Biohack Sitting

Are you an Active Couch Potato?

Living a modern life for many means we’re spending increasing periods of time sitting.  Since 1960 the number of jobs that involves sedentary activity has increased by a massive 83%. That’s a whole lot of sitting!  What are the implications?

It was found that our athlete heroes are actually not necessarily better off than those of us who are partial to a bit of sofa love.  Dr. Richard Weiler,  who’s credentials include physician for a British premier league football club and Senior Sports Physician at the British Olympic Association, looked into what his footballers did off the pitch. What he found was surprising. About 80% off pitch time was spent in sedentary states.

I’m reminded of my favourite dystopian film Wall-e!

It turns out that just because we exercise, it doesn’t give us a pass to have a mega ass-rest.  Too much sitting is bad.  Just a few hours of sitting suppresses a gene that helps our cardiovascular system maintain a healthy aspect, and reduces the reparative inflammation that works our natural defence against injury.  Not good for a footballer, not good for us.   This gene specifically reacts to how are we spend our whole day. It reacts to our overall low intensity physical activity. A burst of exercise doesn’t seem to turn these identified genes back on.  

These genes are sensitive to sitting but not affected by exercise.

All it takes is over 2 hours of sitting and the gene suppression begins. If you spend about 7 hours a day sitting you need a solution!  This is where low intensity physical activity comes in. We’ve to start thinking about doing just a little bit of movement spread over our day rather than packing it all in at the end or at the beginning of our day.  When we do these intense exercise bursts we tend to think we’ve earned butt-time and crash on the couch – it’s called the ‘compensation effect’.   But the key is we’ve got to stay moving all day.   Micro moving!  This is good news for those who aren’t that fond of exercise.
Bonus: Moving also helps clear our mind, our productivity goes up and so does our processing.

Researchers discovered 70,000 deaths a year in the UK were linked to a lack of activity. Westfield Health surveyed 2,000 people for the NHS and found only 60 per cent knew inactivity was bad for their health, but sadly only 12 per cent thereafter took action to reduce the time they spent sitting down.

So what can we do?  
1) Start using a standing desk or if that’s too much a hybrid standing/sitting desk.  There’s treadmill desks too if you feel eager!
2) Set a reminder on your phone and get up to think on your feet.
3) Don’t send internal eMails – visit in person and deliver the information.
4) Take some stairs if it’s just a few floors to get somewhere.
5) Go for a walk in a local park at lunchtime.
6) When you are standing – be mindful of standing with your shoulders back. Balance.
7) No playstation sitting marathons for you ( or the kids! )

.. To be honest it’s fairly instinctive – but also quite personal to how you live your life.  Just give it some thought and know a little can make you healthier than a pro-footballer!  Who knew emptying the dishwasher could save your life!  ?

.. What can you do to Move a bit more throughout your day?  

CBD with Therapy

CBD therapy in London.

As a specialist in Anxiety Solutions I am increasingly being asked both professionally and by friends just ‘What is CBD’?

We’re hearing so much about CBD these days, people talking like it’s magic, the wonder solution to all. Well it’s not. However people do use it as a food supplement much as people might Chamomile to sleep. Whether clinically proven or not they use it for anxiety, stress, insomnia, PTSD and some situations of ADD with their personal reports ranging along the spectrum of symptoms gone to an ease of feelings.

For my part I help many clients come off anti-depressants with talk therapy, but here too are people who claim great results with CBD supplementation.

CBD is a food supplement

My concern over these claims is: – that irrespective of whether someone is taking pharmaceuticals prescribed by a medical doctor or considering CBD – guidance, support and or therapy should always be included. For instance, I find it more than unacceptable that people are prescribed anti-depressants, without actually having the support of qualified talk therapy too. GPs are not qualified in psychotherapy. Ultimately taking an anti-depressant without identifying and supporting what’s actually wrong is just putting a plaster over the situation as opposed to helping someone, empowering that person to understand or cope. And it’s the same with CBD.

I’m in horror ? when I hear that people go to popular high street chains and expect the person who is working the till or managing the stock to be able to advise on CBD?  But people don’t even know what questions to ask or what to consider.  It’s a confusing area.

All in all. If you want to fix the electrics, get an electrician don’t DIY. All responsible psychotherapists have to undergo continuing professional development and learnings – and that is the case for my part too. So ask someone who knows.

Please contact me for a complimentary consultation.

If you are considering CBD the below are good questions to consider in your choice.  The products I use satisfies these.

1) Products grown outside in the sunshine,
2) Grown in organic soil,
3) Grown in Europe under licence
4) No GMO
5) No herbicides
6) No pesticides
7) Only brand qualifying for US prescription authorisation.

And know that the experience that one person has, may be different for others.

CBD isn’t classified as a controlled drug under the Misuse of Drugs Act 1971, it isn’t in the Psychoactive Substances Act 2016 either. As long as no medical claims are made and it is clearly marketed as a food supplement, then it is legal to possess, buy and sell.

I am a psychotherapist, not a medical doctor consequently I am qualified to help with mental health.