The key to healthly exercise is just that.Let’s take another look at why we should exercise so we can hold a green fitness key.Today I find that humans are far too sedentary, all too
often sitting in front of a computer by day, followed by
sitting in front of a TV at night. This lack of physical
activity causes emotional and physiological imbalances,
but we can change this by looking at how we exercise; improving your
fitness changes your chemistry, acts as a powerful antidepressant, promotes
mental clarity, and reduces the likelihood of cancer.
If you’re not happy with either how you look or feel about your weight,
then with correct guidance, you can break out of inactivity and be rewarded
by smiling at yourself whenever you see your reflection. I will guide you towards 4 green keys to health and tonight is fitness.
You can learn more about how and when you should
exercise, as getting the correct mix can extend your life.
When I am working at my clinic, I hear echoing around the walls: I am too
old to exercise, too old to work. Are you too old to exercise? Well, no one told
Jiroemon Kimura (born 1897) that he was too old. He passed away recently
at age 116, farming until he was 90 years old. Remember the Carry On films?
Well, did you know that Barbara Windsor carries on exercising in her late 70s?
You can find her in her gym wear keeping fit outside in Hyde Park.
Over 450,000 people in the USA and over 70,000 people in the UK risk total
knee replacement every year. Want to talk pain? Then talk TKR. What’s
worse is that it is unsuccessful 10% of the time, and you can even die from
having total knee replacement. Furthermore, the age for TKR is constantly
dropping. Why? Anybody want to hazard a guess? That’s right: obesity.
Now, this isn’t proven yet, but it is most likely the biggest cause.
So, what happens when you get fat? Ladies, take the ‘C’ off chips and you
know what you get! Guys, you put it on around the waist and lose sight of
your favourite toy! What you probably don’t know is that your knees are
loaded with up to four times your weight, so every extra stone (14 lbs) is
an extra four stone (56 lbs) on your knees – that’s why knees are so often
the first casualty with OA. If you want to know why the four times multiple
occurs, it’s because of leverage. Now, you are intelligent people, and you are
surely interested in health or you wouldn’t be here. So, why have you made
the decision to get arthritis? Made the decision to get lots of pain? Made
the decision to risk surgery and even death? It’s because much of the pain
associated with the pleasure of eating too much is too far away, and anyway,
going to the gym is a pain for most. We need to change the way we think
about exercise, and hopefully this chapter will go some way to doing that
Here’s some more cheery news: an in-depth study into retirement found
that men in their sixties are every bit as good at driving business than those
physically and mentally in their prime. In later life, prescriptive exercise is
more effort than swallowing a pill, but it is well worth it; in a nutshell, you get
less senility and less pain. Exercise weaves its magic, strengthening the heart,
releasing more neurotransmitters for cell communication, boosting BDNF
for improving neural connections in the brain, aiding metabolism, improving
blood flow, stimulating toxic disposal systems, and strengthening bones.
This next fact gets me out running in howling gales and rain: current research
in Sweden shows that exercise alters the way genes work in the tissue that
stores fat, and changes in adipose tissue storage sites were measurable even
with just two workouts a week. Epigenetics has always fascinated me since
studying biology, and this is the study of how chemical alterations will
change how genes work in a cell. This allows us to fine tune our body to a
Exercise alters this process in muscle cells and improves how sugar is
processed. Furthermore, adipose tissue (fat cells) is an organ in its own right, producing active chemicals that have profound effects on the body. In
this tissue, 18,000 markers were found on 7,663 genes! This is leading to a
greater understanding of why exercise helps fatty tissue do its job properly,
which means that as we get older, we don’t have to have such a lumpy,
bumpy body. This smooth body needs a good structural support.
Using food as medicine to stay out of pain.The Wrong Food Feeds Pain
Most of us eat too much of the food that enhances pain, and too little of the
food that reduces pain. Soil nutrients are not what they used to be, as they
have more additives, more are being processed, and more have a longer
shelf life. Our cells depend on good food and water for creating healing, energy
and cleansing, but because of the poor food we eat (which has additives
and is heavily processed), we have persistent inflammation contributing
to musculoskeletal pain, arthritis, diabetes, heart attacks, strokes, cancer…
you name it. Refined grains, omega 6 fats, too much sugar, and too much
dairy – especially milk – all stress the system out, and pain due to too much
inflammation damages nerves beyond any injury, and also causes tissue
pain in the tendons, ligaments, and joints.
Our ancestors were hunters and gatherers who lived on a planet with a
relatively low population, where the soil was rich in nutrients with hardly any toxic chemicals. They ate good food medicine, fresh fish or meat, berries, roots (therefore, a lot of
healthy omega 3 oils), and fruit and vegetables high in antioxidants. They
had no processed foods, no wheat, no trans fats, no excess sugar or omega 6
and no processed dairy. Even if you eat some of these foods yourself, pulling
some fresh vegetables out of your garden – from well fertilised soil – is a
small start. For our ancestors,using good food as medicine helped to control chronic
inflammation, something which pervades the modern day Western lifestyle.
We are becoming increasingly obese, including our children. We are a
fat nation, and because of this, we find ourselves in a major health crisis.
This extra fat not only strains our joints, but these engorged fat cells fire
off inflammation. Organ fat is crawling with immune cells, prolonging
inflammation and damaging the surrounding tissue. Living longer means
that these days, a lot more of us are over 35, and around this age, our
natural pain blocking anti-inflammatories (proteolytic enzymes) dry up.
We are, essentially, rotting, as these are the guys that usually help to shut
the pain gate in the dorsal horn of the spinal cord. Our next generation
is not going to live longer than us, and this is the first time in history that
this has happened – it says a lot, doesn’t it? Due to needing more help in
order to control our body and not getting it, we make too much fibrin,
causing too much scar tissue in our tendons, skin, and joints. This then
causes arthritis, fibromyalgia, artery narrowing, and poor healing all round.
I now have ground breaking technology at my practice that puts the clock
back on joints, however, cells still need a healthy environment in which to
flourish in the first place.
Getting To Retirement Age
Let’s consider some facts, by again looking to the USA and their statistics on
lifestyle at retirement age. Now, I want you to imagine that you’re at a party
with all your friends. Out of all of these people, how many do you think will
still be alive at retirement age? How many will be flat broke? How many will
be wealthy enough to help others? If we look at the American statistics here
(which will be similar to our own in the UK), the answers to these questions
may surprise you. Out of 100 American citizens with social security, only
one would be wealthy at retirement age. Four would be financially secure.
Five would still have to work in order to afford their lifestyle. Fifty-four
would be completely broke, and thirty-six would be dead. Only 5% would
be able to live healthy lives at this point. Now, imagine you’re looking
around at your friends at the party again. Only 5% of these people will be
able to support themselves enough to live healthily at retirement age. This is
why we need a life plan, and this is why we really need to think about where
our lives are going.
With that in mind, how old do you think your kids will live to? And does it
matter where in the world they live? Unfortunately, according to the CIA File
(October 2014), the average life expectancy of children who are born now is
not as good as you might think (especially with some scientists estimating
that all of us will soon be living into our hundreds). Broken down by country,
people born in Monaco today will have an average life expectancy of 89.57
years. This is at the top of the table. Here in the UK, it is 80.42 years. In the
USA, 79.56 years. Then, right at the bottom of the table, we have South
Africa: children being born there today will have a life expectancy of just
40.96 years. This sounds shocking, but it is something that – here in the UK
– we have the power to change ourselves, by transforming the way we think,
what we eat, how we move, and what kind of lifestyle w
Eating healthily in minutes is essential with modern busy lives.I enjoy my smoothies and juices, and know its healing my body. Whilst making these mixtures I always get my head around how good they are for my body.A positive mindset and eating healthily is a good combination. It takes about 3 minutes to prepare and a minute to enjoy.I love my morning smoothie. I make one for my breakfast to give me energy for my running, cycling, or dance/fit class. Although even if you’re not about to do exercise, it’s a great way to start the day. My favourite eating healthily in minutes task is a smoothie which I have a
lot – includes almond milk, a banana, and some raspberries or strawberries,and milled seeds and this smoothie is easy to digest, which is good for me if I’m running afterwards. Bananas are said to make more happy juice
in the brain, so I always include one in my smoothies if I can. I may also add pineapples as they have bromelain, which aids digestive pains, as well as papaya, which has papain that does the same thing, and cherries whichhave anthocyanin, a painkiller.
Then, after sport or as a snack, I enjoy my veggie juices – they’re full of
carotenoids, which are strong antioxidants and which help prevent any
form of chronic disease. Juicing really does get addictive; you can almost
hear your cells calling out to thank you. I often rummage around in my
greenhouse and fridge to find seasonal veggies and fruit to make a yummy
cocktail, which is basically a turbo shot of nutrients. Not only is this secret but its food medicine.
Why choose unnessary suffering? My mission for my book the 4 keys to health was to help avoid this. I witness unneccessary suffering day in,day out within my clinic and at presentations.I see evidence in peoples shopping baskets,in their T.V viewing, in the way they speak and the lack of exercise.So, I’m here to write about avoiding pain and suffering, which isn’t something that most people want to think about, is it? But what’s the opposite of pain? That’s right: pleasure. We all do everything we can to avoid suffering and seek pleasure, don’t we? But do we always make conscious decisions to seek pleasure and avoid pain? Let’s think about that. Is it possible that you make decisions that you perceive will give you pleasure when, in fact, it will ultimately give you pain? Yes, of course it is! We are all guilty of putting coins in the pain bank for long-term savings, rather than in the pleasure bank.
I have been puzzling over this one for many years while sitting in front of my patients. Recently, in preparation for The Z Factor – an annual health seminar run by Joseph McClendon III, where I give presentations – I asked my dear old friends, whom I’ve had the privilege of studying psychic/intuitive healing with for thirty years, about this. They responded with, “You have studied the suffering of thousands of humans over the years, and still you are confused. Study you… listen to yourself… ask yourself the question about all of your actions. Knowledge is inside us, not out there. Bring soul awareness, if you will. Bring mindfulness to your human thought processing when you make a decision about eating, working out, and so on. Get into a state of mind that is truthful about your actions.”
When we bring into focus a higher awareness, we are checking our beliefs about what we see and feel. Our vision is very inaccurate, seeing only a tiny part of what is really there. If we see the colour red, we get the memory of what red means to us, making a meaning solely for us. Therefore, red is a belief. Higher awareness says that we are accessing memory data associated with this visual input in order to get hold of the belief. We run it through a semantic memory system, finding the belief and making it into a thought. Changing beliefs kills old habits.
What we need to realise is that we are controlled by social acceptance to do what everybody else does, and that we are all intensely manipulated by advertising. We are driven to believe what we see on TV and in the press. Drugs companies, food companies and drinks companies are not driven to provide the healthiest products they can, but to maximise their profits and serve their shareholders. The only person who can look after you is you, and if all you do is follow everyone else, you are doing no better than a lemming who blindly follows the rest of the lemmings off a cliff. When we think of suffering, we need to realise that many causes of pain are self-inflicted and can be easily avoided. So, why do people choose the self-destruct button, over and over again? This is the fundamental question about pain, and one which needs to be answered. For many, suffering is a choice.
Traffic light approach to health, what do I mean ?Traffic Light Approach to Health
At my clinic, I always ask my patients to fill in a questionnaire about their
current health, and their answers are incredibly useful in letting me see
where they need to improve their mindset, their nutrition, their fitness and
their lifestyle. I call it the traffic light approach to health because we analyse
these areas by saying whether the patient is green (good), amber (room for
improvement) or red (poor). These are your fitness keys, and they will tell
you where you need to improve. With this in mind, I have developed four
questionnaires – one for each key – and have placed them in the appendix
of this book. If you want to get the most out of this book, I urge you to
complete the questionnaire at the start of each chapter, and again after
you’ve absorbed the knowledge and implemented some of my suggested
changes into your life. Soon, you should start to see your traffic light scores
changing from red or amber to green on all counts. When this happens, you
are likely to be at your optimal health for your age, which means you’ll be
giving yourself the best possible chance if a disease or injury should occur.
So, to those therapists and doctors who want to go beyond their specific
training and look at the synergy of everything they know in order to create
their own map, here is mine.
If you don’t want to commit to a new, healthy you, then now is probably a
good time to leave my blogs. If, however, you desire to work towards a healthy, fit,
pain-free body, here we go. It’s time to take your health into your own hands
and get rid of all the pain that has been holding you back
We march into joint problems with innocent ignorance. A poor diet full of processed sugar, excess fat, caffeine and alcohol, leading to obesity, compounded by poor posture and footwear. These dark winter days we rarely get the correct amount of exercise to protect our joints, putting our bodies through repeated stresses and strains with weak muscles. On top of this it is difficult to keep a positive mindset with such negative world news.
No wonder arthritis creeps in.
My patients often ask if they have arthritis and what type. They often think that fibromyalgia is a form of arthritis.
Broadly speaking there are two kinds; osteoarthritis (OA) and rheumatoid arthritis(RA). An examination by your physiotherapist or GP with xrays and bloods, should determine which it is.
OA, the most common type, is wear and tear in the smooth cartilage protecting the bones in joints, which eventually leads to bone erosion, bone spurs and unsightly bony end thickening. The joint juice, the synovial fluid, swells and becomes inflamed and sticky. The attacked bone haemorrages precious calcium. By 50 years old 8 out of 10 of us have OA and by 60, 9 out of 10. Left untreated, OA can have a massive negative impact on quality of life and eventually need surgery. When bone is very fragile, it becomes osteoporotic and breaks easily. By the age of 70, 1 in 3 ladies suffer this.
Clearly, for everyone, it is well worth investing time to prevent the worst. I have mild OA in my right knee following surgery and if I follow the plan enclosed, I keep the symptoms at bay.
RA is totally different to OA, whereby the malfunctioning of the immune system is self destructive to joints and muscles. It is linked to genetic makeup and believed to be triggered by a viral attack.
I am frequently asked about Fibromyalgia, but this is not arthritic or inflammatory. The symptoms of fatigue, sleepless nights and muscle pain are believed to be a malfunction of the mitochondria energy processing system in the cell.
Exercise regulary every 48 hours, include gentle exercise like Tai Chi or Yoga when you are feeling sore and stressed up, and try to exercise outside to get your daily sunshine, vital for vitamin D.
Consult a nutritionalist to check for food allergies and consider a liver function test. Many natural products support the liver, milk thistle, artichoke and dandelion.
Increase fruit and vegetable intake, especially raw. Best for arthritis are; carrots, green peppers, watercress, tomatoes, beetroot, berries, grapes, cabbage, broccoli, brussel sprouts and kale.
Eat less red meat, dairy, sugar laden and deep fryed food, drink less alcohol and caffeinated drinks.
Increase water, ionised if possible.
Consider supplementing, check with a nutritionalist. I take high quality antioxidants, minerals and Omega 3 & 6 every day. Calcium, magnesium and phosphorus are very important for arthritis.
For fibromyalgia, 5 HTP can help sleep, try malic acid with magnesium for pain and to boost ATP energy cycle, manganese and coenzyme Q10.
Check your blood sugar level. Vitamins C,E, manganese and chromium can help with this.
Menopause can increase the problems with arthritis and fragile bones. Mineral uptake can be poorer, vitamin D low in winter, hormone levels of oestrogen and progesterone and parathyroid can be out of kilter. There are great self help books out there, and your GP can advise you on your hormones and bone density.
If pain worsens on walking, consider a biomechanical check for your footwear.
For preventive treatment ask us about on the revolutionary German MBST technology that repairs and regrows cartilage and bone cells for osteoarthritic and osteoporotic sufferers.
For Fibromyalgia: the above plus Gunn IMS dry needling.
For Osteoporosis: MBST
If you would like help, please contact Nicky Snazell Clinic, 01889 881488.
Arthritis (also referred to as inflammatory joint pain) CAN be prevented with a few simple changes to your lifestyle. Information on what food you should eat and exercises you should do to help prevent getting the worst arthritis symptoms and if you do suffer arthritis, what treatments are available.