Author Archives: Leanne Rose

June 6, 2022

HOW TO IMPROVE YOUR GUT HEALTH FOR WEIGHT LOSS.

Struggling to lose weight? It may be time to think about your gut health. There’s a growing amount of research revealing the importance of your gut health when it comes to weight loss. Here’s a look at the role your microbes play in weight management.

What is the gut microbiome?

Did you know that you have around 400 bacterial species and an estimated 100 trillion microbes in your gut? Known as the gut microbiome, its composition and diversity can have a profound effect on your health.

Not only does your gut health and microbiome regulate your metabolism and help you absorb nutrients from food, it can also influence whether you are lean or obese and how well you respond to weight-loss programmes.

Your microbiome performs a number of important roles when it comes to metabolic health. This includes how much energy your body absorbs from food, your appetite and satiety. It also has a role in the production of certain vitamins and short-chain fatty acids.

The first few years of your life are particularly important for shaping your gut. However, research has shown that the composition of your gut microbiome can alter through dietary and lifestyle changes.

Can your gut health influence weight loss?

It has been known for a while that the composition of the microbiome between obese and lean people is different. New research reveals that the health and composition of your gut microbiome may influence your weight loss ability.

It appears that certain bacteria help break down carbohydrates (like those found in whole grains) into simple sugars. This makes them easier to digest and potentially less likely to be stored as fat.

In addition, research has shown that certain bacterial species (including a group called prevotella) produce higher levels of compounds known as short-chain fatty acids (such as butyrate, acetate and propionate). These substances reduce inflammation in the body, improve insulin sensitivity and, in turn, may facilitate greater weight loss.

Other clinical trials have also shown that certain types of bacteria present in probiotics can help with weight loss. Studies on more advanced treatments such as faecal microbiota transplantation (a procedure in which gut bacteria from a healthy person is placed in a patient to replace good bacteria that are missing) have been shown to lower inflammation. It has also been shown to improve insulin resistance and may even be a potential treatment for type 2 diabetes.

There are also bacteria species (such as bifidobacteria) known to produce short-chain fatty acids. These appear particularly important when it comes to metabolic health and weight management. Research has linked a higher level of these fatty acids to better insulin sensitivity and glucose uptake. In turn, this can influence fat composition. The short-chain fatty acid called propionate supports the production of hormones which influence satiety. By controlling appetite, it may be easier to stick to a weight-loss programme.

Are there ‘fat’ and ‘skinny’ bacteria?

Does ‘skinny bacteria’ exist? Strictly speaking, there are no ‘skinny’ or ‘fat’ bacteria. What matters is your microbiome composition, and the diversity of species and the range of certain beneficial microbes. While it does appear there are specific bacteria species (such as akkermansia muciniphila) associated with lean body weight, there is no magic bullet or quick-fix weight loss gut health supplement. Your gut bacteria won’t directly cause you to lose weight; it is via their activities throughout the body that influence inflammation, how you utilise energy, how you burn fat, as well as how hungry or full you feel, that they help you lose, gain or maintain your weight.

So, how can you modify your microbiome and improve your gut health to aid weight loss? One of the key ways is eating more plant-based foods rich in prebiotic fibres and plant compounds known to enhance beneficial gut microbes. While it is useful to include probiotic-rich fermented foods – such as yoghurt, kefir, miso, sauerkraut, kimchi or kombucha – for weight loss benefits, prebiotics should take centre stage in your good gut health diet.

May 2, 2022

HOW TO EXERCISE FOR STRESS RELIEF, WITHOUT RAISING YOUR CORTISOL LEVELS.

We’re frequently told that exercise is hugely beneficial for both our physical and mental well-being, but it’s important to remember you can have too much of a good thing. While you might logically think that the more exercise you do, the greater the endorphin hit and stress relief benefit – over-exercising can have the opposite effect by triggering your body’s stress response and raising your cortisol levels.

Is exercise effective for stress relief?

Any form of physical activity is a great way to relieve stress. Physical activity not only boosts our body’s ability to use oxygen, but it can also improve blood flow. As you probably already know, exercise releases feel good hormones such as endorphins and serotonin into the brain.

Exercise can also provide you with a distraction, taking your mind off work stresses, daily tasks and other issues you may be experiencing. While it doesn’t directly problem solve, exercise can provide clarity and allow for a more rational mindset.

While some people experience immediate euphoria after exercising, others can feel it over a longer period of time. The benefits of exercises (mental and physical) are built up by sticking to a consistent routine.

Can exercise increase your cortisol levels?

While exercise is a great tool for stress relief, over-exercising can have the opposite effect. The hormone cortisol, otherwise known as the stress hormone, has been shown to increase if you over exercise and over strain your body. Stress is often linked to a mental process; however, we tend to disregard the effect it can have on our body physically.

Exercising too much, or not performing stretches or cool downs when you do exercise can cause a number of physical strains on our muscles.

But what counts as over-exercising? Performing high intensity exercise for over 60 minutes a day can be shown to affect blood levels and neurotransmitters that can lead to feelings of stress, depression and chronic fatigue So, stick to between around 30 – 60 minutes of exercise 5 times a week to get the benefits you need and allow your body to recover.

Will exercising every day make me more stressed?

It is perfectly fine to exercise for under an hour every day, depending on the workout you choose. Some exercises like HIIT training can be more beneficial in shorter bursts. The healthy stress your body undergoes during HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.

The NHS recommends exercising between 15-30 minutes every day, or 150 minutes per week. It is greatly beneficial to mix up your weekly routine, by switching between high intensity exercises like HIIT that can last 15-30 minutes and low intensity exercises such as long walks and cycling.

What are the best forms of exercise for stress relief?

While all types of exercise help with stress relief, aerobic exercise is considered most beneficial. Exercises such as cycling, walking, jogging, running or swimming have an incredible effect on your body and mind. Doing exercise outside can also help with stress relief. Fresh air does wonders for the mind. Plus, fresh oxygen stimulates the release of happiness hormones and boosts your immune system. A change of scenery also means your workouts never have to be boring or repetitive.

April 4, 2022

WANT TO LIVE TO BE 100? TAKE THESE LESSONS FROM THE JAPANESE.

Recent discoveries in the science of anti-aging show that we may be able to extend healthy middle-age well into our 80s and live to be 100, whilst keeping in pretty good shape.

So from whom can we draw the most valuable lessons about ageing? New research suggests those who live on the Japanese island of Okinawa have the answer. 

The Okinawans are often healthy well into their 90s or even 100s, with five times as many reaching the century than elsewhere in Japan. So what is the secret to their longevity?

1. Clean plates a no-no

The Okinawans eat a low-fat, low-salt diet of fruit, vegetables, tofu and seaweed. But it’s also about how much they eat – at least 10% less than Britain’s of the same height. This is what they call the ‘Hara Hachi Bu’, which means ‘stop eating when you’re 80% full’ – so leaving a fifth of your food on the plate, or stopping eating when you can say: ‘I’m not hungry anymore’ rather than: ‘I’m full’. 

How to do Hara Hachi Bu:

  • Eat slowly and concentrate on your food. It takes 10 minutes for hormones, secreted as you digest, to register satiety in your brain.
  • Put your knife and fork down occasionally and consciously sense how satisfied you feel.
  • Prioritise protein and high fibre foods. A person uses about 10% of daily energy expenditure in digesting food, on average. But this percentage changes, depending on the type of food you eat.
  • When you eat matters – daytime is better. Your body clock regulates sleep patterns, hormone levels, body temperature and metabolism. As we are daytime animals, our metabolism is slower at night.
  • Allow at least a 12 hour gap between dinner and breakfast to help your system utilise all available glucose. Once this is done, the body switches to using fat for energy.

2. Do the flamingo test

You may have read before about the benefits of standing on one leg – a simple way to improve balance. But did you know that how long you can stand on one leg is a good predictor of how long you live in good health?

To do the test, time how long you can stand on one leg with hands on hips. Stop counting when your raised foot touches the floor or your other leg, or you have to lift your arms off your hips to steady yourself.

This is what is considered ‘normal’ for your age:

Under 40:
Eyes open – 45 seconds
Eyes closed – 15 seconds

40-49:
Eyes open – 42 seconds
Eyes closed – 13 seconds

50-59:
Eyes open – 41 seconds
Eyes closed – 8 seconds

60-69:
Eyes open – 32 seconds
Eyes closed – 4 seconds

70-79:
Eyes open – 22 seconds
Eyes closed – 3 seconds

80-99
Eyes open – 9 seconds
Eyes closed – 2 seconds

3. Harness positivity 

Inspired by the Okinawans’ amazing longevity, research found that having a purpose in life was key to healthy mental ageing.

People with purpose take more care of their health and take up preventative medical screenings, have protective diets and a more active lifestyle. They want to stay around long enough to achieve their goals.

We also know that thoughts and emotions can affect your health even at a cellular level, meaning positive thinking can help you live longer. In Okinawa, positive thinking is known as ‘ikigai’, which translates as ‘motivating force’. It’s your sense of purpose, curiosity and excitement about life.

4. Drink seaweed soup

Miso soup is often made with brown seaweed, a staple of many Asian diets. It’s rich in fibre and minerals and also contains fucoidan, which can reduce inflammation and improve the immune system.

Fucoidan also appears to help mitigate the effects of viral infection where lung damage is involved – including in coronaviral infections. So eating seaweed could be a way to help protect yourself from COVID-19 too. 

March 7, 2022

How can I exercise to help with the symptoms of the menopause?

With symptoms such as hot flushes, insomnia, brain fog and weight gain, the menopause can be a real struggle for many women. But for some it can be made easier with these fitness tips.

The most important thing is that women are proactive before it happens, not reactive when it does. That means learning how to exercise to combat falling hormone levels, especially oestrogen.

As your oestrogen recedes, pounding on the treadmill for an hour at a time isn’t going to serve you now, as it stresses the body and raises the hormone cortisol, which lessons the ability of oestrogen and progesterone to do their jobs.

Exercise is great at getting you to sleep, especially if you go for a power walk in the early-ish morning, which is good for stabilising your circadian rhythms and helping your body know when it’s time for bed later on. However, getting the right balance, and including rest and recovery days, is crucial.

The longer you exercise, the higher the cortisol level is raised, and the more it contributes to the frequency and severity of your symptoms. Some cardio exercise is good for strengthening muscles around the bones, but it shouldn’t be done every day, nor for hours at a time.

Around the perimenopause women are in a state of psychological flux, as they are when they’re teenagers or in pregnancy, and it leaves them vulnerable to the onset of new health conditions. As a principal, mid life women should opt for shorter bursts of exercise, perhaps 15 minutes long, with an element of resistance training built in alongside the cardio.

Muscle mass decreases by 5% per year from the age of 40, and speeds up as we go into our 50s. Short bursts of HIIT (High Intensity Interval Training) give you a kick of natural growth hormone, which triggers the process of recovering crucial muscle that we really start to lose in midlife. There’s no question that falling oestrogen causes aches and pains, but if you go into it with a strong posture and properly engaged glutes, you’re far less likely to suffer.

Try this recommended exercise alongside keeping hydrated and following a healthy whole grain diet for the best results.

Keeping fit is bound to make you feel better both physically and mentally, but if you are suffering with severe symptoms of the menopause, speak to your GP.

February 4, 2022

5 ELEMENTS FOR A SUCCESSFUL FITNESS ROUTINE.

By creating a fitness routine you provide yourself with a structured approach to gaining and then maintaining a strong, healthy body and a strong healthy mind.

You may not be an elite athlete who is supported by a whole lot of other professionals (trainers, nutritionists, physiotherapists, etc) but that doesn’t mean you can’t benefit from the same smart system that helps them maintain their focus.

So, what is it you need to put together?

1. Visualisation

The power of the mind to affect fitness is undeniable. New studies show that by visualising our self performing a specific physical activity we are priming our brain and body to do it. What’s more we prime our self to do it well even when we don’t really feel like it.

The power of visualisation to help us overcome obstacles is so well documented that there are now studies on how it can be used in sports rehabilitation to help overcome sports-related injuries faster.

Visualisation or mental role playing helps the brain allocate attention. This changes the way mental resources are apportioned and focus is directed. The brain is absorbed in the role that’s visualised and many of the obstacles that prevent us from exercising, such as tiredness, stress, lack of organization, are diminished in our perception and removed. 

2. Focus

Exercise is the means through which we reprogram the body and brain. Even a single session of physical exercise affects our memory and improves our ability to learn. Sustained exercise helps the brain create thicker, better connections that lead to improved cognitive function.

In order to do this in the first instance, we need to be able to focus on something that is important to us. Something that will get us moving even on days when we don’t want to.

The trick is to find a way to activate the brain’s reward system so that a dopamine spike is experienced each time, which leads to associating exercise with a pleasurable sensation and some anticipation.

In order to achieve this, you can keep track of exercise with a fitness tracker or a diary of workouts done, work on a monthly challenge where each day is crossed out, work towards a realistic and specific goal such as improving the number of push-ups you can do, or the distance you can run or the length of time you can exercise.

These are goals which provide a focus. To be able to use this to motivate our self even when we feel tired, low and dispirited we must have a clear target that is achievable, a finite period of time to achieve it in providing us with an end in sight and a clear means of recording it all in a way that shows progression towards our goal. Use whatever works easiest for you, as long as it motivates you to keep on going.

3. Variety

The next element we need is a means of maximising the benefits of the time we invest in exercise. Because we haven’t got hours and hours to waste we need to be able to get the most from whatever time we put in. 

The best way we can do that is by providing our muscles with a mixed bag of exercises each time. That way the body doesn’t optimise its fitness routines, we stay fresh and motivated as boredom doesn’t get the chance to set in and we see fitness and health benefits much faster.

By choosing a variety of workouts, changing up and even sometimes changing down the tempo of our exercise routines and also trying various types of exercises, we ensure that the stimulus to which the body responds with adaptations, remains fresh and challenging. 

4. Nutrition

Food is fuel. The quality of the fuel we ingest determines how quickly out body responds to the physical, mental and psychological demands being made of it.

Research shows that there is a direct link between building strength and a diet that supports it. There is also a direct link between what we eat, long-term and how it affects bone strength which, in turn, affects the health of our brain.

Most of us are locked into some type of eating routine because we like it, we find it easy to use and we are accustomed to it. By experimenting with healthier options and small reductions in the ingestion of food stuffs like unsaturated fats and sugar that we know are harmful to us we can deliver small, consistent boosts to our fitness and overall health.

5. Support

Sustaining a weight-loss or health and fitness drive, entirely on our own soon depletes our mental and physical resources and makes it hard for us to stick to it. And this can lead to failure.

This is where emotional support really helps. Studies have shown that weight-loss and fitness routines undertaken in a virtual or real-world community setting deliver better results by helping the participants stick to what they are doing when they feel low.

Studies show that those who workout with others have a high success rate, benefitting from the added motivational boost that a friend, a family member, or trainer can add to their fitness routine.

January 3, 2022

FITNESS TRENDS 2022.

With the global pandemic causing gyms to lockdown in 2020 and 2021, the fitness industry has had a massive shakeup. So what’s going to be trending in 2022?

1. Weighted Hula Hoops 

In 2021 weighted hula hoops took centre stage on TikTok, with close to 200 million views alone under the hashtag #weightedhulahoop.

While the hula hoops we all fondly remember swinging around our hips as children weigh less than half a kilogram, the weighted versions can be as heavy as 3kg and are said to help strengthen your core, improve posture and balance, strengthen your lower body muscles and improve your flexibility and cardiovascular health. 

2. ZUU

ZUU started out as a HIIT workout designed for the Elite Sports & Armed Forces in Australia and has since taken the fitness world by storm. ZUU uses movements inspired by animals, like bear crawls, frog squats, gorilla walks and donkey kicks, to work up a sweat.

Commonly referred to as one of the most challenging workouts of the moment, the intensity and use of your own bodyweight results in increased cardiovascular endurance, functional strength and flexibility. 

3. Stroller Fitness

Stroller (or Pram for us British folk) fitness has been around for a while – it’s a great way for time-strapped parents to exercise while bonding with their baby, and it seems this form of fitness has been increasing in popularity again.

You can vary the intensity of the walk with the pram, add in single or double arm chest presses by pushing the pram away from and back to you, incorporate lunge walks and even work on some stretches while holding onto the pram. It goes without saying that precautions need to be taken to ensure the safety of your child.

4. Reverse Running

Running backwards is another trend that isn’t by any means new, having first picked up popularity in the 80’s. With a 50% increase in monthly global searches since the end of 2020, there is clearly renewed interest in this activity.

Some of the benefits of reverse running are said to include reduced impact on the knees, more calories burned vs traditional running, reduced imbalances between anterior and posterior muscles, and improved posture.

5. Trapeze Classes

Aerial fitness found its way into mainstream exercise classes with a multitude of options for people interested in a different form of workout – pole fitness, aerial silks and aerial hoops are also popular methods. However, trapeze classes have seen the biggest increase in interest.

The trapeze is a great confidence builder and allows you to work on your strength, practice balance and improve body control and awareness, all while learning an artform that dates back to the mid-1800’s.

December 6, 2021

BOOST YOUR HAPPINESS HORMONES.

Think nice thoughts…

Oxytocin is a hormone that makes us feel bonded and trusting, but also helps in the release of mood-boosting chemical messengers, dopamine and serotonin – and you can think your way to greater levels of both.

When researchers in Japan measured oxytocin in people practising the Arigato Zen form of meditation (which involves chanting the Japanese for ‘thank you’), they found it rose by 36% on average.

Another form of meditation called Loving Kindness meditation, where you wish wellness and happiness on people you like and even those you don’t, also raised levels.

Practising kindness on a regular basis produces direct physiological changes in the brain and body in these areas. The part of the brain that controls it just starts to grow.

November 1, 2021

HOW DIET AFFECTS YOUR SLEEP.

Our diet has a huge impact on how well we sleep, but what should we be eating – and avoiding – to ensure we get a good night’s rest?

Sleep-friendly foods:

Oily fish
This is a high in omega-3 fatty acids and vitamin D, which increased levels of serotonin. This is later converted into melatonin, the sleep hormone. Sardines, mackerel and tinned salmon are excellent sources.

Whole grains
A low-fibre diet is associated with lighter, less restorative sleep. Fibre helps balance blood sugar and is good for your gut flora and cardiovascular system, in turn helping sleep. Try to eat wholegrains like wholemeal bread, brown rice and wholegrain cereals.

Nuts and seeds
Many, like sunflower seeds and Brazil nuts, are high in magnesium, which is commonly referred to as the sleep mineral.

Probiotics
Fermented foods like sauerkraut, kimchi and yoghurt are thought to help promote good gut bacteria. This correlates with better quality of sleep.

Protein
Protein-rich foods like turkey and peanuts contain tryptophan, and amino acid that helps us doze off more easily. Protein also makes us feel fuller for longer, meaning we are less likely to give in to snacking!

Nighttime no-nos:

If you’re struggling to sleep soundly, you should avoid the following…

Caffeine
Coffee, tea and most energy drinks contain caffeine, a stimulant that affects our ability to nod off. Have a couple of cups of coffee in the morning but switch to herbal teas after midday.

Alcohol
You might feel it’s easier to drift off after a glass of wine but alcohol is proven to disrupt sleep because it can cause us to skip the vital first stage of sleep, known as REM (rapid eye movement). Worse still, alcohol upsets our blood sugar levels and leads to dehydration. There are all sorts  of mechanisms by which alcohol disrupts sleep.

Sugar
White carbs and sugar-based foods reduce sleep quality. If you’re having blood sugar highs and lows, your body’s constantly trying to balance everything, which is a stress on your system.

Snacks
High-fat foods like cakes and crisps are harder to digest and can cause issues at bedtime when our digestive system should be winding down.

October 4, 2021

HOW TO NOURISH YOUR MENTAL HEALTH.

Feed the good bugs in your gut, reduce inflammation and put your brain into ‘grow’ mode: all things that can help with depression and anxiety. Pick the food you enjoy eating most from each category below and fill up on more of them.

Leafy greens
Spinach, kale, rocket and chard contain plenty of fibre and vitamin A, linked to the brains ability to grow. The vitamin C counteracts free-radical damage.

Aim for: chopped greens every day.
Get more: blend kale into a smoothie.

Rainbow fruits and vegetables
Nutrients in purple, red and orange foods reduce inflammation.

Aim for: a handful with each meal.
Get more: roast, stir-fry or use as the basis for pasta sauces and stews.

Seafood
Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors.

Aim for: two seafood meals each week.
Get more: turn mild-tasting fish into tacos, or serve steamed mussels over pasta.

Nuts, beans and seeds
Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.

Aim for: at least a small handful every day.
Get more: add walnuts to a smoothie, or throw black beans into your favourite soups or stews.

Eggs and dairy
Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms.

Aim for: five to seven eggs and three to five servings of dairy (ideally fermented) per week.
Get more: whip up a vegetable frittata.

Meat
With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.

Aim for: three servings per week (not required).
Get the right stuff: grass-fed beef has fewer calories and better fats for your brain.

September 6, 2021

BENEFITS OF TAKING YOUR WORKOUT OUTSIDE.

Rise and shine
Training under the sun raises your vitamin D levels, giving you more than just a mood boost. It supports the immune system and is essential in the absorption of phosphorus and calcium. It aids bone health, helps weight loss and is a crucial ally in fending off illness.

Sweat it out
By making your body work harder to keep cool, outdoor training can boost cardio fitness in as little as five days. There are two theories as to why this happens: that heat improves the bodies ability to deliver oxygen to the tissues that need it; and that it increases bloodflow, causing positive adaptation to our blood vessels.

Brighter minds
Get up from your desk and go outside at lunchtime. Breathing in fresh air improves your ability to think clearly, as well as helping to alleviate stress and anxiety. Up the ante with a group or partner workout: exercising with others releases serotonin – AKA the feel-good hormone.

Glow up
The combination of oxygen and sunshine acts as a kind of muscle Miracle-Gro. Breathing in fresh, outdoor air increases our blood oxygen levels, accelerating muscle repair. Plus, if your training routine feels stale, taking it outside can help you by firing up your motivation.

Better habits
Making gains in the sun could also help those who struggle not to devour double helpings of their post-workout refuel. To regulate temperature, your body cuts back on digestion, reducing your appetite. We are likely to rehydrate more often, too, and choose foods that compliment our training.