Wellbeing

Carole Caplin: 3 essential health changes to make

The UK’s leading lifestyle and fitness expert reveals her three top changes for 2012

The UK’s leading lifestyle and fitness expert reveals her three top changes for 2012
New Year resolutions are a fine idea in theory. Trouble is, January is probably the worst possible month to start a new, hard-edged, body-punishing diet and fitness routine – which is why even the best-intentioned resolutions rarely last beyond the middle of the month. Having pushed yourself through December, possibly the hardest month of the year and given your body some serious stick over the holidays, you’re probably at your lowest ebb. With the cold and dark at this time of year, January is also not a natural get-up-and-go, active, outdoorsy month. Instead, it’s the perfect time to slow right down, sleep, recover and plan. Deep down, we all know that sudden, mad bursts of self-denial or unfamiliar activity are pointless. So, instead of yo-yo exercising, dieting, bingeing, going on and off alcohol and cigarettes, only to go back on them a month later, what if you really decided to make some substantial lifestyle changes? So… no lectures on food this month. Just three actions that can lead to some pretty major transformations if you put them into action:

Quench your thirst

I still cannot believe the millions of people who don’t drink the required amount of water. We can survive without food for several weeks but can’t live without water for more than five days. If you drink tea, coffee, cola or alcoholic drinks, their diuretic effect is actually robbing you of more water than they provide. Chocolate and sugary foods, salty snacks, highly processed foods, artificial additives and tobacco smoke, air conditioning, air travel, computer screens and watching television all dehydrate the body further. When we are dehydrated, the body conserves and rations the water available to it. Urine and sweat production is reduced and more water is extracted from the contents of the colon (this is a common cause of constipation). By limiting the amount of water we lose on top of not drinking adequate amounts, we become less able to eliminate waste products, resulting in cravings, headaches, energy and mood swings, bowel problems, weight gain, lethargy and bad breath.

Another response the body makes to dehydration is to increase the production of cholesterol, which is incorporated into the membranes surrounding the body cells, so that they become less permeable. This is a protective move by the body to avoid fluid losses from inside the cells – but it also means nutrients are less able to enter the cells and waste cannot escape – leading to stagnation. So remember – drink more! For a cost effective, outstanding quality water I recommend the Santevia water filter (santevia.com)

Watch your back

I am seeing teenagers as young as 13 with back problems. Whilst medication may save the day initially, it will contribute nothing towards a long term cure.

Getting the right guidance with scans, manipulation and injuryspecific corrective exercise is crucial. For treatment visit londonspineclinic.com or thebackshop.co.uk

Remember also that your spine needs to be supported properly when you’re working, driving, watching TV, reading, relaxing and sleeping in order to complete the process of changing the constant pattern in which you hold and move your body.

Always look to get furniture that fits you and not the other way around and TV sets and computer screens should be eye level. Opt for ergonomically-friendly furniture with adjustable seats and surfaces, back support and neck support when buying a couch or chair for home and work. And with that final piece of advice I’d like to wish you all a very happy and health 2012!

Sleep it off

Between five and 10 million people in this country have chronic sleep problems. Sleep deprivation totally undermines the immune system. It’s the number one cause of susceptibility to and constantly reoccurring infections, illness, mood swings and depression, and is a large contributor to weight and obesity problems and accidents. Most people do not get enough sleep nor at the right times, between 11pm at the latest and 6am in the morning, that’s when the body does its housekeeping.

Creating your home environment so that it is conducive to your body being able to recover on a daily basis from all the physical and emotional challenges that affect you is crucial. And, no matter what time you get in from work and social activities, never go to bed without having a shower or bath. It’s so simple but tons of people don’t do this. When they try it the difference is instant, enabling them to recoup and sleep effectively. Some of my favourite products to help me sleep are:

Rescue Remedy and the new night time sleep remedy from rescueremedy.co.uk
Lavender sleep patches from bodytox.co.uk
NEOM candles from neomorganics.com
Aromatherapy Associates’ have the most wonderful bath oils that work in well with Himalayan salts or just on their own, from aromatherapyassociates.com