The Benefits of Stretching

For many people, stretching seems to be that unnecessary part of the exercise session that is both time consuming and for no foreseeable benefit. It is quite often squeezed into the remaining few minutes of the session, pushed aside to later or even left out all together.

But are you in fact significantly limiting your potential exercise and fitness gains by neglecting stretching on a regular basis?

Recent studies have suggested that stretching may in fact be important for all individuals, for a number of reasons. Benefits for undertaking in regular stretching throughout or after an exercise session include:

• Improved flexibility, stamina (muscle endurance) and muscular strength
• Reduced muscle tension and soreness
• Improved body alignment and posture
• Decreased risk of injury and aids in faster recovery from injury
• Improved circulation
• Improved mental alertness by reducing anxiety, stress and fatigue
• Makes you feel better throughout exercise and post-exercise

There are a few different types of stretching available and depending on the activity level and time constraints you have, will determine which best suits you. The easiest and often the most effective is a type known as static stretching. This simply involves increasing the length of the particular muscle group that you would like to stretch and then holding that position for 15-30 seconds. Although there is a wide range of research available on stretching, a proven stretching protocol is detailed below:

1. Increase the stretch to a point of muscle stretch, not into pain
2. Hold the stretch for between 15-30 seconds
3. Perform for both sides of the body and try to include all major muscle groups
4. Perform this 3 days per week

Stretching is an easy and often relaxing way to wind down from exercise. Make time for stretching in the last ten minutes of your gym session or at the end of your regular walk.

To help you get started we have put together some upper and lower body stretches. Click here to view our stretching exercise sheets

References:

1. Malliaropoulos, N. Papalexandris, S. Papalada, A. Papacostas, E. 2004, 'The Role of Stretching in Rehabilitation of Hamstring Injuries: 80 Athletes Follow-Up', Medicine & Science in Sports & Exercise, vol. 36, no. 5, pp. 756-759.
2. Octavian, C. 2010, 'The Importance of Good Flexibility and Stretching Movements in Fitness and Body Building Training', Body Building Science Journal, vol. 2, No. 2, pp. 97-107.
3. Shrier, I. Gossal, K. 2000, 'Myths and Truths of Stretching - Individualized Recommendations for Healthy Muscles', The Physician and Sports Medicine, vol. 28, no. 8, pp. 1-11.

Snacking the Healthy Way

It is often debated whether snacking between meals is healthy or not. Having a scheduled snack between main meals is a good way to control hunger and prevent over-eating at lunch or dinner. However, continuously snacking or picking at food can be an easy way to increase your energy intake and can lead to weight gain.

Healthy snacking is:

• Plan a scheduled morning tea, afternoon tea or small supper
• For the average person, the calorie content of a snack should be around 100-200 calories or approximately 420-840kJ
• A snack should contain minimal saturated fat

Having a snack that contains a source of protein will additionally help keep you more satisfied. Snacks containing protein are indicated with an asterisk (*).

Healthy snacks:

• Fresh piece of fruit
• 200g tub of low fat yoghurt *
• Dried fruit and nut packs (40g) *
• Fruit and nut bar *
• Slice of raisin toast with a spread of ricotta *
• 2 small pikelets with jam
• Rice/corn thins with low fat cheese spread/hummus/vegemite
• Vegetable sticks with hummus dip
• Muesli bar (Carmen's muesli bar is an excellent brand)
• Skinny cappucino/latte/flat white *
• Small tin of baked beans *
• Tinned fruit
• Up and Go *
• Rice crackers or vitaweats with low fat cheese (30g) *
• Air-popped popcorn
• Boiled egg *
• Low fat milk smoothie *

The Highs and Lows of Cholesterol Levels

Almost half of all Australians have high cholesterol levels, but why is this so statistic so significant? What exactly are the risks associated with having high blood cholesterol levels? Often we hear that having high cholesterol is unhealthy, but we aren't often told why this is the case.

Essentially, too much cholesterol circulating in our blood results in fatty deposits developing in our arteries. This causes the artery wall vessels to narrow and they can eventually become blocked which can lead to heart disease and stroke (1).

Cholesterol is a type of fat that is part of all animal cells. It is essential for many metabolic processes in the body and is found in certain foods; however there is no need to eat foods high in cholesterol (2). High cholesterol foods are often foods that are also high in saturated fats and these foods should be limited in a healthy diet. The foods that are likely to increase your cholesterol levels include fatty meats, full fat dairy products and most takeway foods, cakes and pastries.

Health authorities recommend that cholesterol levels should be no higher than 5.5mmol/L if you have no other risk factor present (1). The most important thing you can do to reduce your cholesterol levels is to maintain a healthy lifestyle, which includes:

• Maintain a healthy body weight
• Reduce your intake of saturated fat
• Eat low fat dairy products
• Remove visible fats from meat and skin from chicken before eating
• Choose margarines and cooking oils containing polyunsaturated and monounsaturated fats
• Eat fish 2-3 times per week
• Increase your intake of foods that are high in soluable fibre and antioxidants, such as fruit and vegetables
• Exercise for at least 30 minutes per day
• Avoid smoking

If you are doing the above and still have high cholesterol you may need to try medication to get your levels down. But even with medication, it is important to maintain a healthy diet, healthy weight and exercise regularly.

References:

1. 2009, 'National Heart Foundation of Australia - The Dietary Fats and Dietary Cholesterol for Cardiovascular Health Review, www.heartfoundation.org.au/SiteCollectionDocuments/Tick%20ShoppingList%20Retail%202009-06.pdf



2. Mann, J. Truswell, AS. 2002, 'Essentials of Human Nutrition', Second Edition, New York: Oxford University Press.

SLEEP More, WEIGH Less

Did you know that under-sleeping can lead to poor performance and impaired judgement and has also been linked to depression, obesity, diabetes and hypertension. A new study of 1,200 people showed that the average Australian adult gets less than seven hours sleep a night, below the seven to eight hours recommended by sleep experts.

A study by Columbia University, found people who slept four hours or less per night were 73% more likely to be overweight or obese. Also, people who habitually slept for five hours had 15% more ghrelin, a hormone which increases feelings of hunger, than those who slept for eight hours. Those who slept for less time were also found to have 15% less leptin, a hormone which suppresses appetite. "These differences are likely to increase appetite, and therefore contribute to obesity" Dr Taheri states. The subjects in the study also tended to eat more sweet and starchy foods when sleep was cut short.

While research continues, sleep still remains one of the body's most mysterious processes. We do know that sleep is absolutely necessary for survival and even occasional sleeping problems can make daily life feel more stressful or cause you to be less productive. Sleep loss also affects growth hormone secretion that is linked to obesity and impairs the body's ability to use insulin, which can lead to the onset of diabetes. It is paramount that we discover more about this activity where we spend a third of our lives - sleeping.

There are prescriptions and non-prescription drugs, herbs, remedies, technologies, etc that may help you get a good night's sleep. Some work for some and not for others.

Here are some tips you can try at home tonight. These tips are intended for the average adult, but not necessarily for children or persons experiencing medical problems:

• Imagining - Think of a hammock - you're up off the ground, wrapped in a cocoon of comfort, swaying gently in the open air. The sun is warm on your face and there's a cool breeze blowing you back and forth. This visualisation helps you "see" what the reward for sleeping will be, getting you more in the mood to sleep. Visualisation has proved helpful in developing the appropriate brain wave patterns for sleep.
• Magnesium - Has a calming effect on the nervous system. It is part of bones and cells, especially the smooth cells of arteries, and assists in the absorption of calcium and potassium. Over 300 enzymes in our body need magnesium to function properly. It is so important, that the brain stores a "safety supply" to have in the event of a drop in the magnesium reserves.
• Nutmeg - Grind fresh nutmeg and serve it with warm low fat milk and a touch of honey. Milk is naturally high in calcium and rich in tryptophan; together they can be a powerful tranquilizer (and very delicious).
• Hot foot baths - In the Eastern World, a hot foot bath is a traditional remedy; it draws blood from the brain to calm a racing mind. Try soaking your feet in a hot bath with a cupful of Epsom salts and a few drops of lavender essential oil, which will soothe you. Your feet absorb the magnesium from the Epsom salts and relax you further.
• Stomach rub - Soothes down the digestive system and helps bring about deeper relaxation. Lie on your back and place your hand on your belly button. Begin to make small circles in a clockwise direction as you gently glide your hand over your stomach. Let your circles gradually become bigger and bigger. When your circles reach the outside of your stomach, gradually reduce their size until you are back at your belly button again. Reverse the direction; repeat the whole series with your other hand and do this several times. Doing this with lavender oil can create an even more relaxing experience.
• Listening to an audio book - The brain works like a tape player - with one main auditory loop that processes words. If you fill that loop with an interesting book, there's no room for your own worrisome internal narrative. Especially helpful for those who have continuous thoughts running through their heads.
• Deep breathing - Take a deep breath in then slowly release out - focussing on your breathing causes your mind to get distracted from your worries and focussed on your breathing. Doing this for a few minutes can relax your mind and help you get a more peaceful sleep.
• Turn it off - Sleep experts suggest refraining from doing work, watching television, or being on the computer at least an hour before bed time. This allows your brain to start to 'wind down'.

Gangwisch. D, Malaspina. D, Boden-Albala. B, (2005) Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I; COlumbia University, College of Physicians and Surgeons, New York, NY.

Taheri. S, Lin. L, Austin. D, Young. T, Mignot. E, (2004) Short Sleep Duration is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. PLos Med 1(3): e62. doi:10.1371/journal.pmed.0010062.

Major Fast Food Outlets Required to Disclose the Number of Calories in their Food by 2012.

Businesses with more than 200 outlets across Australia, or with 50 in Victoria, will have to display the amount of calories in their food under new Victorian State Government legislation by 2012.

As people order their Big Mac or bucket of crispy chicken, they will be able to see on the menu or on the display board how many kilojoules come with it. (Note: 1 calorie equals 4.2 kilojoules).

Victorian Premier John Brumby says his government is making it compulsory to display the details in a bid to cut down the rate of diabetes and obesity.

'The reason we are doing this is because we have a runaway epidemic in Victoria, right across Australia, particularly with diabetes,' Mr Brumby told reporters.

He said there are up to 270,000 Victorians with diabetes, with a further 20,000 becoming diabetic every year.

'This is a runaway train and we need to drag it back - the best way is by healthier eating and giving consumers information about their eating choices.' Mr Brumby said.

'Many people don't realise that if you eat a big hamburger, with a big coke and a big bag of chips that will be around half of your daily food intake.'

'Many people also don't realise the calories in a large Coke, almost 1,000kj or 20 teaspoonfuls of sugar.' Mr Brumby continued.

Health groups also support the move.

VicHealth Chief Executive Officer, Todd Harper said the plan was likely to be followed by other states.

'I have no doubt it will be popular initiative with consumers and hope that fast food outlets that fall under the threshold will voluntarily adopt it.' Mr Harper said.

'Until now, fast food companies have managed to keep kilojoule counters out of their displays but the time has come to put health first.'

Jane Martin, Senior Policy Adviser for the Obesity Policy Coalition, says clearer labelling on menus will help consumers 'sort the fat from fiction at a glance.'

'Many consumers would be surprised to find that some seemingly innocuous items such as frappes and smoothies contain one quarter of an adult's recommended daily energy intake,' Ms Martin said in a statement.

'To make matters worse many products with healthy sounding names are at the top of the worst offenders list.'

She says some of the highest kilojoule products have names such as Blueberry Blast, Garden Goodness and Green Tea Venti.

'While some of these products contain valuable nutrients, few people would realise that there's less than a 100 kilojoules difference between a Big Mac and the McDonald's Crispy Chicken Caesar Salad,' she said.

Story courtesy of Bigpond News.