Physical activity guidelines for adults

How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

• early childhood (under 5 years old)
• young people (5-18 years old)
• older adults (65 and over)

Physical activity for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and  

             muscle-strengthening activities on 2 or more days a 
             week that work all major muscle groups (legs, 
             hips, back, abdomen, chest, shoulders and arms). 

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

             muscle-strengthening activities on 2 or more days a 
             week that work all major muscle groups (legs, 
             hips, back, abdomen, chest, shoulders and arms). 

  

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).   

What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include:

• walking fast
• water aerobics
• riding a bike on level ground or with few hills
• doubles tennis
• pushing a lawn mower
• hiking
• skateboarding
• rollerblading
• volleyball
• basketball 

5 x 30 minutes

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity is if you can still talk, but you can't sing the words to a song. 

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

• jogging or running
• swimming fast
• riding a bike fast or on hills
• singles tennis
• football
• rugby
• skipping rope
• hockey
• aerobics
• gymnastics
• martial arts 

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

For a moderate to vigorous intensity workout, try Couch to 5K, a nine-week running plan for beginners.

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What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

Healthy weight

• Adults who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.
• To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet.
• Start by gradually building up towards 150 minutes of moderate-intensity aerobic activity a week.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

• lifting weights
• working with resistance bands
• doing exercises that use your body weight for resistance, such as push-ups and sit-ups
• heavy gardening, such as digging and shovelling
• yoga

Try Strength and Flex, a five-week exercise plan for beginners to improve your strength and flexibility.

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as football or rugby.

http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx

7 Surprising Ways Winter is Good For Your Health

For most, winter means scarves, gloves and nights in front of the TV. December 1^st hits and you wait with baited breath for your first winter cold – bring on the sniffles! But before you write-off winter completely, cold temperatures can have their benefits.

Check out the 7 surprising ways winter is good for your health. There is light at the end of the tunnel, although it might take till March for you to see it.

  

 

Reduces pain

There’s no denying that we need to take extra-care during winter. It can exacerbate existing health conditions, worsen mobility and lower our immunity.

That being said, winter does have its plus points. In 2010’s Harvard Health Letter they discuss how some parts of the world praise cooler temperatures for their medicinal benefits. In Finland for instance, they are firm believers in the power of cryotherapy – an age-old process that relies on the extreme cold to decrease cell growth and supress pain.

This is supported further by a Finnish study, in which 10 women took cold-water plunges / full-body cryotherapy sessions for 3 months. The results found that the exposure to the cold increased levels of norepinephrine; a chemical associated with pain reduction.  

Some argue that small doses of the cold works in the same way that ice supresses inflammation, but we’ll leave that for you to decide.

Assists in exercise

Don’t hang up your running shoes this winter. Instead, embrace the cold and start exercising – the winter chill works in your favour. According to Men’s Health, running in cold temperatures forces us to acclimatise, which in turn trains our body to use oxygen more effectively. Northern Arizona University found that regular workouts in the cold increased running speeds by 29%.

If that hasn’t persuaded you, a quick run in the cold can also help beat the winter blues. Exercise strengthens the immune system, reduces stress and increases endorphins (happy hormones) – so get moving!

Helps maintain a healthy weight

Contrary to popular belief, winter doesn’t necessarily mean that you’ll pile on the pounds. We do like to overindulge at this time of year, which can lead to ‘holiday weight,’ but there’s nothing to suggest that the cooler temperatures force us to bulk up.

In fact, some researchers suggest the opposite. The Harvard Health Letter explains that the ‘brown fats’ within our body react best to cooler weather. The cold activates these fats and effectively burns calories (a little consolation as the festive season gets underway).

Start Socialising

Many will agree, winter is one of the most sociable times of the year – so make the most of it! Visit family and friends and celebrate the cold weather in style. Be that by getting festive or throwing a New Year party to remember, socialising with your nearest and dearest has considerable health benefits.

Heading out and meeting others can alleviate symptoms of depression. Socialising reduces stress, increases our self-esteem and allows us to build on the positive relationships we have. Don’t let winter lead to isolation and find comfort in being with friends.  

Time to hibernate

For those who can’t face the cold, winter is also the perfect excuse to stay tucked-up in bed.  The decrease in sunlight creates shorter days and longer nights, which encourages us to sleep more.

According to the NHS, the shortage of sunlight causes our brain to produce more melatonin – a hormone that controls our day-night cycle and makes us tired. That’s why you feel sleepier earlier in the evening compared to summer.

This doesn’t have to be a bad thing. Make up for lost time and enjoy the need to sleep. Catch up on your forty winks so you’re ready and raring to go come Spring.

Hot drinks all round

Hot drinks and soups are a great way to cope with the cold. Those tasty hot chocolates not only keep you nice and toasty, but they’re also rich in antioxidants. Chocolate contains flavonoids that fight free radicals and promote good circulation, so don’t feel too guilty about this wintertime luxury.

Alternatively if you’re being well behaved but warm this winter, drinking a cup of hot water carries numerous health benefits. It has a cleansing effect that not only hydrates but also helps to ward of impurities and assists in weight loss.

You search for sun elsewhere

If you aren’t convinced of the winter health benefits, think of it this way – at least it encourages you to travel. If you’re in desperate need of some winter sun, then why not top up your tan overseas?

Trips abroad provide much needed relief to a stressful time. They inspire change – new perspectives, experiences, cultures – and make day-to-day situations seem much more manageable than before.

Who knew winter could be so kind?

https://uk.lifestyle.yahoo.com/7-surprising-ways-winter-good-health-090000063.html

What's your BMI?

Body mass index (BMI) is a good way to check if you're a healthy weight. Use our healthy weight calculator to find out your BMI, and get helpful information and advice.

Check your BMI or that of your child or other family members using our BMI healthy weight calculator. This tool can be used for adults and children aged two or above. Once it has calculated your BMI, it will direct you to relevant content on NHS Choices.

For adults, BMI is a measure of whether you're a healthy weight for your height.

For children aged two and over, BMI centile is used. This is a measure of whether the child is a healthy weight for their height, age and sex.

If you have a BMI above the healthy range you are at raised risk of the serious health problems linked to being overweight, such as type 2 diabetes, heart disease and certain cancers. In children, BMI centile indicates whether the child is a healthy weight.

You can go straight to information on:

• BMI for adults
• BMI for children

Who can use BMI and BMI centile?

BMI is the best assessment of weight in adults, and BMI centile is the best assessment for children aged two and over.

Download Losing weight: Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.

Some adults who have a lot of muscle may have a BMI above the healthy range. For example, professional rugby players can have an "obese" BMI result despite having very little body fat. However, this will not apply to most people.

BMI for adults

BMI takes into account that people come in different shapes and sizes. That's why a range of BMIs is considered healthy for an adult of any given height. 

A BMI above the healthy range indicates that you're heavier than is healthy for your height.

The ranges below only apply to adults. BMI results are interpreted differently for children.

• BMI below 18.5: a score this low means that you may be underweight. There are a number of possible reasons for this. Your GP can help you find out more, and achieve a healthy weight.You can learn more by reading Nutrition for underweight adults.
• BMI between 18.5-24.9: this is a healthy range. It shows that you're a healthy weight for your height. However, it's still important to eat a healthy, balanced diet and include physical activity in your daily life if you want to maintain a healthy weight.
• BMI score of 25 or more: your BMI is above the ideal range and this score means you may be overweight. This means that you're heavier than is healthy for someone of your height. Excess weight can put you at increased risk of heart disease, stroke and type 2 diabetes. It’s time to take action. See the section below for the next step, and learn more in our Lose weight section. 
• BMI of 30 or more: a BMI above 30 is classified as obese. Being obese puts you at a raised risk of health problems such as heart disease, stroke and type 2 diabetes. Losing weight will bring significant health improvements, and your GP can help. See the section below and learn more inLose weight. 

Ethnicity, BMI and diabetes risk

New BMI advice was issued in July 2013 by the National Institute for Health and Care Excellence (NICE) to south Asian and Chinese adults, who have a higher risk of developing type 2 diabetes than white populations. These groups are advised to maintain a BMI lower than the standard 25.

The advice is: 

• BMI of 23: Asians with a BMI score of 23 or more are at increased risk of developing type 2 diabetes. 
• BMI of 27.5: Asians with a BMI of 27.5 or more are at high risk of developing type 2 diabetes. 

Although the evidence is less clear-cut, black people and other minority groups are also advised to maintain a BMI below 25 to reduce their risk of type 2 diabetes.

If you're overweight

If your BMI shows that you're overweight or obese it's time to take action. There’s lots of information, advice and support on NHS Choices that can help you.

• Lose weight has information and advice on achieving a healthy weight
• Food and diet contains information and advice on healthy eating
• Health and fitness is full of fun and practical ideas to help you get into shape

Your GP or practice nurse can also offer advice on lifestyle changes, and may refer you to a weight loss group or discuss other treatments. Find out more in How your GP can help.

They may also measure your waist circumference. This can provide further information on your risk of certain health conditions, such as type 2 diabetes and heart disease. You can learn more by reading Why body shape matters.

Why lose weight?

For adults who are overweight or obese, losing even a little excess weight has health benefits. You’ll lower your risk of serious health problems such as heart disease, stroke, high blood pressure and type 2 diabetes.

Weight loss can also improve back and joint pain. Most people feel better when they lose excess weight.

The key is to make small, long-lasting changes to your lifestyle. If you are overweight or obese, changing your lifestyle so that you eat fewer calories can help you to become a healthier weight. Combining these changes with increased physical activity is the best approach.

To start with, you can cut down on excess calories by swapping high-calorie meals and snacks for healthier alternatives. Read Healthy food swaps to learn more.

Physical activity is an important part of losing weight, as long as it is combined with eating fewer calories. The amount of physical activity that is recommended depends on your age. Adults aged between 19 and 64 should get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – a week. Adults who are overweight are likely to need to do more than this to lose weight. If it's been a while since you've done any activity you should aim to build up to this recommendation gradually. Find out more in Benefits of exercise.

For more ideas on how to get you and your family active, visitChange4Life.

Height and weight chart

You can also use the height and weight chart to check if you're a healthy weight for your height. The chart is only suitable for adult men and women.

BMI for children

BMI results are interpreted differently for children.

When interpreting BMI for a child, health professionals look at a child's weight in relation to their height, age and sex. The result is called the child’s BMI centile. BMI centile is a good way of telling whether a child is a healthy weight, and is used by healthcare professionals.

Using your child’s BMI centile, a healthcare professional can tell whether they're growing as expected. You may have done something similar when your child was a baby, using the growth charts in the Personal Child Health Record ("red book").

Once your child’s BMI centile has been calculated, they will be in one of four categories:

• underweight: below 2nd BMI centile
• healthy weight: between the 2nd and 90th BMI centile
• overweight: between 91st and to 97th BMI centile
• obese: at or above 98th BMI centile. This BMI centile category is called "very overweight" in letters that are sent by the National Child Measurement Programme.

Most children should fall in the healthy weight range. A BMI at or above the 91st centile is likely to indicate your child has an increased risk of obesity-related health problems.

Some medical conditions or treatments may mean that BMI centile is not the best way to measure whether your child is a healthy weight. Your GP or other health professional can discuss this with you.

If your child is overweight

Research shows that children who are overweight or obese have a higher risk of ill health during childhood and in later life. If your child is overweight, it’s time to take action.

A GP or practice nurse can give advice and support on helping your child achieve a healthy weight as they grow. Find out more in When your child is overweight.

http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx

Cut down on your calories

Many of us are eating too much, and not being active enough. That’s why nearly two thirds of the adult population in England is overweight or obese.

Find out how much you should be eating, and how to cut the calories.

• How much should you eat?
• How much are you eating?
• How you can eat less

The latest figures show that in England 65% of men and 58% of women are overweight or obese. That means many of us are eating more than we need, and need to eat less.

Over time, consuming more calories than we need leads to weight gain, and carrying excess weight puts us at greater risk of a whole range of serious health problems.

And it’s not just food we need to cut down on: some drinks can also be high in calories.

When we eat and drink more calories than we need, our bodies store the excess as body fat. If this continues over time we become overweight, and can become obese. Being overweight or obese causes an increased risk of type 2 diabetes, heart disease, stroke and some cancers.

Most adults in the UK need to lose weight, and to do this they need to eat and drink fewer calories. Combining these changes with increased physical activity is the best way to achieve a healthier weight.

How much should you eat?

The amount that you need to eat to maintain your body weight depends on a range of factors, including your size and how physically active you are.

The term calorie is commonly used shorthand for kilocalorie. On food packets you will find this written as kcal. Kilojoules (kJ) are the metric measurement of calories, and you’ll see both kJ and kcal on nutrition labels – 4.2kJ is equivalent to approximately 1kcal.

An important part of a healthy diet is eating the right amount of calories, so that you balance the energy you put into your body with the energy you use.

As a guide, men need around 2,500kcal (10,500kJ) a day to maintain a healthy body weight, and women need around 2,000kcal a day (8,400kJ).

If you need to lose weight, aim to lose about 0.5-1kg (1lb-2Ib) a week until you reach a healthy weight for your height. You should be able to lose this amount if you eat and drink about 500kcal to 600kcal fewer a day than you need.

You can find out whether you are a healthy weight by using the BMI calculator on this page. If you are overweight, the healthy weight calculator will give you a personalised suggested calorie range.

If you are very physically active because of your job, or you do a lot of exercise, you may need more calories to maintain a healthy weight. If you do very little physical activity – for example, you are housebound – or if you are overweight or obese, you may need fewer calories.

A healthy diet is not only about eating the right amount. It also means eating a wide range of foods, to ensure you get all the nutrients you need. You can still eat less when following a balanced diet. Learn more about a balanced diet in The eatwell plate.

How much are you eating?

Most of us are eating and drinking more than we need, and we often think we are more active than we actually are, too.

It is estimated that the average person eats around 10% more calories than they need every day. This might not sound much, but over time it will cause significant weight gain. 

Foods and drinks that are high in fat or sugar can contain lots of calories, and eating or drinking these often or in large amounts can make it easy to have more calories than you need.

If you are overweight or obese, you could be eating over 500kcal more than a person of a healthy weight does every day. So it’s time to think about where your extra calories are coming from, and to make changes to your diet to reduce the number of calories you consume. 

It is likely that it’s not just one snack, meal or drink that you need to change: you are likely to be having more calories than you need across the whole day.

In England in 2011:

• 65% of men and 58% of women were overweight or obese.
• The average (mean) height for men was 175.3cm (5ft 9in) tall while the average height for women was 161.6cm (5ft 3in) tall.
• The average (mean) weight for men was 83.9kg, while the average weight for women was 71kg.

Use the BMI calculator on this page to see if you're a healthy weight for your height.

How you can eat less

You can reduce the number of calories you eat by making healthier choices when it comes to food and drink.

Often, that will mean swapping high-fat or high-sugar foods for alternatives that contain fewer calories, or eating these foods in smaller portions or less often.

And it’s not just foods: drinks can be high in calories, too. To consume fewer calories you should choose drinks that are lower in fat and sugar or consume high-calorie drinks less often. Don't forget alcohol is also high in calories.

As well as choosing foods and drinks lower in fat and sugars, also think about reducing the size of your portions. Research suggests that we tend to eat more when we are served more, even when we don’t need the extra calories.

When serving yourself food at home, resist filling your plate, and think about if you are really hungry before having an extra helping. When eating out, avoid supersizing or choosing large portions of food or drink.

Knowing the calorie content of different foods and drinks can be useful when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we put into our bodies, and ensure that we are not eating too much.

The calorie content of many foods and drinks is provided on the packaging as part of the nutrition label. You can look at the calorie figure to assess how a particular food or drink fits into your daily intake. Find out more in Understanding calories.

These tips can help you to get started:

• Swap sugary fizzy drinks for diet versions with low or no calories. Even better, swap some soft drinks for sparkling water with a slice of lemon.
• Swap the frying pan for the grill when cooking meat; you don’t need to add any oil.
• Swap creamy or cheesy sauces for tomato or vegetable-based sauces on your pasta, or meat and fish dishes.
• Choose wholegrains, including wholemeal and wholegrain bread, or wholegrain breakfast cereals. Wholegrain foods contain more fibre and other nutrients, and we digest wholegrain foods more slowly so they can help make us feel fuller for longer.
• Swap a cake or biscuits for a currant bun, or some malt loaf, plain or with reduced-fat spread.
• Read food labels: they can help you choose foods that are lower in calories, as well as lower in saturated fat and sugars.
• Alcohol is also high in calories, so cutting down could help you control your weight
• http://www.nhs.uk/Livewell/Goodfood/Pages/eat-less.aspx

7 Surprising Ways Winter is Good For Your Health

For most, winter means scarves, gloves and nights in front of the TV. December 1st hits and you wait with baited breath for your first winter cold – bring on the sniffles! But before you write-off winter completely, cold temperatures can have their benefits.
Check out the 7 surprising ways winter is good for your health. There is light at the end of the tunnel, although it might take till March for you to see it.


 

 

7 Surprising Ways Winter is Good For Your Health

Reduces pain
There’s no denying that we need to take extra-care during winter. It can exacerbate existing health conditions, worsen mobility and lower our immunity.
That being said, winter does have its plus points. In 2010’s Harvard Health Letter they discuss how some parts of the world praise cooler temperatures for their medicinal benefits. In Finland for instance, they are firm believers in the power of cryotherapy – an age-old process that relies on the extreme cold to decrease cell growth and supress pain.
This is supported further by a Finnish study, in which 10 women took cold-water plunges / full-body cryotherapy sessions for 3 months. The results found that the exposure to the cold increased levels of norepinephrine; a chemical associated with pain reduction.
Some argue that small doses of the cold works in the same way that ice supresses inflammation, but we’ll leave that for you to decide.

Assists in exercise
Don’t hang up your running shoes this winter. Instead, embrace the cold and start exercising – the winter chill works in your favour. According to Men’s Health, running in cold temperatures forces us to acclimatise, which in turn trains our body to use oxygen more effectively. Northern Arizona University found that regular workouts in the cold increased running speeds by 29%.
If that hasn’t persuaded you, a quick run in the cold can also help beat the winter blues. Exercise strengthens the immune system, reduces stress and increases endorphins (happy hormones) – so get moving!

Helps maintain a healthy weight
Contrary to popular belief, winter doesn’t necessarily mean that you’ll pile on the pounds. We do like to overindulge at this time of year, which can lead to ‘holiday weight,’ but there’s nothing to suggest that the cooler temperatures force us to bulk up.
In fact, some researchers suggest the opposite. The Harvard Health Letter explains that the ‘brown fats’ within our body react best to cooler weather. The cold activates these fats and effectively burns calories (a little consolation as the festive season gets underway).

Start Socialising
Many will agree, winter is one of the most sociable times of the year – so make the most of it! Visit family and friends and celebrate the cold weather in style. Be that by getting festive or throwing a New Year party to remember, socialising with your nearest and dearest has considerable health benefits.
Heading out and meeting others can alleviate symptoms of depression. Socialising reduces stress, increases our self-esteem and allows us to build on the positive relationships we have. Don’t let winter lead to isolation and find comfort in being with friends.

Time to hibernate
For those who can’t face the cold, winter is also the perfect excuse to stay tucked-up in bed.  The decrease in sunlight creates shorter days and longer nights, which encourages us to sleep more.
According to the NHS, the shortage of sunlight causes our brain to produce more melatonin – a hormone that controls our day-night cycle and makes us tired. That’s why you feel sleepier earlier in the evening compared to summer.
This doesn’t have to be a bad thing. Make up for lost time and enjoy the need to sleep. Catch up on your forty winks so you’re ready and raring to go come Spring.
Hot drinks all round
Hot drinks and soups are a great way to cope with the cold. Those tasty hot chocolates not only keep you nice and toasty, but they’re also rich in antioxidants. Chocolate contains flavonoids that fight free radicals and promote good circulation, so don’t feel too guilty about this wintertime luxury.
Alternatively if you’re being well behaved but warm this winter, drinking a cup of hot water carries numerous health benefits. It has a cleansing effect that not only hydrates but also helps to ward of impurities and assists in weight loss.
https://uk.lifestyle.yahoo.com/7-surprising-ways-winter-good-health-090000063.html

Benefits of Fasting As One of the Best Detox Methods

Many people are afraid of going on a fast because this is not seen as the norm. I believe that if you don't experience a fast then you're really missing out. Your body will heal at a greater rate through fasting, and the benefits of fasting are astounding.

When you fast, your body goes into a detoxification process. So this means that you may feel average or not the best earlier on as your body is dumping toxins and garbage into your bloodstream for removal that have been accumulating in your body over time.

The bad feelings you may experience earlier on in your fast may include moodiness, hunger pains, light headedness, tiredness and headaches to name a few. Everyone is different, so what and when you experience these and other feelings will differ from one person to the next. However this improves over a day or two.

On the other hand, the benefits of fasting are amazing. It's actually a little difficult to explain unless you've experienced it yourself. However, once you get over that "bad" period, you'll feel much better. Here are just 5 benefits of fasting:

1. You'll have more energy - I've had a number of people tell me they are amazed by how much more energy they have just by fasting on juice or water. Your body spends less time processing solids and your body is less burdened so you gain the benefit of more energy.
2. You'll have more clarity of mind - You'll find that finding solutions to problems or doing those crossword puzzles will be much easier than before. It's like your mind has been recharged.
3. Your senses will be heightened - For example, if you go to a market and smell the fresh produce or walk past a restaurant, you will notice that the different aromas are far more pungent than before a fast. Unfortunately the bad smells are more noticeable too!
4. You will see cosmetic benefits - You'll experience cosmetic benefits such as clearer skin, your eyes are more brighter, your hair has more vibrancy and you could even have less wrinkles!
5. Weight loss - although fasting really is the best detox, it also helps if you are wanting to lose weight. When doing an extended fast an average of 0.5 kgs (1.1lbs) can be lost per day. Sometimes more sometimes less, depending on your body, weight as well as how you are fasting, such as if you're doing a water or juice fast.

There are plenty more benefits to fasting.

I've helped people to overcome a range of health issues from weight loss, to chronic conditions including Ross River Fever, Chronic Fatigue Syndrome, Polycystic Ovarian Syndrome and Type II Diabetes to name just a few... I've even helped people who couldn't conceive for years to conceive. Unfortunately many medical professionals and even your family and friends will influence you to not undertake a fast, because they believe that abstaining from foods is bad for you. And I'm sure most of them haven't even fasted themselves so they don't understand the benefits.

You will never have felt so good on a fast, especially if you go for extended periods of say 7 days or more. The ancients knew fasting as the doorway to healing and great health, and I consider this to still be correct to this day.

http://ezinearticles.com/?Benefits-of-Fasting-As-One-of-the-Best-Detox-Methods&id=8770562

5 Christmas Hunger Triggers You Need To Avoid

It’s the most wonderful time of the year, and doesn’t our waistline know it? After being good all year, Christmas comes and our healthy eating habits go out the window – hand over the mince pies!

And whilst it’s all too easy to get caught up in the festive magic, spare a little thought for the New Year you; the one sworn to a million New Year’s resolutions, in the hope a total detox will purge you of your dieting sins.

To make January much more bearable; refrain from overindulging this Christmas. Avoid these 5 hunger triggers, and you’re on the right track. 

 

Stress

Christmas is a time of joy and happiness. However, this is soon forgotten when you’re fighting for TVs in Tesco / queuing for the Christmas turkey.

December sends us into panic mode. We need to buy the perfect present now.  To cope with the stress, we find comfort in our old friend, food. High-sugar, high-fat treats provide a warm – albeit temporary – sense of relief that everything’s going to be ok.  

Experts at Harvard Health say our sudden need for food during stressful times is caused by the hormone cortisol, which increases our appetite and makes us reach for the chocolate.

To avoid this trigger, take a step back. Christmas is supposed to be an enjoyable time so try not to worry. Plan, budget and don’t set expectations too high. Instead, dedicate your time to having fun with family and friends.

Tiredness

Christmas can sometimes up the workload, resulting in extra long days at the office and sleepy eyes. Rather than feeling super-festive, you’re desperate for an early night. And to make matters worse, tiredness is a common hunger trigger.

Scientists believe that those who sleep less tend to eat more. A study conducted by Andrew Calvinof the Mayo Clinic found that those who were sleep deprived consumed 550 more calories a day.  We over compensate for our lack of energy by eating sugary foods. Not only that, when we’re tired we tend to ditch cooking healthy meals in favour of takeaway and junk food.

Beat the need to snack by leaving the office on time and getting your 7-8 hours of sleep. It can impact your diet more than you realise. 

Boredom

Eating when bored happens to the best of us, especially at Christmas. You’re surrounded by your favourite foods; cheese, crackers, chocolate biscuits – it would be rude not to.

However, this is where the holiday weight creeps in. December 25^th arrives and there’s nothing to do but put your feet up, watch festive films and eat your way through delicious foods.

If you can resist temptation, this is the perfect hunger trigger to try and beat. Ask family and friends to hold back on buying chocolate, avoid large portion sizes and be aware of ‘mindless’ eating. We tend to forget moderation at Christmas, and can pile on the pounds without even noticing.  

Winter Blues

Feeling down in the dumps is a good enough reason to reach for Christmas snacks. It’s cold, dark and we can’t wait for summer to come back. However, feeling sad during this season is serious business – don’t let sugary foods be your only source of comfort.

If you’re feeling low, call up an old friend. Time with your nearest and dearest is a guaranteed mood booster – as they say, a problem shared is a problem halved. Alternatively, dig out the gym gear and exercise. This not only helps you maintain a healthy weight over Christmas, but it also releases endorphins (happy hormones) that make you feel great about yourself.

Merriment

During December, our social calendar is packed with office parties and Christmas catch-ups. And not surprisingly, many of us tend to put on a little extra weight. The season dictates that we must have an amazing time – so prepare yourself for mince pies and mulled wine aplenty!

The key with this hunger trigger is to limit yourself. Amidst festivities, it’s hard to say no. As we all know, Christmas can get notoriously boozy. And whilst alcohol carries serious health risks, it’s also secretly calorific. One pint of beer for instance, is 180 calories.

And then there’s the hangover. The only way to wake up from the rotten headache and terrible tiredness is with a big greasy fry up. Christmas parties are the gift that keeps on giving – lots of calories.

Our advice? Take the healthy option once in while. Swap the glass of wine for a pint of water, share the wealth (selection boxes included) and try to make those Christmas treats last longer than Boxing Day.

 https://uk.lifestyle.yahoo.com/5-christmas-hunger-triggers-need-avoid-090000040.html