REFEReNCES:

The Many Health Risks of Processed Foods

Plastics pose threat to human health

Should You Be Worried About EMF Exposure?

Industrial Farming Pollution

They Belong in Cosmetics

Toxic Pollution

step 1. IMPROVE SLEEP

Did you know…..?
People who sleep less have higher levels of chronic inflammation and have an increased risk for chronic diseases such as cancer, heart disease, diabetes and obesity ETC. 

Sleep deprivation also leads to hormone imbalances. including weight gain and sugar cravings, fatigue and mental health problems.

Are you sleep deprived? 

• Take longer than 15 minutes to get to sleep at night?

• Wake up during the night?

• Need an alarm clock to wake up?

• Consistently get fewer than 8 hours of sleep per night?

• Wake up tired and moody?

• Often find it hard to get up in the mornings?

• Often find you lack focus/feel foggy?

• Feel lethargic? 

Chronic stress leads to adrenal fatigue…..Cortisol Produced in the adrenals: regulates metabolism and blood pressure; promotes insulin release to regulate blood sugar, converts amino acids into glucose (sugar) and breaks down fat into fatty acids and glycerol.  Cortisol is useful in the short term but prolonged periods can result in: Elevated blood sugar (hyperglycaemia), lower bone and muscle mass, weak immunity, more belly fat and INSOMNIA - elevated cortisol keeps you awake!

POOR SLEEP OR REDUCED SLEEP

=

LESS HGH (human growth hormone) =  CAN’T HEAL, REST, GROW, REPAIR, RE-ENERGISE

Tips for better sleep:

• KEEP BEDROOM FOR SLEEP: no work or tech devices

• AVOID ALCOHOL STRAIGHT BEFORE BED (when sedating effect wears off, you get interrupted sleep)

• REDUCE FLUID INTAKE BEFORE BED (ideally 2 hours before to avoid waking in the night for the toilet)

• AVOID CAFFEINE AFTER MIDDAY

• LIMIT SUGAR (sugar messes up your circadian rhythm)

• AVOID STIMULATING ACTIVITIES, ESPECIALLY BLUE-LIGHT EXPOSURE, AT LEAST AN HOUR BEFORE BED

• KEEP YOUR BEDROOM COOL AND DARK

• IF YOU CAN’T SLEEP, GET UP! (do something relaxing rather than toss and turn)

  Sleep Supplements:

• ADRENAL COMPLEX: ASHWAGANDHA, RHODIOLA, SCHIZANDRA, LIQUORICE ROOT, SIBERIAN GINSENG

• MAGNESIUM (topical oil spray is best for absorption; magnesium glycerinate is best for sleep)

• VALERIAN

• CBD

• LAVENDER ESSENTIAL OIL

• 5-HTP (amino acid, precursor to serotonin: needed for sleep to produce melatonin which regulates the sleep/wake cycle)

• B VITAMINS (deficiencies can cause insomnia): a non-food supplement should always be taken as a COMPLEX (good foods are egg yolks, nuts (especially walnuts), seeds, bananas, fish, meat and raw organic dairy)

Step 2. Clean up your diet:

ADD:

• Fresh unprocessed vegetables, meats and oily fish (free range and organic where possible).

• Eat The Rainbow -Polyphenols (healing chemicals found in coloured fruits, veg, herbs and spices) reduce inflammation, heal your gut and, in turn, affect your whole body and brain as a system.

• Water – 2 litres per day minimum (more if active OR low carb diet). Before meals, add lemon juice or organic apple cider vinegar (a tablespoon or 2 in a glass of water) for digestion.

• Healthy Fats.  Those natural saturated, monounsaturated and omega-3 fats (olive oil, butter, coconut oil, avocado oil, organic ghee, avocados, oily fish, fish oils)

SUBTRACT:

• ALL HIGHLY PROCESSED FOODS

• Vegetable Oils (eg sunflower oil, cooking oils) these are too high in omega 6. High temperature processed, chemically extracted seed and grain oils are highly inflammatory.

• Refined grains (eg breads, cakes, biscuits, crackers). Modern refined grain products are high in pesticides and herbicides (especially wheat and corn) and can spike blood glucose more than table sugar calorie for calorie.

• Pasteurised, commercially produces cows’ DAIRY (excluding grass-fed butter)

• PROCESSED MEATS (think: cheap meats with fillers and chemicals which can be highly inflammatory)

• GLUTEN (found in wheat, most grains and sauces, beers and processed foods) https://articles.mercola.com/what-is-gluten.aspx

• SUGAR (INCLUDES REFINED CARBOHYDRATES such as bread and pasta) (and most artificial sweeteners)

Immune System Boost:

• 300mg CBD - used to assist in relaxation and act as a potent anti-inflammatory, this can allow the immune system to be more effective in fighting invading pathogens. Also, any sleep benefits associated with taking CBD allows the body to heal and repair whilst allowing the immune system to work optimally (this mostly happens as we sleep).

• 8- 14mg Zinc (maintenance dose, more if deficient) - antioxidant and anti-inflammatory properties modulates immunity and is essential for hundreds of functions within the body.

• 14000mg Vitamin C - PRIOR to onset of illness, LARGE doses (1000mg daily) can shorten duration and severity of colds (and crucial to collagen formation).

Disclaimer Please, check with your doctor before switching to the botanical remedies Any products mentioned are not intended to diagnose, treat, cure or prevent any disease.

OPTIMISE CBD

With inflammation, some people can only find relief with CBD oil, particularly those with advanced cases of rheumatoid arthritis, multiple sclerosis, migraines, joint disorders, and pervasive muscle pain. In some cases, people have reported nearly miraculous improvement in the inflammation.

OTHER AMAZING STUFF:

• Spirulina, chlorella (algae) and seaweed derived foods (contain iodine, B vitamins and zinc)

• Cruciferous vegetables – such as broccoli, all sprouts, cabbage and cauliflower.  These contain sulforaphane: highly anti-inflammatory and INCREASE mitochondrial function.

• TURMERIC, GINGER, CINNAMON, NUTMEG, CHILLI

•  Medicinal mushrooms such as CHAGA, REISHI, LIONS MANE, CORDYCEPS

• LIVER DETOX compounds found in: MILK THISTLE, DANDELION, GRAPEFRUIT

• PROBIOTICS: Healing and rebuilding gut.  Symptoms of leaky gut (ANY autoimmune problems) or inflammation can stem from gut imbalances.  Psychological issues take their cues from the gut.

Why do we all need a good immune system?

In the simplest terms, our immune system keeps us alive.

When it fails we can quickly succumb to overwhelming infection. This is called being immuno-compromised and can be very dramatic when someone takes immuno-suppressant drugs like chemotherapy or high doses of steroids or has a disease like leukaemia.

Our bodies are colonised from before birth with what is known as the 'microbiome' - billions of microorganisms (bacteria, yeasts, moulds and viruses). They are necessary for our health and are constantly changing as our environment changes and we encounter new mutations.

Our immune system keeps these microorganisms in check and prevents any of them from getting out of hand and becoming a danger to our health as well as identifying new micro-organisms and either destroying them or adapting to them.

Our immune system is also what prevents us from getting cancer as it identifies abnormal cells and destroys them before they can grow and spread.

It is a very complex system that involves far more than just antibodies.

Natural ways to boost our immune system:

Homeostasis is any self-regulating process by which an organism tends to maintain stability while adjusting to conditions that are best for its survival.  Our body is designed to maintain a state of homeostasis - optimising our health and immunity.

As part of the aging process, our immune systems tend to decline and become less effective over time which is why people in their 80+ years are more vulnerable to infections.

Modern life damages our immune systems through pollution, radio-frequencies, stress, poor nutrition etc. 

However, we can improve our immune system by being proactive about our health and well-being.

The first steps to a healthy immune system are very basic, living as natural a life as possible. 

• A diet rich in a variety of nutrients that are free of toxins and pesticides

• Fresh air and sunlight

• Regular physical exercise 

• Quality sleep and relaxation

• Reduce exposure to radio-frequency radiation especially at night

Supplements alone are not enough, if you eat junk food, don't get any exercise or fresh air, and can't sleep then supplements can only provide limited benefit.

However, we all have pressures and stresses to cope with and it can be really hard to consistently maintain a healthy lifestyle, supplements can help to give our bodies a boost.  We also need to repair some of the damage that has already been done and supplements really can kick start this process.

Body Mind Relationship

• Sleep/anxiety/pain/confidence/peace of mind, scientists are only just beginning to understand the complex relationship between health and our mind.

• We can have identical genes but suffer from different health problems because a different sequence of those genes is switched on or off.

• This is called epigenetics.  Stress, pain, anxiety, and lack of sleep can switch on genes that are linked to chronic health problems and cancer.

• The opposite is true.  We can help our body to repair itself by using the power of relaxation, laughter and love.  Positive states of mind and visualisation have been used for decades to improve the cure rates of cancer treatments.

• Reducing emotional stress and making time for the things which make us happy on a regular basis can have very significant health benefits.

Sleep/pain/anxiety

We all know how terrible we feel when we are sleep-deprived or stressed and how tiring and stressful pain is particularly chronic pain.

It can be a vicious cycle - pain or anxiety stops us from sleeping - lack of sleep makes everything harder to cope with and increases our stress levels - pain is harder to control when we are tired and stressed.

There are many things we can do to improve our sleep:

• Avoid using your phone, watching television, or doing anything mentally taxing for at least 1 hour before sleeping

• Avoid stimulants like coffee and tea late in the evening

• Get a comfortable mattress. It is worth every penny.

• Have the bedroom at a comfortable/cool temperature

• Move all sources of LED light and radio-frequency radiation as far away as you can from your bed or even your bedroom

• Make the room as dark and quiet as possible

• Try relaxation exercises or a relaxing bath

• Do some exercise if possible in the fresh air before going to bed  

Pain can be hard to control and many of us take medication or use alcohol to get some relief.  However, these are not long-term solutions, can be addictive, tend to work less well over time, and have side effects which damage health.

Natural supplements like CBD have been used for the relief of pain and anxiety throughout human history are safe, non-addictive, and effective.

Other natural remedies can help such as massage and manipulation, acupuncture, reiki, aromatherapy, and yoga.

GOING GLUTEN FREE?

Following a gluten-free diet is an important choice for many people, providing numerous health benefits, such as reduced inflammation, better digestion, greater energy, clear skin, healthier hair, regulated hormones, and countless others relating to treatment of chronic disease.

The term gluten-free, aside from being associated with celiac disease, has connotations with diet trends and fads, therefore it is important to understand the basic principles.

WHAT IS GLUTEN?

Gluten is a type of protein called a lectin.  Lectins are found in legumes and grains and serve to protect plants from predators.  They do this by binding to receptors in the body once ingested, and causing problems with digestive, hormone and immune functions, leaching nutrients from the body and damaging the gut wall.  Gluten is found in wheat, rye, and barley. As it is useful as a cheap binding agent, gluten can be found anywhere from pickles to sushi, sausages to curry powder, sweets and salted packaged foods and condiments. Most processed foods found in supermarkets are likely to contain gluten if you look at the ingredients list. This can make going gluten-free a challenge if you are used to buying processed/ready-made foods and condiments.

WHAT IS CELIAC DISEASE?

In people with celiac disease, gluten triggers an immune response: the body identifies this protein as a foreign or dangerous substance. This damages the lining of the small intestine, interfering with the absorption of nutrients from food, causing a host of problematic symptoms, and leading to other problems like osteoporosis, infertility, nerve damage, and seizures. Other symptoms include vomiting, nausea, fatigue, bloating, ADHD, irritability, skin irritation and rashes, delayed growth, joint pain and depression to name a few. THESE SYMPTOMS ARE NOT LIMITED ONLY TO CELIAC PATIENTS!

Small symptoms such as chronic fatigue or eczema may not reveal more serious health concern for years or even decades, but gluten still continues to cause damage. After removing gluten from your diet, the symptoms can disappear in a matter of weeks, but gut damage can take years to fully heal.

DAMAGE TO THE GUT BIOME

More than 50% of our immune function occurs in the gut.  The friendly gut bacteria help regulate your immune system, control intestinal permeability, digest your food, synthesise nutrients like vitamin K2, send hunger/fullness signals to your brain, and do all kinds of other stuff. But they really don’t like gluten, and gluten really doesn’t like them When there is bacterial imbalance in the small intestine, the immune system weakens, leading to chronic disease, so getting rid of the gluten is a good idea. Gluten causes damage to the intestinal wall which leads to GI symptoms like gas and bloating. Removing gluten from your diet allows the damaged intestinal villi to heal, absorbing nutrients better and clearing bloating and gut distress. Interestingly: Between 30 to 60 percent of the population has undiagnosed issues with gluten that contribute to conditions like arthritis and inflammation. That inflammation is dangerous because…

 INCREASED INTESTINAL PERMEABILITY

Inflammation in the gut leads to intestinal permeability. Your gut lining should only allow digested food into your bloodstream (absorbing nutrients) while keeping out other things we ingest like viruses, bacteria, large molecules like dust, and harmful things. Inflammation upsets this, causing widening of junctions between gut wall cells in the gut wall so too much stuff can pass through (hence the name “leaky gut”).  This is a huge factor in autoimmune disease

INCREASED VULNERABILITY TO GUT AUTOIMMUNITY

The protein, gliadin, which is part of gluten, then gets into your bloodstream and encounters your immune system.  That’s where the problems really start, in the form of molecular mimicry: these proteins appear like your own body’s tissue.  The antibodies formed to fight it can start attacking your own body as well. This leads to….Increased vulnerability to autoimmune thyroid disorders, type 1 diabetes, fibromyalgia (for both celiac disease and non-celiac gluten sensitivity!), rheumatoid arthritis, autoimmune liver disease, and a couple different autoimmune skin diseases.

GLUTEN AND JOINT PAIN

Systemic inflammation in the body often shows up as joint pain, weakened ligaments and slowed muscular recovery. If you’re not chronically inflamed, your acute inflammatory response is much more efficient. This is important if you, like an athlete, or any active person, regularly tax your body and need a quick recovery period to continue being mobile and pain-free.

HORMONES

Women suffering from Celiac or gluten sensitivity often experience menstrual irregularity, often missing periods or having them be quite severe. Cutting gluten can rebalance these hormones.

THE BRAIN

Gut inflammation and microbiome imbalances due to the immune-inflammatory response to gluten can increase risk of dementia and Alzheimer’s disease.  ADHD and autistic spectrum disorders may also be exacerbated by the inflammation.  Autoimmunity is linked to depression and anxiety too.

GLUTEN AND SKIN

Avoiding gluten is a first major step towards lowering inflammation and immune responses in the body which often shows up in the skin of celiac and non-celiac patients.

Examples:

Dermatitis Herpetiformis: An extremely itchy skin rash caused by gluten consumption, accompanied by lesions can sting and burn as well as itch.  This is a hallmark of celiac, once conformed by blood tests.  In spite of medications given to subdue it, eliminating gluten is the only long-term treatment.

Psoriasis: Several studies show that the skin condition psoriasis (thick, scaly red plaques  developing on your skin) is strongly linked to gluten. High levels of antibodies to gluten circulate in the bloodstream, indicating a reaction to gluten in the diets of patients even if they haven't been diagnosed with celiac disease. Although cause and effect is not clear, anecdotal show dramatic improvements upon adopting a gluten-free diet, regardless of celiac diagnosis.

Eczema: Eczema, another itchy rash, causes scaly, whitish patches on your skin.   Evidence suggests that for some people, eczema may be linked to celiac disease. For these people, a gluten-free diet works well.

Alopecia Areata: Alopecia areata is an autoimmune condition, causing hair loss when your body attacks your hair follicles.  Research that shows that people with both celiac and alopecia areata found hair regrowth following a gluten-free diet.  This is also evident for non-celiacs.

Chronic Urticaria (Hives): Children in a 2005 study, diagnosed with celiac disease adopted the gluten-free diet and all saw their chronic urticaria disappear within five to 10 weeks.

Acne: Many acne sufferers have reported relief from going gluten-free. However, it's possible that the side-effect of reducing carbohydrates may contribute, since low-carb diets have been shown to clear pimples.

Keratosis Pilaris (Chicken Skin): Tiny goosebump-like bumps to form, mainly on the backs of your upper arms.  These are reported to disappear on a gluten-free diet

Dry Skin: Going gluten-free is beneficial, as malabsorption associated with the untreated celiac disease can rob your skin of needed nutrients.

DIABETES: Wheat gluten is a major potential trigger of Type 1 Diabetes(that’s the autoimmune type, not the diet-and-lifestyle type).  A study of mice shows how a gluten-free diet reduced the rate of Type 1 diabetes in their children. Additional evidence that breastfeeding human children reduces the rate of type 1 diabetes, could suggest gluten is the problem, as breastfeeding delays the introduction of gluten to the baby. Problems caused by these proteins are not the same thing as blood sugar problems caused by the carbohydrates in wheat. 

IS A GLUTEN-FREE DIET UNHEALTHY?

To be honest, any diet implemented foolishly can be unhealthy! A gluten-free diet is no exception. Due to high demand for gluten-free alternatives, there are now countless gluten-free baked products available, like breads, pasta, cereal, and cookies that are made with poor quality, highly processed carbohydrates and are high in sugar. They can also contain harmful preservatives, thickeners and bulking agents.  Some products are better than others, but it is best to check labels and use as sparingly as possible.  The best option (time permitting) is to source some great recipes and make your own baked goods and condiments.

Most people know that the Vitamin C in fresh fruit and vegetables helps us to fend off infectious illnesses like colds and flu. (1) There is also research showing that taking high amounts of vitamin C upon developing symptoms decreases the severity and duration of the illness – including respiratory viruses like influenza and Covid. (2) (3)

Vitamin C is actually involved in both innate and adaptive immunity. It enhances the function of our killer B and T cells and the production of antibodies. (4) (5)

Vitamin C is also key to maintaining the integrity of our skin which acts as a natural barrier to disease because Vitamin C is integral to collagen synthesis (6)

When good sources of vitamin C are mentioned, the obvious answer is oranges. Although abundant in vitamin C, there are a number of foods that actually better sources. Peppers, broccoli, kale, sprouts, kiwis, blackcurrants, and rosehips all contain your daily vitamin C requirements per 100g serving. Steaming, stir-frying and roasting vegetables help to retain Vitamin C but raw fruits and vegetables contain the most.

We cannot store vitamin C because it is water-soluble, meaning a daily supply is crucial. 

Vitamin C is also a powerful antioxidant and helps to control inflammation throughout the body. (7)

Antioxidants fight the aging process and increase longevity and higher intakes of Vitamin C are associated with lower death rates from all causes particularly cancer, strokes and cardiovascular disease. (8)

If you do nothing else, start taking vitamin C right away; 

You cannot overdose on Vitamin C, what you don’t need is excreted in your urine and it is not stored in the body.

However, there is a side-effect of high doses of Vitamin C – diarrhea. So it is important to increase the dose gradually once you exceed 1 gram per day and stop at just below the amount which makes your bowels lose.

If you can tolerate it then the optimal dose for your immune health is 3 grams a day, spread right across the day. That's a 1,000-milligram capsule every 8 hours, or a level teaspoon of powder dissolved in a pint or so of water, drank all through the day.

If you notice symptoms of a virus simply increase your vitamin C intake if you can tolerate it: a rounded teaspoon (that's 4 to 5 grams) in water (which helps to keep you hydrated) every 3 or 4 hours. And keep on taking it.

There are many research studies that support the use of high-dose Vitamin C for treating Covid-19, bronchitis, and pneumonia. (9) (10) (11)

WHAT: A very important mineral, playing a role in over 300 enzyme reactions in the human body, Up to 80% of all adults are deficient!!

WHERE: Magnesium is found in seeds, nuts, avocados, dark chocolate, dark green leafy vegetables, whole grains, peas, and beans.

CHALLENGES: Being obese or diabetic, if you are exposed to heavy metals like mercury, fluoride, and lead as well as other toxins, smoke, eat hydrogenated oils or MSG, have fungal infections, Lyme disease or gum disease, or are under high levels of stress, then you cannot store magnesium properly and you could be deficient.

DID YOU KNOW? A magnesium supplement can provide extra support for your immune system and help to prevent a number of diseases.

A higher magnesium intake is associated with a reduced risk of diabetes, heart attacks, and abnormal heart rhythms, colon cancer, stroke, Alzheimer’s, depression, insomnia, osteoporosis, migraine, high blood pressure, auto-immune diseases, and obesity.

Magnesium plays a crucial role in natural immunity and the production of antibodies.

• Magnesium deficiency is associated with inflammation and the production of stress hormones cortisol and adrenaline which suppress immunity, raise your blood sugar and blood pressure

• Magnesium promotes restful sleep and relaxation and can reduce inflammatory pain aiding your body’s natural healing and mental wellbeing

• Magnesium is needed to properly absorb Vitamin C and calcium and repair bone

• Magnesium improves exercise tolerance, oxygen uptake, energy metabolism and muscle function. Your body uses up magnesium during exercise so it is important to replace your magnesium stores.

• The recommended dose for adults to support their immunity is 350 – 400mg per day.

Particular groups of people are likely to be more deficient:

• People over 65 as their skin makes less Vitamin D

• People who are housebound, night shift workers and people who work indoors

• People who cover most of their skin when they go outdoors or who use sun-block

• People with darker skin tones (of Afro-Caribbean, Asian and Middle Eastern origin) living in the UK

• Pregnant and breastfeeding women who need extra Vitamin D

• Small children and teenagers who don’t spend much time outdoors

Vitamin D enables us to absorb calcium and phosphate from our food. These minerals are needed for bone growth, strength, and repair.  Vitamin D deficiency causes fits, stunted growth and bone deformity called rickets in children and bone pain, muscle weakness, cramp, and osteoporosis which can lead to hip and spine fractures in adults. 

Supplements have many health benefits apart from keeping our bones healthy:

• Research shows Vitamin D supports our immune system making us less likely to have all types of  infections from Tb, urine infections, and sinusitis to influenza and pneumonia

• People who were deficient were more likely to be hospitalised or die if they got Covid 

• It helps to prevent Alzheimer’s, Parkinson’s, and Multiple Sclerosis 

• It reduces the risk of many types  of cancer particularly colon, rectal, prostate, and breast cancer

• Prevents inflammatory bowel disease 

• It helps to improve chronic liver disease

• It lowers blood sugar and helps to prevent obesity and diabetic eye disease

• It reduces depression and insomnia

• It helps to improve fertility and the birth weight of babies

• It protects against heart failure in the elderly and lowers cholesterol and blood pressure

• It reduces inflammation in the body  and improves Fibromyalgia and skin conditions like Psoriasis and Vitiligo

• It improves asthma symptoms

The Vitamin D Council recommends that adults take 5000 IU or 120 mcg per day. 

The Endocrine Society Expert Committee recommends that to reduce death rates and chronic illness as well as promoting healthy bones, the following quantities of Vitamin D should be recommended as safe daily doses.

1000 IU for children <1 year on enriched formula

1500 IU for breastfed children older than 6 months

3000 IU for children >1 year of age

8000 IU for teenagers and adults

Vitamin D doses above 25 mcg or 1000 units per day are classed as high doses and need to be taken with Vitamin K2 also known as menaquinone-7. This is because higher doses of Vitamin D cause the level of calcium in your blood to temporary rise. This can lead to calcium deposits in blood vessels which can cause cardiovascular disease.

Vitamin K2 works with proteins in the body that binds calcium, removing it from the blood and adding it to bone and teeth. This not only prevents calcium deposits and restores normal calcium levels in the blood but can reverse the build-up of arterial plaques protecting against heart attacks.

Vitamin K is also important for regulating lung health and blood clotting and can reduce the risk of heart attack, stroke, Alzheimer’s, diabetes, infertility, kidney disease, inflammatory diseases, and deep vein thrombosis. It is needed for strong teeth and bones and can reduce osteoporosis.

Vitamin K reduces the risk of Covid infection and improves the outcomes of Covid reducing the risk of heart complications and thrombosis (blood clots).

Vitamin K2 is made in small quantities by bacteria in the gut and is found in fermented foods, chicken, goose and duck liver, hard and soft cheeses, grass-fed meat, egg yolks, and butter. 

 You need to take 320 mcg of Vitamin K2 per day if you are taking high-dose Vitamin D but there is no upper limit. It does not interfere with the action of anticoagulant medications unlike Vitamin K1 found in green leafy vegetables.

Why Exercise?

Controlling blood pressure - Reduce inflammation - Cancer prevention - Increase insulin sensitivity - lower incidence of type II diabetes - Weight loss - Mental health halts/reverses neurodegeneration - Hormone balance in menopause - Prevent bone loss (build stronger bone) - Increase muscle or prevent age-related muscle loss (sarcopenia) - We need more than just exercise (food, sleep, lifestyle habits, environment, social, spiritual...to be looked at over the next few weeks)

HIIT

(High intensity interval training) is a quick, vigorous, efficient (and often very uncomplicated) way of exercising which can increase fitness, fat-burning potential and a whole host of health biomarkers in a very short time.

It simply consists of short bursts of intense activity, interspersed with periods of rest or active rest (low intensity movement such as walking gentle mobility or dynamic stretching).

You can even improve your fitness levels and performance in endurance activities as a result of frequent bouts of HIIT (without all those hours of repetitive overtraining).  A typical HIIT session lasts 15-20 minutes and at 85-100% max heart rate, during active intervals (as opposed to 50-70% in endurance training)

An example of HIIT is Tabata training.  This classically involves 20 seconds, flat-out of a given exercise (e.g ‘jumping jacks’) followed by 10 seconds of rest: for eight rounds, this takes only 4 minutes.  Multiple Tabatas, incorporating different exercises, can be linked together (with at least a minute total rest in between) to build up longer training sessions.

A 100-200m sprint, followed by a few minutes active rest and repeated as desired is great speed training.  Resistance training can also be a basis for HIIT. You can be as creative as you like!

Why is HIIT so good?

Preventing overtraining – long endurance activities are not what our bodies were designed for.  Our cardia output increases 5-6 fold when we’re running. Doing this for hours daily can result in overstretching and tearing the heart muscle.  According to Dr James O’Keefe, head of Preventative Cardiology at the American Heart institute at Saint Luke’s Health System:

‘Up to 30 percent of those who finish marathons have elevated troponin levels, which is a marker for heart damage.  That’s the marker w look for to see if someone’s having a heart attack – it’s irrefutable evidence of heart damage.’

This is a reason why too much running is linked with reduced life expectancy.  Thankfully, health authorities (including WHO) are starting to catch up with the research and recommend HIIT as part of their exercise recommendations

SIMPLE.  Can be done anywhere. Limited space? No equipment? No problem.

Transform a boring, sloggy workout on cardio kit (elliptical trainer, static bike, treadmill) e.g  20 sec flat-out: 20 sec easy, repeat or vary interval and intensity for 10-20 minutes.DONE!

ANTI-AGING: increased life expectancy; activates TELOMERASE (an anti-aging enzyme) even in a single workout. Also reduces p53 expression (a protein which contributes to premature aging)

Firmer skin (increases collagen production)

More energy

Boosts metabolism

Improves libido

Improves muscle tone

Reduces body fat

Nitric oxide

Mitochondria

Insulin sensitivity

Balance appetite hormones: Ghrelin (“hunger hormone” responsible for log-term weight gain) produced in stomach, stimulates appetite and cravings and is linked to reward centres in the brain (the mesolimbic dopaminergic system). It directlty responds to stressful situations (ever comfort eaten?) . Leptin (“satiety hormone”) signal to your body that it’s full – but ignoring these signals and overeating leads to “leptin-resistance”.  HIIT allows us to balance these hormones which increase fat burning and is one of the best ways to manage unhealthy hunger behaviour.

Promotes growth hormone – improved lean body composition

(https://draxe.com/benefits-high-intensity-interval-training/)