Health Anand

 How can I avoid injuries, aches and pains when I’m both working and working out from home? BY - Peter Levidis, a certified athletic therapist. In our practice, we’ve seen a spike in injuries in three main areas: • Neck & shoulders • Hips and back • Chronic overuse of muscles & joints. Here are some tips to help you protect yourself from these common injuries, aches & pains. Neck and shoulders - We tend to hold a lot of tension in our upper body when we’re anxious. If you’re also logging too many hours hunched over a laptop and then attempting an upper-body strength routine, it can add up to considerable strain in the neck and shoulders.  Here’s how to minimize the pain.  Ensure your computer setup is ergonomically sound and that you take two-minute-movement breaks for every 20 minutes of sitting.  Make sure your training program includes a lot of pulling exercises to improve your posture and upper back strength. Plenty of at-home workouts are too heavily...

FOODS TO AVOID FOR BETTER SLEEP TONIGHT by - CHERYL LYTHGOE - Matron at Benenden Hospital Trust UK AVOID TAKING FOLLOWING FOODS AT NIGHT FOR BETTER SLEEP -  1st  CHOCOLATE Chocolate has a high caffeine content, which can cause rapid eye movement more frequently during latter stages of sleep, leading to the grogginess feel in the morning. 2nd  CHEESE Aged cheese contain high level of amino acid tyramine .  This causes our bodies to release 'fight or flight' hormone which increases alertness for number of hours. 3rd CURRY  (SPICY FOODS) Spicy foods like curries, hot sauces & mustard contain high level of capsaicin which elevates body temperature interfering with thermoregulation process & disrupting sleep . 4th  ICE CREAM  (HIGH SUGAR FOOD) Food having high-sugar like ice cream, fizzy drinks & sweets, lead to high blood sugar level at first, then crashing during sleep, this makes your body believe there is emergency & wakes you fr...

 3 DELICIOUS RECIPES TO HELP YOU  DRIFT OFF TONIGHT by -  DAVID WIENER - Certified Elite Personal Trainer & Training Specialist @Freeletics UK 1st RECIPE -  OVEN BAKED SALMON & BROCCOLI DAIRY FREE & GLUTEN FREE  INGREDIENTS -  • 150g salmon fillet  • 200g broccoli  • 125g cherry tomatoes  • 1 onion  • 1/2 lemon  • 1 tsp olive oil  • Salt and pepper, to season HOW THIS WILL HELP YOU SLEEP -  REASON 1 -  Salmon has vitamin B & E  which helps the body to produce melatonin and serotonin, which help in regulating your sleep. REASON 2 -  Salmon is high in  protein, help you feel fuller for longer, & curb those late-night cravings. PROCEDURE -  STEP 1 - Preheat the oven to 200C/400F/Gas 6. Grease an oven-safe casserole dish with olive oil. STEP 2 -  Roughly chop the broccoli and onion, then halve the cherry tomatoes. STEP 3 - Place salmon in the casserole dish, season wi...

  10 EXPERT TIPS TO GET MORE SLEEP TIP 2 - 6 to 10 TIP 6 - Breathe Easy BY -  STUART SANDEMAN  - FOUNDER OF BREATHPOD This breathing exercise, from Stuart Sandeman, founder of Breathpod , will maximise rest and digest response and slow the mind.  In this state, we feel calm and able to sleep with ease. 1st -  Inhale through your nose for a count of FOUR 2nd -  Hold your breath for a count of SIX 3rd -  Exhale through pursed lips for a count of EIGHT 4th -  Repeat for FOUR rounds TIP 7 - Avoid Stimulants BY -  CHERYL LYTHGOE  - MATRON @ BENENDEN HEALTH "The effects of stimulants can take hours to wear off and can have a big impact on how quickly you fall asleep and the quality of it when you do," says Cheryl. 1st TIP -  Nicotine causes your heart rate and alertness to increase, meaning that you feel more awake before you go to sleep. It enters the bloodstream within a few minutes but after a few hours it will begin to leave...

10 EXPERT TIPS TO GET MORE SLEEP TIP 1 - 1 to 5 TIP 1 - Try to Optimise your Surroundings BY -  CHERYL LYTHGOE - MATRON @ BENENDEN HEALTH "Ensure your bedroom is the perfect place to get a good night sleep"  advises Cheryl Lythgoe, matron at Benenden Health. 1st TIP -  Avoid working in your bedroom if you are working remotely during lockdown.  Associating your bedroom with workplace may stop you from 'winding down' in evening. 2nd TIP -   Make sure your room is at optimum temperature—you should aim for it to be between 18-21 degrees Celsius. 3rd TIP -   Make sure your bedroom has good blackout blinds, as lighter evenings and mornings may disrupt your sleep cycle. You can also try wearing a sleep mask if this isn't possible.   TIP 2 - Check your Bedding BY -  GP Dr RICCARDO DI C UFFA -  MBBS MRCS(ed) DOHNS MRCGP PG "A comfortable & supportive bed is vital,"  says GP Dr Riccardo Di Cuffa from Your Doctor. "Don't underesti...