Research of norovirus outbreaks on ships demonstrate that passengers who knew they have been ill prior to embarkation went aboard none the significantly less. People are not going to alter their behaviour, so be wary and give a wide berth to fellow travellers alluding to gut problems.
Coach excursions are a very good way to devote time in an enclosed area with airborne organisms, so restrict yourself to excursions that you actually want to take portion in.
Boxing clever
Q: What are your ideas on boxing as a way to get rid of weight? I want to lose about a stone and want to generally tone up. How frequently would you have to do it to make a variation?
A: Tony Gallagher writes
Several folks are hunting at alternative ways to get fit and lose bodyweight aside from going to a health club. My very own father and uncle were very keen amateur boxers in the days before there have been commercial gyms to go to.
Boxing is an superb way to get rid of fat but, like every thing else, you will require to be constant in training to accomplish your weight-decreasing goals. This kind of training also leads to excellent all-in excess of body conditioning, enhanced stamina, core power and balance as nicely as cardiovascular positive aspects.
You will have to contemplate what degree of contact you want to have. I can’t say that getting thumped about appeals to me very significantly, but acquiring match whilst studying boxing-type movements is interesting.
One organisation to take into account is Complete Boxer: it gives fitness and boxing abilities classes created to assist you find out the moves, the focus and the versatility of boxing without obtaining hit.
This type of “non-hit” session will involve shadow boxing (engaging the muscle tissues by throwing punches, but without having an opponent), some pad operate, punch bags, pace balls, and the outstanding boxer-type circuit coaching (totalboxer.com/fitnessandskills.html). I would suggest trying three weekly sessions for a month and see where you are at. If you are a little bit much more adventurous, and aged up to 34 many years, you can participate in the two coaching and sparring if it registers with the amateur boxing association of England (abae.co.united kingdom/aba/index.cfm/clubs/club-finder/). It also offers “Make-the-Weight” schemes which support folks to achieve reasonable and attainable bodyweight targets.
Fighting osteoporosis
Q: I have borderline osteoporosis and my GP has prescribed 1200mg of calcium every day. I am interested in consuming the proper food items and have given up caffeine as I understand it hinders the absorption of calcium. Now I learn that food items containing phytic and oxalic acids also have the very same effect. Must I avoid consuming nuts and seeds with my breakfast muesli? If so, what would you advocate I have each and every day? I am not keen on consuming plenty of dairy products that are substantial in unwanted fat.
A: Sara Stanner writes
Food items that are rich in calcium are important for bone well being. These contain dairy items, canned fish (such as sardines and salmon) with bones, dark green greens this kind of as kale and Chinese cabbage, dried fruit (such as dried figs) and calcium-fortified foods such as bread and some breakfast cereals.
Calcium in dairy items is properly absorbed by our bodies and dairy goods are also a source of other nutrients great for bone well being. Reduced-excess fat dairy goods have a tendency to have just as significantly calcium as full-excess fat goods but you can also acquire fortified non-dairy alternatives such as soy drinks if you prefer.
We have a tendency to soak up about a third of the calcium from our meals, but this decreases with age and depends on other dietary elements. The most important is vitamin D, which improves calcium absorption. So make positive that you are like oily fish, eggs, red meat, fortified body fat spreads and fortified breakfast cereals in your diet regime.
Current research has advised that meals wealthy in omega-3s may have bone- boosting positive aspects, so oily fish, in particular, is an excellent decision. Also make positive you get some sunshine, as sunlight is our main source of the vitamin D that we need to soak up calcium.
Phytic acid and oxalic acid, identified naturally in some plants, bind to calcium and quit it from being absorbed. Meals substantial in oxalic acid consist of spinach, sweet potatoes, rhubarb and nuts. Wholegrain goods and wheat bran, beans, seeds and nuts include phytic acid but the result of these food items on calcium absorption varies and there is only really a difficulty if you are including wheat bran to food items.
Relating to your breakfast muesli, investigation has shown the effects of both phytic acid and oxalic acid in foods this kind of as seeds and nuts (eaten in common and not excessive quantities) to be negligible on calcium absorption, and these food items incorporate several other helpful nutrients so shouldn’t be avoided.
As properly as a substantial caffeine consumption, a substantial salt consumption could also boost our calcium losses. So restrict salty food items this kind of as stock cubes, soy sauce and gravy, examine meals labels of processed foods to opt for decrease-salt choices. 1 or two cups of caffeine-containing drinks every single day is fine, but you mention that you have currently offered up caffeine. Don’t forget that alcohol also impairs absorption.
On the other side of the coin, fruit and veggies seem to be to decrease calcium excretion, and they also contain other essential nutrients for bone overall health, such as vitamin K, vitamin C and potassium, so make positive you are eating a lot of these.
As nicely as dietary considerations, not smoking will have a beneficial effect, as will working out often. Excess weight-bearing exercising (this kind of as walking, climbing stairs, jogging, enjoying tennis or dancing) is notably great for the bones.
Lastly, make confident you comply with the instructions on the label of your calcium supplement. Some are better absorbed when taken at meals, even though others work equally well when taken with or with out foods.
Check out the Nationwide Osteoporosis Society website for more info (nos.org.united kingdom).
Send your questions to lifecoach@telegraph.co.united kingdom, or to 111 Buckingham Palace Street, London SW1W 0DT
Life coach: how can we avoid catching norovirus?
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