Cotswolds Lifestyle Jan - Feb 2020

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1 SPICE THINGS UP We all know we should eat more veggies (ideally 10 portions per day), but we could also be reaping huge health benefits from herbs and spices by introducing them into our diets. Here are just a few with phenomenal healthy stats. SAGE - Current research indicates that sage may be able to improve brain function and memory, especially in people with Alzheimer's disease. Alzheimer's disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine CINNAMON - Cinnamon has potent antioxidant activity, helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. 2 STRETCH IT OUT DAILY STRETCHES - Most people think that stretching is for gym bunnies or yogis, but daily stretching can have huge benefits in both pain management and prevention, and can delay the onset of age-related immobility. A great idea is to try to fit in a few as you get out of bed in the morning. • Firstly, lying flat on your back, hold each knee up to your chest and hold for 15 seconds on each side. • Then lying on the bed, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. • Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. • Come to a standing position and stand with your feet hip-width apart and clasp your hands above your head. Gently lean your body to one side, feeling a deep stretch along the side of your body. Hold for 10-15 seconds and repeat on the other side. MYOFASCIAL MASSAGE - Myofascial release is an alternative medicine therapy claimed to be useful for treating skeletal muscle immobility and pain by relaxing contracted muscles, improving circulation, and stimulating the stretch reflex in muscles. You can reap the benefits at home using a foam roller to work out areas of tension in the body. The stretching motion helps to increase joint mobility and the targeted pressure on your fascia helps to release trigger points where you’re feeling pain. Performance Foam Roller, £19.99,1000mile.co.uk TAKE A BREATH According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). This system regulates our involuntary body functions such as temperature, heart rate, digestion and respiratory rate. It can lower blood pressure and provide an almost immediate sense of calm. Cinnamon can lower blood sugar by several mechanisms, including by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity. The effective dose per day is 0.5 - 2 teaspoons. TURMERIC - Turmeric contains Curcumin is a remarkably powerful antioxidant, helping to fight oxidative damage and boosting the body's own antioxidant enzymes. The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body. BOX BREATHING - Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It’s also called four-square breathing. It's very simple - the cadence is 1:1:1:1. Deeply and slowly inhale for five seconds, hold your breath for five seconds, exhale slowly for five seconds, then hold your breath again for five seconds. Repeat at least four times. Curcumin is also strongly anti-inflammatory, to the point where it matches the effectiveness of 3 some anti-inflammatory drug. Inflammation is the root cause of most Western diseases, so the regular inclusion of turmeric is a no-brainer. GINGER - Ginger is known for its efficacy in treating nausea, but alongside that it is said to have anti-inflammatory properties. Research found that a mixture of ginger, cinnamon, mastic, and sesame oil decreased pain and stiffness experienced by those with osteoarthritis. It had a similar effectiveness as treatment with aspirin or ibuprofen. 22
TAILOR YOUR WORKOUT We are all very different - the requirements in diet and fitness terms from one person to another vary hugely, as do our needs as we become fitter - that's a common issue with fitness equipment for the home - workouts can stagnate easily, leading to slowed progress and ultimately disenchantment. 4 The new Bowflex Max Trainer M8 is the first home exercise equipment to possess an Artificial Intelligence platform that can help people reach peak fitness and keep their home regime dynamic and interesting. The AI platform, called JRNY, uses AI algorithms, data from an initial assessment, and tracking from previous workouts to create personalised daily workouts based on the user’s fitness goals. Each custom workout is adjusted automatically based on how the user is feeling, how much they improve, and their past performance. In addition to the new AI platform, the new Bowflex Max Trainer M8 boasts enhanced features over its predecessor, the M7. Combining the full-body, low-impact motion of an elliptical with the calorie-torching power of a stepper, the fat-burning capability of the Max Trainer M8 is unmatched. At a fraction of the size of most ellipticals and treadmills, this space-saving machine is designed to fit in every home gym environment, and with handy integrated transport wheels, it can be moved about with ease. The Max Trainer M8 is available exclusively from Fitness Superstore for £1999. 5WEIGHT TRAINING It's a common misconception that the only way to get leaner is lots of cardio. Whilst its fat-burning positives are important, some form of weight training is also essential if you want to change your body composition - there are a myriad of benefits - here are just a few: INCREASES BONE DENSITY - weight training can help limit the effects of age-related bone mass loss. It also increases joint stability, helping to avoid injury in both training and everyday activities. OVERALL STRENGTH - strength training increases our ability to perform daily tasks well, like squatting, rising from a seated position and lifting bags - it is a functional form of training. INCREASES LEAN MUSCLE MASS - as well as making you look slimmer overall, lean muscle also increases metabolic rate, so it's a calorie burning win-win. BLOOD PRESSURE - improves heart health by decreasing both systolic and diastolic blood pressure. INFLAMMATION - weight training helps reduce inflammatory molecules and also improves the efficiency of the cardio-vascular system - try to weight train at least twice a week for these benefits. Consult a personal trainer to help devise a routine that works for your level of ability and which targets the particular improvements you would like to make, or concerns you might have. Dumbells make for a good purchase to support home weight training, but full racks are bulky. Bowlfex's smart, compact solution means that with just a twist of the dial, your dumbell can go from 2-24kg, meaning it can adapt to the requirements of any workout and user. Bowflex SelectTech 552 Adjustable Dumbbells, £399 a pair, available exclusively from Fitness Superstore Please consult your doctor before making any major changes to your fitness or diet regime LIVE WELL IN <strong>2020</strong> 6 TIPS FOR A HEALTHIER AND HAPPIER YEAR AHEAD 6 MOVE MORE We can all scoff at the fitness tracker wearers pacing around the office to reach their step goal, but our sedentary lifestyles are a huge contributor to a raft of diseases. Even standing and taking short walking breaks throughout the working day can have benefits on blood pressure, blood sugar and can alleviate some back and hip issues. A good step (pardon the pun) is to use a variable desk like the Varidesk (from £150, UK.Varidesk.com). By rotating sitting and standing hourly throughout a workday you can improve your posture, reduce back pain and also burn 50 calories per hour when standing. It's also essential to have a good idea of how much you move in a day - very few people hit the recommended 10,000 steps. An easy way to get on top of the numbers is with a Fitbit - we love the Versa 2 with its lightweight design, smart syncing, customisable straps and easy to use interface. £199.99, www.fitbit.com/uk 23
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Page 6 and 7: Hereford Racecourse Roman Road, Her
Page 10: MG ZS Exclusive EV Motoring Journal
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Page 21: NAAN FLATBREADS with spinach and ca
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Page 33 and 34: Make 2020 the year for a move to th
Page 36 and 37: UNDERSTANDING THE CLIENT AND THE SE
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Page 40 and 41: Homes with a heritage When Charles
Page 42 and 43: Check your finances By Clive Collin
Page 44 and 45: The importance of extracurricular a
Page 46 and 47: Time to trust in the future of prep
Page 48: 10-13 MARCH 2020 CHELTENHAM

Cotswolds Lifestyle Jan - Feb 2020

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