BlueSkies Newsletter - May 2009
Welcome to May's BlueSkies Newsletter! 
In this month's edition, you can read our articles on:
Also, read our top tips on getting your kids more active, find out how walking can benefit you and those who suffer from osteoporosis and discover the nutritional benefits of cauliflower.
Post-Natal Health & Fitness
After giving birth, exercise may be the last thing on your mind but getting back into regular exercise offers a range of benefits for new mums such as:
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Faster return to pre-pregnancy weight and fitness level -
Better ability & increased energy to cope with the demands of a new born
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Quicker healing & recovery from labour and birth
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Reduced likelihood of suffering from post-natal stress and depression
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Opportunity to meet other people who are in the same situation as you
First things first!
Remember that birth places tremendous strain on your body - even the most straightforward ones! So, you need to take time to recover before diving headlong into an attempt to fit into your skinny jeans.
Don't feel pressured to exercise before you're ready and always consult your GP or midwife before starting a post-natal programme as every pregnancy is different. Some people may need to wait until their 6 week check up before exercising whereas those who were regular exercisers throughout their pregnancy may be able to start sooner.
Baggy bellies!
Don't be shocked at how your body looks after giving birth. If it's your first child, you may be horrified to find that your belly now looks like a deflated beach ball after years of training had resulted in a svelte, toned stomach - this is normal!
Over the first few weeks post-partum, your uterus will contract which will help flatten your stomach. Combined with a well-planned, post-natal exercise programme, this will help you begin to regain your figure. However, don't expect miracles overnight - it can take a good few weeks of effort to see the results.
Remember...!
Pregnancy splits your abs so it is important to ensure that the muscles have healed before you begin any strenuous abs workouts. If you are unsure how to do this, check with your midwife or GP.
Also, bear in mind that your ligaments and joints will be 'looser' for up to 3 months following the birth due to the action of the hormone relaxin. Relaxin can increase your risk of muscle and joint injuries so avoid high impact activities/sports, those that require rapid changes of direction and avoid 'over-zealous' stretching.
Caesearean safety!
With Caesarean births, you will not be able to return to activity very quickly at all - you probably won't want to either. When you are discharged from hospital, you will be given instructions to reduce your risk of developing blood clots and it is essential that you follow these. Other forms of activity will be severly limited, probably up until your 6 week check up. However, as all cases are different, it is best to go with your midwife's or GP's advice.
Golden rules!
As we have stressed already, everyone is different and you should consult your GP or midwife before beginning any activity following childbirth. However, here are the general guidelines:
- Make sure your bra offers enough support
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Don't exercise if it hurts your breasts, pelvis, stomach or anywhere else
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If breast feeding, try to exercise afterwards when your breasts are lighter
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Exercising up to 4 times a week is ample as time is precious with a newborn
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Remember to take it easy and progress slowly
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If you feel breathless or light headed, stop and consult your GP
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Avoid activities that place stress on your pelvic floor or hip joints until joint strength and stability improves
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Avoid high impact activities or ones requiring sudden changes in direction
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Don't overstretch
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Don't expect miracles, give yourself time and set realistic goals.
Where to start?
Ideal post-natal activities include walking, swimming, aqua-workouts, yoga and pilates as well as professionally designed, personalised resistance training programmes. You may want to consider buggy-workouts which involve you, your buggy and your baby as these are specific for new mums and a great way to meet other new mums.
If using a Personal Trainer, ensure that they are qualified in Post-Natal Exercise before beginning and provide them with all relevant details about you and your birth. And, remember to consult your GP or midwife before starting!
The Big Bone Walk 2009
The National Osteoporosis Society's Big Bone Walks take place from May 2009. They aim to raise money to fund the work of this charity as well as encourage people to walk to improve their bone health.
This year, Dame Kelly Holmes is supporting the Big Bone walks this year and she says, "I am delighted to work with the National Osteoporosis Society Big Bone Walks. Walking, like running, is a great way to keep your bones strong and healthy, and it's something that everyone, of all ages, can do together!" The details of this year's walks are:
- Westonbirt Arboretumin Gloucestershire, Saturday 9th May, registration £10
- Roath Park in Cardiff, Saturday 20th June, registration £5
- Stormont in Belfast, TBC June, registration £5
- Threepwood in Scotland, Sunday 30th August, registration £5
To register for any of these events, or for more information, click here.
Breast Cancer Awareness
One in nine women will develop breast cancer at some point in their life making this the most common cancer in the UK. Around 46,000 new cases are diagnosed every year and, sadly, 12,300 of these women will die. Although men can also get breast cancer, this is rare with around 300 cases diagnosed each year. But, do you know much about breast cancer and its symptoms? If not, this article will fill you in.
What is breast cancer?
Breast cancer is an uncontrolled growth of cells in the breast. Cancer occurs when the genes responsible for regulating cell growth mutate. In the normal state, cells replace themselves in an orderly fashion with healthy, new cells replacing older cells when they die. However, mutations in the genes, result in cells dividing without control producing more abnormal cells which form a tumour.
Tumours can be benign (not dangerous) or malignant (potentially dangerous). If malignant tumours are not found and treated, they can spread to other parts of the body. Undetected and untreated breast cancer can invade healthy breast tissue and the underarm lymph nodes. Once into the lymph nodes, cancer can easily invade other parts of the body.
What increases the risk of breast cancer?
Although we often think as breast cancer risk as 'inherited', in reality only 5%-10% of cancers are due to inherited abnormalities. However, around 90% of breast cancers are due to genetic abnormalities caused by the aging process alongside the general 'wear and tear' of life. Breast cancer risk is strongly linked to age - about 80% of all cases occur in women over 50 years of age. Women who have children later in life, or don't have children at all, are also at an increased risk of breast cancer.
What should you be doing?
Breast cancer that is detected early, is much more likely to be successfully treated. Women should try to get into the habit of regularly checking their breasts. Although not all changes are caused by cancer, if you notice any changes in the look or feel of a breast, consult your GP immediately. Also, make sure that you attend your routine breast screening appointments. You should be watching out for:
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Changes in the size, shape or feel of your breasts
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A new lump or thickening in one breast or armpit
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Any puckering, dimpling or redness of the skin
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Changes in the position of the nipple, a rash or nipple discharge
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Pain or discomfort that is new to you and felt only on one side
For information on how to perform a self examination, click here or visit the American College of Obstetricians and Gynecologists website at www.acog.org
Preventing breast cancer
Although age is the strongest predictor of breast cancer risk, there are steps that we can take to help reduce our risk. Maintaining a healthy, balanced lifestyle is one of the most important things. So, maintain a healthy weight, keep fit & active, don't smoke, drink alcohol in moderation and eat plenty of fruit & veg.
It is also particularly important for post-menopausal women to maintain a healthy weight as excess weight post-menopause is thought to be quite strongly linked to the risk of breast cancer. In addition, women who do not breastfeed are thought to be at an increased risk. For more information visit Cancer Research UK.
Food Of The Month - Cauliflower
Consumption of the humble cauliflower is in decline. However, it is a very 'health-ful' food which is a valuable addition to our diets. For example, one serving of cauliflower (3 florets) contains roughly 40% of your daily requirements of Vitamin C. Although it is part of the cruciferous family of veg which includes broccoli, cabbage and kale, it lacks the green chlorophyll because the leaves of the cauliflower shield the florets from the sun as the grow.
As part of the cruciferous family, cauliflower is a good source of anti-oxidants (anti-cancer compounds) and phyto-nutrients that help to detoxify the liver. What's more, cauliflower contains a specific phyto-nutrient (indole-3-carbinol) that lowers the liver's secretion of a cholesterol transporter (apoB) by 56%. ApoB is the main carrier of LDL cholesterol to the tissues and high levels of it are linked to plaque formation in the blood vessels. So, with all these benefits, why not add a bit of cauli to your meals or try a tasty serving of cauli soup?
Top Tips - Children's Activity
A recent Change4Life survey which had 260,000 respondents found that most children do not do enough activity to maintain their health and prevent obesity. In fact, 72% of children are not achieving the recommended 60 minutes of out-of-school activity per day.
Here are our top tips on increasing children's activity:
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Remember that anything counts towards the daily 60 minutes including cycling, dancing, ballet, skating, blading, skiing, gymnastics, swimming, martial arts, skipping and team sports - the more variety, the better!
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Make the most of the good weather and the great outdoors - go to the local park with a healthy picnic and equipment such as a football, a cricket bat & ball, tennis racquets & balls, frisbees and skipping ropes.
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Let your kids try something new such as trampolining - it's a fun activity that will improve balance, co-ordination, strength, flexibility and CV fitness.
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Remember that the 60 minutes doesn't have to be performed all in one go - combine it throughout the day by biking/walking to school and back, walking the dog, playing with friends or going to a dance class.
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Encourage your children to play with friends or siblings - it's the most enjoyable, natural way for them to be active.
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If your kids can't swim, take them to lessons to help them learn life-saving skills and use up some of that excess energy.
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Try to design some family activities which will encourage your whole family to be active together and motivate your children to take part too.
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Remember that activity doesn't have to be expensive - the best things in life are free!
Thanks For Reading!
We hope that you enjoyed this month's newsletter!
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