Fitness | LiveWell Health

Exercising In The Heat

Posted on June 17, 2024

Exercising in hot weather can present a number of challenges for athletes and fitness enthusiasts alike. While the heat can provide an added cardiovascular challenge, it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. In this article, we will explore the science behind exercising in the heat, the benefits and risks associated with this type of exercise, and the best practices for staying hydrated and safe when engaging in physical activity in warm or hot weather.

Science Behind

Exercising in the heat places additional stress on the body due to the increased workload required to regulate internal body temperature. This can result in increased sweating and fluid loss, leading to dehydration and other heat-related conditions.
In order to regulate body temperature, the body must transfer heat from the internal environment to the external environment. This is accomplished through sweating, which is facilitated by the sweat glands in the skin. The evaporation of sweat from the skin helps to cool the body and maintain internal temperature. However, this also results in fluid loss that must be replaced to prevent dehydration.

Benefits

For athletes and fitness enthusiasts, exercising in the heat can offer several benefits, including:

Improved cardiovascular fitness: Exercising in hot weather can provide a more challenging cardiovascular workout, helping to improve overall fitness and endurance.
Increased calorie burn: The body must work harder to regulate internal temperature in hot weather, resulting in an increased calorie burn during exercise.
Improved heat adaptation: Regular exercise in hot weather can help the body to adapt and become more efficient at regulating internal temperature, improving performance in warm conditions.

Risks

While there are benefits to exercising in the heat, it is important to be aware of the associated risks, including:
Dehydration: The increased fluid loss from sweating can result in dehydration, which can negatively impact performance and increase the risk of heat-related conditions.
Heat exhaustion: Symptoms of heat exhaustion can include dizziness, headache, and fatigue, and can result from dehydration and overheating.
Heat stroke: In severe cases, heat exhaustion can progress to heat stroke, which is a life-threatening condition characterized by a high body temperature, confusion, and unconsciousness.

Usefull Tips

Hydrate before and during exercise: Adequate hydration before and during exercise is essential to prevent dehydration and related heat-related conditions.
Wear appropriate clothing: Lightweight, breathable clothing can help to regulate internal temperature and prevent overheating.
Exercise at cooler times of day: Exercising in the early morning or late evening, when temperatures are cooler, can help to reduce the risk of heat-related conditions.
Gradually acclimate to the heat: Gradually increasing exposure to hot weather over several days can help the body to adapt and become more efficient at regulating internal temperature.
Monitor for symptoms of heat-related conditions: Pay attention to symptoms such as headache, dizziness, and fatigue, and seek medical attention if these symptoms persist or worsen.

In conclusion

Exercising in the heat can provide a more challenging workout and improve cardiovascular fitness, but it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. By following the best practices outlined above, athletes and fitness enthusiasts can enjoy the benefits of exercising in hot weather while minimizing the risks associated with this type of exercise.

Ankle Stability Exercises

Posted on June 17, 2024

Ankle Stability Exercises

The ankle joint is a complex hinge joint that connects the lower leg bones (the tibia and fibula) to the foot bone (the talus). It plays a critical role in weight-bearing activities such as walking, running, and jumping. This joint is stabilized by a network of ligaments, tendons, and muscles, which work together to maintain its position and resist movements that could lead to injury.

Anatomy

The ankle joint, or talocrural joint, is a hinge joint connecting the lower leg bones (tibia and fibula) to the foot bone (talus). This joint plays a critical role in weight-bearing and movement, enabling actions like walking, running, and jumping. The tibia and fibula form a stable structure around the talus, providing both flexibility and stability. The joint is lined with a synovial membrane that produces fluid to reduce friction, while articular cartilage cushions the bones during movement.

Stability in the ankle is maintained by ligaments and tendons. Key ligaments include the deltoid ligament on the inner side, which prevents over-eversion, and the lateral ligaments (anterior and posterior talofibular and calcaneofibular ligaments), which prevent excessive inversion. Tendons like the Achilles tendon, connecting the calf muscles to the heel, and the peroneal tendons, which stabilize the outer ankle, ensure controlled motion and protection from injury.

Surrounding muscles, such as the calf muscles (gastrocnemius and soleus), tibialis anterior, and peroneal muscles, work to move and stabilize the ankle. Together with the ligaments and tendons, they allow the ankle to function as a strong, flexible foundation for everyday activities and high-impact movements, while reducing the risk of injury.

Symptoms

Issues with ankle stability often manifest as frequent sprains, a sensation of wobbliness, pain, swelling, and difficulty bearing weight on the affected ankle. Chronic ankle instability can also cause recurring discomfort and impact an individual’s ability to engage in physical activities.

Causes

Ankle instability can result from various factors, including:

Weak muscles supporting the joint.
Poor neuromuscular control.
Previous ankle injuries, such as sprains or fractures.
External factors like inappropriate footwear or uneven surfaces during physical activity.

Recurrent injuries can lead to chronic ankle instability, further increasing the risk of complications.

Diagnosis

Diagnosing ankle instability typically involves a physical examination by a healthcare professional. The process may include:

Assessing the range of motion and strength of the ankle.
Reviewing the patient’s history of injuries.
Imaging studies such as X-rays or MRIs to evaluate the condition of the ligaments, tendons, and bones.

Treatment

Treatment for ankle instability aims to strengthen the joint, improve neuromuscular control, and prevent further injuries. Interventions include:

Deep Tissue Massage and Sports Massage: These therapies help alleviate muscle tension, improve circulation, and promote healing.
Reflexology: Targeted pressure on specific points of the foot to support ankle function.
Heat and Ice Therapy: Heat helps relax muscles, while ice reduces inflammation and pain.
Medical Acupuncture: Stimulates the body’s natural healing processes and reduces pain.
Cupping Therapy: Promotes blood flow and aids in recovery.

Exercises

Strengthening exercises are essential for improving ankle stability. Here are some effective options:

Ankle Dorsiflexion
Use a resistance band to lift your foot toward your shin, strengthening the muscles at the front of the ankle.
Ankle Plantar Flexion
Press your foot away from your body using a resistance band, targeting the calf and ankle.
Eversion and Inversion
With a resistance band, move your foot outward (eversion) and inward (inversion) to strengthen the ankle’s stabilizing muscles.
Calf Raises
Stand on your toes and lift your heels off the ground to build strength in the calf and ankle.
Balance Exercises
Stand on one foot to enhance proprioception and improve stability.

Conclusion

Ankle stability is essential for maintaining proper joint function and preventing injuries. Through targeted exercises and strength and conditioning regime’s designed by our Physiotherapists or Sports Therapists combined with other modalities such as deep tissue massage, reflexology, and medical acupuncture, combined with specific strengthening exercises, individuals can significantly improve their ankle health.

If you experience recurring ankle issues such as sprains or weakness, or if you have sport-specific needs, contact our team of specialists. We can develop a personalized exercise plan and provide professional treatments to support your recovery and performance.

3 Exercises for Glute Activation

Posted on June 10, 2024

As anyone who exercises will know, getting yourself warmed up and ready before working out is an absolute must. Glutes are a very important muscle group that do a lot of work, from preventing any injuries to improving your general performance. Whenever you lean or bend over at your hips, your glute muscles are the things controlling your movements, so in order to fully engage them you’ll need to ‘activate’ them. Not doing so means you’ll be using other muscles for work that they don’t need to be doing (i.e. using your knee muscles to bend at the hips) and this can become an injury risk.

Strong glutes help you to become more powerful in your movements, and not just in exercise-related ones – simple tasks like walking or jogging will become a little easier as you have more power to put into them. Preventing excessive movement in your lower back and knees is another key advantage to having strong glutes, as this means you’ll reduce your general injury risk.

Anatomy

The glutes, short for gluteal muscles, are a group of three muscles that make up the buttocks. There are other muscles known as the deep 6, but we can discuss these at another time as the primary muscles are the glutes. The glutes are one of the most powerful muscles in the body, responsible for hip extension, abduction, and external rotation. The anatomy of the glutes is complex and understanding it is essential for anyone looking to build a stronger, healthier lower body.

The three muscles that make up the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful of the three, responsible for hip extension and external rotation. It originates from the ilium, sacrum, coccyx, and fascia of the lumbar region, and inserts into the femur.

The gluteus medius is located on the outer surface of the pelvis, just above the hip joint. It is responsible for hip abduction and internal rotation. The gluteus medius originates from the ilium and inserts into the greater trochanter of the femur.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. It is also responsible for hip abduction and internal rotation. The gluteus minimus originates from the ilium and inserts into the greater trochanter of the femur.

The glutes are not just important for aesthetic reasons; they play a vital role in many activities we perform daily, such as walking, running, and jumping. They also provide stability and support to the pelvis and lower back, making them crucial for proper posture.

To train the glutes effectively, it is essential to understand the different functions of each muscle. Exercises that target the gluteus maximus include squats, deadlifts, and hip thrusts, which all involve hip extension. For the gluteus medius and minimus, exercises such as side-lying leg lifts and lateral band walks are effective.

Proper form is crucial when performing glute exercises to ensure that the muscles are being targeted effectively and to avoid injury. It is also important to gradually increase the intensity of exercises to prevent overloading the muscles and causing strain or injury.

In conclusion, the glutes are a complex group of muscles that are vital for a healthy, strong lower body. Understanding the anatomy of the glutes and their functions is crucial for anyone looking to improve their strength and overall health. By incorporating targeted glute exercises into a regular fitness routine, individuals can build a stronger, more stable lower body and improve their performance in daily activities.

Exercises

So now that you’re aware of what glutes actually are, how do we activate them?

Clamshell

This is an exercise popular both for stretching and physical therapy, and targets your hip rotators and muscles. Start by lying down on one side, with your head resting on an arm or pillow (but be careful, if you lean on your arm for too long it may start to go a little numb!). Then bend your knees upwards so that your feet are in an even line with your hips and your heels are behind you, and tilt your torso and pelvis slightly forward. Keeping your heels together, raise your top knee from the one that it’s resting on – this should contract your core and squeeze your glutes. Don’t be tempted to follow the movement of your hips rolling back, as they will try and to achieve maximum results from this, your body needs to remain stable as you lift your knees.

Once you’ve mastered it lying down, try it with your weight resting on one elbow in a side plank.

Hip extensions

This can also be used as a great warm-up exercise as it targets your lower body and improves your flexibility and strength. To begin, get yourself into a table top position (on your hands and knees and looking down at the mat below you). Keep your hips over your knees and your shoulders aligned with your wrists, but be careful not to lock your elbows into place. Bring one of your bent knees up to the ceiling – this is the part that really works your glutes. Exhale as you raise it, then bring your leg back down into the position you started in and inhale. Complete 15 reps with one leg, then repeat for the other and you should be good to go.

The glute bridge

Despite how involved it is with working your glutes, this is actually one of the easiest exercises that get the best results! Start by lying down on your back and looking up, with your knees bent and feet on the ground with hip-width space between them, to create a small triangle in the space between your legs and the floor. Press your arms down by your sides and your feet into the ground as you lift your hips off the ground, using your arms to support yourself, and then lower them back down to the ground. Make sure to keep your core tight for maximum effect!

When the two-legged version becomes too easy, extend one leg in the air as you lift your hips, or even pull your knee to your chest with your arms as you bring it up.

Injuries and other considerations

The glutes, also known as the buttocks, are a group of muscles that are crucial for movement and stability of the lower body. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Injuries and medical conditions associated with the glutes can cause pain and discomfort, and may affect a person’s ability to perform daily activities. Here are some possible injuries and medical conditions associated with the glutes:

Strains and Sprains: The glutes are prone to strains and sprains, which occur when the muscles and ligaments are stretched or torn. These injuries can result from sudden movements, overuse, or trauma. Symptoms of a strain or sprain include pain, swelling, and limited range of motion.
Piriformis Syndrome: Piriformis syndrome is a condition in which the piriformis muscle, located in the buttocks, spasms and compresses the sciatic nerve. This can cause pain, numbness, and tingling in the buttocks and down the leg. Piriformis syndrome can be caused by overuse, trauma, or poor posture.
Bursitis: Bursitis is a condition that occurs when the bursae, small sacs of fluid located between the bones and tendons, become inflamed. This can cause pain, tenderness, and swelling in the buttocks. Bursitis can be caused by overuse, trauma, or infection.
Sacroiliac joint dysfunction: The sacroiliac joint is located at the base of the spine and connects the sacrum to the pelvis. Dysfunction in this joint can cause pain in the buttocks, lower back, and legs. Sacroiliac joint dysfunction can be caused by trauma, pregnancy, or degenerative joint disease.
Gluteal tendinopathy: Gluteal tendinopathy is a condition that occurs when the tendons that attach the gluteal muscles to the hip bone become inflamed or degenerate. This can cause pain, weakness, and difficulty walking. Gluteal tendinopathy can be caused by overuse, trauma, or aging.
Hemorrhoids: Hemorrhoids are swollen veins in the anus and rectum that can cause pain, itching, and bleeding. Prolonged sitting or straining during bowel movements can increase the risk of developing hemorrhoids.

Preventing injuries and medical conditions associated with the glutes involves a combination of proper stretching, strengthening, and conditioning. It is important to maintain good posture, avoid prolonged sitting, and engage in regular exercise that targets the glutes.

If you experience any pain or discomfort in your glutes, please contact us and we may be able to help with rehabilitation, strength and conditioning or sports massage. Furthermore, should you be seeking advice on how to build / train your glute muscles, please contact one of our personal trainers.

Cardio’s effect on Muscle Mass

Posted on June 10, 2024

What are the effects of cardiovascular exercise on muscle mass?

Cardiovascular exercise, also known as cardio, has long been associated with weight loss and improving overall health. However, there is a common misconception that cardio can also reduce muscle mass. In this article, we will explore the relationship between cardio and muscle mass, examining the evidence to determine whether or not cardio can truly reduce muscle mass.

Muscle mass and Cardio explained…

First, it is important to understand that muscle mass is primarily influenced by two factors: exercise and nutrition. Resistance training, such as weight lifting, is the most effective form of exercise for increasing muscle mass. Additionally, consuming a diet high in protein is crucial for providing the necessary building blocks for muscle growth.

Cardio, on the other hand, is primarily focused on improving cardiovascular health and burning calories. While cardio can be a great form of exercise for weight loss and improving overall health, it is not typically associated with building muscle mass. In fact, some forms of cardio, such as long-distance running, have been shown to actually reduce muscle mass in some individuals.

One reason why cardio may lead to muscle loss is due to the body’s adaptation to endurance exercise. Endurance exercise, such as running or cycling, places a greater demand on the body’s aerobic energy system. This can lead to a reduction in the body’s anaerobic energy system, which is primarily responsible for powering short bursts of high-intensity activity, such as weight lifting.

Additionally, cardio can increase the body’s production of cortisol, a stress hormone that can break down muscle tissue. This can be especially true for individuals who engage in excessive amounts of cardio, without adequate rest and recovery time.

However, it is important to note that the relationship between cardio and muscle mass is not always clear-cut. For example, moderate amounts of cardio may actually help to improve muscle mass by increasing blood flow and providing the necessary nutrients for muscle growth. Additionally, some forms of cardio, such as high-intensity interval training (HIIT), have been shown to improve both cardiovascular health and muscle mass.

Ultimately, the relationship between cardio and muscle mass is complex and depends on a variety of factors, including the type and duration of cardio, the individual’s diet and rest habits, and their overall fitness goals. While cardio alone may not be the most effective way to build muscle mass, it can still be a valuable form of exercise for improving overall health and fitness.

Conclusion

In conclusion, cardio can lead to muscle loss in some individuals, especially if it is performed excessively and without adequate rest and recovery time. However, the relationship between cardio and muscle mass is not always clear-cut, and moderate amounts of cardio may actually help to improve muscle mass. Ultimately, the best approach to building muscle mass is to incorporate both resistance training and cardiovascular exercise, while also consuming a diet high in protein and getting adequate rest and recovery time.

Get in touch

If you liked this article and you are thinking about your exercise and nutrition regime our team of highly qualified personal trainers and nutritionists can help. Getting the right balance of exercise and nutrition to reach your goal can be a scientific process where one size does not fit us all. Our experts can tailor make the right approach for you. Contact us today for more information or advice alternatively make a booking online.

Understanding Food Allergies and How to Manage Them

Posted on June 9, 2024

Food allergies are a common and often challenging health issue that affects millions of people worldwide. These allergies occur when the immune system mistakenly identifies certain foods as harmful and triggers an allergic reaction. Symptoms can range from mild to severe and may include itching, swelling, hives, digestive problems, and in extreme cases, anaphylaxis—a life-threatening condition requiring immediate medical attention.

Common allergens include foods such as peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish. The severity of reactions can vary greatly from person to person and even from one exposure to the next. Understanding and identifying these triggers is crucial in managing food allergies and maintaining a healthy lifestyle.

One of the most effective ways to identify food allergies is through IgE blood testing. This method measures the levels of specific IgE antibodies in the blood that are produced in response to certain allergens. With accurate and scientific analysis, individuals can pinpoint the exact foods or environmental factors causing their symptoms. This knowledge empowers them to make informed decisions about their diet and lifestyle, avoiding potential allergens and reducing the risk of allergic reactions.

Managing food allergies involves more than just avoiding certain foods. It requires a comprehensive approach that includes reading food labels carefully, communicating your allergies to restaurant staff, and being prepared for emergencies with medications such as antihistamines and epinephrine auto-injectors. Support from healthcare professionals and dietitians can also be invaluable in creating a safe and balanced diet.

If you suspect you have a food allergy, booking a test with us is a simple and effective first step. Our home-to-lab finger-prick blood test is designed for convenience and accuracy. Simply collect a quick sample at home and send it to our laboratory. Within 7 days, you’ll receive detailed results that reveal your IgE reactions to 23 foods and 19 environmental allergens. This test is available for individuals aged 4 and older, except those who are pregnant or breastfeeding. Available exclusively in the UK, our testing service provides you with the information and support needed to manage your allergies effectively. Take control of your health today by scheduling your allergy test with us.

If you need help with any aspect of your health, such as personal training or nutrition then please contact our team today.

Build your Glutes! Show off that bum…

Posted on June 3, 2024

It is vital for individuals to have strong glutes and incorporate strengthening exercises into training programmes. Strong glute muscles ensure the correct pelvic alignment and can help reduce lower back pain. Also reducing injuries sustained to the hip, knee and ankle joints. Strong glutes aid in balance, improved posture, single leg limb support and reduced back pain when lifting heavy weights.

Anatomy

The gluteal region is an anatomical area located posteriorly to the pelvic bone at the proximal end of the femur. The muscles in this region move the lower limb at the hip joint. The main glute muscles are glute maximus, medius and minus.

Glute Maximus – This muscle is the biggest out of all the glutes. It is the most superficial and makes up most of the shape of the glutes on the body. This muscle helps perform extension and lateral rotation of the hip.

Glute Medius – This muscle lies between the maximus and the minus. Movements such as abduction and medial rotation occur here.

Glute Minus – The minus is the smallest and deepest of the superficial glute muscles. This also helps movements such as abduction and medial rotation. When in movement this muscle helps secure the pelvis, preventing any pelvic drop.

Importance of Glute Strengthening

1. Strong Glutes help prevent injuries – It is so important to have strong glute muscles and muscles surrounding the hip as this will add support to the lower back, knees and ankles. This is due to the alignment of the body being in the correct positioning and reducing the amount of stress on certain joints in the body.

2. Enhanced Athletic performance – Basic movements such as jumping, running, driving and twisting are all performed through the hips and legs. This aids an athlete performance by increasing their agility levels and strength when carrying out the movements.

3. Improved posture and balance – Having strong Glute muscles will improve your posture and balance within the body. When the hip, glutes and core are stable it will reduce the amount dysfunctional movements in the body. When the hips are aligned, it will keep the neck shoulders and back in a further stable position, improving posture.

Glute Activation & Exercises

Firstly, to activate the glutes you need to stretch. The main area that needs to be stretched is the hip flexors. Stretches such as a kneeling lunges and banded split squats could be really helpful to loosen up the area.

A few glute bridges can be performed to start the activation of the glutes, these exercises will get the glutes warmed up, ready then for people to move onto the heavier weights. This is so important because you do not want to go in straight away with the heavy weights, as this could cause injury and strain to the glute muscles.

Here is a list of exercises that could be used for glute activation:

Exercises

1. Donkey Kicks
- Purpose: Target the gluteus maximus, helping to build strength and size in the largest muscle of the glutes.
- How to Perform:
  - Start on all fours with your hands under your shoulders and knees under your hips.
  - Keeping your knee bent at 90 degrees, lift one leg toward the ceiling, engaging your glutes to push your foot upward.
  - Lower the leg back to the starting position without touching the floor, and repeat before switching sides.
2. Fire Hydrants
- Purpose: Focus on the gluteus medius and minimus, helping to build the upper and side parts of the glutes for a more rounded appearance.
- How to Perform:
  - Begin on all fours, similar to donkey kicks.
  - Keeping your knee bent, lift one leg out to the side, aiming to get it parallel to the floor while keeping your hips stable.
  - Lower back down and repeat before switching to the other side.
3. Lateral Walks
- Purpose: Strengthen the gluteus medius and minimus, which are crucial for hip stability and creates a more balanced, rounded glute shape.
- How to Perform:
  - Place a resistance band around your thighs, just above the knees, or around your ankles for more difficulty.
  - Stand with feet hip-width apart, slightly bent knees, and a slight forward lean.
  - Step sideways, keeping tension on the band, and bring the other foot in without fully touching them together.
  - Take a few steps in one direction, then reverse.
4. Glute Bridge with Abduction
- Purpose: Combines the standard glute bridge with abduction to target the entire gluteal muscle group, enhancing growth and strength.
- How to Perform:
  - Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  - Place a resistance band around your thighs, just above the knees.
  - Lift your hips into a bridge position, and at the top, push your knees outward against the resistance band (abduction).
  - Bring your knees back together, lower your hips, and repeat.
5. Clams
- Purpose: Specifically target the gluteus medius and minimus, which helps to build side glute muscles and improves hip stability.
- How to Perform:
  - Lie on your side with your legs stacked and knees bent at 90 degrees.
  - Keep your feet together as you lift the top knee, opening your legs like a clam shell, while keeping your hips stable.
  - Lower the knee back down and repeat before switching sides.
6. Plank Jacks with Resistance Band
- Purpose: Engage the glutes dynamically, along with the core, by combining the traditional plank with lateral leg movements against resistance.
- How to Perform:
  - Start in a plank position with your hands under your shoulders and a resistance band around your ankles.
  - While holding the plank, jump your feet out to the sides, keeping tension in the band, and then jump them back together.
  - Maintain a strong core and keep your hips level throughout the movement.

The glutes play a vital role in a huge majority of bodily moves, helps with core strength and is one of the most active muscles in the body. If you think you need help with your butt, then contact one of our fitness advisors or personal trainers today.

The Role of Carbohydrates during Exercise

Posted on June 3, 2024

Carbohydrates play a key role within physical activity by providing energy to the body, brain and muscles. Athletes or anyone taking part in any physical activity needs to ensure they are consuming a large amount of carbohydrates within their diets. If someone does not consume enough carbs it is likely that performance levels and recovery may become impaired.

What are carbohydrates?

Carbohydrates are one of the main three macronutrients we need to consume every day, together with protein and good fats. The main three types of carbohydrates are starch, fibre and sugar. Starch carbohydrates are more so known as complex carbs, these are food types such as potatoes, corn and starchy vegetables. Natural and added sugar foods are known as simple carbs, these can be found in food and drinks such as milk, honey, sweets, sugary drinks and syrups.

Why do we need carbohydrates and how does it aid in exercise performance?

It is imperative to our bodies that we consume carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen. Carbohydrates are one of the main sources of energy for our body to function, carbs are broken down and digested into a small molecule called glucose. This is used for fuel and is stored within muscles. The glucose energy molecule aids in delaying the onset of fatigue and help with muscular endurance. Carbohydrates also aid in muscular growth alongside protein and fats (macronutrients) which is so important to athletes to grow in their athletic
performance. Glycogen stores can be limited, so if a person is training and partaking in high intense physical activity, our bodies will need carbohydrate stores to fuel the body, ensuring an individual has increased energy levels. Glycogen is the main source of energy for quick bursts of physical activity and exercise, this keeps people motivated and full of energy. If these stores are low during exercise a person may become fatigued very quickly, lacking overall energy and unable to perform at the best of your ability at the highest standard. It is so important for a person to consume the right amount of carbohydrates to aid in exercise performance. If you are a person who is active and performs the recommended amount of exercise per week, healthy eating and carbohydrate intake is a necessity. Carbohydrate intake doesn’t have to always be food intake, you could have energy drinks and carbohydrate supplements (especially if you are trying to control weight).

Good sources of carbohydrates

Quinoa, Wheat, Pasta, Rice
Oats, yoghurt
Banana
Potatoes / Bread
Apples
Carrots
Corn
Whole grains
Vegetables

As you can see carbohydrates are a key compenent of any diet or nutrition plan. We should not be cutting food groups out of our nutrition plans as they all plan a significant role! So if you are in need of support or advice by qualified nutritionists who won’t feed you down the wrong path, then contact us today for more information.

How important is Protein?

Posted on June 3, 2024

Protein is one of the three main macronutrients needed to fuel the human body, meaning your daily calorie intake should consist of 10%-35%. The rest of our intake is made up of the other two macros carbohydrates & fats, as well as micronutrients such as vitamins & minerals. However, unlike the other two marcos your body does not store protein, which is why it is essential in your diet especially when trying to build muscle.

What is Protein?

Protein is made up of a long chain of amino acids & are considered to be the “building block” of a cell. Every cell contains protein but the role of each cell differs depending on the arrangement of the amino acids within it. They are essential for the structure & function of the tissues in the body. Some of these roles include:

Building structures in the body
Helping to produce antibodies to fight off illness or infection
Repairing of cells & creating new ones
Carrying oxygen throughout the body
Aiding digestion

Another key role for protein is the production of muscle mass. Simply eating protein won’t help to gain muscle but this combined with weight/fitness training & a balanced diet should do the trick. As we all know fitness training is essential for muscle growth, stimulating & even slightly damaging the muscle allows it to grow back bigger & stronger. How? Well, during exercise you create micro tears within the muscle, your body then breaks down the protein you have consumed to repair these tears. In order to do this, the broken down protein fills the tear creating new muscle fibres & therefore healing the muscle while increasing the muscle mass

How much do you need in your diet?

Daily protein intake tends to vary depending on an individual’s caloric needs. The average advised calorie intake is 2000 calories per day for women & 2500 for men. Each gram of protein contains 4 calories, indicating that the average woman should consume a minimum of 50g per day & men should aim for at least 62.5g per day. However, what is the average person? Every individual is different which means so is there daily calorie intake. If you’re not too sure what your daily calorie intake is then you can work it out another way. It is recommended in people aged 19-50 that you should consume 0.75g of protein per kilogram of body weight per day. But when exercising with the aim of growing muscle, the Journal of Sport Science suggests upping this to 1.3-1.8g of protein per kilogram of body weight.

How does protein help me to keep fit?

As well as being great for muscle growth & repair, protein has many other benefits that help us to keep fit & healthy. These include;

Speeding up recovery rate after exercising
Reduces muscle loss
Helps to maintain a healthy weight
Prevents binge eating

High protein diets are often advised for people trying to lose weight, as protein combined with fibre helps to keep you fuller for longer.

Good Sources of Protein

When talking about protein most people think of meat, however there are many different types of food that contain lots of protein. Below are some examples of high protein foods:

Fish
Poultry
Lean Beef
Tofu
Eggs
Nuts
Seeds

Overall, whether you are trying to keep your body functioning at it’s best, to gain muscle mass, or loose weight, protein is an essential part of your diet. If you feel you would like to speak to one of our nutritionists then please contact us today.

Digesting Food

Posted on June 3, 2024

How long does it take to digest food?

The amount of time it takes to digest food will always depend on what types of different foods you have eaten. Generally, it takes around 24-72 hours of food to move through your digestive tract. Different factors such as metabolism, gender and whether someone suffers with digestive issues could all contribute to the rate of digestion, either slowing down or speeding up the process.

Food travels fairly quick through a person’s digestive system, the first process may take around 6-8 hours for food to travel from the small intestine to the large intestine. However, once the food has reached the large intestine it can sit there for at least a day to be broken down even more into smaller particles.

The rate of digestion also depends on what foods you may have eaten, for example; fish and meat products can take as long as 2 days to fully digest compared to foods such as fruit and vegetables taking as quick as a day due to being high in fibre. Foods that are high in fibre help the digestive tract course run with added efficiency.

What happens during the digestion process?

The digestive system is made up of five main components:

Mouth
Oesophagus
Stomach
Small Intestine
Large Intestine

Digestion is the process by our bodies which breaks down food, and gives you the main nutrients our bodies need to fully function. Anything else left over becomes a waste product which our bodies remove naturally.

The first process begins with the mouth, as you pass food into the mouth you start to chew the food breaking it down into smaller pieces, this is where your mouth releases saliva. The saliva contains enzymes that breaks down the starch in the food, resulting in the food becoming easier to swallow.
Once you have swallowed the food travels down to the oesophagus. The oesophagus connects your mouth all the way down to the stomach. The oesophageal sphincter opens to allow food to travel and transfer into the stomach.
As soon as the food has entered the stomach, acids that are in the area will break down the food particles even more. This creates partially digested food and gastric juices within the stomach.
When food has entered the small intestine the liver and pancreas also aid in the contribution of breaking down food. The pancreas aids in breaking down fats, carbohydrates and protein. The main three food groups. Other nutrients such as vitamins, fibre and water move through the small intestine wall and into the bloodstream. Then whatever is left over will transpire into the large intestine.
This is the final part of the digestive process where the large intestine will absorb any remaining water and get rid of any nutrients that the body does not need. Turning it into solid waste, where the body will naturally get rid of any of these products, completing the procedure.

Common Digestive System Complications

It is vital to seek help when suffering with any digestive system complications and understand the signs and symptoms. If left for to long other issue may develop and may lead to further serious illness.

Acid reflux- This occurs when the oesophagus sphincter is weakened. Resulting in acid from the stomach to travel back up into the oesophagus, causing a sensation of heartburn.
Food Intolerance- Some digestive issues may have underlying causes of the development in allergies. This is largely triggered by certain food groups/ types not being able to be processed in the body by a certain digestive enzyme.
Irritable Bowel Syndrome (IBS)- Common signs of IBS can be shown as bad stomach cramps, constipation or diarrhoea. These can all be affected by what food type you consume but are commonly cause by food/drinks such as dairy, alcohol, caffeine and gas producing foods.

Weight fluctuation and bloating- Weight loss and weight gain are common indications of digestive issues. If the body is unable to absorb the nutrients it needs from food then this could explain unexpected weight loss. Bloating is also common with conditions such as IBS which may be mistaken for weight gain; however, this is normally just signs of poor digestion. A person may also suffer with slow bowel movements which may contribute to weight gain.

A Few Tips for Better Digestion

- Limit the amount of red meat and processed foods
- Eat more nutritious foods such as fruit and vegetables
- Get plenty of sleep and be in a good sleeping routine
- Exercise daily
- Manage stress levels
- Eat smaller meals more frequently, rather than larger meals

If you feel you want to discuss more about this and in particular your own personal nutrition, our qualified nutritionists can help. Contact us today or make a booking online.

Diet Trends: should you be trying them?

Posted on June 3, 2024

Over the past few years, obesity has become a consistently increasing public health issue. In response to this, there is now an influx of diet trends that all give you ‘the fastest weight loss results’; and everyone on the internet is suddenly more qualified to advise you than a professional nutritionist.

Now, in no way am I saying I am an expert in nutrition, but I’d like to think my experience and knowledge in the line of work I am in makes me slightly more educated in this field than Sarah on that yummy mummy Facebook group. However, if you genuinely need detailed advice into your own personal nutrition, please seek advice from a professional (I cannot stress this enough).

Whilst fad diets have been around for several years (Atkins, Weight Watchers etc), there is now a much greater pressure to try them due to the constant celebrity endorsement we see everywhere. In my personal opinion, I believe social media can be an extremely dangerous place for someone vulnerable to this pressure. You sit on your phone, scrolling through Instagram and catching up on George’s recent holiday photos and up pops an advertisement of that amazing looking celebrity rambling on about how their fat loss coffee has given them great results within a week. Why wouldn’t you want to give it a go? Fat loss in a week, just from drinking coffee, great right? Wrong. News flash people, most of these celebrities are paid a pretty penny to be pushing these products on their followers. Now, I don’t deny that they fully deserve their brilliant figures, but that is through a lot of strength training in the gym and a calorie deficit for fat loss. Most of these before and after photos with the product are taken on exactly the same day, they just put make up on, wear more flattering clothes and find better lighting for their after picture.

In all honesty, all of these diets rely on creating a calories deficit, whether that’s through restricting carbohydrate intake, replacing meals with shakes, only eating between certain times of the day, creating ‘sins’ on certain foods; it doesn’t matter how they dress it up, they aim to make you eat less calories than you use and therefore weight loss will follow.

I’m sure you’ve probably thought which diet is best for me to lose weight at some point. We all have, you’re not alone. Well, in my opinion, the balanced diet that creates a sustainable calorie deficit for you is best. Now, remember a calorie deficit is purely burning more calories than you consume, therefore you can also create this through exercise if you are already happy with your diet, and that is perfectly okay too. Just remember, don’t beat yourself if you have a bad day and eat too many calories, life is too short for scorning yourself for that doughnut; enjoy the doughnut, just take the dog for a slightly longer walk on that day.

Here’s a few quick tips on how to avoid fad diets and poor diet advice:

Promises of quick fixes.
Recommendations of detoxes where you are to avoid certain foods.
Pushing supplements and a number of other ‘fat loss’ products onto you.
Single study or no academic research available (relying on celebrity personal success stories).
Claims of magical benefits of certain foods (e.g coffee or grapefruit).
Promises of weight loss through tablets, without changing any other aspect of your lifestyle.
Recommendations to consume non-food items (cotton wool diet).
Promotion of eating one type of food (e.g cabbage soup diet, raw food diet).

If you are interested in discussing nutrition and a healthy considered approach to losing weight then please get in touch with one of our team.

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