal processing such as fruits, vegetables, lean protein, whole grains, nuts and legumes. Also try to cook more from scratch.

2. Shake the sugar – Excess sugar and refined carbohydrate is the greatest driver of obesity across the planet. It’s not just about the usual culprits such as sweets, soft drinks, biscuits and cakes. Reduce foods with added sugar, and also reduce the intake of carbohydrate across the day such as bread, pasta and potatoes which can cause significant increases in blood sugar during the digestion process.

3. Stop snacking – Try not to take on excess calories between meals as this can elevate insulin levels throughout the day and compromise our ability to use our own body fat as a fuel source. Evening snacks can add significant calories to the day, elevate blood glucose, and compromise sleep patterns so why not have a rest from eating from dinner to breakfast and wake up more energised and ready to tackle the day.

4. Rethink the drink – many of us will have left over alcohol from the festive period (or not!) and although dry January works for some it can a bridge too far for others. Alcohol is what we term “empty calories” in that they serve no nutritional purpose but can add significant calories to our daily intake not to mention the promotion of a wide range of chronic health conditions.

5. Hydration is our salvation – Our body is around 60% water so maintaining good hydration is key to efficient cell function, digestion, flushing waste products, protecting joints and organs and maintaining body temperature. Keep well hydrated by having a water bottle with you throughout the day. Little and often is the best approach as we can only absorb a certain amount of water at any one time, but a large glass of water taken before a planned meal can reduce the total amount of calories consumed.

Rachael Lockhart - Exercise Professional

The Rudder of the Day

The first hour is the rudder of the day – Potentially not true for everyone, but for most of us the way we begin our day has a significant impact on how the rest of it pans out. This can be especially true when it comes to our eventual activity rate or nutritional intake for any 24 hour period.

I have always believed that those who train early in the day have a much higher chance of maintaining their activity programme for several reasons. Firstly, it’s a time when most find it easier to carve out some protected time for themselves before the daily responsibilities of life take over whether that be family, work or a combination of both. Going to bed a little sooner to allow an earlier wake up time is relatively straight forward if we apply ourselves, and we can create a morning space where no other habits currently exist, free to be filled with some regular exercise. Start the day well with an early walk and research shows that we are likely to be more active during the rest of the day. Have a long lie in, or transfer from bed to couch or computer desk and it’s likely that you will have a rather sedentary day.

Secondly, the responsibilities of life involve us making multiple decisions throughout the day and so when it comes to the evening, we not only suffer from general fatigue but also decision fatigue. As we enter the evening it can be very challenging to motivate ourselves to attend the leisure centre or go for a walk. If we make it back to the house and get embroiled in family issues it can be difficult to get back out the door especially in the dark and cold winter months. If we get home and pour a beer or glass of wine, then the evening potential has definitely evaporated!

When it comes to our diet, a healthy start can also set in motion a cascade of better choices throughout the day. Start badly with some form of simple carbohydrate or sugary breakfast and we initiate a sequence of highly fluctuating blood sugar levels which can cause us to snack more and reach for high calorie and processed foods. Start the day with a nutritious and high fibre option and we are likely to enjoy more stable blood sugar levels and feel fuller, so we can make it through to planned mealtimes without the need for snacks.

Its not completely surprising that those who start their day well tend to follow through with further positive choices, as when we take healthier decisions our self-esteem and self-efficacy soars. If we feel better about ourselves and what we are capable off, it tends to engender a belief that we can achieve our goals and maintain our will power.

If we get outside early, another potential benefit relates to the fact that exposure to morning sunlight can increase our cortisol response. We naturally release this stress hormone each morning to prime our body for movement, increase energy levels, make us more alert and boost our immune system.

So an early morning walk followed by a healthy breakfast is likely to ensure greater activity levels for the rest of the day, improve food choices for lunch and dinner, improve our mental health, boost our immunity and increase the chance of a good night’s sleep. You are also likely to experience the quietest time of the day and engage more with the natural world.

With all that in mind, why not take an early walk tomorrow morning and set that rudder?

Rob Graham-Lead Exercise Professional

“This year I will get fit.” Sound familiar? An increase in physical activity is one of the most common new year’s resolutions, and across the world gyms are currently bursting at the seams. Let’s review some of the headlines as to why regular physical activity is so important to our general health.

Those who lead a sedentary lifestyle can exhibit a 20-30% increased risk of all-cause mortality compared to those getting the weekly recommended amount. You will lower the risk of developing chronic health conditions such as high blood pressure, heart disease, stroke, and many forms of cancer. When physically active we tend to control our blood sugar levels much more effectively and so we reduce the risk of developing Type 2 diabetes. Being more active inherently burns more calories so we have an easier time losing or maintaining body weight. If our activity also includes some form of resistance placed against our muscles we can maintain or gain lean tissue which makes us stronger, increases bone density, decreases falls and fracture risk and allows us to carry out the activities of daily life. We also observe much better mental health outcomes in those who take some form of regular exercise. To sum up, you will become a more effective human being, you will look and feel younger, and you will not only live longer, but live better longer.

Recommendations suggest we take around 150 minutes of moderate intensity or 75 mins of vigorous physical activity per week, alongside strengthening activities that focus on all major muscle groups twice per week. This can be spread evenly through the week such as 30 minutes of activity five days per week. That 30 mins could be further split into two 15min walks. Resistance work could include dumbbell work in the gym, body weight exercises at home, or some time working in the garden. When starting a new activity programme from scratch the important message is that anything is better than nothing. A new habit must be established before it can be improved so perhaps a regular 5 min walk before breakfast would be a good start. Instead of trying to engineer a perfect habit from the start, try to do the easy thing on a more consistent basis.

Here a few simple tips from Healthy Options on how to get started.

1. Start the day with a walk. This is often the best time to get active before the daily responsibilities of life take over.

2. Change the way you travel to work. Walking or cycling to work can be a great way to accumulate exercise throughout the week. This is something I have recently adopted and it has added an extra hour and a half of cardiovascular exercise to my week.

3. Take regular breaks from sitting and spend more time on your feet. What about standing desks or walking meetings at work, or pace around the house when making phone calls.

4. Incorporate exercise into downtime. Try some squats while you wait for the kettle to boil, or stand on one leg to enhance balance while brushing your teeth.

5. Take up an active hobby or spend more active time with your kids or grandchildren.

Cameron Johnson - Specialist Exercise Professional 

Time out?

At Healthy Options we recognise that the most precious thing we can give our clients is time. Time to explain how they have been feeling, time to explain what they have lost and would like to get back, and time to get to know us. This is why we invest considerable time in our initial consultations as we know its time well spent. Your own time is also precious and obviously we would all like to spend as much of it as possible doing the things that are positive, proactive and bring joy and meaning to our lives. With so many forms of media competing for our attention these days, time management strategies can allow us to spend more time with loved ones, enjoy hobbies, and promote our own health and wellbeing.

Scrolling through your phone or watching one more Netflix episode can soon take the day away and leave you chasing your tail. When this leaves us time pressured, we tend to sacrifice the things that could bring us genuine feelings of self-esteem and self-efficacy such as going for a nice walk, getting into the garden or attending the Leisure Centre. Here are a few time saving tips from Healthy Options which could take you closer to the person you would like to be. Try one each day for the next week and you may be surprised at how much time you can save and re-allocate to the things that make life worth living.

1 – What really makes a difference? - Identify and determine the urgency and importance of daily tasks. Keep yourself focussed by producing a list of essential tasks and prioritise those for completion before any less critical tasks are started.

2 - Learn to say no - This can be applied to both your professional and personal life. Commitments to please loved ones or colleagues can strip away time for our own goals and interests.

3 - Identify “Time Piranha” tasks - Honestly assess the activities that consume large chunks of your time without adding significant value to your life. In the UK it is estimated that we spend close to 4 hours a day on mobile phones and spend around 2.5 hours watching television. Many users will find this time entertaining in the moment, but how many look back on their day and think “Thank goodness I invested 4 hours of my life watching daft videos on social media?” Surely we can spend our time more proactively? Perhaps its time for a self-imposed limit on screen time?

4 – Stop procrastinating – Seeking perfect solutions to our problems can be a huge waste of time. The best is the enemy of the good, and sometimes if you break a task up into smaller more manageable chunks progress can be maintained and time saved.

5 – Take a step back and breathe - You’ll quickly notice that being in the right headspace improves clarity and productivity. Plan regular breaks in your schedule to step away, recharge batteries and get a fresh view of the task in hand.

6 – Prioritise self-care - You are your most valuable asset, and without you at your most efficient everything around you will be affected. Factors such as regular exercise, quality sleep patterns, a clean diet and spending time with loved ones can greatly improve overall wellbeing. Put the phone down and redirect the saved time to these areas of your life.

7 – Reflect and adjust - Review daily and weekly habits and ponder how efficiently you’re spending your time? Are you making progress towards your time saving goals? Make appropriate adjustments and be willing to adapt.

Cameron Johnson - Specialist Exercise Professional 

Calm amidst the chaos

Stress is the body’s reaction to feeling threatened or under pressure. Often with the pressures of daily life it has become an ever-present and unwanted companion for many. The growing demands and constant juggling of work, family responsibilities and social expectations create a constant background of tension and worries. Balancing the challenges of daily life requires a thoughtful and conscious effort to promote moments of calm amidst the chaotic rhythm of our busy lives.

When we are stressed our body releases cortisol and adrenaline placing us in “fight or flight”mode, giving us a boost to make decisions and move quickly. Even though this response is crucial in emergency situations, continued activation of this response can contribute to heightened anxiety, increased heart rate and disrupted sleep patterns. Those suffering with long term stress can also suffer with poor weight management, impaired immune response, poor memory and compromised mental health.

There are many signs and symptoms of stress. It affects our emotions by making us irritable, angry, anxious, and tearful. Stress can also manifest itself with physical symptoms such as stomach problems, headaches, rashes, dizziness or feeling sick. Our behaviour is often altered leading to excessive eating, smoking or consumption of alcohol and a reduced drive to be physically active. Chronic stress often makes us shy away from social interaction, increasing isolation and loneliness and making us less likely to participate in the activities and hobbies that bring joy into our lives.

In the midst of life's stress storm, finding calm is not just a luxury; it's a necessity for maintaining overall health and well-being. If you are feeling stressed and overwhelmed on a daily basis, one of the best remedies is talk with someone. Starting the conversation may be difficult, and it's normal to feel upset when trying to explain your feelings with trusted friends, family or colleagues. Social connection serves as a natural antidote to stress, fostering a sense of belonging and well-being. If you feel that you need more professional help please start by talking to your GP who will be able to refer or signpost to a suitable service.

Take time to think about all the positive aspects of your life each day and perhaps list three things you are thankful for. This can be a powerful strategy and a great reference point to look back on when life becomes overwhelming. You may also feel less stressed if you can take practical steps. such as breaking a task down into easier more manageable chunks, and give yourself credit when you finish a task. Planning for upcoming stressful days or events, creating a to-do list, planning your journey, and listing things you need to take can really help to relieve stress.

Trying to increase your physical activity whether it be a brisk walk, gardening, swimming or an exercise class. This can help to burn off nervous energy by channelling excessive tension into productive movement and providing a sense of release. Physical activity increases the release of endorphins, natural feel-good chemicals which flood our brain and leave us with a strong sense of focus, achievement and self-efficacy. By fostering a sense of accomplishment, we positively impact our self-esteem and resilience, and can therefore learn to live with, and manage our daily stress without becoming overwhelmed. In essence, becoming more active not only contributes to physical well-being but also becomes a cornerstone for mental and emotional well-being, offering a holistic approach to stress relief.

Rachael Lockhart - Exercise Professional

Spring forward to stronger bones

Winter has finally bid us farewell and we are stepping into spring…fingers crossed.

By the time this piece goes to print we will have adjusted our clocks by “springing forward” and gaining an extra hour of daylight in the evening. This presents us with potential benefits to our health and wellbeing revolving around increased access to sunlight.

It goes without saying that longer days and lighter nights tend to lift our mood and present us with more time when we can be outdoors. An increase in sunlight tends to also increase the release of serotonin in our brain which is a natural chemical that controls our mood and makes us feel more uplifted. Commonly prescribed anti-depressant medicines are engineered to increase the levels of serotonin in the brain and combat the effects of poor mental health. Using daylight to treat depression on the other hand, doesn’t have any side-effects, as long as we care for our skin. Morning light therapy has been shown to be beneficial in the treatment of seasonal affective disorder (Sad), depression, and attention deficit hyperactivity disorder (ADHD). Regular access to sunlight outdoors can also maintain an efficient circadian rhythm and improve sleep patterns.

Sunlight also has a profound effect on the strength of our skeletal structure. Up to ninety percent of our vitamin D is synthesised directly under our skin, but this process is dependent on exposure to ultraviolet radiation from the sun. Vitamin D helps us to absorb phosphorus and calcium in our gut which are both key building blocks for our skeletal framework, providing a strong scaffolding on which to hang our muscles, tendons, and ligaments. Our skeleton also acts as a calcium reservoir as we require calcium to be present every time we activate and move muscle tissue. Therefore, it’s critical that we keep our calcium store topped up through exposure to sunlight and through the foods we consume. In terms of the exposure time required it doesn’t take much to keep ourselves topped up once we arrive in late spring and summer. Just 10 mins on a sunny day with exposure to arms, face and hands can make a real difference. Please just remember to apply the sun cream after this time as we must also be mindful of the harm that can be caused by too much sun.

Bones matter. By achieving a higher bone density, we make ourselves more resilient to potential falls and fractures. Throughout our life, bone density undergoes changes influenced by various factors such as genetics, nutrition, physical activity, and hormonal balance. While bone density naturally declines with age, lifestyle choices like regular weight-bearing exercise and a diet rich in calcium and vitamin D can help optimize bone health and reduce the risk of degenerative diseases such as osteoporosis.

With the longer daylight hours and warmer weather, we have more opportunities to be active outdoors in the morning or evening. What about going for a walk before or after work which will not only strengthen your skeleton but also enhance mental clarity, reduce stress, and improve cardiovascular health. Embracing the longer days can serve as a catalyst for adopting a more active lifestyle. Due to our geographical location, we must make the most of our longer days and replenish our diminished supplies of Vitamin D from the dark winter months. It may also be worth discussing a vitamin D supplement with your GP who can ensure that it’s the right approach for you.

Rachael Lockhart - Exercise Professional