January 2017 newsletter –
A New Year!
Thinking of a diet and exercise this January?
Diet resolution week is the 1st week of January, so this year why not try one to help control inflammation. Certain foods are known to increase the inflammation in your body which can lead to an increased pain perception. Here are a few simple tips to try and reduce the amount of pro-inflammatory foods you eat.
1. Fish! Oily fish is high in omega 3 fatty acids which as a natural anti-inflammatory substance. Try eating 2 portions a week of fish such as salmon, tuna, sardines or anchovies.
2. Fruit and vegetables are packed with vitamins and minerals that help with the entire body. Try eating 3 portions of vegetables with your evening meal as well as throughout the day and add a bit of fruit to your breakfast. Colourful foods such as blackberries, blueberries, spinach and broccoli are great as well as beans such as kidney and haricot.
3. Nuts and seeds – a handful of these can be taken as a mid morning snack.
4. Avoid processed foods and drinks such as crisps, sweets, fizzy drinks and opt for fresher alternatives. Pre-made food and drink is often high in sugar and preservatives. Refined white flour products such as white bread and bagels also increase inflammation.
5. Adding spices to food is a great way to get anti-inflammatory foods into the body for example a bit of ginger in your porridge in the morning.
New Year is a great opportunity to find a new form of activity that you enjoy and keeps you moving so here are a few ideas.
Try heading out with the family for a short walk in the evenings after work to get out in the fresh air.
Swimming is a great form of exercises and means you can keep in the warm.
If you fancy something a little slower Pilates and yoga are great at strengthening up muscles as well as increasing mobility.
Just remember if you are starting something new, don’t rush it and slowly build up the intensity and frequency. Always warm up and cool down properly including stretching after you have worked those muscles.
If you have any lingering aches or pains following going back to the gym or any questions regarding activity give us a call on 01793820599 and we’ll keep you moving.