Juggling makes health sense

I wrote recently about how multi-tasking is actually less efficient than focusing on one thing, and I was delighted to learn of a different form of ‘juggling’ that can improve your health.

If you have any oranges handy, you might want to start using them to learn to juggle as an Oxford University study has shown that it leads to changes in the white matter of the brain. These are the bundles of long nerve fibres that conduct electrical signals between nerve cells and connect different parts of the brain together. What this means in practice is that there is improved connectivity in parts of the brain involved in making the movements necessary to catch the balls.

We tend to think of the brain as being static, or even beginning to degenerate, once we reach adulthood but this research shows that its structure is ripe for change and can condition its own wiring system to operate more efficiently.

You may not want to juggle, but what this shows is the importance in adults of learning a new task or skill. The volunteers in the study had never juggled before and they were given weekly training sessions and asked to practice 30 minutes every day. After six weeks of training changes were seen in the white matter in regions of the brain which are involved in reaching and grasping in the periphery of vision, so that seems to make a lot of sense.

Ability varied, but after the training they all could juggle three balls for at least two cascades and some could juggle five balls and perform other tricks. As someone who never managed to juggle more than two bean bags, and that in slow motion, I am impressed so head out and find a new hobby that shines up that white matter to a glowing halo, and it could be as simple as going for a walk or doing a crossword rather than juggling the family finances!

Emu oil for aches and pains

As someone who has just taken up line dancing again to keep the old joints moving, and discovering I am neither as fit or as agile as I imagined, I was interested in trying an Australian supplement that has been mentioned to me before. Emu oil is not new; generally it is used as a muscle, joint and skin rub, to relieve aches and pains but now you can get it in a more convenient capsule form. Emu oil has become registered as a therapeutic anti-inflammatory in Australia where it is widely used.

The Emu is an important creature in Aboriginal culture and they have been using the oil for over forty thousand years. Sceptical sophisticates want more proof than anecdotal evidence, though why is a mystery to me because if something works that proves it doesn’t it? But to reassure you, a recent study on people, rather than those poor benighted lab rats, has shown that emu oil can help reduce pain when taken orally, as well as when applied topically. Previous studies have shown that emu oil can be as effective as Ibuprofen but with no known side effects, certainly an advantage over the gastric problems such as nausea, indigestion, heartburn, constipation, diarrhoea and increased risk of heart attack s that are linked to ibuprofen.

I have been taking Golden Emu oil capsules for four weeks and have definitely seen a benefit, so I will be continuing. If you prefer rubbing in the oil, like major athletes do apparently, then you carry on. You should be able to find both oil and capsules in your local health store, but if you have any difficulty then visit the website at www.shopforhealth.co.uk

World Osteoporosis day

October 20th is the day to raise awareness of this potentially lethal condition and 2009 is the second year of a two year campaign which called on government health officials to recognize osteoporosis as a health priority

Osteoporotic fractures are a major cause of suffering, disability and death in the older population and their costs to our healthcare services exceed those of many other major chronic diseases. Between twelve to twenty percent of people die within one year following a hip fracture and it is estimated that 80% of those who are at high risk of osteoporosis, and have suffered at least one fracture, have neither been identified nor treated for the disease.

This means that you have to take responsibility here and if you feel you are at risk to have a bone scan done or take nutritional advice and support. For free comprehensive information on osteoporosis I recommend the booklet that Dame Dr Shirley Bond and I wrote and you can get a copy by clicking this link: progesterone

Easing the flow

It’s a sad, but true, fact of life that as we age our bladder control weakens so we have to urinate more frequently, and this can affect your sleep patterns.

An overactive bladder affects around 16-17 per cent of the worldwide population, with incontinence occurring in about one third of cases.

After the age of 40, urination for men can become increasingly difficult with more frequent visits to the bathroom, and often have difficulty in fully emptying the bladder.

The condition increases with age, affecting 70-80 per cent of people by the time they are 80. It is the most frequent reason for men seeking advice for prostate-related problems.

Women are not exempt of course as 40 per cent of us will also experience some form of distressing incontinence in our lifetime. Stress incontinence, or bladder weakness, can occur at any age in women, particularly when the pelvic floor weakens due to childbirth, pregnancy and menopause, and leakage occurs on sneezing, coughing or laughing.

Happily there is now a natural supplement to relieve this problem. FlowEase comes from The Really Healthy Company and is made from a specialized form of flower pollen. Research into flower pollen has been going on for 40 years and has been found to contain over a hundred different nutritional components including: minerals, trace elements, amino acids, nucleic acids, enzymes and anti-bacterial substances.

FlowEase provides an array of nutrients from flower pollen shown to maintain bladder health and stability, based on the work of Professor Gösta Jönsson, of Lund University, Sweden, who proved it had a beneficial effect on prostate diseases. As well as helping with urinary problems, clinical studies show that pollen extract alleviates the discomfort and symptoms resulting from an enlarged or inflamed prostate.

FlowEase helps maintain bladder health and stability in both men and women by activating the receptors in the bladder muscle, strengthening its function while also allowing the muscles in the urethra to relax to enable complete urination. This leads to longer gaps between toilet visits, making life more bearable.

If you can’t find FlowEase in your local health store, visit the website at www.healthy.co.uk

Older people least aware of cancer risk

A World Cancer Research Fund survey of people aged 55 and over has found that this group are the least aware in Britain about how they can reduce their risk of cancer.

Nearly 2000 people responded and well over 50 percent of them had very low awareness that eating a poor diet, being overweight, not being active and drinking alcohol are cancer risk factors. This is despite convincing scientific evidence that these all increase risk of cancer.

Scientists estimate about a third of the most common cancers could be prevented through eating healthily, being physically active and maintaining a healthy weight and it is therefore a real concern that so many older people are not aware of these factors.

Perhaps people in this age group think it is too late to start thinking about cancer prevention, but that is far from the truth. No matter how old you are, you can make lifestyle changes that can reduce your cancer risk.

But while awareness is lowest among older people, the survey also showed there have been big increases in awareness across the board since a similar survey was carried out in August 2007.

Two statistics that the older age group do seem to have taken on board are first that alcohol is a risk factor. Their awareness of this has increased from 35 to 53 per cent, which is certainly a major jump. Interestingly, the biggest difference in awareness between men and women was for alcohol with just 49 per cent of men aware it increases risk of cancer, compared to 56 per cent of women.

Second interesting statistic is that a massive 90 per cent of people are aware of the smoking link, whether they choose to act on it though seems to be another matter.

For more information on the report visit www.dietandcancerreport.org

Ten tips to live to be 100

12 Surprising Signs You’ll Live to 100

Tip 1 – Get out there and socialise because outgoing people are 50 percent less likely to develop dementia. Sociability means resilence and that means lower levels of cortisol – a stress hormone – which is good because too much of it can inhibit brain cells’ communication.

Tip 2 – Haul on your trainers and walk fast or run for 5 hours a week (40 mins a day or find some enjoyable exercise that you will maintain life long. Doing this means you get less heart disease, cancer, neurological diseases, and infections than your non-exercising friends. .

Tip 3 – Have a fibre rich diet as it helps reduce cholesterol, improve insulin sensitivity, and boost weight loss. Plus the usual sound advice to eat naturally and avoid processed foods and additives!

Tip 4 – Whatever your age, see yourself as least ten years younger than you actually are. This gives you greater optimism and motivation to overcome challenges – both of which are immune system boosters.

Tip 5 –Don’t be afraid to Twitter because keeping up with new technology helps keep brain cells stay young and healthy. Stay connected to friends, family, and current events through email, Facebook and so on as that helps you feel vital and relevant.

Tip 6 – Keep counting the calories as research showed that people who limit their daily calories to 1,400 to 2,000 were literally young at heart because their hearts functioned like those of people 15 years younger.

Tip 7 – Keep an eye on your heart rate and aim for a healthy 15 times in 15 seconds, or 60 beats a minute if you prefer at rest. Average resting rate is between 60-100 bpm, and the closer to the low end the better it is. A slower pulse means your heart doesn’t have to work as hard and socould last longer.

Tip 8 – Don’t snore! This could be a hard one to manage but snoring is a major sign of obstructive sleep apnoea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. Sleep apnoea can cause high blood pressure, memory problems, weight gain, and depression. (oh, and sometimes divorce as well)

Tip 9 – Manage your stress in whatever way works for you because you can then avoid many of the major life threatening conditions. Yoga and Tai Chi or Salsa Dancing and Cake Decoration – whatever helps you relax.

Tip 10 – Breathe, and then repeat! . One 30-year long study found that the most significant factor in your health and longevity is how well you breathe and it is the cheapest health aid ever. Breathing properly means you are oxygenating your body which has a direct effect on your nervous system. Try Dr Andrew Weil’s tip breathing in for a count of 4, hold for 7 and breathe out for 8. Just practice until it feels natural – very useful when stuck in a queue and nobody knows you are doing it!

Music therapy helps stroke patients

By now, you all know my feelings on the healing power of music and a new study from Italy gives you another tool to use for anyone who has had a stroke.

The researchers examined the effects that different types of opera and classical music have on cardiovascular measures and they saws distinct physical changes. A fast tempo prompted increased blood pressure and faster breathing and heart rates. Slower tempo lowered blood pressure and brought down heart and breathing rates.

Despite what you might assume, it seems that quiet, soothing music is actually not the best music for the heart. You want something that alternates tempo between slower and faster, as well as lower and higher volumes. They recommend Nessun Dorma as being ideas as it is beneficial for both heart rate and general circulation.

Specifically for stroke patients, Diana Greenman (who heads up a UK charity that brings live music to hospitals and hospices) has said that she hears time and again of stroke patients who suddenly are able to move in time to the music after previously being paralyzed. Sounds pretty amazing, and there is proof to back it up in a study from the University of Helsinki.

Researchers there recruited 60 stroke patients who were divided into three groups; some listened to whatever music they liked, some to audio books, and some had no specific listening plan. All the patients were also receiving standard treatment for stroke rehabilitation. After three months, testing showed that focused attention and mental operation abilities improved by 17 per cent in the music group, but didn’t improve at all in the other two groups. Verbal memory scores were even more impressive: Music group: 60 per cent improvement. Audio books group: 18 per cent. Non-listening group: 29 per cent. Subjects in the music group also tended to be less confused and less depressed than subjects in the other two groups.

One stroke expert has said that more research is needed before widespread use of music as therapy can be recommended for stroke victims. As there are no side effects and plenty of benefits you have to wonder how much more research is needed. If you are in contact with a stroke patient, music therapy is best started as soon as possible, so go out and get a copy of Nessum Dorma and it will lift everybody’s spirit.

Osteoporosis Prevention

According to government figures hip fractures cause more than 1150 premature deaths each month in the UK. By the age of 75 around half the population have osteoporosis, because as we get older our bones become more fragile and likely to break or fracture. Your risk is dependent on many factors including family history, race, gender, certain medical conditions and drugs, and your age. You can’t do anything about changing most of those, but you can do something to help prevent osteoporosis.

The first question is diet, and it increases your osteoporosis risk if you crash diet or have a very low body weight as you body takes the calcium it needs from your bones if you are not providing it in your diet. Some foods are very calcium-rich and so are beneficial in helping bones stay strong. These are: Low-fat or non-fat dairy products, tinned sardines and tinned salmon, dark green vegetables, tofu, almonds, figs, sesame seeds and calcium-fortified fruit juices and soy milk. If you can’t stomach any of those, then get a good calcium/magnesium supplement – not just calcium alone as you need the magnesium for maximum calcium absorption. .

Magnesium deficiency can be quite common in osteoporosis and although many fruit and vegetables have some magnesium in them, the best sources are whole grains, wheat bran, leafy green vegetables, nuts (almonds are a very rich source of magnesium and calcium), , bananas and apricots. You also need trace minerals: Boron from apples, almonds, pears and green, leafy vegetables and manganese from ginger, buckwheat and oats.

Collagen is a vital factor in having healthy ligaments, tendons and bones and for so are zinc, copper, beta carotene and vitamin C so if you are taking a multivitamin make sure those are all included.

Exercise is also important, and it’s never too late to start. The key factor is that it must be weight bearing such as walking, dancing, playing tennis. Tai Chi and Yoga are also very beneficial, but swimming although an excellent cardiovascular workout is not weight bearing and so won’t help prevent osteoporosis.

I am a great believer in using natural hormones to help with osteoporosis and this is work that was pioneered in the USA by the late Dr John Lee. He prescribed natural progesterone cream to his patients and kept a faithful record of their bones scans over the course of treatment. He saw a substantial improvement in bone density and soon became an outspoken proponent of its use, not something that endeared him to the medical profession! I myself set up the Natural Progesterone Information Service in the 1990’s as I believed very firmly in his work, and helped pass on his great results to many women, and some enlightened doctors.

Many women take HRT in the belief that it will help or prevent osteoporosis, and for a short time it will delay bone loss. Over time, however, that ability reduces and what is really needed is the hormone that actually builds bone. That is progesterone and unless that is introduced into any treatment regime then can be no improvement in bone density, which is the only real test of whether osteoporosis is being reversed or halted.

If you believe you are at risk of osteoporosis because of any of the risk factors I have mentioned, then speak to your GP about having a scan. Unfortunately osteoporosis has no outward signs to catch it in the early stages – it cannot be diagnosed from looking at you, or talking to you. The ‘symptom’ most easily seen is when a bone breaks under slight pressure or there are a number of breaks in a short period of time.

Prevention makes good sense, so plenty of exercise, calcium rich foods and investigate the role of natural hormones in building bone.

Botox benefits overactive bladders

You see, there is a benefit in everything if you just know where to look for it. Botox has never struck me as a particularly healthy way of improving your looks, rather that it preserves a fixity of expression that my mother used to warn me would happen if the wind changed and caught me – however. It now seems that if you have an overactive bladder, which is both a social nuisance and embarrassment for many women as they get older, then apparently Botox injections can help.

Previous research has shown that as many as one in six people over the age of 40 suffer from an overactive bladder so it is an important health issue that is not often talked about. UK urologists from Guy’s Hospital and King’s College London carried out a randomised, double-blind placebo trial on 34 patients with an average age of 50 and all of them had failed to tolerate or respond to the anticholinergic drugs that are usually prescribed for this condition. They then found that the subjects reported significant improvements in their lives, as well as their symptoms, for at least 24 weeks. This is a very small study; of the 34 half were given a placebo injection so we are only talking 16 people, of whom nine were women.

I am not going to detail exactly where and how the injections were given, I find it too difficult to sit still and write about, but they say it is minimally invasive and involved 20 injections of 200ml of Botox. If you want to tell your own urologist about this, it was five in the midline posterior bladder wall, five in the left lateral wall, five in the right lateral wall and five across the dome of the bladder.

Can your dentist help your arthritis?

If you are one of the half a million people in the UK who have rheumatoid arthritis, and I include myself among them, then going to the Dentist doesn’t usually suggest itself as a cure. However, some new studies published in the Journal of Periodontology show that there is definitely a link between a healthy mouth and a healthy body.

Research by the Case Western Reserve University School in Cleveland USA supports existing reports linking gum disease with arthritic pain and inflammation. Arthritis is definitely inflamed by toxins in the body and tooth decay and gum disease are both natural homes for toxins. They monitored 40 people with moderate or severe periodontitis and severe rheumatoid arthritis to see if dental treatment made any difference to their arthritis. If the subjects had toothache or painful teeth then extracting them seemed to have a positive impact on arthritic pain. It was made even better if the dental treatment was combined with taking anti-inflammatory drugs.

Gum disease no joke
A huge number of us will suffer gum disease at some point in our lives, with some estimates putting it as high as 19 in 20 people. There are significant potential risks as gum disease has been linked to not only arthritis, but heart disease, strokes, diabetes and premature births.

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