Body Maintenance page- Sixty Plus Surfers

Protect Yourself From
Coughs, Colds And
Winter Ailments
by Melanie Flower, nutritionist and kinesiologist

Nothing makes as much difference to your health as a well functioning immune system, and we are now starting to understand the huge role that diet plays in keeping the immune system in top condition. And the good news is that there are many things you can do to protect yourself from some of the bugs that are prevalent in the winter months.

Protein
An intake of good quality protein is essential for the immune system to function properly and for the body to repair itself. Make sure you eat protein with every meal; poultry, fish, eggs, beans, lentils, nuts and seeds are all good sources. People often neglect to have protein with their breakfasts, so try to have some yoghurt, eggs, nuts or seeds with your breakfast in the morning. But go easy on protein from red meat because red meat is often high in fat, and this kind of fat can actually depress immune function.

Fruits & Vegetables
Of course all healthy diets contain lots of fruits and vegetables. Aim to eat a variety of different coloured fruits and vegetables, including green, orange, red, yellow and purple for a full spectrum of nutrients. Fruits and vegetables rich in beta carotene are especially helpful for boosting the immune system; studies have shown that this nutrient boosts immune defences against both bacterial and viral infections. Spinach, carrots, kale, and sweet potatoes are all excellent sources of beta carotene.

Essential Fatty Acids
The benefits of eating oily fish on the cardiovascular system are well known, but the omega-3 fatty acids found in fish also benefit the immune system too. The best sources of immune boosting fats are salmon, mackerel, trout and herring. It’s best to eat these fish fresh, but tinned fish also contain these omega-3 fats too. Aim for two portions of oily fish per week.

Water
Don't forget to keep hydrated during the winter months. Water is essential for every system in the body to work properly, and this certainly includes the immune system. If cold water is not very appealing at this time of year, try some herb or fruit teas to keep up your fluid intake. Or hot water with lemon and ginger is also a good idea.

Vitamin C
There is a raft of evidence showing that Vitamin C has a positive effect on the immune system – it really does work. But because we can’t always guarantee that the fruit and vegetables we eat contains good levels of vitamin C, it’s best to take a supplement in order to get the full benefits. Look for a supplement containing 500mg of Vitamin C and take this daily for added protection. If you feel you are coming down with a cold or flu, you can double this amount to help your body fight off the infection.

Zinc
Zinc is another nutrient that boosts the immune system. The immune system can start to naturally decline with age, and zinc has been found to rejuvenate an ageing immune system. Oysters are the richest food source of zinc, with crabmeat and liver close behind. Most meat and poultry are generally good sources too.

Probiotics
Probiotics are important to keep the immune system functioning well, but they will not cause a huge boost in energy as depicted in certain TV adverts! Around 70% of your immune system is in the intestines, and keeping this area healthy will have an effect all over your body. Include some natural, live yoghurt every day to keep your levels of good bacteria topped up.

Support your body
Getting a cold now and then is perfectly natural, but it is important to give your body time to rest and fight off the infection. Masking the symptoms with Lemsip or paracetamol, then dragging your body to work is not at all healthy and can end up weakening the immune system even more.

Body Maintenance

Cost Of Living Is Putting Pressure On Health

Cost is a barrier to exercise for a third of adults. However, many savvy Brits are now finding free ways of keeping fit

The rising cost of living is putting pressure on the health and wellbeing of 10.6 million Brits, according to new research from PruHealth, the insurer that rewards people for engaging in healthy behaviour. A staggering 60 per cent cannot afford the perceived added expenses associated with ‘being healthy’, suggesting many people believe they can’t afford to look after their general health and wellbeing in the current economic climate.

We all know the benefits of ‘healthy living’, but one in five Brits (22 per cent) feel they are not following diets that are as nutritionally balanced as they would like due to the rising cost of living. In the last 12 months alone food inflation has reached a record high of 13.7 per cent, and as many families come under increasing financial strain, nearly one in five parents (19 per cent) are now turning to cheaper, frozen and convenience food options, with one in eight (12 per cent) buying less fruit and veg than they used to. Two thirds (65 per cent) think that healthy foods are simply more expensive than other foods available.

And it’s not just our diets that are feeling the impact of tightened purse-strings with a third (32 per cent) of Brits also feeling that cost is a barrier to participating in exercise. A significant number (14 per cent) of UK adults say they cannot currently afford to take exercise classes or participate in paid-for sports activities, which can be frustrating at a time when the Olympics may be inspiring many to get more active.

However, despite the financial pressures of the current economic climate, holidays are still important to one in five Brits (21 per cent). It would seem that for some, by forsaking some of the day–to-day basics, they are still able to treat themselves and escape from the daily grind.

lady exercising

Furthermore, many savvy Brits (14 per cent) have found free ways of working out and taking regular exercise, and with a bit of shopping around there are also healthy produce options in the shops that have stabilised or come down in price in the past six months.

Katie Roswell, Marketing Director, PruHealth, said: “Our research shows that people’s buying habits are clearly beginning to change as food costs rise and inflation increases. The worry is that the progression from credit to health crunch may worsen as people reduce outgoings by buying less fruit and vegetables, and continue to believe that all exercise is expensive. “Although it’s a time of belt-tightening for many people, there are some ways of maintaining your health and wellbeing without breaking the bank. Looking out for deals on varieties of fruit and vegetables whose prices have dropped, and taking advantage of cheaper ways of exercising, such as using the local swimming pool or by getting off the bus a stop early, can all help."

Opportunity for savings on Eurostar tickets, Mark Warner Holidays and Cineworld with PruHealth: When it comes to looking after your health and wellbeing PruHealth believes that it pays to be healthy, and it’s only fair that people who look after themselves in their day-to-day lives should be rewarded. Policyholders will now also be able to reward themselves for making the effort to live a healthy lifestyle with the opportunity for subsidised rates at some of the UK’s leading lifestyle companies by engaging in PruHealth and PruProtect’s Vitality programme.

Vitality covers 5 areas – education, exercise, nutrition, screening and smoking cessation – and members can earn points by participating in healthy activities related to each area. By earning points, members can move up to different status levels (Bronze, Silver, Gold and Platinum) and could benefit financially for doing so. For Platinum members savings include up to 93 per cent off the cost of a return Eurostar™ ticket to Paris, up to 40 per cent off Mark Warner holidays and substantial discounts off Cineworld cinema tickets (available from Autumn 2008) and Polar Heart Rate Computers.

Details of the discounts available are outlined below:

Vitality Points Status	Cineworld Cinemas unlimited card (annual pass)	Eurostar™ return ticket to Paris, Lille, Brussels	Mark Warner discount on holidays
Bronze	£90	£75	5%
Silver	£60	£50	10%
Gold	£40	£25	20%
Platinum	£25	£10	40%

For full details log onto www.pruhealth.co.uk

Ten Facts You Should
Know About JJB Fitness

· JJB Fitness Clubs have set new standards in affordable fitness and were called the ‘Great success story of the last decade’ by the influential Mintel Report, in an independent review of the health and fitness market

· With over 50 clubs across the UK and Ireland, JJB Fitness clubs cover most of the UK from southernmost Kent to Inverness in the far north of Scotland.

· The equipment found in JJB Fitness club gyms is provided by market leaders in state of the art gym technology Technogym, official supplier to the Beijing Olympics, so you can be assured that you are training on the very best. JJB also provides innovative equipment such as Power Plate technology and Nautilus tread climbers.

· JJB Fitness Clubs also have a luxurious intimately lit swimming pool, with hot spas and fibre optic lit steam rooms, the perfect antidote to the British weather.

· JJB puts on over 3000 exercise classes a week, at no extra cost in fully air conditioned Reebok dance studios.

· Membership of one JJB Fitness Club gives complimentary membership to all 53 clubs. With other fitness chains, this is type of freedom is often not included in the monthly membership cost.

· Unlike other gyms, JJB Fitness does not tie members into a 12 month contract. JJB Fitness understands that members’ personal circumstances change and as a result one calendar month’s written notice is all that is required to leave a JJB Fitness Club. Other chains ask for a punitive three months cancellation period.

· As a member of JJB Fitness Clubs, all members are entitled to a ten per cent discount at any JJB Sports store nationwide. The UK’s number one sports retailer offers top products from leading brands such as Nike, Adidas, Champion, Reebok.

· JJB Fitness seniors’ membership must be the bargain of the decade. It is equivalent to just 67p a day for the swimming pool and all other facilities.

· JJB Fitness also caters for students offering reduced membership fees, no joining fees and ability to ‘freeze’ their membership for free!

· In 25 of the Fitness Clubs, oriental style Ki Studios offer lifestyle classes such as Yoga and Pilates at no extra charge.

New pool at a JJB Fitness Clu

To find your nearest JJB Fitness Club log onto www.jjbfitness.co.uk

New DVT Risk Revealed:
Preventative product from Queen's Award winner

New research claims that those who suffer from migraines are more likely to develop deep vein thrombosis (DVT), widening the list of those at risk who should wear a compression garment when travelling and remaining stationary for long periods of time.

People can protect themselves against DVT by using correctly fitted compression hosiery. Activa Healthcare, Queen's Award winner for Innovation offers The Activa Unisex Sock (Class 1) to prevent blood clots from forming by applying a gentle graduated massaging effect on the ankle and calf. This improves
circulation by assisting the body's own natural mechanism of returning blood back to the heart.

Made from unique natural wood fibres from sustainable forests, which are woven to produce a soft, silky texture, The Unisex Sock allows people to travel in comfort and style. It has been developed with the latest knitting technologies to produce almost seamless transitions between, toe, heel and welt to reduce friction and improve comfort; revolutionising people's perception of compression socks.

Although very few DVTs present life threatening complications, some will cause damage to the deep veins, leaving the legs at a higher risk of long term venous problems such as varicose veins and leg ulcers, and more susceptible to another DVT.

You are also at risk of DVT if:
- You are over 40
- You smoke, are very tall, very small or obese
- You have any previous or current leg swelling
- You have a recent minor leg injury
- You have extensive varicose veins
- You are pregnant
- You take any hormone medication (Pill, HRT)
- You have suffered a DVT before
- You have suffered a stroke, or have had recent major surgery

For the Activa Class I Unisex Sock to have the desired effect, people should be measured by a trained pharmacist to ensure they are wearing the right size and therefore getting the right compression level (Class I which is 14-17 mmHg). Activa Unisex Socks are available only from pharmacies, and Activa, in conjunction with the National Pharmaceutical Society (NPA), trains pharmacists in the fitting of compression hosiery.

For more information please ring Activa Healthcare on 08450 606 707 or visit
www.activahealthcare.co.uk