It’s known to be a good form of physical activity for older adults, especially those with orthopaedic problems, as it reduces the weight-bearing stress on joints. But, until now, little research had been done on swimming’s effects on blood pressure.
A 12-week study at the University of Texas involved men and women over 50 who had mild high blood pressure (stage one hypertension) or who were at risk of the condition. They swam three or four days a week, working up to 40 to 45 minutes a day by the end of the study.
There was a drop in systolic blood pressure from around 131 to 122mm Hg (millimetres of mercury) – a healthy reading is below 130 – and an average 12 % drop in artery stiffness (flexible arteries reduce blood pressure). The researchers noted it took a relatively brief period of regular swimming to produce such benefits.
Try it
Drinking water can help beat depression. A study in the Journal of Nutrition suggests mild dehydration can make you feel low. In a study of 25 women, where half were adequately hydrated and the rest mildly dehydrated, the latter experienced loss of focus and low mood.
Ditch it
Headphones should be taken off when you are crossing the road. Traffic and rail accidents involving pedestrians wearing headphones have tripled in the past six years, according to new data from the US. Most of the accidents involved men aged under 30.
Switch it
Pictures of cream cakes for ones of salad if you’re dieting. German researchers have found even looking at pictures of appetising food increases the amount of ghrelin – the “hunger hormone” – in the body. This, in turn, stimulates your appetite.
5 second fix: make the right health decisions in a flash
Q. English or continental breakfast?
A. English. Chosen well, a cooked breakfast can be significantly healthier than a more typical continental one. “Pastries, jams and cereals can be full of sugar and refined carbohydrates,” says registered dietitian Sarah Schenker. “The protein content of a cooked breakfast is more likely to leave you feeling full for longer, can help eliminate sugar cravings and delivers considerably more nutrients.”
A cooked breakfast of a poached egg, two rashers of trimmed bacon, a grilled tomato and mushrooms is 172 calories, gives you 3mg of iron (essential for the transport of oxygen around the body) and provides two of your five-a-day. By contrast, while a continental breakfast of a croissant, yoghurt and glass of orange juice may deliver one of your five-a-day, it has double the calorie count (398) and offers only 1mg of iron.
However, it’s not healthy to have a cooked breakfast every morning, Sarah warns, because salt and fat levels can creep up, particularly if you succumb to high-fat additions – such as sausages or hash browns.
