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May 18, 2022

‘I haven’t been good enough’: Turbo’s form, not fitness, is the worry – Sydney Morning Herald

Filed under: Fitness — admin @ 6:03 am

Trbojevic’s personal slide from his record-breaking 2021 exploits – when his 28 tries were the most by any Sea Eagle in one season – makes for even more alarming reading until his return from surgery and Manly’s middling form this year is considered.

Where Trbojevic averaged a nigh unheard of 1.5 tries and try-assists per game last season, along with almost seven tackle busts and two line breaks each match, this year he has managed just two tries, assists and line breaks from six games in 2022.

His touches per game are also down slightly from 35 to 33.8, though his running game at the back is still among the NRL’s most prolific as he averages 203 metres compared to 209 last year.

Again, Trbojevic is not exactly comfortable with the intense scrutiny of his form and fitness, but understands it comes with the territory of a near-seven figure salary and billing as one of the game’s biggest stars.

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“I don’t read into having [my] performance analysed so much. I wouldn’t say it affects me but you know it’s there,” Trbojevic said. “It’s part of the game. I played some good footy last year and that’s what comes on the back of it.

“I haven’t been good enough this year and I need to find ways to fix that.

“Last year, I don’t take that into account, but I love the game of rugby league, I pride myself on my ability to play the game each week. You put pressure on yourself to perform for your team. You take that hit and you work through the week to turn that around.

“If you want to be successful you’ve got to beat the top sides. We haven’t been able to do that this year and we’ve got to find a way to be more competitive against those sides and win footy games… Parra at home, that’s a test and we’re going to have to be a lot better than we were at the weekend.”

Stream the NRL Premiership 2022 live and free on 9Now.

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May 17, 2022

Beautiful Spirits Bottles to Level Up Your Bar Cart

Filed under: Fitness — Tags: , , , , — admin @ 3:35 pm

When it comes to alcohol, it’s what’s inside the bottle that counts. But beautiful spirits bottles undoubtedly enhance the drinking experience. After all, doesn’t a martini taste better in an elegant coupe than a plastic Solo cup? A well-stocked bar cart that boasts both form and function should be the aspiration of every intentional imbiber.

If a distiller has gone to the effort of meticulously producing a flawless spirit, aging it for years in a cask and blending it to perfection, surely the end result merits a visual appearance that’s complements the liquid itself. Many producers these days enlist the help of luxury goods houses like Baccarat or the design agency Stranger & Stranger, which has established itself as the leading firm for eye-catching booze.

Even when empty, these beautiful spirits bottles are worth holding onto. Though we’re big fans of recycling, packages this gorgeous weren’t designed to be thrown out. Consider reusing them as vases, water carafes, or decanters for other spirits—maybe those that come in less lovely presentations—or for your infinity blend.

Bottle of Solento next to lemon
Courtesy Image

Solento

Here’s a brand ethos we can get behind: Solento translates to “slow sun,” and encourages imbibers to savor each sip rather than downing a drink to disengage with the world. The brand’s award-winning, USDA certified organic tequila celebrates the ritual of slowing down amidst an increasingly frenetic pace of life. Available in unaged blanco (tasting notes: meyer lemon and Tahitian vanilla), reposado aged in American oak whisky barrels for nine months (tasting notes: caramel and mandarin), and añejo aged in American oak whisky barrels for 18 months (tasting notes: buttery maple and a touch of oak), all are made from blue weber agave, which is grown to full maturity, then harvested in small batches from one estate in Amatitán, Jalisco. The agave hearts are cooked for two days in stone ovens, then pressed to extricate their juices before being fermented and distilled naturally. There are no additives, just sunshine in a bottle. Speaking of which, the bottles are a collab with New York-based Javas Lehn Studio. The diagonal ribs etched into the glass evoke sun rays, and the ‘S’ logo on the bottle’s top is meant to represent a sundial. It all comes together in a striking presentation (we suggest positioning on your bar cart so the sunset can shine through and really turn it golden). Blanco is brilliant in a classic margarita or sour, we love reposado in a paloma, and prefer to reserve añejo for sipping or to make a complex spicy marg (get all the cocktail recipes here).

[From $30; solento.siptequila.com]

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Hey, Health Coach: Should I Expect The Same Fitness Results As I Age? – Forbes

Filed under: Fitness — admin @ 12:32 pm

We could fill an entire book with the benefits of exercise for aging bodies and minds. There are countless studies on the enormous advantages it offers. In fact, research from the European Journal of Preventive Cardiology shows cardiovascular fitness is a better predictor of how long you’ll live than chronological age .

But I’ll spare you the book and just touch on a few crucial rewards you can expect from sticking with an exercise routine.

Strength

Strength training in people over 60 increases muscle mass, strength and response time. According to a meta-analysis in the European Review of Aging and Physical Activity, resistance training is an effective way to improve body fat mass, muscle strength and muscle performance in healthy older people with sarcopenia (age-related muscle loss) . Specifically, leg strength can support mobility, and hand grip strength is associated with improved clinical outcomes, lower risk of mortality, greater upper body strength and improved bone density.

Immunity

Moderate exercise for a maximum of 60 minutes can help boost immune system function and reduce risk of infection. However, it’s important to note that intense or prolonged workouts can have the opposite effect, lowering your immunity due to inflammation, oxidative stress and muscle damage. As with most things, moderation is key.

Pain Relief

Exercise can reduce levels of pain perception, especially in the context of physical therapy, according to research in the Journal of Physiology. As I mentioned in a previous column about chronic pain, avoiding movement can increase stiffness and pain over time, while safe doses of exercise can keep you agile and flexible. However, rest is crucial for acute injuries or after any activity that causes fatigue. You know your body best, so be sure to listen to pain signals and seek treatment as necessary.

Mood and Cognition

Research shows regular exercise can boost your mood, reduce anxiety and depression, and reduce stress hormones like adrenaline and cortisol. According to the American Psychological Association, working out increases oxygen and blood supply to the brain, “which leads to enhancement of cognitive processes like thinking and memory, attention span and perception .” One 44-year study published in 2018 found women who exercise through midlife are 90% less likely to develop dementia . In my many years as a personal trainer and health coach, I’ve seen it boost confidence as well, and those positive effects often spread to other areas of life.

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Sleep

A 2017 meta-study showed that both sleep quality and duration are often improved by regularly engaging in exercise . The evidence of this benefit proved especially “robust” among middle-aged and elderly people. The researchers wrote, “Our review suggests that sleep and exercise exert substantial positive effects on one another.” Basically, it’s a beneficial cycle: You not only sleep better when you exercise, but also exercise better when you sleep.

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Nutritionist explains what macros actually mean and how to get your daily intake

Filed under: Fitness — Tags: — admin @ 5:05 am

You’ve probably heard the term macronutrients before, and perhaps have some understanding of how they relate to our nutrition and diet.

But do you really understand what they are? And how to work out your own recommended daily intake depending on your personal health and fitness goals?

“Macros – or macronutrients – are essential nutrients required in large amounts by the body for major processes, including energy metabolism,” F45 Nutritionist Kim Bowman tells 9Honey.

Here, we ask Kim to help break down the important info around macros and explain why they are so important for the body.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

Macronutrients are essential nutrients required in large amounts by the body. (Getty)

There are three key macronutrients – carbohydrates, protein, and fat – which are measured in the form of calories (or kcal). Carbohydrates and protein provide 4kcal per gram, while fat provides 9kcal per gram.

“Each macronutrient plays a specific function in the body for optimal body function and health,” Bowman explains.

Carbs, proteins, and fats

Carbohydrates provide the body with glucose, the body’s primary energy source.

“They also help to synthesise specific amino acids and optimise our digestive system,” she says.

Meanwhile, Bowman says protein supports enzyme function and hormone systems in addition to optimising lean muscle development through building and repairing tissues.

“Quality fats are necessary for energy storage, fat-soluble vitamin transportation, hormone regulation, and organ protection,” she adds.

READ MORE: Here’s what drinking lemon water really does to your body

Healthy protein bowl with brown rice, salmon, broccoli
There are three key macronutrients – carbohydrates, protein, and fat. (iStock)

All macronutrients play a key role in every physiological process in the body from blood sugar balance and appetite regulation to energy metabolism and immune system function.

“Different combinations, daily ratios, of daily protein, fat, and carbs intake can be individualised to target specific body composition goals like weight loss, strength,” Bowman says.

“However, everyone’s daily macronutrient requirements largely vary and depend on a number of factors like gender, age, basal metabolic rate and activity level.”

Why is understanding macronutrients important?

Bowman explains that the macronutrient distribution of protein, carbs, and fats, along with the quality of these foods, has a large impact on how our body utilises the calories.

“The breakdown of food can affect our energy levels, mood, metabolic rate, and hormonal response depending on their nutrient-density,” she says.

“Therefore, knowing how to differentiate high quality from poor quality macronutrients will help you stay on track with a healthy eating routine.”

READ MORE: Dietitian reveals what supermarket ‘health food aisle’ items to avoid

F45 Nutritionist, Kim Bowman
F45 Nutritionist Kim Bowman recommends tracking macros as well as calories. (Supplied)

How to track your macros

To target macros to a specific goal, it’s important to first determine Basal Metabolic Rate (BMR), along with total daily energy expenditure (TDEE).

“BMR refers to the total calories the body requires to function at rest – without exercise or exertion) – while TDEE refers to the body’s total calorie needs when weekly activity and exercise is accounted for,” Bowman explains.

There are a host of online calculators available, as well as F45 Challenge App, to help you get a rough idea of your numbers. But remember they aren’t a hard and fast rule either, and will change according to your progress.

It’s also important to not just look at the numbers, Bowman says, but also consider the food quality.

“It’s very important to consider food quality and meal timing, as these factors can also have a large impact on the longevity of a specific health or fitness goal,” she says.

Man eating as he works from home
The quality of your food is just as important as the calories and macros. (Space_Cat – stock.adobe.com)

This is why tracking macros can be helpful.

“One of the biggest differences between calorie counting and tracking your macros is that calorie counting focuses primarily on overall ‘quantity’ while macro tracking focuses on the quality and the quantity of your daily eating pattern,” Bowman says.

“If your recommended daily calorie intake is about 1,700 calories, but these calories consist of mainly refined sugar and processed foods, then you aren’t actually gaining any real nutritional benefit.

“The key to achieving a specific fitness goal through macro tracking is to not only determine your goal, but to also understand what types of protein, carbs, and fats to include as part of a quality, well-balanced eating routine.”

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What you can do now to avoid a cold or flu this winter

Filed under: Fitness — Tags: — admin @ 3:05 am

Winter is just a couple of short weeks away, bringing with it an increased chance of the sniffles, or worse, the flu.

This year is looking to be a particularly bad season, as Australia’s health system is bracing for a surge in flu cases in winter, with more than 10,000 cases already reported this year and low flu vaccination rates across the country.

But there are things you can do to prepare. Here’s how you can use autumn to put you in good stead for a sickness-free season.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

Winter is just a couple of short weeks away, bringing with it the flu season.

Clean your hands

The easiest way to stop germs getting into your system is to wash your hands regularly, so get in the habit now.

“Viruses can stay live on hard surfaces for up to one day so wash your hands regularly with soap and water,” Dr Marita Long, spokesperson for the Royal Australian College of General Practitioners (RACGP), tells 9Coach.

Work up a sweat

Keeping fit does more than make your heart strong and your brain sharp – health authorities believe it could also help keep you well.

The theory goes that exercise helps flush bacteria out of your lungs and airways, while also helping disease-fighting white blood cells circulate more quickly to detect illness.

There are also suggestions that the rise in body temperature prevents the growth of harmful bacteria and helps the body fight any potential infection, similar to how a fever works.

Fill up on fibre

Our gut bacteria plays an important role in our immune system, with certain gut lining cells excreting huge amounts of antibodies.

“A huge proportion of your immune system is actually in your GI tract,” says Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. 

Researchers are still trying to determine how the gut bacteria and immune system interact, but in the meantime, eating fibre-rich foods is a sensible way to support your good gut bacteria and hopefully ward off disease.

Healthy rolled oats fibre generic stock photo
Our gut bacteria plays an important role in our immune system. (iStock)

Go to bed

It’s no secret that you seem to get sicker when you’re over-tired.

In fact, too little sleep has been shown to increase inflammatory markers in the body and activate immune cells.

“When sleep-deprived people are given a vaccine, there is a lower antibody response and if you expose sleep-deprived people to a rhinovirus they are more likely to get the virus,” says Dr Nathaniel Watson, co-director of the University of Washington Sleep Centre.

Get a flu shot

Influenza is a nasty virus that knocks you for six – and can even be deadly in people with compromised immune systems.

Doctors say your best chance of warding off the flu comes with a flu shot – and you need to get a new one each year to protect you from the new strains of the virus.

“The vaccine causes the body’s immune system to make antibodies and to activate other immune cells to neutralise or kill the virus,” Manish Sadarangani, from the University of British Columbia, writes on The Conversation.

“This means that if someone who has been vaccinated is then exposed to influenza virus, their immune system is able to react quickly [and] they are less likely to get influenza infection.”

Vaccine causes the body’s immune system to make antibodies. (Getty)

RELATED: Should I get the flu shot in 2022, and when is the best time?

As for rumours that the flu shot will make you sick, Dr Long says you shouldn’t be concerned.

“There are some common side effects from the flu shot including some pain and swelling at the injection site and fever rarely occurs,” she tells Coach.

“These are mild and resolve quickly. You absolutely cannot get the flu from the vaccine.”

Steer clear of your sick mates for at least a week

Even if it’s been a few days since your friend showed symptoms, you still ought to politely decline her invite for chai.

“[Influenza] can be spread from a day before a person becomes unwell and for up to seven days afterwards,” Dr Long points out. 

Finding ways to wind down will help your immune system. (Getty Images/iStockphoto)

Meditate

Studies show that chronic stress weakens our immune system, so finding ways to wind down now could put you in good stead for sniffle season.

Whether it’s meditation, yoga or a stress-busting jog, keeping your rumination at bay could help ward off illness.

Dose up on vitamin C

Research show that immune cells need vitamin C to function at their best and while the vitamin won’t stop you getting a cold in the first place, if you take a supplement when one strikes, Dr Long says you might get over it quicker.

“The best advice is to eat a healthy and varied diet ensuring we meet our nutritional requirements,” she says.

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7 natural ingredients that fight colds to eat this winter

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May 16, 2022

Powerlifter Jessica Buettner (76KG) Captures 4 National Records During 2022 CPU Nationals

Filed under: Fitness — Tags: , , — admin @ 10:36 pm

Powerlifter Jessica Buettner might be one of the sport’s current household names. She again showed why during a commanding performance at the 2022 Canadian Powerlifting Union (CPU) Nationals. 

On May 13, 2022, Buettner — who competes in the 76-kilogram weight class — broke four raw Canadian National records with a 217.5-kilogram (479.5-pound) squat, a 107.5-kilogram (237-pound) bench press, a 252.5-kilogram (566.7-pound) deadlift, and 577.5-kilogram total. Buettner performed the squat in a lifting belt, wrist wraps, and knee wraps. Meanwhile, she did her bench press wearing just a belt and wrist wraps, and her deadlift with only a belt. 

Notably, while unofficial because they didn’t occur in an international competition, Buettner’s marks on the squat, deadlift, and total exceeded the respective current International Powerlifting Federation (IPF) Open Classic World Records for her weight class. Buettner posted a video that features all four of her stellar lifts to her Instagram profile:

[Related: Powerlifter Hunter Henderson (82.5KG) Crushes 304.8-Kilogram (672-Pound) Squat, Sets All-Time Record W/Wraps]

Here’s a complete overview of Buettner’s stats from this meet:

Jessica Buettner (76KG) | 2022 CPU Nationals 

  • Squat (Raw) — 217.5 kilograms (479.5 pounds) | Canadian National Record | Unofficial IPF World Record
  • Bench Press (Raw) — 107.5 kilograms (237 pounds) | Canadian National Record 
  • Deadlift (Raw) — 252.5 kilograms (556.7 pounds) | Canadian National Record | Unofficial IPF World Record
  • Total (Raw) — 577.5 kilograms (1,273.2 pounds) | Canadian National Record | Unofficial IPF World Record

Buettner’s dominant performance adds to the champion powerlifter’s growing impressive rap sheet. Since she began her professional career in 2014, Buettner has now won 16 of 18 sanctioned meets. In those two non-first place results, she finished in second place. Plus, Buettner’s win at the 2022 CPU Nationals means she has won four straight competitions outright. That top-notch streak dates back to September 2019. 

In addition to footage of each of her lifts, Buettner shared a highlight video of her performance from White Lights Media. Check it out below: 

[Related: Strongman And Powerlifter Lukáš Pepř Captures 193.4-Kilogram (426.4-Pound) Strict Log Lift For New Czech National Record]

The Best-Laid Plans

Buettner did not mince her words at her pride over her new achievements. The Canadian athlete had been hard at work for a great deal of 2022 to reach this point, and her efforts were finally visible on a sanctioned lifting platform. With some of her unfortunate obstacles, she’s also certainly no stranger to pushing through adversity. 

“I had a plan and stuck to it, and now it’s time to train for worlds in four weeks,” Buettner wrote. “I never take any performances for granted no matter how well training has been going, mostly on account of diabetes, so it is amazing to get the chance to execute and put it all together on the platform.”

A continued summer season of achievement might be on the horizon for Buettner. As she alluded to, the 2022 IPF World Classic Powerlifting Championships are right around the corner on June 6-12, 2022, in Sun City, South Africa. As the reigning champion in the 76-kilogram weight class, she’ll defend her title there.

While basking in her victory, Buettner will likely take some appropriate time to rest. Then, in a few weeks, it could be time for this elite powerlifter to add some new world records to her resume. 

Featured image: @djessicabuettner on Instagram

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Grand Seiko SGBW279 Dress Watch Inspired by Nature

Filed under: Fitness — Tags: , , — admin @ 7:10 pm

When designing watches, many watchmakers draw inspiration from the various places a person might take their watch or the activities they might do while wearing it. The watch world is filled with models like this—dive watches built for scuba diving, watches that draw style inspo from race cars, and military timepieces that evoke the rugged tools of decades past. But watches can also take inspiration from the natural world, too. That’s the case with the new Grand Seiko SBGW279, which is available only in the U.S. It’s a handsome dress watch with a prominent blue dial that gets its color from a migratory songbird.

Every year, the Oruri songbird travels from Southeast Asia to spend the summer in the mountains of northern Japan. With their striking blue plumage, these birds are a beautiful sign of the new season. Those blue feathers are also the point of inspiration for the SBGW279. The main highlight on the watch is its deep blue dial, and the rest of the timepiece has an understated elegance that allows the dial to shine. (It also evokes that minimalist styling of the original Grand Seiko watch from 1960.)

The dial features an unfussy layout with no date window and simple block indices arrayed around the perimeter. At 37.3mm, the stainless steel case has a comfortable size that isn’t overbearing, though it does feature one surprise: Flip it over, and the see-through case back gives a glimpse of the watch’s movement.

The watch is topped with box-shaped sapphire crystal for durability and legibility, and it’s matched with a complementary brown crocodile leather band. The band pairs well with the watch’s restrained styling, and overall the Grand Seiko SBGW279 makes an appealing dress watch that’ll work with a wide range of outfits, whether you’re heading into the office or going out on a date.

Grand Seiko SBGW279 watch with a brown leather band on a white background
Courtesy Image

On the inside, the SBGW279 is powered by a 9S64 mechanical movement. In keeping with its throwback looks, it’s an old-school hand-wound movement, so you’ll need to give the crown a few twists every now and then. But that won’t happen too often: The movement features a hefty 72-hour power reserve. Better yet, it’s accurate to within -3 or +5 seconds per day.

With its refined aesthetic and no-nonsense mechanicals, the Grand Seiko SBGW279 is the opposite of ostentatious. It’s eye-catching without looking overdone—what else would you expect when it’s modeled after Mother Nature?

[$4,600; grand-seiko.com]

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7-Time 212 Olympia Champion, Flex Lewis, Retires From Competitive Bodybuilding

Filed under: Fitness — Tags: , , , — admin @ 4:03 pm

After a career of excellence, James “Flex” Lewis — winner of seven 212 Olympia titles — is retiring from competitive bodybuilding. On May 13, 2022, the 38-year-old Lewis announced the news in the first episode of his podcast, Straight Outta the Lair. Not soon after, Mr. Olympia President, Dan Solomon, confirmed the reveal in a post on his Instagram profile. 

Lewis makes the official announcement starting at 22:10 in the video below:

“[Bodybuilding’s] been something I’ve been doing since I was 19,” Lewis says on the podcast. “There’s really no easy way to say this, but it’s time. Bodybuilding has served me very well. It’s opened amazing doors for me. It’s time for me to hang up my posing trunks. It’s been an amazing road. One that I’ve been very blessed to say I’ve accomplished more things than I ever imagined.”

A Living Legend

Lewis has been a competitive bodybuilder for nearly two decades in some capacity. According to Muscle Memory, Lewis made his professional bodybuilding debut during the 2003 International Federation of Bodybuilding and Fitness (IFBB) British Championships. At quite the start of a career, he captured first place while featuring in the Juniors division.

[Related: Deloading 101: What Is A Deload And How Do You Do It?]

From there, Lewis’ career would soon snowball into something incredible.

In 2007, Lewis notched his Pro Card while winning the overall British title. Later, he debuted at the 2008 IFBB Europa Supershow, where he won first place in the Lightweight division. After a few attempts over the next few years, Lewis would win his first-ever 212 Olympia title in 2012. That year also saw the champion bodybuilder “flex” on his competition and take home victories in the prestigious IFBB British Grand Prix and IFBB Prague Pro. 

At his peak, Lewis was a top fixture in the Lightweight bodybuilding scene. Even as it shifted from 202 to an eventual official 212 classification, it seemed as if Lewis never lost any steam. A run of seven consecutive 212 Olympia titles (2012-2018) is proof as much of his unique achievements. 

Here are some of Lewis’ more notable career results:

James “Flex” Lewis | Notable Career Results

  • IFBB Olympia Champion (212) — 2012-2018
  • IFBB Prague Pro Champion (212) — 2012-2014
  • 2014 IFBB Arnold Classic Champion (212)
  • 2014 IFBB San Marino Pro Champion (212)
  • IFBB Korean Grand Prix Champion (212) — 2014-2017

[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]

Into The Sunset

In 2018, Lewis announced his intentions to compete in the Men’s Open division. He would take the entire 2019 season off to build mass but eventually had to withdraw from the 2020 Mr. Olympia because of an undisclosed injury. The year 2021 was to mark his return, but then he and his wife placed their focus on the incoming birth of their child. 

When the cons outweigh the pros, you really have to assess things.

Lewis did not discuss his plans for his individual future now that his competitive bodybuilding career is over. Considering the announcement is still fresh, it’s understandable. That said, he seemed to place a lot of weight on the sport’s rising stars to thrive for years to come.

In other words, Lewis wants to help leave professional bodybuilding in a better place than he found it. 

“As an athlete, a champion, there’s a lot more work for me to do off-stage to help athletes be represented,” Lewis says. “To do what they don’t really want to do, and that’s get health checks. And, also, open more doors for these athletes in various different divisions and with various different sponsorship opportunities. My work is not done, and it will never be done. It is just done on-stage.”

Featured image: @flex_lewis on Instagram

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Why you should never hold in a poo

Filed under: Fitness — Tags: — admin @ 12:05 am

How often should we poo? If you Google this question, you’re likely to find an answer along the lines of three times a day to once every three days. But this leaves room for substantial variation. The true answer is: when you feel the urge.

In fact, habitually putting off the urge to poo and slowing the bowel “transit time” may be associated with a higher risk of problems such as bowel cancer, diverticulosis (small pouches of the bowel lining protruding through the bowel wall), haemorrhoids and anal tears, and prolapse.

That’s why the golden rule of gastroenterology is to always heed the “call to stool” when the urge strikes.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

Do you know how often should we poo? (Getty Images/iStockphoto)

Eating often triggers the urge

Back in the early 20th century, physiologists determined that a powerful stimulus to open your bowels was eating food and they referred to this this as the gastro-colic reflex. It’s often most potent after a fast and, thus, after breakfast.

Babies generally void their bowels when the need presents itself. However, as soon as we can make decisions for ourselves – around the same age we start to walk – we learn to suppress this “call to stool”.

Learning to control one’s bowels is an important developmental step, but some of us take it too far; we discover we can sometimes make this urge go away temporarily if we ignore it for a while, because now doesn’t seem like a convenient time.

But habitually suppressing this urge can be associated with symptoms including:

  • constipation
  • abdominal pain
  • variable and unpredictable bowel habits
  • bloating
  • wind
  • slower transit of matter through our intestines.

READ MORE: Doctor reveals what one night of bad sleep can do to your brain

Habitually suppressing the urge can be associated with a host of symptoms. (Domain Supplied)

Knowing your ‘transit time’

We probably know how often we open our bowels, but not many of us are aware of our “whole gut transit time”. In other words, how long it takes for residue from the food you eat to come out the other end.

This transit time is important because having problems with urgency (a sudden, frantic urge to poo), diarrhoea and constipation can all be signs of slow transit.

There’s a simple way to measure it; swallow a handful of raw sweetcorn kernels and then look out for the yellow kernels in your poo.

How long should it take for them to show up? It should be somewhere between eight and 24 hours.

A longer transit time

No one is arguing you should void your bowels wherever and whenever you like. But getting into the habit of putting it off means the residue from the food you eat stays in your body longer than it should. Your transit time lengthens and your quality of life deteriorates.

On average, we produce about six tonnes of poo in our lifetimes, composed of water, bacteria, nitrogenous matter, carbohydrates, undigested plant matter and lipids (fats).

The longer this mix of stuff sits inside us, the more it is prone to fermentation and decomposition. This produces not just wind but also chemicals known as metabolites, which then sit in contact with the bowel lining and can be absorbed.

READ MORE: Mother and daughter diagnosed with the same debilitating condition

Woman furious over husband's strange bathroom habit
Not many of us are aware of our “whole gut transit time”. (Getty Images/iStockphoto)

The idea of auto-intoxication from the colon is not new. From the time of the ancient Greeks, waste products in the intestine were thought to contribute to an imbalance of the four body humors (blood, yellow bile, black bile and phlegm) critical for good health.

Kellogg’s, part of the temperance movement in the United States in the 19th century, developed breakfast cereals to deal with both constipation and poor morals, which they believed to be connected.

A longer transit time has been linked to a higher risk of significant gastrointestinal problems such as:

Recent interest in the microbiome has also linked dysbiosis (or changes in the bacteria that live in our intestines) with slow transit. So slow transit may also be associated with a wider range of disease linked to gastrointestinal dysbiosis.

A healthy habit

You can improve your bowel habits by increasing the amount of fibre and fluids in your diet, exercising regularly and being in touch with your colon.

Some people are even using cognitive behavioural therapy to improve bowel function.

Most importantly, when your colon calls, you should listen.

By Martin Veysey, Honorary Professor, University of Newcastle.

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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It boosts good cholesterol

The health benefits in chocolate

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May 15, 2022

Win a $2000 Catch Fitness Voucher – 2GB 873AM

Filed under: Fitness — admin @ 7:32 pm

If the colder weather is your excuse for not going to the gym, we’re bringing the gym to you.

Ben Fordham has teamed up with Catch Fitness to give you the chance to win a $2000 Catch Fitness voucher!

To enter simply complete your details below and tell us your fitness pledge and why.

Everyday 2GB Breakfast will pick the best entry and award them a $2000 voucher to spend on the latest and greatest gym equipment.

This is all thanks to Catch Fitness– your one stop shop for strength, conditioning & cardio equipment.

Competition closes at 3pm AEDT 26/05/2022. For full terms and conditions please click here.

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