Weight loss injections such as Mounjaro and Wegovy, already gaining popularity for their effectiveness in obesity and diabetes management, may soon have another important application — helping people with asthma.

According to new research, these medications could improve asthma symptoms in people who are obese, a group particularly vulnerable to severe respiratory issues.

Asthma affects approximately 7.2 million people in the UK, and being obese significantly increases the risk of developing the condition, according to the charity Asthma and Lung UK. Research has consistently shown a clear link between rising obesity rates and the growing number of respiratory problems across the country.

How they work

Medications like Mounjaro (tirzepatide) and Wegovy (semaglutide) belong to a class of drugs known as GLP-1 receptor agonists. These drugs mimic hormones that regulate blood sugar, appetite, and digestion.

While initially developed to treat type 2 diabetes, they have more recently gained attention for their impressive weight loss benefits. Furthermore, GLP-1 agonists have also demonstrated protective effects against heart disease, strokes, and even neurological conditions such as dementia and psychotic disorders.

Read more: Is it worth seeking a cheap weight loss treatment? 

The new facts

Fast-forward to the present, and researchers are now exploring their potential in improving respiratory health. A recent study led by Professor David Price, chair of primary care respiratory medicine at the University of Aberdeen, suggests that these weight loss drugs may also help manage asthma symptoms — especially in patients who do not respond well to conventional steroid treatments.

“People with obesity and asthma are unique in that they are often resistant to steroid treatments,” said Prof Price. “We know that GLP1s work on inflammatory responses in the airways in a different way to traditionally used steroids.”

To conduct the study, researchers analysed the medical records of over 10,000 individuals taking GLP-1 receptor agonists, and compared them against those who were not on these medications. During the follow-up period, those on the weight loss jabs not only lost more weight, but also showed significantly improved asthma control.

What’s notable, Prof Price said, is that these improvements in asthma symptoms occurred even when the amount of weight lost was relatively small — only about 0.9 kg over the course of a year. The suggestion here is that the medication may directly influence airway inflammation, even independent of weight loss.

“These findings suggest medics should pay attention to the relationship between GLP-1 receptor agonists and the risk of respiratory diseases,” Prof Price emphasised.

There’s hope, but approach with caution

Dr Erika Kennington, head of research and innovation at Asthma and Lung UK, called the research “encouraging.” She noted that for many asthma patients, physical activity can be daunting due to the risk of triggering an attack. This makes it harder to lose weight and worsens their condition — a cycle that’s hard to break.

“Where exercise hasn’t worked, these weight-loss drugs could offer a promising alternative,” said Dr Kennington. However, she cautioned it’s still too early to recommend the drugs broadly for asthma treatment. More research is needed to assess their effectiveness across different patient groups.

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Horse riding may be for you – and it doesn’t need to cost the earth. The truth is horse riding isn’t all racing around and jumping fences. The majority of horse riders, especially those who’ve ventured into the horsey world in later life, have a more laid-back approach, and it’s always a great form of exercise.  

Let’s get physical  

We’ve all heard the phrase ‘The horse does all the work’ but even ambling around the countryside on horseback requires work on your part, and you may not even realise you’re doing it. If you’re sitting on a horse whilst it’s moving, you’re actively working to balance yourself. It may not feel difficult, but holding yourself in the centre of the saddle, and keeping your arms and legs in the right place means you’re engaging multiple muscles, especially your core. 

Not only that, the positioning of the ball of your foot in the stirrup acts in a similar way to DVT therapies – meaning you’re actively improving your blood-flow, without even trying.  

If you do decide to take things further, venturing into the world of jumping or dressage is a great form of cardio… especially if you’re riding a horse that needs a bit more encouragement. 

And age is no barrier to getting started. Gogglebox star Stephen Webb picked up the sport in his mid-forties, and he’s not the only one. Even at the top end of the sport, some of the best riders are hardly spring chickens; just look at John Whitaker (69), Mary Hanna (69) and Carl Hester (57).

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A post shared by Stephen Webb (@stephengwebb1971)

Let’s break it down  

• Great form of cardio 

• Engages your core muscles  

• Increases blood flow  

• Boosts mental health  

• Improves coordination and balance 

• Engages leg muscles  

The social side  

Most riding schools offer group lessons. They’re normally cheaper than the private alternative, and see you paired with other riders at a similar level. It makes it easy to connect with others and form a community. 

I’m still friends with people I met at 10 years old, thanks to horses. Seeing the same faces every morning, you’re bound to make connections. Some of my fondest memories are of hacks along the South Downs, riding to the ice-cream van at Ditchling Beacon and chatting away for hours. 

You’ll also find that most horsey people are extremely passionate and will chat for hours about their beloved ponies. So, help and advice are easy to come by. 

Where to get started 

If you want to dip your toe into the equine world before diving in, a one-off lesson is a great way to start. Most riding centres will provide basic equipment and some even do discounted taster-sessions for new clients. 

The British Horse Society website allows you to search for accredited riding facilities in your area, so you can be confident that you’re being taught by a qualified professional. 

Not sure about being in the saddle, but like the sound of equine-exercise? 

Horses aren’t machines, and there is a certain risk that comes with riding a horse. If you’d prefer to keep your feet firmly on the ground, there’re still ways you can get involved. Grooming, mucking out, carrying hay and buckets of water are great forms of exercise. 

There are equine charities dotted all over the world, notable UK based ones are the BlueCross, RSPCA and World Horse Welfare – they’re often searching for volunteers. Just feeding and caring for horses in need will ensure that you’re out in the fresh air and getting your steps in – whilst helping a charity, good on you!  

If you really want to get involved, a lot of charities have non-ridden companion horses in need of homes. Taking on a companion pony will provide you with routine and a loyal friend. As well as the community that comes with a public stables.  

Emma Cruickshank

Emma is a literature, TV, and film enthusiast. When she’s not writing, she can normally be found out in the Sussex countryside, walking her dog Herbie, or in a restaurant drinking an overpriced cocktail and dreaming up ideas for her next literary endeavour.

The post Horse riding – the perfect exercise for all ages appeared first on Silver Magazine.

This National Fitness Day, Channelle Hylton-Taylor, Activities Coordinator at Bupa Care Services , shares tips for anyone interested in getting more activity back into their lives, following recent online search increases. If you want to get fit again and you’re over 50, brilliant. But a few words of advice first.

In the last three months, more people have been turning to Google to find out ways to safely reintroduce movement and fitness as we mature. Searches are 26 times higher in August than they were any other month this year.

Staying active in as we age can have a range of benefits for your body and mind. When it’s done right, it can help you ward off aches and pains, not to mention boost your mental health. And yes, help future you to maintain physical independence as things inevitably head south.

5 tips to for getting back into fitness

Build things up slowly

If it’s been a while since you had a regular routine, it’s really important to build things up slowly to protect your body and really feel the benefits. The long-term goal is to aim for 150 minutes of moderate intensity aerobic exercise, every week.

If you’re currently not very active, take it easy with whatever activity you choose, and gradually increase how much you do of it over time. Moderate aerobic exercise is moving in a way that makes your breathing and heart rate faster, making you feel warmer, but it’s not vigorous enough to mean that you can’t still hold a conversation.

Another article you may enjoy: Save serious money and cycle to work

Choose aerobic exercises that you enjoy

It’s easier to make exercise a habit if you find something that you enjoy. Everyone is different, so experiment with a few different movements to see which one you get the most from. Here are some ideas to get you started:

• Brisk walking – this could be around your home or garden, or around the block. It may be helpful to listen to an audiobook or some music to motivate you.
• Gardening – activities sweeping can give you a great workout, all while making your garden look more appealing!
• Swimming – this is a great low impact exercise, that’s really handy for those with hip or knee pain.
• Dancing – put on your favourite tunes and have a boogie round the house, or you could even join a dance class.
• Cycling – why not incorporate it into your lifestyle by getting on a bike and heading to the shops?
• ‘Walking’ sports like football or netball – look out for local clubs to feel the social benefit, too.

Don’t forget strengthening exercises

Along with aerobic exercise, it’s important to maintain your bone and muscle strength. Increased muscle tone will not only give your bodywork a bit more support, you’ll also burn calories more efficiently.

Bone and muscle strength is something that’s naturally lost with age. You should aim to do strength exercises on at least two days every week. But again, build this up slowly to give your muscles time to adjust and build.

You can incorporate strengthening exercises into your daily life by challenging yourself, or by introducing a new activity – and maybe even having some fun with it. Here are some ideas:

• Do some squats as you wait for the kettle to boil or you’re making dinner.
• Do some digging in the garden – this encourages you to use your weight against you for results.
• Water aerobics – these low-impact classes can help you maintain and gain muscle mass and strength.
• Pilates, tai chi, yoga – balance exercises are really important, particularly for core strength.
• Life weights at the gym – speak to an instructor for advice on form and limits.

Speak to a health professional if you’re concerned

If you’re worried about starting exercising – it could be that you have a health condition, or you’ve been recovering from an illness – that shouldn’t stop you from exercising completely. In some cases, exercise may help you to get better.

Know when to stop

If you’re getting enjoyment from exercise, it may be tempting to go all-in. However, if you find you have aches, pains, or dizziness when you exercise, that’s your body’s way of telling you that you may have gone a little too hard. So ease it back and build things up more slowly.

Speak to a GP straight away if you get any chest pain, light-headedness, or breathing difficulties when you exercise. Stop exercising until you speak to a health professional.

Generally speaking, start slow, find something you love doing, and you can build your fitness up slowly, surely and with confidence.

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The post Get fit again over 50 – time to move your body appeared first on Silver Magazine.

It’s not patronising to recognise this. As we age, a holistic approach encompassing physical activity, balanced nutrition, mental stimulation and social engagement is essential for staying fit and healthy. Particularly once you’re over 50. Here are a few useful tips for lifestyle changes that can help promote longevity, and enhance your life for as long as possible.

Keep moving

It’s essential to keep moving, whatever form of exercise you choose. Low-impact activities such as walking, swimming, or yoga, which are gentle on the joints but effective in keeping the body active, should be incorporated. Above all, choose the exercise you enjoy as you’re more likely to do it regularly.

Although we often associate ageing with slowing down, research shows that you don’t necessarily have to stop intense exercise if you enjoy it. Individuals who did a few minutes of intense exercise around three times daily reduced their risk of dying from a cardiovascular issue by 50 per cent.

As we age, our joints may become more prone to inflammation and discomfort

Pilates can improve core strength, flexibility, and posture. Jessica May, a registered nutritionist and Pilates instructor, says it can challenge muscle stiffness, joint pain, and balance problems.

“As we age, our joints may become more prone to inflammation and discomfort,” she explains. “Pilates, being low-impact and gentle on the joints, is an ideal workout for individuals with joint issues. Its controlled movements and emphasis on alignment alleviate muscle stiffness and improve overall mobility.”

May says resistance training can be incorporated into Pilates using reformer beds, weights or resistance bands. “By integrating resistance training into your Pilates routine, you can build muscle, increase bone density, and enhance overall strength.”

Whatever way you choose to stay fit, make sure you’ve got the right gear to stay comfortable. Whether it’s the right footwear, or a softball jersey!

Overcoming hormone changes

There’s dealing with hormone changes too, particularly for women. As oestrogen declines during perimenopause and menopause, it can lead to increased insulin resistance and potentially joint stiffness. This is where strength training can also be beneficial. Regular strength training helps to maintain muscle mass and increase bone density, which is crucial in reducing the risk of osteoporosis, a condition more prevalent in women as they age. Additionally, it boosts metabolism by increasing lean muscle mass, aiding in weight management and fat loss.

Regular strength training helps to maintain muscle mass and increase bone density

Bex Prade, functional medicine practitioner and registered clinical nutritionist  says, “Heavy strength training is effective for easing symptoms in perimenopause and menopause. It helps gain muscle and change your body composition. Lift heavy! You want to get to a weight where your muscles start to fatigue after six or so reps.

“Mobility exercises are essential before every weight session as women in their late forties and early fifties are more susceptible to soft tissue and joint injuries due to the drop in oestrogen.”

Gut health and nutrition

Unsurprisingly, nutrition plays a crucial role in staying healthy. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and combat age-related health issues. Also boosts your immune system.

“We need more protein as we age, so make sure you’re getting at least 100g of quality protein a day, spread across the day,” says Prade. “A good benchmark is 30-50g of protein at each meal, especially focussing on a high protein breakfast to help protect skeletal muscle and balance blood sugar and hormones throughout the day.”

Prade also believes we must take care of our gut health. “Imbalances in the gut are inextricably linked to inflammation, accelerated ageing, and nearly all chronic disease including cancer, diabetes, heart disease, and dementia,” she affirms.

…make sure you’re getting at least 100g of quality protein a day, spread across the day…

So, how do you look after and balance your gut health and make it part of your daily routine? “Reduce sugars and starches, and increase your prebiotic, probiotic, and polyphenol-rich foods intake. Good bacteria feed on prebiotic fibres (avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios), probiotics (fermented foods like sauerkraut, pickles, tempeh, miso, kefir and kimchi), and the polyphenols found in colourful plants (olive oil, turmeric, pomegranate, kiwifruit, green tea, cocoa, nuts).”

Therefore, probiotics as part of your lifestyle may be something to add. Prade also recommends “Prebiotic powders like PHGG and GOS, bitter vegetables that help digestive enzyme production, organic bone broths to heal the gut lining, and a good multi-strain probiotic.”

Another health option is to practice short bursts of heat therapy followed by cold water exposure. According to London ice-bath venue Sauna and Plunge, combining hot and cold therapy can activate responses that enhance immune function, energy, mental focus, and circulation. It also encourages cellular repair mechanisms, increases stress resilience and metabolic activity, improves sleep, and reduces chronic pain.

Staying hydrated and moderating the intake of processed foods, sugar, and alcohol are equally important for long-term health. May says, “Get 7-9 hours of sleep, drink 1.5 to 2 litres of water daily, engage in regular physical exercise, consume balanced meals, and minimise stress and alcohol intake.”

Mental wellbeing

Mental health is another key component of overall well-being. Engaging in activities that stimulate the mind and maintain social connections can help keep cognitive functions sharp, release endorphins and reduce the risk of mental health issues and stress.

“Staying active can profoundly impact your mental well-being. Exercise has been linked to reduced symptoms of anxiety and depression, improved self-esteem, and enhanced body image,” says May.

“Age should never be a barrier to staying fit and feeling fabulous. It’s never too late to try new activities or prioritise your health. Embrace opportunities to explore new hobbies, push your limits, and take care of your body and mind.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Practical tips to stay fit and healthy over 50 appeared first on Silver Magazine.

In the UK, where life expectancy has predictably fallen slightly in recent times but consistently trended upwards prior to the COVID-19 pandemic, it’s increasingly important to focus on our health and fitness. We live longer. So how can you stay active and healthy as you get older?

From governmental initiatives to scientific research, there’s a growing emphasis on the holistic health of older adults. This involves understanding how various aspects of lifestyle, from physical activity to social interactions, contribute to our overall health.

Below, we explore five key aspects to health and happiness in later life.

Physical activity

Physical activity is vital for maintaining health and mobility in older adults. The UK government’s Productive Healthy Ageing Profile 2023 update emphasises the importance of physical activity for healthy ageing, including the need for regular exercise to prevent diseases such as respiratory conditions, cancer, and cardiovascular disease.

Fitness programs for older adults are increasingly popular, including gym classes as well as team sports such as walking football. The latter allows older players to enjoy their beloved game with others and in their favourite football club home kit, without feeling off the pace.

Mental health

Mental health is an integral part of overall wellbeing, especially for the elderly. Regular physical activity is not only good for the body but also for the mind, triggering the release of endorphins, improving mood and combating conditions like depression.

There are lots of other ways to preserve cognitive function though, including enjoying old and new hobbies and maintaining a good sleep schedule.

Socialising

Staying socially active is another crucial aspect of healthy ageing. Engaging in community activities, joining clubs or groups and maintaining regular contact with friends and family can help reduce feelings of loneliness and isolation, which are common in older adults.

Volunteering is one option for becoming more active in the local community, making a positive difference in retirement while keeping the mind sharp.

Diet

A balanced diet is essential for maintaining health in older age. Eating a variety of nutrient-rich foods helps maintain energy levels, supports immune function and reduces the risk of chronic diseases.

It’s important to adjust dietary habits to suit changing metabolic rates and nutritional needs as we age. Consuming less salt can help to lower blood pressure, lose weight and reduce the risk of diabetes and heart disease, for example.

Read more: Thinking about ways to eat more healthily?

Health check-ups

Regular health check-ups are key to preventative care in older adults. These check-ups can help identify and manage health issues before they become serious, leading to better outcomes and ensuring a better quality of life for longer.

Visiting annually or more regularly depending on your health is a positive approach, regardless of whether you’re experiencing any symptoms.

In conclusion, staying healthy and active as we get older involves a multi-faceted approach with each element contributing to a bigger picture. By focusing on these aspects, we can all lead fulfilling lives beyond what we imagine possible.

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I tried DNA profiling to find out more about my diet, my health, and my genetic makeup. And ultimately what I can do with that information…

I’m a 53-year-old woman and like everyone, my feeds are filled with targeted ads. Top of the list appears to be ‘comfy’ bras, which is hilarious as I don’t wear bras (hoping the stupid tracking cookies pick that up now). But a very close second are swathes of companies touting hormonal weight loss solutions. Particularly aimed at menopausal women.

It’s 2023 and we all know that hormones affect your weight. Stress hormone cortisol helps makes you fat. Leptin, insulin, oestrogen etc influence our appetite, metabolism, and body fat distribution. At a time of my life when hormones are in flux, this seems a sensible thing to look at.

Is my weight and health trajectory written in the DNA stars?

But I wanted to take this one step further and look at my genetic makeup, and how that influences my body and health. Is my weight and health trajectory written in the DNA stars? How much of what makes up my DNA profile affects whether I’m fat, thin, healthy, have a heart problem, lose my marbles…

So I found Muhdo, and got in touch to explore my DNA destiny

Muhdo is a company that offers a bunch of bioinformation and epigenetic data services. For the purposes of this article, I picked the straightforward ‘DNA Health’ package (£125), although I think I have epigenetic data to follow. I can come back to this later if that’s the case.

They sent me a smart box in the post, with easy instructions and a reply-paid container to return my saliva sample in. I downloaded the app, answered all the questions, popped my drool in the post, and about two weeks later I got a text saying my results were in.

Crunch time

The first thing I see when I get the results is that I have a high ‘virus risk’ score. Great. There’s a list of ‘Genes of interest’ that relate to this (and to all the results), and underneath each result an explanation and some advice. I’ve screenshot some of this so you can see what it looks like, but missed out the bits about washing my hands properly and getting exercise, because, well duh.

As for the rest of it; well, it’s a very mixed bag. I’m going to go through just some of my key results here, because there is MASSES of information. It’s really interesting, actually. And each result, whether it’s good, bad, or indifferent, is accompanied by a breakdown of the genes, the condition, supportive advice and dietary advice, and a bunch of helpful links. There’s a lot of work gone into this.

Diet

Let’s start with the juicy stuff. The results are displayed in sliders that go from red to green, and here I’m a reasonably solid amber/normal average. My response to carbs is Normal, as is my ‘snacking risk’ (“Your genetics link you to a normal likelihood to snack”), metabolic rate, and fat distribution.

Talking of fats – neither saturated fat nor unsaturated fats are particularly my friends when it comes to weight. But interestingly I wouldn’t gain as much benefit from focusing on unsaturated fats as someone with a different genetic variant. The advice around fats for me is a mix – nut oils, flaxseeds, sardines, salmon, tofu are best. But saturated fat is also ok, and helps with the absorption of vits A, D, E and K. So easy on the fats for me, but not to obsess about cutting out saturates.

…my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods

In the green/positive corner I have a Good response to protein, which is useful to know, and there’s a list in the helpful bit about amino acids and the sources thereof. And my genetics apparently mean I’m not linked to a particularly strong fondness for sweet-tasting foods.

This feels right. I don’t really like sweet things like cake or chocolate. I’m not mad for puddings and will generally go for the cheese board at a restaurant. So I’m a bit surprised – and sad – to see that my genetics may cause me to be more sensitive to lactose, particularly as I age. And it’s the same with my sugar response, which is not just sugar, but all simple carbohydrates; sucrose, lactose, fructose, maltose (cereal grains) and so on.

I scoffed, thinking of how much I love a cheese sandwich. I eat loads of them! And then it dawns on me that I’m actually really fatigued. A lot. Could it be… could it be bread and cheese that’s doing this? Oh my god.

Read more: How to generate more collagen in a vegan or vegetarian diet

Health and Physical

Bit of a mixed bag here – and these are two separate sections. I’m lumping them together because ‘Health’ only has five areas.

On the Health section, I’m Normal for bone mineral density, obesity risk, and diabetes risk, so I can’t blame the spare tyre on genetics. Interestingly I have a sensitivity to caffeine, which again feels right. I can’t tolerate more than one cup of coffee before getting all antsy. And like the virus risk, I’ve got a higher than average chance of having colds and flus “compared to most people.”

Into the Physical and I’m thrilled to see that there are THREE sections in which I am Gifted. These are muscle power, muscle stamina, and power-to-weight ratio. I’m STRONG AS ALL HELL! I’m in roughly the top 15% of all people tested.

I also have an ‘above normal’ O2 usage. “You have gifted variants for oxygen usage… an increased VO2 max can lead to greater blood vessel dilation and therefore more nutrients being delivered around the body.” Perhaps this helps to inform the lower risk of inflammation that I also enjoy. “You have a lower inflammatory response and the genetic markers linked to inflammation are favourable for you.” Excellent.

The rest of the Physical section is firmly in the Normal zone, and that’s my anaerobic threshold, recovery rate, muscles mass, injury risk, lean body mass, and exercise effect on weight. Have to say, I’m pretty chuffed with the physical results. It’s a bit late for me to become a professional body builder, but this information is going to be useful at the gym.

There is a lot of data and information

You don’t really need to read much more about my results; there’s a heck of a lot of data. The vitamin profiling is interesting actually – I have a greater risk of vit D and selenium deficiency, for example, and would benefit from plenty of omegas and choline (had to look that one up). And again, there’s advice about where to get these things in your diet.

You can also download your raw genetic data, although goodness knows what you’d do with it

As well as the results, you get an outline Health Plan, a breakdown of your ‘DNA Diet’ balance which includes your metabolic rate, what your macros should be, when you should eat the most calories through the day, and a bunch of other guidance.

You don’t get a designed diet although I suspect that will come. What you do get though is the opportunity to set up your own tailored training plan based around your genetic results. You can also download your raw genetic data, although goodness knows what you’d do with it. I downloaded mine, just to have a look. It’s a weird feeling, seeing your very existence displayed as a massive list of numbers and codes.

Can it predict disease and death risk?

This is one of the questions I asked when interviewing Muhdo’s Wez before leaping into this. Would my DNA profile be able to predict whether I would be more likely to have cancer, dementia, a heart attack. He was keen to point out that this is not what Muhdo do – they’re about health and lifestyle. The option to delve deeper into those potential morbidity risks are available, but Muhdo doesn’t do this. And honestly, would you want to know?

“Apart from anything,” Wez said, “what a massive responsibility to deliver that sort of news to someone, you will probably get cancer. No, what we do is look at your genetics to help you improve your health, based on your makeup. That’s all.”

Muhdo don’t just do DNA reports though. There are brain training exercises, face scans/skincare analysis, and blood tests for things like cholesterol, antibody profiles, and thyroid performance.

So what next?

I’m going to take the information I have and make some lifestyle changes. Actually, I’m probably going to read it all again, and re-read it, because there’s a lot. But it feels like useful information to have, so I should use it.

I can see sugar, dairy and wheat taking more of a back seat, although I don’t plan to be militant about this. I’ll definitely bump up the Vit D, particularly as the shorter days draw in, and choline, which impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.

I’ll look into selenium, which is important for thyroid function, metabolism, and the immune system. For someone who is a bit tubby and will probably catch colds, this definitely sounds like a good thing to increase my intake of.

In terms of exercise and my awesome physical genetics I shall carry on doing nice long dog walks, but in the gym I will focus more on weights and resistance exercises. It’s something that’s advised for people over 50 anyway, so that’s all good.

Your data

If you’re worried about security and anonymity, Wez is keen to reassure me that I’m well protected. In the FAQs section of the site it states: “All our customers’ genetic data is triple locked. First our customers are anonymous to us in the database. Each customer is given a unique ID number, it is only with this code that the customer can unlock the data and have it displayed on their private mobile app. Secondly all customer data is encrypted throughout the data journey. So if anyone were to capture our data it would be both anonymous and encrypted. Thirdly we store customer genetic data on secure AWS servers.”

As for me…

I will be curious to see if the changes make me feel healthier and fitter, and if I lose weight. I’m interested also in the fact that some of the results felt completely right – like not having a sweet tooth, or being sensitive to coffee. But others less so – I’ve always assumed that I was able to tolerate wheat and dairy just fine, but hey. Maybe not.

If biohacking is something that interests you, this seems like a good place to start. I’ll let you know how I get on!

www.muhdo.com

Sam Harrington-Lowe

Sam is Silver’s founder and editor-in-chief. She’s largely responsible for organising all the things, but still finds time to do the odd bit of writing. Not enough though. Send help.

The post I got DNA profiling to determine my diet and health appeared first on Silver Magazine.

One of the more unique ways to experience a country in all its natural wonders is on a guided walking holiday. As an experienced walker, or a more moderate paced hiker, Travel Department provide a range of exciting itineraries; here are some of our suggestions for some of the best walking holidays in Europe.

And we’ve even got some special Silver discount codes for you.

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If you have any questions, or would simply like to learn more about their wonderful destinations, why not give one of their brilliant team a call on 0117 911 7019

Ireland

Irish hills (Image: Pixabay)

There is no need to travel the length of the world to enjoy an invigorating trek through the countryside. You can admire the breath-taking landscapes in Kerry, discover highlights like Killarney National Park, Knocknadobar Mountain and the Dingle Peninsula on an Irish walking holiday. Walk along the iconic backdrop of the Cliffs of Moher during our Burren Walking Holiday or explore Glenveagh National Park on our Donegal Walking Holiday.

Spain

The Sierra Nevada (Image: Pixabay)

On one of TD’s fully guided walking trips to Spain, you can take a range of routes that allow you to explore some of the country’s most unforgettable trails. From a hiking trip through the Sierra Nevada mountains to a perfectly paced adventure walking the Camino de Santiago, the iconic ancient pilgrimage route for hundreds of years. With gorgeous weather, rich heritage and stunning scenery just waiting to be explored.

Andorra

Andorra may be well known for its ski resorts, but it is the perfect destination for mountain walking in the warmer months. Nestled between the French and Spanish border it has 65 peaks that stand at over 2,000m high. You’ll be based in the mountain village of La Massana, where we’ll see the top highlights of Andorra. You’ll get to discover the Andorran Pyrenees, Lake Moreno, Griu Summit and much more.

Hungary

Denbue river (Image: Pixabay)

The Danube Bend, a region of peaks and river towns in Northern Hungary, is where the hills on both banks force the river to turn sharply and flow southward, creating arguably the most picturesque stretch of the Danube. You can explore this beautiful region by foot on a Hungary Walking Holiday.

Prefer a holiday focused on food? Check our foodie guide to Italy

Romania

Romanian views (Image: Pixabay)

Explore the Romanian countryside on a guided walking holiday to Transylvania. Along with invigorating treks in the Bucegi Mountains and Carpathian Mountain range, you’ll visit Transylvania’s most iconic landmark, Bran Castle. Also known as the home of Dracula and explore Romania’s capital Bucharest.

Slovenia

The Julian Alps (Image: Pixabay)

Slovenia is a country that offers unlimited opportunities for outdoor enthusiasts. Set against the backdrop of the Julian Alps on their Slovenia Walking Holiday, you’ll trek through gorges, explore national parks, tackle mountain peaks and discover Lake Bohinj.

So how does it all work?

You might be wondering about the logistics of a walking holiday? TD’s active walking holidays are split to accommodate different walking levels. The levels are judged by the average distance, terrain, and incline covered in each holiday. Sometimes, an orientation meeting is held before your first walk, to give the group a chance to meet the local guides and decide which level suites them.

There is a great sense of camaraderie during TD active’s walking holidays

There is a great sense of camaraderie during TD active’s walking holidays, making them suitable for everyone – solo travellers, groups of friends, couples and even family members. TD active Holidays work with a fantastic team of local expert walking guides. All members are well looked after, so you return from your holidays with some fun new memories.

To keep things operating effectively, the walking guides give regular briefings to inform you about what is happening in the next few days. So you’re always aware of timings and what you need to bring for each walking day.

Some might think that embarking on a walking holiday seems a little too strenuous for a “holiday”. However, the sense of accomplishment and adventure you feel at the end of a walk in the Alps, upon reaching the peak of Mulchaen in the Sierra Nevada mountain range or trekking the Camino, is something you cannot get simply laying by the pool on a typical holiday. 

TD active’s walking holidays, local expert walking guides, incredible itineraries and accommodation are all included, so all you have to do is lace up your walking boots on arrival!

About Travel Department:

Silver Magazine chooses its partners very carefully, and Travel Department is no exception. With nearly 30 years’ experience perfecting tours to around 140 destinations worldwide, Travel Department’s escorted holidays typically include flights, accommodation, transfers, and guided tours. They carefully plan your trip, so you experience the best holiday highlights accompanied by a friendly local guide.

They offer a wide range of guided group holidays from city breaks or solo travel to active and adventure holidays (including walking, yoga and photography holidays) with their sister brand, TD active Holidays.

With multiple departure airports across the UK, you can fly from Aberdeen, Edinburgh and Glasgow in Scotland. In Northern Ireland they fly from Belfast (plus Dublin and Cork) and for passengers from the South they depart from Bristol and a range of London airports.

The mood is upbeat, friendly, and inclusive, where everyone feels welcome.

Travel Department’s escorted holidays typically include flights, accommodation, transfers, and guided tours. They carefully plan your trip, so you experience the best holiday highlights accompanied by a friendly local guide. With Travel Department you see more!

Lana Hall

Lana can usually be found spinning her collection of records, or writing odd poems in her phone notes. Her mixer of choice is a ginger beer, and you’ll never find her away from the sea for more than a few weeks.

The post Take a hike: Best walking holidays in Europe appeared first on Silver Magazine.

If you want your dog to live its best life, as they say, then canine enrichment activities are the way to go. What are they, you cry? I’m glad you asked…

Since I set up as a dog walker and sitter as a side line to writing a couple of months ago, I’ve met many dog owners who tell me their dogs are anxious, unsociable, ‘don’t like’ other dogs or humans or ‘can’t be’ left on their own for five minutes without having a meltdown.

Many dogs with behavioural issues are often simply unstimulated

Admittedly some dogs – particularly rescue dogs who’ve had difficult and traumatic starts in life – might be a bit more complex to handle than others. However, many dogs with behavioural issues are often simply unstimulated.

Dogs are social, intelligent, and active animals. If you habitually leave your dog on its own for five hours a day and wonder why they chew the sofa or scratch the living room door to bits, consider that you’d probably do the same in that situation. They’re bored. They’re frustrated. And they’re lonely. If dogs could pick up the TV and throw it out of the window, they’d probably do that, too.

(Picture: Pexels Karolina Grabowska)

Socialising your dog

Dogs need to be socialised with humans and other dogs, and they need to be able to do the things they were born to do – explore, play and problem solve. The latter is known as canine enrichment, a practice that can prevent boredom (thereby destruction) as well build their confidence and bring new skills.

If your dog wolfs (see what I did there?) down their dinner then begs you for yours, introduce them to a puzzle feeder. This is a food tray that your dog must manipulate to get the food out of. A bit like when we’re served aeroplane food with a sectioned tray and fiddly things to open, so it takes longer to get through it. You can put kibble, meat and vegetables in different sections. So they’re searching for food rather than just having it presented to them in a bowl. You can also buy rubber ones and fill them with frozen treats to make mealtimes last even longer – this is a great idea in summer.

‘Allowing dogs to forage and problem solve is an essential part of meeting both their physical and mental needs,’ says Val Suleski, kennels manager at Raystede Centre for Animal Welfare in Sussex.

Letting your dogs hunt

“Dogs have an amazing sense of smell. They use it to gather information about the environment around them and to find things. Searching out for food is about the drive for nourishment and survival related needs are particularly powerful, so the foraging and search behaviours therefore work to fulfil their need to hunt.”

Another cheap and effective enrichment idea is to take a cardboard box, fill it with newspaper or toilet roll tubes and hide biscuits within the layers. Do the same with a big box of toys.

If you have a garden, introduce treat trails for your dogs to follow, as this brings out their natural hunting instinct. You can do the same indoors, as well as hiding dry treats in a snuffle mat.

Nero with his snuffle mat (Picture: Em Smith)

On walks, allow your dog plenty of opportunity and time to sniff. Make sure you go to different places and mix up the route that you take. This will give them new experiences and new smells which they’ll love.

Lucky enough to have a senior? Learn more about doggy arthritis

Hot weather canine enrichment activities

If you have the space, introduce a small paddling pool and/or sandpit for them to play in. Put toys in both so they can bob and dig for them. If they like the water, take them to the beach for the day and see if they want to swim at low tide. Make sure you have fresh water for them to drink and don’t let them drink seawater. Consider a life jacket, too, just to be on the safe side.

Boomer, a happy pup in his sandpit (Picture: Laurie Magerfleisch)

As the temperature hots up, you could make some frozen treats. Try grated carrot with plain soya or natural yogurt and organic peanut butter. Let them thaw a little first. Try adding blueberries, raspberries, carrots, baked salmon skin, no-salt beef or chicken broth cubes, baked sweet potato and organic peanut butter along with their usual kibble to their puzzle feeder.

Dexter with his ball of frozen treats (Picture: Em Smith)

‘With the right enrichment,’ says Val, ‘nervous dogs gain confidence, while reactive and frustrated dogs become calmer, more focused on us and choose positive behavioural responses because they’ve become more emotionally stable.’

There are some great ideas on the Raystede and Dogs Trust websites, so take a look. Your dog – and your sofa – will thank you for it.

Contact Juliette at www.bexhillpetsitting.com

@bexhillpetsitting

Juliette Wills

Juliette writes about football, F1, fashion, health and interiors for national magazines and newspapers. She’s also Bexhill’s new Town Crier (true story!), runs a pet sitting sideline and heads up her own creative agency. If she’s not at home she’s in the sea

The post Is your dog bored? Time to try some canine enrichment activities appeared first on Silver Magazine.

FutureYou Cambridge’s Dr Max Gowland tells us everything we need to know about managing our musculoskeletal health, which includes our bones, muscles, and joints.

Dr Max Gowland

Muscle mass

What happens?

We tend to lose a significant amount of muscle mass as we age. Scientific data (Breen et al, 2007) shows that we lost around 1-2% of our muscle mass each year once we reach our mid-forties. This means that by the time we’re in our mid-sixties, we will have lost around 25% of our total body muscle.

This process is scientifically named ‘sarcopenia’, and it is a completely normal – albeit unhealthy – part of ageing. This muscles loss speeds up as we age, and can become a real health issue if we don’t do something about it.

To put this into perspective, recent clinical trials show that, when immobile for 28 days, a middle-aged person may lose around 400 grams of muscle tissue from their legs. This compares to a shocking kilogram of muscle being lost from a seventy-year-old’s legs when inactive for just three days. This shows how prone we are to losing valuable, healthy muscle tissue as we age, especially if we fail to exercise.

What causes it?

Many of us cease to exercise regularly once we reach 50, and this sedentary behaviour therefore gets worse, causing a reduction in muscle mass. Another factor affecting this is our intake – or lack thereof – of protein in our diet.

How can we manage it?

Muscle is largely protein-based in nature, and so it needs a daily influx to rebuild lost muscle protein. The latest science shows we need around 100 grams of high-quality protein per day in order to combat the accelerated loss of muscle as we age.

Exercise has been proven time and time again to significantly improve our overall health, so it’s important to incorporate regular activity into your routine.

Left: muscle mass of a 25-year-old
Right: muscle mass of a 63-year-old

Bone density

What happens?

Our bones encounter a significant loss of density – which equals strength – as we age. Our maximum bone strength occurs just after we reach 30 years old, so those of us who have failed to maximise our bone strength by this time will be more prone to problems later in life. Osteoporosis is loss of strength and bone density, as the bone becomes more porous.

What causes it?

Women are much more prone to losing bone density as they enter the menopause, as their oestrogen and progesterone levels fall quickly. Around 50% of women will suffer from osteoporosis at some time. Weakened or ‘brittle’ bones leads to a higher risk of fractures, particularly in the hips.

How can we manage it?

Avoiding low calorie diets is key – it’s important to consume plenty of protein and calcium. Partaking in weight-bearing exercises is also a good idea for building healthy bones. Vitamin D and collagen supplements are also recommended for strengthening our bones.

Bone density loss

Joint health

What happens?

Our joints play a significant part in what causes us pain and slow us down. According to NHS data, 50% of adults have already sought medical attention for a variety of joint problems. This is an area which can cause incapacitation in so many people, especially if the individuals struggle to keep their joints moving.

What causes it?

Our joints can sometimes be stiff and sore due to inflammation, which in turn can result in us becoming sedentary. In turn, if we fail to keep moving, we can enter the vicious cycle in which we fail to exercise enough, causing our joints to become worse. This can lead to losing healthy muscle tissue. There are people who give up on their joints and fail to stay active, leading to early onset frailty.

Our muscles require daily protein to just maintain existing muscle tissue – a failure to consume enough protein a day will speed up muscle decline.

How can we manage it?

Exercising is the key to maintaining our musculoskeletal health as we age. It is the ‘silver bullet’ to all-round health and wellness, but it does take some effort.

Ensuring we eat enough protein is key. One of the main problems with this is actually trying to eat enough protein. The recommended daily intake is 100 grams, which is the food equivalent of around four chicken breasts or 18 eggs. This is why supplementation is a good idea.

Osteoarthritis explained

Significant supplements

Supplements like these below from FutureYou Cambridge containing Vitamin D are also beneficial for muscle health, though we are virtually all failing to get enough Vitamin D from both our diet and sunlight at the moment.

Zinc and magnesium are also needed for protein synthesis, so these are worthwhile supplements to maximise your muscle health.

Carly Pepperell

Carly gets to do everything under the sun, including writing, editing, taking photos, creating stories, and swanning around at launches. She can down a glass of Prosecco without pausing for breath, and aims to be the youngest Pulitzer winner ever.

The post Managing our musculoskeletal health appeared first on Silver Magazine.

For many of us, lockdown has been harsh, whether that be to our brains or our bodies. Our mental wellbeing has been affected by COVID, but our physical health has also taken a toll. And as you step cautiously on to the scales (again) you should perhaps be asking yourself, “am I obese?”

Sorry. Not a nice word, obese.

How did we get here?

With people furloughed, both working from home and generally being stuck indoors, physical activity fell. Walking to work, going out and about, gyms closed…

And who could forget the comfort eating (and drinking!) we did? Not that we’re judging – sometimes all that got us through the days was great portions of comfort food or a vast gin and tonic.

But the end result is unavoidable. Many of us have piled on weight, and January seems like a good time to look at this.

What actually is obesity?

If you’ve had to breathe in to do up your jeans after lockdown, or bought a bigger size, you’re probably thinking it’s not too serious. You’ve just put a bit on, right? But it’s easier to be clinically obese than you think.

[perfectpullquote align=”left” bordertop=”false” cite=”” link=”” color=”” class=”” size=””]BMI is where you’ll find the truth, not on the bathroom scales[/perfectpullquote]

It’s not just about weight. It’s about your Body Mass Index (BMI), which takes into consideration your age and height too. It’s about distribution of weight, and lifestyle. As an example, you can be 5’3” and at 12 stone be classed as obese on the scale. But add another six inches at the same weight, and you’re defined as a healthy weight.

Many of us already know or have checked our BMIs, thinking perhaps we are only a few pounds overweight, only to be left horrified at the results. And it definitely feels harsher for shorter people! But the BMI is where you’ll find the truth, not on the bathroom scales.

If you’re not sure how to calculate your BMI, there’s an easy form on the NHS website.

So is it all about how fat you are?

Not really. Obesity isn’t about being perceived as visibly ‘fat’. It’s a name given to a category on a weight spectrum which exists to monitor health. Obesity can lead to high cholesterol and high blood pressure which in turn can cause heart attacks, heart failure, and strokes.

Of course, being healthy isn’t just about the numbers; it’s also about exercise and diet. For example, someone who weighs more than their friend may exercise more and have a low cholesterol diet. Their friend, however, could have an unbalanced diet and unhealthy habits.

The impact of lockdown obesity

Shockingly, an estimated two-thirds of adults in the UK are above a healthy weight, with at least half of those considered obese.

More than 40% of adults have gained weight during the pandemic

Gaining obesity status during lockdown – while entirely normal for a lot of people – created more consequences that normal. Being obese could lead to people being hospitalised pre-COVID, but the danger was greater during the pandemic due to the double risk of complications from COVID-19.

More than 40% of adults have gained weight during the pandemic, with the average addition coming in at half a stone (at least for us!).

With £6.1 billion being spent on obesity-related illnesses per year – which is predicted to go up to £9.7 billion per year by 2050 – it’s time to think about our health.

Risks of obesity include:

• Reduced life expectancy
• Cardiovascular disease
• Type two diabetes
• At least 12 kinds of cancer
• Liver and respiratory diseases

The Dos and Don’ts of battling obesity

How not to lose weight

Who hasn’t tried a crash diet? Let’s face it, most of us have dabbled in a fad diet somewhere along the line, but they’re neither proactive nor healthy.

… when we break our diets, we feel guilt and regret

There are the infamous ones, including juice diets, seven-day ‘detoxes’, and that weird thing with maple syrup and lemon that Beyonce does, all of which claim to help with ‘rapid weight loss’. These diets rely on severe restriction of food and calorific intake. This is unsustainable in the long term, and it can often result in people reverting to the bad habits that made them overweight in the first place.

Then there’s other unhealthy eating habits, like stopping eating our favourite foods, cutting out entire food groups, eating foods we hate (celery we’re looking at you), or starving ourselves to the point of exhaustion. But this isn’t a long-term solution, nor is it healthy.

It’s also a downer on our mental health, because when we break our diets, we feel guilt and regret. And after the past couple of years, we understand only too well how important mental health is.

Slow and steady wins the race

It’s the small habits we change that can make a long-term difference; start small to achieve the big changes.

1. Maybe not the obvious. Look at your drinks choices

Yes fizzy drinks, coffees, and teas are way more delicious than water, but people don’t realise what difference it makes to decrease the number of sugary drinks you’re consuming. Start swapping some of those drinks for some good old H2O.

2. Ease up on the alcohol consumption

We all know it – though we may not like to hear it. Alcohol can have a huge impact on your weight. Reducing your intake of alcohol can help with weight loss and reduce your blood pressure, so it’s a win-win.

3. Regular amounts of small exercise

You don’t have to go mad! It can be tempting to view exercise as an intense activity. But exercise can be a simple walk, gentle jogging, leisurely swimming, cycling, or even yoga. The key is to do something you love, something you’ll keep doing. Even if it’s just walking the dog.

The important part is that you’re moving around and getting the blood pumping around your heart. Committing to two hours of exercise a week is a good start: that’s four days of 30 minutes of exercise.

It can be simple to incorporate that into your life, like walking your dog for longer, cycling to the shop instead of driving, or maybe just doing some yoga/Pilates in front of the TV in the evening. It’s always fun with a friend too, so buddy up. You can join Facebook groups and keep an eye out for local announcements for people looking to exercise with friendly faces.

4. Eat more fruit and veg

I mean… this one is just so obvious right? Many of us struggle to get our five a day. A lot of us don’t even like fruit and veg! Trick yourself by making food you can sneak veggies into, like soups and stews.

Top tip: always carry a piece of fruit around with you. If you’re like me, when you get hungry you’ll reach for it out of convenience.

5. Decrease your processed grains

Processed grains (for that read white) like bread and bagels aren’t terribly nutritious, despite being delicious. They can cause a spike in your blood sugar which can then translate into cravings. Swapping your morning cereal or toast for a protein-filled meal, like eggs, will keep you feeling full for longer. And opt for wholegrain alternatives.

The takeaway (pun intended)

We don’t need to say ditch the takeaways, do we? But just in case – not only are they high fat, most delivery meals or processed foods are heavy on sugar and salt. Get in the kitchen. Delete those apps!

Your weight isn’t just about how you look, but more about your health. It’s important to look after your body, as it does so much for you.

Obesity can lead to physically detrimental problems, and it has a huge impact on our health care. But don’t starve yourself out of guilt and don’t be ashamed. Small steps are the way forward: take it one day at a time and start to change those habits.

If there is one thing you take away from this article, let it be this: you’re not alone. Lockdown has been hard for all of us, and everyone has struggled in some way… so don’t be too hard on yourself.

Not sure where to begin?

Better Health – NHS  is a free weight loss plan app with a 12-week program with lots of support. Launched by the NHS as an attempt to battle the rising problem of obesity.

Support Groups – Obesity UK shows you the available support groups for you to choose which one aligns with your needs.

Healthy eating – British Heart Foundation gives you a guide on healthy eating including how to maintain a balanced diet.

Lili Lowe

Lili works across all the channels; writing articles, taking photographs, creating content, and designing eye-capturing imagery. She’s an animal-lover who cries just seeing a picture of a baby sloth.

The post That lockdown stone: should you really be asking, ‘am I obese?’ appeared first on Silver Magazine.