Use it or lose it.

We have all heard the phrase use it or lose it. This applies predominantly to our physical fitness. As you will be aware to maintain a healthy body weight it is essential to combine a healthy diet with an active lifestyle.


But what sort of exercise is appropriate for you?


The best type of exercise for weight management is cardiovascular exercise. This activity increases your heart rate and exercises muscles.


An exercise regime of three or more times per week should enable you to fit you fitness programme into a busy lifestyle and achieve your goals of maintaining fitness levels important for both mind and body.


Effective exercising should make you feel slightly out of breath but do avoid pushing yourself to the point of exhaustion especially if this is at the beginning of your new exercise regime. It is best to start slowly and build up the time and intensity of your workout so you slowly increase your fitness levels. Once you have increased these levels, exercise will become easier and more enjoyable.


Opinions differ on how frequently exercise should take place but perceived wisdom is that a minimum of 30 minutes per session will have an impact on helping you achieve your goals. If you are able to exercise for longer then the goals will be achieved and maintained more quickly.


Exercise doesn’t have to mean going to the gym. Any activity that keeps your heart rate elevated will be worthwhile and this will include most team sports such as rugby, cricket, football and basketball  among others, as well as individual sports such as tennis, squash, and badminton which are also brilliant exercise.


Swimming, dancing, jogging, walking, aerobics, cycling and just generally being active will all contribute to achieving the goals that you desire for both your health and fitness.


One cautionary note, if you are over the age of 35 and you are beginning a new fitness regime then it would be wise to see your doctor if you have had a number of years of secondary lifestyle. The doctor will advise on the best and most effective means of easing you into increased activity and you should not hesitate to seek the advice.



Remember, Mayfair we care


Are you constantly tired?

We have written about tiredness and fatigue syndrome before because it is such an important subject and affects both physical and mental health at home and in the workplace.


Some people can feel tired even though they appear, on the surface, to have enough sleep. If this is the case they might try a short nap during the day or have an early night but sometimes this doesn’t help.


Tiredness is a complex issue and it can affect your entire being and cause headaches, aching muscles, moodiness, short-term memory problems, poor concentration and low motivation. If all this sounds more like a mental health issue then you may be right.


Constant tiredness can impact on your personal and work life and will affect your ability to do your job and have an impact on the health and safety of those around you dependent on the sort of work that you do.


If you do feel tired all the time then examine the quantity and quality of your sleep but for many of those who visit the doctor complaining of fatigue it’s most likely that something else is to blame for the lack of sleep and constant feeling of exhaustion.


The cause of fatigue isn’t always obvious, and you may have an underlying medical problem such as anaemia, and underactive thyroid sleep apnoea, diabetes, heart problems or an auto immune disorder such as rheumatoid arthritis


It can also be a side-effect of any medication that you might be taking so your to examine doctor should investigate the potential knock-on effect of any prescription medicine that they recommend before you take it.


Alternatively, feeling tired all the time can be a response to your personal lifestyle, or your social and psychological issues rather than a medical condition. Here are a number of possible reasons why you might be tired all the time.


Top of the list is stress, anxiety or depression because studies suggest that between 50 and 80% of tiredness is due to psychological factors. Stress and emotional shock such as a bereavement or a relationship break up can leave you feeling worn out. In fact,  fatigue is regarded as one of the main symptoms of generalised anxiety disorder and depression which affect up to 7% of the worlds population. The good news is that doctors and health professionals will be able to help.


Insufficient iron. The mineral iron is essential for transporting oxygen in your blood so if you’re not eating enough iron rich foods you’re likely to feel constantly tired women are more prone to developing and efficiency than men because of their menstrual cycle.


If you suspect that this could be the reason for your tiredness examine your diet and consider foods that are rich in vitamin C.


Exercise. It’s probably the last thing you feel like doing if you’re constantly in a state of tiredness but research shows that regular low intensity exercise can boost energy levels and people suffering from fatigue.


Even a brief 15 minute walk and help and one British study found that yoga was effective at increasing energy. Why exercise alleviates fatigue isn’t clear but study findings suggest physical activity axed directly on the central nervous system to increase energy.


Dehydration. You can feel tired when you are mildly dehydrated. We see more and more people carrying bottles of water these days and this is a very sensible remedy to ensure that you do not become even mildly dehydrated. If you’re planning to exercise ensure that you are well hydrated before you start and sip water throughout your work out re-hydrating afterwards.


We hope that some of these tips may help you if you are one of those who feel constantly tired. Please review our other blogs on the same subject which you may also find to be of assistance.


Remember, Mayfair we care

Air pollution

As the Formula One racing circus visits Singapore for its latest race, air pollution and the haze created has been brought into sharper focus than for a long time. There are reports of the haze closing schools in Malaysia and fears for the visibility and wellbeing of the F1 teams and their drivers in Singapore. Suddenly, something that is a constant for those who live in the region becomes big news.

But what is Haze?

The definition is that it is an atmospheric phenomenon where suspension of extremely small dry particles in the air obscure the clarity of the sky.

Its components can be gases such as ozone, sulphur dioxide, nitrous oxide, nitrogen dioxide, carbon monoxide, and carbon dioxide. Particulate matter also in the air includes benzene sulphate, organic carbon, microbial components and pollen.

These particles can penetrate respiratory and circulatory systems and can cause damage to the health of an individual exposed to it for any length of time, or on a regular basis,

Haze and your health.

Air pollution can affect your health in all sorts of different ways from eye irritation and redness, headaches and dizziness, runny nose, sneezing as well as nasal congestion.

But it’s not just the head that is affected. By breathing in particulate matter, this can cause problems in the throat with irritation, dryness and soreness causing coughing.

Extreme cases can create chest discomfort and respiratory tract infection. Asthma attacks are often prevalent and even something as natural as drinking water can be an issue if the drinking water is contaminated by dense haze. This can lead to stomach upset and vomiting. The skin can also be irritated by constant exposure to Haze.

So what precautions can be taken to prevent all these outcomes?

Top of the list is wearing appropriate dust masks when going outdoors. Those of us who don’t live in such badly affected areas will have seen the sort of protection worn by people appearing on news items about air-pollution.

The advice is always to consult a doctor if there is any difficulty in breathing, coughing, chest pain and any of the symptoms detailed above.

Spend less time outdoors.

Sadly, at a time when we are encouraging our children to spend less time on their iPads and more time outdoors, the advice in areas of high air pollution is to reduce outdoor activities such as jogging and cycling amongst others.

Drink plenty of water as long as it does not fall into the contaminated category.

Wash your hands and face on a regular basis and especially after outdoor activities and finally, please make sure that if you are prescribed medicines by your doctor that you take them on a regular basis especially if you have an underlying respiratory or cardiovascular dilute disease.

We will be revisiting the subject of air pollution in future blogs but in the meantime stay safe.

Mayfair, we care.

Is the world falling out of love with bottled water?

For years now we have all loved bottled water and it has been the fastest growing area of drinks in the world with a forecast estimate of $215 billion by 2025.

Amazing isn’t it? A commodity that a lot of the world can have, freely available from our kitchen taps, is selling for around 2000 times the price in the supermarkets and we are buying it!

Why are we buying bottled water?

Well firstly, it is viewed as a healthier product than tap water and in a lot of countries this may be true. However, in those countries were tap water is perfectly drinkable, bottled water is still selling in vast numbers. Perhaps we would not be so enthusiastic to buy if it was more widely known that many bottled water brands are too acidic to pass the stringent tests that tap water has to undergo, and the quality of bottled water varies enormously.

Do you buy bottled water or spring water because of the minerals?

Once again testing has indicated to tap water has a relatively high concentration of beneficial minerals like calcium and magnesium – more than most bottled brands.

Plastic pollution.

Most bottled water brands are supplied in a single use plastic bottle and with the current publicity about plastic waste, and the millions of tons of landfill produced by bottled water bottles every year, it is easy to see how these single use plastic products will lose their appeal. They contribute to landfill and the vast majority are made from petroleum which is a non-renewable resource.


Far from being the healthy option to tap water a recent study suggests that bottled water is one of the largest sources of plastic micro particles. Although the long-term effects are not yet known it is believed that bottled water is a significant contributor to micro plastic ingestion which could, in theory, cause internal damage.

Further studies are taking place to examine the effect on human health but such research and the publicity about plastics and the environment is likely to have a damaging effect on bottled water sales as those of us who can, turn back to tap water.

Improving the environment and your health; it’s a powerful argument to turn away from plastic bottles of water.

Mayfair, we care.

Carbohydrates – a good thing or a bad thing?

Carbohydrates get a bad press of these days for a variety of different reasons but a number of widely held beliefs do bear closer examination. 

Weight loss

We are often told that cutting carbohydrates will lead to weight loss and thousands, if not millions, of diet books have been sold explaining why.


However, not all research backs this up and whilst it may be true that some studies have found low-carb diets to be more effective for weight loss than low-fat diets in the short-term, in the longer term both approaches produce modest weight loss at best.


A 2015 review of the research on different types of diet found that low carb diets marginally outperformed the low-fat diet. However the difference in weight loss on the groups of dieters was tiny with the low-carb dieters losing about one girl kilogram more after 12 months.

One expert advised that the best way of losing weight was simply to eat less of everything in a way that can form a habit and be maintained over a long period. That sounds less complicated to us!

A low-carb diet is healthier?

This is what we are led to believe but as carbohydrates come from plants i.e. greens, fruit and vegetables, if we make the decision to restrict this type of food in our diet our overall health is likely to suffer. Many plant foods are rich in the vitamins, minerals and fibre that we need to stay healthy.


However, there is a big difference between unrefined and refined plant foods.

A diet high in unrefined whole grains protects against cardiovascular disease and Type II diabetes, but swap these for refined grains like white flour, white bread, sugar and white rice and your risk of poor health will increase.


Wholegrains and carbohydrate rich foods such as legumes also encourage a healthy diversity of gut bacteria, something that is linked to reduced inflammation, better immunity and improved mental health.

One recent study found that switching to a high-fat, no carb diet lowered the number of beneficial bacteria residing in the gut.

Avoid fruit – really?

Fruit contains sugar so some people believe that fruit can be bad for you but this simply isn’t true. The sugars in fruit are absorbed slowly and steadily so making fruit your go to snack will mean that you will get essential nutrients fibre and antioxidants all wrapped up in a low kilojoule package.

Where fruit can be a problem however is when it’s juiced. Drinking fruit as juice makes it easier to ingest more kilojoules and also releases the fruit sugar (fructose) faster into your bloodstream. You will also reduce some of the benefits of the fibre by pulverising fruit so finely that it changes the physical structure. Some commercial juices will even remove the fibre altogether. On balance it is best to stick to whole fruit.


We hope that this clarifies some of the myths surrounding low-carb diets.


Mayfair, we care.

Is It a Craze or Is Gluten Bad for You?