High blood pressure happens when the first of blood pushing against a persons artery walls is consistently too high. Over time, the force and friction of high blood pressure damages the delicate tissues inside the arteries. This can lead to deadly cardiovascular complications. Fortunately, making simple dietary tweaks can lower a persons reading, including eating a certain superfood.

Flax seed has long been a staple in European and Asian cuisines. According to a Canadian study published in the journal Hypertension, people who added 30 grams of ground flax seed to their diet every day for six months saw their systolic blood pressure (the top number in a blood pressure reading) drop an average 15 mm Hg and their diastolic blood pressure (the bottom number) an average eight mm Hg.

By comparison, people taking a placebo supplement had slightly increased systolic blood pressure while diastolic pressure remained steady.

A drop in systolic blood pressure is significant.

As Blood Pressure UK noted, systolic blood pressure - the highest blood pressure when the heart is squeezing and pushing the blood round the body - provides the best indicator of a persons risk of having a stroke or a heart attack.

The study researchers said the level of blood pressure decrease from adding flax seed could result in 50 percent less strokes and 30 percent less heart attacks.

Echoing these findings, a large review looking at data from 11 studies found that taking flax seeds daily for more than three months lowered blood pressure by two mmHg.

While that may seem insignificant, evidence shows that a two mmHg reduction in blood pressure can lower the risk of dying from stroke by 10 percent and from heart disease by seven percent.

The health benefits of eating flax seeds may be due to the fact that it is a rich source of fibre.

As the NHS points out, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, advised the health body.

In addition to upping fibre, fruit and vegetable intake, cutting down on the amount of salt one consumes also helps to keep blood pressure in check.

The NHS recommends people aim to eat less than six grams (0.2oz) of salt a day, which is about a teaspoonful.

Exercise also plays an integral role in blood pressure control. As Harvard Health explained: A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

According to the health site, regular exercise can lower a persons systolic blood pressure by an average of four to nine millimetres of mercury (mm Hg).

That's as good as some blood pressure medications, it added.

According to the NHS, adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Find out the best drinks to lower blood pressure.

Read more:
High blood pressure: Sprinkle this on your meals to lower your reading - Express

In our partnership with Dove, IMAGE is on a mission to change how women view beauty. Scars, stretch marks, lumps, bumps, curves and lines are all what make a body beautiful something that we want to see reflected everywhere, not just on the pages of our magazine and website. This month, IMAGE's own staffers are reflecting on their relationships with their bodies, and how they have come to view them as the beautiful things they are.

Edaein O' Connell is IMAGE.ie's Staff Writerand she has struggled with her appearance since she was a teenager. After focusing on her weight for so long, she decided she needed to make a change. It began to affect her life, but she was not going to let it.

I remember the exact moment I realised I had put on weight.

I was 13, a first-yearstudent in secondary school and completely naive to body image and all of the hangups it can bring. At a family party, a photo was taken on a disposable camera, the results of which I didn't see for weeks. When I did, I didn't even recognise myself. I had to ask my mom is this really what I looked like. She tried to dampen my concerns by calling me perfect and reassuring me it was only baby fat which would disappear as I blossomed.

That picture became the catalyst for a decade of self-loathing. It was the falling piece which started a domino effect of body issues, hang-ups and imaginary wobbly bits.

It was obvious from the offset that I was bigger than my friends. At discos, they would wear shorts and tank tops, while I hid my body under layers and coverups. Gaining attention from the opposite sex is quite important when you are a young teen, but I wasn't even gaining an inch. My friends, however, were dazzling.

Teenage years are winding roads of trials and tribulations. Mine was full of diets, exercise plans, binge eating and overarching guilt. I am one of the lucky ones. In the sense that my eating habits those periods of binging followed by rigorous exercising never turned into something more serious. They were periods which I regretted and once they hit, I knew all too well they had to stop.

Normal teenage rights of passage like summers spent at the beach never transpired for me because I wouldn't allow them to. The thoughts of bikinis sent me spiralling, and hell would have to freeze over before I would let any gaze sweep my bare legs. I hid and I hid from life. It wasn't until I was much older that I realised how much time I had wasted fixated on something so unimportant.

After one particularly intense spell of dieting, the issues I had with myself began to seep into everyday life and affect my relationships. Jealousy is a cruel disease, and as my self-worth dropped, the emotion of envy became almost overpowering. I hit rock bottom and told myself this was it. Life is for living and I refused to allow my emotional turmoil to affect my journey. The damage I was causing to my own life was too much.

I had to learn to love myself.

When I look back now, I feel nothing but sadness. I feel for this girl, who thought of herself as nothing and placed so much weight and importance on the image she saw before her. There were so many wasted days and opportunities many of which were steered by my inability to accept myself.

I went through diet after diet. I forced myself to complete food plans and torturous exercise regimes but I was never happy.

True happiness came from accepting who I was. This wasn't a false sense of approval. This was me looking in the mirror and saying "I like you. Wobbly bits and all". It didn't just happen overnight. Being my own friend and supporter took a long time and it is something I struggle with every day. Even now when a negative thought rears its ugly head, I have to stop myself. I stop and think of the parts of me I like and even love. The facets I am not too keen on are not there to hurt me but to make me stronger.

I now eat for fuel and exercise for headspace. The most freeing part of this is that it is on my own terms. I don't do it for anyone else but myself.

True beauty, the type that blinds, is embracing who you are. The dimples, the folds and the crooked smile are all a part of the puzzle which makes you. It might take a while to put the pieces together, but someday, they will intertwine. And you won't recognise the girl you left behind.

So the next time you feel down or blue, look in the mirror and tell yourself 'you are beautiful' and 'you are worth it'. Because you are. In my times of trouble, I wish I had done this more. I wasted so much time looking back at a girl who never smiled.

But I won't waste time anymore. This time the girl who looks back at me smiles back.

And she has never looked better.

As leading advocates for real beauty with a rich history diversifying the images of women portrayed in commercial media, Doves latest campaign is an empowering call to shatter unrealistic beauty standards. IMAGE recruited a group of women from different walks of life as part of Dove's project#ShowUswhich is doing the important work of filling the gaps between how beauty has been depicted for generations. With the goal of true inclusivity in mind, we can finally begin to expand societys definition of beauty.

Read more:During her recovery from an eating disorder, Vicky hired a personal trainer to rebuild

Read more:I was 11 when I got my first bald patch

Read more:My C-section scar is my badge of honour" IMAGE staffers explain why their bodies are beautiful

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Happiness is looking in the mirror & saying: 'I like you. Wobbly bits and all' - image.ie

The American Cancer Society cites statistics that indicate approximately 1 in 8 women will be found to have breast cancer during their lifetime. Almost 270,000 of those women will receive their diagnosis this year alone.

There is a broad spectrum of risk factors that contribute to breast cancer. Many of those, like diet, exercise and alcohol use, are controllable. Two that are not are gender and age. As women get older, their chances of being diagnosed with breast cancer increase, making annual mammograms more important than ever.

When should you have a mammogram?

Mammograms help us find and diagnose breast cancer early, while there are still treatment options available. Women who are 40 years old or older should have an annual mammogram, even if there are no signs or risk factors for breast cancer present. Annual mammograms are also recommended for women who exhibit symptoms or who have a higher risk of diagnoses. These risk factors include a family history of breast cancer.

Why are mammograms important?

It isnt an understatement to say that mammograms save lives. We have had the good fortune to help a large number of women receive treatment and go on to live happy, healthy lives after their mammogram indicated they were positive for breast cancer. Thats because mammograms help us find tumors long before they can be found by self-examination. Finding those tumors while they are still small makes it easier to treat and hopefully cure the cancer.

Additionally, annual mammograms contribute to womens piece of mind. As we mentioned, 1 in 8 women will receive a diagnosis of breast cancer. That means 7 of 8 will find out that they are not positive for breast cancer. Knowing that you arent will help you rest much easier than not being tested and having to wonder.

Women with denser breast tissue can benefit from 3D Mammography like that which will soon be available in Polk County at Polk Medical Center. 3D technology makes it easier for technologists and radiologists to read the mammograms, allowing us to be even more responsive to our patients needs.

What happens if my mammogram indicates a problem?

The first thing to remember is that, just because a mammogram isnt normal, that does not necessarily mean that you have breast cancer. Its likely that your doctor will request a biopsy if your mammogram shows a potential problem. The breast tissue sampled in the biopsy will be tested to see if it is cancerous. If its found to be cancerous, a personalized treatment plan will be developed.

What can I do to lower my risk?

There are certainly steps you can take to lessen the risk of developing breast cancer. For starters, its important to eat healthy and to stay active. Women who are overweight or obese, particularly after menopause, have a higher risk of a breast cancer diagnosis. A healthy diet and regular moderate exercise will help keep those extra pounds off and lower that risk. Thankfully, those two steps will help you improve your overall health, even beyond the risk of breast cancer.

Another step you can take is to limit your alcohol intake. Studies consistently show that a womans risk for developing breast cancer increases in step with the amount of alcohol that is consumed.

One of the mantras we live by at both Polk Medical Center and at The Breast Center at Floyd is that knowledge is power. The more you know about your own body, as well as the steps you can take to limit risk, the more likely you are to avoid a diagnosis. There are those factors, such as genetics, that are beyond our control, which is why monthly self-exams and annual clinical exams are so important.

Join us as we Say Know to Breast Cancer, not only in October, but all year long.

Read the original here:
Live Well Polk: When it comes to breast health, knowledge is power - Rome News-Tribune

High blood pressure is often branded the silent killer. This is because symptoms rarely reveal themselves until it is serious. If left untreated, the condition can lead to deadly complications such as heart disease. Fortunately, certain dietary decisions have been shown to lower a persons blood pressure reading.

One study found that adding whey protein to drinks significantly lowers blood pressure, reducing the risk of stroke and heart disease.

Research led by nutritional biochemist Susan Fluegel and published in International Dairy Journal found that daily doses of commonly available whey brought a more than six-point reduction in the average blood pressure of men and women with elevated systolic and diastolic blood pressures.

While the study was confined to 71 student subjects between the ages of 18 and 26, older people with blood pressure issues would likely get similar results, said Fluegel.

Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese. It is commonly consumed by athletes to boost their performance and increase their strength.

According to Terry Shultz, co-author and an emeritus professor in the former Department of Food Science and Human Nutrition, the findings have practical implications for personal health as well as the dairy industry.

Bolstering the findings, a study published in Circulation: Journal of the American Heart Association, suggested partly replacing refined carbohydrates with foods or drinks high in soy or milk protein may help prevent and treat high blood pressure.

Study participants who took a milk protein supplement had a 2.3 millimetres of mercury (mmHg) lower systolic blood pressure, compared to when they took a refined carbohydrate supplement.

Participants who took a soy protein supplement had a 2.0 mmHg lower systolic blood pressure when compared to the refined carbohydrate supplement.

Systolic blood pressure is the highest pressure when a persons heart beats and pushes the blood round their body, explained Blood Pressure UK. It is a strong indicator of a persons risk of having a stroke or a heart attack.

Key dietary tips

Reducing salt intake and eating plenty of fruit and vegetables offers a robust defence against high blood pressure.

According to the NHS, eating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables helps to lower blood pressure.

Aim to eat five portions of fruit and vegetables every day, noted the health site.

It is also important to keep active, as the NHS explained: Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help people lose weight, which plays a key role in blood pressure control, notes the health site.

It added: Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

Visit link:
High blood pressure: Add this supplement to drinks to lower your reading - Express

If you want to live a long and healthy life, one of the most important things to do is eat healthy and keep a track of your meals. Overindulging in food and vices almost always leads to sudden weight gain and even fatigue-ness.

32-year-old Ashish Balure tells us that he moved to the US in 2017, and in a new country, amongst new friends, he had no control over his eating habits. This led to not just a sudden weight gain but also multiple health issues. I moved to the United States for work, two years ago, I was living in company provided accommodations - hotels mostly. So naturally, during this period, I wasnt cooking my own meals. I made peace with whatever was readily available, think burgers and pizzas."

Plus, my job as a senior management consultant was very demanding. I was always on my toes as my work wasn't time-bound. After living like this (living on junk food and working at odd hours) for 8-9 months, I realised two things. One: I wasnt following good sleeping patterns. Two: Id become obese at 89 kgs with 29 percentage body fat. I had also become a very negative person and started having issues with my lower back."

"A constant feeling of fatigue and lack of energy would also prevent me from doing my daily chores properly. Gradually, this also started affecting my work! he recalls.

ALSO READ: Why am I so tired all the time?

To tackle these issues, especially the back pain, I reached out to chiropractors and doctors. Certain medicines prescribed by them did help me relieve the pain for some time, but more or less - this had become my lifestyle now! I used to also consume very little water, drink a lot of sugary juices along with very sweet tea. And, I think, all of this started showing on my body by way of fat and aches.

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Finally, what led me to a fitter path was a conversation with my wife, followed by a conversation with a friend in Mumbai. While my wife helped me understand why I might be feeling low and mentally frustrated all the time, my friend criticised me for my belly fat. That was my trigger and motivation to lose weight."

"I looked in the mirror and observed my body, only to realise that I was the destructor of my own life and the excess fat was taking a toll on my health. This very day, I decided to rewrite my lifes narrative by working out, losing weight and channeling a positive attitude with the help of the below plan."

To lose weight, the first step I took was - write down goals for each aspect of my body and transformation, and read it every day! Post which, I started working out at home for a month before enrolling myself in a gym. I did this to ensure my consistency in regard to my workout routine."

"This is what my home workout routine included: 10 reps of push-ups + 10 reps of free style squats with a gradual progression.

When I finally joined a gym, I started working out 6 days/week. And on the seventh day, I played football, cricket or went swimming to burn daily calories.

ALSO READ: Heres how many calories you can burn by swimming for an hour

After 1.5 months of consistently being able to follow up on my workout routine, I enrolled with a personal trainer for 8 weeks. Together, we created a workout and diet plan to benefit my overall health."

"Essentially, the idea to enrol with a personal trainer was to improvise my form while lifting weights so I could achieve a desired output. We also set up a realistic goal of reducing my body's fat percentage by 6-7 per cent in those 8 weeks. Heres what that diet and workout routine plan looked like" -

Balure followed a simple 6-meal diet plan and also upped his water intake to 3-4 litres a day.

Meal 1: 1 serving Oatmeal with Almond milk and Cinnamon + 12 cup Blueberries

Meal 2: A blow of Greek Yogurt + 12 bowl Fruit

Meal 3: Chicken (around 150 grams) + 1 bowl of Rice + 2 portions of any Green Vegetables

Meal 4: 15 Almonds + low-carb Protein Bar

Meal 5: A cup of Tea and 3 Whole Eggs

Meal 6: Chicken/Fish/Tofu (around 150 grams) 2 portions of Vegetables + half a bowl of Rice

ALSO READ: Heres how dry fruits and nuts can help you lose weight

I created an entire weight loss workout plan with my trainer, which was based on my body type. My body type is an endomorphic in nature, which means I gain fat very easily, so doing HIIT and heavy weightlifting were the best approaches for me to get lean.

Flat Bench Press

Incline Bench Press

Decline Press

DB Flies

Matrix Treadmill Sprint 30s

Shoulder Press

Split Squat Jumps

Plank

Ropes

Ball Slams

Wall sit

Ball pass

Lat Pulldown

Asst. Chin up

T bar/Barbell Row

Low Row

Plank

DB Crunch

Side Plank

Lying Leg Raise

Over the Mountain

Mountain Climbers

Bicycle Abs

Russian Stack

Squats

Lunges

Quad Ext

Calf Raise

Goblet Squat

Weighted Box Step up

Glute Kickback

Opposite arm Opposite Leg

Split Squat

JumpsIce Skaters

Wall sit

Crab Walks

Stiff Legged deadlift

Hip Adduction + Abduction

Exercise ball ham curl

Ham String Curl

Ropes or Burpees

Push ups

Sit ups

Lateral Raise

Close grip push-up

Biceps Curl

Shoulder Press

Superman(s)

Shoulder Press

Lateral Raise

Reverse Pec Deck

21's

Hammer Curl

Forearm Curl

Biceps Curl

Skull Crusher

Close Grip Push ups

Rope Cable Ext

Triceps Pushdown

Running 3 kms

Swimming

Each activity was done for 3 sets with increasing weight size in multiples of 20. The first set comprised 25 reps, second - 20 reps and the third one comprised 10 reps.

The biggest challenge for me on this journey was to be able to finish these sets after the personal training was over. I had to mentally push myself to finish 25 reps. But, believe me, its all a mind game! If one decides to do it then you can really do it! The first few days were hard, but after that my mind started directing me in the correct direction to finish the required sets and reps.

I have been able to maintain my current weight by completely curbing processed sugar, oily food and junk food from my diet. This also includes aerated drinks. Even the tea that I drink now is sugar-free.

I also indulge in one cheat meal per week. Cheat meals help the body restart and follow a diet routine even better. People often confuse a cheat meal with cheat day where they eat anything for an entire day - this is wrong.

Gautam Buddha once said, To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. Going by this saying, if you want to lose weight and maintain it, you should treat it as a duty. This will help you stay consistent and get a desired result.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

How to lose weight like this guy who lost 23 kgs despite managing a hectic office schedule

How to lose weight like this guy who lost 35 kgs via Intermittent Fasting after trying almost every diet plan

We attempted Alia Bhatts workout with her trainer, Sohrab Khushrushahi

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How to lose weight like this guy, who lost 15 kgs after realising that he was on the brink of obesity - GQ India - What a man's got to do

A Belgian Navy frigate conducting exercises in the Irish Sea was tracked by Afloat days in advance of a visit to Dublin Port and in the run up to this week's Brexit Deal finally struck in Brussels, writes Jehan Ashmore.

The frigate BNS Louise-Marie (F931) under Commander Coppieters de Gibson had carried out crew training exercises off Lambay Island in the Irish Sea in addition to waters between Wicklow Head and the Lln Peninsula, north Wales.

Also engaged was the Irish Naval Service UK built L George Bernard Shaw (P64) which took part in the PASSEX training exercises with BNS Louise-Marie as the frigate transited the Irish Sea en route to Dublin Port for the five day visit. These exercises allowed the INS to practice core naval skills and ensure interoperability.

Following completion of training, BNS Louise-Marie, a former Dutch Navy Karel Doorman-class frigate berthed in Dublin on Sunday. The visit was to enable crew rest and recreation and an opportunity for Pierre-Emmanuel De Bauw, Ambassador of Belgium to Ireland to pay a visit on board and meet the crew.

On the frigate's final day in the Irish capital on Thursday (the Brexit Deal was announced), this aptly coincided with an event organised by the Belgian Luxembourg Chamber of Commerce in Ireland. The BLCCIE's guest speaker, John J McGrane, director-general of the British Irish Chamber of Commerce, spoke about Brexit and the need for vigilance over future EU-UK relationships.

In a week of intense political negotiations in mainland Europe, commuters here at home using the Tom Clarke (East-Link) bridge would of observed the naval visitor berthed at the port's North Quay Wall Extension. At the stern on the aft deck was a NATO frigate helicopter.

Commissioned into service in 1991 as HNLMS Willem van der Zaan, the frigate had a career with the Royal Dutch Netherlands Navy until decomissioned in 2006. Three years later the frigate was renamed BNS Marie Louise by Queen Paola of Belgium. The frigate's homeport is at the Zeebrugge Naval Base.

Today, Afloat.ie tracked the naval vessel off Fishguard Bay in south Wales. Arriving this morning to Fishguard was the ferry Stena Europe, recently returned fresh from refit in Turkey. The country (a member state of NATO) is spread across two continents, Europe and Asia.

By early this afternoon the BNS Marie-Louise had departed Welsh waters and likewise the Stena Europe had headed west-bound into the St. Georges Channel. The frigate was astern of the Rosslare 'Europort'bound ferry albeit at some distance away.

As Afloat previously reported there have been discussions to develope a service linking the Irish Europort with mainland Europe through the French port of Le Havre.

See the original post:
Belgian Navy Conduct Exercises With Naval Service On Irish Sea In the Run Up to Brexit Deal - Afloat

InThe Northumbrians: North-East England and its People,Dan Jacksonoffers a welcome new history of the North East, demonstrating how many aspects of its culture grew out of centuries of border warfare and industry. In showing that the North East was innovative, resourceful and enlightened, as well as dangerous, poverty-stricken and exhausted, this deeply researched book reveals the compelling past of this seemingly peripheral corner of England, writesTom Draper, whose interview with the author can be readhere.

The Northumbrians: North-East England and its People. Dan Jackson. Hurst. 2019.

Find this book:

The notion that North-East England has been overlooked, patronised, forgotten and misunderstood runs through Dan JacksonsThe Northumbrians, a welcome examination of the last 2000 years of history in this seemingly peripheral corner of England. What may be seen today as a distant and uneventful region for Jackson deserves not only considerable scholarly interest and attention but popular engagement. This is a book for both historians and the general public and one which succeeds in merging a lifelong fascination and enthusiasm for the people and history of the North East with a scholarly scepticism and reluctance to engage in the exercise of navel-gazing.

Jackson has chosen the Northumbrians as his catch-all term for the people of the two historic counties of Northumberland and Durham. This avoids bogging us down in the imprecise demarcation of Geordies and Mackems, the two feuding tribes of Tyne and Wear whose modern rivalry has obscured how much they share in common (vii). It also ensures that the rural and middle-class inhabitants of Northumberland and Durham are included groups traditionally neglected by the urban working-class associations commonly made with Geordie as well as connecting the experience of the present with the deep-rooted and almost unchanging cultural mores that have persisted over centuries (vii).

This preoccupation with Northumbria has had a long allure in the North East. Jackson stands as a twenty-first-century heir to the New Northumbrians of the nineteenth century, a loose movement who saw themselves as alternative, cultured and historic people distinct from the national norm. An interest in a meaningful past and a sense of an ever-changing present fed this concern for the region and for the Northumbria of Bede, St. Cuthbert and the castles, hills and crumbling Roman ruins that remain far from the smog and soot of industrial Tyneside and Wearside. With a perspective unavailable to the original New Northumbrians, Jackson is able to trace the bonds which connect the nineteenth century with the medieval and modern periods. This is a book which looks for continuities rather than change, channelling Fernand Braudelslongue dure, and seeks to show how the hard-working, heavy drinking, sociable, macho and sentimental North East grew out of hundreds of years of contested border warfare and dangerous, but stimulating, industry.

Few histories of North-East England take the grand sweep of time selected byThe Northumbriansand few have the range of sources, including poetry, song, art, film and television, analysed succinctly here. The book is arranged thematically rather than chronologically a decision much to its benefit and yet this composition still allows for a neat Bede to Brexit structure. Included are chapters on the North Easts medieval past; the martial, fighting tradition prevalent throughout the centuries; the work of the great inventors, scientists, engineers and tinkerers who formed the Northumbrian Enlightenment; the landscape and architecture (with a walking tour through the Northumbrian Riviera) of the region; its endemic sociability, hedonism and boisterous drinking culture; and, finally, the current political scene, where the old assumptions about a Labour-voting region are scrutinised.

There are elements of geography overlooked by other historians who have commonly seen the hyper-masculine, hard-working stereotype of the contemporary North East as stemming from the realities of working in the mines and industrial spaces of the region. Jackson certainly believes that work in dangerous industry has sustained a sense of toughness and a Stakhanovite pride in hard work, but a heavily contested Anglo-Scottish border came first and made sure that violence was the dominant factor in Northumbrian lives in a way that was absent elsewhere in the rest of England (26). The regions martial tradition, and its formidable fighting record in the two World Wars, emerges out of its blood-soaked past just as living in a warzone made it prudent to huddle together for warmth and safety (28), and arguably accounts for its modern sentimentality, solidarity and communalism.

The macho-posturing associated with North East men may be seen today as one of the uglier aspects of the regions historical hangovers, but learning, literacy and curiosity have also been part of its story through the ages. The greatness of Northumbria in the Dark Ages was based less on its political power than on the distinctive Christian culture that flowered there in art and learning and religious piety (9). This emphasis on literacy, exemplified in the medieval period by the Lindisfarne Gospels, theCodex Amiatinusand the work of the Venerable Bede, filters through into the second golden age of Northumbrian history: the great era of the Northumbrian Enlightenment and the extraordinary inventiveness of the Industrial Revolution.

This is a story usually told through the lives of gentleman inventors and tinkerers George and Robert Stephenson, Lord Armstrong, Joseph Swan, Charles Parsons but a focus on the achievements of many notable women Mary Astell, Jane Gomeldon, Josephine Butler, Grace Darling and the rigidly patriarchal society they inhabited freshens Jacksons account. The rivers Tyne and Wear were then a veritable Silicon Valley of Georgian England (63). Nineteenth-century Tyneside was a sort of Dallas or Dubai or even Florence of the Industrial Revolution, both entrepreneurial and highly literate (78); a centre of innovation, printing and study which welcomed many great figures including Charles Dickens, Daniel Defoe, Jean Paul Marat, Ea de Queirs, Oscar Wilde, Yevgeni Zamyatin, George Bernard Shaw and Ludwig Wittgenstein, among others.

This interest in knowledge and ingenuity is further illuminated in the twentieth century when a working-class intellectualism found expression in the pit villages and towns of Northumberland and Durham. Jackson admires his pitman painter grandfather and other autodidacts such as Thomas Burt, Jack Lawson, Sid Chaplin, John Gray and Norman Cornish, and discusses their work with insight and intelligence.The achievements of the working-class intellectual and leader of Newcastle City Council (1959-65) T. Dan Smith, however, are brushed over, with Jackson propagating many of the simplistic villain narratives that have found currency recently. Nevertheless, his concern for the accomplishments of many little-known Northumbrians livens the narration and will influence future work on the regions cultural history.

There is a sense of a lost world in these pages, of a once great time now forgotten, even though so much of the past still arguably hangs over the current scene. That the North East was once so innovative, resourceful and enlightened, as well as dangerous, poverty-stricken and exhausted, may surprise some. For those yet to reckon with the compelling past of this peripheral corner of England, Dan JacksonsThe Northumbrians, a work of deep research and lifelong fascination, is an excellent place to start.

___________

Note: This review was first published on the LSE Review of Books.

Tom Draperhas an MA in Modern History from Durham University. He writes about North East England attom-draper.com.You can follow him on twitterhere.

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Book Review | The Northumbrians: North-East England and its People by Dan Jackson - British Politics and Policy at LSE

Nick Rozek, For USA TODAY NETWORK-Wisconsin Published 10:42 a.m. CT Oct. 18, 2019

Child having a tantrum(Photo: Oksana_Alex, Getty Images/iStockphoto)

Adults know everything. We have all the answers. There is not much we can learn from other generations.

That is, until we realize that toddlers are highly effective goal achievers. They utilize simple goal-achieving principles to be successful over and over.

Allow the lessons below to give you a new perspective on how to achieve any health and fitness goal.

A screaming toddler can turn into a smiling angel in the blink of an eye. How does this transformation happen? How did their tears dry up so fast? What were they even crying about in the first place? One of the incredible skills that many toddlers possess is the ability to change moods like a light switch.

Like tantrum-throwing toddlers, adults with health and fitness goals should learn to improve their short-term memory. Often, setbacks and obstacles are allowed to linger in our minds for too long. We dwell on missed opportunities and wallow in self-pity when things do not go our way. A setback may be missing a weight-loss goal by a few pounds. Perhaps the perfectly planned fitness routine got off schedule. Whatever the case, learn to accept setbacks, acknowledge how you can improve for next time when similar challenges arise, and move on with your fitness journey.

Developing the ability to learn from the past and progress forward takes time and effort. To hone this skill, consider writing about the struggles you face in a journal. Detail what happened, how you reactedand how you can improve if similar situations arise in the future. Consider talking to a personal trainer or fitness professional, someone trained in overcoming fitness obstacles, and improving your likelihood for future success.

Toddlers know that treats and toys are not easily earned. Rather, they set their mind to their end goal and kick and scream until they are successful. If they want a cookie, there is often no amount of negotiating that will bring the battle to an end. You are often left wondering why you try and push back at all.

Searching for a magic pill or industry secret for achieving your goals with ease is the most common pitfall among health-seekers. Nothing comes easy. Like toddlers, we need to determine our ultimate goal, put our head down, and kick and scream until we achieve what we truly desire. Some people have goals around improving their physique, others want the ability to play with their grandkids pain free, some train for performance. Toddlers teach us that a significant struggle is often necessary to get what we want.

Fighting for success can mean many things, including avoiding consuming alcohol even when others offer, going to bed early so you can work out before your kids wake upor staying committed to your training plan even when motivation is lacking. Whatever struggles you have to work through to be successful, fight as hard as you need to until what you want is yours.

Feel free to skip the part that involves rolling on the floor and pounding fists. But, do appreciate these lessons learned from toddlers. When it comes to achieving your goals, have your own mini-tantrum, move on from previous strugglesand work hard for whatever you want most.

Nick Rozek is a healthy living director for Greater Green Bay YMCA and a certified strength and conditioning specialist. Reach him at 920-436-1297 or nick.rozek@greenbayymca.org.

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When it comes to health and fitness goals, we can learn a lot from toddlers - Green Bay Press Gazette

When your client list includes Gwyneth Paltrow, Jennifer Lopez, and Nicole Richie, you know you are doing something right and Tracy Anderson has been doing something right for years. Before Soulcycle, before Barre and even before ClassPass Anderson was getting some of the most famous people on the planet into tip-top shape and also helping them embrace their inner wellness guru. A 20-plus year veteran of the fitness industry, she is thefounder of the renowned Tracy Anderson Method, which has severalstudio locationsin the US, as well as London. She has also expanded her reach to the rest of the world through her popular video streaming programs (the classes are available.in over 50 countries.)

Though she has some very high-profile clients Anderson is relatable and that has been a huge part of her success. A lifelong dancer, she was constantly told she had the wrong body type at her short stature of only five feet tall. But it was in her early 20s after gaining weight during her first pregnancy that she decided to approach weight loss in a different way.She wrote in Womens Health, Sure, I wanted to lose my baby weight but what I really wanted was to be healthy, strong, and balanced in a way I could sustain my whole life. The idea behind her method was about weight loss but the essence of the workouts is the focus on lengthening and tiring many small muscles (think lots of repetitive movement and using light weights.) Ladders got a chance to speak with Anderson who recently teamed up withMitoQ, a biotech company focused on developing innovative supplements and skincare solutions to improve and support mitochondrial health, about how to stay healthy during those stressful long days at work especially as we approach the holiday season.

When you prioritize your focused workout time every day and you are thoughtful about what you eat you can reframe feeling stuck at your desks. Instead of feeling physically neglected, stiff or anxious at your desk you will feel focused on creating, problem-solving and achieving using your mental skills. People are kidding themselves if they think they can create effective movement for their health during office hours at the office. If your office has a gym you need at least 30 focused minutes to make anything remotely meaningful happen. Getting up and stretching if you need to, taking the stairs or grabbing lunch outside is a good mental and physical recharge but its not a workout. If you have an office job your daily workouts are very important.

During the Holidays you need to focus on connecting with your loved ones. You need to create traditions even with food that feed your emotions. If you take care of your health all year, you dont need to fear the holidays at all. If you arent honestly taking care of your health during the year your mental health takes a beating during the holidays because you have been in denial and now you know you cant afford to splurge so your truth of the year before kind of comes to a head. You either gain more and put yourself into a potential danger zone or you get your health together and realize that if you show up all year next year you wont have the mental anguish you will relax and enjoy and not break your health bank.

MitoQ is the only supplement I take and its how I keep energy levels up all year round (not just during the holidays!). MitoQ is a special kind of CoQ10 that gets into your mitochondria (the part of the cell responsible for generating energy) hundreds of times more effectively than any other CoQ10 supplement.This is helpful not only for our bodies during times in our lives that may be busier or more stressful, but also generally as we get older. Our mitochondria start to slow down after the age of 30 and when they slow down, the power supply for our bodies does too. Taking a supplement like MitoQ helps to re-energize our bodies and keep our energy high, from the inside out.

I have one coffee a day in the morning and I exercise in the morning. If you eat healthily, sleep well, and exercise you dont get into afternoon slumps. If Im ever having a challenging afternoon I look forward to a glass of red wine in the evening and carry on.

To have a great morning you have to have gotten a great nights sleep. I make sure I sleep well. I have a coffee in the morning and a workout every day. I also love to wake up my senses and I use Tata Harpers irritability roller in the mornings to set the intention of having a positive day!

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How a world renowned health and fitness expert stays healthy during a stressful week - Ladders

The ability to go up and down stairs quickly and with confidence is a task worthy of preserving.Allen McInnis / Montreal Gazette

When it comes to stair climbing, theres no denying that the 1,776 steps in the CN Tower present a mighty tall challenge. Thankfully, most workplaces dont expect their employees to hike 144 flights every morning, even if taking the stairs is encouraged.

So how many flights does it takes for stair climbing to qualify as a workout? Most workplace health programs highlight the benefits of the long game, urging employees to opt for the stairs on a regular basis, even if its just one flight. If the goal is improved health and longevity, the Harvard Alumni Health study reported that climbing 10-19 flights a week (two to four flights per day) reduces mortality risk. And a host of other studies have proved that consistently choosing to take the stairs can improve cardiovascular fitness, balance, gait, blood pressure, glucose, cholesterol and weight loss.

From a strictly physiological standpoint, theres a lot going on when using the stairs especially compared with the effort associated with taking the elevator or escalator. Most of the muscles in the lower body are called into action both going up and down the stairs. As for the heart, its working hard enough on the ascent to qualify as a vigorous intensity workout, while going downstairs is considered a moderate intensity activity.

But thats not news to anyone whos climbed more than a couple of flights at a time. Heavy legs and breathlessness set in early. And if thats not proof enough of its workout potential, that so many people avoid the stairs in favour of a less strenuous option like pushing the button for the elevator is a clear indication of the effort it requires. Yet for those who make a conscious decision to travel from floor to floor on their own steam, the payoff is worth it.

Whats the goal for anyone hoping to realize the health and fitness benefits of taking the stairs? An overview of the research suggests that 30-160 minutes of vigorous stair climbing a week for eight to 12 weeks will boost cardiovascular fitness. But in keeping with the trend toward shorter, more intense workouts, a research team from McMaster University recruited 24 university students to perform a series of short, fast stair intervals. The students climbed three flights of stairs (60 steps) three times a day with one to four hours recovery between bouts a protocol they followed three days a week for six weeks. With instructions to climb the stairs one step at a time as quickly as possible, using the railings as needed, the stair climbers realized a five-per-cent boost in aerobic fitness.

Another stair-climbing study, also performed by a McMaster University research team, involved two sets of subjects. One group performed 20-second bouts of stair climbing (about three to four storeys) three times, with two minutes recovery between each interval. The second group performed 60-second bouts of repeatedly ascending and descending either one or two flights of stairs, three times with 60 seconds recovery between intervals. The two groups performed their workouts three days a week for six weeks.

The 20-second and 60-second interval workouts resulted in similar heart rate response and fitness gains, though the study subjects preferred the repeated bouts of 20 seconds of stair climbing over the 60-second intervals of continually climbing up and down one or two flights. They claimed to find the quick changes in direction destabilizing.

The McMaster studies add to the fitness options for people looking for another simple, accessible, time efficient workout to help achieve their weekly fitness goals. But to be clear, were not talking about the type of stair climbing you do while dressed in business casual. These 10-minute workouts demand a level of intensity that brings on a sweat.

But its not just the potential to improve health and fitness that makes stair climbing such a great workout option. Climbing the stairs is a functional day-to-day task that requires balance and agility, both of which deteriorate as the decades add up. The ability to go up and down stairs quickly and with confidence is a task worthy of preserving.

Use a set of stairs at home or at the office that will sustain a climb for a minimum of 20 seconds (about 60 steps) or a single/double flight of stairs that can accommodate quick changes in direction. Then use the stairs on those days when time isnt on your side. A quick warmup, followed by three x 20 seconds or three x 60 seconds of stair climbing with a short recovery (one to two minutes) between bouts is a great stand-in for more traditional workouts. And when you think youve mastered the stairs at work or at home, theres always the CN Tower.

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How many flights does it takes for stair-climbing to qualify as a workout? - Montreal Gazette