Author: Campbell Pilates & Wellness

Reducing Inflammation with Fisetin

“Inflammaging” is a combination of “inflammation” and “ageing” – chronic, low-grade inflammation that occurs as a result of the ageing process.

The exact mechanisms behind inflammaging are not fully understood, but it is thought to be caused by a combination of genetic, environmental, and lifestyle factors (diet, exercise, stress, rest).

Inflamed joints can be caused by a variety of factors, including:

  1. Autoimmune disorders: In conditions like rheumatoid arthritis and lupus, the immune system mistakenly attacks the body’s own tissues, including the joints.
  2. Infection: Bacterial, viral, or fungal infections can cause joint inflammation.
  3. Injury: Damage to the joint, such as a sprain or fracture, can cause inflammation.
  4. Overuse: Repeated stress on the joint, as seen in athletes or manual labourers, can cause inflammation.
  5. Gout: A type of arthritis caused by a buildup of uric acid crystals in the joints.
  6. Osteoarthritis: A degenerative joint disease that causes the breakdown of cartilage and leads to inflammation.
  7. Aging: As we age, joints naturally wear down and become more prone to inflammation.

Inflammation in joints can lead to pain, stiffness, and reduced mobility. Treatment for inflamed joints depends on the underlying cause and may include medications, supplements, physical therapy, and lifestyle modifications.

A build-up of Senescent cells is one of the 9 Hallmarks of Aging

When cells become senescent, they stop dividing and start to accumulate in tissues. These cells secrete a complex mixture of proteins, lipids, and other molecules called the senescence-associated secretory phenotype (SASP). The SASP includes various pro-inflammatory cytokines, chemokines, and other factors that can promote inflammation and tissue damage. Simply put, senescent cells accumulate with age and cause inflammation.

The accumulation of senescent cells and the associated inflammation have been linked to various age-related diseases, including cancer, cardiovascular disease, and neurodegenerative diseases. Therefore, targeting senescent cells and reducing inflammation associated with the SASP has emerged as a promising strategy for combating age-related diseases and promoting healthy ageing.

Recent research has shown that Fisetin, a natural flavonoid compound found in some fruits (especially strawberries!) and vegetables, can selectively kill senescent cells and reduce the associated inflammation. Fisetin has been shown to have potential anti-aging effects and may be useful in preventing or treating age-related diseases by targeting senescent cells and reducing inflammation. However, more research is needed to fully understand the mechanisms involved and to determine optimal dosages and potential side effects in humans.

Senolytics are compounds that support the body’s natural ability to clear old, damaged (senescent) cells to make way for new, healthy cells.

Fisetin, a flavonoid found in various plants and in minute quantities in some fruits and vegetables, is one of the most powerful natural senolytics ever discovered.

Learn about Matakana Fisetin Ultra – a senolytic available from Matakana Superfoods or get it direct from me (NZD$65 – April 2023)

What is a Senolytic?

Senolytics have been developed as a potential therapy to target senescent cells and improve health outcomes in older adults. These drugs work by triggering cell death in senescent cells, while sparing healthy cells. By removing these senescent cells from the body, senolytics have been shown to improve tissue function, reduce inflammation, and increase lifespan in preclinical studies.

Senolytics are still in the early stages of development and research, and there is much to be learned about their safety and efficacy in humans. However, they represent an exciting potential avenue for treating age-related diseases and improving health outcomes in older adults.

Please note that your doctor may not know much/anything about Fisetin. It is relatively newly discovered and while early research suggests it should have significant benefits for humans, there are not many significant, completed studies yet. However, it is a naturally occurring compound and there are currently no known negative side effects. (March 23)

Click here to learn more about Fisetin, its benefits and side effects

Click here to learn about clinical studies conducted on Fisetin

Click here to learn about current and planned clinical trials on Fisetin

BEST EXERCISE FOR WOMEN OVER 40

I get asked this question all the time!

First and foremost, it’s something you enjoy doing, because that’s necessary for you to exercise regularly. It doesn’t matter if you occasionally have a crazy week or don’t feel well enough to exercise, but you should be aiming to exercise about 3 times a week for a total of at least 150 minutes a week, most weeks of the year.

So what counts as exercise?

Anything that gets you puffed or tired! Unless you’ve been ill or injured for a while, vacuuming probably doesn’t count, sorry. Find that sweet spot for you – any kind of movement that works you hard, but not so hard that you’re absolutely exhausted the next day. Especially if you’re peri menopausal or recently menopausal (periods stopped over a year ago) when your hormone levels are changing. There are estrogen receptors in many, many different parts of your body, including your muscles and joints, which is why so many women over 40 feel they take a bit longer to recover than they used to. Try to plan your exercise so you have a “recovery day” between workouts.

That doesn’t mean you shouldn’t go for a walk on your recovery days – a walk can loosen up tight muscles and the fresh air is good for our physical & mental health too.

Weight bearing exercise is ESSENTIAL

Everybody loses muscle mass as they age – after 30, women lose 3-8% per decade, until 60 when muscle loss speeds up if you don’t keep working your muscles.

Pilates is one type of weight bearing exercise that teaches you how to minimise wear and tear, by improving your alignment, helping you find/use your deeper postural muscles and reducing overuse of others. By improving your balance, flexibility and strength at edges of your ability, we also reduce falls and injuries. All good right?

Gaining fat is a very common complaint for women over 40. Reducing estrogen levels are partly to blame – our bodies respond to reducing estrogen from our ovaries by trying to make a weaker form, which is only possible in your fat cells. Women’s bodies respond by adding fat cells!

But women often reduce their exercise after 40, which means they lose muscle mass, which reduces their metabolic rate and usually means you gain fat as a result. A healthy body fat level for a woman in her 40s is 25-35%. For general good health, I recommend at least 2 sessions of weight bearing exercise per week (which could be 2x Pilates or a mix of other types) and at least one, “get-you-breathless” power walk a week. Of course, if you’re an athlete, have an injury, a chronic health condition or low bone density, it’s best to get personalised advice.

In the Bay of Plenty, New Zealand, Sport Bay of Plenty has a great searchable directory of clubs and classes, including Pilates classes in Tauranga.

What type of Pilates is best?

Contemporary Pilates? Classical Pilates? Authentic Pilates? Fitness Pilates? Reformer Pilates? Mat Pilates?

Pilates jargon can be confusing!

Most people start Pilates in a Mat Pilates class, not realising there are other “types”. Mat Pilates classes are usually up to 15 people and include the use of small props. Hopefully the teacher is actually teaching and not just showing off at the front expecting you to just follow. It’s just not possible for even the best of teachers to provide individual guidance in a larger class, which is often called Fitness Pilates. You might get sweaty but you probably won’t learn much about how to use your body differently, to reduce wear and tear etc.

Reformer Pilates classes are usually smaller than mat classes. A Pilates “reformer” is a specialised piece of Pilates equipment. It uses springs to add resistance to challenge and support you where YOU need it. You might see some (so-called) “Reformer Pilates” classes advertised which have 10-20 people in a class!!! If you have a good level of aerobic fitness and aren’t looking to change your body or movement habits, this type of class might suit you. You might use a Reformer and the class might be called a Pilates class, but it’s probably more like a gym fitness class taught by someone with only a weekend certification.

With the right Reformer Pilates class, you will improve more quickly with Reformer Pilates than Mat Pilates.

As for Contemporary/Classical/Authentic? That’s a whole other story which is academically interesting if you’re a Pilates geek and probably TMI if you’re just starting out. Check the teacher has an internationally recognised qualification (Balanced Body, Polestar, Stott, BASI are well known globally), find out whether the class is tailored for individual abilities and whether you’ll get any individual coaching in the class. If your needs are quite unique, private lessons will be better for you.

So there is NO one best exercise for women over 40. Find something you like, can do regularly, which will strengthen your whole body and reduces wear and tear, so you can stay healthy and “up for” whatever rocks your boat.

Click here to ask a question

Sally x

Stronger Bones Workshop Sat 11th June 22

Osteoporosis is a silent disease affecting 1 in 3 women and 1 in 5 men. You probably won’t know you have it until you’ve fractured a bone and had a DEXA test.
Your “Bone Mineral Level” is not the same as your “Bone Density” (measured by a DEXA test) but it’s a good proxy for it. In this workshop, we’ll measure your Bone Mineral Level & several other muscle measures that are so important in maintaining strong bones. You’ll have a personalised report to take home.
There will also be a group learning session explaining your report, how to tailor your diet, exercise and hormone balance to maintain and strengthen your bones. The workshop will be led by Sally Campbell of Campbell Pilates & Wellness, a certified nutritionist, Pilates teacher, women’s wellness coach and Osteoporosis expert. There will also be an overview of the different types of bone drugs available on prescription how they work and their side effects, to prepare you for a conversation with your GP (if you want to explore that option).
Tickets are just $30 for this 3 hour workshop, including a donation to Osteoporosis New Zealand which has lots of great resources on their website

Book your STRONGER BONES WORKSHOP ticket here

Detoxing Our Skincare

In addition to creating a truly brilliant method of exercise, Joseph Pilates was passionate about eating well, managing our stress levels and minimising our exposure to toxins.

In the last 50 years, there have been dramatic changes to the foods we eat, the air we breathe and what we put on our bodies; our bodies have to work a lot harder to just get by in this more chemical laden environment. Yet we keep expecting our bodies to be able to do more. And more.

In her recent book “Breasts – An Owners Manual”, Dr Kristi Funk gives us her list of 8 ways we can reduce our toxic exposure. It’s a fabulous book which I highly recommend to everyone because it tells you how you can significantly reduce your chances of getting breast cancer.   But back to how we can reduce our exposure to toxins….

  1. Wash our hands  – yup!
  2. Dust and vacuum – should do more!
  3. Ban plastics – refillable water bottles. And definitely don’t re-use plastic bottles or heat food in plastic containers
  4. Eat wisely – more organic, less meat and dairy, check canned foods for BPAs – an ongoing challenge!
  5. Home – reduce and simplify cleaning products, avoid teflon coatings, use a HEPA air filters, swap man made for natural fibres – could do better!
  6. Grow houseplants – regular water required!
  7. Avoid skincare and cosmetics that use chemicals – could do better!
  8. Exercise more -sweating and deep breathing help eliminate toxins!

Over the last few years, I’ve been trying to reduce my toxic load & my family’s which has meant changes in many of these areas. Some of them are harder to change than others but one area that’s actually been quite easy to change has been the skincare and cosmetics we use.

About a year ago I was invited to a Tropic Skincare party by a good friend of mine. I was already mainly using what I thought were low toxicity products from Neal’s Yard, Caudalie (french grape leaves) and Trilogy (rosehip based from New Zealand) but I was very impressed by the fresh botanicals and zero toxins of this range and decided to be give it a go. Especially as they smell amazing and they felt so lovely on my skin. And they’ve won 100+ skincare awards!!!

One year later and I have almost completely converted to using Tropic! Healthy skin is my skincare priority and I believe I can completely trust this company to keep the toxins out. My skin looks and feels better and the natural fragrances boost my mood. What more could I ask for?!?!

When I was first invited to become a Tropic Ambassador, my initial reaction was that I didn’t have time for it!  But I so love Tropic products and I’ve been recommending them to everyone anyway that I decided to figure out how I could become an Ambassador around Pilates.

Tropic Skincare is a key part of my personal wellness regime.

I would love to introduce YOU to the Tropic range. The best way is to come to one of the “Pampers” – where you can try the products for yourself – if you’re receiving our emails, the date for the next one will be listed in the Events section.  Feel free to bring a friend or family member.

But if you want to just dive on in, you can go straight to my Tropic Shop and order something there.  There is a 30 day full refund available if you don’t like it. Even if you’ve used half the bottle!!!

Here’s the Winter 18 Tropic brochure

Or if you’re coming to Pilates, ask for a Brochure or about a Borrow Bag so you can try at home.

Feel free to ask me any questions or book a free private viewing. 

And do think about what else you could be doing to reduce your toxic load.

Your body will thank you for it.

Sally x

 

 

 

 

KIND WORDS

Helping people to get out of pain and find their movement freedom has to be one of the best jobs in the world! It’s so rewarding for me to work with you all, see you progress and be able to enjoy your lives more.

Here are just some of the fabulous testimonials I’ve received this month……

Jane Q – I have been attending Sally’s Pilates classes for about 18 months now. With my lower back pain, I have found pilates has helped ease it so much. The slow structured moves strengthen and tone muscles I didn’t know I had! Sally checks your position is correct to avoid any injuries and adapts moves accordingly. I have become stronger and more flexible since starting pilates and always look forward to Monday evenings.

April L – I first started coming to Pilates as it was something my younger sister wanted to do to  improve her core after our older sister slipped a disc, so I was basically coming along to hold her hand. I did also think it would help me with my flexibility and core strength but as someone who already does exercise I didn’t actually expect to get loads out of it. I have to say I have been surprised not just how much I have got out of it in terms of tummy muscles being better and starting to be more bendy. I also am surprised how much I do enjoy it, its not the out of breath and pumping weights kind of work out I am used to, its much more gentle and calm but no less hard!  I see it now as an essential part of my weekly fitness regime as I head towards 50 next year. (Basically I may be old, but I don’t want to actually feel it, and Pilates is helping me achieve that!)

Paul O – I started Pilates with Sally/Orpington Pilates a year ago after suffering with severe back pain. I haven’t suffered since!  Very enjoyable class with a very knowledgeable teacher – explains everything and always finds time to asswer any questions. Highly recommended!

Marina L – I started Pilates lessons for the first time in Sept 17 and I’m so happy I did. Sally is very welcoming and makes lessons fun although we work hard. Sally has a lot of knowledge in Pilates and wellness in general. She is very professional – I really look forward to the class on Tuesday evening. Only regret is that I can’t go more than once a week!

Barbara O – Sally is a great teacher and very professional. She always makes sure we are working to the best of our ability – not forgetting to mention all the different props! Always something different!

Marjorie G – Orpington Pilates is helping me reclaim some movement in an eighty-one year old very sluggish body. Sally is brilliant, she is helpful, observant when you are finding things difficult and never boring.

Linda B – Sally is an excellent teacher. She takes the time with every me

mber of the class ensuring that any on-going back/knee problems are taken into account when carrying out exercises. She gives great encouragement. Sally is professional as well as friendly and knows her ladies individually by name. My movement has improved since attending Orpington Pilates and I would h

ave no hesitation in recommending to any of my friends.

Sue P – I had not done Pilates before, and am enjoying finding more ‘core’ skills. it is a ‘fun’ but also serious class, especially when we use equipment that causes laughter. Sally is an excellent tutor and tailors movements to individual needs.

Belinda O – I joined Sally’s class after having just turned 40 and deciding that it was time

 to start looking after my body a bit more! Also having a history of back problems in my family I was keen to improve my core strength as a preventative measure.  Not being a person that has ever particularly enjoyed exercise I was surprised to find how much I enjoy Sally’s classes. Not only do I feel that I have had a really good workout afterwards but I find the sense of calm and focus within the class to be a very pleasant diversion from my everyday hectic life! Although there are quite a few of us in the class Sally is always watching us as individuals and correcting any mistakes we are making to ensure we get the best out of the class – if you are thinking about taking up Pilates I would thoroughly recommend you coming along.

Helen N – I joined Sally’s class about six months ago after just googling on the internet for a local Pilates class and can only say that I struck lucky. The Saturday class is a small class in a beautifully converted barn in the countryside and I look forward every week to going. Sally was welcoming from the start and her classes are clearly taught and friendly. I like to think I have improved but each week is varied with the use of different equipment and so there is always a new challenge! It is so much better than the classes I have done before at the gym and I would wholeheartedly recommend it to anyone.

Mandy C – Pilates with Sally- great classes with a first class teacher who brings out the best in people of all abilities.  I have not been one to stick to classes in the past but I have been attending for around a year now and find myself more flexible and upright. I never thought that in my late 50’s I would be able to improve my posture. Credit where credit is due, THANK YOU SALLY.  I also want to mention summertime “Class on the Grass”, a different experience in the open air with beautiful surroundings – love these classes.

Irene C  – I attend a ‘bone safe’ class for the over 60’s which is held in a bright and airy Pilates studio.  Our teacher, Sally Campbell, is very friendly and professional and has a good sense of humour.  The class is challenging, which is good, and there is a lot of variety in the exercises w

e do and the equipment we use – no two weeks are ever the same. At my age, it’s good to be doing something which I feel will improve my body strength, flexibility and balance.

Sue M – Friendly but professional Pilates sessions. The studio is bight, warm and very well equipped. Small class sizes and Sally supervises individually when needed.

Hazel O – I joined Sally’s class to address my posture and to keep me supple as I get older. The theme of the class is different each week and Sally checks we do the exercises correctly and isn’t afraid to challenge us. She knows her stuff!

Esther A  – A big thank you Sally! Joining Sally’s Over 60s Pilates classes has enabled me to enjoy Pilates once again! Sally is an excellent teacher!

Jan B – Very good class – tailored to my abilities. Sally is a very good teacher and makes the class enjoyable and varied in a relaxed atmosphere.

Elaine J – I’ve just started back with Pilates and have attended one term of Sally’s classes so far and I’ve really enjoyed them, I feel energized, sleeping better already – her classes are highly recommended!

Pilates works. For everyone x

Magic Circle Workout

A few photos from Magic Circle week for those of you who’ve bought one for home and want to practise ……

magic circle collage 1

Most of us need to build our upper body strength and the magic circle is an excellent prop to help us do that, particularly with the press ups. Pilates press ups are done with elbows in… your elbows should graze your rib cage as you bend them.  If you can do an “elbows out” press up, which works the shoulders more, you may not need the circle to help support your body.  Press up “beginners” should start in the classic “all fours” position and just bend their elbows keeping shoulders away from their ears.  People are working at different levels in this photo…remember that getting your technique right is more important than working at a more advanced level!

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I didn’t manage to get a photo of all the exercises we did, but hopefully this will be enough to prompt you and keep you busy over half term 🙂

magic circle collage 2 Classes resume w/c 30 October…. have a great week off and I’ll see you  back on the mat!

Sally x

Hummus … or houmous?

Hummus is the original Arabic spelling but in the UK, it’s more commonly spelled Houmous!

However you spell it, chick peas with tahini is a delicious healthy snack that’s so easy to make at home.  There’s almost always some in our fridge and it’s my go to snack when I need to eat NOW.  Prep the carrots beforehand and you are good to go. Healthy fast food – the protein your muscles need and no blood sugar spike!!!!

This recipe is soooo easy!  You just need a food processor to chop up all the chick peas and blend the ingredients.

Ingredients20170811_102808[1]

  • 2 x 400g cans chick peas in water, drained (19 grams protein per 100g)
  • 2 tsp ground cumin
  • ½ tsp salt
  • 3 cloves crushed garlic
  • 2 heaped tbsp tahini
  • 250 ml olive oil
  • 50ml lemon juice
  • Pepper to taste

Put all ingredients in a food processor and blend until smooth. Taste.  Add more olive oil if you want a smoother consistency.

How to eat Hummus20170816_125211[1]

  • Prepare a box of carrots for the fridge so you always have a healthy snack option that won’t spike your blood sugar (Above – aren’t the heritage carrots pretty!!) .  Great as a healthy party food too
  • With avocado on toast or rice cakes (breakfast, lunch or snacking)
  • Add a large spoonful to a salad as a protein source

Enjoy!

 

Calm in the Crazy Workshop

calm-in-the-crazy-fb-eventI’m so excited to bring you this Self healing and Meditation Workshop – Saturday 4th November, 1:00-4:30pm at the Studio.

Download Calm in the Crazy Workshop Details

Workshop leader : Cherry Campbell

My amazing sister Cherry is visiting from New Zealand and I’ve twisted her arm to share her skills with us while she’s here….. and how many times does anyone need to see Buckingham Palace anyway!?!?

Cherry leads the stress management and meditation practice for New Zealand’s Aratika Cancer Trust and she teaches meditation to private and corporate groups in New Zealand as well as being a Reiki Master with a private practice (in NZ).  She is also a Registered Nurse with a Masters in Health Science and a Diploma in Meditation Therapy from New Zealand. She has 2 strapping lads who are now at University so she has a bit more time to enjoy Tai Chi with our mum and make her regular yoga class.

cherry fb photo 2 sq .jpg

Cherry will also be available for 1 hr private Reiki treatments on Wed 1st and Thurs 2nd Nov.  Please use the Contact Us form to arrange an appointment (£50).

 

Health Benefits of Pilates

Everyone starts “somewhere” and no matter how able you are when you start, the important thing is to continue. You WILL make progress. You WILL “improve”. It’s all about progress, not instant perfection.

Joe Pilates said it takes 10 sessions to feel a difference, 20 sessions to see a difference and in 30 sessions you’ll have a whole new body.

We are all different. Moves that you might find difficult might be easy for others and vice versa.  So set aside that never ending “to do” list, listen to your breathing and tune into your body.

Here’s 16 reasons why Pilates is good for you. 

How many have you already noticed?

See you at class!

Sally