Collagen constitutes between 25-30% of all the protein in the human body. It is a major structural protein which forms molecular chains that strengthen the tendons and large strong sheets which support the skin and internal organs. It is also a major element of our hair and nails, whilst mineral crystals added to collagen make bones and teeth.

Structurally, collagen is composed of three chains, which are wound together in a tight triple helix. Each chain is over 1,400 amino acids long and a repeated sequence of three amino acids, proline, glycine and lysine make up this sturdy structure. Vitamin C is vital for the cross-linking of the three chains and this is what gives the structure its strength.

Collagen constitutes 1-2% of muscle tissue and accounts for six percent of the weight of strong, tendinous muscles. Known as ‘the glue that holds the body together’, it provides an essential structure to our bodies, protecting and supporting the softer tissues and connecting them with the skeleton. Collagen in healthy tissue is very strong and, on weight basis, is almost as strong as steel.

The good news is that supplements, such as Collagen Hydrolysate by Xenca, can help to alleviate the symptoms of ageing and wear and tear. It is worth noting that the Xenca collagen products have been certified as safe for use by elite athletes by the world renowned HFL Sports Science Laboratory. These products are already being used to aid recovery from injury and hard training sessions.

Increasingly more people with conditions, such as osteoarthritis, are deriving benefits from Collagen Hydrolysate in terms of pain relief and increased mobility in joint function.

Nigel Dacombe
Associate Shareholder
wellbeingsynergy.co.uk

The post Slow down the wear & tear of ageing! appeared first on Wellbeing Magazine.

The most dangerous sport in Britain is: football! Research shows that bad challenges and tackles cause a third of sports injuries. Football is often seen as a relatively low-risk sport, though in reality Sunday league games are just the opposite. Over half of the men involved in the survey had been injured on the pitch, and most were suffering with ongoing niggles due to an old injury.

Lushington Chiropractic recommends Touch Rugby in Eastbourne instead. It’s a mixed sport so you can share some fun, competitiveness, and fitness with your loved one. Chiropractors are always big on injury prevention, so here are two tips to avoid getting injured in the first place:

Don’t be a Weekend Warrior
Weekend warriors are typified by working all week then hitting the pitch or playing extreme sports at the weekend. They like to play hard and live hard. However we would recommend adding some exercise into your weekly routine too. Don’t save up all that energy for the weekend – your body likes predictable routine, not a crazy burst and then long periods of rest. By all means work-hard and play-hard, though set up a sustainable routine that allows your body to recover for 36 hours after a heavy exercise session and doesn’t result in more than three rest days in a row.

Even Warriors need to Warm Up
Warm up properly before you play and include a range of general cardiovascular exercises in your training regime to build up slowly. If the only exercise you get is playing in a match then you will push yourself too fast too quickly, increasing the risk of injury.

We also recommend using the R.I.C.E. formula to deal with minor injuries:
Rest and support the injured joint
Ice packs (wrap ice in a cloth, apply for 10 minutes maximum, then leave off for 20 minutes before re-applying – stop if it is painful)
Compression, and
Elevation of the injured joint

Dr James Revell of Lushington Chiropractic is an old rugby prop and recommends Touch Rugby to keep you fit and healthy. Touch Rugby is a mixed sport so no one needs to be left at home on their own. So, this New Year bring your partner to play Touch Rugby any Sunday at Gildredge Park, Eastbourne. Check it out on Facebook or at Eastbourne Touch Rugby

Lushington Chiropractic – 01323 722499

The post Chiropractic tips to help avoid sports injuries appeared first on Wellbeing Magazine.

Fast forward a few weeks (perhaps days) and we’ve broken our new habit, the shiny ‘new us’ has lapsed and our new stuff is gathering dust. Those we’ve boasted to about our new venture might now turn to ridicule and we’re left feeling foolish.

Perhaps we are! Things happen, we get sick, we get challenged, we lose our way – we’re human beings! We are foolish to expect ourselves to be as consistent as machines. Many would say the critical stage of starting something new isn’t at the beginning but when we waver. What we do next is crucial. Here are some suggestions….

WHAT?
Investigate what exactly happened. What were the feelings, behaviour and events that led to getting off track? What were the early warning signs? What could you do differently so this doesn’t happen again?

WHY?
Remind yourself of why you are doing this. What do you really desire? What are you investing in? How does this fit with the bigger picture of your life? How does it relate to your purpose and spiritual beliefs?

HOW?
Consider how you have been making changes. Has your routine become boring? Are you attempting to progress too quickly and becoming overwhelmed or too slowly so you lack momentum?

WHO?
Who do you need to get on board? Who can help you stay accountable? Whose knowledge and experience can you benefit from? Perhaps you could benefit from the support of a professional Life Coach.

WHEN?
When will you get back on track? Make this soon, and definite, and stick to it!

Working through these questions will give you more vigour for your next phase. You might even find more focus and fun than when you first started. And then you might well find there’s another lapse. Rather than feeling bad or giving up, just use the steps to get better and get back to it. The aim shouldn’t be to have no lapses, but to increase your self knowledge and recovery so you’re able to get back into your new groove quickly and smoothly.

For more guidance on the process of making changes in your life, including the steps above, get in touch with Life Coach Deborah Reeds for a free initial conversation.

Deborah Reeds
deborahreeds.com

The post New habits broken? How to stay on track! appeared first on Wellbeing Magazine.

To put a positive slant on the short time that resolutions can last, here is a quote by Joey Adams: “May all your troubles last as long as your New Years Resolutions!”

What if this is the year that could be different? What if you could do something today to get you closer to where you want to be tomorrow? There are mixed views on how long it takes to adopt a new habit, from 18 days to over 5 months – which can seem quite daunting. If the new habit repetition is daily, particularly in the early stages, then it tends to be adopted sooner.

It is good to remember that if we do get derailed from our resolutions for a day, this needn’t be the end of our chance to change; we can always begin again.

If physical pain is holding you back from exercising and leading a healthier lifestyle, or if stress and anxiety hinder you from adopting new patterns of behaviour, then Ann Rambaut, Chartered Physiotherapist, offers several treatments that can assist you with your desire to keep to your New Year resolutions. If you’d like to discuss any issues you may have, in confidence with Ann please call her on 01323 411900 or 07436 810181

Until the end of February, for new clients only, Ann is offering two treatments for £75 (a total saving of £21) (An average course of treatments is 4 or less)
annrambaut.com

The post Will you keep to your Resolutions in 2016? appeared first on Wellbeing Magazine.

24th August
My number has arrived – 53411 – with an electronic chip attached to keep precise time of passing through the start and finish lines. Help!

Again this week, I am keeping my regular runs going. Early morning is my preferred time as I achieve a feeling of satisfaction that it is done and feel a lot better throughout the day.

The British Heart Foundation have supported me via emails, on-line support and even invited me to different venues to participate in practice runs to get the flavour of running in a different environment; all really helpful and encouraging. The BHF offered a webinar to talk participants through the run, explaining more clearly the procedures, the course, the section where it is anticipated to be the worst (around the 7 mile mark) etc. It’s all very real now!

2nd September
Following the advice of experts, only shorter runs are advised at this stage so Monday and Thursday afternoons I ran three and five miles. Then disaster!

Thursday 3rd September at 7.30 a.m.
I slipped down a step whilst walking and damaged my foot. I can’t tell you how devastated I am at this stage of training. It was painful to drive home though I felt determined that this couldn’t be the end; however…

Friday 4th September
I visited A & E after a reasonably sleepless night and lots of tears. An X-ray showed a chipped bone so I was strapped up, armed with a single crutch and told to keep my foot up for the next week. I just couldn’t believe it and was very sad; an understatement!

Sunday 13th September
The Great North Run – from the settee – not the experience I was expecting!
Thank you all for sharing these diary entries with me, and for all your support so far. I have deferred my entry into The Great North Run, so here’s to next year!

Chris Mutch

The post Training for the Great North Run appeared first on Wellbeing Magazine.

Alternative diary entry – last one before the Big Day!

July and August so far – my training has been going really well since my last diary entry and I am well and truly on track. I’ve trained and progressed to this point on my own, with self-motivation and determination.

I’ve gained a lot of knowledge through the experience and I thought it would be helpful to share some observations and insights I’ve made through this year, that may prove helpful if ever any of you embark on a ‘mad’ challenge!

1. The obvious thing is to keep hydrated and replace electrolytes back into your system.
2. Wear good quality shoes that have been fitted to give the correct support. They don’t have to cost a fortune, though are a great investment.
3. Eat well, though not just before you set off.
4. At the risk of sounding ‘basic’, I have realised how important it is to visit the loo before setting off too far! There have been a few occasions when I have almost had to knock on a strangers’ door but have been saved by an open garden centre, garage or local supermarket. How could they refuse this red faced OAP requesting to visit their convenience? I really don’t want to resort to incontinence pads! Joking aside, I’m sure there must be loo’s along the route of the Great North Run otherwise I may have to do a Paula Radcliffe!

A month today (as I write) and it will all be over, assuming it doesn’t take me 5 hours! My aim is 2 hours 45 minutes or better, and so far I will achieve that.

My number arrived this morning – 51311 – so no going back now! We’re travelling up on the Friday and my family will be there to cheer me on – it’s so important for me to have their support.

Wish me luck, and thank you for sharing this wonderful experience with me through my diary entries. If would like to support me in raising money for the British Heart Foundation, whom my husband benefited from hugely when he had his cardiac arrest, you can donate through my JustGiving page.

I’ll let you know how I get on!

The post Self-motivation and determination appeared first on Wellbeing Magazine.

Dear Diary

Week beginning Sunday May 3rd – A determined beginning to the month. Still beset with the ‘niggling knee’ but armed with recommended knee support and a strong magnet on the sore spot, took a short run, taking the grassy route as opposed to hard surface – ouch, thank goodness for frozen peas!

Limping like an ‘old lady’ (well I am 66) though feeling 20 years younger, I ran again on Wednesday and Friday. Disappointed and worried though very, very determined! During the next two weeks I took it easier and things began to look up after visiting a fabulous Sports Physio. My knee only has inflammation and nothing ‘structurally’ wrong so after good advice and deep massages I’m up and running again (sorry for the pun).

Week beginning Sunday May 24th – Feeling a little unfit and unprepared for the task ahead but now I’m off – three times this week I’ve completed my 3 miles with no ill effects and am getting excited again! My APP is keeping me company and tracking every step, calorie and mile encouraging me to beat my last distance every time I go out.

Week beginning Sunday June 7th – What a fun day! My daughter, her friend, and I entered the Colour Run 5k in Wembley, in aid of the NSPCC. Started squeaky clean, then got sprayed with a rainbow of powdered paint at every kilometre, resulting in a myriad of colour all over us – brilliant! Who said training isn’t fun?

Week beginning Sunday June 14th – Something has changed! I’m up to about 15-20 miles a week. Plotting and visualising the route and not having to psyche myself to go, rather I’m looking forward to my running sessions. My recovery time is minimal and I am amazed, to say the least. I now believe people who say it is fun and how much better it can make you feel.

In summary, I would encourage everyone to get up and do something physical, if you can. It doesn’t matter how little, and the way it gets the endorphins stimulated really is addictive. It can be difficult and an effort, though it’s worth it. I’ve lost weight, and my blood pressure and general health are very good. I’m very pleased with myself

Chris Mutch
mutchhealthier.co.uk

The post Training and running appeared first on Wellbeing Magazine.

In the UK we have experienced many days of sunshine during the past few weeks, and with the lighter, longer days we’re instinctively drawn to get outside into the fresh air and sunshine. The sun has had bad press in recent years and we’re encouraged to cover ourselves with sunscreen as a precaution against sunburn and the possibility of developing skin cancer. Now, however, there is growing evidence of increased health problems due to vitamin D deficiencies. Vitamin D is found in a limited number of foods and mainly created in our bodies through exposure to sunlight. Of course we need to take precautions so as not to get sunburnt or encourage the development of skin cancer, and it’s important to learn how to best protect ourselves – there’s plenty of published information to help you, also information about how to get enough sun exposure to safely generate vitamin D in our bodies.

With the desire to get out in the warm sunshine and be more active with long walks, gardening and taking the opportunity to participate in outside sports for example, all of this increased activity raises the potential for injuries. As a chartered physiotherapist Ann Rambaut can help you recoup from problem injuries, or even help prepare you and avoid them in the first place, so that your body is aligned and not out of kilter before you embark on activities you might not be used to all year round!

If you don’t feel drawn to being quite so active, Ann suggests getting outside for a gentle stroll, or sitting under a tree contemplating the summers day whilst doing some gentle deep breathing, all of which is extremely beneficial. Why not make that a regular habit this summer and see whether it changes some aspect of your life….. you never know what may show up!

Ann Rambaut
Chartered & Registered Physiotherapist
annrambaut.com
aepr291 @gmail.com
01323 411 900
07436 810181

The post Health effects of the summer sun! appeared first on Wellbeing Magazine.

1. If you are going to get fit and healthy this summer then remember to drink lots of water. We should have about 6 to 8 glasses a day. Feeling hungry can sometimes be sign that your body is dehydrated and you need more water.

2. If you want to lose weight then beware of carbohydrates late in the day. Bread, pasta and potatoes are the usual culprits. We need carbohydrates for energy. We can’t do without them altogether, however many of us eat too many in the evenings.

3. Summer is a great time to make sure you are getting your five-a-day. This means a mixture of fruit and veg, not just extra helpings of sweet fruits like strawberries!

4. Think positively and be happier. When you reach your health goals or you keep to a new habit, remember to celebrate and congratulate yourself. Don’t make it all hard work or you’ll never stick to it.

5. Take new exercise or activity carefully, listen to your body and stop if you feel any pain.

6. DIY and gardening are great ways to get something done around the house and keep more active. Listen to your body when you get tired or achey. There’s no point in pushing through pain barriers. You can always finish the job tomorrow.

Health Tips provided by Lushington Chiropractic

Don’t let aches and pains stop you from enjoying yourself this Summer. Lushington Chiropractic offer gentle, effective, award winning chiropractic care to help ease a wide range of muscle, joint and sciatica type problems. They will personally tailor your treatment and have you running around again in no time!
Lushington Chiropractic
01323 722499
chirocare.co.uk

July Offer! Half price consultation when you mention this online article, or bring in the magazine

The post Want to Get Fit & Healthy this Summer? appeared first on Wellbeing Magazine.

April 2015
Only 5 months to go – aaaah!
Since my last diary entries, there have been a couple of hiccups. I honestly have begun to enjoy the training, though have been hit with a couple of minor injuries which were very disappointing and frustrating, to say the least. 

February
A strained hip and then knee meant I needed to rest for a couple of weeks. I was running three times a week and had achieved three miles too; a real milestone for me!  Fortunately I soon got back into training after tentatively trying again. Despite the obstacles, I am SO glad I am doing this. I do get a great deal of satisfaction and, would you believe, pleasure, and absolutely love running outside in the fresh air.  I can now run a distance without having to stop at all – I’m going to do this!

One of the tricks, that helps me, is to visualise my run over and over again before I get to do it. I also vary the route to relieve the chance of boredom, and add a little distance each time. Whilst I live in an urban area I have the river within one hundred yards of my home so I can ‘road run’ or run in the countryside.

March
Being a wimp, or just being practical, I have bought a personal alarm. When I run in fields this gives me the security that, should something happen (injury or otherwise) my alarm would be heard from a fair distance.

Two things I would not do without now are my Sportex Magnetic Bracelet which improves my recovery rate and an APP on my phone that tracks every run I do using GPS, counts calories, and informs me of my minutes per mile. This encourages me to compete against myself and try to improve every time – my running buddy – non-judgemental and an unconditional pat on the back – I have a new ‘best friend’.

April 21st
Lighter mornings now so early morning jaunts are called for. I ran at 6.30am on Sunday and I’m going swimming at 6am tomorrow. I promise I am not fanatical, though I have found I like feeling fitter, and someone told me yesterday they want to be like me “when they get to my age” I can only take that as a compliment and that drives me on.

I’ll update you with my progress in the next issue, and hope this helps inspire you to keep going, challenges or not!

Chris Mutch
mutchhealthier.co.uk

If you’d like to sponsor Chris and the charity she is running for – The British Heart Foundation – then please follow this link    
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