(^34) DAILY MIRROR TUESDAY 27.08.2019
DM1ST
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DR MIRIAM STOPPARD
Helping to keep you fit and healthy
[email protected]
@MiriamStoppard
SORRY BUT I CAN’T ANSWER LETTERS PERSONALLY
Are you sitting
comfortably?
According to this study, you
probably are. Yang et al from
Canada looked at data on
51,896 people and found that
60% spent at least 2 hours a
day sitting watching television
or videos in 2015-2016.
The proportion of people
using a computer for at least
one hour a day outside of school or work increased from 2001 to 2016 in
all age groups. Total sitting time a day also increased. Interestingly, the
prevalence of sedentary behaviour was higher in men of all ages.
1
Almond milk is low in
calories – about 50 per
200ml – making it a great
substitute to full-fat milk if
you want to lose or maintain
your current weight.
2
There’s no cholesterol
in almond milk. It’s also
low in sodium and high in
healthy fats such as omega
fatty acids, typically found in
fish, which help to prevent
high blood pressure and heart
disease.
3
While it doesn’t offer as much
calcium as cows’ milk, it still
contains 30% of the recommended
daily amount, as well
vitamin D, reducing your risk
of osteoporosis and improving
your immune function.
Plus, these two nutrients
work together to maintain
healthy bones.
4
Almond milk contains
vitamin E, which is
essential to healthy skin,
nails and hair.
5
Almond milk (without
additives) is low in carbs, so
it won’t increase your blood sugar. It
provides a low glycaemic index and
your body will use the carbs as energy,
so sugars aren’t stored as fat.
5 REASONS TO... drink almond milk
Why is my elbow so painful?
Symptoms:
6
Pain in the
elbow which
runs down the arm
into the little and ring
fingers causing
numbness and
tingling.
6
Pain when
bending your
elbow. Tenderness
over the front of the
joint.
6
Pain in the
outer side of
the elbow where
there’s a spot the
size of a 10p piece
that’s very painful
and tender.
It could be:
6
Ulnar nerve entrapment.
The ulnar nerve is the nerve
that jars when you bang your
funny bone. It has to wriggle its
way around the elbow joint and
could be trapped.
6
Tendonitis. There are
many muscle tendons
gathered around the elbow joint
which will bend and straighten
the elbow. Some have become
inflamed by overuse, such as
from excessive pruning in the
garden.
6
Tennis elbow, so described
because the movement of
a tennis backhand uses the
elbow in a backward,
overextended motion. The
painful spot is where extensor
muscles insert on the bone.
Stop it:
6
See your doctor.
This condition
may require
hydrocortisone
injections after a scan
to confirm the
diagnosis.
6
See your doctor
to confirm the
diagnosis. Hot and
cold compresses will
help. Apply an anti-
inflammatory cream
containing an NSAID
such as Voltarol.
6
Rest the arm.
Wear a sling.
Apply hot and cold
compresses. If the
pain doesn’t resolve
in a week or so, you
may need a
hydrocortisone
injection.
WEBSITE OF THE WEEK http://www.contact.org.uk
Contact is a national charity for families with
disabled children. They provide information,
advice and support. They bring families together
so they can support each other. They campaign to
improve the families’ circumstances, and for their
right to be included and to be equal in society.
HEALTH
NEWS
FERTILISATION This happens
when a sperm meets and then
penetrates an egg. When ovulation
and intercourse overlap, sperm
swim up through the cervix and
uterus to meet the egg, and
fertilisation with one sperm usually
happens in the upper end of the
Fallopian tube. The sperm cells and
egg cells each have only 23
chromosomes. When they meet and
fuse, the resulting fertilised cell has
the full 46 chromosomes.
CONCEPTION In most instances
successful conception will lead to a
pregnancy. It takes three to four
days for the fertilised cell, or
zygote, to reach the uterus and
implant in the endometrium – the
specially prepared uterine lining.
The process of implantation is
called nidation. The fertilised egg,
now called a blastocyst, burrows
into the lining and quickly forms a
primitive placenta. Seven
days after fertilisation, the
blastocyst is embedded and
growing.
What’s the
difference
between...
Fertilisation and
conception
Why calorie counting
can be so inaccurate
Y
ou’ll be glad to hear calorie
counting is outdated. So why
do we continue to use it as a
guide to healthy eating? Well,
it’s simple. A number is very easy to
assess, count and act on. Also, it’s
entrenched. The calorie has been the
energy-measuring index to calculate
the energy in food since 1887.
And shortly after that the idea arose
that if calories in exceeded calories
out, the result would be weight gain.
We’re discovering the calorie is an
imperfect tool. Firstly the calorie
content in food labels is universally
inaccurate. The calorie count on a UK
label for a particular food is different
in Australia. Most calorie values on
food labels are 20% out.
Then again two items of food with
identical calorific values may be
digested in different ways. Each
person’s body handles calories
differently. The time of day we eat
matters. How well we sleep is another
factor that affects how we burn
calories. A calorie is not always just a
calorie. Calories from proteins, fats
and carbs are handled differently by
the body, which expends differing
amounts of energy to digest them.
The weight we want to lose depends
on factors other than calorie intake.
Our genes, the bacteria in our gut, food
preparation and sleep all shape how
much fat we store. And we absorb
calories at different rates.
The body absorbs the sugar from a
can of fizzy drink at a rate of 30
calories a minute, compared with two
calories a minute from complex carbo-
hydrates such as potatoes or rice. That
matters, because a sudden hit of sugar
prompts the rapid release of insulin, a
hormone that carries the sugar out of
the bloodstream and into the body’s
cells, and excess sugar is stored in fat
cells.
Complex carbohydrates such as
cereals on the other hand release their
energy slowly, so your blood-sugar
levels remain steadier.
Some people’s intestines are 50%
longer than others: those with
shorter ones absorb fewer calories,
which means that they excrete more
of the energy in food, putting on less
weight.
Even when you eat and sleep can be
as important as what you eat. Going
without a full night’s sleep drives your
body to create more fat. And you may
put on more weight eating small
amounts over 12-15 hours than eating
the same food in three sessions.
Sugar calories do the most damage.
They lead to high insulin levels which
means more energy is converted into
fat leaving less available to fuel the
body, driving hunger and overeating.
Calorie
values
on food
labels are
20% out
grace
(Grace)
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