Carrying weight around the middle represents a serious health risk. It is now known that there are major health implications of storing fat in the middle of the body rather than anywhere else – studies have shown it increases the risk of heart disease, diabetes, stroke, cancer (especially breast cancer), and high blood pressure.

To find out why fat goes on around the middle rather than elsewhere, how the stress hormones are connected and what dietary and supplements recommendations are helpful read more …

Ballooning Waistlines

Research from the Department of Health in 2005, has shown that Britons now have the fattest stomachs in history. Between 1993 and 2004, women’s waistlines ballooned by an average of 1.6in (4.1cm) to 34.1in (86.6cm) and men by an average 1.5in (3.8cm) to 38.4in (97.5cm). Figures published in 2004 showed that between 1951 and 2005, women’s waists have increased by 6.5in (16.5cm).

But compare the other changes in height, bust and hips:

Source: National Sizing Survey

Fat Cells

Scientists always assumed that fat was just a useful form of energy storage. Getting enough to eat was the big focus of survival and fat cells could be easily plundered when under attack or famine. But in the last few years they have discovered that fat cells have a mind of their own. Fat actually operates just like an endocrine (hormone secreting) organ, producing its own array of hormones.

Fat, also called adipose tissue, is not an inert substance, it is active and functions in its own right, manufacturing and releasing different substances. This adipose tissue manufactures an array of chemical messengers including blood clotting agents, substances which contract blood vessels and raise blood pressure (vasoconstrictors), inflammatory agents, hormones and molecules which control hunger.

Fat cells are also able to produce an immune response in the body, which causes inflammation. In evolutionary terms, this inflammatory response allowed the fat stores to help fight infection. Fat cells also secrete oestrogen and two other compounds– tumour necrosis factor alpha and resistin – which both interfere with the functioning of insulin.

Fat cells around the waist have been found to be the most highly active of all, pumping out substances which can affect the way insulin is used and also raise blood pressure and increase the amount of cholesterol in the body.

The problem is that abdominal fat cells have the ability to quickly break down stored fats, in case extra is needed when under attack. It then dumps the resulting fatty acids into the bloodstream. This can cause high levels of fat and sugar in the blood, which may be useful if someone’s life is in danger, but if it is not (most often the case) it increases the risk of diabetes (in the case of blood sugar) and heart disease (in the case of fat).

How much is too much?

The most important calculation in determining future health and wellbeing is the waist to hip ratio. With a tape measure compare the waist measurement (at the narrowest point) with the hip measurement (at the widest point). Divide the hip figure by the waist figure to get what is known as the waist–hip ratio.

For example:

86cm (34in) waist divided by 94cm (37in) hip = 0.9

If the calculation gives a figure greater than 0.8, (the ratio is 0.95 for men) then that person is officially apple shaped and can be vulnerable to all the health risks associated with it.

The Cause

The reason some people gather more fat around their middle than others is specifically because of the action of the stress hormone cortisol.

Millions of years ago, our bodies were designed to react quickly to danger. We were just like wild animals, on constant alert so we could run or fight if threatened. This, the ‘fight or flight response’ is crucial for the survival of all animals – including humans.

This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing the body to react swiftly to dangerous situations. Once the threat is out of the way (the battle is won or the person had escaped the aggressor), the adrenal glands stop pumping out hormones and the body returns to normal.

The problem is our lives have completely changed. We no longer live like animals, but evolution is lagging a little behind. Our bodies still react in exactly the same way to stressful situations as they’ve ever done, but modern stress comes from deadlines, traffic jams, tantruming children, and not spear-wielding aggressors or sabre-tooth tigers.

These days, many of us live under chronic stress. But our bodies can’t distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done – fight or flight.

After a stressful event, adrenaline levels will quickly return to normal and the body should come back to a state of calmness. But cortisol often remains higher for a while (as long as a few days afterwards sometimes) because it thinks the body should refuel after all this fighting or fleeing. So appetite increases. This is perfectly acceptable when somebody has fighting for their life as the body will clearly need to stock up again, but if the person has been chained to a desk fielding stressful phone calls, constant re-fuelling is hardly appropriate.

Under continual stress, cortisol levels remain high. High cortisol levels mean high levels of blood sugar (glucose) because the body has to make sure it has enough fuel to deal with imminent attack.

When blood sugar increases, the body has to respond by releasing insulin from the pancreas to help move the glucose out of the blood and into the cells to actually provide them with energy. But if the body does not need that energy (it does not fight or flee) the default mechanism is to store the glucose as fat around the middle of the body.

If the stress continues (it usually does) cortisol levels remain high, so the body further attempts to increase blood sugar levels by triggering the breakdown of sugar stores in the liver and muscles. This is what gives cravings for sugar or caffeine (as the body is urging it to refuel). Out comes more insulin to deal with the extra blood glucose. And so it goes on.

Insulin Resistance

That’s fine, for a while. The body is a well-oiled machine, adept at coping with blood sugar peaks and troughs. But overtime, the body simply can’t respond to insulin the same way it used to. If it is pushed to the limit too often it can easily become intolerant to insulin – or insulin resistant.

Insulin resistance caused by high cortisol is the start of the problem, the hub of a wheel out of which radiate a number of frightening spokes, the extreme form of which is termed metabolic syndrome or syndrome X.

Controlling Cortisol

The aim is to control cortisol, so the body does not get the message to store fat around the middle. Two important points are:

• Cortisol is released when somebody is under stress
• Cortisol is released when blood sugar drops

In both these instances the body is aiming to do the same thing – release sugar stores. It does this under stress because of the need for instant energy to fight or run, it does this when blood sugar drops because it needs to correct the low level.

To control blood sugar these five steps should be followed:

1) Stop dieting
2) Eat little and often
3) Don’t skip breakfast
4) Eliminate all stimulants including sugar, coffee and refined carbohydrates
5) Add protein to each meal
6) Eat essential fats
7) Don’t eat on the run

Supplements

A number of chemical reactions are involved in turning glucose into energy instead of fat. These are controlled by enzymes, which are themselves dependant on certain vitamins and minerals in the body. If someone is deficient in these nutrients, the body will find it harder to let go of that weight around the middle.

Chromium

One of the most important minerals for losing that apple shape is chromium. This mineral is needed for the metabolism of sugar. It helps insulin take glucose into the cells. Without chromium, insulin is less effective at controlling blood sugar levels and glucose levels rise.

Magnesium

Known as ‘nature’s tranquilliser, magnesium calms the adrenal glands and helps balance blood sugar by contributing to the production and action of insulin. Diabetics are often deficient in magnesium.

Zinc

Zinc is an extremely important mineral, as it is needed for the production of stress hormones, insulin and sex hormones. Research has shown that supplementing with zinc helps control cortisol.

Vitamin C

We know that vitamin C is involved with glucose metabolism and that according to the Centre for Disease Control and Prevention in the US, people with diabetes have significantly lower concentrations of vitamin C, up to 30% lower. Vitamin C is crucial for adrenal gland function. The more cortisol is made, the more vitamin C is used.

B vitamins

The B vitamins are known as the ‘stress’ vitamins and are important to take when working on nourishing and calming the adrenal function. B vitamins also have an effect on blood sugar balance because they are needed for glucose metabolism.

Co-enzyme Q10

This vitamin-like substance is important for energy production and normal carbohydrate metabolism. Co-enzyme Q10 helps shift fat around the middle because it releases energy by burning that fat.

Co-enzyme Q10 also has a role in controlling blood sugar levels and helps to lower glucose and insulin, so improving insulin resistance.

Alpha Lipoic acid

Alpha lipoic acid is a powerful antioxidant that is made by the body and is a co-factor in vital energy-producing reactions. Its role is to release energy by burning glucose. The more glucose is burned, the less insulin the body has to release and so the body stores less fat. Alpha lipoic helps makes tissues more sensitive to insulin so that insulin can do its job of moving glucose into the cells and not storing it as fat.

Amino Acids

Amino acids are the building blocks of protein and a number are vital to losing fat around the middle because they can help to make cells more sensitive to insulin while others are important to help cushion the body against the effect of the stress hormones. The most important ones are: N-acetyl cysteine, carnitine, tyrosine, arginine, glutamine, leucine, isoleucine and valine.

Herbs

There are a number of herbs which have a long history in helping with adrenal function and calming the body. The herb of choice for the adrenal glands is Siberian ginseng. Siberian ginseng is classed as an adaptogen, which means that it works according to the body’s need – providing energy when required, and helping to combat stress and fatigue when pressure. It helps to encourage the normal functioning of the adrenals and acts as a tonic to these glands.

To avoid having to purchase single supplements for all of the above and to make the process easier, I have formulated two supplements that contain all of the most important nutrients for losing that fat around the middle. They are NHPs Nutri Support and NHPs Amino Support available from www.naturalhealthpractice.com

Exercise

Exercise or physical activity has never been more important and it can control the potentially damaging effects of the fight or flight response.

Build muscle

Muscle is metabolically active. This means it requires fuel in the form of calories just to maintain it even when someone is sitting doing nothing.

This is one of the infuriating reasons why men tend to find it easier to lose weight than women – they generally have more muscle than women.

Weight gain with age

It is sad, but true that we all tend to gain weight as we get older. One of the main reasons is that we lose muscle. After the age of 40, women can start to lose about 230g (½lb) of muscle a year. So over ten years between 40 and 50, most of us will have lost 5lbs of muscle. As muscle mass decreases, our metabolism become increasingly sluggish. Let’s face it; we all also tend to get less active as we get older so this inactivity will only add to the problem. With less muscle and less activity weight is likely to pile on as fat.

What kind of exercise is best?

In order to lose that fat around the middle, people need to do a combination of interval and resistance training. The aim is to use exercise to help burn off fat AND to build muscle which helps to burn off even more fat faster.
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The evidence from the medical literature is showing that being apple shaped carries a number of serious long term health risks. The weight around the middle of the body is indicating an imbalanced metabolism and this has to be addressed rather than just putting people on a weight loss diet.

Dr Marilyn Glenville PhD is the UK’s leading nutritionist specialising in women’s health. Dr Glenville is the Former President of the Food and Health Forum at the Royal Society of Medicine and a registered nutritionist. She is also the author of a number of internationally bestselling books including ‘Fat around the Middle’, ‘Getting Pregnant Faster’, ‘Natural Solutions to the Menopause’ and ‘The Natural Health Bible for Women. Dr Glenville has clinics in Tunbridge Wells and London. For more in depth information look on Marilyn’s website www.marilynglenville.com. If you are interested in a consultation you can contact Dr Glenville’s clinic on 0870 5329244 or by email: health@marilynglenville.com

What is Kinesio Taping?

Kinesio Tape is a Latex-free, thin and highly elastic therapeutic tape that is applied to the skin and can be worn for several days.

The Kinesio taping method places tape on top of and around muscle groups, which helps to promote directional stretch and support. It is a rehabilitative taping technique that is designed to facilitate the body’s natural healing process while providing support and stability to muscles and joints without restricting the body’s range of motion. It also provides extended effect of soft tissue manipulation as administered by means of manual therapy within the clinical setting. In addition to these clinical benefits, it is reported to help relieve tissue stress to the skin, fascia, tendons, ligaments and muscles during physical activity.

How does it work?

Traditional explanations have suggested that the subtle lifting of the skin, which improves lymphatic drainage and blood perfusion, results in the dramatic changes associated with Kinesiology tape are being augmented by the more sensory or proprioceptive view of the human body.

In particular, the role of the fascia in the homeostatic control of muscle function is being seen as central to how the method may work, and we at the Drummond clinic tend to combine this taping method with myo-fascial (deep tissue) release techniques.

So if you feel you would benefit from Kinesio-taping, contact us for more information or book in for a consultation.

Yoga is a Sanskrit word most commonly translated as “union” or “to unite” and it is one of the few forms of exercise that not only develops true fitness but also brings a calmness and clarity. This union of body and mind provides you with a complete sense of wellbeing.
Although yoga has long been practiced in the East it is only really in the last 50 years that it has spread and gained popularity in the western world and boy do we know a good thing when we see one!

Yoga has evolved to develop a wide variety of styles to suit every kind of body and lifestyle. Power Yoga in particular is rapidly growing in popularity as it gives a complete body workout without having to get on a treadmill or lift a single weight!

What makes Power Yoga so special?

Power Yoga is a sequence of postures, focusing on linking breath with movements in a dynamic flow to leave you feeling energised, invigorated and relaxed. Power Yoga is about learning to respect your body whilst daring to push your limits to improve your strength and flexibility of body and mind.
Classes are designed to suit all ages and levels of flexibility. Every pose we explore, from back bends to forward bends, twists and inversions, has a modified or advanced option making them accessible and adaptable to each student.

Power yoga gives you a cardiovascular workout, core strengthening, muscle toning and increased flexibility. Practicing Power Yoga will tone and sculpt your whole body, improve your fitness and aid weight loss helping you feel calm, centered and balanced.

With regular practice you will make rapid progress and will soon begin to feel the benefits, physically and mentally.

Benefits of Power Yoga

• Improves flexibility whilst toning and strengthening the body
• Improves posture and balance
• Helps rehabilitation of injuries by working with complete body awareness
• Reduces stress and anxiety by relaxing the body and mind
• Massages internal organs
• Detoxification of the body & improved blood circulation
• Aids weight loss
• Increases energy levels
• Leaves you feeling calm with a clear mind.

If you are looking for an exercise regime that inspires stillness and really works to change fitness levels, posture, muscle strength and tone, this is the Yoga Style for you.

Joelle

The course will take place on Saturday 10th and Sunday 11th March 2012, at the Drummond Clinic, and is aimed at those in the fitness industry who want to teach their clients to develop the Natural Running technique, or those who want in-depth training for themselves.

Read more

We also run a one-day workshop on Natural Running if you are interested in transitioning to this run style or need help perfecting your technique. All levels of runner are welcome on this course. Natural Running Workshop.

“Bare foot running is currently very popular, yet it is a controversial subject: Caroline Sandry investigates this ancient and modern activity.”

Read full article here

There are a number of ways that Drummond Clinic can help you with your Natural Running:

Natural Running Assessment – a one off assessment to benchmark your starting point and look at how effectively you run.
Natural Running School – a series of one to one sessions, starting with an assessment and then helping you transition to natural running, through a series of drills and exercises.
Natural Running Workshop – a Newton Running accredited group workshop over 5 hours focusing on what natural running is and how you can transition to it.
Natural Running Coaching Certificate – a Newton Running accredited, 2 day group course that equips fitness professionals with the tools needed to train clients in natural running.

If you need help deciding where to start, or want to discuss your situation in more detail, drop us a line.

Over the years, eggs have had bad press, from raising cholesterol to harbouring salmonella. (More studies are showing that the cholesterol in eggs raises our “good” cholesterol rather than “bad”.) What we’ve rarely heard – apart from in advertising slogans – is just how good eggs are for you. For just 77 calories per egg, you get protein, fats, selenium, iodine, molybdenum, choline, phosphorus, vitamin B2, B5, B12 and vitamin D – and more!

And now more good news for egg lovers. A new study has found that they may also lower blood pressure as effectively as Ace inhibitors, prescription-only pills taken by millions around the world. Researchers from the University of Alberta in Canada showed that when eggs come in contact with stomach enzymes they produce a protein that acts in the same way.

Earlier the same month, researchers for the British Nutrition Foundation concluded that the type of cholesterol found in eggs has minimal effect on raising the risk of heart disease. It is saturated fat, rather than the cholesterol found in eggs, that is the main dietary culprit in raising cholesterol levels. Smoking, being overweight and lack of exercise also influence the risk of heart disease, blood fat and cholesterol levels.

The British Heart Foundation dropped its three-egg-a-week limit in 2005. However, a poll found almost half of Britons believe the limit still applies.

Lisa is one of the most qualified Personal Trainers in Oxfordshire, and her advanced level of knowledge and experience covers a variety of specialisms including weight management, back pain and injury recovery, and disease management.

Lisa says: “The thing I enjoy most about my job is educating my clients so that they can become confident in managing their own health and exercise programming. My desire is that you will achieve optimal health, fitness and function through safe, effective and enjoyable exercise.”

Lisa is also also a qualified Pilates instructor.

We are delighted to announce the arrival of Lisa Sayers to the Drummond Clinic team. Lisa is a highly qualified personal trainer who works from her home in Oxfordshire. Lisa is also a qualified Pilates instructor and we have persuaded her to teach a class now that Annie has left to have her baby. Lisa’s class will be on Tuesday at 12.15, for 45 minutes.

Everything else is as last year. Remember that class sizes are limited so please call ahead and reserve your space.

Also, if you haven’t already seen the details, take a look at our Health Camp. A boot camp on Jan 14th, a 4 week weight management programme, followed by another bootcamp on 11th Feb. A great way to try some new exercise classes and a fantastic way to kick start the year.

At the Drummond Clinic we understand how hard it is to motivate yourself after the festive holiday to start your new year resolutions including losing that weight and starting a healthy eating plan. Our experts have put together a four week programme including two Health Camp days in Maidenhead, a four week diet and exercise plan and a full MOT to get you started for only £245.

Join our experts Gill Cummings-Bell and Sam Tompkins in these two great days. As international nutritionists and trainers Gill and Sam will put you through your paces and share lots of tips to get the best out of your nutrition and exercise for the new year. Give yourself the body you want and let 2012 be about you.

Day One Health Camp 14th January 2012

This day will start you off with a full MOT and motivate you to commence your campaign.  See your schedule below:

• Full MOT & health check
• Four exercise sessions including an outdoor bootcamp, Nordic walking, inside circuit training, beam and stretch sessions
• Four nutrition sessions including healthy menus, losing weight, eating for exercise and healthy shopping

At the end of the day you will be given a four week Metabolic Jumpstart diet plan matched to your metabolism and a four week exercise plan. We will tailor the exercise programme to your individual needs.

Day Two Health Camp 11th February 2012
After the four weeks of good diet and exercise, the second day will continue with four more exciting exercise sessions to challenge you further and four more nutrition sessions, including sports nutrition, keeping the weight off and label reading. You will also be given a final health check.

Health Camps will run from from 9am – 4pm and will take place at the Drummond Clinic.
You will need to bring snacks and drink to keep you going throughout the day, although there are shops nearby for lunch if you prefer.
If you don’t come in training gear, make sure you bring some with you. As there will be 4 exercise sessions, and one will be outdoors, we suggest you bring more than one set.

All this for £245.
Call us now to reserve your place.

When was the last time you considered getting your biomechanics reviewed? How well your body functions, both in terms of the skeleton and the soft tissue (muscles and fascia) is not only critical to your day to day comfort but can also have an impact on any physical activity. In addition, any biomechanical dysfunction can be one of the contributors to the development of cardiovascular and respiratory disease.

The simple answer is yes – and here are a number of reasons why you might have a check up.

Prevention is better than a cure: rather than waiting for an injury to occur, or the slight niggle to become increasingly painful – why not seek out an opportunity to prevent any potential injury occurring in the first place!

Early warning signs: the body has several early warning systems, much like the warning lights that come on in our cars when something needs checking. The main warning sign for us is pain. There are different types and intensities of pain, non of which should be present. However, a lot of us tend to live/exercise with some level of pain and accept this as a normal occurrence. Stay sensitive to the early warning signs and consider what may be causing them.

Bad habits: We hear it said that “practice makes perfect”. This is only good if the practice is done with correct technique. We should say that “practice makes permanent” and that good practice makes permanent.

Whether the bad habits are related to work, social or sporting activities they may not cause any immediate concerns, aches or pains… but if allowed to become habitual and or repetitive in nature, the risk for injury can increase the longer the issue is left undetected or treated.

You don’t typically wake up one day needing a replacement knee or hip etc purely because you hurt it the day before; its more normally considered due to day in / day out micro trauma causing wear and tear to the local structures.

The following diagram (and subsequent associated questions) should also help to reinforce the importance of annual physical MOT for your own wellbeing, so that you can help reduce the risk for injury in the future,  make your activities less stressful to perform and hopefully make you more biomechanically efficient.

As you may have noted, we have tried to apply a traffic light system to the above diagram, with red typically associated with a potentially injury and thus a need to stop and have it assessed; amber meaning to be aware of these factors and review them as required; and green normally indicative of partaking in normal activity.

Assessment: How often should I be assessed? Annually, or more regularly if symptoms or training loads change. As a child or adolescent, should I be reviewed more regularly?

Footwear: Is it the correct prescription? Does it need to be changed/updated? Should I be wearing a neutral, support or stability shoe? Would I benefit from wearing a lightweight shoe for my running or walking?

Orthotics: Do I need orthotics for my shoes? Will a simple pair of off the shelf insoles suffice? How might a pair of custom made orthotics help improve my symptoms?

Technique: Are my current symptoms being influenced by my current technique? Is my technique optimal? If I changed my running / bike etc technique, could I be faster and or improve my biomechanics / speed / endurance?

Stability, Strength and Control: Do I have enough strength and or muscular endurance to control my movement for the duration on my activity? Am I unconsciously competent with this task? Is my strength, stability or control equally balanced between my left and right sides?

Flexibility: Are my muscles to tight? What if I’m hyper-mobile? What if my left side is tighter / more mobile than my right?

Functional Biomechanics: How does the rest of my body cope when I perform specific activities? Could I be more efficient / less physically stressed / faster etc. if I was able to improve my biomechanics? Is my posture impacting on my health and wellbeing?

Treatment: Could my current symptoms be helped and or assisted by a course physiotherapy? Would I benefit from regular deep tissue massage and soft tissue release? How can taping help facilitate improved biomechanics? Can electrical therapy (eg: ultrasound) help the healing process?

Prehabilitation / Rehabilitation: Is my current training program or exercise regime as specific as it could be in order to prepare me for my chosen activities / goals? What exercises can I do to assist my return to activity or wellbeing following my injury / surgery?

Whilst, the list of questions associated to each header is by no means exhaustive, it should at least help spark a few questions in yourself, and if nothing else, help to highlight how many variables have the potential to impact on our activities, overall health and wellbeing.

Should you wish to discuss any of the above further or indeed book in for your annual MOT, please feel free to contact Drummond Clinic for more information.