Existence coach: is honey more healthy than sugar?

Consuming extra calories from sugar from any source can lead to weight gain in excess of time, and frequent consumption of sugary food items and drinks can boost your danger of tooth decay. As a guideline, an common adult must consume no more than 90g of complete sugars per day and no more than 55g of cost-free sugars (or non-milk extrinsic sugars) a day, which includes table sugar, honey and fruit juice.

Honey supplies some nutrients you really don’t locate in table sugar, such as B vitamins, but in extremely modest quantities so you shouldn’t feel of it as a “healthy” selection for this explanation.

Similarly, honey is a organic merchandise but so is sugar, which is created by refining sugar beets and sugar cane, and “natural” is not usually synonymous with healthful. The suggested health positive aspects of consuming honey more than refined sugar relate to its medicinal properties, which have been documented because ancient instances. For example, it has been utilized for centuries as an efficient remedy for wounds, burns and ulcers simply because of its antibacterial and anti-inflammatory properties. Manuka and other honeys have also been proven to possess antimicrobial and antiviral properties, which has led to the suggestion that they can enhance the immune technique and support to protect towards common ailments this kind of as colds and flu.

But scientific studies in people investigating a lot of of the claimed overall health results of honey are restricted. Some studies have shown that honey can assist alleviate sore throats and coughs, notably between kids, but there is small scientific evidence that honey will avoid colds or other respiratory infections or allergies. Some individuals get nearby honey in the belief it will construct up tolerance to pollen and assist with seasonal allergies, despite the fact that again there is tiny scientific evidence to help this. So whilst a small bit of honey won’t do you any harm, you need to remember it gives additional sugar and calories to your diet program.

Green veg options

Q: I am on warfarin following a heart operation. I have been informed I cannot consume green greens, like spinach and broccoli. Can you suggest any options, as these created up a huge component of my former diet?

A: Sara Stanner says

Warfarin is a frequently prescribed anticoagulant (blood thinner). Foods that are rich in vitamin K, this kind of as liver, dark leafy greens, broccoli, spinach, Brussels sprouts, avocados, watercress, green beans, peas and soya bean items, can interfere with warfarin. You really don’t have to stay away from these food items, but it is essential that you do not all of a sudden increase or reduce the sum in your diet program as this might change how properly your warfarin works.

These meals are nutritious but if you are consuming a lot of other greens, as nicely as fruits, you ought to be receiving all the other vitamins, minerals and bioactive substances they incorporate.

Dark green greens also give some calcium in our diets, so make confident you are eating plenty of reduced-fat dairy merchandise, as properly as tofu and fish eaten with the bones such as sardines, tinned salmon and whitebait. Attempt to keep away from cranberry juice as it can increase the impact of warfarin and therefore the threat of bleeding. It is also hazardous to binge drink or get drunk as this can boost the chance of extra bleeding while taking warfarin, despite the fact that a reasonable volume of alcohol is fine (up to two to 3 drinks a day for ladies, three to 4 for guys). Check out the British Heart Foundation internet site for far more info.

Itching to train

Q: I am a girl in my 40s and at present instruction for a triathlon. I managed to pull something in my back although gardening at the weekend, and am now struggling from intense decrease back pain. Please can you propose some stretches to alleviate this? I want to get back into instruction asap.

A: Tony Gallagher says

You should not allow by yourself to be tempted to return to coaching prematurely. As a triathlete you will almost certainly always come to feel you will get left behind if you are not instruction. 1 factor for particular is that if you are injured while undertaking a triathlon you inevitably will be behind most competitors. You require a excellent stability among adequate power, power, endurance, technique and mental mindset for it all to work smoothly.

Even though you pulled some thing even though gardening, have a believe and decide, possibly, if you currently had a weak level in your back from instruction. If you can recognize some aspect that might be the culprit, you ought to be capable to rectify this and avoid areas getting to be vulnerable in the future.

I am assuming, from your query, that you have only strained anything like a muscle in your back. In most circumstances a minor problem in a muscle or ligament is the offender causing lower back ache. Be mindful, nonetheless, that a prolapsed disc often triggers extreme decrease back ache. In these circumstances the disc can press on a nerve root, which then brings about ache and other signs in the leg. In most circumstances, the symptoms ease slowly more than many weeks. You might have to be patient or, if you are fortunate, the pain could well merely abate after a handful of days. If you determine you require painkillers, it is greater to get them routinely rather than intermittently.

The standard tips is to carry on with standard pursuits as far as feasible but really do not do anything that leads to a lot of ache. This applies to any stretches you might make a decision to do.

Try the following 3 stretches and see how you get on with them:

one. The little one pose stretch is good for stretching out the reduced and upper back. It is achieved by kneeling on the ground with your legs collectively and then sitting back on your heels. From there concurrently stretch your torso and arms down and forward. At this level your stomach should be resting on your thighs. Exhale as you are stretching forward. Remain nevertheless and try out to continue to be in that place for a minimum of a minute. Slowly return to the commence.

2. For the up coming stretch commence by lying on your back on the floor with the two feet stretched out. From there cross one particular straight leg across your body and hold the crossed leg by the knee to assist keep it down in position. You should feel a stretch in the decrease back and buttocks. Hold this yet again for a single minute if not also unpleasant. Repeat this action with the other leg.

3. Knee rolls are great for stretching the decrease back and spine typically and a excellent complement to the above stretch. Begin by lying on your back. Position a modest, flat cushion beneath your head. Hold your knees bent together and keep your upper physique relaxed and your chin slightly tucked in. Roll the two your knees to one side, followed by your pelvis, but aiming to keep both shoulders on the floor if your flexibility permits. Hold the stretch for 5 seconds or so and return to the starting up position. Repeat six to eight occasions, alternating sides. Breathe freely during.

* Send your concerns to lifecoach@telegraph.co.united kingdom or to 111 Buckingham Palace Road, London SW1W 0DT

Existence coach: is honey more healthy than sugar?