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During the early stages of diabetes and prediabetes, symptoms are often subtle and can be missed.
Understanding the early and sometimes unusual signs, and knowing your family history can help you know when it’s time to see the doctor about diabetes.
The difference between diabetes and prediabetes
Prediabetes indicates that your glucose levels are higher than normal, but not to the degree that you can be diagnosed with diabetes. While prediabetes can result in nerve damage, high cholesterol and blood pressure levels, it is not a permanent condition. However, if drastic lifestyle changes are not made, it can develop into type 2 diabetes.
A normal blood sugar level is 5.6mmol/L. Anything between 5.7mmol/L and 7.0mmol/L can be considered prediabetic.
If your glucose levels are higher than they should be, the likelihood of not showing any symptoms is high. However, there are symptoms that could appear in the case of prediabetes:
While diabetes has most of these symptoms, there are a few added indicators:
Why is it important to know your family history?
Your family has an impact on your risk for diabetes. This happens in two different ways – through genetics and through your upbringing. Your parents, siblings and family members influence the way you live, what you eat, how you take care of yourself and your health in general. Your genetics can influence type 1 and type 2 diabetes, while lifestyle influences are largely related to your risk for type 2 diabetes.
While there are many changes taking place internally during this period with regards to tissues, organs and blood cells, there are not always visible signs and symptoms accompanying them. If you are experiencing any of the symptoms mentioned above, you should visit your doctor as soon as possible.
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Did you know that women could burn between anywhere 210 to 420kJ during sex and men between 375 to 630kJ (during a 30-minute “intimate affair”)?
But what if you’re simply too exhausted and sex is the last thing on your mind? The answer? “Exercise!” says health expert, fitness coach and athlete, Jody C.
“Regular exercise brings physical and mental benefits to the body. It helps release stress and boosts the release of endorphin hormones; the ones that make us feel good. All these benefits have a direct influence on our sex lives. Exercise also gives us more body confidence and self-esteem, which helps to us to participate in and enjoy sex even more!”
So what if you are starting from scratch, now that you know the truth? What kind of exercise should you do?
Read more: The crazy impact exercise can have on your sex life
“I believe in balance. Even too much exercise can dampen the sex drive and it’s not good for the body on any level as it causes an imbalance in hormones, which results in loss of libido and of course exhaustion. Cardio vascular strength is important, as it will enhance ones ‘durability’ during sex. Excessive sweating and being out of breath can be a huge turn off! Strength training can improve stamina and orgasm intensity, which means longer pleasure and enjoyment. No one wants good sex to end in two minutes, right?
“Other benefits of exercise like flexibility and core strength can help with the adventurous side of sex. So you can do a little more than just the ‘missionary’… it helps to keep things exciting,” she says.
Those who take exercise very seriously often take fitness enhancement products, which can actually influence sex drive in a bad way. “Certain of these products have a very negative effect on sexual well-being. Many affect hormones, such as testosterone and oestrogen. Everything from loss of libido, inability to get an erection or maintain one, to dryness and low self-esteem can be experienced,” explains Jody.
Read more: Is too much exercise affecting your man’s sex drive negatively?
If dryness “down there” is a problem for you, Jody suggests using a great natural, safe lube that can assist you.
“It is made from all-natural ingredients and has been tried and tested significantly without any negative side effects. In fact, it is so safe, you can actually eat it if you’re up for it. Whatever turns you on!”
Exercise in the morning versus exercise in the evenings fortunately makes no difference.
“Just take into account when you have the most energy to get the ultimate results out of a workout and when you and your partner prefer sex. If sex is preferred in the morning, perhaps exercise in the evening would be more realistic and vice versa.
“Remember, it’s not just the sex itself that can benefit the kilojoules burnt. Feeling good after great sex can have a very positive influence on your self-esteem and energy levels. Many find themselves wanting to go for a run or a workout, or wanting to eat healthier – it’s an amazing mental boost for your wellbeing!”
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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I cannot do an early morning workout without a cup of caffeine goodness. I get up and head straight to the kettle before I do anything else. Coffee first, then I can function. But is this good human behaviour? Surely this addiction is actually harmful to my body? The news is good, fellow addicts: Coffee can actually improve your workout results.
But how?
This is the first question I asked Tayla Faulmann, a muscle physiologist. “Caffeine predominantly stimulates the central nervous system [CNS],” she begins. “[And] stimulation of the CNS improves alertness and coordination.” A bonus for any athlete.
“Caffeine also causes a decreased perception of pain. As a result, the perception of exertion is blunted and athletes may feel like they can continue for longer at a higher intensity,” Faulmann says. So for those days when you know you’re in for a killer workout – coffee.
“Caffeine creates a favourable ionic environment within muscle cells,” Faulmann adds. This means that more force can be produced. Heading out for a run with some tough terrain? Again, coffee.
Read more: 4 things you should never order at a coffee shop
Science applied
I wanted to know whether this endurance boost would only really be effective for ultra distances or long workouts, but it seems that caffeine is a friend to all.
“Recent studies indicate that it also has positive effects on intermittent anaerobic exercise, such as soccer, rugby and hockey,” says Faulmann. “It also appears that favourable effects can be seen in speed endurance exercise.”
Read more: 4 healthy ways to pimp your cup of coffee this morning
How to get the best results using caffeine
Most humans start the day with a cup of coffee. This human: Around three or four. But what ritual should be followed to get the best results?
“Caffeine is usually absorbed in around 30 to 90 minutes, so if you are consuming caffeine before you begin to exercise, it’s recommended that you have it about one hour before you begin,” Faulmann explains. She adds that if you do wake up a bit late, a coffee during your workout is just as good, if not better. Cyclists, isn’t this the best excuse for a coffee ride?
“Another misconception is that you need to ingest large amounts to see any benefit,” Faulmann adds. This is what I thought, but small doses (one regular cup of coffee) are more than enough to boost performance.
Coffee Addicts Anonymous, you’ll like this one. “It’s recommended that regular coffee drinkers don’t disrupt their usual consumption of caffeine, as the withdrawal effects may decrease performance,” Faulmann explains. And, interestingly, the results of performance improvement between a regular and a non-habitual coffee drinker were equal.
Read more: How to turn your coffee table into a gym
A cup a day keeps the stiffness away
If I haven’t convinced you already, here’s one more caffeine-kick bonus: It can help your muscles recover faster. “In a 2008 study, two groups of athletes were compared. One group consumed only carbohydrates and the other carbs and caffeine following exercise,” says Faulmann. “The caffeine group displayed much better muscle glycogen stores, which is a vital part of enhanced recovery.” I rest my case.
Read more: Is almond milk good for you?
A side note…
Caffeine does slightly increase blood pressure, which is something those with hypertension issues should be aware of. “If you suffer from any heart problems, it’s highly recommended that you consult a doctor beforehand,” warns Faulmann.
And, lastly, for the non-coffee drinkers, these seven foods will help you get your buzz on.
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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When you quit smoking, over time you’ll notice changes to your body and health: your sense of taste returns, breathing becomes easier, your fitness improves, and the appearance of your skin and teeth improves.
“When a cigarette burns, it releases a dangerous cocktail of over 5 000 different chemicals; many of these chemicals are poisonous and more than 70 may cause cancer,” Thea Cunningham, Cancer Research UK’s health information officer, told The Independent.
“If you smoke, the best thing you can do for your health is to quit. There’s no such thing as a safe cigarette – whether you’re a social smoker or use your tobacco in a roll-up, cigar or shisha pipe, it puts your health at risk.”
We decided to find out what happens to your body when you quit smoking:
What were the best health benefits you experienced after you quit smoking? Email mandy.freeman@24.com to share your story.
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You’ve probably got out the bath after a long soak (well, not Capetonians…) and looked at your hands and feet, wondering why they look like prunes. Or wondered why, after you brushed your teeth and then drank orange juice, your mouth tastes disgusting.
Here are five weird things your body does and why.
1. Weird thing: Wrinkly fingers and toes
You’ve been soaking in the bath for some time or cooling off in the pool for hours. When you get out, your hands and feet resemble prunes.
It happens because…
Mark Changizi, an evolutionary neurobiologist at 2AI Labs in Boise, Idaho, and his colleagues, suggested in 2011 that wrinkling of wet fingers may have an evolutionary function that offered a drainage network to improve grip.
According to a recent study, published in Biology Letters, people were asked to pick up wet and dry objects (including marbles of varying sizes) with dry hands and wrinkled hands that had soaked in warm water for 30 minutes. They were able to pick up the marbles with wrinkled fingers quicker than they could with dry hands. The wrinkles, however, made no difference when it came to picking up dry objects.
“We have shown that wrinkled fingers give a better grip in wet conditions – it could be working like treads on your car tyres, which allow more of the tyre to be in contact with the road and gives you a better grip,” said Tom Smulders, an evolutionary biologist at Newcastle University, UK, and a co-author of the paper.
Smulders says it’s possible that wrinkly fingers helped our ancestors collect food from wet areas, while prune-like toes may have helped them find better footing in rainy conditions.
Although it’s clear that wrinkles offer an advantage to handling wet objects but apparently no disadvantage with dry ones, Smulders says it’s not clear why our fingers are not permanently wrinkled. But he has some suggestions, “Our initial thoughts are that this could diminish the sensitivity in our fingertips or could increase the risk of damage through catching on objects.”
2. Weird thing: Orange juice tastes weird after brushing your teeth.
You’ve brushed your teeth and take a sip of orange juice. Instead of tasting delicious, fresh and sweet, it tastes so bad it makes your eyes water.
It happens because…
Scientists aren’t too sure why this happens but they do have a few theories. One has to do with sodium laureth sulphate (SLS), an ingredient in toothpaste that helps it foam and give our mouths a good clean.
The American Chemical Society explains that we have 10 000 taste buds and each one has 100 taste receptor cells. Our taste buds can taste five different taste types – sweet, sour, bitter, salty and umami.
Toothpaste has four main ingredients: water, abrasives, fluoride and detergents (that’s what creates the foam when you brush your teeth). Most toothpastes contain a detergent called sodium lauryl sulphate (SLS), which can suppress our sweetness receptors and destroy compounds called phospholipids (or bitterness inhibitors).
Your brain has a difficulty recognising that you’ve consumed something sweet. This process opens up a pathway for bitter molecules to reach sweetness receptors, which explains why drinking something like sweet orange juice soon after brushing your teeth produces a bitter and often soapy taste.
3. Weird thing: ‘Dead’ arm or leg
You’ve been lying on the couch watching TV with your dog curled up on your feet. You get to get something drink and fall over – your foot has gone completely numb.
It happens because…
You experience a loss of feeling in your foot due to “temporary compression of nerves”, Rebecca Traub, an assistant professor of neurology at Columbia University, told Business Insider. What happens is this: A nerve is pinched and does not communicate with the spine and brain.
Steven Vernino, a professor of neurology at the University of Texas Southwestern Medical Center and a fellow at the American Academy of Neurology, compares nerves carrying electrical signals in our body to water moving through a hosepipe.
Signals are transmitted to the brain from one part of the body; the brain recognises the signal and sends a message back. For example, when you touch a hot stove, the nerves in your hand send a signal to your brain that it’s hot; your brain interprets this as pain and makes you pull your hand away from the hot stove.
But if there is a kink in the nerve, much like water that gets stuck in a twisted hose, the signal can’t reach your brain. “One common nerve in the leg that is compressed is the fibular nerve, which travels around the side of the knee and often gets pinched when people sit with their legs crossed for a prolonged period,” said Traub.
You can rest assured, though, a dead leg is not caused by a lack of blood supply says Traub. Although it is possible to cut off the blood flow to your limb, Prof Vernino says that is rare.
4. Weird thing: A shiver down your spine
People usually say a shiver down your spine means a ghost is walking over your grave. You know the feeling; you suddenly get a shiver that involuntarily moves right down your spine and it sometimes happens when you hear a beautiful piece of music.
It happens because…
It’s normal to get goose bumps or a cold shiver down your spine when you are scared. It’s usually an indication that adrenaline is moving through your body, preparing you for fight or flight.
According to Naked Scientist, Ginny Smith, scientists aren’t entirely sure why we get shivers when we hear something beautiful. However, she says one theory exists that something unexpected can cause the same response because unexpected things can be dangerous. “So, it’s a good idea to prepare yourself in case that unexpected thing is danger. But when we know we’re not in a dangerous situation, we can actually re-interpret those bodily feelings as a kind of pleasure,” she explains.
“So, when it’s studied, these kind of tingles often come in music when there’s a sudden change in the tempo or the volume that maybe you weren’t expecting. And you get that kind of fear response but you know you shouldn’t be scared.”
5. Weird thing: Falling feeling in your sleep
You’re drifting off to sleep when your entire body jerks you awake because you feel as though you are falling or tripping.
It happens because…
This involuntary movement called a hypnagogic jerk and usually happens as you fall asleep. When you’re dreaming, your body is paralysed (which explains why you don’t move around too much) but sometimes you start to dream before your body has “switched off” completely.
Dr W Christopher Winter, Men’s Health sleep advisor and medical director of the sleep centre at Martha Jefferson Hospital in Virginia, says with hypnagogic jerks you might be acting out a dream that involves falling off a cliff, falling out of the sky or even just tripping over something.
Researchers don’t really know why you experience the feeling of falling.“It’s more likely to happen when you’re overtired, sleep-deprived or stressed,” Dr Winter says. “And your brain enters into sleep cycles more aggressively, but your body hasn’t caught up.”
Do you have any weird things that happen to you that don’t make sense? Email mandy.freeman@24.com and let us know – we’ll see if we can find the answers.
Image credit: iStock
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While the debate rages on about the support from government regarding the issue of adequate access to sanitary products for women in South Africa, doctors continue to warn about potential health risks.
In 2011, then-President Jacob Zuma, in his State of the Nation address, highlighted the need for services related to sanitary towels for the indigent.
This statement was important in creating discussion within the political sphere surrounding access to sanitary products. However, as we observe Menstrual Hygiene Day more than seven years later, it has emerged that little progress has been made.
Meanwhile, around the rest of the world, various initiatives continue to create positive change for women and girls.
In South Africa, however, women and girls are missing school due to not having access to appropriate menstrual products. Another problem is that they’re substituting inappropriate “products” that are putting their health at risk for pads and tampons.
Dangers
According to Brenda McCann, project co-coordinator of Subz Pants and Pads, women and girls struggle to access sanitary wear because of lack of funds or an access to shops.
“This then results in the use of rags, leaves, corn cobs and anything else that can assist during their menstrual cycle. This is in no way hygienic and results in infections and illness,” says McCann, whose company manufactures washable, reusable sanitary pads.
Dr Trudy Smith, Obstetrician and Gynaecologist at Netcare Parklane agrees, “Whether you choose to use a menstrual cup or a tampon or a pad, they are generally sterile. TSS (toxic shock syndrome) is the major complication, particularly in women who keep their tampons in for too long… “
“The dangers of not using appropriate material for menstruation is from a hygienic and infectious perspective… TSS is a result of a bacteria, which accumulates in dead blood cells, for want of a better word.”
Studies show that by not regularly changing menstrual products or using incorrect materials, this may lead to women and girls developing yeast infections, UTIs, reproductive tract infections and fungal infections. In severe cases this may lead to infertility.
Wearing a soiled sanitary pad for a prolonged period of time can also cause skin irritations around the genital area. Leaving a tampon in for longer than 8 hours increases your risk of contracting toxic shock syndrome.
Girls from poorer communities may not have access to health care facilities either, a lack of clean sanitary products may then create a ripple effect in the health and well-being of these girls.
Cost issue
South Africa is one of the many countries that have added a tax on menstrual products. This adds further strain on women and girls from underprivileged communities. On average, a female spends R300 to R600 a year on sanitary pads. Should they prefer to use tampons, females can expect to spend R500 to R600 a year. Menstruation cups cost about R250 once off and should be replaced annually.
However, according to the Department of Women, a submission was made this month, by the department, to the Independent Task Team of the National Treasury to review the items that are listed as zero-rated for VAT. The submission was made for the Task Team to consider adding sanitary dignity products to the zero-rated list.
Disrupted education
Not only is the health and well-being of these girls and women compromised as a result of lack of resources, for many young girls in South Africa, that time of the month means staying out of school as well. This is especially true for girls in rural areas where resources are not readily available and food for the household takes precedence over sanitary products.
Research shows that in 2016, there were 2.6 million girls aged 9 to 20. Many of these girls were not attending school due to their inability to pay school fees. It is estimated that this is the group of girls and women who potentially would be unable to afford sanitary products during their menstruation period.
Going forward
In March of this year, Minister of Women in the Presidency Bathabile Dlamini said that primary and secondary schools would soon receive free sanitary towels. During a brief with Parliament’s Multiparty Women’s Caucus, she said, “Pads must be free for school kids. Children now start menstruating at the age of nine. It’s young children, let’s start with something we are going to win. We must start with children and we will go gradually.”
The Sanitary Dignity Programme, run by the Department of Women, aims to provide low income schools, state owned universities, mental institutions, correctional facilities and various other care facilities with sanitary towels. The programme also includes reproductive, menstrual and hygiene education for women and girls at these facilities. The department has kick-started three pilot projects in the Eastern Cape, Mpumalanga and KZN.
Image credit: WASH United/MH Day
Here’s a bone-chilling fact for you: South Africa’s leading wellness programme, Discovery Vitality, sees a 9% drop in gym visits during winter. And that’s just the people who have gym contracts and choose to be active every day.
Imagine people who don’t have gym fees coming out of their bank account, motivating them to go to gym even if they don’t feel like it. That’s a lot of people who aren’t exercising enough in winter.
Read more: Don’t take winters off: These are the three things you should do instead
It’s understandable of course, we’d rather sit curled up on the couch than doing bicep curls in an ice-cold gym. And that’s why we decided to get creative, because we too, suffer from the slack that winter brings.
These are six activities you can take up that are perfect, if not even better, when done in winter. Your summer body will thank us!
1. Rock-climbing
This one is far from your typical workout, and that’s why we’re loving it for winter. You’ll have so much fun (or fear) it will hardly even feel like a workout.
Read more: So you want to go rock climbing?
On top of enjoying the feeling that you’ve conquered something after your workout, there are so many benefits that you will get to enjoy. Rock climbing is a lot more than just an upper-body workout, it’s a full-body, full-mind exercise.
Strength training and cardio are combined into a single session and you’ll be leaving those kilojoules along the wall as you climb along. According to the Harvard Health Publications, a 70kg person burns around 3 423 kilojoules per hour while doing a rock climbing ascent.
You’ll also be improving your grip strength which will have mega-results in the gym. Strong grip is also associated with decreasing your risk for cardiovascular disease. According to Circulation, people with strong grips were 36% less likely to develop coronary heart disease than those with weak grips, regardless of their genetic predisposition.
Read more: Are you ready to take on the CityROCK speed challenge?
We’re not just saying it’s a great workout and challenge, we’ve tried and tested this and it’s one of our winter workouts here at MH headquarters. We even created a challenge so you can join us too! It’s called The CityROCK Speed Challenge and the guys over there have built a wall especially for our Men’s Health readers and fans. There’s a CityROCK in Joburg and Cape Town, if you’re amped to take on the 15m wall.
The challenge? Climb the wall as quickly as you can and record your time to get on the board. Try to beat other climbers, or go with a group of mates and see who is the fastest out of all of you.
You can find out more about it here. Get climbing!
2. Indoor soccer
If you’re worried about climate control, you’re pretty much covered when it comes to indoor soccer. A lot of people forget that they can continue their favourite warm-weather sports in winter if they just do a little re-thinking and rule-changing. That’s why indoor soccer works so well. Think of it as your off-season soccer practice or think of it as a new sport you can continue to play even after the winter chill has gone.
Read more: How to prepare for a gruelling workout like a world-class soccer player
Get together a group of friends and form a league where you play once a week. Or join a league of people you don’t know and make a whole lot of new friends. You can improve your own skills and it’s a lot more fast-paced than outdoor soccer which means you will get more touches and opportunities to make like Messi and score a goal.
Also, we’re not saying this should factor into your decision, but we kind of are. With the Premier and Champions League wrapping up and The FIFA World Cup starting in the heat… or should we say cold of winter. You’re going to have major FIFA fever. Take that excitement straight to the court (your mates, too) instead of sitting on your couch, beer in hand, watching the pros play.
3. Mountain biking
Who said winter meant you wouldn’t be getting dirty? Mountain biking in the cold, wet and mud provides some of the best training and most fun you could have. Cycling is a great way to get in your cardio and build some muscle.
Read more: The ultimate guide to mastering mountain biking: From buying bikes to finding trails
Slipping and sliding down forest trails and switching back and forth on single-track, mud flying all over your bike and body is an adventurous way to get in a winter workout.
And getting outdoors in winter has its proven benefits; brown fat is triggered by the cold according to a study in The Journal of Clinical Investigation. This means you will burn more kilojoules and expend more energy while working out in the cold.
It’s not for the faint of heart, but then again. How much do you really want to join the hundreds of other people who have given up their summer sports and headed to the spinning bikes at the gym? Our guess is not so much.
Check out mtbroutes.co.za, for the mountain bike trails you can hit all over South Africa and even Lesotho.
4. Squash
For every half an hour of squash you smash, you could crush some serious kilojoules; 2 092 to be exact. Despite it being indoors which means you can play it all year round, you’ll be running, leaping and diving which will help build up a sweat and most likely keep you warm in that winter weather.
Read more: Top three squash workouts
Squash improves your cardiovascular health which is pivotal if you want to have a healthy heart (and trust us, you do). It will also improve your agility, flexibility and hand-eye co-ordination. So that come summer time, you will never miss catching that beer that your mate chucks your way.
5. Trail running
With so many trail running events in winter, not lacing up your takkies and hitting the terrain would be a shame. Running in winter has its own challenges but the rewards you will reap outweigh them tenfold. While the cold might have an effect on your breathing, you won’t have to deal with the sun piercing your skin, making sweat droplets flow from every pore in your body.
And if you’re struggling for motivation, joining a running club is the best thing you could do. All you need to do in the winter months when motivation is low, is show up and run, because you’ll feel the guilt if you don’t.
Read more: 5 signs you need new running shoes
Just remember that your running shoes need extra care in the cold and rain. According to Asics, any time you run in the rain, you need to clean your shoes with a cloth and if possible remove the insoles. Once removed, stuff them with newspaper so the moisture inside the shoe can be absorbed.
Check out trailrunning.co.za to find trail running races in your area. It’s crazy how active this sport is in winter – we’re talking more than seven trail races, and that’s just in the next month!
6. Golf
Okay, hear us out on this one. Most guys hang up their clubs for the winter when really, these could be the best months to get in your practise. The first bonus? There are a lot less guys on the green so you don’t have to worry about slow play. It will just be you and a few other golfers who have figured this out.
Read more: Expert tips for a better golf game
And if having your own private golf course isn’t selling you, the financial gain will be a hole-in-one. Because most people choose staying put on their couch instead of putting about; golf courses struggle to make the money they make in summer. This means discounted membership fees, slashed lesson prices, cheaper prices on green fees and so much more.
You’ll also be getting some much needed vitamin D that a lot of us miss out on during winter. This nutrient is crucial for your bone, skin and mental health; and preventing a whole host of issues and diseases that a vitamin D deficiency can cause you.
Here in South Africa, we’re lucky we don’t have to endure those snowy and extreme conditions that other countries do. All you need to do to enjoy the green? Grab a jacket.
Read more: 5 reasons winter is making you fat
Ultimately, the point is to try and stay as active as possible during the colder months no matter how much of a struggle it may seem like. Winter-weather workouts = the two H’s, health and happiness.
Because your body works harder to keep you warm, you get an increased amount of endorphins (endorphins are responsible for that post-gym feel-good feeling). This means you will feel even better after your workout according to research published in Environmental Science & Technology.
So take up one of these sports so that when summer comes around your muscles haven’t melted away.
This article was originally published on www.mh.co.za
Image credit: iStock
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My journey to skipping started on my 36th birthday when my husband gave me a skipping rope. I know. Who does that, right? Well, against all odds, it turned out to be one of the best gifts I’ve ever received.
A diary of shame
I’ve never been able to skip. I have vivid memories of sitting on the sidelines at school – and we’re talking all the way back to pre-school – while other girls did criss-cross. For all my hours of practising, the best I could manage was an ungainly gallop.
As an adult, I learnt that skipping has all kinds of amazing fitness benefits. I desperately wanted to reap them. But I couldn’t go 10 skips without tripping over the rope. (Not ideal when you work for a health and fitness magazine and regularly have to try group workout classes where skipping ropes are standard.)
It took me about four months to learn to skip. These are the tips that helped me.
Get the right rope
Turns out, skipping ropes are not all the same. When you’re a skipping queen like Mapule Ndhlovu, you’ll probably be able to pick up any rope and do great things. But, I discovered, when you’re just getting started, finding the type of rope that’s easiest for you to skip with can make all the difference.
The rope my husband gave me was a speed rope – one of those very thin skipping ropes that people who are much better at skipping than I am use to do fancy things like double-unders. I always thought a heavier rope would be easier to control, but actually the lighter rope worked much better for me.
Adjustable handles let me figure out what length worked best for me. Even though I’m fairly short, I found a longer length easier to skip with because of the hand position (more on that later).
This is how it started. Not pretty.
Practise at home
After so many years of sucking royally, I associated skipping with failure and humiliation. So there was no way that I was going to be seen flailing around the gym floor for the entertainment of everyone on the treadmills. Instead, my husband had me practise in the garden (yes, the rope came with free lessons) and he turned out to be a surprisingly good coach.
After just one session, I was up to 20 unbroken skips and ready to be seen in public. I was also exhausted, gasping for breath and my calves threatened to cramp.
When skipping was death.
Uncoordinated? Go slo-mo
One of my biggest issues was coordination. I was constantly tripping over the rope and getting tangled because I couldn’t match the timing of my hands with my feet. My hands were much slower than my feet so, for a long time, I would do two jumps for every arm swing.
Fixing this was surprisingly easy. I simply slowed the whole movement down. Swing the rope, wait for it to land, jump over it. Repeat over and over again. Amazingly, after just a few minutes, I was managing 10 skips without any double-hopping.
Read more: This strength workout totally counts as cardio too
Adjust your hand position
Ideally you want your hands fairly close to your body for a tight, controlled movement. But I found this position had me tripping over the rope again. As I got tired, my hands would stray even closer together and the rope would hit my feet. Or I’d swing it skew with the same result. By using a slightly longer rope, I could keep my hands further apart and these were no longer issues.
A couple of months in…
If you have no rhythm, use music
A key factor in skipping success is getting a good rhythm going. That repetitive action is what allows you to sync your hands and feet. In the beginning I just couldn’t get this part right, so I was jumping high over the rope to avoid falling on my face. It not only looked ridiculous, it’s also inefficient – you end up using much more energy than you would doing small, rhythmic hops.
Someone on Instagram suggested I try skipping to music. It made all the difference – even when I was just skipping along to a song in my head, my hops became much quicker, smaller and more rhythmical. It also stopped me from panic speed increase – where I would skip faster and faster and not know how to slow down.
Read more: This 15-minute skipping rope workout will transform your arms and abs
Do a little bit every day
I incorporated skipping into my existing workout, throwing it in between strength moves as active rest. That meant I was doing a little bit at least five days a week. And I do mean a little. In the beginning, I would just skip to failure – that meant 20, maybe 30 skips at a time. So not much at all. But it made a difference.
Within a month, I was routinely managing 60 unbroken skips, which became a comfortable plateau for a while until I decided it was time to go big and upped it to 100 skips. These days some of my workouts include three minutes of unbroken skipping. And that’s the warm-up! I can’t believe how far I’ve come!
Finally able to skip!
The results
The best part of learning to skip is that I finally got to reap all those health and fitness benefits that I used to covet. But, ironically, I was so busy focusing on the act of learning to skip that I didn’t even notice them until later. My legs are much more toned – I actually have definition in my calves for the first time in my life.
And my cardio fitness has improved tremendously – I can do a cardio workout without ending up in a gasping heap on the floor. But best of all is that I no longer fear skipping. In fact (and this is going to sound crazy) after more than 30 years, I’ve finally learnt to enjoy it!
This article was originally published on www.womenshealthsa.co.za
Image credit: iStock
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In my early twenties, I was a school teacher and Pilates instructor, and on top of my jobs, I was used to running five miles (8km) almost every day. But slowly, I became so exhausted that I could barely get out of bed to go to work.
I couldn’t figure out why I had no energy, but I noticed myself becoming a different person. On top of my depleted energy, I had constipation so bad that at one point, I couldn’t go for two weeks.
In 2012, when I was 25, I went to my doctor, who told me I had Hashimoto’s disease, a disorder in which the immune system attacks the thyroid. This led to hypothyroidism – my thyroid wasn’t producing enough thyroid hormone – and my doctor said this was the cause of my fatigue.
I began taking hormones every day to replace those that my body wasn’t producing, as well as laxatives for my constipation. Still, my energy levels didn’t change much. I was still tired all the time and, for me, the prescription medications felt more like Band-Aids than solutions.
Read more: 9 foods that are naturally gluten-free
Even after two years of treatment, I still felt so exhausted that I had to resign from my teaching job. I knew I had to do something to bring back my energetic self.
‘I was willing to try anything.’
In 2014, I was sitting down at a wedding reception when a friend who practices functional medicine came up to me. It was a few months after I’d resigned from my job, and she could tell something was wrong. “What’s going on with you?” she asked. I told her about my autoimmune disorder and how the hormones just weren’t helping me.
“No grains, legumes, refined sugar or dairy,” she replied. “Try it.”
This type of diet isn’t a conventional approach to hypothyroidism. (So far, evidence of a gluten-free diet improving thyroid function is mostly anecdotal, although some women do swear by it to help their symptoms.)
Making such a big change probably seems drastic to some. But at that point, after years of feeling exhausted and sick, I was willing to try just about anything to get my energy back and feel better about myself.
I had always loved eating fruits, veggies and proteins anyways. But baking – that was something I couldn’t live without. It was my love language. I baked cookies for my brother and his friends after school when we were kids, and I baked banana bread for my now-husband for our second date. We made that same banana bread for each guest at our wedding.
Read more: Gluten-free, dairy-free dark chocolate tart
I was a baker at heart, and I felt like my only choices were giving it up or baking without being able to try a single bite. So as I went into the diet, I was determined to find a way to keep baking in my life.
‘My new diet was surprisingly easy.’
It was probably less than a week into my new diet when I was craving something sweet. I knew I couldn’t keep myself from baking long, but I didn’t want to totally blow my new eating habits. So I challenged myself to bake without any of the ingredients I had eliminated from my diet.
After tons of trial-and-error, I found the five perfect ingredients that I could use to bake just about anything from cakes to cookies to brownies and, of course, banana bread:
Almond flour
Coconut oil
Organic eggs
Himalayan pink salt
Maple syrup
I was thrilled. I could have my cake (literally!) and my new-and-improved diet, too.
When it came to my day-to-day eating, I found easy ways to replace the ingredients I had cut out.
For breakfast, I started eating a few eggs and veggies or a cup of decaf coffee blended with coconut cream and a collagen protein supplement.
For lunch, I’ll have what I call a “loaded salad,” which I pack with protein like chicken, eggs or fish mixed with green veggies like kale and Brussels sprouts.
For dinner, I’d eat more veggies, which I love to roast, and another protein. I learnt to make sweet-potato fries as a healthy alternative to French fries and spaghetti squash when I’m in the mood for something pasta-like. I figured out ways to make lasagna and Bolognese without grains or gluten, too.
Read more: ‘I follow a hormone-balancing diet – here’s what I eat’
When I got hungry between meals (which surprisingly didn’t happen often!), I ate 100% cacao or dehydrated coconut pieces, which I call “coconut jerky”. (It’s really good, I promise.)
At the beginning of each week, I roasted a big batch of vegetables and sweet potatoes. That way, I knew I’d have something easy and healthy to grab when my days got busy.
‘I took my baking to a whole new level.’
This may sound crazy, but the diet change was much easier – and more fun – than I thought it would be. My husband and I decided to stop buying any groceries with refined sugar, grains, legumes and dairy. Instead we bought more proteins, fruits, vegetables and good fats, like avocados.
It was life-changing to realise that I didn’t have to give up my passion for baking (and, of course, tasting). After I made a chocolate cake for my friend, Claire Thomas, using those five ingredients, her response was “I’m sorry, what?” She couldn’t believe how great it tasted, and she challenged me to start selling my cakes.
Soon after that, and just three months after I started my new diet, Claire and I founded Sweet Laurel, our brand and bakery, together. What started as an Instagram account became a company from my kitchen, where I baked using those five ingredients and delivered them myself.
They started selling like wildfire, and we’re set to open a brick-and-mortar bake shop this year. I’ll never get tired of reactions from my friends, family and customers when they learn that the dessert they’ve just tasted is completely free of gluten, grains and refined sugar.
A post shared by Sweet Laurel: Real Baked Goods (@sweetlaurelbakery) on
Read more: 6 milk alternatives you should consider if dairy is no longer your friend
‘Within a few months, I had more energy than ever.’
I felt better than I ever thought I could and getting to share my baked goods with the world has really inspired me to stick with my new diet. Claire and I even wrote a cookbook, Sweet Laurel: Recipes for Whole Food, Grain-Free Desserts, to share some of my recipes and show other people how they can change their diets without sacrificing their favourite treats.
Knowing that everyone, dietary restrictions or not, can have cake on their birthday is all I need to keep going.
‘I’m never looking back.’
I’m back to exercising regularly, practicing yoga and taking power-walks with my husband. We stay busy with our son, Nico, who just celebrated his first birthday with a grain-free, refined-sugar-free cake. Honestly, I’ve never felt better.
In addition to my increased energy, my autoimmune disease is in remission. Before my diet change, when I was diagnosed with Hashimoto’s, my blood test showed antibodies against thyroid peroxidase, which aids in the production of the thyroid hormone. Recently, my blood tested negative for those antibodies, which means my thyroid can function normally. I can’t necessarily say that my diet was the cure, but I believe it has helped my symptoms a lot – and I’m never looking back.
Read more: What happens to your body when you give up dairy
‘Where there’s a will, there’s a way.’
For those looking to cut gluten – or any other ingredient – out of their diets, my advice is simple: Plan ahead. I keep tons of healthy breakfast, lunch, dinner and snack options at home, ready to easily prepare or grab and go.
Before going out to eat, I always find the restaurant’s menu online to see if I can eat something there. If I can’t find anything on the menu, I eat before I go. If I go to potlucks or dinner at friends’ houses, I bring a big bowl of something I can eat that I know everyone will enjoy. I don’t have to miss out on good times with friends and family just because I’ve eliminated a few foods.
Always remember, when there’s a will, there’s a way. There are tons of options on the market that are free of gluten, dairy and sugar. And if you can’t find something you love, don’t be afraid to get your hands dirty in the kitchen – or in my case, the bakery.
This article was originally published on www.womenshealthmag.com
Image credit: Supplied