The dangers of sitting too long

I wanted to share this lovely infographic from dailyinfographic.com showing the dangers of sitting too long.  As a Nutritional Therapist I know the risks associated with poor diet, however poor diet is definitely not the only contributing factor to good health (or lack of it).

Sitting too long is a very dangerous activity – fact.

Higher levels of sedentary behaviour are associated with a 112% increase in the incidence (rate ratio) of diabetes, 147% increase in the risk of CV disease, 90% increase in the risk of cardiovascular mortality and 49% increase in the risk of all-cause mortality (1).

If you are sitting there thinking it’s OK I go to the gym or for a run a couple of times a week you may have to reconsider.  Within an hour of sitting blood flow starts pooling and stagnating (2) and sitting six or more hours a day (as most office workers do) may increase mortality rates even amongst those running or swimming for an hour a day, every day, seven days a week (3).

Observational and interventional studies are beginning to suggest that taking breaks of as little as one minute from sitting may be beneficial by reducing inflammation and improving cardiometabolic health markers (4).

If you have an office job and find yourself sitting at a desk all day please get up and move – even if it’s just for one minute.

References

1. Wilmot EG, Edwardson CL, Achana FA, Davies MJ, Gorely T, Gray LJ, et al. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia. 2012 2012/11/01;55(11):2895-905.

2. Shvartz E, Gaume JG, White RT, Reibold RC. Hemodynamic responses during prolonged sitting1983.

3. Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, et al. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. American Journal of Epidemiology. 2010;172(4):419-29.

4. Healy GN, Matthews CE, Dunstan DW, Winkler EAH, Owen N. Sedentary time and cardio-metabolic biomarkers in US adults: NHANES 2003–06. European Heart Journal. 2011;32(5):590-7.

By Penny Priestley, Naturopathic Nutritional therapist

Penny Priestley is a registered Naturopathic Nutritional therapist with an absolute passion for helping others on their own journey toward whole, lifelong, optimal health. She believes that nutritional therapy must be precisely tailored to not only the individual’s physical concerns, but also be mindful of their time and financial resources.

What a "healthy" plate of food should look like

Alliance for Natural Health launch a new Food4Health plate, taking into account some of the latest science and many years of input from clinical experience.

I wanted to share this new information from the Alliance for Natural Health regarding what a "healthy" plate of food should look like.

Their original article can be found here and is well worth a read as it discusses potential problems with the UK (and US) government's Eatwell Plate.

In my opinion (and as the ANH also state) there is no single healthy eating plate that will be exactly right for all people, simply because everyone is different and therefore, has different nutritional requirements.

There are, however, some good rules of thumb and some not so good rules of thumb. In my opinion, I think that this is one of the better ones.

My top highlights and why I like the ANH Food4 Health Plate:-
 Emphasis on a rainbow coloured selection of foods
 Fermented vegetables included
 Grass fed meat (anything that tips the balance towards omega 3 is good)
 Minimise processed foods
 References for the article provided

If you feel that your current diet is not optimal and you want to make some improvements this could be a good place to start and you can modify it to suit your own requirements (e.g., grain free or paleo). You can download a PDF of the ANH Food4Health Plate here and their references if you like your nutrition evidence based.

By Penny Priestley, Naturopathic Nutritional therapist

Penny Priestley is a registered Naturopathic Nutritional therapist with an absolute passion for helping others on their own journey toward whole, lifelong, optimal health. She believes that nutritional therapy must be precisely tailored to not only the individual’s physical concerns, but also be mindful of their time and financial resources.

The Autoimmune Summit (free, online event!)

Learn how to prevent and reverse autoimmune disease at the world’s first free online summit all about autoimmunity! Nearly 40 experts in the fields of Functional Medicine, nutrition, and autoimmune disease will explain how leaky gut, genetics, and environmental triggers such as toxins, food sensitivities, infections, and stress all play a part in the development of autoimmune disease.

If that sounds like you, or you just want to learn more about preventing, treating, and reversing these conditions, The Autoimmune Summit is for you! The information you will learn will put you on the road to better physical, mental, and spiritual health. Plus, it’s FREE and online from November 10-17, 2014.

Join Amy Myers MD, author of The Autoimmune Solution, and educate yourself about more natural ways to treat autoimmunity. Diagnosed with autoimmune hyperthyroidism during medical school, her mission is to help others avoid dangerous conventional treatment and prevent and reverse autoimmune disease naturally!

Register for FREE now at the following link:

https://dm186.isrefer.com/go/summitreg/CHH/

The Autoimmune Summit is online and FREE from November 10­-17, 2014!

Here are a few of the incredible presenters:

With nearly 40 expert presenters sharing their wealth of knowledge, this invaluable (and FREE) resource is intended for you or someone important to your life!

Better yet, if you register today, you’ll have access to the following FREE GIFTS…

Watch the first talk of the summit:

And, download Dr Myers’ favorite 12 gluten-free and dairy-free recipes! These nutritionist-designed and doctor-approved recipes are simple, delicious, and easy to make.

Come listen to The Autoimmune Summit from November 10-17, 2014! Register for FREE at the following link today: https://dm186.isrefer.com/go/summitreg/CHH/

• Have you, a friend, or family member been diagnosed with an autoimmune disease?
• Do you have a family history of autoimmunity and want to learn how to prevent it?
• Or are you a healthcare provider who wants to better treat your autoimmune patients?
• Mark Hyman, MD, A Functional Medicine Approach to Autoimmunity
• David Brady, DC, ND, The Role of Infections in Autoimmunity
• Alejandro Junger, MD, How to Detox in the Modern World
• Jeffrey Smith, GMOs and Their Role in Leaky Gut, Inflammation, and Autoimmunity
• Sarah Ballantyne, PhD, The Problem with Grains and Legumes in Those with Autoimmunity
• Stuart Nunnally, DDS, A Biological Dentist’s View of Autoimmunity
• Jeff Bland, PhD, Why Autoimmune Disease is Not “Being Allergic to Yourself”a
• Dan Pardi, Sleep is More Important Than You Think. Here’s Why.
  • How your body uses sleep as a time for healing and repair
  • The affect of light and dark on your hormones
  • How adequate sleep increases physical and mental performance
  • Tips to reset your sleep cycle for optimal health and well-being

https://dm186.isrefer.com/go/summitreg/CHH/

A nutritional and herbal approach to living with cancer workshop

Nutrition for the body and mind - taking back control!

Where: The Centre for Holistic Health, 5A York Place, Edinburgh
When: Sunday 31st August 2014. 11am - 3pm
Cost: £99.00

This workshop is designed to give an insight into the powerful properties of the food we eat, eliminate some myths about food and to give a balanced and holistic way of eating and using our food in a protective way. Call 0131 556 8440 to book your place.


By Jean R Dow B.Sc.(Hons), B.A.(Hons), M.Sc. graduated from the Scottish School of  Herbal Medicine in 2004 and has been practicing in Edinburgh, West Lothian and Glasgow since that time.

Jean works from a vitalistic philosophy and uses herbal medicine in a manner that supports the person’s own innate self healing, self regulating ability.

Jean also works closely with people living with cancer, supporting with herbal medicine and nutrition both during mainstream medical care (chemotherapy, surgery, radiotherapy) and/or after this has finished.  She has completed advanced nutritional qualifications with the Penny Brohn Cancer Centre in Bristol and also runs nutritional workshops teaching about the positive role of food for both the body and the mind with a particular focus on people living with cancer or chronic degenerative disease. To contact Jean, please call 0131 556 8440.

"I love what I do, Herbal Medicine is my passion and I love working with people."
 ~ Jean R Dow