Our Latest Newsletter: August 2009

How to look, feel and stay young!

By Paul Peroy

Let’s face it, we all want to look, feel and stay young. That is why the rate of plastic surgery has risen to 1 in 3 Australian woman who undergo a procedure. What if I told you there is a natural way to maintain your youthfulness? Even after going under the knife (or needle) you must look after yourself to maintain your youth.

Everyday cells in our body die and are replaced, as we age the new cells are not as good as their predecessors. The process is known as cell degradation. But by ensuring we eat well, exercise and think positively, we can ensure a higher quality of cell is produced, keeping us younger and healthier. This will shine though your skin, general health and energy levels; ensuring a more youthful you.

Nutrients

There are a few key elements to eating well, firstly a low calorie high density diet. A great rule is, if your grandmother wouldn’t recognize it, don’t eat it. This means eating rawer natural foods that are less processed, like brown rice or sugar instead of white. It takes more energy for your body to process these foods, meaning you also have the benefit of burning more body fat while eating them (double bonus points I know). We require good nutritious food high in antioxidants, omega 3 and vitamins. Like ones you would find in Tea, fruit, vegetables, raw nuts, seeds, berries, olive oil, tomato paste and red wine (yes you heard right, something fun that’s good for you. Moderation is vital though). When well nourished we regenerate better quality cells, which means the machine (our bodies) have good quality spare parts.

The Okinawa Tribe of Japan is proof of this. They have the most people aged over 100 per capita, the lowest rate of death from cancer, heart disease and stroke. Keeping calories limited and nutritious is definitely an anti ageing essential.

Activity

Getting active is most important. You know what I’m talking about, yep, that fabulous E-word….Exercise. Increase your heart rate every other day for at least 30 minutes. Find something you enjoy and love. Walk or run and make it an adventure to experience your neighborhood. Partake in a dance class and get some fantastic moves for your next night out. Self-defense, join a gym and partake in different classes that interest you, keeping you entertained so activity isn’t another chore in your to do list for the day. Yes you can even include your bedroom activities, but remember the key was to keep your heart rate up for over 30 minutes. So I guess it may involve some role play of chasing the assistant around the desk.

Weight resistance training is another element of activity that is required to maintain our youth. So lifting heavy objects in our day to day life can help, though some form of a weights routine is required to ensure an all over training effect. Remember to keep it interesting and fun. You can find some parks with equipment & bodyweight routines displayed. Some people enjoy their gym weights work out, others require their personal trainer to motivate and inspire them with interesting new things they can do. I prefer a weights class, such as BODYPUMP. It’s motivational with an instructor, great music, it’s social and best of all requires minimal coordination and thought. Before I know it, the hour is over and I’ve had a good time.

Activity keeps your body working and moving, which is a vital part of holding on to our youth. It releases endorphins and hormones which make you feel good & it ensures your body is ready for a good solid night sleep. If we are active, as we age we can continue doing things we love to do. There is no point retiring and finally having the time to do things, but be unable too.

Mentality

The way we think is of most importance, it will save you from frown lines and sad droopy eyes. Buy wait, there’s more. Positive thought puts you in the best place to take advantage of any opportunities that present themselves. Again, this affects us on every level. Positive thoughts release the feel good hormones in our bodies, gives you the “I can” mentality required to get that job, meet that person & complete that workout. Your Mentality will decide when you think you are too old for this or that, and then your body will follow through. We live in a fantastic world full of opportunities, it’s up to you to take advantage of them.

When you eat well and are active you look good. When you look good, you feel good. Get the picture? This keeps you looking and feeling young. So what are you waiting for, grab the next opportunity, get your butt out there moving and as you’re jogging past the store leave the doughnut on shelf and pick yourself something nutritious for dinner...

Trouble Sleeping?

Sleepless nights are something everyone experiences occasionally, but some of us experience it more often. Yes, it’s a common symptom if you are stressed or have something on your mind, but if that’s not the cause, it could quite possibly be what you drink or eat?

Cut the caffeine. That is the most common problem. Items such as coffee, tea, chocolate, cola & energy drinks are the biggest offenders. Some people are more sensitive to caffeine & even a lunchtime coffee can keep you awake at night so this a good place to start. It’s time to eliminate some of the caffeine in your life.

Spicy foods have a tendency to cause heartburn and indigestion, which will keep you up. Chili can also have the same effect. So if you just can’t live without your hot and spicy try to eat it earlier in the day rather than dinner.

Eating late or a large meal will mean that while you are sleeping your body is busy digesting dinner, so try have dinner a little earlier & lighter than normal. Though it can be difficult it would be fantastic if you could make lunch your biggest meal for the day.

MSG and other chemicals could be impacting on your sleep through your dreams so if your nightmares are keeping you up, it’s defiantly something to look out for. Also Nicotine patches, gums, lozenges and some quit smoking medications play havoc with your subconscious thoughts causing very intense nightmares.

Some vegetables are better eaten fat lunch rather than dinner due to their ability to cause gas. Things like Cabbage, beans, brussel sprouts & broccoli to name a few.

Do you gobble your food? Eating too quickly can have the same effect as spicy foods and eating late at night. Taking your time while eating can help in many ways. Firstly it will give your brain the 20 minutes it takes to register that you are full, so you don’t unnecessarily over eat. It will also avoid excess ingestion of air while you eat. Chewing properly before swallowing will ease the digestive process, ensuring it has smaller pieces of food to work on in your tummy..

Alcohol, may make you feel sleepy at the time of consumption is actually a stimulant. Once the “drunk” feeling wears off it will keep you awake, so a glass of wine with dinner may be ok, though the night cap later on may be too much for you to handle? Again everyone’s sensitivity is different so you will have to see how it works for you.

So if you have sleepless nights, take a moment to think, what did I eat? What did I drink? See if they are common every time you have those sleepless nights. Well you won’t be sleeping so you may as well spend the time figuring out what it is that is keeping you awake.

EXERCISES OF THE MONTH!
STAR & AIRPLAIN POSE

 The Star & airplane poses, are two yoga posses that have been modified for the general population. You can perform them on the floor or on a step to add difficulty to the exercise. This will build your abdominals, known as our core muscles, our legs & ensures we have great balance. The importance of balance is often forgotten, but if you can’t balance, you’re more likely to fall over. So if your balance is good and you miss a step or trip you have more chance of rebalancing & avoiding a nasty fall or injury.

All we have to do is get into position & hold it for as long as we can, equally on both sides. As you get stronger you increase the time you hold the pose. Try it, incorporate it into your current workout & reap the rewards of some yoga.

Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.

Pictures Courtesy of: Les Mills