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You are here: Backpacker Resources > Healthy Living > Part 48 - Best of 2009

Part 48 - Best of 2009

The Importance of Stretching - February 2009

Dynamic Stretching: Firstly, before embarking on any kind of workout which will push the limits of the body, most of us are aware that it’s vital to warm up. The theory around stretching in this warm‐up phase has however changed substantially over recent years, now favouring movements known as dynamic stretches. This involves the constant movement of the joints whilst gradually increasing, though never pushing the limits of one’s range of motion.

Flexing and extending the arms and legs in principal directions (up, down, forwards, backwards and sideways ‐ all depending on the natural limits of each joint) as well as torso rotations are the essence of this type of stretch. Here you must be careful not to let the momentum of your muscles get carried away to extreme lengths. This is known as ballistic stretching and is NOT a warm‐up technique! It’s all about slow and controlled movements ‐ all the way.

The Good and Bad of Alcohol - April 2009

There are hundreds of studies showing that moderate alcohol consumption does in fact prevent cardiovascular disease, across the sexes and the ages. This is explained by the effect of alcohol in increasing the amount of HDF (otherwise known as good cholesterol) in the blood. Further trends have been observed between moderate alcohol consumption and a decrease in the risk of Type Two Diabetes, through greater sensitivity to insulin, blood clotting and gall stones. Sounds good! There are however some questions still lurking. Namely how do you define moderate and are there any dangers that outweigh these risks?

The Dangers: Heavier drinking is proven to greatly increase the risk of liver disease, hepatitis, cirrhosis, high blood pressure and damage to the heart muscle (cardiomyopathy). Recent research has also shown links to a variety of cancers, most notably through the digestive tract (the mouth, oesophagus and colon) and breast cancer in women. This is because alcohol deactivates a chemical called Folate which is necessary for accurate cell division. Scary. The dangers of lighter drinking are also well known, mainly through simultaneous use with medication and how it inevitably clouds your judgement.

Muscle Memory Tips - July 2009

First comes the great news for anyone in this position. The training you have done has caused your body to develop neurological pathways - which enable the growth and repair associated with exercise. These pathways remain even when you stop training and are the secret behind Muscle Memory - the phenomenon whereby muscular strength comes back much quicker the second time round.

Relief aside - what can we do to avoid or minimise the need for this comeback? In order to answer this question let’s look at what causes muscle loss. This loss is in fact the overall effect of a process called protein turnover - whereby the body is constantly breaking down and re-building its muscle mass. This is intrinsic to human physiology. We can however tip this balance in favour of gain - which is exactly what strength training aims to do. The body repairs damage caused in training sessions via the appropriate nutrition, which causes muscle mass to increase. I’m not just talking body-builders here - but the every single fibre of muscle tissues developed during sport (well not snooker).

Dietary Fibre - October 2009

So what are the benefits of a diet that’s high in fibre? Well before I answer this question it’s important to know that there are two primary classes of dietary fibre ‐ soluble and insoluble. Each has a different function but they are both essential for the maintenance of a healthy gut.

The soluble kind provides bulk to the contents of the guts as well as facilitating intestinal movement. Hence it promotes regularity as well as flushing out the digestive tract. Think of the analogy of a blocked sink, where remains of yesterday’s food quickly accumulate. A diet high in soluble fibre prevents this from happening, which is one way in which fibre can protect against cancers of the digestive tract. Furthermore, such a diet prevents constipation and promotes regularity which together, make life a lot more comfortable!

As for insoluble fibre ‐ this absorbs water inside the body, which in turn slows down the absorption of simple sugars. This prevents dramatic changes in your blood sugar levels, reducing the risk of diabetes and metabolic syndrome. For those already suffering from diabetes, insoluble fibre helps to maintain a steady blood sugar count. In addition to sugar absorption, insoluble fibre lowers the absorption of cholesterol, helping to protect against heart disease. It also helps to balance the acidity of the intestinal tract, thereby promoting fermentations which also contribute to a reduced risk of colorectal cancer. How very useful.

- David Haw