DIRECTIONS: Take on 1 of these workouts 6 days a week. Start each workout with 1 minute of the warmup move. Rest at least 1 day each week. WARMUP INCHWORM TO SCORPION Start standing. Lean forward and place your hands on the floor, bending your knees just slightly. Walk your hands forward until you’re in pushup position, then lower your chest to the floor. Lift your right leg and reach it over to the left, touching your right foot to the floor. Return to pushup position and repeat on the other side. Reverse the movements to stand up. That’s 1 rep; do reps for 60 seconds. WORKOUTS DUMBBELL WORKOUT: Do 2 rounds of the following circuit. Rest 60 seconds between rounds. Use medium-weight dumbbells. 1 RENEGADE ROW Start in pushup position, hands on dumbbells, feet spread slightly, abs…

The thyroid gland is a butterfly shaped organ in the neck which plays a major role in many processes of the body, especially helping to maintain body temperature and balancing metabolism. Dysfunction of the main thyroid hormones, T3 (triiodothyronine) and T4 (thyroxine), can affect overall health. According to NICE (National Institute for Health and Care Excellence), low functioning thyroid (hypothyroidism) and over active thyroid (hyperthyroidism) affects 1-2 per cent of the UK population, with women being 10 times more prone as compared to men. Hashimoto’s thyroiditis remains the commonest type of hypothyroidism. This is an autoimmune condition where the body’s own defence system reduces the production of T3 and T4. Hyperthyroidism on the other side, is also an autoimmune condition where the autoantibodies (antibodies made against substances formed by a…

With nearing end of 2022, it’s time for New Year’s resolutions, particularly those about our health. Forty-five times of young people die of chronic diseases linked to a diet containing animal products, sugar and salt. Sedentary lifestyle, in adequate sleep and stress are factors that need to be taken under control for long lasting health benefits. Healthy Resolutions: You Must Follow Resolve to go vegan: Hardly a month goes by without a study linking consumption of animal products with obesity, high blood pressure, diabetes, heart disease, stroke and certain cancers. No reputable study has ever shown an opposite result. Let this New Year’s resolution be about exploring the rich variety of plant-based entrees, lunch meats, cheeses, ice creams and milks in our supermarket. Veganism is a type of vegetarian diet…

Autoimmunerkrankungen galten lange als schwer behandelbar. Innerhalb weniger Jahre nach Ausbruch machten sie aus gesunden Menschen schwer kranke Patientinnen und Patienten, gebeugt von Schmerzen und geplagt von körperlichen Einschränkungen. Lange Zeit war vor allem hoch dosiertes Kortison das einzige Mittel, um den Angriff des Immunsystems auf körpereigenes Gewebe einzudämmen – mit allen Nebenwirkungen langfristiger Kortisongabe. Außerdem wurden mit fortgeschrittener Krankheit immer stärkere Schmerzmittel verordnet. In den späten 1980er-Jahren kam mit dem Zellteilungshemmer Methotrexat (siehe Liste rechts) der erste Immunmodulator auf den Markt. Bis heute gehört das Medikament zu den wichtigen Wirkstoffen zur Behandlung von Autoimmunerkrankungen. Weitere Therapeutika wie Immunglobuline (siehe rechts) folgten. Der Durchbruch kam um die Jahrtausendwende, als die ersten »Biologika« eingesetzt wurden. Gezielte Therapie mit weniger Nebenwirkungen Entscheidend für den Erfolg dieser modernen Behandlungen ist, dass man den gestörten Immunmechanismus…

NOTA PRINCIPAL Los seres humanos pueden vivir varios días, incluso meses, sin comer, pero tan solo de 5 a 7 días, sin agua. Ella ocupa el segundo lugar, después del oxígeno, en cuanto a importancia para el mantenimiento de la vida. Representa del 50% al 80% del peso total del organismo, dependiendo del contenido total de grasa corporal. El 90% de la sangre es agua y el 97%, de la orina. Es imprescindible para vivir porque actúa como medio de transporte de sustancias y permite que se lleven a cabo diferentes procesos fisiológicos. ■ Transporta y distribuye hasta las células los elementos nutricionales esenciales, como minerales, vitaminas y glucosa. ■ Transporta y elimina los desechos o toxinas del cuerpo por medio del sudor, la orina y las heces. ■ Regula…

In recent years, we’ve become more health-conscious than ever before. But beyond the usual advice of eating healthily and exercising more, it can be difficult to know what we actually need to do to ward off disease and live better for longer. It seems logical (and ideal) to approach our health in a personalised way, learning about what is happening in our own bodies and receiving tailored advice accordingly. To some degree, this is already offered on the NHS: everyone aged between 40 and 74 can take up a health check, designed to spot the early signs of stroke, kidney disease, heart disease, type 2 diabetes and dementia. But given that this is still a relatively basic offering, and that the NHS is so overstretched, many private clinics have long been…

More joy = less pain! Finding time every day to do something that makes you feel truly relaxed and happy (such as reading in bed, soaking in the tub or watching sitcoms) reduces stiffness and pain by up to 60%. So say Norwegian researchers, who found that stress-busting breaks don’t just soothe nerves, they also activate pleasure-triggering areas of the brain, noticeably increasing your pain threshold. Halt head pain with a jaw press With so much to do every day, the last thing you want is a tension headache slowing you down. Thankfully, New Zealand scientists say massaging tight jaw muscles can chase away pain in 5 minutes and even prevent future headaches if you do it twice daily. That’s because when jaw muscles are relaxed, they’re less likely to pinch and irritate…

Psyche und Immunsystem sind über Botenstoffe und das Darmmikrobiom eng verbunden, sodass Stress auch auf die Abwehr wirkt. Die Fachwelt unterscheidet zwischen akuten und andauernden Strapazen: Joggen, Sauna, ein nahender Abgabetermin – kurzfristige Anstrengungen kurbeln unser Immunsystem an. Doch bei chronischem Stress kehrt sich die Wirkung um: Die Abwehr wird geschwächt. Dauerstress etwa gilt als starker Auslöser von Entzündungen, sogar ganz ohne Keime. Auslöser ist die Amygdala, auch Mandelkern genannt, die zum »emotionalen« Gehirn gehört. Sie gibt Signale an den Körper ab, vermehrt weiße Blutkörperchen und Entzündungsbotenstoffe zu produzieren. »Chronischer Stress begünstigt bei entsprechender Veranlagung den Ausbruch von Autoimmunerkrankungen oder von erneuten Schüben«, sagt Claudia Traidl-Hoffmann von der Universität Augsburg. Die Erkenntnisse weisen den Weg, wie wir unsere Abwehr unterstützen können: Meditation, Entspannung und Psychotherapie helfen, psychische Belastungen zu reduzieren,…

Para perder peso no solo hay que reducir las calorías, también hay que modificar la dieta para influir así en el funcionamiento metabólico del organismo. De esta forma podremos perder tejido graso con facilidad en lugar de seguir acumulándolo. Realizar durante un tiempo determinado la dieta keto clean nos puede ayudar a lograr este cambio metabólico. La dieta keto se realiza confeccionando los menús con alimentos muy grasos pero saludables. Alimentación rica en grasas y baja en carbohidratos La dieta keto clean es una variedad de dieta cetogénica o dieta keto. Esta palabra hace referencia a las cetonas o “cuerpos cetónicos”, unas moléculas producidas por el hígado cuando el cuerpo necesita energía y no puede conseguirla a través de los hidratos de carbono. Generalmente tu cuerpo descompone los hidratos de carbono en…

1 COMING UP SMILING 9:00 A.M. After waking up before dawn to catch animal sightings during a game drive at Londolozi, Stephens is ready for an energy boost. “By the time 9 A.M. rolls around, I feel like we’ve had a full day,” she tells Us. “It’s summer in the southern hemisphere, but the mornings are still chilly, so it’s hot chocolate for me.” 2. RELAX & REFLECT 11:00 A.M. Next up, it’s time to hit the spa for an hour-long massage! “Even though I’m on vacation, I’m still focused on my off-season training and preparation for next year,” the tennis pro, 29, explains. “So it’s important to continue taking care of my body.” 3 NO OFF DAYS 1:30 P.M. Stephens — who keeps in touch with her trainer to ensure she’s making progress toward…

LOW FAT, LOW CAL FIBRE, VIT C 4 OF YOUR 5-A-DAY CALCIUM, FIBRE VIT C, IRON 3 OF YOUR 5-A-DAY Monday Corn & split pea chowder Get four of yourfive-a-day in just one meal. If you have a busy week ahead, why not cook this up at the weekend? Serves 4 Prep 10 mins Cook 50 mins VEGETARLAN FREEZABLE 200g dried yellow split peas 3 celery sticks, sliced 1 thyme sprig, plus 1 tbsp thyme leaves 2 onions, halved and sliced 1 tbsp rapeseed oil 50g ginger, finely grated 2 red chillies, deseeded and sliced 3 large garlic cloves, chopped 1 large green pepper, chopped into small pieces 1 large potato, unpeeled, cut into l-2cm pieces 2 tbsp vegetable bouillon powder 320g frozen sweetcorn 150g dairy-free coconut yogurt 1 Tip the split peas, celery and thyme sprig…

NOS EXPERTS Stéphane Buttin, masseur-kinésithérapeute et ostéopathe. Dr Alain Ducardonnet, cardiologue et médecin du sport. Kevin Finel, hypnothérapeute, directeur de l’Arche, centre de formation en hypnose. Dr Patrick Gepner, rhumatologue. Dr Laurent Grange, rhumatologue et président de l’Association française de lutte anti-rhumatismale (Aflar). Pascal Grillon, kinésithérapeute et fondateur de Cryopôle. Dre Laure Martinat, médecin anesthésiste, phytothérapeute et aromatologue. Dr Gilles Mondoloni, médecin du sport et ostéopathe. Claire Pons, podologue. 1. Je me reminéralise avec l’eau de mer “L’eau de mer est particulièrement riche en minéraux et oligoéléments, puisqu’elle en contient autant que notre sang. Chauffés au-delà de la température de surface de la peau, soit 33-34 °C, ces minéraux et oligoéléments traversent la surface cutanée et se diffusent via le système sanguin jusqu’aux organes et articulations”, indique Marie-Noëlle Berry, porte-parole de l’Alliance Pornic Resort Thalasso & Spa. Le bénéfice est double.…

Tutte quelle insegne mi abbacinavano. Su ogni cartellone pubblicitario che incrociavo, le lettere maiuscole e i punti esclamativi mi sembravano minacciosi. Come se le parole stessero per saltare fuori dalle immagini e afferrarmi. Sarei stata soffocata dal cappio di una Y, o dall’avvolgente circolo di una O. Mi accovacciai sul freddo marciapiede di cemento, nascosta tra due auto parcheggiate, terrorizzata dall’ondata di panico che improvvisamente mi attraversava da capo a piedi. Pensavo di restare lì per un po’, finché non mi fossi sentita di nuovo al sicuro. Poi, una volta che mi fossi tranquillizzata, mi sarei fatta forza e avrei continuato a camminare per raggiungere il luogo dove facevo psicoterapia, una volta a settimana. Del resto, dovevo farlo. Erano settimane che mi sentivo intrappolata in una spirale negativa. E ora…