A guide to myofascial release by Ruth Duncan | Human Kinetics Sport, Health & Fitness Blog

Ruth has written a blog for Human Kinetics, giving us expert insight into myofascial release, with an explanation of how it works.

Title:Myofascial Release DE:Kate Maurer

Title:Myofascial Release
DE:Kate Maurer

Source: A guide to myofascial release by Ruth Duncan | Human Kinetics Sport, Health & Fitness Blog

Posted in PILATES, Wellbeing


One of the few super foods that I make sure that I add to my diet is Tumeric.  It has so many amazing properties and I think anyone would be unwise to pass it by.

Turmeric root and powder on white background

The humble bright yellow spice, turmeric (a relative of the Ginger plant) has been used for its medicinal properties for centuries to help fight an array of health problems including digestive disorders, liver problems, and skin diseases.

Turmeric has also been shown to be effective against diabetes, and in a recent Swedish study the researchers found that turmeric can have a significant impact on the production of insulin in those suffering with diabetes.

More effective than some prescription drugs

Turmeric has been known as a natural pain reliever for years, and it’s been proven to be effective without the serious side effects linked to conventional painkillers.

The numerous health benefits linked to turmeric are the result of the antioxidant power of curcumin — the compound that gives turmeric its bright yellow colour. And now mounting evidence is beginning to show that these antioxidants — known as curcuminoids — can be more effective than some side effect-ridden prescription drugs, including:

1. Corticosteroids (steroid drugs)

A study published in the Phytotherapy Research Journal revealed that the saffron pigment in turmeric, known as curcumina, had a better impact than steroids on managing an inflammatory eye disease.

Corticosteriods can have the following side effects: cataracts, high blood sugar, increased risk of infections, osteoporosis and bone fractures, and suppressed adrenal gland hormone production.

2. Prozac/Fluoxetine & Imipramine (antidepressants)

A study published in the Acta Pharmaceutica Polonie Journal revealed that turmeric worked better than these drugs in reducing depressive behaviour.

The side effects of Prozac include: insomnia, weakness, anxiety, drowsiness, tremor, diarrhoea, dyspepsia, nausea, nervousness, headache, xerostomia, decreased libido, anorexia, and decreased appetite.

3. Aspirin (blood thinner)

Studies have shown that turmeric can be used in patients that are at risk of heart disease (heart attack).

The main side effect associated with aspirin is gastrointestinal bleeding, but it can also affect your liver function.

4. Lipitor/astorvastatin (cholesterol drugs)

A survey published in the R&D Journal for Drugs found that turmeric worked more effectively than Lipitor to reduce inflammation and oxidative stress, specifically in patients with type 2 diabetes.

Statin drugs like Lipitor can cause muscle pain, fatigue, depression, memory loss and kidney dysfunction to mention but a few of their many side effects.

5. Anti-inflammatory drugs

A study published in the Oncogene Journal found turmeric to be a more effective anti-inflammatory than aspirin, ibuprofen, sulindac, phenylbutazone, Naproxen, Indomethacin, diclofenac, dexmethasone, celecoxib and Tamoxifen.

The anti-inflammatory power of turmeric comes from its main active ingredient, curcumin, which is a potent antioxidant that helps to fight inflammation.

Posted in Nutrition

Are you Drinking Enough Water?

50-Shades-of-Pee-Urine-Chart-As we are moving through the Summer months I become a little more preoccupied with the hydration levels of my clients.  When I ask them whether they thought they were drinking enough water the answer is generally ‘no’!  I myself know how hard it is to remember to drink enough water and cut down on drinks like tea, coffee and colas to further reduce the risks of dehydration.

I was recently recommended  the book “Your Body’s Many Cries for WATER” by Dr Batmanghelidj by my colleagueLouisa Griffin and was so influenced by its contents that not only did I focus my recent Toastmaster’s Speech around it but I have automatically started drinking a lot more water.

Having lived over 30 years in the hot temperatures of the Middle East, I know from first hand the debilitating effects of severe dehydration, the difficulties associated with getting an electrolyte balance of salts in the body and also how hard it is to regain homeostasis.

I recognise that we cannot believe everything we read these days with so much freedom of expression on social media and the fact that anyone, no matter what their qualifications, can publish a book, podcast, YouTube video or DVD but sometimes my gut feeling, intuition or just good old education and experience tells me that there is truth in something.

Dr Batmanghelidj body states in his book that  “Dehydration is the primary cause of pain and disease in the human body”.  This really does make sense to me for the following reasons:

  1. We evolved from water-based species that died if too long out of water
  2. We are still dependent upon water and cannot survive longer than 3 days without it
  3. Our body is 75% water;  our brains 85% and 92% of blood Plasma is water with 55% of the blood being Plasma.
  4. We don’t recognise the difference between the sensation of thirst and hunger
  5. From 25 years of age on our sensation of thirst reduces, but our requirement for water remains the same

The way he describes how the following chronic diseases start with dehydration also makes his theory very believable:

  1. High Blood Pressure
  2. High Cholesterol
  3. Excess Body Weight
  4. Asthma
  5. Allergies
  6. Insulin Independent Diabetes


Often You’re NOT Sick;  You’re Thirsty

Don’t Treat Thirst with Mediation!

If you would like to learn more about the importance of hydration and the ill effects of dehydration then do sign up HERE for my upcoming presentation entitled “Nature’s Miracle Cure

Posted in Disease, Wellbeing

What are Ways to Prevent Falls and Related Fractures?

It is very important that we start our fall prevention strategies early on in our 50’s and 60’s….or even earlier!  If we wait until we start falling then there is not a lot we can do to reverse the trend.


Source: What are Ways to Prevent Falls and Related Fractures?

Posted in Uncategorized

Well Nourished ⎮ Adrenal fatigue – how stress makes you sick

This is a great article on stress – a health destroying phenomena of the 21st Century:

One of the most common underlying causes of many health complaints is ‘stress’ or adrenal fatigue. Discover the cause and symptoms of adrenal fatigue.







Source: Well Nourished ⎮ Adrenal fatigue – how stress makes you sick

Posted in Uncategorized

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