Feel better in 5

Dr Rangan Chatterjee has got another book out – it’s called ‘Feel Better in 5’ and is packed with tips to improve your Mind, Body and Heart.


This book claims that with five minutes, three times a day, five days a week you can make lasting and worthwhile changes.


Sounds too good to be true?  I was sceptical but I have read this book from cover to cover and its great – I thoroughly recommend it.  It is packed with practical tips that you can start straight away. 

So I got thinking – how can Forefront Fitness help its members using the information gained from this book?  We are going to reproduce the exercises for you – so over the next few weeks you will be seeing more posts with a five-minute routine for you to do.  I tried the easy one this morning – and even though I work out regularly – it was a challenge (but I have to admit it’s the first time I’ve tried press ups with a dog on my back!)

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How's your gut health?

Did you know that there are studies that show a link between gut health and your immune system, your mood, your mental health, your autoimmune system, the functioning of your endocrine system, your skin condition and the chances of developing cancer?  


In this blog we are going to look at gut microbiomes which are the microorganisms that live in your intestines.  


Good gut bacteria can enhance your immune function, improve the symptoms of depression and help to combat obesity – amongst many other benefits.  So how do you know if you have an unhealthy gut?  

Here are seven signs;

1.       Upset stomach – you have bloating, heartburn, constipation or diarrhoea

2.       Sugar cravings – if you have a high sugar diet it gives rise to inflammation and in turn a craving for yet more sugar

3.       Weight gain – an unbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar and store fat.

4.       Sleep disturbances / constant fatigue – this could be due to the reduction of serotonin in an unhealthy gut.  Serotonin affects sleep and mood.

5.       Skin irritation – poor diet might cause a leak of proteins from the gut into the body which can lead to irritation

6.       Auto immune conditions – an unhealthy gut may increase systemic inflammation which can give rise to auto immune diseases

7.       Food intolerances – there is a thought that some food intolerances are due to difficulty digesting some foods due to poor gut health.

7 things you can do for your gut health

1.       

       Lower stress levels

·         Meditation

·         Walking

·         Hanging out with friends

·         A massage

·         Decrease caffeine intake

·         Acupuncture

2.       Get enough sleep

                 ·         7 hours a night
                 ·         Adopt a good sleep routine

3.        Eat slowly and mindfully

4.       Stay hydrated; drink plenty of water throughout the day

5.       Take a prebiotic or probiotic to promote growth of good gut bacteria

6.       Check for food intolerances – try removing things from your diet that you think might upset you and see if there are any changes

7.       Change your diet

·         Reduce processed food

·         Reduce foods high in sugar

·         Reduce foods high in fat

·         Eat plant-based foods

·         Eat lean protein

·         Increase your fibre intake

4 foods that are good for gut health

1.       High fibre foods;

·         Beans

·         Oats

·         Peas

·         Bananas

·         Berries

·         Asparagus

·         Leeks

2.       Garlic and onions – will possibly help to boost your immune system and have anti-cancer properties

3.       Fermented foods;

·         Kimchi

·         Sauerkraut

·         Yoghurt

·         Miso

·         Kefir

·         All of these are sources of probiotics

4.       Collagen boosting foods;

·         Bone broth

·         Salmon

·         Mushrooms

·         Good dairy

Bone broth

2-3 pounds of chicken bones (you could use beef, lamb or pork if you prefer)

4 litres of water

2 tablespoons of apple cider vinegar

Sliced onion

4 cloves of garlic

Salt and pepper

Simmer for 4 to 24 hours (or use a slow cooker)

Strain and discard bones etc

Use to make a hearty soup, adding a variety of vegetables

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Do you say ‘yes’ when you mean ‘no’?

According to The Guardian on Monday 3^rd June, 95% of the time, when people are asked how they are will say ‘I’m OK but very busy’ – or some version of that.  Perhaps, just perhaps, if we really are that busy we are just not saying ‘no’ often enough.

Have you ever agreed to go to something when you really you would rather not?  Do you say ‘yes’ because you fear upsetting someone?  Apparently this can start in childhood when we strive not to make our parents cross.  We get so used to pleasing people that we are at risk at forgetting our own needs and wants. 

Now I am not suggesting that we all become really selfish and don’t think of others; rather that we are selective in what we choose to do.  As you might know, I have been ill recently and am recovering slowly.  This has meant that I have chosen to say no to events and meetings that I might otherwise have gone to.  Even when I have a ‘reason’ it still doesn’t feel quite right, how much harder is it to say ‘no’ when you don’t have an excuse? 

But if your own mental and physical wellbeing is put under pressure you are really not doing anyone any favours.  Chances are you will only resent going to the event and not be at your sparkly best anyway.  If the very thought of saying ‘no’ feels you with horror, try a delaying technique.  Say something like ‘I need to just check my diary and get back to you’.  Then think about how your time can be best used.  Do you really need to be at that meeting / coffee / wedding or would it be better if you worked on your favourite hobby (that you never have time for), spent time with those you love or maybe just had some down time?  Then you can say ‘yes’ to things you can really give yourself to – you will have energy and passion to really enjoy an evening out or a planning meeting. 

And who knows – you might just have time to get to the gym and give your mind and body a chance to get fit and functional!