If we take care of our skin properly now, there is a good chance we can reduce the risks of skin cancer further down the line – which is why we’re holding an expert live chat on skin cancer, just in time for summer.

Professor Nicholas S A Stuart will be joining us on our Cancer Centre from 3pm – 5pm on Tuesday 29 May, to discuss everything from choosing the right sun protection, to the different types of skin cancer – so it’s a good opportunity to ask about any skin care concerns you may be having as we enter summer.

Professor Stuart will be available to discuss ways to prevent, diagnose and treat skin cancer. And as a professor of Cancer Studies at Bangor University, and the author of 35 peer reviewed publications, he’s the right person to ask if you’d like some advice on anything related to skin cancer.

Join in!

Found an unusual bump or freckle? Worried about how much time you should spend in the sun on your holiday? Or perhaps you’d like to ask about the different types of skin cancer and how they can be treated?

Whatever your question, our skin cancer expert will be please to provide an answer – so join us here from 3pm – 5pm on Tuesday 29 May  to get involved in our live expert web discussion.

Can’t make it?

Can’t make it to our web discussion on skin cancer on Tuesday 29 May? Don’t worry, simply leave your question in the comments below, or get in touch through Facebook or Twitter, and we’ll get back to you with Professor Stuart’s answer shortly after our expert live chat.

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Hay fever will be discussed amongst a number of other allergies in our upcoming web discussion, which will give anyone with questions the chance to seek live advice from a top allergies expert, Dr Michael Radcliff.

As a specialist in allergy medicine, and an advisor to Allergy UK, Dr Radcliffe has worked in the field for a number of years – and can answer questions on a number of conditions, including, asthma, rhinitis and skin allergies, or allergies to foods, pollens, animals, drugs, insects, rubber latex and chemical sensitivity.

The session will be held on our new Allergies Centre – which provides a number of fact sheets and healthy living guides to help support allergy sufferers with information on possible treatments or simple ways to help manage their condition.  

Want advice on reducing sneezing and wheezing when the pollen count is high? Worried that you might be allergic to a household pet? Or maybe you’d like some information on treatments to ask your doctor about? Whatever allergy issues you have, our expert can help.

Of course, allergies can range in severity, from irritating to life threatening – but in most cases there are treatments or lifestyle changes which can help reduce or prevent the symptoms on a day-to-day basis. So why not join our web discussion, where our expert can address any niggling concerns?

Join in!

To join our expert live chat on allergies, please visit our Allergies Centre between 3pm and 5pm on Wednesday 30 May.

Can’t make it?

If you’ve got something you’d like to ask in our expert live chats, but can’t make it along on the day, simply leave your question in the comments below, or contact us on Facebook or Twitter and we’ll make sure the right expert gets your question. We’ll be posting a full run down of all the questions and answers from each session shortly after the live chats take place – so you can always check back to the Healthy People blog to find out what our experts have to say!

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For someone without diabetes, their blood pressure should be no higher than 140/85 but when you have diabetes (or if you have had a heart attack, stroke or coronary heart disease) your blood pressure should be no higher than 130/80.

Diabetes damages the walls of all blood vessels, as does high blood pressure, so those with diabetes are at higher risk of stroke. They can also develop complications including kidney failure and blindness.

The Diabetes UK survey found only 50.7 per cent of people with diabetes met their blood pressure target during 2009/10, according to the analysis.

In addition, strokes in people with type 1 and type 2 diabetes have reached record highs, according to the National Diabetes Audit. Records for 2009/10 reveal 16,000 people with diabetes suffered a stroke in England – a 57 per cent rise since 2006/07.

Experts say there needs to be more emphasis on blood pressure control in those with diabetes by encouraging them to take their medication, lose weight, know their salt intake and aim to reduce consumption of salt as well as take more exercise.

To find out how much salt is good for you and how you can get the balance right, take our salt quiz.
Stroke is a topic that we also covered recently with an in-depth interview with Commonwealth and Olympic swimmer Ross Davenport, who discusses his own family experiences of living with the impact of stroke.

If you have diabetes, we’d love to hear from you about how you are managing to control your blood pressure. Or if you have had a stroke and would like to share your experiences or advice, post your comments below.

If you want to know more about stroke, visit our dedicated Heart Centre where we have a wide range of information on heart-related conditions and treatments.

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Hello there, I’m Laura and I first started running about 3 years ago after losing some weight. One day I decided to lace up my trainers, go outside and see how I would get on. That first run was tough, I kept stopping to walk and then running again once I’d got my breath back. However I felt so amazing afterwards I kept at it! I can’t imagine not having running as part of my routine now, I’ve even ran a half marathon! I also find running very relaxing and a good way to get some ‘me’ time.

I think the Race for Life is a fantastic event for AXA PPP to sponsor, not just because it helps to raise money for such an important cause, but also because it’s so inclusive. 5K is an achievable distance for most people to run and you can train for it in a reasonably short period of time. It’s also a great way to get more people into fitness and running in general. If you are already thinking about taking up running, signing up for a race is great motivation too!

The AXA PPP healthcare website includes an excellent beginners running plan to get you started that also includes tips on running nutrition. The site also features some information on setting some goals which I think is a great strategy!

As well as those tips I would say the key things to think about when training to run a 5K would be:

• Make sure you have some decent trainers and if you’re female, a good sports bra is a must!
• Don’t worry about how you look when you run. I used to be really paranoid that people would be staring at me while I was running and judging me on how slow I was going, or how red faced I was. I soon realised that I wasn’t concerned with what other people may think, I was out running and doing something good for my body and health and that was more important!
• Follow a plan like the one on the AXA PPP healthcare website to get you started, and don’t worry if you need to stop and walk. It’s better to take things slow and steady rather than trying to run 5K flat out the first time as you could injure yourself.
• Make sure you take care of yourself – don’t ignore any pains or tightness in case you could be developing an injury.

Most importantly, enjoy yourself! It may feel tough to begin with but remember that sense of achievement every time you run and you will find yourself hooked, have fun!

If you would like some more information on running for beginners, please feel free to ask us on Facebook - or take a look at the transcripts for our recent expert running live chat, your question may have already been answered by one of our AXA PPP healthcare experts.

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And while some musculoskeletal can be attributed to genetics – many are preventable, and most can be treated or eased with physiotherapy, medication or exercise. We recently launched our Musculoskeletal Centre to help support those looking for information on this complex part of the anatomy – and to celebrate the launch, we’re holding an expert live chat for anyone who’d like one to one advice!

On Thursday 24 May, our health expert Jan Vickery will be available to answer all your questions on anything back, joint or posture related. As a Registered Ergonomist and Chartered Physiotherapist, Jan has years of experience in the treatment and prevention of musculoskeletal conditions. And having carried out workplace assessments for some of the biggest names in business, she can offer guidance on managing back or joint pain at work too!

Join in!

Do you feel hindered by aching joints and want to know your treatment options? Are you unsure about your posture? Or perhaps with bed rest no longer being considered an effective treatment for back pain, you’d like to ask about the type of exercises and activities which could prevent or ease it?

Whatever your question, our musculoskeletal expert will be happy to answer – so join us at here 10am-12noon or 2pm-4pm on Thursday 24 May  to get involved in our live expert web discussion.

Can’t make it?

Can’t make it to our musculoskeletal live chat on the Thursday 24 May? Don’t worry, simply leave your question in the comments below, or get in touch through Facebook or Twitter, and we’ll get back to you with Jan’s answer shortly after our expert live chat.

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And when it comes to your health, it’s good to be in the know all year round – which is why we have three expert summer live chats planned during May – on skin cancer, allergies and the musculoskeletal system. Once again our medical experts will be available to answer your questions live – so if you’ve got something you’d like to ask, simply join in on the following dates:

Join our expert live chat on the musculoskeletal system – 10am-12pm and 2pm-2pm, Thursday 24th May

This month marks the launch of our new Musculoskeletal Centre – which is why our health expert Jan Vickery will be will be available to answer all your questions on anything back, joint or posture related. Perfect for anyone concerned about the best way to look after their back and joints when getting more active for summer!

You can join this expert live chat (on the day) via our Musculoskeletal Centre here.

Join our expert live chat on skin cancer – 3pm-5pm, Tuesday 29th May

Professor Nicholas S A Stuart will be joining us on our Cancer Centre to discuss ways to prevent, diagnose and treat skin cancer. Worried about using the right sun cream, or how to check a mole? As a professor of Cancer Studies at Bangor University, and the author of 35 peer reviewed publications, our expert Professor Stuart will be ready to provide an answer.

You can join this expert live chat (on the day) via our Cancer Centre here

Join our expert live chat on allergies – 3pm-5pm, Wednesday 30th May

Taking place on our brand new Allergies Centre, our expert live chat gives you the chance to prepare for hay fever season and ask about the best ways to keep sneezes and watery eyes at bay. But it’s not just hay fever we’re discussing – and with years of experience in the field, our expert Dr Michael Radcliffe can answer questions on a number of conditions, including asthma, rhinitis and skin allergies, or allergies to foods, pollens, animals, drugs, insects, rubber latex and chemical sensitivity.

You can join this expert live chat (on the day)via our Allergies Centre here

Can’t make it?

If you’ve got something you’d like to ask in our expert live chats, but can’t make it along on the day, simply leave your question in the comments below, or contact us on Facebook or Twitter and we’ll make sure the right expert gets your question. We’ll be posting a full run down of all the questions and answers from each session shortly after the live chats take place – so you can always check back to the Healthy People blog to find out what our experts have to say!

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According to research presented by the Copenhagen City Heart study, even jogging just once a week at a slow or average pace for an hour is enough to add 6.2 years to your life if you’re a man or 5.6 years if you’re a woman.

The study’s chief researcher says the study allows us to definitively answer the question of whether jogging is good for our health or not. The findings based on the records of 2,000 joggers prove regular jogging increases longevity.

The good news for slackers is that you only have to run once a week to get the benefits – in fact the benefits are higher if you undertake moderate jogging rather than extreme levels of exercise or no exercise at all.

Why is jogging so good for us? The researchers say jogging has multiple benefits, including improving oxygen uptake, insulin sensitivity and ‘good’ HDL cholesterol levels. It also lowers triglycerides, brings down blood pressure, improves cardiac function and immune function, reduces inflammation, prevents obesity and boosts psychological wellbeing. Jogging call also help build bone density. And it’s free.

If you’ve always felt it’s not worth running because you don’t have time (or the inclination) to do it every day, this new study is food for thought.

Have you taken up jogging? Are you busy training for Cancer Research’s Race for Life? Has it improved your health? We’d loved to hear your experiences – so why not post below?

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A referral happens when your GP decides you need to see a specialist. Typically, if your GP doesn’t have a particular specialist in mind, he or she will write a letter to the relevant hospital department, explaining the reason for the referral and the need for an appointment.

This can be a protracted process and you could end up waiting a couple of weeks before getting confirmation of your appointment date and time, usually by letter.  When you do hear, the date and or the time might not be convenient.

Whilst this might be fine for some, others would prefer to know who they need to see, and to get an appointment quickly to establish a diagnosis.

However, if you have a private medical insurance policy with us, you won’t need to have such a wait. When you visit your GP, if he or she wants to refer you to a specialist, why not ask for an open referral and the type of specialist you need to see and then contact us straight away.  Our Fast Track Appointment Service can then speed up the process by finding you an appropriate specialist and booking your appointment for you. It couldn’t be simpler.

This is just one of the changes we have introduced to help make things easier for our members.
But we would love to know if there are any other ways we can help you.

Is there any other help you need when visiting your GP? Maybe you have an idea about how we can make the referral process easier still or you‘d simply like to add your comments about our Fast Track Appointment Service. Whatever the case, it would be good to hear from you, so please do post a comment below and let us have your views.

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Which is why we were pleased to provide live training advice for runners, joggers and walkers of all levels in our recent expert web discussion! And whether you submitted questions in advance, or joined in live, we’d like to say a big thanks to everyone who got involved.

Answering questions on the day were three top running experts – who offered live advice on everything from finding the right trainers, to nutrition or recovery after injury. So if you missed our web discussion, or simply want to remind yourself of our experts’ advice on running, here’s what they had to say……..

Our expert live chat with AXA health services, sport and exercise science expert John Crudgington, who has previously worked as a personal trainer, fitness tutor and physiologist:

Alex from Al’s Food and Fitness asked: Can you give me an insight into why I have an achy right hip after I run mid-distance (as in more than 5K)?
John Crudgington: Alex – is it towards the mid section or on the extremity of the hip?
Alex: Mid section. I only really feel it the next day, not during the run itself.
John Crudgington: have you ever been fitted for trainers by a Running shop offering gait analysis etc?
Alex: No, but it’s time I got a new pair, is this something I need to look into?
John Crudgington: It’s certainly not uncommon for people to have imbalances in their physique, ranging from leg length, hip angle and posture. If you are running regularly I would certainly advise having your gait examined by a professional. They will also be able to look at how you stand and whether your feet turn in or out when running. Wearing the wrong trainers for the wrong running style can result in problems in the ankles, knees and hips. If it continues it may also be worth seeing a sports therapist. Look at the heels of a pair of well worn trainers or flat shoes and see if there is more wearing on one edge than the other.
Fiona asked:I am never sure if I am warming up and cooling down properly before I run. What is the best way to do it?
John Crudgington: The purpose of warming up is to increase heart rate and increase blood flow to the muscles that are about to be utilised. This requires a combination of low-moderate intensity cardiovascular exercise followed by stretching. I would advise a couple of minutes jogging on the spot or skipping, followed by starjumps. Stretches should cover the whole body ideally, but should certainly target the area being used, in this case the legs and glutes. Stretches should have a level of discomfort but never pain. They should be held for a minimum 15 seconds each and should not involve any bouncing movements.
lyou32 asked: I never know what pace to run at? Can you advise?
John Crudgington: I was waiting for this question! Running pace is an individual thing. Age, sex, genetics, training level, fitness and experience will all play a part. Can you give me a better insight into you as a person?
lyou32: I am 23, female and generally quite healthy. I go to the gym about 3/4 times a week but struggle with running.
John Crudgington: I often view running from this perspective – ‘anyone can run (health permitting) but some people can run better than others!’. Interval training may be a good way to improve your running capacity and there is no doubt that if you run regularly then you will see improvements. The key is not to compare yourself to others. Rather than focusing on matching or beating someone elses time, look only to beat your own. What is your current running pace?
lyou32: I run a 5k in about 37 minutes with breaks for walking
John Crudgington: This is fine and you next goal will be to break the 35 min mark. I would imagine you will find this easier to achieve in the Race for Life as you have the motivation of all of those around you, which can play a huge part. As your training progresses, also look to shorten your walking sessions and you will break that barrier in no time!
Dragonnade asked: I get shin pain when jogging – usually around the .5km mark on the treadmill; far shorter distances when outside. I got better shoes yesterday and it was easier to push through to 1km today than normal, but how can I build up to further distances without pain?
John Crudgington: From what you are explaining it sounds like you may have ‘shin-splints’. This is a very common condition which actually covers a range of conditions which exhibit similar symptoms. Typically it involves inflammation of the connective tissue at the shin bone and is brought upon my impact activities such as running. It can be exacerbated by poor footwear (which you have corrected) and hard surfaces, hence you feeling it more when outside. Unfortunately, the main treatment for shin-splints is rest. Other than that, alternating ice and heat treatments may provide some relief and encourage the healing process.
Dragonnade: Given that the shin splints currently occur after very short distances, is this me doomed to never run further than the bus stop, or is there a way to build up strength without inflammation? Or should I just pick another sport for long-distances?
John Crudgington: Don’t become despondent. I have known lots of people who have had this and often rest is the key. It can take a good few weeks but they then return to running fine. Perhaps take a few weeks away from running and focus on non-impact activities such as cycling or swimming until the symptoms subside?
Dragonnade: They occur so quickly once I do start jogging – first go back on the treadmill and *blammo* sort of thing – the ratio of rest to jogging is likely absurd. Perhaps I’ll just stick to rowing.
John Crudgington: If i were you I would see a sports therapist to confirm diagnosis. They may also be able to provide you with some rehab exercises.
TEZ of All Trades asked: I get pain in my feet. Although that’s probably because I buy £10 and under Tesco trainers… Is there a particular brand that you recommended for running?
John Crudgington: Tez – i think you have hit the nail on the head here – i believe investing in some more suitable trainers may help resolve this problem. Running shops can offer expert advice on suitable trainers for you by examining your running style. Check out this link for information on your style: http://www.runnersworld.co.uk/shoes/choosing-a-shoe-the-very-basics/481.html. Certainly Asics and New Balance have a good name for running trainers, but the design of each shoe is specific to your biomechanics.
Alex asked: John, one of my friends is attempting to start running. At the moment she’s a bit scared of going too fast on the treadmill and falling off. What advice would you give someone who is just starting out running? Where should she start?
John Crudgington: The Race for Life website gives some good advice on how to start training for the event. It is true that treadmills can be intimidating, so first of all she should only walk on it until she feels confident enough to increase the speed. Having an instructor assist her will also help. She may also find that she feels she is more comfortable outdoors. If this is the case then her first run should be a circuit around her home, so that she can get home easily should she feel the need to.
Leigh asked: John, I am an evening runner (and exerciser in general) but would like to start adding some morning runs. However, I always feel so sluggish and slow when I work out in the morning, it’s probably because I haven’t eaten but I can’t eat and then work out straight away (or for like 2 hours after eating) any tips? Does my body just need to get used to it?
John Crudgington: I am exactly like you, my body does not respond well to exercising on a full or empty stomach! Some people may argue that your body will adapt to the morning runs on an empty stomach, but others will disagree. I fall into the latter category. One option is to set your alarm to get up and eat and then return to bed for two hours – not an attractive or always feasible option i admit! An alternative is to use glucose supplements to help maintain your energy levels, but once again this isn’t ideal. Your current routine of training two hours post meal is the correct way to do things and you may have to acknowledge that your morning runs are not going to be as high performance as your evening runs. That said, any exercise is good and you will still get the associated health benefits.
Laura, a blogger from Keeping Healthy Getting Stylish asked: Alongside making sure I have the right running shoes and stretching properly, how can I reduce my risk of IT band and knee injuries during my training?
John Crudgington: Laura – the IT band can become particularly tight in runners and this in turn can contribute to secondary injuries/ complaints, such as knee and hip pain. It is important to allow and encourage post-exercise recovery, especially if running regularly. Regular runners will benefit tremendously from regular sports massage. This can be expensive, so an alternative is to purchase a foam roller and ‘self-massage’. This is particularly effective for the IT band.
Our expert live chat with top nutritionist Dr Sarah Schenker, who combines sports nutrition consulting for football clubs including Tottenham and Chelsea with a busy media career:
Fiona asked: I know that protein is important for running, but I don’t eat any red meat. Will this affect my training and how much protein should I be looking to have each day?
Dr Sarah Schenker: You can get all the protein you need from other foods like fish, white meats and low fat dairy products. The only thing to watch by not eating red meat is iron; make sure you include eggs, wholegrain cereals and green leafy veg. Also be aware that iron is not as well absorbed from non meat sources, so having some vitamin C like orange juice or tomatoes at the same meal helps with absorption
We don’t need as much protein as most people think we need, only about 50-70g per day. What is important though is having it regularly throughout the day, so make protein a part of each meal: egg for breakfast, pulses for lunch, fish or meat for dinner
Alex asked: Could you give me some advice on the right levels of protein to keep my strength up?
Dr Sarah Schenker: The best results for building muscle and strength are achieved by having approx 25g of protein at each meal and using whey protein (milk and yogurt) before and after a strength training session
Maria, a blogger from Running Cupcake asked: How can I include some healthy vegetarian/vegan protein into my diet?” and “how much protein should I be aiming to eat each day?
Dr Sarah Schenker: For veggies/vegans, look to combine sources of protein like nuts and seeds with chickpeas and lentils, to make sure you get a good intake of all the essential amino acids. Also soya is an excellent source of protein, so use tofu in stir fries etc
Whey protein is used in the body building supplement powders, but you get it in milk too, you need about 0.5g per kilogram of body weight after a session
Fiona asked: What kind of meals should I be eating before and after a run?
So if you had a milk shake or yogurt smoothie that would give you about 10-15g of whey protein followed a bit later by a balanced meal you would get enough
It depends on the distance and duration. For long runs (over 90mins), you should aim for a carb rich meal like porridge apple juice and some fruit, for slow release energy to last you through the run. Afterwards, some fast acting carbs to help muscles recover – energy drinks, cereal bars, bananas
AXA PPP healthcare asked: For the day of the Race for Life what sorts of food would be best? and how long before a race should people have stopped eating – in the example of some races at 10 am
Dr Sarah Schenker: Have breakfast about 3 hours before, porridge is ideal, to give it time to be digested and absorbed. If you want something just before, have 100ml sports drink isotonic or hypotonic and a handful of jelly beans!
If you don’t like porridge, try some wholegrain toast and peanut butter, smoothies or yogurt with chopped fruit and nuts
Laura asked: I was just wondering if Sarah has any advice for me as a vegan runner? I’ve also been having some issues with a lack of menstrual cycle, despite being at a BMI of 22. Is there anything could be doing to help this while still running?
Dr Sarah Schenker: It’s really important that you get this investigated. Have you been tested for anaemia? It’s important that you get some good sources of iron into your diet and take a vitamin B12 supplement. If it continues, it could have a bad effect on your future bone health.
Try to choose wholegrains like couscous, brown rice, and fortified breakfast cereals and combine with vitamin C rich foods. You may need iron supplements but they are not very plesant to take.
Laura: I have been to doctors to check that my hormone levels were ok and I do take a B12 supplement but I haven’t had my iron levels checked. I take an all round vegan multi vit as well as trying to make sure I eat things like figs and pumpkin seeds which I heard where good iron sources along with something high in vitamin C to support iron absorption. The good news is that dark chocolate and liquorice supply iron!
The figs and seeds are good sources, dried apricots also. A wonderful recipe is couscous mixed with chopped salad red kidney beans, pumpkin seeds, almonds and dried apricot pieces… delish!
AXA PPP healthcare asked: we have some content about making your own sports drinks – what are your thoughts?
Dr Sarah Schenker: Yes you can definitely do this and make them taste so much nicer too. For an isotonic drink you just need a 1 heaped tsp of glucose powder (buy from a pharmacy), with 100ml water and a tiny pinch of salt. Then add your favourite sugar free flavourings like blackcurrant cordial. Use isotonic drinks while you run for energy and hydration, small regular sips every 20-30 minutes.
167934 asked: Sarah what are your thoughts about milk? As an energy drink – I saw a news article about it recently.
Dr Sarah Schenker: On the day of the race, make sure you are well hydrated by starting to take regular sips of water early and continue until about 20 mins before. Don’t take a big amount just beforehand it will just sit in your stomach and make you feel uncomfortable.
Milk is a really great source of whey protein needed for muscle strength and repair and provides carbs (lactose) for energy, problem is its not very refreshing and could make you feel quite sick while actually running! Its great as a half an hour milkshake after finishing
On that practical note, always experiment with drinks and gels while training, never try something for the first time in a race, you never know how you may react, and the combination of nerves can just make it worse!
AXA PPP healthcare said: We just received a question about making your own nutritional bars to snack on when training for a marathon. Which ingredients would you recommend including?
Dr Sarah Schenker: You can experiment with different grains, cereals and dried fruit pieces. Using a high fruit muesli or granola mix works well and then just make as though making flapjacks, bind together with some melted butter or healthy margarine and golden syrup (you can even use some honey or condensed milk)
 Actually here is a recipe I have: 150g butter 300g Muesli 200g oats 6 tablespoons golden syrup 2 tablespoons condensed milk
Method
1. Preheat the oven to180°C, fan 160°C, gas 4. Grease and line an 18cm square baking tin with baking parchment. In a large saucepan melt the butter over a medium heat. Add the golden syrup and condensed milk and stir until the syrup and condensed milk have combined with the butter.
2. Remove from the heat and stir in the remaining ingredients. Spoon the mixture into the prepared tin and then level the surface with the back of a large metal spoon, packing the mixture in smoothly. Bake for 25-30 minutes, until just turning golden at the edges.
3. Remove the tin from the oven and mark into 12 bars. Leave to cool for 10-15 minutes, and then cut into bars.
 TobyML said: Hi, what would be a good nutritional “fix” to have before running first thing in the morning or after work? Everything I’ve read says to hydrate well, which is fine, but is it better to get the jog out of the way and then eat? Is there anything good to have at lunchtime to provide enough energy later in the day?
Dr Sarah Schenker: It depends on what you are trying to achieve, for weight loss, an early morning run on an empty stomach at a gentle pace is best, then a sensible breakfast when you have finished. If you are building up speed or distance, it may be better to run later in the day when you have had a chance to eat – a lunch of a baked potato with beans and salad or a bulgar wheat salad with chopped chicken or tuna would be a good choice and then some fruit and yogurt
Wholemeal pittas with hummus and salad or a chunky vegetable and bean soup with some wholegrain baguette would be good
Ramo asked:  I lost over 10kg in 2010/11 (around 6-8 months of training) i had breakfast either bran flakes or porridge with milk , at lunch a carb and protein based meal, usually brown rice and chicken sort of thing, then a mid afternoon snack of fruit apples pears banana lemon and then at night after training salad , cucumber sweet corn tomato lettuce etc with protein, either tuna steak or chicken. this was a very strict diet, I had no crisps, chocolate no bread almost nothing apart from what I mentioned, is this a good diet?
Dr Sarah Schenker: Well congrats on your weight loss and your discipline!! It sounds pretty balanced to me. As long as you get a good variety of different fruits and veg, protein foods and wholegrains, so make sure you include some oily fish like salmon or mackerel, a variety of white meats and fish, beans, pulses, nuts and seeds and different wholegrains. So the blueprint you have adopted is great, but bring in variety. You can also add in some healthy oils – avocados, a little olive oil, nuts, seeds just to make sure you are getting enough essential fats in your diet to keep your immune system healthy
Ramo: Yeh i used nuts sometimes, and olive oil. thanks for congratulating me but over 2011 and 2012 i put it all on again i am finding it very hard to get back there but recently lost 1.5kg in 2 weeks by eating no carbs, just salads and protein fruits nuts and porridge in the morning. Is this a good or bad idea? (the only carbs i would have actually were rice cakes and crackers but that was maybe 2 or 3 times a week)
Dr Sarah Schenker:  Aw what a shame but you’ve done it before you can do it again! Don’t limit the carbs too much as you’ll just end up feeling awful. Have slow release carbs for breakfast to help manage hunger, then limit them at lunch to something like a sweet potato or butternut squash soup or a bean salad or soup, or hummus on rye crackers and then evening go low so lean meat or fish with stir fry veg or salad. Have fruit or yogurt if you feel hungry between meals
Once you lose it again, the best way not to regain is to adopt that sort of eating 5 days out of 7 say and then allow yourself a couple of days a week for meals out, chocolate treats, beer and crisps (try not to go mad!) but just allow yourself some slack and a good balance
Our expert live chat with Lucy Wyndham-Read, who has spent the last ten years helping people improve their fitness – even the odd celebrity, and at one point an entire football team:
Alex asked:  I’m finding getting through the last 2km in a 10km such a challenge, do you have any training tips?
Lucy Wyndham-Read: Your muscles may well feel challenged. So the key is to keep your pace 80% of the race to a moderate and comfortable pace then save your increases speed for the last 20% so this should help ease your last 2k. The other are to look at is once a week do some short burst of hill training find a hill and say do 10 runs up and down this will help improve speed and stamina. Finally why not create a playlist of some uplifting tunes that will spur you on for the final stretch.
Maria asked: Following surgery, how can I tell the difference between pushing myself to improve, and pushing myself too far?
Lucy Wyndham-Read: Firstly if you have had surgery always check with your GP that you are ready to start a fitness programme, once you have the all clear, the important thing to focus on is getting the right balance, so you challenge your body but not to the extent that we cause injury. The best and most effective way of doing this is using THE Precieved Rate of Exertion Chart , this is based on scale of 1 – 10 , 1 is nothing, 3 very light, 4 moderate, 5 somewhat hard, 6 hard, 7 very hard, 10 maximal. YOU should only be feeling between a level 4.5 to 6. This is a good way of monitoring your levels this will keep you training in the safe zone, ( you should only ever feel challenged and should never feel pain or sick or dizzy) plus always remember to have rest days for recovery
Georgie, our AXA PPP healthcare Race for Life runner asked: How can I fit training around everyday life?
Lucy Wyndham-Read: That’s great that you are doing Race for Life, there are lots of ways we can do bite sized training which can be just as effective as longer sessions( in my experience they can be more effective as we train harder and easy to find short workout times) Okay so lunchtimes we could squeeze in a 21 min super interval Running workout, do 2 minutes gentle jog, then 1 min faster run repeat this 7 times and that is your 21 minute interval race training session done still leaving you 30 minuts of your lunch hour, other ideas save your longer sessions strictly for weekends and keep Mondays to fridays short and sharp, weekday nights do some home circuits with simple exercise that are fab for running like 20 lunges, 20 squats, 20 press-ups, 10 second plank x 4 repeat this whole routine 4 times and this will take less than 10 minutes, plus you will feel great and super toned.
843322 asked: help me get rid of the paunch on my lower abs…
Lucy Wyndham-Read: Running is a great way of toning your abdominals as you engage your core plus running is a quick way of stripping fat from your body and even strips it from stubborn abs, also combine with doing the plank aim to do this 4 times a week, as you improve make your planks more challenging.
843322: I’ve just started to do HIIT training 3 times a week, will that do the job..
Lucy Wyndham-Read: That is great that you are doing HIIT training this is highly effective.
Eleanor, a blogger from Eating Like a Horse asked: How can I fit in training for a 5k, and then a 10k, round a full-time job?
Lucy Wyndham-Read: Even with a full time job you can still train during the week with short training sessions and use your longer runs for the weekends, if you have less time simply crank up the intensity of your workouts , so intead of a 40 min run (in prep for a 10k) do a 20 min run but mix it up with lots of faster intervals, this will still help increase your speed and stamina
Andy asked: Could you recommend some stomach exercises that don’t put too much pressure on the lower back? Many thanks!
Lucy Wyndham-Read: A great abdominal exercise you can do to help develop strong ab muscles without pressure on your lower back is to: stand by wall now slide down so you are preforming a squat, (make sure knees dont go over line of toes) upper body pressed into wall , now pull belly button intitght to spine and slowly lift one fot off floor hold for a couple of seconds then lower, release abs then repeat other foot, you have to keep those abs pulled in tight to stabilise your hips and this won’t put any pressure on your back but will give you a great workout.
Andy: Great – thanks Lucy – just tried it now against the wall and could feel it – will certainly incorporate this into my exercise regime!
Lucy Wyndham-Read: Great when you are ready to make it harder you can up the intensity by doing it with a straitgh leg, (tough, so only do this when your abs and back are ready)
David asked: Hi Lucy, I run a lot but have been having soreness in my knees, can you suggest any low impact exercises that will give me the same intensity workout? Thanks
Lucy Wyndham-Read: Walking would be a good alternative as this is low impact and if you focus on doing fast walks on inclines this can be very challenging, be careful of cross county routes as the uneven terrain can aggravate knees, also look at doing some core work at home as our core (also referred to as our trunk) need to bet fit and strong as this is responsible for good alignment and stretch through our limbs, so do plenty of planks, and stretches for alignment. The other idea it may be worth looking at using some Nordic walking poles as this mimics cross country skiing so gives fab workout and the poles can take pressure off your knees.
 Jo asked how can running benefit long term health?
Lucy Wyndham-Read: Running like most exercise is a great investment to our long term health, and running can change your health, appearance and outlook on life, you can maintain a healthy weight this is a long-term benefit as you are not causing the side effects your body would have to deal with being overweight, running is incredible for your cardio vascular health and you will be increasing the fitness of our most important muscle of all which is our heart and the stronger the heart is the better circulation we have then this lowers and reduces bad cholesterol, and so many more . so the long term benefit for running is it looks after your heart, your soul and your weight and can help prevent disease.
Nicki asked: As a 42 year old female, can I physically get any faster with the correct training or will my age start to slow my pace in the next couple of years?”
Lucy Wyndham-Read: 42 is young and yes with training you can defiantly get faster if that is what you want, if you want to increase your speed the best way of doing this is start training on hills.
Kirsty asked: What are the benefits of running on sand?
Lucy Wyndham-Read: Hi Kirsty, the benefits of running on sand are less impact on your joints, but will feel a lot more challenging as your surface your heels pushes of from is not solid like roads, path or treadmill, so you use more muscular force to accelerate forwards , plus you engage all your stabilising muscles, so great for training, and then when you come to running on a harder surface it will feel easier, plus the your can’t beat the fresh sea air and the views
Laura asked: I was wondering whether there was an optimum time to go running i.e. morning or evenings? I heard that going in the morning was best for weight loss, but I always struggle in the mornings and feel like I have more energy at night. When is best?
Lucy Wyndham-Read: This is such a good question “when is the time to go running” how I always answer this with a client is if you had to chose when is the time you prefer to train and when you feel at your best! (for me I am early evenings this is when I love to go training , so if I schedule it in then at 6pm I will stick to it, yet if I set the alarm first thing in the morning I will struggle with this) there are also benefits to both morning and evenings, mornings means you have got it done and increased your calorie burn and energy plus feel great all day, then doing the later session the benefit here is that your muscles have been active all day so you are at your most flexible which makes running easier, but key is what your prefer is the best time for you.
RaversRTW asked: What are the best ways to improve my 10k time (stubbornly just over 1hr) and how should I up my training to move from a 10k to a half marathon? I’m currently running x3 per week: one hills/intervals session, one 5k and one 8-10k. Thank you!
Lucy Wyndham-Read: it may be a good idea to add a 4th session which is purely based on toning the major muscle you engage for running, so this could be exercises like lunges, squats, burpees, plank, ab crunches and one area we often over look is the importance of using our arms for running, when you are warmed up try this stand feet hip width distance apart, knees slightly bent , tummy pulled in, now keep lower body still and just use your arms as if your are running do this fast and you can even use small hand weights, aim to do for 1 minute, add this to your weekly training.
RaversRTW asked: Just out of interest, do you have a “must have” piece of kit you can’t run without (aside from your shoes and a good running bra).
Lucy Wyndham-Read: For me I always have to have my iPod as music is a great motivator and I have two different playlists with either a fast beat if I want to push myself or a slow beats per minute to keep me going at a moderate pace.
Lucy Wyndham-Read: Here are some interesting facts on Running
Running helps to increase your fitness levels, boost your immunity, increase your bone mass, stabilize your hormone fluctuations, lower anxiety levels and can even reduce the effects of the menopause.
 AXA PPP healthcare asked: Will you be taking part in Race for Life this year?
Lucy Wyndham-Read: Yes I am doing the Hyde park and will be responsible for warming up the 10 thousand women taking part on the day and then also doing the warm up and race at regents park, the energy you get from the day is amazing it is very inspiring seeing all the women taking part
AXA PPP healthcare: Oh AXA PPP healthcare may be at some of those events as well… Watch out for our superheroes…

That’s the end of our running live chat transcripts, but you can find plenty more training information on be healthy. We’d like to wish everyone who took part in our web discussion good luck with their running – and remember if you are participating in Race for Life, you could add up to £200 to your sponsorship in our competition!

Our experts will be back with more live chats throughout May – so remember to check back here for the dates and topics……

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The soap star clutched her chest and slumped onto a sofa as an ambulance was called during a furious family argument. She complained of chest pain, her face was grey and sweaty, and she was breathless. 

The plot line highlighted the risk heart disease poses to women. According to the British Heart Foundation, the condition is Britain’s biggest killer of women and kills three times more women than breast cancer – although it is sometimes wrongly perceived by many as a male disease.

New research published in the Journal of American Medical Association has also found that the symptoms of a heart attack may also be different in women than men – in this study only 30 per cent of women reported chest pain during their heart attack compared with 42 per cent of men. The differences between the sexes were more pronounced in younger age groups – particularly those under 45. Women were also slightly more likely to die in hospital from their heart attack than men.

The fact is that heart attack symptoms do differ – for men and women − as not everyone suffers central crushing chest pain. According to the British Heart Foundation, other symptoms of a heart attack can include a dull pain, ache or heavy feeling in your chest, indigestion-type feelings, nausea, sweating, breathlessness, feeling light-headed/dizzy or feeling generally unwell.

Visit our heart centre where you can find out more about the symptoms of a heart attack, understand more about hypotension and keeping your heart healthy.

Heart health is certainly a topic that interests you. If you missed our recent webchat with Dr Martin Bell regarding all things to do with the heart, you will see answers to many questions that concerned readers and see what expert advice was given.

If you’ve had a heart attack − tell us what your symptoms were like or how you discovered you might be at risk of a heart attack − it would be great to hear from you. Why not join the conversation and post your comments below?

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