Exercising in the cold Bristol winter

Should you get moving when the weather outside is frightening?

When the weather outside starts to get cold and foreboding, you may be tempted to stay inside by the fire with a warm cup of tea and some comfort food in your lap. However, you should know that heading out the door for some cold-weather workouts will reap great rewards if you take care to stay warm and safe.

Read on to learn how to pump up when the wind is biting and your nose is bright red.

Dress Right.

Running and playing in the cold requires you to be very thoughtful about your wardrobe. Obviously, you can't take off in a t-shirt and shorts. Instead, you'll want to wear layers of clothing. As you begin to sweat, remove a layer to keep your sweat from causing you to get cold later. Then put your outermost layers back on when you begin to grow cold. For best warmth, the layer against your body should be polypropylene or another synthetic material, followed by fleece and then something waterproof and breathable on top.

In addition to staying warm, you should remember to stay safe. As it is often darker during the cold months, take precaution to remain visible to oncoming traffic. Wearing clothing with reflective surfaces will help others see you, even from a distance. You should also make sure your shoes have good enough traction to keep you on your feet as you run across various surfaces. And if you're participating in skiing, snowboarding, or other winter sports, wear appropriate safety gear to avoid hurting your head, knees, and other body parts.

Work the Wind.

Blowing, freezing wind is one of the hardest parts to overcome if you're trying to force yourself to work out in the cold. Keep the wind beneath your wings by facing the blowing breeze during the beginning of your run or bicycle ride. This way, you'll be running with the wind on your way back home, making the return trip much more pleasant and making you more likely to want to do it again the next day.

Think Hot.

While you'll need to plan your wardrobe and your wind sprints with the weather in mind, you'll need to change your mindset to a warmer climate to ensure your overall good health during a winter workout. Wearing sunscreen in the cold may seem senseless, but the sun still has the power to burn your exposed skin during the winter. Actually, you may be at increased risk for sunburn if you're working out at a high altitude or in an area with a lot of snow. So be sure to lather up before you head out for your cold routine.

You'll also need to think hot weather with regards to your hydration. Becoming dehydrated may seem to be a concern only valid during the hot summer months, but you need plenty of liquids in your system year round to keep your system well watered. To avoid dehydration, drink plenty of water before, during, and after your workout - even if you don't feel thirsty yet. Because once you feel thirsty, your body is already dehydrated.

Get Back In

For the most part, you can exercise in the cold and reap only benefits from your routine. Sometimes, however, exercising in the cold isn't a good idea. If you exercise outside when you shouldn't, the results can be bone-chillingly bad. When should you get back inside? The following are signs that you need to get inside and stay there:

• The temperature is below 0 degrees Fahrenheit (or –17.8 degrees Celsius). At these temperatures, you're at risk for lowering your body temperature, which can have horrid results.
• You experience frostbite or hypothermia. The initial signs of frostbite include numbness, loss of feeling, paleness, or stinging in the fingers, face, and toes. Hypothermia is recognized by unstoppable shivering, fatigue, loss of coordination, and slurred speech. If these symptoms are present, seek emergency medical attention immediately.

Stave off Diabetes

On the verge of diabetes? Eat right to keep it at bay.

When type 2 diabetes sets in, you can expect a life full of tedious and exact portion control, medications, blood tests, and injections. But what if you could catch diabetes before it ever set in, and thereby avoid all of these potential problems?

Thanks to a diagnosis of pre-diabetes, you can. If you're willing to change your diet.

Know the Numbers

With pre-diabetes, your fasting blood sugar level (level of sugar in your blood) is between 100 and 125 mg/dl. These measurements butt up right against the 126 mg/dl that indicates you're diabetic, and if you don't make some lifestyle changes, you can easily enter the land of diabetes. By watching what you eat, you can actually lower your blood sugar levels, preventing pre-diabetes from turning into type 2 diabetes.

Ready to sidestep diabetes by what you put in your mouth? Then sit down and take notes on your new diet plan.

Eat Less

If you're overweight and have been diagnosed with pre-diabetes, your first step toward a healthier diet that can reduce your risk for diabetes is to lose weight. The best way to do that is to look at how much you eat every day. Spend time eating out of boredom? You can't do that any more. If you're going to fight off diabetes, you're going to have to eat for energy. That means listening to your stomach and only eating when you're hungry and stopping when you're full. A few easy tips to help you do this include drinking a glass of water before each meal, going to bed earlier (this will prevent unhealthy late-night snacking), and chewing your food well and slowly.

Eat Better

Now that you're eating less food each day, you'll need to eat the right kinds of foods if you really want to help your blood sugar. Instead of greasy, fatty foods, go for something a little healthier. This means grilled or broiled instead of fried food, more fruits and vegetables, and leaner cuts of meat. It also means saying no on occasion, but there is good news about your sweet tooth.

Choose Wisely

While you don't want to stock up on cookies and cakes, you don't have to mark them off your list altogether either. With pre-diabetes, the secret to success is moderation and being choosy. That means only having a small slice of cake during very special occasions. And instead of going back for seconds, relish in the piece you had and enjoy it so much that you don't need a second piece.

Choose Daily

In addition to choosing which sweets to eat and when, you've got to make other dietary decisions on a daily or even hourly basis. Should you go with chicken or a hamburger? Baked beans or a salad? Find out what is in different dishes and opt for the option that has less sugar, fat, and calories. Low-fat, low-calorie options not look too appetizing? Then go for the hamburger. But only eat half of it and skip the fries. Tomorrow, give the chicken a try. Or better yet, give up meat one day a week and focus on getting more fruits and vegetables.

Eat Up the Gym

As you probably suspected, what you put in your body doesn't have the final say over whether or not your pre-diabetes will turn into type 2 diabetes. If you want to fend off diabetes and pull yourself out of the pre-diabetic realm, you'll also need to spend some time in the gym.

By working out regularly, you help your body make use of the food you eat each day. That way, your food gets burned off as energy instead of sitting around and increasing your blood sugar levels. So eat well, and make sure you couple your new eating habits with regular physical activity for maximum diabetes-fighting power.

Want some Whey?

Before you jump on the bandwagon, bulk up on your whey protein knowledge.

Considered one of the best protein supplements on the market, whey protein is accredited with building muscle, burning fat, providing antioxidants, and giving your immune system a boost. But does it do all this and more?

Maybe. Keep reading to find out what whey protein can do for you and what you can do to avoid any potential side effects that it may bring about.

Milky Substance

A protein found in milk, whey protein is exceptionally digestible. Because of this, most of the whey protein you ingest is used by your body. This is particularly useful if you're attempting to build muscle mass. Protein is required to build muscle, so the more of it you have in your body, the more opportunity you have to add some muscle weight to your frame.

And in case you're wondering, whey protein is indeed found in the milk you get in the cold aisles at your grocery store. Unfortunately, the protein is found in such a small amount in milk that it would be very difficult to consume enough whey protein through drinking milk alone to get the muscle boost you seek.

Cheese has even less whey protein, as it is removed during the cheese-making process. So if you really want to get some whey protein into your diet, you'll need a trip to your local fitness store to pick up some whey protein in powder form.

Drink It Down

In studies, whey protein improved strength, muscle mass, and lean body mass when combined with strength training. If you're considering using whey protein to bulk up, you'll need to make sure you do it right. The tough part is figuring out what exactly that means. Because while whey protein clearly helps build muscle, it is unknown exactly how much of the muscle-building stuff you should use on a daily basis.

During studies on whey protein, athletes consumed as much as 1.5 grams of whey protein per kilogram (or 2.2 pounds) of their weight. So if you weigh 75 kilograms (165 pounds) and are active on a daily basis, you may be able to handle as much as 112.5 grams of whey protein each day. But be warned. If you're not active enough to make use of all the whey protein, it will do what all the other extra calories do that enter your body: turn into fat.

Dangers

While most people can take whey protein without any adverse side effects, it is possible that you could suffer some complications from whey protein. Initial symptoms that your body and whey protein don't agree with one another include frequent thirst, cramps, nausea, excessive bowel movements, headaches, and bloating. As soon as you experience these symptoms, it's best to stop using whey protein.

Additionally, if you are allergic to milk, whey protein is completely off limits.

Because it is derived from milk, whey protein can cause the same allergic issues as drinking a glass of milk. And while whey protein is helpful for healthy people who are attempting to beef up, it can interact with medications, such as antibiotics and drugs that are used to treat Parkinson's disease or osteoporosis. Therefore, speaking with your physician before starting whey protein if you are taking other medications or have other health issues ensures you won't suffer any undesired complications.

Lactose Intolerant? No Problem.

While you can't use whey protein if you're allergic to milk, lactose intolerance won't keep you from enjoying the benefits of whey protein. So grab some whey protein powder and work your way to a bigger, better body.

Beetroot - wonder food?

Want to boost your stamina or lower your blood pressure? Try some beetroot.

When you were a child, your mother probably had to force-feed you beetroot at dinner. While this dark purple-red vegetable may have a strong flavour that didn't agree with your young taste buds, your mum was on to something. That's because beetroot has been found to have significant health benefits.

Whether you're an endurance athlete; are well over the hill; or if you suffer from respiratory, cardiovascular, or metabolic diseases, beetroot should be of special interest to you. What is it about beetroot that gives it such powerful qualities and how much do you need to consume to get its benefits? Your answers await!

Endurance Enhancement

Beetroot juice contains many essential vitamins and minerals, including potassium, folate, and vitamin C. Often mixed with other juices such as carrot, lemon, or apple to improve its taste, beetroot juice has an uncommonly high nitrate content. Thanks to that nitrate content, beetroot has some serious perks for those who drink it down. Scientists suspect that nitric oxide, the byproduct of nitrate, gives you the ability to exercise with less oxygen and gives you more energy than usual. This is possible because you can exercise for longer periods of time when less oxygen is burned by your muscles during exercise. Green leafy foods such as spinach and lettuce, as well as cabbage and radishes, are also rich in nitrates, but beetroot may be one source you've not tapped into yet. In the past few years, research has shown that juice from the beetroot has the power to increase your stamina, allowing you to exercise up to 16 percent longer than your normal limit. Yes, 16 percent. Starting to thirst for some beetroot juice yet? Then keep reading.

Drinking beetroot juice a few hours before training seems to give athletes a boost in their performance that can't be achieved through additional training. Studies have shown that individuals who drink two cups of beetroot juice daily for a week improve on their race times by one to two percent for a set distance.

While this may seem like a small amount to some, this is very significant for elite athletes for whom every second counts. Not a world-class athlete? Don't leave beetroot juice on the shelf. It may be just what your body needs to make exercising more tolerable or even enjoyable.

Reduce Blood Pressure

If you're looking for a natural, home remedy to lower your blood pressure, look no further than our good friend, beetroot. Because on top of enhancing your athletic performance, the nitrate found in beetroot juice has been found to lower your blood pressure, cutting your risk for stroke or heart attack.

A recent study found that drinking two cups of beetroot juice a day keeps your blood pressure in check for up to 24 hours. While this study was small and did not take place over a long period of time, the results are fascinating and warrant additional research into the relationship between beetroot juice and cardiovascular diseases.

More than Root

If you want to amp up your workout routine or lower your blood pressure, beetroot juice can't be the only weapon in your arsenal. To achieve these goals or overall health, you'll need to go with a healthy, varied diet full of fruits and vegetables, and exercise on a regular basis. Otherwise, all the beetroot juice in the world won't be enough to give you good health.

No Mas, Por Favor.

Beetroot juice is a great addition to your diet. Just be careful. Drinking too much of it can lead to purple urine, abdominal cramps, or diarrhea.

Baby steps to a better diet - eat well in Bristol

Big diet adjustments have you overwhelmed? Then start with baby steps.

Whether you need to change your diet in order to shed pounds or improve the health of your heart, it can be hard to know where to start. If you've set a weight loss or health goal for yourself, the best way to achieve and maintain that goal isn't to completely overhaul how you live your life overnight. You're more likely to maintain good habits if you start out slow and steady.

So what baby steps can you take to make a healthy diet a life habit instead of a mere goal?

Sip on This

It may sound simple, but drinking more water is a great goal to get your healthy lifestyle started - especially if you love soda. Did you know that if you drink two glasses of soda every day for a year, you will gain 24 pounds? Sound crazy?

Consider this: The sugar found in sodas, caffeine products, and juices taste great, but these drinks may actually make you thirstier instead of quenching your thirst like water does. That's why you wind up downing glass after glass of soda when you go out to eat.

Try replacing at least one soda a day with a cup of ice water. You'll cut out excess sugar and calories, and the cold water will help you burn calories by forcing your body to warm up the water. If you simply can't cut soda completely out of your diet, drink diet soda instead of regular.

At the same time you're cutting soda out, you should also switch to skimmed milk.

Even drinking one-percent milk adds hundreds or thousands of grams of fat to your body each year. Skimmed milk may taste a little different, but it still has the same amount of vitamins and minerals and less fat. If you're currently drinking whole milk, switch to two percent. Give it a few weeks, and then jump to one percent for a couple weeks, and finally work your way to skim.

Go Color

When you think of colorful foods, don't think about red velvet cake or green icing. Think about fruits and vegetables. Having a colorful plate at each meal is a healthy thing to work toward, so take small steps to add them into your meals and snacks. If you find yourself reaching for chips or cookies at snack time, try an apple or baby carrots instead. And don't worry about becoming a vegetarian. Including at least one fruit or vegetable at each meal will help you take great strides toward a healthier diet.

Stay Balanced

Breakfast is often overlooked and forgotten. After all, many people are too busy in the morning to sit down to eat or perhaps they just aren't hungry first thing in the morning. However, eating even a small breakfast can make a big difference in your health. Skip breakfast, and you can expect to be extra hungry when lunch rolls around, causing you to overeat and add extra, unneeded calories to your physique. Don't think you can become a breakfast eater? Go with a small piece of toast, a hard-boiled egg, or a spoonful of peanut butter to get started.

Also, be sure to include healthy snacks as part of your day, and don't let more than a few hours go by without food. Otherwise you will suffer the same fate as if you didn't eat breakfast. You'll become overly hungry and eat more than necessary at the next meal.

Other small changes to make in your meals include using olive oil instead of butter, switching to whole grain breads and pastas, and checking nutrition labels to reduce sodium and sugar in your diet. But don't sweat making all these changes at once. Remember - baby steps!

The Common Cold - Tips for survival in Bristol

With cold season around the corner, keep these home remedies on hand to battle your symptoms.

Feeling miserable because of a cold? While bed is calling your name and you know you should listen, duty is calling too loudly to ignore. What can you do to feel better faster? Good question with bad news. Because there is no cure for the common cold. As a virus, it has to run its course, which usually takes one to two weeks.

Thankfully, you don't have to suffer the whole time you have a cold. Numerous home remedies are available for colds and many have been around for centuries. Here are a few ways to help alleviate your discomfort.

Drink, Drink, Drink

It is important to hydrate with plenty of water or other liquids. While you can't flush a virus out of your system, fluids help break up congestion and keep your throat moist. Water, ginger ale, fruit drinks, and sports drinks are helpful, but avoid caffeinated drinks such as soda and coffee, as these can actually cause dehydration.

Especially beneficial for relieving nasal congestion and a sore throat are hot liquids such as clear broth, warm lemon water, and herbal tea with a teaspoon of honey. If congestion is preventing you from sleeping, a good old-fashioned hot toddy may help. Just make some hot tea and add in a small shot (one ounce) of bourbon or whiskey.

Increase the Humidity

Winter is the cold season partly because cold viruses spread rapidly in dry conditions. Also, when the air is dry, so are your mucous membranes. This results in a stuffy nose and a sore, scratchy throat. A helpful remedy is breathing in warm, moist air through your nose. You can do this either with a humidifier or a pot of boiling water on the stove. If you use a humidifier, keep the filters clean and change the water daily. If you breathe steam from boiling water, be careful not to burn yourself.

Taking a hot, steamy shower in a closed bathroom is another way to relieve congestion, moisturize your throat, and relax. Even sitting in the bathroom while the shower is running will help.

Salt Water

What can you do with the salt found on your kitchen table? First of all, you can dissolve one-half to one-quarter teaspoon of salt in eight ounces of warm water. Gargle this mixture four times a day to relieve your scratchy, sore throat. To make it work even better, add a little honey to the mixture.

Secondly, salt water can be used to irrigate your nose. While this may sound unpleasant, many people rely on it to relieve nasal congestion. The salt water helps to break up the mucous and remove the virus from your nose. Mix one-quarter teaspoon of salt and one-quarter teaspoon of baking soda with eight ounces of warm, clean water. Lean your head over a sink, hold one nostril closed, and use a bulb syringe filled with the salt water to gently squirt the mixture into your other nostril. Let the liquid drain out. Repeat this several times, and then switch to the other side.

Nose Care

Nasal congestion can make you feel miserable. And while you may have more important things to do than blow your nose, it is important to regularly blow your nose instead of sniffing the mucous back into your nose. When you blow, blow gently out of one nostril, while pressing the other side closed. This prevents the germy mucous from getting into your ear passages, which can result in an earache.

If your nose is rubbed raw from frequent blowing, use a salve containing menthol, camphor, or eucalyptus to relieve the pain. These ingredients all have numbing properties and help open your breathing passages. You can also alleviate your pain by applying a hot pack to your sinuses. Use reusable hot packs bought at the store or a damp washcloth heated in the microwave for about 30 seconds. Before placing on your face, test the temperature of the hot pack or washcloth.

Sprains - How to prevent them

Sprains come in all shapes and sizes - none of which is too fun. Here's how to avoid sprain pain.

You're in the middle of a football match, rowing a boat across the river, or working under the hood of your car. Suddenly, a pain springs up that you can't ignore. It's a sprain.

A sprain is a common injury that occurs when you overstretch or tear a ligament somewhere in your body. Elastic bands of tissue, ligaments' job is to connect bones where they meet together in joints such as ankles, knees, wrists, and thumbs. A sprain is common in sports, but it can occur any time you fall or twist in the wrong direction.

What can you do to avoid getting a sprain, and what is the treatment for sprains if you do get one?

Contributing Factors

There are many causes of sprains, and they depend on the ligament sprained.

You are more likely to sprain your ankle if you walk or run on an uneven surface or if you fall on the side of your foot. Spraining your knee occurs during activities during which you pivot or twist your legs. Your wrist is at risk for sprains if you land on your hand during a fall. And believe it or not - you can sprain your thumb. This is most likely to occur during sports such as skiing or those that use a racquet such as tennis. While anyone can suffer a sprain, your muscles are weaker and are more likely to get injured if you're not in good shape.

Fatigue is also a contributing factor in getting a sprain, so calling it quits when you've run out of energy can protect against sprains. Additionally, if you exercise without a sufficient warm up, your muscles and joints will be tight and more prone to tears and stretches.

Prevention

To best avoid sprains, it is important to be in good physical shape. Keep your muscles strong by eating a healthy diet, maintaining a healthy weight, and exercising every day. Before you hit the gym hard and heavy, spend a few minutes stretching and warming up. Any time you're tired or have suffered a minor injury, don't fight through it. Get off your feet and rest.

When running or walking, wear shoes that fit well and that offer protection and support. Any time the tread or heels on your shoes wear down, get new shoes. Also, wear the correct protective equipment when playing sports.

When the Unexpected Happens

Unfortunately, accidents happen and sprains do occur. Symptoms of a sprained ligament include pain, bruising, swelling, inability to completely move the injured joint, and possible redness or streaks radiating from the injured area. Another telltale sign? When the sprain occurs, you may hear a popping sound and feel a tear. The pain will begin right away. It may be so severe you think you've broken a bone.

Sprains range from mild to severe. Initial treatment for the pain and swelling are rest, ice, compression, and elevation (RICE).

Rest: Avoid using the joint for the first day or two, and get around by using a cane or crutches if necessary.

Ice: Apply ice to the injured joint 20 minutes, four to eight times a day.

Compression: Use special bandages, splints, casts or boots to squeeze the injured area.

Elevation: Be sure to elevate your ankle, wrist, knee, or thumb on a pillow. This prevents excess blood from causing the sprained area to swell.
Along with RICE treatment, take over-the-counter pain relievers such as ibuprofen as needed. After treating the pain and swelling for a day or two, it is helpful to gently exercise the affected area to prevent stiffness and strengthen the joint.

In most cases, home treatment is enough to overcome a sprain. However, if pain and swelling are severe or continue after two or three days, head to your physician to determine the next step in treatment.