Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Being overweight or obese ‘linked to 10 common cancers’ August 27, 2014

Filed under: Health,Nutrition — jax allen @ 6:30 am
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Being overweight or obese ‘linked to 10 common cancers’
By Smitha Mundasad
Health reporter, BBC News

Researchers suggest obesity’s effects on cancers vary depending on the type of tumour


Being overweight and obese puts people at greater risk of developing 10 of the most common cancers, according to research in the Lancet medical journal.

Scientists calculated individuals carrying this extra weight could contribute to more than 12,000 cases of cancer in the UK population every year.

They warn if obesity levels continue to rise there may be an additional 3,700 cancers diagnosed annually.

The study of five million people is the largest to date to confirm the link.

This variation tells us BMI must affect cancer risk through a number of different processes, depending on cancer type”

Dr Krishnan Bhaskaran
Lead researcher

Large numbers
Doctors often warn being overweight can increase the risk of developing cancer, but this study highlights those forms of the disease where the risk is greatest.

Led by scientists from the London School of Hygiene and Tropical Medicine researchers gathered data on five million people living in the UK, monitoring changes to their health over a period of seven years.

They found each 13-16kg (2-2.5 stone) of extra weight an average adult gained was linked firmly and linearly to a greater risk of six cancers.

How big this risk was varied depending on tumour type.

Cancer of the uterus had the highest increased risk
leukaemia had the lowest rise in risk.

People who had a high body mass index (calculated using weight and height) were also more likely to develop cancer of the liver, colon, ovaries, and post-menopausal breast cancer.

But the effects for these cancers were less clear-cut and were influenced by individual factors such as the menopause.

Researchers say though obesity was associated with the development of the most common cancers – which represent 90% of the cancers diagnosed in the UK, some showed no link at all.

And there is some evidence to suggest a higher BMI is associated with a lower chance of getting prostate cancer.


Modest risks
Dr Krishnan Bhaskaran, who led the research, said: “There was a lot of variation in the effect of BMI on different cancers.

“For example, risk of cancer of the uterus increased substantially at higher body mass index, for other cancer we saw a more modest increase in risk or no effect at all.

“This variation tells us BMI must affect cancer risk through a number of different processes, depending on cancer type”

Tom Stansfeld, at Cancer Research UK, said: “Although the relationship between cancer and obesity is complex, it is clear carrying excess weight increases your risk of developing cancer.

“Keeping a healthy weight reduces cancer risk and the best way to do this is through eating a healthy, balanced diet and exercising regularly.”

Makes you think?

Time to decide to be active EVERYDAY
Time to plan your healthy food options
Time to RESTRICT sweet and fatty treats

Need help? Find an activity group near you or a healthy eating group online.

Eat Clean. Stay Active. Feel Great



Menopause Monday #4 Weight Gain – Unstoppable? August 25, 2014

Piling on the pounds can easily happen during menopause
Many women find it hard to control their weight during menopause but most put this down to poor diet or lack of exercise.


In fact, the hormonal changes that menopause brings are an important factor in weight gain and can make losing weight more difficult.

As we start the change, production of our body’s two major hormones, oestrogen and progesterone, starts to fall. This in itself is entirely natural.

However in Western societies, a combination of factors including extended use of birth control, processed foods and environmental toxins, cause progesterone levels to drop much faster than in societies where these factors are not present. The result is a condition called oestrogen dominance.

Oestrogen dominance is an imbalance between oestrogen and progesterone levels whereby, instead of the two hormones being relatively equal to each other, the ratio of oestrogen is elevated.

“My anxiety has gone, all my womanly feelings have returned, I lost 7 pounds in weight in 10 days (no dieting) – no more bloating…”
Jane – age 49 Surrey, UK

This can occur even with low oestrogen levels, and the symptoms are easily recognised: hot flushes, night sweats, mood swings etc.

Less well known is that oestrogen, when unchecked by progesterone, interferes with thyroid function, reducing its effectiveness.

This stimulates an increase in the production of insulin, leading to increased conversion of carbohydrate into fat, as well as sugar cravings. The result is that the weight piles on much easier and slimming down is much harder.

“There are no doubt good evolutionary reasons for some of oestrogen’s seemingly negative actions on the body such as water retention and weight gain. If we think of oestrogen in terms of procreation and survival of the fetus, it would seem advantageous to the baby for the expectant mother, in times of famine, to store body fat.”
Dr John Lee MD – What Your Doctor May Not Tell You About The Menopause

Supplementing with natural progesterone products, such as Wellsprings Serenity and 20-1 cream, helps restore hormonal balance and in doing so can make weight control throughout menopause much easier to manage.

Food or rather Cream for thought.

Eat Clean. Stay Active. Feel Great



Friendship Prevents Heart attacks! August 20, 2014

Filed under: Health,Uncategorized — jax allen @ 2:58 pm
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A recent article in the Belfast telegraph Reported on a study showing that local ties reduced the chances of Heart attacks.
This is the linc

Our Heart Support group in Gloucester works in a similar way, the group welcomes new members and soon they are staying for coffee, going for lunch, meeting for group walks as well as joining our exercise sessions.

If you’re local you should pay us a visit.
We’re at Elmscroft Community centre in Barnwood. Mondays and Fridays from 9:30 – 12:30.

Email me for more info.

Eat Clean. Stay Active. Feel Great.



Aqua Splash Cheltenham August 11, 2014

Filed under: Uncategorized — jax allen @ 2:39 pm

The Brewery Pool @ FitnessFirst is a salt pool, warm and quiet – until we turn up twice a week!

£4 per session in packs of 4 or 8

Mondays & Thursdays 14:30-15:15


Come and join the fun!



Grains steal the calcium from your bones August 6, 2014

Filed under: Health,Nutrition — jax allen @ 2:07 pm
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The Osteoporosis, calcium and grain story.

This is a really useful and interesting article, especially if you are over 50!

By Joan Endyke
For The Patriot Ledger, 30/7/2014

Today, sophisticated medical equipment can detect osteopenia, the first sign of osteoporosis, yet simple follow-up care known to prevent progression to debilitating osteoporosis – like the type of calcium to take, dosing and diet changes – is often lacking and is an example of a fractured medical system in need of repair.
Pat was diagnosed with osteopenia five years ago and started taking a calcium supplement when advised by her doctor, in addition to choosing calcium-fortified foods. For years, she took 600 mg of calcium carbonate (Caltrate) with a glass of orange juice fortified with calcium (300 mg,) a multivitamin (200 mg), and Multigrain Cheerios with milk (400 mg) at breakfast time. Unbeknownst to Pat the body can only absorb roughly 500 mg of calcium at one time; the rest was not helping her bones but was being eliminated in urine.
Pat did not consume significant sources of calcium later in the day and it wasn’t until she saw a registered dietitian for a different medical concern that she became aware of this dietary problem.

Osteoporosis can cost billions in healthcare dollars for medical services related to hip and spine fractures, rehabilitation care and medications. A quick check of diet and supplements from a registered dietitian can reduce this risk and should be part of the treatment plan.
Dietitians look at overall diet quality first to assess ways to increase nutrients beneficial to bone as well as food sources of calcium, preferred over supplements. Aim for three good sources, providing 25 to 30 percent of the daily value on a food label (250-300 mg) spread throughout the day. This could include orange juice fortified with calcium at breakfast, milk at lunchtime, and yogurt for snacks. The daily value is set at 1,000 mg per day to accommodate the needs of the general population but be aware women over 51 years old and men over 71 should be aiming higher, 1,200 mg daily.
Make careful food selections. For example Greek yogurt is higher in protein but tends to have 50 percent less calcium than standard yogurts and foods like broccoli (40 mg per cup,) Kale (100 mg per cup,) cottage cheese (typically less than 100 mg per cup,) and almonds (60 mg per quarter cup) are low sources. For those with lactose intolerance, Lactaid milk (or lactase pills), soy or almond milk or orange juice fortified with calcium could be options.

If a calcium supplement is warranted, buy one with vitamin D for best absorption. The two major types are calcium carbonate (Caltrate, Tums, Viactiv and others) and calcium citrate (Citracal.) Carbonate forms should be taken with food for adequate stomach acid for absorption but Citrate can be taken anytime. Check the serving size on the label to determine the amount of calcium per pill. If two servings are needed, space them out in the day.

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It’s not all about calcium either. New research finds too many grains, like breads, cereals, muffins, crackers, bagels, cookies, and the like increase blood acidity that causes calcium to leach out of bones to neutralize it. Fruits and vegetables do the opposite; they assist in neutralizing acid and provide magnesium an essential bone nutrient. Produce with the highest acid-neutralizing ability are raisins, apricots, kiwi fruit, watermelon, pear, orange, apple, pineapple, strawberries, pears, spinach, zucchini, carrot, tomato, cauliflower, lettuce, green beans, broccoli and asparagus.

To protect your bones eat generous portions of fruits and vegetables, get enough calcium and vitamin D, and cut back on grain foods.
Joan Endyke is a registered dietitian with a master’s degree in food and nutrition. Send your questions to her at This column is not intended to diagnose or treat disease. Check with your doctor before changing your diet.

Interesting – take note of the food choices that will combat an acid system and damage your calcium reserves.
The only thing I would add is that to get the full nutrient content from fruits and vegetables you MUST buy in season, lock and organic or fresh-frozen. Produce that’s been chilled for 3-9 months or grown on overused intensely farmed land will not have anything like the nutritional value you are looking for.

Eat Clean. Move Often. Feel Great!

Jax x