For athletes, sports persons and fitness enthusiasts alike, the key to improving physically often lies in finding the perfect fuel to build muscles quicker, and the perfect rest / recovery for muscles after training. This week we have heard about the lengths two groups go to to speed up muscle recovery. Both Tour de France cyclists and professional tennis players cite using ice baths to aid muscle recovery after intense training sessions.

Andy Murray is once again in the limelight at Wimbledon, with all of Great Britain wishing him victory. Few people realise the torture he puts himself though off court to ensure that he has the best chance of winning.

Ice baths have been shown to increase recovery speed of muscles, tendons and bones after training. During workouts, muscles experience tiny tears, which are then repaired again, and made stronger. A 5 minute ice bath helps to speed recovery. The cold causes blood vessels to contract first, almost stopping blood flowing to the limbs. However, as soon as you leave the ice bath, blood flows back to your limbs quickly, bringing fresh supplies of oxygen which quickens recovery.

However, the process is torturous at first. Only the lower half of the body is treated, so they really only help athletes that do a lot of leg work. Runners, such as Paula Radcliffe, have also been known to take ice baths. Some say that just taking one ice bath a week is enough to improve performance.

Ice baths are certainly not for the feint hearted though. If you plan to start taking ice baths to aid muscle recovery, we strongly recommend that you do not do it alone. Ask a partner to provide moral support and be prepared to provide assistance too.

The BBC reports today that people suffering from depression in the UK are still being denied exercise on prescription (in the form of free exercise classes and tuition) even though a report was published in 2004 detailing how exercise helps people cope with depression. This new announcement coincides with Stephen Fry’s recent comment that his new exercise and healthy eating regime has allowed him to cope better with his depression than he has in years.

The problem is that even many GP’s would like to prescribe exercise for their patients, only 50% of GP’s actually have a referrals list of clubs and personal trainers for their area.

It is estimated that 1 in 6 people actually suffer from depression, and this is becoming more evident as the economic crisis leads to more unemployment, anxiety and stress. Doctors are currently prescribing antidepressants at record levels, with prescriptions doubling in the last decade. However, studies have shown that for mild to moderate depression, exercise is actually as effective as anti-depressants, and there are no side effects. In fact, there are other positive effects on health and general well-being.

Comments from the Medical and Scientific Community

“This is not about knocking antidepressants, they can be incredibly helpful for some people but the truth is that their side-effects can be unpleasant. People experiencing mild or moderate depression are currently being denied access to a clinically recommended, medication-free treatment that could help them. Primary Care Trusts really need to make an effort to ensure that exercise therapy is available to GPs and their patients.” Andrew McCulloch, CEO, Mental Health Foundation.

“Despite the increasing evidence base to support exercise therapy, much more needs to be done to persuade those in the health service of their benefits.” Rosi Prescott, Central YMCA

“There is certainly a role for such a straightforward, simple treatment for depression. It is a great pity that doctors tend to press the biomedical button, rather than one which enables patients to help themselves. Unfortunately, we are taught so much as medical school to look for a biomedical solution involving drugs or procedures, rather than to consider self-help options.” Dr Mike Dixon, NHS Alliance.

The fact is that studies have shown that people suffering from depression respond very well to exercise. In addition to this, a study reported in 2007 showed that exercising outdoors has even greater psychological benefits.

The National Institute for Clinical Excellence has recommended that people suffering from depression should exercise 3 or 4 times a week for 45-60 minutes each time, to help cope with depression. Coincidently, this pretty much matches advice from the government regarding exercise to help to maintain a healthy weight. The general rule should really apply to everyone.

MotleyHealth’s Radical Idea

As the numerous studies have shown that exercise helps reduce mental health problems, control obesity and allow people to remain active for longer, all of which remove a massive burdon on the NHS and other health systems around the world, governments should provide more exercise incentives. Some health insurance companies, such as PruHealth, offer incentives in the form of discounted health cover to those that attend health clubs and gyms. Maybe it is time for governments to offer tax incentives to people to lose weight and get active. If you agree, post here, and we can start a petition to give healthier people tax breaks!

Source: BBC Health News

Stephen Fry had been very overweight for a long time, but this year he has lost a staggering 6 stone, and looks like a new man. He looks fit, healthy, and there is a spring in his step again. It is as if the fat old quiz master has hopped into a time machine and returned as the cunning young Jeeves.

Fry is possibly the most intellectual British actor / television presenter, so therefore should understand well the need to keep in shape. He used to mock gym goers, but has now admitted that he is loving his new healthy lifestyle. He has also said that he feels that exercise and weight loss is helping with his depression, which he has been suffering on and off from for many years now. So, how did the mighty Stephen Fry lose weight and change his life?

Stephen Fry’s Weight Loss Secret

Fry has lost 6 stone (86 pounds) in about 6 months. His method, what he describes as his DIY Diet, is shockingly simple.

In the first month Fry stopped eating bread, cakes and sugar, and started walking. Both Bruce Lee and Dr. Atkins advocated a zero tolerance to refined flour and sugar in a diet. Bread makes us fat.

Fry now walks everywhere, within reason. If he has an appointment and it is 5 miles away, he will walk it. And then walk back afterwards. Walking, although not the best form of exercise, is still an excellent way to lose weight. Fry passes the time while walking by listening to narrated novels on his iPod.

After the first month, Fry felt healthier, more alert, and had lost some weight, so he carried on. He stopped eating red meat next, to keep saturated fat levels to a minimum.

The diet is really simple. Avoid refined flour and sugar, cut back on saturated fat. This forces you to eat healthier, as all those calories that are usually eaten in bread and cakes have to be replaced with fruits and vegetables. Eating low GI foods is recommended. For ideas, look at the allowed foods in the later stages of the Atkins diet.

As for walking, just walk everywhere if possible. Get some comfortable trainers and these will last years if only walking. Walking for an hour can build up a sweat, so wear lose fitting clothes, ideally some sort of wicking shirt.

Stephen Fry is now down to about 15 stone, which is pretty good for a 6 foot 3 chap in his later middle age. Stephen Fry is living proof that you are never too old to change your habits, to make yourself a fitter, healthier and happier person. Well done Jeeves, we look forward to forthcoming diet book!

Megan Fox has shot to fame recently since appearing in the new Transformers films. She is 23, a brunette, with lots of tatoos, a plans to get more. People are already labelling her as the new Angelina Jolie. She has been declared “World’s Sexiest Woman’ by several polls in men’s magazines. So, how does she do it?

In a recent interview with Metro newspaper, she declared that she does not actually do much. She has a personal trainer that she does Pilates with once a week, to help tone her up. She does not have a special diet, and actually needed to gain weight for the Transformers. However, she admits that she used to only really eat one meal a day at about 10pm before putting on some weight for the film.

How does she get away with an unhealthy diet and irregular workouts? Well, as she says, she is only 23, and can get away with it. She expects to have to change her habits once she hits her late 20’s.

There is a lesson here for all middle aged people look to lose weight though – if you plan on getting a personal trainer, get one about the same age as yourself. Younger trainers often fail to appreciate how much harder weight loss gets as you reach your thirties and beyond, whereas older trainers will be well aware of what you are going through.

There is a new weight loss pill on the market, and it is made from the cactus fruits commonly known as prickly pears. Prickly pears already have one celebrity fan, Baloo from the Jungle Book.

It is thought that the prickly pear fruit can help to combat obesity as clinical trials have shown that it helps us to absorb less dietary fat into our body.

The fat absorbing properties of the cactus plant have been extracted and used to create a new weight loss pill called Proactol. The pill is designed to be eaten with meals, and it is claimed that it can help us to absorb a third less dietary fat. However, we still recommend regular intensive cardio workout and a healthy well balanced diet.