World Aids Day - December 1st 2010

A QUARTER OF BRITISH PEOPLE WITH HIV

DO NOT KNOW IT


Experts worry about danger to partners but also that late diagnosis means there is less chance of successful treatment



An estimated 86,500 people are living with HIV in the UK, according to figures released today, but around a quarter of them do not know they are infected.

"We're very concerned that a large number of people in the UK are unaware of their HIV status, and that half of all newly diagnosed people are diagnosed late, meaning they may not benefit from very effective treatments," said Dr Valerie Delpech, head of HIV surveillance at the Health Protection Agency which published the figures...

Deborah Jack, chief executive of the National Aids Trust, said the figures showed the need to increase testing. "Prevention is an immensely cost-effective activity … one HIV transmission is up to £360,000 in direct costs to the NHS."

The agency warned in July that the number of new HIV infections among over-50s had more than doubled in seven years.





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What is your Body Type?

Many doctors rely on waist size only to predict health risk. For women, a waist size of more than 35 inches means generally way too much visceral fat. For men, a waist size of more than 40 inches is considered risky.

Why Is Body Shape So Important?

Although we've known for decades that these different body shapes existed, only now are their causes and related health risks becoming clear. The startling discovery is that the areas of our bodies where we are genetically and hormonally predisposed to store our fat make all the difference.

Fat comes in two main varieties: subcutaneous fat, which is located under the skin; and visceral or abdominal fat, which packs itself around the inner organs of the abdomen.

Subcutaneous fat, being closer to the surface, is always easy to see. Visceral fat, on the other hand, is not always visible from the outside. It jams up against the intestines, kidneys, pancreas and liver (and sometimes even inside the liver). We all have some visceral fat because it protects our internal organs, acting both as shock absorber in case of trauma, and as insulator to help us conserve body heat. While some visceral fat is necessary, too much can create serious health problems.

Most people think of fat as inert material, much like the rind of fat surrounding a steak. But fat is actually living, breathing, hormone-producing tissue. Fat is critical for survival because it stores food energy, and because it helps regulate body functions through the give-and-take of chemical communications with the central nervous system.

Subcutaneous fat may be visible and annoying, but it is relatively harmless. In fact, fat in the pear zone -- hips, thighs and buttocks -- helps to protect us from disease and is hard to lose. Scientists are still studying this fat to try and understand exactly why it is protective. Subcutaneous fat is a ready supply of energy or fuel only when we are pregnant, breast-feeding or starving.

Excess visceral fat, on the other hand, can be dangerous. Visceral fat is more metabolically active than subcutaneous fat, and most of what it does is harmful to the body.

Visceral fat decreases insulin sensitivity (making diabetes more likely), increases triglycerides, decreases levels of HDL cholesterol (the good one), creates more inflammation and raises blood pressure -- all of which increase the risk of heart disease. Instead of trapping fat, visceral fat releases more of its free fatty acids into the blood stream, further increasing the risk of both diabetes and heart disease.

To take a free Online Test click the link.

Women-Only classes - 10 count break

A reminder for the regulars who missed todays class. I am taking a short '10 count' break and the women-only classes on the 30th November and 4th December are cancelled.

For those determined to get into that dress for the office party, the unisex classes on Monday and Wednesday are open as usual.

See you all on Tuesday 7th December. Alex x



Lose weight for good

Cut calories

A gram of fat contains twice as many calories as a gram of carbohydrate or protein. Reduce high-fat foods in your diet, choose lower or fat-reduced options, use cooking oil and spreads sparingly and remove excess fat from meat.

Include lower calorie options in your diet, such as fruit and vegetables. Bulky fibre-rich foods are also a good choice.
Try switching from white to wholemeal bread, or choose a wholegrain breakfast cereal.

Think about portion sizes
Portion sizes have increased over the years, especially when it comes to ready meals and snack foods. This means we're consuming extra calories, but we adapt quickly to eating bigger portions and don't tend to feel fuller as a result.

Downsize potatoes, pasta, rice and fatty and sugary foods, and super size fruit and vegetables.

Watch what you're drinking

Cut sugar-rich drinks and alcohol, and instead choose water, tea, coffee or artificially sweetened drinks.

Sugary drinks add extra calories to your diet but don't make you feel full or satisfied.

Keep a balanced diet
Remember the principles of a balanced diet - include plenty of fruit and vegetables (at least five portions a day), unrefined foods with more fibre, lean meats and low-fat dairy products.

Horse Stance

I used to wonder why my Martial Arts instructor insisted on me performing the 'Horse Stance' for long periods of time.

I have just returned from mainland Europe and the need to be able to perform this stance is now very clear to me....

'Success'

Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you... you go to it.
Success is a journey, not a destination... focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try - and keep trying.
Everyday is a good day to succeed.
If at first you don't succeed, try, try again.

Fitness tips

2.5 hours a week of moderate-intensity aerobic activity, such as brisk walking, can reduce the risk of many chronic diseases.

A crash diet slows your metabolic rate. When this happens, your body will store energy instead of burning it and you can actually gain weight.

A gradual increase in the number of days and the time spent being active will help reduce the risk of injury.

 A warm-up before aerobic activity allows a gradual increase in heart rate and breathing.

A typical aerobics class burns about 300 calories.

An effective cardio exercise will increase your heart rate, which burns more calories while strengthening your cardiovascular system.

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