Archive for the well being Category
Your Heart Health Tips
05/10/2011 by admin.
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vitamin e
Vitamin e is excellent if you want to prevent your arteries from thickening and can also increase the levels of ‘high density lipoprotein’ – which is good cholesterol. But if you have high blood pressure already, vitamin e can increase these levels so always check with your doctor before increasing your intake. |
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aspirin
Extensive research has been conducted into aspirin and significant benefits have been discovered concerning heart disease. It is a good idea to discuss with your doctor the benefits of taking aspirin, as it has been shown to be able to reduce the formation of blood clots. |
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garlic
Another great food for lowering blood pressure and cholesterol is garlic. It is recommended that you eat a whole clove a day. It is also possible to supplement your diet with garlic tablets. |
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ginger
This root vegetable is an excellent addition to any meal. Not only does it taste good but it is able to prevent heart disease and strokes. It does this by reducing internal blood clotting. It is possible to take the ginger in tablet, capsule or liquid form. |
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blood
pressure
You can watch your blood pressure closely by getting a home blood pressure monitoring kit, this will let you know if the actions you are taking to lower your levels are being effective or not. |
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vegetarianism Vegetarianism is particularly advantageous if you suffer with a heart problem or want to reduce your risk of heart disease altogether. There are fewer reported cases of heart disease among Vegetarians and Vegans (exclusion of dairy products, eggs and meat) because their diets contain less fat and cholesterol.
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isoflavones
Isoflavones can be found in soya beans, these have been shown to lower cholesterol levels and in turn heart disease. It is also possible to your supplement diet with Isoflavones in the form of tablets. |
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folic acid
Research has been conducted into Folic Acid and it has emerged that individuals who have good levels of folic acid are less likely to die of heart disease than those whose diets did not have enough. |
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sodium
Too much salt or sodium in your diet can cause high blood pressure. Try reducing the amount of salt you put into your food. It may also help to keep an eye on sodium levels in the food you are eating. The lower the levels the better. |
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workout
Regular aerobic exercise is really important as it strengthens the heart and lungs. It also keeps blood vessels working properly. People who do not take part in any exercise are twice as likely to develop heart disease than people who work out regularly. |
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relax
Learning how to relax is vitally important. Stress may be a contributing factor in heart disease and learning how to cope in stressful situations is essential. Relaxation techniques like meditation and yoga and have proved beneficial in coping with such situations. |
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fat
It is a fact that our daily fat consumption is over 35% of our daily calorie intake and this is a serious problem. It is recommended that we aim for around the 20% level. If you restrict your fat intake to about 10% of your daily calorie intake then there is significant research which suggests that, with the addition of exercise and relaxation techniques, an individual can significantly reduce their risk of heart disease. It may even be possible to unclog existing arteries. |
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family
Check if any members of your family have a history of heart disease of have died at an early age due to heart problems. Knowing your family history will enable you to be more aware of your own health and allow you to make health changes to combat a hereditary heart problem.
Exercise can be hazardous. If you use any of the ideas, techniques or suggestions discussed in these documents, all are undertaken at the reader’s sole discretion and risk.
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hawthorn
This is a great herb which strengthens the arteries and tones the heart muscle. It is possible to drink the herb as a tea, take it in extract, tincture or tablet form.
Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition.
Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice. |
Total Body Fitness – endurance, movement and strength.
23/09/2011 by admin.
For more info please visit www.naturalmatter.co.uk
Total body fitness is an equal ability in three different areas. The three areas are endurance, movement, and strength. The area you concentrate on most depends on what goals you wish to achieve. However, all three areas should be considered when training.
A marathon runner for example, is going to concentrate on endurance training, but still needs to work on their flexibility and strength. Their focus will be on endurance because they are looking to increase the amount of oxygen their body can supply to their muscles.
All oxygen requirements are supplied via the heart and lungs. Endurance training of any kind (like cardiovascular or endurance aerobic work) increases the productivity of the heart by making it a larger and stronger muscle. It also increases the capacity of the lungs and in doing so increases the amount of oxygen that is supplied to the muscles.
Once the oxygen has been delivered it can be used to release energy from stored reserves of fat and carbohydrates. As training continues the heart becomes much stronger and there is an increase in endurance levels for sustained periods of activity.
A weight lifter needs to focus on different areas of exercise. Their focus will be mainly on their strength training and this is achieved by weight resistance work. Muscles must be worked beyond their capacity in order for them to grow.
Weight training is an excellent form of exercise as it can be aerobic or anaerobic. Using a lower weight and repeating the move many times can improve muscular endurance. Using a heavier weight and completing a shorter amount of repetitions can improve strength.
The very least you can achieve from strength training is a more productive life with regards to lifting, correcting lazy posture, tiredness and being easily injured. Strength training increases your metabolic rate and the muscle fat ratio within your body.
Muscle is living tissue and requires energy to be sustained or grow larger. The stronger your body is the better chance it has to fight off injuries as you progress into old age. Weight training has been shown to develop bone density, which can help prevent Osteoporosis, (a degenerative bone disease particularly prone to target older men and women.)
Do not start high intensity weight training if you have a history of high blood pressure or heart problems, as high intensity training has been known to increase blood pressure levels. Always consult a doctor if you are unsure about your state of health and its impact on your fitness regime.
Remaining flexible is another very important feature of any exercise programme. By regular correct stretching it is possible to avoid injury and post work out muscle ache or stiffness. Stretching also enables you to keep full mobility and speeds up any recovery from injury.
It is always important to stretch when working out but it is vital to remember not to stretch until you are fully warmed up. It is best to do approximately 10-15 minutes of cardiovascular activity before attempting a stretching routine.
When warmed up the muscles are more flexible and can be extended much more easily avoiding unnecessary strains. A great way to incorporate stretching and strength is to take up yoga. Not only does yoga develop balance, posture, strength and great flexibility but also calmness and inner balance. This, of course, is another important requisite for the other side of fitness - mental fitness.
Find all our fitness equipment, weights, dumbbells, yoga mats and supplements at www.naturalmatter.co.uk
Wheat Sensitivity and Coeliac Disease - wheat free & gluten free diets
16/09/2011 by admin.
www.naturalmatter.co.uk
Wheat sensitivity is an allergic reaction or intolerance to wheat. It is a very difficult allergy to pinpoint, as each person’s reaction can be very different. Many people can overcome their allergy by sticking to a wheat free diet. Thankfully some sufferers can, after a period of abstinence, return to a diet where wheat is eaten in moderation. However, others have to remove wheat from their diets permanently. These individuals have to select wheat free foods for life.
Coeliac disease however, is when the small intestine cannot absorb all the nutrients from the food you are eating. The fronds on the intestinal wall become damaged by gluten. (Gluten is a part of the protein found in barley, rye and wheat.) Once gluten is removed from the diet the fronds repair and are able to absorb nutrients from food once again. Unfortunately, for the sufferer, gluten can never be reintroduced into the diet. Therefore, they have to stick rigidly to a gluten free diet.
If you have recently been diagnosed with a wheat allergy or Coeliac Disease it can seem quite disheartening, as it appears every foodstuff contains either wheat or gluten. However, more and more companies are producing food that is safe for wheat free and gluten free diets.
Some of the varying symptoms for a wheat allergy are,
Sweating, skin rashes, asthma, irritability, stomach cramps, runny nose, migraine, sneezing, muscle pain, tiredness and difficulty swallowing.
Some of the symptoms for Coeliac Disease are,
Abdominal discomfort, tiredness, weight loss, diarrhoea, anaemia and fertility problems.
wheat free muesli gluten free chocolate chip cookies gluten free pasta wheat free cake
For all our gluten free and wheat free products please visit www.naturalmatter.co.uk
If you feel that you have some or all of these symptoms please seek advice from your doctor. It is not safe to start a restrictive diet without the correct medical supervision.
The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.
Super foods
12/09/2011 by admin.
For our great range of organic health foods please visit www.naturalmatter.co.uk
If you are having trouble getting your five portions of fruit and vegetables a day, don’t despair. There are many nutritionally dense foods that can come to your rescue. These foods are often called ‘super foods’ because they are packed with vitamins, minerals and phytochemicals. Our bodies need vitamins and minerals to function and to stay healthy. By adding these super foods to a meal you can fill up on your fruit and veg portions in half the time.
Super foods have more vitamins and minerals than an average fruit or vegetable of the same size. In reality, super foods aren’t as exotic as you may think. Instead, they are regular fruit and vegetables, all readily available at any supermarket. You just need to know which are the true ‘super’ ones. Add them to any meal and you can significantly boost the nutritional content.
The super foods that we are listing in this article have an abundance of antioxidants. Antioxidants are a necessary part of the bodies own defence system. Antioxidants cancel out free radicals (unpaired electrons) that are causing damage to surrounding cells.
As an example, Vitamin C sacrifices itself to counteract the destruction caused by free radicals. The only problem is we cannot produce Vitamin C ourselves, so we have to get it from sources outside the body. It is vital that we replenish it on a regular basis. As we get older, our free radical defence system doesn’t work as effectively and extra Vitamin C is needed. So, if you can stock up on those super foods your body will thank you for it.
Here is the important SUPER FOODS list…
Goji berries – These wonderful berries have a high antioxidant level. Goji berries are said to improve, among other things, vision, complexion and circulation.
Ginger – Ginger is a powerful antioxidant. Scientists are investigating the idea that ginger aids in blood vessel balance.
Manuka honey - Manuka honey has antibacterial and antimicrobial properties. These are said to be much higher in Manuka honey. Hydrogen peroxide is added to all honey by bees but in Manuka honey the bees add another substance. This substance has been called the Manuka Factor. A UMF of 10+ is recommended.
Red grapes – It has been proved that red grapes lower LDL blood cholesterol and prevent blood clots. For Grapeseed extract click here.
Cocoa – A great source of cocoa is dark chocolate. Choose a dark chocolate with a 70% or higher cocoa content. Don’t think that milk chocolate will do, it has to be dark.
Green Leafy vegetables – spinach or kale. A true super food. Jam packed full of vitamins.
Green tea – Through its processing it has held onto more of the nutrients from the plant.
Broccoli – Broccoli contains antioxidants including vitamin C but it is also a great source of naturally occurring folic acid. Folic acid isn’t just for pregnant women. It is thought that increasing your levels of folic acid may prevent heart disease.
Flaxseed – Flaxseed is high in the b vitamins, it’s a super grain that leaves all the others in the shade. This grain is very rich in omega-3 fatty acids and has a high fibre content.
Avocado - Avocados are full of B vitamins and folic acid. They are known as nutrient enhancers. When avocados are eaten with other nutrient rich foods they help the body absorb those nutrients. They also help lower cholesterol levels and are a great source of monounsaturated fatty acids.
Sweet potatoes - Sweet potatoes are high in fibre, Vitamin C, Vitamin B6, Vitamin A, manganese and potassium.
Tomatoes – Tomatoes are a great immune system booster. Many studies have claimed there are many health benefits to be gained from eating this super food. One of which is a reduced risk of heart disease.
Natural yogurt – This super food has probiotic cultures. These are said to keep the intestines healthy and in addition they boost the immune system.
Garlic - Garlic can help protect against heart disease by thinning the blood and helping to lower cholesterol.
Blueberries - Blueberries have one of the highest levels of antioxidants. If there is one super food that you should add to your diet, blueberries should be it.
Nuts - Nuts are full of nutrients. Nuts have fibre, calcium, protein, vitamin E, iron, magnesium and selenium.
Peppers - All peppers contain compounds called capsaicinoids. These capsaicinoids are said to have anti-inflammatory effects and are said to be great for your heart.
Acai berries– Acai berries are packed full of antioxidants, amino acids and essential fatty acids.
Kiwis – This fruit is rich in vitamin C and Vitamin E.
Quinoa - Quinoa is high in protein and includes all nine essential amino acids.
Muscle Works
04/08/2011 by admin.
For our muscle gain products please visit http://www.naturalmatter.co.uk
The body has about 650 muscles that take up approximately one half of your entire body weight. These muscles are continuously working to keep us alive and moving. Some muscles we consciously control while others move involuntarily.
Muscle is an elastic type of material, which rapidly responds to any form of increased activity requiring it. There are three different types of muscles in the body, skeletal muscle that we will concentrate on here, cardiac muscle and smooth muscle. Skeletal muscle is in a constant state of being toned or tightened. We need this muscle for any movement we make from running to getting out of the car.
If you want to know what your muscles will be like after a certain training technique, look to the sports men and women who train that way. If you want to have large well-defined muscle groups, go towards the weight training and weight lifting techniques. If you don’t want large muscles but want endurance capabilities, then focus on a runner’s training technique.
When you start weight training, your muscles will start to grow after approximately 2 months depending on your dedication and genetic make-up. Your muscle size increases because there is an increase in your muscle fibres, you don’t actually grow more muscle cells.
You will start to see changes in your body as your training develops. Large muscles will start to develop first, such as your chest and back muscles, as these tend to grow faster.
The triceps are usually a great motivator when you first begin training. This is because they are not used very much, so from a little work they firm quite quickly. This will be very noticeable in women as this is a common fat storage area.
The muscle will decrease however when you stop training it. Also, if you continue to eat at the same rate as you did before when you were training the living muscle, a layer of fat will develop over the tissue. Don’t worry though, it is easy to regain what you once had.
Muscle strength does tend to reduce, as we get older. The main reason for this reduction is reduced activity. If we keep active and maintain muscle strength into our older years, this will promote health and allow us to remain independent, due to increased mobility.
Bigger muscles
There is great debate on how much protein is necessary for increased muscle and performance but many body builders believe that increasing your protein intake will increase your body muscle mass and in turn increase strength. It is generally believed though that by taking a good supply of carbohydrates and then consuming approximately 1.5 -2.0 grams of protein per lb of body weight per day will be enough to promote muscle growth and development.
Sports Injuries and Remedies
03/08/2011 by admin.
Common Injury:- The most common forms of sporting injury are ones involving muscle, tendons and ligaments. You can treat a lot of these injuries yourself. Remember though, if the injury seems serious, make sure you see a doctor immediately.
Muscle Injury First Aid:- The first way to treat a non-threatening injury is to get an icepack and place it on the affected area. After this, put on a bandage to provide support. Finally, raise it higher than the rest of your body. All these tips help to reduce inflammation of the tissue and prevent any swelling, promoting a quicker recovery.
Back Pain:- A common problem for people training is back pain. Lifting or uncontrolled movements whilst exercising can cause this. Pain can be caused by muscle tears and spasms but may also be caused by a slipped disc or Sciatica. It is important to prevent an injury like this rather than treat it afterwards by always being mindful of posture when training, not lifting weights, which are too heavy, and not placing too much pressure on the body by over exercising.
Tendons:- Tendons are a collection of fibres that connect muscles to bones. If you suddenly stretch or overuse that part of your body in a sport, you can damage the tissue that lies around that area.
Ligaments:- These are a band of tough fibres binding bones together. Damage is caused when abnormal movement is placed on a certain area of the body. For example, twisting the ankle can result in severe pain and is known as a Sprain. Fibres are torn and this results in swelling of the affected area.
Serious Injury:- You think you may have a broken limb when gentle pressure or movement causes pain and/or the limb or joint appears deformed. In this case, avoid movement as this may cause further damage to the area. It may be possible to splint the affected area as a splint stabilizes the damaged parts and prevents unwanted movement. If you are unsure, see a doctor as soon as possible.
Physiotherapy:- The main aim of Physiotherapy is to identify and produce the most movement in a patient through health promotion, preventive healthcare, treatment and rehabilitation. They use different therapies such as massage, therapeutic exercise and the application of cold, heat, ultrasound and electrical stimulation. Their aim is to get patients active in helping themselves to get better.
Osteopathy:- This method allows practitioners to use their hands in diagnosing and treating illness and injury. When examining a patient, they have a very hands-on approach that lets them examine places such as the back and other parts of the body. They can also examine muscles and ligaments for pain and restricted movement that could be a sign of injury.
vitamin chart
31/07/2011 by admin.
Vitamin Chart
Read the vitamin chart to see what vitamins we need daily. Most, if not all, can be obtained from a healthy balanced diet. For our vitamin and mineral supplements please visit http://www.naturalmatter.co.uk
However, it is possible to take multi-vitamins to maintain your RDA (Recommended
Daily Allowance), manufacturers claim to be able to supplement diets that may be lacking in certain essential vitamins and minerals.
| Vitamin |
RDA |
Source |
Action |
| Vitamin A (retinol) |
2500IU |
Liver, halibut liver, cheese and eggs. |
Helps with skin, bones, sight, growth and fighting infections like Anaemia. |
| Vitamin A (beta carotene) |
No RDA set |
Present in fruit and vegetables. |
Antioxidant, anti-cancerous. |
| Vitamin B1 (thiamine) |
RDA 1.1 mg |
Dried brewers yeast, brown rice, nuts, pork, oat flakes, wholegrain, liver and wholemeal bread |
Supports growth, converts glucose into energy in muscles and nerves. |
| Vitamin B2 (riboflavin) |
RDA 1.3 mg |
Liver, wheat germ, cheese, eggs, meats, yoghurt, milk, green vegetables |
Converts proteins and fats and sugars into energy. Formation of red blood cells and antibodies. |
| Vitamin B6 (pyrodoxine) |
RDA 1.6 mg |
Bananas, whole wheat, yeast extract, nuts, meat, fatty fish, potatoes |
Needed for the formation of brain and nerve tissue, blood formation, energy production and antidepressant. |
| Vitamin B12 |
RDA 2 mcg |
Pork, Beef, Lamb, White fish, Eggs, Cheese. |
Metabolises protein, carbohydrates and fats. Maintains nervous system and formulates blood cells, detoxifies Cyanide in food. |
| Biotin |
No RDA DRI 30 mcg |
Dried brewers yeast, pigs kidney, yeast extract, eggs, whole grains, maize (corn). |
Maintains healthy skin, hair, nerves, bone marrow and sex glands. |
| Vitamin C |
RDA 60 mg |
Many citrus fruits, cherry juice, blackcurrants, guavas, green peppers. |
Promotes a strong immune system. Promotes iron absorption from food, controls cholesterol. Antioxidant, maintains healthy blood vessels, anti-stress hormones. |
| Choline |
No RDA DRI 10 - 100 mg |
Cereals, Nuts, pulses, beef heart, egg yolk, citrus fruits. |
Is a fat stabilizing agent. Builds neurotransmitters. |
| Vitamin D |
RDA 5 mcg, upper levels to 50 mcg |
Created from exposure to sunlight, cod liver oil, sardines and tuna. |
Sustains health of bones, proper utilization of calcium. |
| Vitamin E (D-alpha tocopherol) |
RDA 5 mcg |
Soya bean oil, sunflower oil, peanut oil. |
Antioxidant, maintains healthy blood vessels, anti blood clotting agent. |
| Folic Acid |
RDA 180 mcg DRI 400 mcg |
Soya flour, nuts, green leaf vegetables and wheat bran. |
Genetic code transmission. Creates red blood cells. Used in digestion, metabolises protein. |
| Vitamin K |
RDA 65 mcg |
Cauliflower, Brussels sprouts, broccoli, lettuce, spinach, cabbage, tomatoes. |
Blood clotting. |
| Niacin Vitamin b3 |
RDA 15 mg DRI 14 mg |
Nuts, chicken, Soya flour, fatty fish, whole grains, cheese, dried fruits. |
Healthy nervous system, cells, skin, and helps with digestion. |
| Pantothenic Acid |
DRI 5 mg |
Dried brewer’s yeast, nuts, wheat bran and eggs. |
Production of energy, anti-stress hormones, controls fat metabolism and cholesterol. |