The Importance of Sleep

This month we will look at another necessity, which is sleep. Very regularly, people underestimate the importance of sleep and do not sleep enough. When you understand how significant sleep is to your body composition, strength, health and overall well being, it becomes obvious that the better we are able to sleep, the better we are able to live. You produce most of your growth hormone when you sleep, so actually to achieve your goals it is essential to be resting properly so that your mind and body fully recovers overnight.

Like nutrition, sleep needs are unique to the individual. For males between the ages of 17-35, the national sleep foundation recommends 7-9 hours. Lifestyle and activity levels play a huge factor. The harder you live, the more sleep you need. A lot of people also use the excuse that there is not enough time to get a good night’s sleep as they are very busy during the day and struggle to fit their duties throughout the day. In order for you to change your sleep habits, you need to change this perspective. Sleep is just as vital as eating the right foods and exercising for a certain amount of time during the day. No excuses!

Numerous studies have found that insufficient sleep increases a person's risk of developing serious medical conditions, including obesity, diabetes, and cardiovascular disease. One study found that sleep-deprived workers are costing the UK economy £40bn a year and face a higher risk of death. The effects from a lack of sleep are massive. Sleep deprivation not only influences an individual's health and wellbeing but has a significant impact on a nation's economy," said Marco Hafner, a research leader at Rand Europe and the study’s main leader.

Let us look at the health issues, which deprived sleep could cause. First up is obesity. Several studies have linked insufficient sleep and weight gain. For example, one study found that people who slept fewer than six hours per night on a regular basis were much more likely to have excess body weight, while people who slept an average of eight hours per night had the lowest relative body fat of the study group. If your goal is to lose weight, it is essential to be getting the right amount of sleep each night.

Next up is diabetes. Studies have shown that people who reported sleeping fewer than five hours per night had a greatly increased risk of having or developing type 2 diabetes. Moreover, further studies have concluded that getting the right amount of sleep can positively influence blood sugar control and reduce the effects of type 2 diabetes.

Finally, a study also found that people who averaged less than seven hours of sleep a night were about three times more likely to develop cold symptoms than study volunteers who got eight or more hours of sleep when exposed to the cold-causing virus.

As a result, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep is not followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make. 

Does Nutrient Timing Really Matter ?

‘18-year-old powerlifter Joseph Pena, from Texas managed to back squat a huge 1,025 pounds! (465kg) In the same competition he managed to bench press 515 pounds (233kg) and deadlift another 605 (274kg), taking his record breaking tally to 2,145 lbs (973kg) for the tournament. Imagine if this continues to improve?!’

Nutrient Timing – Does it really matter?

What is ‘Nutrient timing’?

Nutrient timing is the planned alteration of macronutrient (carbohydrate, protein and fat) intake in order to promote health. The application of knowing when & what to eat before, during and after exercise can put you in an advantageous position for exercise performance and recovery. However, it is important to understand why. It all begins with how your body reacts to exercise and the importance of hormones.

Your body contains a number of catabolic (breaking down) and anabolic (building up) hormones that are stimulated by exercise. Catabolic hormones aid the disassembly of nutrients for energy production, whilst the anabolic hormones support muscle hypertrophy (growth), tissue repair, inflammation control (the feelings that you fear after a leg workout) and also facilitate the regulation of carbohydrate, fat and protein metabolism.

Catabolic Hormones

During your workout catabolic hormones are largely responsible for the breakdown of glycogen (converting it to glucose for fuel/energy) in the liver and muscles. These hormones are also increase heart rate, blood pressure, heart contractility, blood distribution to muscle and respiration rate to meet the physiological needs of continuous exercise.

Hormones; Epinephrine, norepinephrine, cortisol.

Anabolic Hormones

Two important hormones for the anabolic phase are insulin and testosterone. Insulin sensitivity is increased during exercise meaning there is more of a demand of glucose for muscle contractions. It also accelerates the transportation of amino acids into muscle and stimulates protein synthesis (removal or repairing of damaged protein and replacing it with replicas that are stronger and more dense) in muscles. Testosterone is also a powerful hormone which promotes protein synthesis and muscle hypertrophy. The amount of testosterone increases with exercise.

The main goals behind Nutrient Timing;

§  Decrease muscle protein breakdown

§  Increase muscle protein synthesis

§  Replenish glycogen (stored carbohydrate)

§  Switch from catabolic to anabolic hormone phase (usually via insulin)

To enforce nutrient timing, academic studies have recommended that you should eat during these three phases;

§  Energy Phase – just before and during workout

§  Anabolic Phase – up to 45 minutes, post workout

§  Growth Phase – remainder of the day

     Energy Phase

Muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores result in muscle fatigue and the body's inability to complete high intensity exercise.

The goals with the energy phase are to increase nutrient (primarily carbohydrate and some protein) delivery to muscles, spare glycogen and protein loss, limit immune system suppression, minimize muscle damage and prepare nutritionally for a faster recovery. Carbohydrate intake prior to resistance training can increase the body's capacity to perform more sets, repetitions and prolong a resistance training workout.

Anabolic Phase

‘Protein in an hour, strengthen thy power. Protein delayed, no gains are made’

No, William Shakespeare did not come up with this phrase.

This expression is a ritual to many gym-users and should be carved in stone at every fitness center. Once the workout is in history books, there seems to be a rush to gulp down a protein shake. This is why you see many leave the gym in a rush, holding a product marketing protein shaker filled with the latest post workout supplements.

Many studies insist that ingesting the right nutrients (carbohydrates, and protein) post exercise can increase muscle endurance and strength. The optimal window for nutrient consumption is up to 45 minutes after a workout. If no nutrient consumption has taken place for up to 4 hours post exercise, then the positive effects will not be the same. 

Immediate ingestion of carbohydrate is important the insulin sensitivity post exercise causes the muscle membranes to be more permeable to glucose. This results in faster rates of glucose storage and provides the body with enough strength to initiate the recovery process.

Growth Phase

The growth phase consists of the 18 - 20 hours post-exercise when muscle repair, growth and strength occur. The goals of this phase are to maintain insulin sensitivity in order to continue to replenish glycogen stores and to maintain the anabolic state. Consuming a protein and carbohydrate meal within 1 - 3 hours after resistance training has a positive stimulating effect on protein synthesis. Carbohydrate meals with moderate to high glycaemic indexes (brown rice, oats, whole wheat bread etc.) are more favourable to enhance post-exercise fueling. 

Change The Way You Think About Cardio Vascular Exercises

Change The Way You Think About Cardio Vascular

You are drowning in a sea of cardiovascular machines and intimidated by the idea of the right cardio exercise for you. I have worked in the fitness industry for a long time and I recognize the look.

You need to forget, as with all training regimes, the counterproductive notion that within this sea of cardiovascular machines is just the one for you.

 You’ll be delighted to know that there is no such need for such CV monogamy.              

                             

 In fact settling in to the same old ways will stop you enjoying all the diverse benefits that high and low intensity cardio can bring you.

Cardio Vascular exercise is defined by the National Physical Activity guidelines as ‘the ability of the heart and lungs to supply oxygen-rich blood to working muscle tissues with the ability of the muscles to use oxygen to produce energy for movement’ or in layman’s terms any exercise that forces your heart rate to beat faster. Cardio exercise, when optimized, can do the following for you.

• Reduce  your stress
• Give you  better quality sleep
• Give you confidence about how you feel and look
• Make you lose weight faster

·         Improve your brain. Including an increase in concentration and prevention of memory loss. A study conducted by the Centre for BrainHealth at The University of Texas saw 57-75 yr olds show a higher metabolic rate and increased neuronal activity in the anterior cingulate after just 3 hours a week of exercise on a stationary bike and treadmill. The anterior cingulate is the primary link between superior cognition in late life.

To give your body a break from excessive pounding, and to reduce the risk of injury use Low impact exercises. The Cross-trainer, Recumbent bike, and the Adaptive motion trainers (AMT’s) will minimize the compressive forces on your bones and joints. Or why not slip into a SportsDock Yoga or Pilate’s class. Improving your flexibility, balance, and inner strength. 

CV machines such as the Treadmill, Versa climber, and steppers have more compressive force thus making your blood work much harder.

The right amount of High Impact cardio exercise can increase bone density, performance and torch calories à la SportsDocks Train Insane and Body Blast classes.

Have your favorite C.V machines but try to alternate high and low impact cardio workouts working them together. After all diversity is always better. A bit of spice in life to contrast your rather sedentary work lifestyle. 

Remember to ignore any apathetic sighs you may hear from friends and beware of the growing trend to judge C.V workouts based in contrast to its rather outgoing flashy brother- the resistance trainer.

Ultimately adopting the habit of regular, varied, C.V exercise is much more important than fretting over which suits me better. 

Giving up Smoking

It is No Smoking Day on 11^th March 2015, so a great time to give smoking! It’s not easy but here are some tips to help you…..

Write a list of the reasons why you want to stop, and keep them with you. Refer to them when tempted to light up.

Some of the reasons could be….

• Better all-round health: stopping smoking reduces the risk of 50 different illnesses and conditions.
• The risk of a heart attack drops by a half one year after quitting

• The risk of cancer continues to fall with every year of not smoking

• Have lots of money to spend on other things - smoking 10 a day costs around £1460 per year

• Improved fitness and easier breathing – better at sports and getting up stairs

• Better chance of having a healthy baby

• Food tastes better

• Better skin; avoid premature wrinkles

• Fresher breath, hair and clothes, and no more cigarette smells around the house

• Back in control of my life, no more cravings

Health benefits after stopping smoking

Some of the health benefits from stopping smoking can occur quite quickly as the table below shows. Other health improvements are seen over the course of a number of years, depending on how long a person has smoked.

Tell everyone that you are giving up smoking. Friends and family often give support and may help you. Smoking by others in the household makes giving up harder. If appropriate, try to get other household members who smoke, or friends who smoke, to stop smoking at the same time. A team effort may be easier than going it alone.

Get rid of ashtrays, lighters, and all cigarettes.

Be prepared for some withdrawal symptoms. When you stop smoking, you are likely to get symptoms which may include: nausea (feeling sick), headaches, anxiety, irritability, craving, and just feeling awful. These symptoms are caused by the lack of nicotine that your body has been used to. They tend to peak after 12-24 hours, and then gradually ease over 2-4 weeks.

Anticipate a cough. It is normal for a smoker's cough to get worse when you stop smoking (as the airways "come back to life"). Many people say that this makes them feel worse for a while after stopping smoking and makes them tempted to restart smoking. Resist this temptation! The cough usually gradually eases.

Further help & information

ASH - Action on Smoking and Health
http://www.ash.org.uk/

QUIT
http://www.quit.org.uk/

Smokefree - NHS Choices
http://www.nhs.uk/smokefree

Prostate Cancer

This month it is national prostate cancer awareness month, so, in this month’s Healthy Campus blog, we will be looking at the signs and prevention of this disease.

In the UK, approximately 1 in 8 men will get prostate cancer at some point in their lives. Older men (50 years and over), those with family history of prostate cancer and those of Afro-Caribbean origin are regarded as at higher risk.

What are the signs and symptoms of prostate cancer?

Prostate cancer can grow slowly or very quickly. Most prostate cancer is slow-growing to start with and may never cause any symptoms or problems in a man's lifetime. However, some men will have cancer that is more aggressive or 'high risk.' This needs treatment to help prevent or delay it spreading outside the prostate gland.

If a man does have symptoms, such as problems urinating, they might be mild and happen over many years. For some men the first noticeable symptoms are from prostate cancer which has spread to their bones. If this happens, you may notice pain in your back, hips or pelvis that was not there before. These symptoms could be caused by other problems such as general aches and pains or arthritis, but it is still a good idea to get them checked out by your GP if you are worried.

Most men with early prostate cancer do not have any symptoms.

How can prostate cancer be prevented?

We don't know how to prevent prostate cancer, but a healthy diet and lifestyle is likely be important. Eating healthily and being active can help you stay a healthy weight. This may mean that you are less likely to be diagnosed with aggressive or advanced prostate cancer. A healthy lifestyle can also improve your general wellbeing and reduce your risk of other health problems such as diabetes, heart disease and some other cancers. 

More men in Western countries get prostate cancer compared to men in East Asian countries such as China and Japan. But when men from Asian countries move to Western countries they are as likely to get prostate cancer as Western men. This may be because of the Western diet, which contains less fruit, vegetables and fish, and more meat, dairy, sugar, fat and processed foods. 

What is a healthy diet?

Eating a healthy, balanced diet with a wide variety of foods and plenty of fruit and vegetables may help to prevent prostate cancer. A balanced diet should contain all the food groups in the picture below so that your body has all the energy and nutrients it needs, without containing too much fatty and sugary foods which can lead to weight gain.

The picture shows the five main food groups and the proportions that you should eat every day.

Which foods may lower my risk of prostate cancer?

There are some specific foods which might be important in helping to prevent prostate cancer. You might want to eat more of these foods, listed below. Scientists are studying these as we still need more research before we can say for sure whether they protect against prostate cancer, and how much you would need to eat.

Soy foods and pulses. Soy foods include soy milk, tofu, soy beans (you can buy these frozen), soy yoghurt, miso and tempeh. Pulses include beans, peas and lentils.

Green tea. You need to drink around six cups of green tea a day for it to have an effect, and brew the tea for 5 minutes to release the protective nutrients. Try drinking it instead of your usual hot drinks.

Tomatoes and lycopene (a compound found in tomatoes).The best sources of lycopene are cooked and processed tomatoes such as tomato sauces, soups, purees and pastes. Try to eat cooked or processed tomatoes regularly at least twice per week.

Selenium.  Selenium is found in Brazil nuts, fish, seafood, liver and kidney. Selenium supplements don't seem to have an effect.

Cruciferous vegetables. These include broccoli, cauliflower, cabbage, Brussels sprouts, pak choy, spinach and kale.

Supplements

Some people like to take supplements to try and help prevent cancer but the evidence doesn't show that supplements lower your risk. In fact, they might even increase it. For example high doses of Vitamin E supplements have been linked to a higher risk of prostate cancer. Supplements also don't contain all the nutrients found in foods. If you do take supplements, make sure you don't take more than the recommended daily allowance.

How much physical activity should I do?

Exercising regularly throughout your life helps you stay healthy. It can help you keep to a healthy weight and may also help to lower your risk of prostate cancer and other health problems. The more physical activity you do, and the more vigorous the activity, the lower your risk of prostate cancer. But even a little is better than none at all.

What else can I do to help reduce my risk of prostate cancer?

If you smoke, give up!!

Keep your alcohol intake within recommended limits (21 units per week or 3 to 4 units per day for men; 14 units per week or 2 to 3 units per day for women)

Know your body! It is important to recognise any changes or unexplained symptoms and to get medical advice about whether they might be serious.

How to steer clear of cold and flu bugs this winter

Whenever winter comes around, so does the annual onslaught of cold and flu viruses. Out of the two, cold viruses are milder than flu viruses, with typical symptoms including sneezing and a runny or stuffy nose with a sore throat and chesty cough. Flu, on the other hand, is often accompanied by high fever (as opposed to an occasional mild temperature with colds), shivers, headache, aching limbs and a complete lack of energy.

If you feel that you are suffering from a cold or flu, you do not need to go to the doctor/hospital unless you have a chest infection as well or have an underlying respiratory condition. You can usually just self-medicate with over the counter remedies and plenty of fluids.

Here's our guide to battling cold and flu bugs this winter...

Eat an immune-boosting diet 

A balanced diet can help give your immune system the energy it needs to fight off viral attacks. Make sure you get at least five portions of fresh fruit and veg at this time of year, since these are the foods that contain the nutrients your immune system needs to be as strong as possible.

And remember to eat regularly – don't skip meals, especially breakfast, as studies show people who don't eat in the mornings are more likely to catch cold and flu bugs than those who have a healthy breakfast.

Keep things clean

Telephones, computer keyboards, light switches and door handles are all breeding grounds for cold and flu bugs, which can live outside the human body on surfaces for up to 24 hours. So if someone at home or at work has a cold or flu, make sure any surfaces that could become contaminated with their virus droplets are kept clean by using disinfectant wipes on a regular basis.

Also don't share things like cups, mugs or cutlery with someone who has a cold or flu – stick to your own and wash them thoroughly before you use them.

Have the jab

If you're over 65 or you belong to a high-risk group, you can get a free annual vaccine from your GP to protect you against catching flu. Those in high-risk groups include people who have a medical condition such as heart, neurological or respiratory disease, diabetes or a weakened immune system, as well as people who are pregnant.

Even if you're not eligible for a free jab, you can still have one if you're prepared to pay for it. It could be money well spent and is now widely available from your GP, or from high street pharmacies and supermarkets.

Stay warm 

Studies have shown that cold weather can make your body less effective at fighting viruses. When your nose gets cold, your immune system also becomes sluggish – and that leaves you vulnerable to picking up bugs.

So wrap up well when you go outdoors, and keep your home warm too. Turn your central heating thermostat to 21C (70F). Set your heating to come on half an hour before you get up and to go off half an hour before you turn in for the night. When it's very cold, keep your heating on at night at 18C (64F). 

Get regular exercise

The cold weather may not exactly inspire you to go out for a jog, but exercise is a great immunity booster. For instance, a study shows people who take a 30-40-minute walk five times a week have half the risk of catching a cold than those who do no exercise at all. But don't overdo it, as exercising too heavily can weaken your immune system.

Quit smoking 

Smokers are affected by more chest infections every year than non-smokers. Experts believe smoking makes you more susceptible to viruses because it acts as a respiratory irritant that thickens mucus and prevents infected mucus from leaving the body. So if you haven't already done so, now would be a great time to quit.

If you're struggling with giving up, contact Student Health & Wellbeing (if you are a student) or Occupational Health (if you are a member of staff) for advice

New classes!

NEW Exercise Classes!

Every Monday – Beginning January 19th 2015

Stratford Exercises Classes

Every Wednesday – Beginning January 21st 2015

Student Union Dome – University House

Circuit Training: 12:30 – 13:00

All body resistance & cardio workout incorporating different exercise stations

Core Conditioning: 13:15 – 13:45

Improves posture and core strength through stretching and strengthening