WHEN it comes to improving your heart’s health, exercise is as key as eating the right kind of foods.

You don’t have to be doing a large amount of activity to start noticing the changes - in fact it is better to start small and increase the number of workouts you do week on week.

If you want to get your heart’s health up to scratch, these workouts are an excellent way to get the blood pumping:

Weight training: This form of exercise is widely recommended to anyone with heart disease. As well as helping to build muscle mass and burn fat, it also benefits your bone and heart health.

The key to this kind of training is progression; starting with small weights then gradually moving onto heavier ones will ensure you don’t get stuck in a fitness rut.

Swimming: Your heart (and lungs!) will love you for taking a regular dip in the local pool.

Variation is key to swimming - aim to do between eight to 12 lengths in different strokes each time, and change it up on other days.

Pilates: A study published in the International Journal of Cardiology revealed that doing Pilates regularly is actually great for reducing blood pressure. It also increases flexibility, improves hand strength and puts minimal pressure on muscle and joints.

Cycling: According to research carried out by the British Medical Association, taking the bike out on a regular basis could actually reduce your risk of coronary heart disease.

Apparently cycling 32 kilometres a week reduces the chances of developing the disease by an incredible 50 per cent. To start seeing a difference, aim to do one of these exercises for 30 minutes, three times a week.


THE Hospital Quironsalud group launched a campaign this week to encourage members of the public to undergo PSA tests to screen for prostate cancer.

PSA tests are being offered for free to men over 45 years of age or 40 years of age if there is a family history of prostate cancer.

The PSA test is a blood test which measures the amount of prostate-specific antigen (PSA) in your blood. PSA is a protein produced by both cancerous and noncancerous tissue in the prostate, a small gland that sits below a man’s bladder.

PSA is mostly found in semen, which also is produced in the prostate. Small amounts of PSA ordinarily circulate in the blood.

The PSA test can detect high levels of PSA that may indicate the presence of prostate cancer. However, many other conditions, such as an enlarged or inflamed prostate, can also increase PSA levels.

“Qurionsalud’s intention is to inform and and raise public awareness about prostate cancer. The aim is to inform citizens of the effective prevention for prostate cancer in men aged 45 years and over. A common barrier to prevention of this disease is the lack of information; therefore, we want to familiarise society that with a simple blood test, it is possible to cure prostate cancer if detected in time, “explains Dr. Sven Petry, head of the Urology Unit at Quironsalud Torrevieja.

90% of these cases can be cured
Prostate cancer is the second most common cancer among men in the world and the first in Europe. Each year about 25,000 new cases are detected in Spain, of which between 20 per cent to 30 per cent of patients diagnosed have relapsed in the disease because they have become resistant to hormonal treatments. However, when detected early, 90 per cent of these tumours can be cured, said Dr. Petry.

Tests are being offered to all men resident in the Vega Baja, but you only have until Friday of this week to make an appointment:

Email – [email protected]
Phone – 966 925 770
Online –

Tests are being offered in the Quironsalud Orihuela, Torrevieja and Santa Pola centres.

Masking sleep problems

September 04, 2017

IN today’s world, sleep can be something that is difficult to accomplish.

Bombarded by email, phone apps and text messages, it can be hard to switch off from the technological buzz of modern life, not to mention the constant stimulus provided by 24-hour cities, never-ending TV series and the multitudinous mountains of stress that often overshadows us.

Health experts often remind us to avoid caffeine, to take hot baths or apply soothing lotions.

Yet, maybe the problem can be removed by eliminating the one major obstacle to sleep: light. The solution could lie in an eye mask.

Eye masks have existed for centuries. Over the years with the increasing demand for health and beauty products, they have been developed to suit various sleep problems and individual needs.

On today’s market, scented, padded, moulded and vibrating eye masks are all on the shelves, made aesthetically pleasing given they come in a whole range of colours and designs.

Yet this simple accessory appears to be rather underrated given its benefits for some insomniacs or wired-up individuals.

On a scientific level, it is worth remembering that when your brain senses pure darkness, it causes the production of melatonin, the sleep chemical.

Blocking out both noise and light massively increases your ability to sleep so earplugs would be a welcome addition to complete the outfit.

Deciding on which eye mask to buy can be difficult so choose its purpose. Shift workers would be better choosing a 100 per cent light blocking variety for daytime slumber whilst stressed out non-sleepers could opt for lavenderscented or massaging types.

Cotton is always a good choice given its breathable nature in hot, sticky summer weather and moulded or contoured eye cavities add greater comfort.

Gel eye-pads inserted into the eye cavities can be very soothing and add a light massaging pressure to induce sleep. When aiming for herbal eye masks, check firstly against any allergies although most are completely natural.

Sleeping pills should be a last resort to sleep problems so, given that eye masks are both affordable and accessible, the answer seems to be as clear as a well-rested mind.

TWO Moroccan men suspected of "recruiting young Muslims with the ultimate aim of forming an 'army of followers' invisible to police control," were arrested in Madrid and Roda de Ter, around 100 km north of Barcelona, on Saturday November 19.

The unnamed individuals were involved in disseminating “all kinds of radical propaganda and content aimed at instilling terror in western societies," according to the National Police.

They were allegedly active on the internet, using social networks to radicalise and recruit new devotees to their cause.

The Interior Ministry added that they “formed independent, but coordinated” cells, which were “potentially dangerous, directed and controlled by Daesh and in a state of pre-activation for the commission of terrorist attacks in Spain," and they are also accused of spreading “very radical, extremely crude” content, including videos of “violent acts.”

They had publicised an oath of loyalty to the terrorist organisation and were living in a “state of total isolation,” cutting of contact with the outside world in favour of an existence based in “the virtual realm, via their radical jihadi profiles.”

The arrests bring the total number of individuals apprehended by Spanish authorities since 2015, when the country raised the terror alert to Level 4, to 163.

FEARS over the break-up of the European Union has led country leaders to the conclusion that a ‘hard’ Brexit is their only option in order to maintain integration in the bloc.

The consensus is apparently shared by all 27 nations which will remain in the EU following Britain’s exit.

One top diplomat is quoted by the Observer as saying: “If you British are not prepared to compromise on free movement, the only way to deal with Brexit is hard Brexit. Otherwise we would be seen to be giving in to a country that is leaving. That would be fatal.”

The increasingly-hard stance comes as Nigel Farage announced that he intends to take advantage of his relationship with Donald Trump to make a new bid for a seat in the Commons, while predicting that right wing nationalist Marine Le Pen could win next spring’s French presidential election.

“She will clearly win through to the second round. And after what has happened elsewhere, only a fool would say she would have no chance of winning overall. France is a deeply, deeply unhappy country. If she were to win, it would be game over for the EU,” he said.

BENIDORM’S annual British Fancy Dress Day took place on Thursday, November 17, and once again saw hordes of expats and holidaymakers take to the streets donning an array of weird and wonderful garb.

The party, which takes place the day after the official end of the town’s fiesta, is estimated to have attracted some 40,000 revellers, up 10,000 on last year.

As always, events were centred on Calle Gerona and the British Square, with bars blasting out music to the delight of the colourful crowd.

Thought to be the biggest fancy dress party in Europe, the celebration dates back twenty years, when local bar Sinatra’s began offering a free drink to anyone turning up in costume.

A new addition for 2016 was a float parade with local bars and hotels taking part, and the mayor, Toni Perez, plus a selection of councillors also made an appearance.

With an incredible array of costumes on display and even a street foam party outside one bar, the friendly fancy dress day appears to be going from strength to strength, with no trouble reported by local police.

A YOUNG Spanish man has been arrested for allegedly attempting to extort his mother out of €600 by staging his own phony kidnapping.

Both the man and his mother are residents of the dormitory town of Parla, located about 20 kilometres south of Madrid. The mother was sent ransom demands via text message and was instructed to take €600 in cash to a secret location. She was told that if she did not comply with the demands, her son would be murdered.

Despite being warned not to go to the authorities, the terrified mother immediately reported the incident to the National Police, who quickly launched the emergency protocol for kidnappings.

Before long they managed to locate the young man, who was apparently strolling freely around the town and under no visible threat.

Upon being questioned, the man admitted that he had faked the kidnapping as he was strapped for cash and had debts that he needed to pay off.

Automocion Moll SL has opened a new showroom in Gandia.

Official dealers for Hyundai, Fiat, Jeep, Alfa Romeo and Mazda, their 15,000m complex has been designed to be as eco-friendly as possible in keeping with the ethos of the company.

That means utilising such measures as recycling water so that 40% goes back into washing their vehicles.

Lighting and the building’s architecture combine to leave as small a carbon footprint as possible.

The company’s charitable commitment is strong with a portion of profits going back into the community.

You find their new showroom at Avda de Alicante 120, Gandia, or ring them on 962 965 266. More information is available on the website at

A NEW survey has confirmed that the Spanish are indeed stingy tippers, as anyone who has worked in the hospitality trade will attest.

Unlike the United States, where tips of 20 per cent are considered near-mandatory, or the UK, where many restaurants now include a service charge of 10-12 per cent on the bill, Spanish patrons choose how much to leave by themselves.

The survey of 1,700 Spanish eateries, conducted this August by the Spanish Hospitality Industry Federation and cash-and-carry behemoth Makro, shows that almost three-quarters of customers tip less than 5 per cent, with many electing to leave nothing at all.

Just three per cent of the miserly munchers left a tip comprising more than 10 per cent of the bill.

Around 23 per cent of customers left tips between 5 and 10 per cent, amounts that restaurant and bar owners consider “normal.”

Despite this profusion of parsimonious patrons, restaurateurs are not inclined to introduce fixed service charges, with only 4 per cent of those surveyed in favour.

Instead, they are seeking less complex administrative procedures in their dealings with government departments, improved institutional support, more favourable credit conditions and access to state-funded training.

Other than the poorly-developed tipping culture, another major complaint was the Spanish tendency to book a table then fail to show up, with such failures blamed for 90 per cent of restaurants’ economic losses.

“EU negotiations are a bit like playing poker,” mused British Consul General Lloyd Milen at a community meeting hosted by Calvia Council on Tuesday (July 26) to discuss the result of the Brexit referendum.

Mr Milen promised that the concerns of British people living in Spain would be addressed by the British Government.

He reassured listeners that it would be two years at least before Brexit actually happens, that the rights of British nationals living in Spain hadn’t changed and “would be maintained”.

He also emphasised the importance of obtaining information from official sources and not listening to gossip in the local bars and supermarkets.

The floor was opened to the public who expressed concerns over work permits and pensions, with one angry resident saying he felt “let down” by the result, was frustratingly not allowed to vote, and threatened to “tear up his British passport”.

Milen said that all concerns over Spanish National Health issues should be directed to his specialist team in the Consulate who deal with such matters.

It was a welcome and much needed input from the Consulate, particularly with the government tending to keep its cards very close to the chest, and the meeting ended on a lighter note with a comparison to TV sitcom “Dad’s Army” with one wit telling everyone to “keep calm and carry on!”

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