Personal Health in Loughborough
The word ‘health’ might be defined as a combination of both physical and mental wellbeing. The two are intrinsically linked, therefore one state can greatly effect the other. Our Loughborough clinic offers a range of health practitioners who can help you perform optimally both mentally and physically.
Physical Health: Exercise, Fitness and Rehabilitation training
This refers to our physiological state and takes into consideration aspects of our health, like immune system, weight, nourishment, strength, cardiovascular function, bone density, nervous system, mobility, fat tissue, lean tissue and flexibility.
The way that our body functions and performs contributes greatly to our enjoyment of life. Our Loughborough clinic provides health checks and lifestyle analysis to help you make the the changes you need to live a balanced lifestyle.
Maintaining good physical health is largely dependant on lifestyle; in short this includes a balanced diet, daily activity, moderate exercise, time to relax and enough sleep.
Here in Loughborough there is an abundance of research to be found on diet and exercise; however, a balanced diet provides the nutrients and energy we need to lead an active and healthy life.
Healthy dietary plans include five different food groups. These are:
- Starchy foods such as rice, pasta, bread and potatoes, choosing wholegrain ones wherever possible.
- Fruits and vegetables
- Proteins – meat, fish, beans, pulses, eggs
- Dairy foods – milk, cheese, butter, yoghurt
- Fats and sugars – although this group should be of very small portions
People generally eat too many calories, so energy input is often greater than energy output, leading to being overweight or obese.
In contrast, society is abundant with fad diets which cannot be sustained as a lifelong option; and cutting out food groups is also considered unhealthy.
Eating a balanced and healthy diet is not (in theory) difficult to achieve, so we might ask ourselves: “Why do so many people struggle with their diet?” Here are a few suggestions:
- Perception of the quantity of food they need to eat is often larger than the reality.
- Eating too quickly doesn’t allow the brain and stomach to recognise when you have had enough food.
- People eat when they are really just thirsty.
- Eating irregularly.
- Waiting until you are ravenous before you eat may tempt plate loading and rapid consumption.
- If too much food is placed on the plate you might feel obligated to finish it all even if you have eaten enough.
Exploring and understanding your energy intake and output can be the first step towards organising your diet to meet your lifestyle requirements.
Kick the fad diet, and remove the guilt trips; sort out a permanent nutritious diet that suits you and live your life. Our mindset programme will help you to manage your relationship with food – so come along and visit our Loughborough clinic!
Activity and Exercise Training
Many people class activity and exercise as the same thing, although to reduce confusion we analyse these components of energy expenditure as two different aspects. Activity is the amount of movement taken during the day – this may include household chores, shopping, climbing stairs, gardening or similar. However, exercise is a structured and purposeful energy expenditure and undertaken with an end result; for example sporting activity, aerobic class, gym, jogging.
Human beings were designed to move, although our society has become technically so efficient that we hardly have to move at all. Consider that as little as 70 years ago most people didn’t have the luxury of a car, walking or cycling provided the best way to get from location to location. During this era, simple tasks like washing clothes, ironing, cleaning, washing pots and buying groceries required both movement and energy. Today these same tasks are easily performed using washers, dryers, multi stores which cater for every aspect of household requirement, cars and even a drop as you shop scheme.
Loughborough is a small market town with some beautiful scenery – why not take the opportunity to walk to your destination?
In the workplace, business men and women hardly move as they go from one meeting to the next, use PC’s, email and park their car within a few meters from work.
Is it surprising that our society is becoming more unhealthy and overweight? Your health is important, and so are you!
In an attempt to alter this sedentary balance, more people in the present day take part in structured exercise programmes. There are many sports clubs, gyms and personal trainers in Loughborough to help readdress the sedentary balance of what is now a physical energy-efficient environment.
Exercise prescription is designed around your personal requirements. A lifestyle analysis helps you to understand exactly when you expend energy and identify if more activity can be included into your day. In addition, our personal trainers design you an exercise plan to include a structured routine, or put you in touch with Loughborough sports clubs or outdoor activity programmes.
This should be part of a daily routine. Taking time out to relax is crucial, but the way in which you relax is personal choice. Relaxing before bedtime will aid better quality sleep; however the type of relaxation taken at this time of day is better if it is non-technical. Computer games, Internet, Facebook, email and other similar pastimes are not generally considered good for aiding sleep because they stimulate the brain rather than relaxing it. Alternatively watching mindless TV (although not in the bedroom), reading a book, taking a warm bath, mediation are all useful methods for emptying the mind before a good nights sleep.
In addition avoid stimulants like alcohol, tea and coffee before bedtime, choose a milky warm drink. Milk contains tryptophan and is thought to be sleep inducing.
Sleep is essential to your wellbeing, as even a minimal amount of sleep loss has a negative impact on your mood, energy, efficiency and ability to handle stress. In short, sleep is a necessity not a luxury for those who want to perform to their potential, stay healthy and feel their best. There are sleep clinics in Loughborough for those who really struggle to get a good nights’ sleep!
I have chosen to refer to sleep as part of physical health, but sleep could easily be categorised under mental health. The quality of your sleep directly affects the quality of your waking life, including mental agility, productivity, emotional balance, physical vitality, creativity and weight.
Sleep restores you mentally and physically by working in cycles – different stages of sleep, each one preparing you for the day ahead. There are two main types of sleep: Non–REM (Non Rapid Eye Movement) and REM (Rapid Eye Movement) sleep.
During the night follows a predictable pattern moving between deep restorative sleep (deep sleep) and more alert stages and dreaming (REM sleep). Together, these stages form a complete sleep cycle.
Myths and Facts About Sleep
Myth 1: Getting just 1 hour less sleep per night won’t affect your daytime functioning. You may not be noticeably sleepy during the day, but even slightly less sleep can affect your ability to think properly and respond quickly, and compromise your cardiovascular health, energy balance, and ability to fight infections.
Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues — and even then, by 1–2 hours per day at best. Consequently, it can take more than a week to adjust after travelling across several time zones or switching to the night shift.
Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. Not only is the quantity of sleep important but also the quality of sleep. Some people sleep 8 or 9 hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.
(Adapted from: Your Guide to Healthy Sleep (PDF) The National Institutes of Health.)
While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Children and teens need even more. Despite the notion that our sleep needs decrease with age, older people still need at least 7.5 to 8 hours of sleep.
If you are getting less than 8 hours sleep per night then chances are you are sleep deprived – you may not even know it!
Signs and symptoms include:
- Needing an alarm clock to wake up on time
- Finding it difficult to get out of bed in the morning
- Feeling sluggish
- Feeling the need to sleep at weekends
- Falling asleep within minutes of being in bed
- Falling asleep relaxing or watching TV
Finally the effects of sleep deprivation include:
- Fatigue, lethargy and lack of motivation
- Moodiness and irritability
- Reduced creativity and problem solving skills
- Inability to cope with stress
- Frequent colds and infections
- Concentration and memory problems
- Weight gain
- Impaired motor skills
- Increased risk of diabetes, heart disease and other health problems
If you would like further information or a chat about your health please call us on Loughborough (01509) 218700 or 07973 782 647 or email email@example.com.