The cold reality of falls risk (December 29th 2022)

The risk of suffering a fall increases in the winter and it’s not just ice and snow making our paths dangerous.

There is a good reason why those training or carrying out any form of activity are encouraged to warm up – our muscles perform better. Inversely, cold conditions can have the opposite affect meaning our tissue may not respond in time when called upon to correct a trip or stumble.

Wintery weather can leave us feeling stiff and compromise our general mobility. We also feel higher levels of muscle and joint pain in the cold as they tighten and restrict our range of motion. Our joints secrete an internal lubricator called synovial fluid which allows smoother movement but colder temperatures cause this fluid to thicken, resulting in more resistance to movement and potentially increased discomfort.

Barometric pressure in the atmosphere lowers in the winter months causing expansion and contraction of tendons, muscles and scar tissue placing more pressure on joints, nerves and blood vessels. Those suffering with osteoarthritis can often tell you when there has been a significant decrease in air pressure.

Staying indoors can help in terms of keeping us warm but this can accompany a distinct lack of movement during winter months which once again decreases joint function especially in those with osteoarthritis and pre-existing joint conditions.

Along with aches, pains and tightness, the other problem is speed of reaction. Our natural reaction to a loss of balance is to make a corrective move such as planting your foot in front of you or getting your hands out to absorb the impact rather than your hip or head.

Unfortunately, when muscles cool we lose strength and contractile speed. We can try to avoid this by dressing appropriately, using multiple layers from top to bottom including a hat and scarf to stay warm and keep the muscle tissue firing. Keeping wrists and ankles warm can make a significant difference, so make sure you have decent socks and gloves.

Invest in winter shoes/boots with decent grips and keep your hands out of your pockets so if you do fall they can be the first thing that hits the ground – not your face.

On particularly cold days, stay extra vigilant when out and about and continually assess the surface you are walking on. Give yourself extra time if you are walking to meet friends and family or attending an appointment so you don’t have to rush and place yourself at greater risk.

Regular movement is one of the best ways to keep our muscles warm and maintain joint function. It provides our body with the help it needs to increase circulation, maintain bone density and boost your mood.

Exercise within an indoor controlled environment can be extremely helpful in the darker colder months. If that sounds appealing, self-refer to Healthy Options Thrive by visiting www.lornhealthyoptions.co.uk.

Stay safe and stay warm.

Cameron Johnson

Season to be jolly (December 15th 2022)

Humbug alert! As we enter the Christmas period it is officially party season and a time when traditionally we significantly overeat.

This is rarely limited to Christmas Day, and if you are anything like me there are nights out, boxes of chocolate and mince pies infiltrating every social gathering at work and home! Yes, even Healthy Options staff are prone to the occasional festive treat.

Some studies estimate that on average we will eat between 5,000 Kcals and 7,000 Kcals on Christmas Day alone and over the month of December we will pack in an additional 19,000 Kcals, which inevitably expands the waistline and may have you reaching for something to settle your stomach.

Don’t panic though, I’m not here to ruin Christmas. Instead, let’s accept that some overindulgence at such a special time is going to happen and we should embrace the holidays, share time with loved ones and let your hair down a little – we only get so many Christmases.

Obviously we can try to offset the impact of this calorie onslaught by working extra hard on the run-up to Christmas and accepting that January is going to take a bit of focused determination to get back into the swing of regular activity and a healthier diet. But during the holiday period could we turn our attention to some food that may help us recover from a night of overindulgence and get us back on an even keel.

Drinking more water will not only aid our hydration levels but will also promote more efficient and comfortable digestion. For those prone to constipation, it softens stool and can help to keep things moving in the right direction.

A heavy night of alcohol consumption can lead to the dreaded hangover and sore head due to dehydration so increased water intake can aid your recovery from a big night out – or in.

Fruit such as bananas are high in potassium and can help to control blood pressure, especially if your food was sodium heavy. They also exist as a good source of dietary fibre which aids digestion and provides an energy source for the protective bacteria in your gut.

The probiotic power of yogurt can help to smooth out tummy problems brought on by too much food and drink. Yogurt contains a beneficial bacteria called lactobacillus, and this can balance out bad bacteria, helping with gas and diarrhoea. Look for brands with no added sugar and include live and active cultures.

Ginger includes a digestive enzyme called zingibain which helps the body break down protein and may make digestion easier. If you are not sure how to fit some ginger into your diet why not try sipping a cup of ginger tea.

Add some vinegar to carb heavy meals which can help to regulate blood sugar levels. Alternatively, you could add a little vinegar to water and drink with your meal which appears to slow gastric emptying and so limits a blood sugar and insulin spike.

Oily fish such as salmon and mackerel deliver brain-boosting omega-3 fatty acids but also offer a protein pick-me-up. Lean protein intake can help to regulate blood sugar levels and speed up the message to our brain that we are satisfied with our meal and can stop adding more calories.

Almonds, walnuts, peanuts, and other nuts (avoid nuts with added salt) also offer omega-3 fatty acids, unsaturated fats, and vitamin E all of which help to lower cholesterol, improve heart function and protect your arteries.

On behalf of Healthy Options we all hope you have an amazing Christmas and New Year, and if you would like some help and guidance with the inevitable New Year’s Resolution to get fitter then perhaps we could be your training partner in 2023 by self-referring to our Thrive programme. Just visit www.lornhealthyoptions.co.uk

Happy Christmas.

Ian Milarvie

Walking in a winter wonderland (December 8th 2022)

Ever wondered why you feel so much better after a nice walk in the woods on a cold and clear winter morning?

We’ve known for a long time that spending time in green or wild spaces is good for us, but we now understand a lot more about the science behind what is happening to us both physically and mentally when we connect with nature.

Never was this so apparent during the early days of the pandemic when suddenly we were presented with a very limited time to spend outdoors and we began to really prioritise our daily activity. Suddenly all media forms were full of folk getting outdoors and marvelling at the once under-appreciated environments and wildlife on their doorstep.

At Healthy Options we run an outdoor programme called ‘Rewild Walking’.

I know ‘rewilding’ has been the buzz word for several years but for us it summed up perfectly the aims of the programme. Rewilding refers to the reintroduction of a species back into its natural environment and we hope to return our clients to green spaces and get them away from a more concrete existence. This trend is happening across the world with a new focus on green prescriptions.

So what happens to us when we spend time in wild places?

We observe a reduction in our stress hormone cortisol which engages our fight or flight response. This results in a drop of blood pressure and an accompanied reduction of anxiety and depression.

We also observe a release of ‘feel good’ chemicals especially if we complete a slightly challenging walk in a wild place with friends. We benefit from a dopamine response from overcoming a challenge, a serotonin release from bathing in nature and oxytocin by sharing an experience with friends. This fantastic cocktail is available to the vast majority of us and we are truly blessed with some amazing local environments to explore.

Spending time in forested regions can also improve our immune system, a benefit often overlooked. Many trees release organic compounds which boost our natural killer cells. These specialised cells seek out and destroy infections and cancerous cells before they become problematic.

We even recognise the fact that those recovering from medical interventions such as surgery will be discharged from hospital quicker and with less complications if their room faces a green space as opposed to concrete and bricks.

Simply observing nature while indoors can also provide some interesting results.

Research shows that those observing images of natural environments as opposed to urban areas display improved problem-solving capabilities. Maybe you could think about how you organise your office or workspace to encourage images of nature or some house plants? If an important decision needs to be made, could we plan a walking meeting in a local forest?

Finally, we obviously benefit physically by getting active outdoors. Cardiovascular fitness is improved, leg strength and joint stability are enhanced and we can improve our chances of maintaining a healthy weight. Fresh air makes us feel more awake and additional sunlight aids our vitamin D levels and subsequent bone health.

So what is not to be gained from a winter walk in the woods? It’s no wonder that those who own a dog and walk in wild places tend to exhibit a positive mental outlook. But remember. In the same way that a dog is not just for Christmas, a good walk is not just for the summer.

If you or someone you know could benefit from a little ‘Rewilding’ with like-minded folk then check out our website at www.lornhealthyoptions.co.uk and self-refer to our Thrive programme.

Let’s wrap up and get out there.

Rob Graham

Consistency over intensity (November 24th 2022)

I am writing this piece on a lumpy ferry sailing from Mull to Oban in wet cycle kit.

Many think I’m crazy for pedalling throughout the winter in challenging weather conditions and cold temperatures but it’s a habit that has been formed over many years. It has become something I don’t really think about. It’s just what I do.

For those hoping to change their behaviour and encourage a new approach to health and wellbeing, habit development is crucial. We must be aware our current habits are perfectly designed to achieve our current results, so if we intend to alter our current reality a change needs to happen. In essence, the quality of our lives is dependent on the quality of our habits.

Changes to health behaviours are often attempted with intense input over a short period of time, followed by an inevitable loss of motivation and failure. This is a common approach to the New Year’s resolution health kick.

At Healthy Options, we believe in a consistency over intensity approach to wellbeing by encouraging manageable and realistic changes over time. This allows us to build a foundation of positive habits that can be incorporated into our clients’ lives.

Instead of setting specific goals, we focus on building better systems and processes which guide our clients towards their desired identity. We live in a world where outcomes are king – think Instagram – with little thought about the hidden processes.

For example, instead of exerting the pressure associated with losing a stone in 12 weeks, we work on changing how someone identifies themselves. Who is the sort of person who could lose a stone in 12 weeks? Could they become the sort of person who doesn’t miss a planned activity session? Could they become the sort of person who eats healthy food? Could they become the sort of person who takes their sleep seriously?

Essentially, we want them to think ‘what would a healthy person do’?

Each positive decision casts votes for the person they want to become and we move in the right direction slowly and surely without the pressure of attaining a specific time bound goal. Get the systems right and the goals will eventually come.

Be the architect of your own habits, not the victim of them. Repetition and consistency breeds perfection and fosters that new identity one small step at a time. Hopefully one day you will have been performing your new healthier habits for so long they become a natural part of your daily routine and you won’t have to think about them.

If someone asks why you go to the gym every week you’ll say, ‘it’s just what I do’.

If you need help and guidance to form new positive habits, you can self-refer to our Thrive programme by visiting our website at www.lornhealthyoptions.co.uk.

We would be very happy to see you.

Rob Graham

Don’t fall back with the clocks (November 10th 2022)

With the clocks going back, we are often welcomed by dark wet mornings and long cold nights – but that shouldn’t derail our goals.

The change in day length and lower temperatures can result in lower activity rates and a more stodgy diet leading to weight gain throughout the winter. Therefore putting a plan in place at this crucial time of year and maintaining gradual progress will hopefully pay dividends by the time we hit Christmas and beyond.

This time of year brings all sorts of physical and mental challenges to the table. Less sun light and reduced time outdoors can lead to lower vitamin D levels which impacts our bone density and risk of falls and fractures. If you haven’t done it before, this could be a good time to discuss vitamin D supplementation with your GP and try to make the most of the few sunny days we enjoy during autumn and winter.

We often hear from clients who suffer more in terms of their mental health when daylight hours shorten so it may be worth investing in a Seasonal Affective Disorder (SAD) lamp which delivers high intensity light mimicking the effects of the sun. This can have a positive effect on brain chemistry and reduce the potential effects of the winter blues.

A reduced desire to leave the house due to low temperatures can induce a ‘hibernation effect’ which can see our daily calorie burn plummet along with our general mobility and independence. Try shorter walks, even on days when the weather is typically ‘west coast’. A less than normal effort is much better than nothing at all and prevents a deterioration in your fitness levels. Mentally, it maintains momentum. Why not invest in decent waterproofs as an investment in your health as there is no such thing as bad weather, only inappropriate clothing.

Another option to maintain your activity levels is by training indoors. We are extremely lucky to have Atlantis Leisure well located for most of our communities which provides a safe, controlled environment in which to exercise. If this isn’t your cup of tea, what about a home exercise programme using body weight exercises, light dumbells, resistance bands or even a few cans of beans. Or you could put the TV to better use by playing a fitness DVD or download appropriate for your fitness levels.

Social interaction while being active can be a great motivator so why not join a group of likeminded people who share the same desired outcomes and have similar interests. A walking group with old or new friends could provide the desire needed to get out in all weathers and enjoy our incredible local environment.

Activities and tasks that take us closer to our desired identity improve our overall motivation and wellness. Frequent reminders about why we are doing these things can help us stay on track. Putting pen to paper to note down your goals, values and what really matters to you can help maintain focus and determination. Place your work in a prominent place at home or work and it may just help to encourage participation on the days when your ‘get up and go’ is lacking.

If you need a helping hand to navigate the darker days or don’t know where to start, head to our website and self-refer to our Healthy Options Thrive service. You can find us at www.lornhealthyoptions.co.uk.

Cameron Johnson

Let’s mix it up (October 27th 2022)

I wrote about the benefits of strength training several weeks ago, but if you missed it here’s a recap.

The World Health Organization has updated its physical activity recommendations to include two or more days of strength training each week in addition to 150 to 300 minutes of moderate physical activity. Strength training can help with weight loss, increase metabolism, reduce falls risk and enhance our quality of life by maintaining our ability to carry out daily activities.

Since I wrote that article, a new study carried out in the United States has been published looking at around 100,000 adults aged between 60 and 70. This study looked at the benefits of strength training and aerobic training with the results published in the British Journal of Sports Medicine.

Over the course of a nine-year study, it was shown people who engage in regular exercise lower their risk of dying from any cause – all-cause mortality – which may not be a surprise.

Resistance exercise alone lowered the same risk by 9 to 14 per cent, depending on whether participants took part once or twice each week.

Aerobic exercise in line with government guidelines lowered all-cause mortality by 32 per cent, but if you combined resistance and aerobic training the reduction was 41 to 47 per cent.

Those figures are staggering, even for a team like ourselves who advocate the use of physical activity as the best means of maintaining our quality of life. In addition, the study found women benefitted more from weightlifting than men.

So a combination of strength and aerobic exercise is highly likely to extend your life considerably.

It’s not just about living longer, but ensuring our later years are productive and enjoyable. This approach to our activity levels can reduce pain, lower inflammation, improve sleep, boost energy, enhance mental health, sharpen our immune response, increase bone density and support a healthy body weight. If they were the side effects of a new drug, we would be happy to take it.

Muscle strengthening exercises are not the sole domain of a gym with dumbbells, barbells and weight machines, although at times in the winter they can be a crucial resource. Other resistance activities include carrying heavy shopping bags, gardening, yoga, Pilates, working with resistance bands and exercises that use your own body weight including getting into and out of a chair.

Examples of aerobic exercise which ask the heart and lungs to work a little harder include walking, running, cycling and swimming.

What about doing the housework double time? You get a workout and it’s finished much quicker.

Improved strength and aerobic fitness will help you continue to live a fulfilling and meaningful life and that should never be underestimated. The ability to maintain our independence by carrying out the activities of daily life effectively and safely or being able to play with your grandchildren is priceless.

Now it’s up to you. Let’s mix it up by moving and lifting weights.

If you are unsure where to start, visit our website at www.lornhealthyoptions.co.uk where you can self-refer to Healthy Options Thrive.

Ian Milarvie

The pursuit of happiness (October 13th 2022)

Wouldn’t it be great if we knew what would keep us happy and healthy as we navigate our way through life?

Where should we invest the most attention and energy to achieve the greatest return on investment?

Scientific research covering the lifespan of participants is incredibly rare but we have some interesting conclusions drawn from just such a study – The Harvard Study of Adult Development.

This study has been ongoing for more than 75 years and focussed on the home life, work life and health of over more than American men, with a 50/50 split in terms of their socio-economic background. Despite beginning in 1938, the young men involved in this research had aspirations that generally mimic many young people today – they thought the pursuit of happiness would revolve around money or fame, or both in an ideal world.

Researchers returned to this group of men every two years during the course of their life carrying out detailed interviews, accessing medical research and taking a range of physiological tests including blood samples. This resulted in a colossal amount of data but interestingly there was one clear message – Good relationships keep us happier and healthier as we age.

Social interaction with family, friends and community is good for us and can be a true indicator of our health trajectory. At Healthy Options we ask the following question at every consultation:

‘How connected do you feel in your community?’ Some think this is a strange enquiry but we know the answer can tell us a lot about the client and how best we can work with them holistically. Loneliness is toxic and unwanted isolation results in reduced happiness, faster health declines, impaired brain function and shorter lives.

Some can feel isolated in a crowd or lonely in a marriage; it’s the quality of our relationships that appears to make the difference.

Within the Harvard study, it wasn’t physical outcomes, such as cholesterol levels or blood pressure, that predicted happiness and health. Instead, those who reported the most satisfaction in their relationships at age 50 were the healthiest at age 80. Furthermore, those experiencing physical pain could maintain a more positive mental outlook if they felt part of a welcoming, warm and nurturing community. Poor relationships or social isolation magnifies pain perception.

In terms of cognition, they also noticed that those with supportive relationships suffered less decline in brain function with their memory remaining sharper for longer. It is also worth noting the happiest participants had actively tried to replace lost work colleagues at retirement age with new friends in their community.

This hasn’t been one long reason why you should join Healthy Options, but interestingly, we often refer to our group of participants as our ‘Thrive Community’. The relationships I witness daily within this movement of like-minded people are supportive, nurturing and provide a sense of belonging. As exercise specialists, we are incredibly privileged to be part of this community and be able to set people on new and healthier paths.

Physical activity, nutrition, sleep and lifestyle all play a huge part in our health but let’s not overlook one of the most important aspects of our existence which may be literally on your doorstep. If you would like to expand your horizons and become part of our Thrive community, check out our website at www.lornhealthyoptions.co.uk.

It would be a shame if you never got to meet your new friends.

Rob Graham

Hungry for Health? (September 29th 2022)

Our ability to store body fat once provided an evolutionary survival ‘edge’ meaning we could gain a little weight in times of plenty and survive periods of low-calorie intake.

In prehistoric times natural selection favoured those that could endure harsh conditions such as challenging weather or lack of food. Malnutrition has been common for most of human history therefore genetics evolved to favour a certain level of fat storage.

This advantage only exists within a sweet spot of weight adjustment, though, as early man would not have been able to escape from a Sabre Tooth Tiger or hunt down a deer if they were obese.

Being overweight was not seen as a negative in medical literature until as late as the 18th century, but we now know that excess body fat can increase the risk of a host of life shortening health problems.

Obesity is a clinical term which describes a person when their BMI score is above 30, with a range of 25-29.9 indicating that they are overweight. A health survey of England in 2019 estimated that 28% of adults are obese and this increases to 33% in the 45-74 age range. A further 36% of adults are considered overweight.

In 2020/21 we also know that over 40% of children entering secondary education were either overweight or obese and statistics point to an incredibly strong likelihood of an overweight child becoming an overweight adult. Obesity in the UK appears to be on an unstoppable upwards trajectory.

Weight gain is primarily caused by an energy imbalance. Consuming more calories than your body burns off combined with poor diet and lifestyle choices are key drivers for weight gain, but other factors can be genetic or hormonal.

Cortisol is known as the stress hormone and high levels make it difficult to lose fat. In modern society many are suffering with elevated stress levels through the challenges of life and obviously the current cost of living will play a significant part in this equation.

Cortisol causes certain physiological adaptations to prepare us to fight or flight, but this includes a release of energy from the liver which causes a higher insulin response. This response is designed to be turned on for a short period of time and the fighting back or legging it away helps to burn up the energy boost supplied by the liver.

However, if this response is turned on for most of the day we experience higher than normal insulin levels over a much longer period. Insulin is a storage hormone meaning we are more likely to lay down additional fat reserves with a double whammy of limiting muscle growth and repair.

Unfortunately we induce larger insulin responses when we consume too much refined carbohydrate on a regular basis and this issue is exacerbated by snacking between meals in a bid to avoid hunger.

So, is it okay to feel hungry? We have become accustomed to eating the minute we feel hungry. We have been programmed to think hunger is a negative feeling that should be immediately remedied but if our ancestors could not function while being hungry, we would not be here.

Feeling a little hungry in between meals can have its benefits. Your body turns more to stored fat as an energy source as well as promoting better digestion, improved blood sugar regulation and insulin sensitivity. Intake of large carbohydrate rich meals and snacking can cause significant insulin spikes, afternoon energy crashes and fat gain.

One of the best ways to achieve this is elongating your time between meals such as finishing dinner slightly earlier and have breakfast a little later. Have a longer break from eating through the night and you won’t even notice you’re hungry because of sleep.

If you would like to turn the tide on obesity you can self refer to Healthy Options Thrive programme. Find us here at www.lornhealthyoptions.co.uk.

Cameron Johnson

Take a deep breath before reading (September 15th 2022)

Just ten minutes of conscious deep breathing a day could reduce your stress levels and improve your mental wellbeing.

Because of our busy, fast-paced society, we often experience some form of stress. Our stress response, often termed ‘fight or flight’, exists for a purpose, whether that be jumping out of the way of a moving vehicle or preparing for a job interview.

In some cases, elevated stress levels can help us complete challenging tasks through a heightened focus and drive and in critical circumstances could be the difference between life and death.

The problem is this response is not designed to be turned on long-term.

Release of our stress hormone cortisol elevates heart rate and blood pressure, pupils dilate, breathing rate quickens but shallows and our body releases energy into our bloodstream priming us to fight back or get out of there.

This heightened state is activated by our sympathetic nervous system but the ‘yin’ to this ‘yang’ is our parasympathetic nervous system which is involved in the conservation of energy and is active during rest and relaxation.

Both branches work together to keep us safe and, if necessary, calm. Unfortunately, our brain does not always recognise the difference between dangerous stressors and less threatening situations. In both cases, the body may engage in hyperarousal symptoms activated by the sympathetic nervous system which in the short term can lead to feelings of anxiety but over time can lead to lowered mood or depression.

Luckily, we have a way to encourage our relaxation response by activating the parasympathetic branch of our nervous system through meditation, mindfulness and breathing techniques.

Deep diaphragmatic breathing, also known as belly breathing or abdominal breathing, activates our relaxation response and reverses the fight or flight response.

In addition, we observe an energy boost by improving the flow of oxygen and nutrients to the body’s tissues through a more efficient circulatory system and return of blood to the heart. It also strengthens our immune system and can help to prevent infections in the lungs.

It also might give you a few minutes’ head peace to chill out and re-set and we all know the benefit of that when life becomes a little crazy.

So how do we do it? Perhaps start with this exercise while sitting in a chair:

Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.

Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.

Tighten your stomach muscles so that your stomach moves back in as you exhale through pursed lips. The hand on your upper chest should remain as still as possible.

Repeat 20 times.

Try playing soothing tunes to get yourself into the correct mind set. Good luck.

For further advice on breathing techniques and many other aspects of health and wellbeing you can refer to Healthy Options Thrive with further information available at www.lornhealthyoptions.co.uk

Ian Milarvie

Don’t tell me about what you can’t do (September 1st 2022)

That is a phrase a lot of my clients hear from me in the early days of our relationship after they have been referred.

I’m not belittling their concerns about a loss of function and I fully appreciate that aging and injury can limit certain activities and skills that were once taken for granted.

Sometimes, however, we begin to focus on what we have lost and not on how we can get it back or what other abilities we still have in our locker. A focus on loss and deterioration can make our world seem a lot smaller with horizons narrowed, leading to isolation and acceptance of our fate.

I count myself extremely lucky to work for a charity with a mission to improve the physical and mental health of those in our local communities living with long-term conditions or just requiring a nudge in the right direction to ensure later life doesn’t become a limiting, boring and challenging time.

I am constantly blown away by the resilience of our clients who may have suffered unbelievably challenging health problems, but with a little encouragement and guidance they completely transform their lives. It is about a renewal of confidence, self-esteem and self-efficacy.

It doesn’t happen overnight but gradually they realise that they can walk on a treadmill, they can lift some light weights, they can carry out some simple balance exercises and small adjustments to diet are not as bad as they once imagined.

Small step by small step their old self re-emerges and is witnessed most strikingly by friends and family. Horizons widen, independence soars and that shrinking world starts to expand exponentially.

What starts with improvements to physical and mental health can often lead to new hobbies and interests, volunteering and giving something back to the community. Isolation diminishes as social circles expand and I mean real social interaction, not Facebook or other social media which have their place but don’t provide the same sense of support, belonging and joy as a good old blether with a like-minded friend.

At the time of writing we are nearing a group boat trip which Healthy Options has booked through the fabulous Oban Sea Tours, which you may have seen departing from the North Pier to show tourists and locals the amazing views and wildlife of the sea around Kerrera and Mull.

It is always a leap of faith to put on larger events due to the risks involved with both the weather and whether anyone will actually sign up. We need not have worried, our Healthy Options Thrive members have displayed a new approach to life by selling out the cruise in super fast time to the point where we have had to start a waiting list.

Stepping on a two-hour boat trip may not appear to be such a big deal for some but many of our clients came to us having barely left the house for some time, suffering long-term pain or feeling very much isolated with a distinct fear of re-engaging with the real world and large groups of people. Therefore signing up to a two-hour boat trip represents a huge shift in mind set and confidence for many of our clients. I struggle to convey how inspiring their response has been to all of us at Healthy Options.

Wouldn’t it be the greatest shame if when we have the most free time afforded to us in later life that we allowed our world to shrink and lose our sense of adventure. If you feel this has been the case, please come along to Healthy Options and see if we can help.

Life is for living, not enduring and its never too late to make a change to your health trajectory. After all, this time is supposed to be The Golden Years. Why not check out our website where you can read about and self refer to Healthy Options Thrive. www.lornhealthyoptions.co.uk.

We now know that our clients need challenged and inspired in different ways and we hope to provide more engaging events and experiences going forward.

And what about the next sea tour? Looks like we are going to need a bigger boat.

Rob Graham

How do carbohydrates impact your health? (August 18th 2022)

Is there much difference between eating a bread roll and a bowl of rice?

Although they may differ in fats, vitamins and other nutritional content, when it comes to carbohydrates, they are almost the same.

Carbohydrates are an essential part of a balanced diet; they are one of your largest sources of energy but eating the right kind of carbohydrates makes a big difference.

Carbohydrates are the nutritional category for sugars and molecules your body breaks down to make sugars. Carbohydrates can be simple or complex, depending on their structure.

Foods like white bread and doughnuts are very high in starch and these molecules can be broken down by the body easily and quickly resulting in raised blood sugar levels.

Foods like vegetables and wholegrains are higher in fibre which the body can’t break down. This slows down the release of glucose into the blood.

When glucose (sugar) moves from the digestive tract to the bloodstream, your body kicks into action to transfer it into your tissues where it is processed and used for energy. Insulin is a hormone that is synthesized in the pancreas. It is the body’s main tool for sugar management. When your blood sugar raises through eating, insulin is secreted into the blood. It tells your fat and muscle cells to let glucose in and starts the conversion of sugar to energy.

Chronically consuming high numbers of carbohydrates may lead to something called insulin resistance. This is when your body needs to produce more insulin than normal to decrease blood sugar levels. Insulin resistance is commonly linked with obesity.

Studies suggest insulin resistance also leads to metabolic syndrome which includes high blood pressure, increased weight and waist circumference and high blood sugar level symptoms. These all increase the risk of developing conditions including cardiovascular disease, type 2 diabetes and strokes.

Its prevalence is increasing across the world and it is estimated one in four adults in the UK have metabolic syndrome.

Fruit is something that catches a lot of people off guard. Fruit tends to be higher in fibre than most starchy carbohydrates, but fruit is full of sugar. Grapes and berries are like little sugar bombs and even a glass of orange juice can contain as much sugar as a can of coke.

Whether your food tastes sweet or not, carbohydrates are sugars and too many carbohydrates can be an issue.

We can substitute fast acting carbohydrates like white bread with slower acting ones like wholemeal bread. Getting more fibre into your diet is the best way to be healthier when it comes to your carb intake.

You shouldn’t just add vegetables and higher fibre food to your diet. You could replace starchy carbohydrates with higher fibre ones.

An example of this could be instead of having roast potatoes and mash with your roast dinner, choose one and substitute the other with vegetables. If you enjoy your fruit juice, we recommend watering it down a little bit which means you can still enjoy the taste and get the nutrients without consuming 30 grams of sugar.

Cameron Johnson

Positive ageing (August 4th 2022)

Some people are old when they’re 18 and some people are young when they’re 90. You can’t define people by whatever society determines their age. Time is a concept that human beings created.’ Yoko Ono.

I have just turned 60 and find myself drawn to considering my future and the aging process. Yes I know what you are thinking…. ‘doesn’t look a day over 59 and a half’.

Aging does not have to be associated with inevitable decline but all too often we exhibit a negative attitude towards our later years. Research points to the fact our longevity is directly affected by how we perceive the aging process, especially after we reach retirement.

Studies have found positive thinking can result in a 15 per cent longer lifespan and a stronger likelihood of living to age 85 or older. Some of us will enter retirement with a viewpoint that life will inevitably get more challenging and we will suffer more health issues, but others will see this time as an opportunity to make use of more free time to enjoy hobbies and interests without the responsibilities related to work or bringing up a young family.

That’s great I hear you say, but what about people with long-term health conditions?

Remaining positive and, above all, active is critical for those living with persistent health challenges, whether they be physical or mental health related. I often meet clients with a fear of worsening their condition or experiencing undesirable consequences through physical activity.

What we have known for some time is that when physical activity levels are increased gradually, the risk of an adverse outcome is low. Physical activity is the best long-term drug we can take and it only comes with positive side effects. It’s never too late to start improving your health and wellbeing.

It’s not just all about activity, with a healthy diet playing a huge role in weight maintenance as we grow older. Reducing our intake of refined carbohydrates and sugary foods and drinks can help control body weight and the associated health conditions we see with obesity, such as type two diabetes.

We all know of the risks associated with smoking and giving up at any age will reduce the likelihood of respiratory disorders and eye diseases that can lead to vision loss and blindness.

Try to limit your alcohol intake. Drinking too much alcohol can lead to some forms of cancer, liver damage, immune system disorders and brain damage. Excessive intake has now been strongly linked to memory loss and mood disorders.

We don’t need less sleep as we age, but generating enough can be more challenging. Therefore, it’s extremely important we make our shut eye a real priority to reduce our risk of developing diabetes, cardiovascular disease, obesity or depression. Your body’s natural response to sleep deprivation is a hormonal imbalance that will encourage you to eat more and feel less satisfied with your meals.

Finally, try to stay connected and ensure you have a hobby or interest to keep you and your mind active. Boredom, loneliness and helplessness can play a huge role in our deterioration as we age.

Loneliness is now recognised as a major health risk; regular contact with friends and family can have a transformative effect on our mental health. Humans tend to respond well to a cause greater than themselves whether that be family, friends, country, principle, religion, caring for a pet or nurturing their garden.

Sacrifices made for others gives life meaning. In a world where our modern medical approach to the elderly concentrates principally on the repair of health, perhaps we could also turn our attention to a little sustenance of the soul.

Man does not cease to play because he grows old. Man grows old because he ceases to play.

Ian Milarvie

Myths on sleep (July 21st 2022)

If you have been reading our regular articles, you will know how much we at Healthy Options love sleep.

We all need it and many of us could be getting more of it. It is the most important thing you can do to aid your body with hormone release, tissue repair and recovery.

It is estimated we spend one third of our lives sleeping, yet it remains mysterious. There are so many questions about sleep and we are going to be answering some of them here.

Something you have probably heard before is ‘your body gets used to a lack of sleep’. This might be true to an extent but research shows lack of sleep takes a toll on your body, short-term and long-term.

After a few nights of insufficient sleep you’re likely to feel drowsy during the day and even start having little things called ‘micro sleep’. This is basically falling asleep for seconds at a time then waking back up. This daytime drowsiness may stabilize over the coming weeks or months but this does not mean you are getting used to lack of sleep or firing on all cylinders.

Persistent sleep deprivation affects daytime performance and harms decision-making, memory function, focus and creativity. With time, not getting enough sleep every night will have a large impact on your health. This includes immune response, hormone production, your cardiovascular system and your mental health.

Even if you believe you are getting used to sleeping very little per night, serious health problems may be festering behind the scenes because of the body’s inability to get enough rest.

A study from 2002 with 1.1 million people between the ages of 30 and 102 found that those who got seven hours of sleep had a lower death rate than those who slept over eight hours and less than four.

The mortality rate creeps up on people who sleep too much or too little. The NHS discusses studies that link a sleep of six hours or less to a 12 per cent increased risk of death and a longer sleep of nine or more hours to a 30 per cent increased risk of death. The NHS also cautions that sleep needs vary on age and other factors.

This leads me on to the next myth – adults need less sleep than children. This is true. But adults still need enough sleep. Young children need anywhere from 10 to 13 hours of sleep per night and teenagers a little less at 8 to 10 hours. The National Sleep Foundation states that adults should be getting at least seven hours of uninterrupted sleep per night.

There are two types of people, early risers – larks – or late risers – night owls. There seems to be a debate with what is better but it turns out your health and success in life are not determined solely by what time you wake up in the morning.

Studies shows that night owls are as healthy and intelligent as morning types; everyone is different. Something called a chronotype determines what kind of riser you are. Sleep experts describe it as a ‘sleep window inside of us’.

Developmental factors also play a role. For example, younger children tend to go to sleep earlier and wake up earlier but the internal sleep clock shifts in puberty so that teens tend to stay up later and rise later.

It is worth mentioning the amount you sleep is not the only factor that matters. Quality of sleep is important. Waking up the middle of the night for only 15 minutes can make you feel exhausted the next day. Anyone who has a new-born baby will tell you this and waking up several times per night will make this feeling significantly worse.

A 2014 study showed people who had eight hours of interrupted sleep had similar results as people who had four hours of uninterrupted sleep. Depression and irritability were common in both groups and their ability to perform tasks requiring attention got worse the longer they stayed at it.

How can you get a solid seven to eight hours of uninterrupted sleep? While bright light exposure during the day is beneficial, blue light exposure before bed can make it difficult to sleep. Blue light comes from your television and mobile phone. We recommend turning these off at least an hour before bed.

If you have a television in the bedroom or use your bed to chill out and surf the web, your body will struggle to differentiate between sleep time and chill time.

Caffeine is consumed by 90 per cent of the adult population at some point in the day. It can aid us in focus and performance, but caffeine can also have a half-life of up to 10 hours. Meaning half of the caffeine from your tea, coffee or energy drink is still in your system 10 hours later.

Finally, try and go to sleep and wake up at the same time every day. This will regulate your body’s circadian rhythm, aligning it with sunrise and sunset. This can aid in long-term sleep quality.

Cameron Johnson

Escaping the pain Part 2: Addressing your condition (July 14th 2022)

Last week we discussed the role of the brain in chronic pain.

This week we look at some solutions. Disclaimer; pain is a complex subject and there is no quick fix or one solution that fits all.

The stress and emotional components of suffering do not at all imply that the pain is ‘in your head’ or that it’s not ‘real’. It is an assertion that pain can increase or decrease based on the totality of what is happening in your life and based on what other inputs are affecting your nervous system.

Recognizing this is an important part of addressing your condition, as it can often create a cycle that is difficult to deal with and break out of.

The term ‘pain and suffering’ is instructive because they really are different entities. Suffering relates to how you deal with the presence of pain in your life and this specific reaction should be addressed as much as any physical treatment.

Methods such as cognitive behavioral therapy (CBT) and mindfulness are important complements to any physical treatment.

When it comes to pain ‘movement is king’. When we are in pain there is a tendency to reduce our movement and catastrophize (we visualize the worst possible outcome from any movement) and we reduce our mobility.

We know that when chronic pain is present, it affects the nervous system in many ways.

For instance, those with chronic pain experience:

• Decreased Two-Point Discrimination – This is a skin sensation test that measures a person’s ability to discern whether there are two distinct points touching the skin vs.

one point. When a person is in chronic pain, they have a lessened ability to distinguish this accurately.

• Impaired Proprioception – This is the awareness of the relative position of your body in space, which is important for movement, balance, and coordination. Those suffering

from chronic pain often have decreased proprioception as well.

• Sensitization – Means that pain begets more pain. In long standing pain issues, the body/brain is made more sensitive to recurrences based on sensory inputs that

might otherwise be ignored if there was not a previous pain response. Pain becomes like a particularly bad habit, frustratingly hard to get rid of.

The goal is to retrain the brain (centre of all our pain) back to providing protection when it is required, but not when you do not require it.

Start by developing an accurate understanding of your pain system and how it can become overly protective. Understanding is especially important when it comes to pain

because pain depends on what it means to you.

If you can change the meaning of your pain then you can change your pain.

Knowledge is power by knowing that your brain is being overprotective, and really understanding that pain is affected by thoughts, feelings, mood, lack of sleep and lots more.

Pain can be dialled up by anything that can trigger a protective response and turned down by anything that makes your system feel safe.

You might find that with understanding comes a renewed confidence to move – even when it hurts, and you can start to reset your pain system. For most people, a little

movement will be OK but if in doubt check with your GP. It is usually best to start with a simple movement such as walking and slowly develop from there.

Ian Milarvie

Do you need to mix it up a little? (June 2nd 2022)

I often hear that one of the main reasons why someone has stopped their activity programme is boredom.

They have developed a way of becoming more active such as walking, gym sessions or a fitness class but over time the repetitive nature of their programme has led to lethargy and a lack of motivation to carry on.

This can be especially true if you do the same walk every day or use the same gym kit in the same way each session.

This can also bring about an issue when it comes to burning off calories as the human body becomes much better at energy saving as it perfects certain techniques. Therefore our ability to co-ordinate certain movements improves but in doing so you will burn off less calories as you become more efficient.

Now for those who wish to improve their functional capacity, co-ordination and balance, becoming more efficient is no bad thing and this is the same process that elite performers use to perfect their abilities such as a gymnast or musician. Repetition breeds perfection.

Repetition can also breed boredom and this is often cited as one of the main differences between elite athletes and the rest of us – they can cope with the boredom of repetitive training sessions.

Most of us will not threaten the Olympics, so how could we introduce a little variety to our activity programme and stop our workouts becoming stale?

Certain forms of activity can supply an ever changing menu of activity , such as gardening for example. Those lucky enough to have a decent sized garden will testify to an everchanging list of jobs revolving around digging, planting, earth moving, pruning and grass cutting. A garden is just a big outdoor gym with natural seasonal challenges.

But what about those who carry out the same walk on a regular basis? Obviously we can choose some different locations but this is not always easy in terms of appropriate paths close to home where perhaps we can get away from the hustle and bustle of modern life.

So what about introducing some small detours to incorporate a gradient or set of steps?

You could introduce some changes of pace for a short period followed by a slower period of recovery time. Interval training is a great way of improving our cardiovascular performance and takes us out of our comfort zone.

We may also be able to make use of outdoor structures to incorporate some additional resistance work. Press ups against a wall for example or what about some sit to stands on a picnic bench? Don’t worry about who is watching, they won’t be laughing when they see your improvements in the years to come!

Some also find music a great motivator so why not develop a few favourite playlists which you can listen to during your walk or work out?

Perhaps you could pick up your pace for the faster tracks and then add in a few more sedate numbers for recovery time.

If music is not your bag what about an audiobook or podcast to keep you entertained?

Alternatively why not take the plunge and try a completely new activity?

There are lots of local activity groups who will offer guidance and companionship, and you may just find that broadening your health and wellbeing horizons was the catalyst that maintained your forward momentum towards a fun, fit and functional future.

Rob Graham

Could our children sleep themselves smarter? (May 19th 2022)

We are at a time when many teenagers are spending long nights in front of their books or PC trying to cram in all the information they require to make the grade in various subjects.

But these late nights coupled with early school starts could be having a profound impact not only on their sleep duration but also their functions of learning and memory.

Research shows that we not only need sleep after learning in order to hit the save button in our brain but also beforehand so the brain becomes like a dry sponge ready to be submerged into a bucket of liquid information.

Ours brain retains recently learned and observed information in an area known as the hippocampus which is a bit like a modern memory stick. However to transfer these files to a more long-term memory vault we require a good nights sleep of some 7-8 hours with quality deep sleep brainwaves.

What we now know is that a poor nights sleep for our children will impair their ability to both learn and memorise information. In essence the memory vault will be closed and no amount of staring at a book or PC screen will make any difference.

Ever heard them say ‘It’s just not going in?’ Worse still, if they decide to pull the dreaded all nighter near exam time their ability to learn will be reduced by up to 40 per cent. This could be the difference between acing an exam or failing badly.

Unfortunately our modern society doesn’t really make things easier for our scholars and students. Teenagers are natural night owls and so are predisposed to stay up later at night and wake later the following morning. Our society punishes them with early school start times which is a bit like pulling a grizzly bear out of hibernation every morning. Some parents may well identify with this.

We then ask them to cram all their exams into a short period of intense assessment encouraging sleep deprivation and the associated learning problems.

Our government is not going to change the start time of the school day or exam schedule any time soon so what can our youngsters do in order to get a good nights sleep and aid their learning potential?

Teenagers tend to deprive themselves of sleep during the week and then try to ‘catch up’ during weekends. Unfortunately we can’t catch up on lost sleep. Once its gone its gone.

Regularity is the key to a good duration and quality of sleep and sticking to the same routine throughout the week is probably the best sleep aid of all. Those natural night owls can reset their body clocks a little easier by getting access to light earlier in the morning.

Keeping the bedroom cool is another great strategy as a drop in core temperature is one of the main drivers in sending us off to the land of nod. It’s always easier to sleep in a room that is slightly too cold than too hot.

Cut back or cut out the caffeine – and that includes many energy drinks which teenagers may use to keep themselves awake at night or to sharpen their focus in the morning.

And finally turn off the screens a bit earlier. That light coming off them tricks your brain into thinking its daytime and it won’t shut down as expected. It is possible to catch up on social media over breakfast and not during the early hours. You’ll feel much more awake, concentration will be enhanced and you may just remember that essay plan you created last night.

On behalf of Healthy Options can I wish all our local children and young adults (and more mature ones) the very best of luck as exam time approaches.

Cameron Johnson

Why does it matter if you are suffering from loneliness? (May 5th 2022)

Mental health awareness has changed dramatically in the last few years and in that time we have seen a real shift in society’s attitudes.

We are becoming much more accepting of mental health conditions and more supportive of those living with challenging issues.

We are more aware of common mental disorders such as depression and anxiety and more willing to talk to health professionals for advice and treatment.

During the Covid-19 pandemic, there has been a significant increase in mental health issues with a considerable number attributed to loneliness.

That is why the theme of this year’s Mental Health Awareness Week – May 9 to May 15 – is loneliness. Loneliness is not about the number of friends we have, the time we spend on our own or something that happens when we reach a certain age. Loneliness is the feeling we experience when there is a mismatch between the social connections we have and those that we need or want.

Loneliness has a different meaning for all of us. During the pandemic and the various lockdowns, research has pointed to a three fold increase in the number of people reporting loneliness.

But why does it matter? Loneliness is a significant public health issue and remains one of the key indicators of poor mental health.

Being connected to other people in a way that helps us feel valued is fundamental to protecting our mental health. Long-term feelings of loneliness are indicators of increased rates of mortality and poor physical health outcomes.

Unfortunately, loneliness is not experienced in the same way across all communities.

People on lower incomes, those living with long-term conditions and existing mental health issues are more likely to experience loneliness.

During the pandemic, many older adults became more isolated due to movement restrictions and their lack of digital connectivity.

There are many ways we can help others who might be isolated. Check in on people who live alone; a message or a call can make a world of difference to someone who lives alone.

If you know a person who experiences difficulty when using the internet perhaps you could spend some time explaining the platforms or apps available to them, such as Zoom or Messenger or some other connectivity app.

If you are the person experiencing loneliness, please call a family member, friend or a health professional. Why not join a local group – from art to walking or cycling, outdoor swimming and gardening, there are a lot on offer. Think about what your interests are and find out if there is a group or class in your area that covers those interests, whether it is physical, cultural or just for a blether over a cuppa.

Please don’t suffer in silence. There is help out there and combatting loneliness exists as one of our core values at Healthy Options. If you are struggling visit our website for further advice. www.lornhealthyoptions.co.uk.

Ian Milarvie

Do diet drinks really aid with weight loss? (April 7th 2022)

We have been discussing the effects of insulin resistance on the human body and how this effect can drive obesity through the intake of highly processed and refined foods with added sugar.

Therefore it would appear to make sense that reducing our sugar intake with a switch to diet drinks would aid weight loss?

The world’s first artificial sweetener, saccharin, was discovered as long ago as 1879 and ever since we have gradually synthesized further options such as aspartame and sucralose. These chemicals are not just found in diet fizzy drinks but also some yoghurts, snack bars, breakfast cereals and many other ‘sugar free’ processed foods.

Diet drinks contain very few calories and no sugar so the logical reasoning would be they help to reduce body weight.

With the ever increasing obesity crisis across the globe, many big food companies have jumped on the wagon to produce and sell artificially sweetened products. Until fairly recently, the consumption of artificially sweetened drinks had increased substantially but recent years has seen a levelling off, due mainly to safety concerns.

Unfortunately research into the long-term effects of drinking diet ‘pop’ does not point to any significant reduction in body weight. Worse still, we have some research that points to weight gain through their regular consumption along with an increased risk of cardiac issues and stroke. So what could be going on?

By switching from regular to a diet drink option you are consuming less calories but remember it’s not just calories that cause obesity, it’s also about our insulin response. Some modern artificial sweeteners elicit an insulin response similar to sugar and this effect may be countering any potential benefits gained from a reduction of sugar consumption. We also have some early research to suggest these sort of drinks could be negatively affecting our gut bacteria and increasing insulin resistance as a result.

Interestingly, the consumption of sugar activates an area of the brain that registers rewards but this is not the case when we consume sucralose, for example. Potentially this lack of reward when an artificially sweet food is consumed could be triggering further sugar cravings to activate the brain’s reward centres.

There is little evidence to show any reduction in total calories through the use of diet drinks. Know anyone who has lost weight by drinking diet cola?

Much of the research in this field is conflicting, with some big food sponsored research painting a better picture than independent studies. Independent research is where we must focus our attention.

In conclusion, what would be my advice?

If you are drinking a lot of full sugar drinks a transfer to a diet option will certainly reduce your sugar intake which has some benefits. However, I would suggest this as a short-term stepping stone away from full sugar drinks as long-term use of artificially sweetened drinks does not yield positive results in terms of weight reduction.

Furthermore their use could potentially drive heightened sugar cravings which you will find through other unhealthy options.

Replacing soft drinks and juices with water for most days of the week could reduce your calorie intake, suppress your appetite and aid in the elimination of waste products.

Turns out water is a much healthier option with no insulin response…but you all knew that, didn’t

Rob Graham

Could stress be causing your weight gain? (March 24th 2022)

Our modern, busy lives can often leave us feeling stressed and anxious and a common result is poor eating habits revolving around sporadic meal times and comfort eating.

It would seem obvious this is a main driver of weight gain in today’s society, but perhaps the stress we are feeling is having a more profound affect on us on a hormonal level and points to the main culprits in gaining body fat.

Cortisol is the so called ‘stress hormone’ which initiates the fight or flight response, a set of physiological responses to perceived threats. In our early ancestors, this response would have been mainly physical, for example to leg it away from a predator.

The subsequent release of cortisol prepares our bodies for action, to fight back or get out of there. This preparation includes a release of adrenaline to increase blood flow to the working muscles but critically it also enhances glucose availability to fuel those muscles.

All energy is directed towards survival and most other bodily processes are temporarily restricted. Normally there would follow a period of intense physical activity to burn up the excess glucose and shortly afterwards you would either have been lunch for a Sabre Tooth Tiger or lived to tell the tale. Cortisol and glucose levels would have returned to normal levels in the aftermath and you go on about your caveman business.

Fast forward to our modern world and as a result of our stressful and busy lives, the same cortisol response is ignited on a long-term basis and this brings us a problem. Financial worries, work problems, marital issues, childcare concerns and sleep deprivation are all major stressors and cause elevated cortisol and glucose levels.

However, none of these forms of stress are associated with a period of high intensity activity to burn off the glucose. Higher blood glucose levels result in a higher secretion of insulin and long term this can lead to insulin resistance within the muscle tissue and liver. Insulin resistance means even more insulin must be released to lower blood sugar levels and we know that this situation is one of the main drivers of obesity. Over time, it can lead to Type 2 Diabetes.

During chronic stress, cortisol, blood glucose and insulin levels can be elevated for long periods of time encouraging weight gain, especially if we choose to make ourselves feel a little better with high calorie treats. Many will blame the high calorie food as the main reason for their weight gain during periods of stress, but a much greater risk could be the stress itself and our hormonal response to it.

Instead of prioritising dietary control at this time, a more effective solution could be to combat the source of the stress and find ways of reducing the cortisol release such as exercise, talking therapies, mindfulness, creative hobbies and meditation. Our physical and mental health are intrinsically linked and one cannot flourish without the other.

If long-term stress and weight gain have become a problem in your life, it may be worth talking with your GP about Healthy Options where we can perhaps help you to turn things around with a little specialist guidance.

Rob Graham

Could you care less in 2023? (December 23rd 2022)

It’s coming to the time when many of us turn our thoughts to New Year’s resolutions and high on many a priority list will be the desire to get fitter, become more active and feel happier about ourselves.

This encourages us to find extra time and energy to add new activities to our already busy lives and this time pressure can often spell disaster for our hopes and dreams before they get started.

But what about all the things we currently prioritize in our lives that we could do without? Could we contemplate what really matters in our lives and have an early mental spring clean freeing up time and energy for self-care?

In today’s world, we are constantly bombarded with messages and advertising telling us about how we should care about everything. Are you happy enough? Do you need the latest phone? Are you sporting the trendiest clothes? Are you wearing the finest fragrance? Are you emotionally engaged with the most watched reality show?

How much time do we dedicate and waste on these concerns that could be focused on something more productive?

Social media is full of messages saying ‘look at my life, it’s cooler than yours’.

Happiness and self-esteem are not measured with ‘likes’ or number of followers. Those dedicating significant time and energy posting on social media may be seeking some other form of reassurance and may not be as happy as they appear. You will never actually live if you are constantly searching for happiness and the meaning of life and expecting it to be easily gained.

Self-improvement usually comes from overcoming adversity but to overcome adversity we must firstly find something more important to ourselves than adversity. No matter how many social media followers you have or how much stuff you own, life will throw negative experiences your way. Failure, embarrassment, loss and regret are part of our existence, but if we choose to worry about it all we chew ourselves up and have little time and energy to divert to the things that really matter.

Most things that are worthwhile in life are gained by surmounting a negative or challenging experience. Outcomes that are easily gained provide little fulfilment in the long term.

If we focus on exercise alone, current guidelines suggest we should be getting around 30 minutes of activity each day. Many find this hard to maintain because they don’t have enough time. If we spent less time and energy on the things in life which in reality are pretty meaningless, could you free up half an hour each day?

A little less time watching TV, a little less time on social media, a little less time worrying about things which are outside your control? You may find you have time for more than exercise alone and perhaps that hobby that used to bring you joy and purpose could make a return into your life.

If you could find a few half hours during the week to improve your fitness and mental health, check out our website at www.lornhealthyoptions.co.uk and self-refer to our Thrive programme.

Good luck with the de-clutter and on behalf of the entire Healthy Options, I wish you a Merry Christmas and a Healthy New Year

Rob Graham

Walking in a winter wonderland (December 8th 2022)

Ever wondered why you feel so much better after a nice walk in the woods on a cold and clear winter morning?

At Healthy Options we run an outdoor programme called ‘Rewild Walking’.

So what happens to us when we spend time in wild places?

We observe a reduction in our stress hormone cortisol which engages our fight or flight response. This results in a drop of blood pressure and an accompanied reduction of anxiety and depression.

Simply observing nature while indoors can also provide some interesting results.

If you or someone you know could benefit from a little ‘Rewilding’ with like-minded folk then check out our website at www.lornhealthyoptions.co.uk and self-refer to our Thrive programme.

Let’s wrap up and get out there.

Rob Graham

The silent killer (December 1st 2022)

Around one in three adults in the UK have high blood pressure, although half of those are undiagnosed.

Blood pressure refers to the pressure of blood in your arteries as it flows around your body providing the energy and oxygen required. It is recorded via two numbers. Systolic pressure is the higher number and relates to arterial pressure when the heart pumps. Diastolic pressure is the lower number and relates to the pressure between heart beats.

High blood pressure is considered to be 140/90 or above with some variance allowed for certain individuals and whether the results are taken in a clinical setting or at home.

When blood pressure is high it places unnecessary strain on your circulatory system which can increase the risk of stroke, heart attack and organ damage. In fact, high blood pressure (also known as hypertension) is the third highest risk factor for all disease in the UK, after smoking and poor diet.

It plays a crucial role in half of all strokes and heart attacks and also increases the risk of vascular dementia and kidney disease. Your risk of developing high blood pressure is increased by being overweight, consuming an unhealthy diet, smoking, stress and lack of physical activity.

Hypertension is often referred to as ‘The silent killer’ due to it rarely exhibiting any symptoms and the only way to know you have the condition is to get your blood pressure measured.

Adults over the age of 40 should have their blood pressure checked at least every five years. Those diagnosed with long-term health conditions should have it checked more frequently. Once diagnosed it can usually be well controlled with a combination of lifestyle changes and medication.

Most of us consume a lot more salt than we require. In modern times salt has been added liberally to our foods to enhance taste and lengthen shelf life as a preservative. But increased salt intake disrupts the natural sodium balance in our body causing fluid retention and increased pressure on the blood vessel walls.

Adults should have no more than six grams per day which equates to roughly one teaspoon of salt. Could you taste your food before automatically adding salt at the table? Could you avoid adding salt when cooking despite the latest TV chef adding buckets of the stuff? What about replacing salt with other seasonings like herbs, spices or squeezed citrus fruits?

As our body fat and weight increases, blood pressure tends to follow the same trend. Reducing excess weight can have a significant effect on blood pressure levels and reduce the risk of many other related health conditions.

And finally, get active. Regular physical activity can help to reduce your blood pressure to a safer level by improving heart function and the flexibility of the artery walls. A stronger heart can pump more blood with less effort reducing the forces applied to the artery walls.

Aim to get at least 150 minutes of moderate physical activity each week which can be broken down into short regular sessions of 25 minutes and can include things like walking, gardening, cycling and swimming.

With a little application and effort, perhaps we could find a drug free approach to maintaining healthy blood pressure and not suffer the side effects of medication.

If you would like some guidance and support on getting active, maintaining lifestyle changes and controlling your blood pressure you can self-refer to our Thrive programme by visiting www.lornhealthyoptions.co.uk.

Cameron Johnson

Get it back (November 17th 2022)

Approximately eight million adults in the UK report chronic pain that is moderate to severely disabling.

Back pain alone accounts for 40 per cent of sickness absences reported in the NHS and overall it costs the UK economy £10 billion. Perhaps you are among the one in six people? Why do so many of us suffer repeated back pain and struggle to return to our previous levels of flexibility and mobility?

Think of your spine as a central support structure, a chain that forms the backbone of your body. This allows us to create movement so we can walk, run, stand and sit. It also exists as a protective canal for your spinal chord, a column of nerves connecting your body and limbs to your brain and allowing motor control.

The spine has three natural curves which give it an ‘S’ shape. These curves help the spine withstand large loads by distributing body weight and any forces we apply to it. Between the bony vertebra are spongy discs that act as shock absorbers. The lower back, or lumber spine, connects the mid back, thoracic spine, to the pelvis and transfers force between the upper and lower body. The spine is not rigid; it must be able to bend forward, back and from side to side as well as being able to twist.

Most back pain occurs as a result of changes in the way we move or cease to move.

We are born with all the movement possibilities required to get through life, but every time our body meets resistance we slowly but surely change the way we move.

Every time we experience injury, the way the brain communicates with your body changes. When our back is injured, our body reacts by mobilizing an inflammatory healing response but this can cause significant pain and discomfort.

Our resulting natural instinct is to protect the painful area. We put a little less weight on that side, limp and hobble around so we aren’t putting as much stress through the back and making it worse.

These conscious little tweaks to our movement patterns are actually changing the way our brain communicates with our musculoskeletal system and can reinforce damaging and inefficient habits. Protecting your back in this way is a natural response to pain but what happens when the back has recovered?

In many cases, the brain keeps going down the path of least resistance, even though the structures in the back are healed. Therefore, the faulty motor pattern adopted during injury can persist as we maintain nerve impulses down the injured stream.

This makes you more likely to re-injure your back or damage another area of your body that is trying to pick up the slack of your now sub-optimally functioning back. Knees and hips may become achy or we might roll an ankle because we are subconsciously concerned about our lower back.

With this in mind, it is essential we re-educate our body after injury. By retraining it to move in an efficient, pain-free state we can make ourselves more resilient to the risk of reinjury.

Another common outcome of injury or pain is an almost total lack of movement, spending long periods in a seated position. Regardless of whether this alleviates pain in the short term, this strategy inevitably leads to long-term discomfort and lack of basic functional capacity. Move it or lose it.

Healthy Options will be running back pain self-management courses from the end of November 2022. For further information or to self-refer to Healthy Options Thrive, visit www.lornhealthyoptions.co.uk. Why not put your back into it?

Ian Milarvie

Fitness tracking for Christmas? (November 3rd 2022)

Let me make it clear, I don’t work for Fitbit, Samsung, Garmin or Apple which have all played a major role in the development of wearable technology over recent years.

Their research and development into biometric feedback devices continues and goodness only knows what our watches will be able to do in another five years. Hopefully they will still tell the time. Also, I am not the most technologically astute individual in the world so please don’t tune out if you think I’ll be talking about complicated ‘techy things’. I happily describe myself as old school.

There is no doubt the adoption of wearable technology across the globe has happened at a pace never seen before. Early devices could show us our step count, heart rate and calorie burn but this has progressed to similar functions seen on a modern mobile phone or insights into our sleep patterns and ECG type scans for heart rhythms. Pay enough and you can plot your walk, run or cycle routes via GPS and assess not just the distance covered but total ascent.

You may be wondering why you or a loved one may need such a fitness tracker and I understand they are not for everyone. At Healthy Options, we talk to our clients at length about habit formation and developing a new and healthier approach to physical activity.

Requesting a referral from a health professional or self referring to one of our programmes can be an excellent way of investing in a healthier future self. Investment does not always have to be financial but some kind of commitment to your future goals. An act or acquisition made today can have an outsized impact for many months or years to come.

Another example may be freeing up personal time to go walking every lunch break by blocking out your calendar and avoiding potential meetings. Some find it helpful to pay for a gym membership in full for the following year so they are committed to achieving good value for money which obviously should also benefit their fitness levels. Or perhaps we could invest in a new stationary bike so we can stay active even on those winter days when the weather does not tempt us outdoors for our regular walk.

Wearable technology may also be a great way to assess your current situation and track your progress as you adopt a new and healthier lifestyle. Even a dinosaur like me keeps a keen eye on total step count and calories burned daily.

One of the best insights available on modern activity trackers is their sleep analysis function. I know many clients who buy a new device are amazed at just how poor their sleep patterns are and can then take steps to improve their ‘shut eye’.

Average resting heart rate can also be a good indicator of cardiovascular fitness with a decrease in beats per minute highlighting the fact you are becoming a more efficient user of oxygen.

So with Christmas looming why not think about a fitness tracker as a potential present for yourself, or something you could buy for a family member or friend who could benefit from a daily reminder to get active.

Better still, if you and your partner or other family members have one you could foster a sense of friendly competition and share your progress.

A note of caution – fitness trackers are not recommended for everyone and if you have an unhealthy addictive approach to training or an eating disorder this type of daily feedback may not help your situation.

If you would like to combine fitness tracking with guided activity sessions, check out Healthy Options Thrive by visiting www.lornhealthyoptions.co.uk. Good luck with the Christmas shopping.

Rob Graham

Looking beyond the moment (October 20th 2022)

Decision making is a pivotal part of our day-to-day lives, whether it’s a simple choice of what to wear or a harder decision like leaving one job for another.

Decision making and breaking away from current habits and preferences can be challenging as a result of an emotional response known as the status quo bias. This refers to our tendency to stick to what we know instead of trying something new and different. We often view new possibilities as risky; they remove us from our comfort zone so, without realising it, we can become resistant to change.

Making multiple decisions over a prolonged period can be a significant drain on our will power and is often termed decision fatigue. Ever wondered why it’s harder to make that gym session in the evening compared to earlier in the day?

Decision fatigue can also mean we have a harder time saying no to things like junk food, binge watching TV or other poor behaviours. We also have a harder time saying yes to things that are beneficial but upset the status quo. We often carry on regardless because it’s the easiest thing to do.

We also make decisions based on the present moment and how it will make us feel right now. Proactive decisions may require us to look beyond the moment at long-term gains and not the immediate reward. Poor food choices are a great example as we know that a slice of chocolate cake right now will taste great regardless of the affect on our waistline further down the line. A smoker may opt for the immediate hit of nicotine weighed up against the potential future threat of lung disease.

The human brain is an amazing machine but we are prone to choosing the path of least resistance. This can be turned to our advantage to help us make healthier decisions. A healthier meal is a lot easier to make if you have planned your meals ahead of time and bought in the necessary ingredients. Leftovers could be stored and perhaps used at a time when you have little time for cooking instead of grabbing fast food on the run.

Perhaps your walking kit and shoes could be left out the night before an early morning hike, so when you wake you only need to put it on and get out the door.

Simple strategies like this can vastly increase the likelihood of our desired behaviours being carried out. The same approach can be turned to any aspect of health and wellbeing such as sleep hygiene, further education or making time for mindfulness.

What could you do to make your desired behaviour more likely when the decision point arrives? Essentially, how can you make it easy?

Feelings of immediate gratification can also be used to our advantage. Exercising in groups or with a close friend can boost our motivation and enthusiasm far more than if the task is a solitary one.

Something as simple as tracking your progress on a calendar can also be a powerful visual reminder of your progress. This is especially true if we chalk off our successes immediately afterwards so it becomes linked with a positive outcome. Positive decisions made early in your day will often lead to further beneficial choices, whereas a poor start can snowball and compound your problems.

Sticking to what you know sounds safe, but not if repeated behaviours are taking you further from the identity you crave. Moving away from the comfort zone and trying a few new things is the beginning of behaviour change. Doing something small is better than nothing at all.

If you could benefit from guidance on how to turn around some of your poorer health choices, visit www.lornhealthyoptions.co.uk and self refer to our Thrive programme.

Rob Graham

Running on empty (October 6th 2022)

The pressures of work, home life, relationships and financial worries can elevate our stress levels and, just like a used battery, our energy levels can run out.

This can lead to illness or leave you irritable and no fun to be around. Insignificant things like not having your favourite coffee available can derail your entire morning- it has been known in the Healthy Options office! Productivity can suffer, despite feeling that all we do is work. In short, you are running on empty.

One sign you may be burning the candle at both ends is impaired concentration levels. When you are spinning too many plates, we struggle to focus on anything for a prolonged period. You might find you forget things, make irrational decisions or have complete memory loss.

We often look for solutions in the wrong places. Alcohol is a commonly used remedy for a tough day but this can further compound the issue leading to fragmented sleep and a hangover. We all know the feeling of the morning after the night before, even if we were not partying until the early hours. The lingering effects of alcohol blunts focus and reduces attention span.

Another option may be comfort eating. When the brain is bombarded with negative emotions we often look to food which will make us feel better in the short term. Cakes, chocolate, sweets, puddings, crisps and takeaway foods can all produce a temporary feeling of satisfaction and contentment, but we all know the long-term outcome of this strategy which leads to weight gain and low self-esteem.

If any of these coping mechanisms sound familiar, it may be time to hit the reset button?

The best way to de-stress is to eradicate the source of the stress itself but we know that in today’s challenging world this can be easier said than done. So what about alternative coping mechanisms to quell the impact on our overworked grey matter? Here are five of the best.

Physical activity: It might sound counter-intuitive, but one of the best ways to boost your energy levels is to expend some, either with a formal workout or through an active hobby such as gardening. Regular activity is a great distraction technique allowing you to focus on movement patterns and breathing which can clear your mind and minimize the stressful effects of the daily grind.

Discover nature: Try to spend more time in natural surroundings. Green spaces have a therapeutic effect on humans, boosting our mood and lowering stress hormones. We also know the chemical compounds released by trees can have a beneficial effect on our immune system. Breathe in fresh air and discover the amazing walks and locations Argyll has to offer.

Take a break from technology: The constant presence and pressure of technology in today’s world is compounding our stress levels. It may be impossible to completely avoid technology but try stepping away from it periodically. Prolonged periods away from the mobile phone or TV can help to reset and rediscover the joy of reading a book or reconnecting with friends and family face-to-face.

Meditation: This is the practice of allowing thoughts to come and go as you learn to recognise and release them without judgement. Studies show meditation can help shift your nervous system away from a fight or flight response to a more relaxed and contented state.

Nutrition: A balanced diet can support a healthy immune system and the repair of damaged cells. It provides the nutrients needed to cope with stressful events with research pointing to the intake of polyunsaturated fats, including omega-3 fatty acids, and vegetables as an effective way to regulate cortisol levels. It can become easy to rely on fast foods when we are running on empty, so a little planning can go a long way to providing a healthy option when time is limited.

For more guidance and advice on a healthier lifestyle, self-refer to Healthy Options Thrive at www.lornhealthyoptions.co.uk.

Ian Milarvie

Grow your own way (September 22nd 2022)

Something we hear a lot when working with our clients at Healthy Options is how their own health problems have also affected their older relatives.

Issues including heart disease, obesity and diabetes often run in families, alongside more debatable links such as ‘both my parents had a sweet tooth therefore I had no chance’.

We know this to be the case in terms of how likely certain health conditions are to occur in those we pass our genes on to but, in most cases, it is important to recognise the eventual outcomes are not inevitable. We may be predisposed to specific health problems due to our DNA, but it is our daily activities and general lifestyle that make the difference. For most, it is not a pre-scripted outcome.

I once worked with a specialist cardiac nurse in Newcastle upon Tyne who said: ‘It’s a bit like playing the game of poker. You have no control over the cards you are dealt. In terms of their gene profile, some will receive a good hand and some a bad hand, but like in the game of poker you can still lose with a good hand but also win with a bad one. It’s all about how you play the game.’

We can’t always use our family history as a reason for poor lifestyle choices.

Research across the globe points to the fact those who create healthier environments for themselves by increasing their activity rate, eating a healthy diet, lowering stress levels, adopting a positive outlook, getting enough sleep and engaging in long lasting and meaningful relationships tend to live longer and live stronger.

Can we enhance our living space so it becomes light, airy and de-cluttered? What is your activity rate like? Or perhaps a better question to ask would be ‘how long do I sit during an average day?’. Could you walk instead of making a short car journey; park further away from your destination or get off the bus a stop early?

How is your mental outlook? Are you a half full or half empty kind of person? Could you spend more time in green spaces, engage with our amazing natural surroundings and reap the benefits of a more positive mindset?

We know those who enter retirement with a positive approach in terms of what may be possible in later life tend to live longer and enjoy the experience a lot more than those who feel an oncoming inevitable decline.

Are you getting enough sleep? Remember, we need to aim for seven to eight hours per night and no-one ‘gets away with’ having less regardless of how often we are told about the sleeping habits of Winston Churchill and Margaret Thatcher.

And what about your social life? One thing that definitely resides in our DNA is a need to engage with others. It is the reason why we have taken over the world and are capable of amazing things when we put our mind to it. Technology was our saviour during the pandemic and many of us maintained relationships through virtual friendships but it is not the same and does not produce the same levels of positivity as a good face-to-face encounter.

Health and wellbeing is rarely about tackling one single issue and gaps in the jigsaw can leave us not quite seeing or enjoying the whole picture. Health trajectories are rarely mapped out like a kind of birthright lottery. Genetics load the gun, but a poor lifestyle will pull the trigger.

If you feel a few pieces of your health jigsaw are missing, why not self refer to Healthy Options Thrive at www.lornhealthyoptions.co.uk and allow our highly trained team to complete the picture.

Rob Graham

Train your defences (September 8th 2022)

Our immune system is a complex network of specialist cells and proteins that defend our body from infection.

Many of us are now better informed about our immune response after several vaccinations and boosters against Covid 19 following an anxious wait during lockdown to see if they would be effective. But, obviously, our immune system fights more than Covid 19 and all infections that are fought and defeated are recorded so should they attack us again our defences can be organised much quicker.

With autumn and winter just around the corner we will soon have shorter days and damper, colder conditions. These factors can have a direct impact on our immune system with less UV light resulting in lower vitamin D levels and a compromised immune response. Colder conditions also force more people indoors into unventilated and dry air conditions – perfect environments for spreading respiratory tract infections.

Warmer and more humid conditions with higher UV levels are often our ally when killing off nasty bugs and this, combined with better ventilated homes and more time spent outdoors, usually results in a drop in infectious disease during the summer.

Infections to the human body are also linked with poor diet, psychological stress, insufficient sleep, travel and pathogen exposure at social gatherings. So is there anything we can do to get less sick?

We know regular moderate exercise has proven benefits in relation to our immune response. Research points to a 43 per cent reduction in upper respiratory tract infections in those who are active for just 20 minutes a day, five days per week.

That could be two 10 minute walks, not a huge ask for the benefits enjoyed. Regular exercise has a anti-inflammatory effect which helps combat the symptoms of any bugs that sneak through our defensive perimeter. As with many aspects of the human body, our immune response suffers a certain degree of dysfunction as we age but this is significantly reduced in those who stay active through their later years.

Regular moderate intensity aerobic exercise such as walking, cycling and swimming are great ways to achieve the recommended 150 minutes per week and the associated improvements to our immunity. This can be spread out as 20 to 25 minutes per day and, as ever, we should look to incorporate some strength training too.

It should be noted high levels of more intensive exercise with prolonged duration can have a damaging effect on our immune system so there is definitely a sweet spot in terms of what is beneficial and what may push the body too far.

This is rarely a problem Healthy Options’ form of exercise prescription. Not many of our clients will take on marathons or Tour de France style cycle rides so it is only a concern for a very small percentage of the population.

We are often told – or sold – about foods that are good for your immune system. While it is true some foods have a lot of vitamin C, D or zinc within them which can promote a healthy immune system, a balanced diet should be sufficient. If you take any vitamin or mineral supplements it is important to remember they are not replacements and it is always worth checking with your GP or pharmacist if they are recommended.

Let’s not forget the importance of regular and sufficient sleep patterns as this further enhances your immune function. Those who are sleep deprived display a reduction in immune response time and are more likely to become sick and suffer worse symptoms.

If you do become ill, this is the one time to stop training for a while and allow the body time and energy to fight off the infection. We are all now well versed in how to limit the chance of spreading infection and this is obviously a time to employ everything we have learnt and practised over the last few years.

If you would like to benefit from more guided exercise and health and wellbeing advice check out our website at www.lornhealthyoptions.co.uk and self-refer to our Thrive programme.

Cameron Johnson

Resistance is not futile (August 25th 2022)

Did you know that the WHO (World Health Organization) has updated its’ physical activity recommendations?

These recommendations now include two or more days of strength training each week in addition to 150-300 minutes of moderate physical activity.

Strength training can aid with weight loss, increase metabolism and enhance quality of life by maintaining our ability to carry out the activities of daily life. Strength training can also help with balance, agility and postural stability reducing the risk of a fall as we age.

So what is strength training? Many may mistake it as serious body building but we aren’t really talking about the domain of pumped up muscles, fake tan and posing in the mirror – unless that’s your thing? Strength training involves placing a force or resistance against the body’s muscle tissue and skeletal system which in turn adapts by increasing bone density and tissue strength. Resistance can come in the form of your own bodyweight, dumbbells, weights machines, resistance bands or even through active hobbies such as gardening.

So why is maintaining or increasing muscle mass so important as we age? The average 30-year-old will lose about one per cent of his or her lean tissue per year and by the age of 70 they will have lost a quarter of their muscle mass. Therefore a focus on aerobic exercise alone will undoubtedly improve our cardiovascular system and ability to transport oxygen, but may leave us with muscle weakness and bones more prone to fracture.

The addition of targeted strength training improves our functional capacity and plays a key role in injury prevention. Stronger muscles, tendons and ligaments will reduce potential injuries and enhance joint stability and efficiency which can be a real game changer for those suffering with arthritis.

Strength training can also improve co-ordination, balance and proprioception (your awareness of where your body is in space) which can reduce the risk of a fall. Should a fall occur, stronger and faster acting upper limbs will hopefully take the brunt of the impact. A sprained wrist is nowhere near as damaging as a fractured hip or skull. More muscle also means more heat and more heat means more responsive and faster acting lean tissue. This can be the difference between correcting a trip or ending up on the ground.

So how could you get started? Why not try using your own bodyweight as resistance or grab a few make shift dumbbell’s in the form of a few cans of beans or bottles of water. Here are a few basic movement patterns that can be done at home.

Squat/Knee Bend – getting in and out of a chair (a stable chair acts as a good safety net should the legs not be able to drive you back up). This will work the muscles on the front and rear of the thigh along with the bottom which is a large and powerful muscle.

Wall Press Ups – The same action as a normal press up but done while standing with the hands around shoulder height on a wall. Important that we keep the back straight throughout and slowly bring the forehead to the wall. This works the chest muscles and those in the rear of the arm.

Calf Raise – While waiting for the kettle to boil we could stand with the feet parallel to each other around shoulder width apart and slowly lift up onto our tip toes. This is best done while using a chair or kitchen worktop for stability and stay away from that boiling kettle.

Bicep curl – Take two cans of beans and while holding them with the palms faced forward (arms extended down to the waist region) and elbows tucked to the side of the body bring them slowly up towards the shoulders before lowering under control. This works the muscle on the front of the upper arm and will improve grip strength.

Obviously there are many other important exercises which we can carry out either at home or within a gym or leisure centre and if you would appreciate some further guidance Healthy Options offer a self-referral programme called Thrive. You can self refer by visiting www.lornhealthyoptions.co.uk and click on the THRIVE logo on the home page.

It’s never too late to pump a little iron…..or perhaps a tin of beans.

Ian Milarvie

Retire with purpose (August 11th 2022)

I’m not ready to retire yet so can’t talk from personal experience but having coached so many people of retirement age I’ve noticed a range of stages they appear to move through.

As we are all living longer these days, primarily due to medical advances, we are likely to spend around a third of our life in retirement. So perhaps it would be worth putting some thought to how we plan to navigate this period or re-evaluate our approach if already there.

Retirement is a key stage in anyone’s life and importantly it can signal a huge decrease in our general activity levels, despite the extra time afforded to us. Other key times which influence our activity levels include leaving school and starting our first job when perhaps sport and exercise take more of a back seat to earning money and enjoying spending it with friends.

In retirement, many become ultra-focussed on financial concerns, their estate and old age care and this will only increase with the current cost of living crisis.

How can we make retirement more interesting and fulfilling? Perhaps understanding the various stages we are likely to experience could help us formulate a plan and avoid some of the pit falls.

The first stage is the holiday or ‘freedom’ stage which may last up to about a year. This stage may start with some breaks away, lots of free time, longer lie in’s, staying up later and poorer food choices. This can initially seem like a fantastic change from the structured and regimented world of work and shift patterns but often deteriorates to a complete lack of organisation and routine. This can eventually lead to boredom and the question ‘Is this it?’.

The next stage can be a struggle as we begin to experience a sense of loss and feel a little lost. Only now do many realise our career and daily responsibilities provided a huge element of our identity and self worth. It also provided daily interaction with others, nurturing important and supportive relationships which can inevitably diminish when we stop visiting the workplace.

This can also lead to a feeling where our purpose in life has been stripped away and any sense of power to sculpt one’s future is compromised. Throw this all in the mix and it is easy to see how this stage can be a traumatic time for those who don’t see it coming.

I often meet clients who have experienced a physical and mental decline during this period. So many people leave work without a hobby, interest or a cause to focus their attention and provide purpose. This can lead to feelings of fear, anxiety, depression and lack of self efficacy.

Next comes a stage of trial and error based around how we can make life meaningful again by contributing to our community, volunteering, adopting new hobbies and interests or caring more for friends, family or pets. We know caring for a new pet can transform the lives of those who feel isolated and lack a daily purpose or cause.

Grandparenting duties have an amazing effect when the elderly mix more with children, especially when they can pass on the benefit of their life experience and story telling.

Your new ideas may not work out the way you wanted. The key is to try new activities and experiment and in time you will find the things that get you out of bed.

Finally, with a bit of luck, you will enter a new stage of retirement with more happiness and purpose. It won’t all be roses, but it is never too late to re-invent yourself and re-wire the brain to take on fresh challenges and thrive.

At Healthy Options we are incredibly lucky to see it first hand every day we spend with clients. Their transformations are incredible and inspiring to our team.

Wouldn’t it be nice to exit the stage of feeling a little lost or avoid it altogether with a shift in mindset and a little planning? I’m not naïve to the fact finances play a huge role in what may be possible in retirement but there are low cost groups and clubs all around us in Oban and the surrounding area and a walk in our stunning landscape costs nothing.

If you have been deliberating over staring a new hobby, attending a new club or asking for a referral to Healthy Options please don’t wait. Life is not a rehearsal, we only get chance. If you think we could help, we would love to see you. You can see more about what we do and self refer at lornhealthyoptions.co.uk.

Retirement is about stopping working, not stopping living. Squeeze out all the joy possible, you have earned it.

Rob Graham

The heat is on…for now (July 28th 2022)

At the time of writing, we are about to experience our warmest day of the year with temperatures in the south of England expected to exceed 40 degrees centigrade.

I appreciate that by the time this piece is published the west coast could be feeling autumnal again, but here’s hoping we may finally get something resembling a summer after a wet and windy spell.

Higher temperatures will see many flocking outdoors and can be a trigger to start a bit more activity, whether that be sorting out the garden or lifting the bike down off the pegs in the garage and feeling the wind in your face again. This would be music to my ears, but we need to be a little careful about how we manage our activity during hotter periods in summer.

One of the most pressing concerns will be hydration, as when active in hot conditions we lose a lot more water through perspiration. This evolutionary adaptation gives us a real advantage over many of our furry friends who have to pant to reduce body temperature. Please look out for them too.

We constantly lose water from our sweat glands but, under most conditions, we are not aware as it evaporates immediately takeing away heat. During physical activity, sweat is produced at a higher rate and becomes more obvious, coating the skin with a layer of fluid containing water and electrolytes.

We need to stay on top of our water loss and should be consuming around two to three times more water as normal. The body can only absorb a certain amount of water at any one time so the key to effective hydration is little and often, especially if undertaking lengthy periods of activity in the sun, such as a long walk.

It is also important we replace lost electrolytes through intake of fruit and vegetables, with a little more emphasis on the vegetables if trying to lose weight.

The other major concern is skin protection, so don’t forget the sunscreen.

We can further improve our protection through appropriate loose fitting clothing and a hat, especially if we are out at the hottest time of the day.

Be sensible about when you are most active. Perhaps you could shift your normal walk time to earlier or later in the day to avoid the top temperatures around midday? My advice would be to go earlier as high temperatures can easily lead to feelings of lethargy and fatigue by the time afternoon comes around.

You could take your activity indoors and potentially remove the challenge of hotter temperatures completely. The gym may not be your immediate thought when it comes to a nice summer day, but it can be a welcome break from the sun in a safe and fully air conditioned unit.

Sleeping in hotter conditions can be challenging and with sleep deprivation your activity levels will undoubtedly suffer.

It may sound counter intuitive but if it is hotter outside than in, keep windows and curtains closed during the day and perhaps only open them up in the evening to reduce the bedroom temperature. A bedroom fan can supply air flow and take iced water to bed with you as you may well waken in the middle of the night with a dry throat.

Try not to take in too much water at once though as that may waken you to go to the loo.

So many heat related problems can be avoided with a little planning, so let’s ensure we take sensible precautions and make sure we don’t become another statistic that places unnecessary pressure on an already stressed ambulance service and NHS. The tan is not worth it. Please keep an eye on vulnerable family, friends and neighbours. Undoubtedly, it won’t be too long before the duffle coats are back out.

Rob Graham

Escaping the pain Part 1: It’s not just skin deep (July 7th 2022)

Pain is a very complex and emotional subject.

Excruciating pain for one person may be mild discomfort for another, and these perceptions can change depending on the situation and context.

Pain is a protective measure, your body’s way of signalling danger. When you touch a hot pan you’ll instinctively pull your hand away avoiding further harm. When you stub your toe you’ll automatically stop putting weight on that foot to alleviate the discomfort.

These examples prevent further immediate tissue or joint damage and illustrate why we actually need pain, but in both these cases the pain is limited and temporary. Acute pain normally resolves on its own and simply requires some activity modification. For example, if you feel a twinge in your back while training one day, in most cases you only need some rest from that activity to let the area recover.

When pain is longer lasting it can significantly affect our daily lives and distress us to the point where we’ll try just about anything to make it stop.

This chronic or persistent pain will last for three months or more despite medication and treatment. We all know the difference between the pain of bashing your elbow versus a nagging back ache that just won’t go away.

One interesting thing about acute pain is how the central nervous system processes the feedback in different scenarios. If you are on a run with your favourite playlist playing in your ears and focused on your breathing, you may brush against a sharp object and sustain a relatively deep cut which may go unnoticed until you finish or notice the blood on your leg. Alternatively, a shallow paper cut at your desk can cause intense pain immediately.

Pain is a message delivered to you from your central nervous system, and it’s a message that can be altered by many different factors. The duration of time experiencing the pain, current situation and mental health, personal history and life stressors can all significantly vary the sensitivity of that message.

Chronic pain, defined as that lasting more than 12 weeks, is complex and without simple solutions. This is a common reality for millions of people worldwide living with a variety of joint and muscular pain. In many cases this leads to years of problems despite many forms of treatment.

The 12-week definition is based on normal wound healing and, theoretically, by the end of that cycle pain should end. Unfortunately, this regular process of pain resolution is not cut and dry for a lot of us. It is a common scenario for pain to last longer than this course, even when x-rays and other scans point to the tissue being fully healed. This can become more than a little frustrating for those experiencing pain despite the medical profession declaring that they should be fully healed.

This long term pain is a response to a perceived danger which may well have recovered, but our nervous system still perceives the issue as unresolved. Thanks to brain imaging we now understand more about how pain is processed and why it becomes chronic.

Studies have shown that pain is not a pure physical experience as once believed. Today, scientists view pain through what’s called a ‘biopsychosocial’ lens. Pain is viewed as multidimensional, a dynamic interaction between physiological and social factors that reciprocally influence each other.

Put simply, pain is not just the result of an injury or infection but an experience that’s reflective of what’s going on in your body, mind and environment. All of these factors matter and they all influence our experience of pain.

So that begs the question, should we keep reaching for pain killing drugs for weeks, months or even years, or could there be other more effective ways to escape the pain?

Next week we will try to shed a little light on other possibilities which don’t involve a trip to the pharmacy.

Ian Milarvie

The brain is the most complex structure known to humankind (June 30th 2022)

The prefrontal cortex is directly behind your forehead and is essential for decision making, maintaining focus and the development of your personality.

The temporal lobes are just behind your ears. Deep within the temporal lobe is a structure critical to your long-term memory of facts and events. That structure is called the hippocampus, which is a basically a built-in memory stick.

Exercise is one of the most transformative things you can do for your brain and it has an immediate effect.

A single workout in the gym, a fitness class or brisk walk will increase levels of neurotransmitters like dopamine and serotonin. These feel-good chemicals can help to lift your mood and have a calming effect on the nervous system. A single spell of exercise has also been shown to have further positive effects on the brain such as improved reaction times, greater stability and improved focus.

Therefore, long-term and regular exercise can have a profound impact on our mood, mental outlook, self-esteem and self-efficacy. There is a significant correlation between exercise and reduced levels of anxiety, stress and depression.

Exercise changes the brain’s anatomy, physiology and function. Within the hippocampus, exercise produces new brain cells increasing its volume and resultant long-term memory capacity.

We can view the brain as a muscle that requires regular work outs and the more physical activity you complete, the larger and more efficient your hippocampus and prefrontal cortex become.

You may be wondering why we are focusing on these two key areas of the brain.

The hippocampus and the prefrontal cortex are the two parts of the brain most susceptible to neurodegenerative diseases and normal cognitive decline as we age. Increased levels of physical activity will ultimately help you build a stronger, efficient and more resilient control centre and protect against the damaging and far-reaching effects of dementia and Alzheimer’s disease.

What is the minimum amount of physical activity we need to do to get these big brain benefits? The good news is you don’t need to be an athlete with government guidelines recommending a minimum of 150 minutes of moderate exercise each week. This can be split up into just over 20 minutes per day and this moderate exercise can be anything from a formal gym session or exercise class to a brisk walk, cycle or gardening.

If you or someone you know is interested in getting fitter and improving their brain function check out our website at www.lornhealthyoptions.co.uk and self-refer to our Thrive programme. It may just be the smartest decision you make this year.

Cameron Johnson

Falling into inactivity? (May 26th 2022)

At Healthy Options it is always an immense pleasure to work with clients who thought that exercising in a gym, exercise class or even at home was beyond them, yet find themselves enjoying the benefits of becoming active again.

There are many advantages to maintaining fitness levels as we age but one of the main reasons is the prevention of falls. Research shows that one of the main factors increasing falls risk is the loss of lean muscle tissue.

For most of us this is a natural process with estimates pointing to a 3-5 per cent loss of lean tissue each decade after the age of 30. Unfortunately this process gains momentum after the age of 75.

Less muscle results in diminished strength, power and mobility all of which increase the risk of a fall. The fact that we are not moving as much and not load bearing through the skeleton results in a loss of bone density which increases the likelihood of a fracture.

Less muscle also means less heat within the body and less heat results in slower movement which may be the difference between taking a corrective step to mitigate a trip or finding yourself on the ground.

In Scotland in 2018/19, there were 37,585 emergency admissions to hospital because of a fall which accounted for around 6 per cent of all emergency admissions. Around six out of every 10 falls occurred in the 65 years and over age group. We observe a strong relationship between a person’s age and the likelihood of being admitted to hospital because of a fall.

Those aged 65 and over are almost seven times more likely to have an emergency admission compared to those aged under 65. Since the pandemic these figures have worsened within the UK with an estimated cost to the NHS of over £4.4 billion per year, but there are wider human costs from a fall such as a significant loss in confidence due to the fear of another event and the subsequent loss of independence. Therefore, those most at risk will stay in more, moving less and you can see where this story goes.

Thankfully our risk of a fall can be reduced significantly by staying active in later life and this doesn’t mean taking part in triathlons. A regular walk has proven benefits for falls prevention and within the home we can introduce some simple exercises throughout the day to maintain our leg strength.

What about some sit to stands while watching your favourite TV programme to work the thigh, rear of the leg and bum? Yes the bum is a large strong muscle but it’s a little lazy so give it a squeeze and hold it for a few seconds when you reach the top of the movement (your own bum mind!).

Heel raises (standing up on your tiptoes and then lowering) can be done while waiting for the kettle to boil, just make sure you have a means of stabilising yourself nearby such as a kitchen work top. This works your calf muscle and again a little hold for a few seconds at the top of the movement will help.

Finally, what about pulling your toes towards your shin while having lunch which works the tissue responsible for elevating the front of your foot as you take a step forward. In addition time spent in the garden is just like an outdoor gym and will do wonders for maintaining muscle tissue, bone density and reducing falls risk into later life.

So the overall message is stay active to stay upright, but if you are worried about your balance or have suffered a fall or a near miss recently please don’t suffer in silence and talk to your GP. A referral to Healthy Options may just be the way forward and the first step to becoming quite literally…a better balanced individual.

Ian Milarvie

Walk the pain away (May 12th 2022)

Musculoskeletal pain is a leading global health problem with one in every three people worldwide living with a condition characterised by pain or disability.

This can lead to reduced mobility and quality of life along with an increase in obesity and economic burden to the individual, businesses and the NHS.

Just recently the NHS put out another plea to those suffering with long term arthritic pain to increase their activity rates, reduce body weight and reduce the use of pain killing drugs whose use can become ineffective and potentially damaging and addictive with time.

Our skeletal structure is not designed to carry additional body fat with every additional kilogram of weight gain causing a three fold increase in force through the joints in our legs. This can lead to young and overweight individuals exhibiting the same kind of wear and tear we would expect to see in much older folk.

In fact wear and tear is not really the right term. We should think more of wear and repair but this can be problematic. As our joints begin to break down our body initiates an inflammatory response in a bid to replace lost cartilage and this additional bone production can lead to mis-shaped and very painful joints.

But there is hope for those suffering with chronic pain via the ‘medicine of movement’ and I don’t mean long distance events or high intensity gym work.

Research points to a substantial reductions in pain perception through regular moderate cardiovascular activity and this does not require the acquisition of a new bike or gym membership.

All of us will have access to somewhere where we can walk and it turns out that walking regular short distances will go a long way to improving joint function, combat obesity and dial down the pain response we experience from arthritic joints. An improvement in mobility can enhance our feelings of independence and quality of life and reduce the need for professional or family care.

At Healthy Options we are very aware of the benefits of a good walk not just from a physical point of view but also in terms of the mental health improvements we gain from time in natural environments or time spent in the company of others.

We run a well attended weekly ‘Rewild Walk’ where we take clients to local nature reserves, forest parks and coastal regions where many discover that their perception of what they can achieve physically was mis-guided through the confidence sapping effect of long term joint pain.

‘Our natural response to an aching joint is not to move it but unfortunately this only makes the problem much worse and the lack of activity is usually accompanied by more weight gain. You can see where this ends up?

Not everyone can complete a three mile walk though and so we are very happy to announce a new addition to our activity programme in the form of ‘The Wee Wander’ which will start soon and cater for those who are keen to get outside but would feel more comfortable with a short flat walk in the company of those with similar ability levels.

In this amazing part of the world we don’t need to venture far from our home to experience amazing scenery and wildlife so whether you come to Healthy Options or not please get out there and perhaps you could just walk yourself to a healthier place?

Rob Graham

Will your five-a-day aid weight loss? (April 21st 2022)

One of the most common pieces of weight loss advice is to ensure that we are getting our five-a-day with reference to our daily intake of fruits and vegetables.

There is no doubt that these foods are a healthy choice and most nutritional guidelines focus on increasing the intake of fruit and vegetables in our diet. However logic would tell us that if we merely add additional food to our current diet then we may not achieve the desired outcome. Eat more food to lose weight? Really?

Most common nutritional advice fails to point out that although fruit and vegetables are undeniably good for us when it comes to weight reduction they should replace some of the unhealthy foods which already form part of our diet.

Fruits and vegetables contain important micronutrients, vitamins, water and fibre but their increased intake should displace unhealthy foods which is not often the message provided.

We often assume that the high fibre content of fruit and vegetables will make us feel fuller quicker and this will prevent us consuming as much high calorie food. Unfortunately research points to the fact that this is not the case and increased intake of fruit and vegetables is not causing the desired weight loss.

To make things worse, the last 10 years has also seen an explosion in the use of blenders and smoothie makers. You can barely turn on the shopping channels without having one pushed your way along with a host of tasty recipes.

The problem lies in the fact that many believe that by producing a smoothie containing multiple fruits they are making a healthy choice. Smoothie recipes containing more vegetable matter, protein and less fruit can be a nutritious alternative to a planned meal but most of us prefer a sweeter drink and so increase the fruit content.

By doing so we could be adding a huge amount of calories to our normal daily intake in the belief that we are doing the right thing. Worse still juicers will leave you with all the calories while leaving the fibre behind.

We know that these drinks are often added to an already poor diet to make us feel better about what we are putting in our body. To put it simply you cannot eat more and hope to weigh less even if what you are adding is fruit and vegetables.

So should we eat more fruit and vegetables? Absolutely, yes! But only if they are replacing other unhealthy foods in your diet. Please replace, do not add.

Rob Graham

Breakfast – The most important meal of the day? (March 31st 2022)

Before I start, please don’t panic if you wake hungry and enjoy a regular healthy breakfast each morning.

If that is working for you, as it does for me, continue with this dietary habit.

What I want to do this week is shed a little light on advice that has been handed out by people like myself for years but may need a little re-set for some when it comes to weight loss.

Breakfast has long been ranked as the most important meal of the day by health and dietary specialists. By missing breakfast, the worry was we would be ravenously hungry for the rest of the day and overeat extra large meals and regular snacks.

There was also a worry metabolism would be suppressed if we missed breakfast, but both these concerns are not entirely backed by research.

There is considerable data to show eating breakfast does not influence the amount of calories consumed at lunch or dinner and there is little or no metabolic adaptation. Therefore some people could be forcing in additional calories in the morning when they are not hungry.

But won’t they run out of energy after fasting all night?

Our body is excellent at preparing us for the early part of the day. Just before we wake, our circadian rhythm kicks out a mix of growth hormone, cortisol and adrenaline along with a release of glucose into our blood stream from energy stored in the liver.

So when you wake up you are already fuelled up and ready for action, but maybe not ready to eat. Many people, like myself, are active first thing in the morning and I haven’t often felt low on fuel during my morning cycle ride on Mull. Breakfast before the activity would not be good news in terms of keeping the food in my stomach but I am really ready for my porridge as I travel across on the ferry to Oban each day.

It may be the timing of breakfast is not that important, but what you eat is critical.

The problem with breakfast time is that we are often in a hurry and stressed. Many parents will be trying to get food into children, so we opt for convenience, affordability and food that will not go off quickly.

Think about the breakfast cereal isle in supermarkets. The vast majority contain poor choices, high in sugar and often endorsed by influential sports stars. You can bet they don’t eat the stuff, but money talks.

Three quarters of our children eat high sugar cereals in the morning with other easy to prepare choices such as toast, bagels, pancakes and surgery yoghurts. The cheap refined carbohydrate is the breakfast king and big breakfast food companies know that trends set up in childhood will likely continue into adulthood.

So perhaps we should adopt a more common sense approach to breakfast.

If you are hungry when you wake up, have breakfast. If not, wait until you are. If you force yourself to eat then feel hungry again soon afterwards, don’t force the food in first thing. If you are active in the morning, have breakfast afterwards and try to avoid sugary options. Instead, opt for a high fibre breakfast which will allow a slow, steady entry of energy and nutrients into your system and make you feel fuller for longer.

If you are not hungry in the morning, missing or having a small breakfast is not the end of the world. Just be aware this does not give you the freedom to have doughnuts for a mid morning snack.

What we do know is those who start the day well in terms of activity and diet are more likely to make positive health choices in the following hours. As your body has gone to all the trouble of preparing you for action along with lighter mornings, could you start your day with a brisk walk and follow it up with a healthy breakfast when you are ready for it?

Breakfast may not be quite as important as we first thought, but morning is definitely the best time of the day.

Rob Graham

Snacks for weight loss, maybe not (March 17th, 2022)

For years, the weight loss industry has pushed the idea that snacks in between meals help weight loss.

This approach formed part of my weight loss advice until recently, but it is important to review scientific research and question if accepted principles need a re-think. So, eat more to lose weight? Maybe not for everyone.

Why would snacking potentially help people lose weight? The idea was that a snack in between meals would prevent a significant drop in blood sugar levels which could lead to eating larger amounts of calorie dense food at the next planned meal.

Research is showing this is not the case for those suffering with obesity as the additional calories consumed at the next planned meal do not exceed those attributed to the snack. The other problem is our choice of ‘snacks’ tend not to be the greatest food choices and sometimes what is advertised and marketed as a healthy choice is anything but.

Snacks containing considerable levels of refined carbohydrates can raise our insulin levels and leave them higher throughout the day.

Insulin has several main functions. It acts as the key which opens doors in muscle tissue allowing blood sugar to enter cells allowing excess energy to be converted to and stored as fat. Yes, insulin creates fat.

Regular consumption of carbohydrates will leave our insulin levels high for prolonged periods throughout the day and our body can become resistant to the effects of this important hormone. Provide the body with regular and high exposure to any drug and we develop resistance, whether that be insulin, antibiotics or some form of illegal drug.

In time you will need more of the drug to elicit the same response, so high insulin levels lead to insulin resistance and the result is more insulin being secreted from our pancreas. High insulin levels promote obesity and increase the risk of type 2 diabetes.

By not snacking, we provide our body with several periods during the day when our insulin levels will naturally drop which improves our sensitivity to the hormone. It also reduces our overall calorie intake.

So when Granny warned us not to snack between meals, she may have been on to something. It is okay to feel a little hungry several times a day and it may help tip the scales in your favour.

Does exercise improve this situation? We know regular activity has more benefits than I have room to tell you about here, but one of those important adaptations is an increased sensitivity to insulin. Tackling obesity requires us to look at a wide range of issues that are driving this condition in our modern world, but if your body weight has stagnated or been increasing slowly over time and regular snacks are part of your daily routine, you may want to try a different approach.

Rob Graham

The cold reality of falls risk (December 29th 2022)

Season to be jolly (December 15th 2022)

Walking in a winter wonderland (December 8th 2022)

Consistency over intensity (November 24th 2022)

Don’t fall back with the clocks (November 10th 2022)

Let’s mix it up (October 27th 2022)

The pursuit of happiness (October 13th 2022)

Hungry for Health? (September 29th 2022)

Take a deep breath before reading (September 15th 2022)

Don’t tell me about what you can’t do (September 1st 2022)

How do carbohydrates impact your health? (August 18th 2022)

Positive ageing (August 4th 2022)

Myths on sleep (July 21st 2022)

Escaping the pain Part 2: Addressing your condition (July 14th 2022)

Do you need to mix it up a little? (June 2nd 2022)

Could our children sleep themselves smarter? (May 19th 2022)

Why does it matter if you are suffering from loneliness? (May 5th 2022)

Do diet drinks really aid with weight loss? (April 7th 2022)

Could stress be causing your weight gain? (March 24th 2022)

Could you care less in 2023? (December 23rd 2022)

Walking in a winter wonderland (December 8th 2022)

The silent killer (December 1st 2022)

Get it back (November 17th 2022)

Fitness tracking for Christmas? (November 3rd 2022)

Looking beyond the moment (October 20th 2022)

Running on empty (October 6th 2022)

Grow your own way (September 22nd 2022)

Train your defences (September 8th 2022)

Resistance is not futile (August 25th 2022)

Retire with purpose (August 11th 2022)

The heat is on…for now (July 28th 2022)

Escaping the pain Part 1: It’s not just skin deep (July 7th 2022)

The brain is the most complex structure known to humankind (June 30th 2022)

Falling into inactivity? (May 26th 2022)

Walk the pain away (May 12th 2022)

Will your five-a-day aid weight loss? (April 21st 2022)

Breakfast – The most important meal of the day? (March 31st 2022)

Snacks for weight loss, maybe not (March 17th, 2022)

Lorn & Oban Healthy Options Ltd