BlueSkies Newsletter - November 2009
Welcome to the November edition of the BlueSkies newsletter. We hope that you find the articles informative and useful.
In this edition, we look at:
Also this month, learn more about the nutritional value of sweet potatoes and why 'core' training is important.
If you have any comments or there is a particular topic that you would like us to cover in the future, please contact us by e-mail.
Breast Cancer, Food & Drink
Nearly 46,000 people are diagnosed with breast cancer every year in the UK making it the the most common form of cancer in this country. However, experts believe that this number could be dramatically reduced if women were to adopt healthier lifestyles.
In fact, the evidence appears to be so strong that it is predicted that up to 40% of cases could be avoided if women modified their alcohol, diet and exercise habits.
What causes breast cancer?
There are certain factors that definitely increase a person's risk of breast cancer such as age (80% of cases are diagnosed in women over 50), family history and a history of non-cancerous breast disease.
In addition to this, starting your periods early, having a late menopause, having no children, never breast-feeding a child, having children later in life and taking HRT or the contraceptive pill can increase your risk.
On top of these definite risks, there are also factors that MAY increase a person's risk of developing this cancer. These include diabetes, smoking, stress, having uneven breasts and previous injury to the breasts. Research is still being carried out into the links between these factors and breast cancer.
Lifestyle factors
If UK women drank less, managed to keep a healthy weight and were more physically active, researchers believe that the number of new cases of breast cancer would drop significantly. In fact, simply adopting a healthier lifestyle could lower the number cases by up to 18,000 per year.
These findings came from a study by the World Cancer Research Fund (WCRF) and Martin Wiseman - the WRCF's medical and scientific adviser - said that we now have the 'clearest picture we have ever had' on how lifestyle affects the risk of developing breast cancer.
Reducing your lifestyle risk
To reduce their risk of breast cancer, men and women should try to be as lean as possible without being underweight. It is recommended that we stay closer to the bottom end of the healthy BMI range of 18-24.9. Almost 20% of the population have a BMI which places them into the obese category which is a significant problem as this will increase their risk of breast cancer by approximately 50%.
Maintaining a low alcohol intake is also likely to reduce a person's risk of breast cancer. There is evidence to show that drinking just one large glass of wine a day increases the chance of developing breast cancer by 20%. Therefore, the WCRF recommend that we limit our alcohol intake to one unit of alcohol per day which is equivalent to half a pint of lager or a small glass of wine. This is much lower than the alcohol intake the Government recommends for health which is less than 14 units per week for women and less than 21 units per week for men.
In addition to maintaining a healthy weight and limiing our alcohol intake, the WCRF found that we should also try to perform at least 30 minutes of physical activity every day to reduce the risk of breast cancer.
If you would like to lose weight or increase your physical activity levels but don't know where to start, why not contact BlueSkies for more information about our services?
Food Of The Month - Sweet Potatoes
Sweet potatoes are a tasty alternative to the traditional spud and are great baked, roasted or mashed. But is it just the taste that makes these vegetables stand out or do they have other benefits? Well, the good news is that these naturally sweet veggies are some of the most nutritious around. In fact, sweet potatoes are an excellent source of vitamin A and a good source of vitamin C - both of these vitamins are powerful antioxidants which help to protect the body against damage and may reduce the risk of chronic diseases such as cancer and heart disease. Additionally, they are a great source of fibre which helps you maintain a healthy digestive system.
Do Superfoods Exist?
We often get asked about 'superfoods' and with so many conflicting articles and opinions in the media, we can understand why there's so much confusion!
This article will give you a little more information about the concept of superfoods.
The term 'superfood' is much overused and doesn't really mean anything! All natural foods provide nutrients which are needed by the body but some foods contain more of the 'beneficial compounds for health' than others. Foods which have many more of these compounds than other foods have been labelled as 'superfoods'.
The problem is that there seems to be a new 'superfood' every month - blueberries, goji berries, alfalfa sprouts, cranberries....the list goes on and on. In terms of fruit, there was some interesting research done in Scotland recently which revealed that blackcurrants actually contain the highest levels of antioxidants, flavonoids and Vitamin C. So, based on the amounts of these beneficial nutrients, blackcurrants are even more 'super' than any other purported (and more expensive) 'superfoods'.
No matter what the marketing companies would like us to believe, 'superfoods' are not miracle workers. All fruit and vegetables are good for us in their own way as they all contain differing amounts of the vitamins and minerals that we need on a daily basis. We cannot rely on just one food to provide us with every nutrient that we need, therefore, it is important that we eat a variety of fruit and veg alongside a healthy, balanced diet.
Activity Of The Month - Core Training
Core training is something that became very popular a few years back but it is a type of training that is important for everyone, from novice exercisers to elite athletes.
When we talk about the core, we refer to the deep abdominal muscles which have several important roles including support of the lower spine and connection of the pelvis to the ribs.
The key muscle to consider is the TVA (transversus abdominis) which is a deep muscle which runs horizontally around the lower part of the abdomen. When the TVA contracts, it draws the lower abs towards the spine and makes us look slimmer whilst enhancing spinal support.
There are many benefits of core training including:
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Improved sports performance - core training creates more efficient force transfer through the body which translates into more powerful throwing, kicking and punching actions as well as more effiicient running, swimming and cycling techniques.
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Better balance - core training enhances balance which is particularly important for older people who are at higher risk of serious fractures if they fall.
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Better posture - better core strength will help prevent/alleviate conditions which are caused by poor posture. Better posture also makes you appear taller and may enable you to command more respect!
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Relief from lower back pain - an exaggerated curve in the lower spine can lead to major back problems. Learning to activate your TVA helps you to maintain better posture, especially in the lower back area, meaning that you are less likely to develop lower back problems or suffer from chronic back pain.
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Looking slimmer - by tightening the TVA, your lower abdomen will be pulled in more tightly making you appear instantly more slender - the TVA is often referred to as the 'anatomical corset' for these reasons.
If the potential benefits of core training have made you think about adding it to your programme, why not contact BlueSkies for some advice about exercises which are suitable for your needs?
To buy equipment to help you with your core training, such as stability balls and resistance bands, visit the BlueSkies shop by clicking here.
Boost Your Fruit & Veg Intake
Fruit & vegetables are nutritional powerhouses which offer a wide range of health benefits. They contain high levels of vitamins, minerals and antioxidants along with fibre which can help to protect you from a range of chronic diseases. In fact, compared to people who consume too few portions of fruit & veg, those eating more portions are less likely to suffer from certain cancers, heart disease and stroke. In addition to this, fruit & veg are low-calorie, low-fat options which can aid in weight loss especially when consumed instead of higher-calorie, higher-fat foods and snacks.
We should all be aiming to eat at least 5 portions of fruit & veg every day but the majority of adults in the UK consume much less than this with the average intake being 3 portions per day. If you want to boost your intake of fruit and veg, here are our top tips:
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Sprinkle a tablespoon of dried fruit onto your breakfast cereal
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Add a chopped banana or apple to your breakfast cereal
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Have a glass of 100% pure fruit juice with breakfast
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Add sliced tomatoes, cucumber and lettuce to your sandwiches
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Have a side salad with every main meal
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Add extra veg to casseroles, soups, curries and pasta sauces
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Keep fruit in your car and on your desk for convenient snacks
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Snack on carrot, pepper, cucumber and celery sticks dipped in salsa or low-fat hummus
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Top pizzas with extra veg before cooking and serve with salad
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Have fruit salad for dessert with low fat yoghurt
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Choose fruit based desserts such as crumbles if possible
Thanks for reading!
We hope you enjoyed our newsletter!
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