Workout Mistakes

You may not realise it, but the way you exercise may make it less effective.

Mistake #1 Not resting. To get stronger, muscles need time to repair, which they can't do if you hit the gym every day. Over-training also triggers an increase in cortisol, which can result in a sluggish metabolism. The Fix: If you train 5 to 6 times a week, make each session a maximum of 45 minutes. If you exercise less often (say once or twice a week) you can exercise for longer, but do nothing the day after a long session.

Mistake #2 Over-stretching before your workout. Static stretching (when you stand still and stretch) can reduce muscle strength by 5% as it loosens muscles so much that they struggle to spring into action (imagine an over-stretched elastic waistband). The Fix: Jumping jacks and squats are a better way to prepare your muscles and joints as they get blood pumping around the body. Work on your flexibility after a workout instead.

Mistake #3 Using your neck. When doing crunchies (sit-ups), a lot of women use their neck muscles instead of their abdominals to roll up. This makes the move ineffective and you risk injury. The Fix: Draw in your belly button towards your spine to engage your core. If your neck is still taking the strain, stick out your tongue: it stops you clenching your jaw, so you can't rely on those muscles to do the work.

Mistake #4 Scoffing an energy bar at the gym. Because they are often packed with quick-release carbohydrates, your body will fuel itself with the sugar these carbs release into your bloodstream, rather than breaking down the triglycerides ( a type of fat) store in your fat cells. Simply put: you won't burn as much fat. The Fix: Power your session with protein and slow-release carbs (such as brown rice or sweet potato) eaten two hours before your workout.

Mistake #5 Doing full push-ups too soon. Half push-ups (kneeling) are often considered inferior, but you're better off doing them than attempting a full press-up too soon. Strained shoulder, chest and arm muscles can take weeks to heal. The Fix: Even better than half push-ups are incline push-ups, where you keep legs stretched out but place your hands on a step. Start on a high incline and when you can comfortably do 15, gradually lower the step until you're down on the floor. You'll progress every six weeks if you practise two to three times a week.

Glamour magazine (2013?)

Restless Leg Syndrome

Restless Leg Syndrome (RLS) can be exhausting with nightly disturbance of sleep. A reader of supplements magazine reported having suffered this for many years. At some later point she was then prescribed statins, and decided to also use co-enzyme Q10 to maximise their effectiveness. After starting taking co-enzyme Q10, she found she no longer suffered with RLS. While this is a single instance, it might be worth trying.

Reader's letter to Healthspan magazine, September 2011

Coriander

Sowing: May to July for a summer crop (the soil is usually too cold in the UK for earlier sowings), and September for an early crop. Sow seeds, with  the husk on, direct at 1cm deep as it does not transplant well. Germinates in two weeks. Sow little and often (every three weeks) for succession cropping; thickly for leaf production and thinly (6 inches apart) for seeds.

Aspect: Full sun or partial shade for growing leaves, full sun for seeds, in nitrogen rich soil.

Bad companion: Don't grow near fennel.

Harvesting: Cut leaves when plant is 6 inches high. Gather seeds when they change colour to avoid loss to birds or natural drop off.

Bolting: If you have problems with coriander 'bolting' (flowering too quickly), try the variety 'Calypso'.

Watering: Water well in dry weather.

Cooking:

• Rub the dried fruits (seeds) between your palms to split the seed into its individual segments. Store in an airtight container.
• You can use the seeds when still green in cooking. They have a different taste to the dried seeds.
• You can also use the stems and roots in cooking.
• Fresh leaves and stems can be chopped and added to salads or as garnish on a variety of dishes, including curries and south-Asian dishes.

Population Facts 2013

The impression is that the world's population is spiralling out of control: in 1800 the global population was 1 billion; by 2013 this had risen to 7 billion. However, the truth is rather more re-assuring - birth rates are coming down. Reductions in birth rate follows better child survival, which in turn is assisted by more and longer education for women and better health care for them and their infants.

Birth rates are falling. In 1963, the global average was 5 children per woman; in 2013 this is now down to 2.5 children per woman. While this obviously hides a wide disparity between countries, the rate is falling in the heaviest populated countries too. In Bangladesh in 1963 women had an average of 7 children (and a life expectancy of 50), whereas in 2013 they are averaging 2 children (and a life expectancy of 70).

The actual impact of this will not be a sudden fall in overall population; in fact there is still an increase to come, with the 2013 figure of 7 billion estimated to rise to 11 billion in 2100. What is signifcant is that there will be a change in the demographic proportions ( a 15 year generation gap has been used).

7 Billion made up of 2+2+2+1+1+1: # 2b children (up to 15) # 2b young adult (15 to 30) # 2b middle adult (30 to 45) # 1b older adult (45 to 60) # 1b seniors (60 to 75) # 1b elders (75 to 90)

11 Billion made up of 2+2+2+2+2+1: # 2b children (up to 15) # 2b young adult (15 to 30) # 2b middle adult (30 to 45) # 2b older adult (45 to 60) # 2b seniors (60 to 75) # 1b elders (75 to 90)


Don't Panic: the truth about population [BBC documentary broadcast Nov. 2013]

Ticks

If you are heading out into the countryside, watch out for ticks. These tiny creatures are at their peak from June to October, and their bite can lead to a nasty condition called Lyme disease. Symptoms include a circular red rash, headaches, a stiff nack,  tiredness, muscle and joint pain, and problems with sight, hearing, the digestive system and sleep. Untreated, it can affect joints, heart and the nervous system.

Ticks are carried by deer, foxes, rabbits, hedgehogs and birds. They hook their legs onto humans, inject an anaesthetic, then bite. Lyme Disease Action advises long sleeves and trousers and brushing clothing before returning home. An inset repellant containing DEET should help but if you see a tick, remove it at once. Don't pull it with fingers or cover it with cream; instead use a thread of cotton wound round  the tick close to the skin and pull upwards, or cut a slit in a plastic card and slide that under the tick's body.

Good Housekeeping magazine, June 2013