Category: General Health

Exercise and Type 2 Diabetes

Posted on

How can exercise help with Type 2 Diabetes?

Type 2 diabetes is a condition that affects the level of sugar in the blood, but can easily be managed with the correct medication accompanied with a healthy diet & exercise. A healthy diet is a great way of managing your blood sugar level, as well as aiding in controlling your weight & improving overall mood. Being type 2 diabetic doesn’t restrict what foods you can and can’t eat but limiting certain foods such as sugar, fats & salt can definitely help. 

Physical activity helps to lower your blood sugar level by increasing insulin sensitivity, allowing your muscles to use the glucose (sugar) in the blood for energy. Furthermore, Sheri Colberg-Ochs, founder of the Diabetes Motion, states that physical activity actually helps to lower blood sugar for up to 72 hours. Overall, the NHS recommends you should be aiming for at least 2.5 hours of activity a week, but activity doesn’t always have to mean exercise, this can be anything that causes you to get out of breath. For example, walking slightly faster than normal, going up & down climbing stairs, or even doing some strenuous housework. However, if you are looking to add more exercise into your daily routine the activities below have been found to be beneficial for people with Type 2 diabetes.

  • Cardio – Exercises such as walking, jogging, cycling or swimming are great cardio workouts. If you’re fairly inactive at the moment going out for a little walk each day will have amazing benefits on your body. As well as helping with insulin sensitivity & blood sugar levels doing cardio will also improve lung health & fitness. Meaning over time you will be able to get a little further or even progress a walk into a fast walk or light jog. 
  • Resistance training – Building muscle mass allows a higher capacity of blood sugar to be stored within the muscle, lowering the amount of sugar in the blood. Therefore helping to manage blood sugar levels while storing energy. 
  • Balance Training – Sometimes type 2 diabetes can lead to loss of sensation in the feet, known as neuropathy. This condition can lead to trips & falls, so improving your balance can help to prevent this. This doesn’t have to be anything strenuous simply standing on one foot for a certain amount of time can help to improve overall balance.

If you are currently quite inactive please make sure to consult with your healthcare professional before adding any intense exercise into your routine. Also make sure to stay hydrated & to keep check of your blood sugar levels before & after exercise.

You can also contact our team to schedule a nutrition consultation with our qualified staff and maybe even discuss some exercise and training with our personal trainers! Contact us for more information and make a booking here.

Diet Trends: should you be trying them?

Posted on

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.

3 Simple Steps To Achieve Your Resolutions

Posted on

Christmas is the time for us all to eat as heartily as we’d like whilst pretending to ignore both the scales in the bathroom and the nutritional information on all those boxes of mince pies.

And then January is the time to make the resolutions that you are absolutely going to stick to no matter what: go to the gym twice a week, cut out sugar, stop drinking wine on weekdays…all that good stuff that inevitably gets abandoned after the reduced Quality Street tins start to line the shelves of supermarket. Whilst well-intended, only one in ten of us can actually stick to our New Year’s resolutions for longer than a month, and this is because many of us set unrealistic goals while trying to perform ‘damage control’ after the Christmas dinner.

The easiest way to stick to your resolutions is to make your goals more achievable in the first place – and believe it or not, you can start from December. New Year’s resolutions may be made with the ‘new year, new me’ idea in mind, but if you’re already signed up to and paying for a gym membership in December, chances are that you’re going to find a lot more motivation to continue these habits into 2017.

Step 1: Don’t let Christmas become ‘an excuse’.
This doesn’t mean you can’t enjoy yourself at Christmas. You are allowed to make a beeline for the yule logs and indulge in the roast potatoes on the big day. But many of us use ‘oh, whatever, it’s Christmas’ as an excuse to justify out-of-control eating habits. Treat December like any other month (and therefore pretend that you have a pine tree in your living room and tinsel around your lampshades all year round), and it means you can afford to go all out on the 25th.

Step 2: Start making changes.
There’s no unwritten rule that says you can’t join your local gym halfway through December. Spoiler alert: if you sign up and start paying for it, you’ll be far more inclined to use it since you’re already paying for it. And if you’re already motivated to use it, it’s going to make ticking the box next to ‘lose weight’ or ‘get fitter’ on your resolution list far easier. This also applies to food habits: if you’re going to try and eat healthier in the new year, why not start now and slowly work more vegetables and fruit into your diet to make that change easier?

Step 3: Don’t stress about it.
Your resolutions are not law. You won’t be doing anything wrong by taking a break from them, or not doing exactly what you intended to when you first wrote them. Congratulate yourself on your progress and don’t make it into a very black-and-white, “I either succeeded or I failed” thing.

Those who post their updates publicly on Facebook are more susceptible to feeling bad or stressing about them due to everyone else knowing that they’re trying to achieve something – so when it turns out that you might not be able to do it, the shame of confessing it on social media can make you feel worse. But here’s the thing: social media doesn’t have to know. Tell everyone when you’ve achieved something, not when you plan to. Of course, not having to publicly admit defeat can be a source of motivation for some, but for others it may just increase the stress of it all, thus leading to a bigger ‘crash’ when you give up.

Above all, enjoy Christmas. Eat, drink, be merry, and don’t worry too much, because everyone all over the world is doing just the same as you are. But if you feel like you do need a little kick to help you recover after the Christmas dinner, why not try LiveWell Health’s personal training services or nutrition services to keep you on track? For more information, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

The Effects of Stress on Your Body

Posted on

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts.

How Does Stress Affect Health?

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Persistent reactions to stress can put a strain on both your heart and your gut, leading to a 60% increased risk of cardiovascular disease and digestive problems, as well as being a main perpetrator of accelerated ageing and decreased immune system functioning. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems.

Consider the following:

  • Forty-three percent of all adults suffer adverse health effects from stress.
  • Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints.
  • Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.
  • The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.
  • The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

It’s important to combat stress before it starts to have too much of a negative impact on your day-to-day life. Whilst stress is completely normal and even considered to be a stimulus to act and grow, too much or a build-up of it can have serious repercussions.

Massage Therapy and Stress

A good number of massage types are designed specifically to help with sports-related injuries and pain, but this kind of therapy can also improve mental health and well-being. Many don’t realise the benefits to your body that massages actually have! Virtually every symptom listed by the American Psychological Association can benefit from massage. Research has shown that it can lower your heart rate and blood pressure, relax your muscles and increase the production of endorphins, your body’s natural “feel good” chemical. Serotonin and dopamine are also released through massage, and the result is a feeling of calm relaxation that makes chronic or habitual as well as acute or short-term stress much easier to overcome. In fact, stress relief is one of the first benefits that come to mind when thinking of massage therapy. It’s also a key component for anyone trying to achieve a healthier lifestyle. Clinical studies show that even a single half hour session can significantly lower your heart rate, cortisol levels and insulin levels — all of which explain why massage therapy and stress relief go hand-in-hand.

Benefits of Massage Therapy for Stress

Massage therapy, often integrated as a part of deep tissue massages and Swedish massages, is used traditionally for relieving the aches and pains of everyday life and giving the recipient a small break from troubles. They can help to relax tight or sore muscles, enhance flexibility and range of motion, and improve blood circulation, but one of their most beneficial effects is stress relief. Stress is a prime contributor to many chronic diseases, and can make current symptoms of said conditions even worse – many don’t realise how serious stress can become, which is why the benefits of massages should be made more widely known. Massages can help to combat these built-up feelings and anxieties, and in turn, the risk of depression, disturbed sleep patterns, and fatigue is heavily reduced. A combination of slower breathing and pain relief from specialised massage techniques help to quieten the mind and relax the whole body, leaving you feeling rejuvenated and refreshed and putting you in a better state of mind to continue with your daily activities.

Everyone has dealt with worries, anxieties, and even anger, especially when things you’ve thought that you had on track go wrong or you feel overworked and drained from even the simplest tasks. LiveWell Health offer a wide range of massage techniques that can improve a multitude of health aspects from general well-being to complications and ailments, and from aches and pains to psychological stability. Sports massages will help you to improve agility and recover from sporting injuries, whilst Swedish and remedial massages can improve circulation, mental health and well-being, and generally make you feel great. All of these massages are carried out by experienced professionals with industry training and so you can be sure that you’re receiving the best quality treatment for whatever it is that’s affecting you.

For more information on massages from a friendly member of the team, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

Understanding the Meniscus: An Essential Component of Knee Health

Posted on

Understanding the Meniscus: An Essential Component of Knee Health

The meniscus, often referred to as the “shock absorber” of the knee, is a vital structure that plays a crucial role in maintaining knee stability and function. Composed of two C-shaped pieces of cartilage nestled between the femur and tibia bones, the menisci act as cushions, distributing weight evenly across the knee joint and providing stability during movement.

Anatomy and Function

Located within the knee joint, the menisci are tough, rubbery tissues that help to absorb shock and reduce friction between the femur and tibia bones. They also serve to stabilise the knee, preventing excessive movement and providing support during activities such as walking, running, and jumping.

The menisci have a crescent shape, with the larger medial meniscus on the inner side of the knee and the smaller lateral meniscus on the outer side. Each meniscus is attached to the joint capsule and ligaments of the knee, ensuring proper positioning and function.

Common Injuries

Despite their resilience, the menisci are susceptible to injury, particularly during activities that involve twisting, pivoting, or sudden changes in direction. Meniscus tears are among the most common knee injuries, occurring as a result of traumatic injury or degenerative changes associated with ageing or repetitive stress.

Symptoms of a Meniscus Injury

Meniscus injuries can cause a range of symptoms, including:

  1. Pain, especially along the joint line of the knee
  2. Swelling and stiffness
  3. Difficulty fully straightening or bending the knee
  4. Popping or clicking sensations
  5. Feeling of instability or “giving way” in the knee

Diagnosis and Treatment

Diagnosing a meniscus injury typically involves a thorough physical examination, along with imaging tests such as MRI or X-ray to confirm the diagnosis and assess the extent of the injury. Treatment options for meniscus injuries depend on several factors, including the severity and location of the tear, the individual’s age and activity level, and the presence of any underlying knee conditions.

Conservative treatment measures such as rest, ice, compression, and elevation (RICE), along with non-steroidal anti-inflammatory medications (NSAIDs) and physical therapy, may be recommended for minor meniscus tears or for individuals who are not good candidates for surgery.

Surgical options may be considered for larger or complex tears, particularly those that interfere with knee function or cause persistent symptoms. Surgical procedures for meniscus tears may include arthroscopic repair, partial meniscectomy (removal of the torn portion of the meniscus), or meniscus transplant for irreparable tears.

Conclusion

The meniscus plays a crucial role in knee health and function, serving as a vital component of the joint’s stability and shock absorption mechanism. Understanding the anatomy of the meniscus, common injuries, and treatment options is essential for maintaining knee health and preventing long-term complications associated with meniscus injuries. Prompt diagnosis and appropriate treatment can help individuals recover from meniscus injuries and return to their normal activities with improved function and reduced risk of future injury.

 

If you feel you are struggling with a meniscus issue, our highly qualified sports therapists and physiotherapists can help design a robust rehabilitation plan. Contact us for more information.

Fibromyalgia

Posted on

Fibromyalgia is a complex medical condition that affects the musculoskeletal system and can cause chronic widespread pain, tenderness, and fatigue. The diagnosis, pathogenesis and treatment of of this condition are still being studied and remain a subject of debate in the medical community. Despite this, the American College of Rheumatology has established classification criteria that consider multiple tender points and chronic widespread pain to be the hallmark symptoms of the condition.
Fibromyalgia is a common condition that affects people of all ages and ethnicities, with a symptom prevalence ranging from 2% to 4% in the general population. However, the actual number of individuals who are diagnosed with fibromyalgia is much lower.
The pathogenesis of fibromyalgia is not well understood, but it is thought to be a result of a complex interaction between biological and psychosocial factors. There is no specific test for fibromyalgia.

Anatomy

Fibromyalgia affects the musculoskeletal system, including the muscles, tendons, and ligaments. It is also associated with the nervous system, as it affects the way the brain processes pain signals. People with fibromyalgia may experience widespread pain and tenderness in various parts of the body, including the neck, back, shoulders, and hips. Additionally, fibromyalgia can also cause symptoms such as fatigue, sleep disturbances, headaches, and cognitive dysfunction (often referred to as “fibro fog”).

Symptoms

Fibromyalgia symptoms include:
• Widespread pain
• Increased sensitivity to pain
• Muscle stiffness
• Difficulty sleeping, leading to fatigue
• “Fibro-fog” affecting mental processes such as memory and concentration
• Headaches
• Irritable bowel syndrome (IBS) with stomach pain and bloating
• Frustration, worry, or low mood.
Note: Fibromyalgia symptoms can be unpredictable and may worsen or improve suddenly.

Causes

The exact cause of fibromyalgia is unknown, but it is thought to be a combination of genetic, environmental, and psychological factors. For example, genetics may play a role in a person’s susceptibility to fibromyalgia, while stress, trauma, and infections may trigger the onset of symptoms. Additionally, some research suggests that fibromyalgia may be associated with imbalances in certain brain chemicals that regulate pain, sleep, and mood.

Diagnosis

The diagnosis of fibromyalgia can be challenging because its symptoms are often similar to those of other conditions, such as arthritis, lupus, and chronic fatigue syndrome. To diagnose fibromyalgia, a doctor will perform a thorough physical examination and ask about the patient’s medical history and symptoms. There are no specific tests to diagnose fibromyalgia, but a doctor may order imaging studies, such as X-rays, MRI, or CT scans, to rule out other underlying conditions.

Treatment

Treatment for this condition is aimed at managing the symptoms of the condition. There is no cure for fibromyalgia, but there are several effective treatments that can help relieve the pain and improve quality of life. Some common treatments for fibromyalgia include pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription pain relievers, as well as physical therapy, exercise, and other forms of therapy, such as cognitive behavioural therapy (CBT) and mindfulness-based stress reduction. Additionally, some people with fibromyalgia find relief from complementary therapies, such as massage, acupuncture, and chiropractic care.

Prevention

There is no known way to prevent this condition, but there are steps you can take to manage its symptoms and improve your quality of life. Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can help reduce stress and improve sleep. Additionally, practicing stress-management techniques, such as meditation and mindfulness, can help reduce anxiety and depression, which are often associated with fibromyalgia.

In conclusion, fibromyalgia is a complex and poorly understood condition that affects the musculoskeletal system and nervous system. While there is no cure for fibromyalgia, there are several effective treatments that can help relieve the pain and improve quality of life. If you think you may have fibromyalgia, it is important to see a doctor for a proper diagnosis and treatment plan.

 

If you are suffering from this condition, our exercise professionals can help. Contact us through our email at info@livewellhealth.co.uk or call us on 0330 043 2501.

Company

Key Services

Head Office

Sutton Coldfield, Birmingham
Phone: 07939 212 739
Email: info@livewellhealth.co.uk

Socials

© 2012 - 2025 | Livewell Health - A full service Health and Wellbeing company that offers Massage, Fitness, Physiotherapy, Nutrition, Event and Corporate Wellbeing services | Design&Development: RipeLime