How to boost your gut microbiome for a better workout

The gut biome is the ecosystem of bacteria, fungi and viruses that lives in our digestive tract and has a powerful effect on our immune system, energy and mood. Could it therefore have a significant effect on our workout performance?
Drew Price, a nutrition consultant and doctoral researcher at Reading University, points to studies that show mice with normal amounts of bacteria in their gut biomes have a third more energy than those with lower amounts. 'There's growing evidence that protecting the gut microbiome boosts the physical processes that underpin our fitness,' he says. This is how to keep your gut and body fit and firing.
Muscles are made from protein, of which meat, fish, eggs and beans are all excellent sources. But protein can

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Daily Mail​

15 minutes ago

• Daily Mail​

What your TONGUE says about you, according to science

It's the muscle we use every day for speaking, swallowing and tasting. But our tongue could also be an important indicator of our health and provide clues about what's going on within our body, experts say. Different colours, textures, coatings and shapes of the tongue can indicate different conditions. And keeping track of the muscular organ could help us detect issues we may otherwise be oblivious to. 'A healthy tongue is pink in colour with a slightly rough surface,' Sarah Ramage, clinical director at Bupa, said. 'What gives it this texture are the tiny bumps on top, called papillae.' Any shift from this may signal an issue or a sign that you need to work on your oral health. So, have you noticed any of these changes? RED OR WHITE PATCHES Abnormal looking patches, lumps or spots could be a sign of mouth cancer, Ms Ramage warned. Red patches could signal a condition called erythroplakia and white or grey patches may be leukoplakia, which could lead to cancer if untreated. Your dentist will look out for these when you go for a check-up, she said, and refer you to a GP or specialist if they have any concerns. 'Mouth cancer rates have increased by almost 60 per cent in the last decade, so it's important to be aware of any changes,' she added. WHITE SPOTS (LESIONS) Creamy white spots or lesions on the tongue could indicate a fungal infection, such as oral thrush. While it's usually harmless it may spread to other parts of your mouth if left untreated, causing an unpleasant taste or pain or difficulty eating and drinking. Dr Leslie Anthony is a dentist who runs her own practice in Montana. 'A red tongue may indicate heat in the body like a fever or a hormonal imbalance,' she said. 'A reddish purple tongue is a sign that there may be inflammation or an infection in the body. 'Meanwhile a pale pink tongue may be a sign of a vitamin deficiency, a weak immune system or a lack of energy.' COATING A thick coating reflects poor intestinal health or digestive issues, Dr Anthony explained. A yellowish coating indicates there may be an infection in the body, while a grey or blackish coating suggests a long-term digestive disorder or that 'something may be very wrong with your body's health'. And a thick white coating means there may be poor circulation to the extremities or possibly a yeast infection. SHAPE 'If the tongue is puffy with scalloped edges or indented teeth marks it may indicate malabsorption of nutrients,' she added. Meanwhile, a very thin tongue may be a sign of dehydration. A BLOTCHY 'GEOGRAPHIC' TONGUE A map-like pattern on the tongue's surface – with normal patches and smooth red patches – occurs when the 'old' surface of the tongue replaces itself and the top layer doesn't come off properly. It can leave a red, sore area like a scratch, but is normally harmless. The experts said it is good practice to look at young tongue in the mirror and notice the colours, textures, bumps and coating. It is best to inspect your tongue before brushing your teeth, they added. HOW TO CLEAN YOUR TONGUE Experts recommend brushing your tongue regularly to help prevent a build-up of bacteria. Tongue brushing is simple enough to do using the bristles of your toothbrush. 'The tongue harbours bacteria and food debris trapped under a thin layer of mucus,' Colgate's website reads. 'Remove this odour-causing build-up by using a small dab of toothpaste and carefully brushing the top of the tongue. 'Start by reaching to the back of the tongue, and then work forwards towards the opening of the mouth. Brush the entire top surface of the tongue using gentle pressure, and then rinse your mouth with mouthwash or water.' For those wanting a more thorough cleaning, a tongue scraper gently peels the thin mucus-based layer of debris from the tongue. WHAT IS MOUTH CANCER? Mouth cancer, also known as oral cancer, is where a tumour develops in the lining of the mouth. It may be on the surface of the tongue, the insides of the cheeks, the roof of the mouth (palate), or the lips or gums. Tumours can also develop in the glands that produce saliva, the tonsils at the back of the mouth, and the part of the throat connecting your mouth to your windpipe (pharynx). However, these are less common. Symptoms of mouth cancer include: sore mouth ulcers that don't heal within several weeks unexplained, persistent lumps in the mouth that don't go away unexplained, persistent lumps in the neck that don't go away unexplained looseness of teeth, or sockets that don't heal after extractions unexplained, persistent numbness or an odd feeling on the lip or tongue sometimes, white or red patches on the lining of the mouth or tongue – these can be early signs of cancer, so they should also be investigated changes in speech, such as a lisp See your GP or dentist if these symptoms don't heal within three weeks, particularly if you drink or smoke heavily.

The Independent

22 minutes ago

• The Independent

Inspirational England bowler David ‘Syd' Lawrence dies aged 61 after MND battle

David 'Syd' Lawrence, the first British-born black cricketer to play for England, has died aged 61. The formidable fast bowler spent most of his career at his home county, Gloucestershire, taking 625 wickets in 280 matches. He played five Test matches for England, taking 18 wickets, before a knee injury curtailed his career. Lawrence was diagnosed with motor neurone disease last year. He was appointed MBE earlier this month for raising awareness of the disease, and released an autobiography last week, In Syd's Voice, laying bare the reality of his daily life with MND. On being diagnosed, he wrote: 'With those three words my heart hit the floor and then it seemed like my body fell with it.' A statement from Lawrence's family said: 'It is with great sadness that we announce the passing of Dave Lawrence MBE following his brave battle with motor neurone disease. ''Syd' was an inspirational figure on and off the cricket field and no more so than to his family who were with him when he passed. 'A proud Gloucestershire man, Syd took on every challenge with everything he could and his final contest with MND was no different. His willingness to encourage and think of others right up to the end was typical of the man he was.' As well as his six outings for England – having played a lone ODI against the West Indies at Lord's in 1991, collecting four for 67 – Lawrence bagged 625 wickets in 280 matches for Gloucestershire. A strapping fast bowler who was renowned for being one of the quickest on the county circuit, Lawrence began to establish himself in Tests and a five-for against the West Indies in 1991 helped England seal a series-levelling win at the Oval, with Desmond Haynes and Viv Richards among his haul. But Lawrence's career all but ended the following year as he badly fractured his kneecap after falling awkwardly when running into bowl on the final day of a Test against New Zealand in Wellington. His England days were immediately over aged 28 but he made a brief county comeback in 1997, playing four first-class games for Gloucestershire before hanging up his boots – 16 years after he first played professionally. Lawrence became a competitive bodybuilder following his retirement and he was also a nightclub owner in Bristol. After Lawrence detailed his experiences of racism during his playing career, Gloucestershire issued an unreserved apology in September 2021 and six months later he became the county's first Black president. The county side posted on X: 'Gloucestershire are devastated to learn of the passing of former player and club president, David 'Syd' Lawrence MBE, aged 61. 'Everyone at Gloucestershire would like to send their best wishes to David's family during this terribly sad time.' Following his MND diagnosis, there were emotional scenes when Gloucestershire went all the way in the T20 Blast last year, with captain James Bracey presenting the trophy to Lawrence at Edgbaston. Lawrence's family statement added: 'As president of Gloucestershire County Cricket Club, Syd took on the role with incredible pride and passion and loved every minute of it. 'Syd's wife Gaynor and son Buster thank everyone for the kindness and support that has been shown to them and the family so far and would ask that they are now given some time and space to grieve in private.' Only last week, Lawrence received an MBE in the King's Birthday Honours for his outstanding services to cricket, while he had been working to raise money and awareness of his condition. He said: 'It is an incredibly proud moment. It is not something that I ever thought would sit after my name, but I am absolutely delighted that it will do so for however long I am here and will be a part of my legacy when I am gone.' Lawrence's MND diagnosis hastened his autobiography as he worried he would lose the ability to speak. Titled 'In Syd's Voice', written with the help of Dean Wilson, the book was published this month. England and Wales Cricket Board chair Richard Thompson said on the governing body's website: 'David 'Syd' Lawrence was a true trailblazer of English cricket and a man of immense courage, character, and compassion. 'His impact on the game extended far beyond the boundary ropes. As a fast bowler, he thrilled crowds with his pace and passion. As a leader and advocate, he broke barriers and inspired change, becoming a powerful voice for inclusion and representation in our sport. 'Even in the face of his illness, David showed extraordinary strength and dignity, continuing to uplift others with his resilience and spirit. He leaves behind a legacy that will endure in the hearts of all who love cricket. 'Our thoughts are with his family, friends, and the entire cricketing community at this time.'

Daily Mail​

23 minutes ago

• Daily Mail​

EXCLUSIVE I'm a gardening expert... if you see THREE key warning signs you should call a tree surgeon immediately

A horticulturist has warned Brits to look out for signs of a deadly yellow fungus that can cause trees to collapse suddenly. Japanese knotweed and bamboo infestations may keep homeowners up at night but there is a less known garden scurge that can be just as destructive. Honey fungus grows at the base of trees and can 'wreak havoc' in gardens and destroy property if not spotted soon. It has been described as the 'most destructive fungal disease in the UK' and spreads rapidly underground. The fungus can attack roots up to 30metres away, infecting and killing them before causing the dead wood to decay. Guy Barter, chief horticulturist at the Royal Horticulture Society (RHS), told MailOnline: 'Early warning signs include honey-coloured toadstools in autumn hence the name. 'The infection is gradual typically with part of the tree dying first, followed by the rest of plant. 'In summer affected plants succumb quite quickly over a week or two.' The only way to remove honey fungus is by burning the infected root or taking it to a landfill. Key symptoms of the fungus are cracking bark, an absence of flowers and more specifically, small mushrooms growing around the base of a tree. The honey-coloured mushrooms grow in clumps and can also pop up around your garden if the rhizomorphs (the fungus' root) has spread underground. It comes after a family escaped disaster by 'inches' when undetected honey fungus sent a giant tree in their backgarden flying. Lauren Gordon, 49, was letting her dog out in their backgarden in Herfordshite when she heard a massive bang and a squeal from the miniature cavachon. She said: 'My daughter thought she heard a gun going off. 'Everyone was completely bewildered and because it was very dark we couldn't see where it landed but it missed the back of the kitchen by inches. 'It wasn't even wobbling around it just fell and all the roots had come out of the ground.' Ms Gordon said she had 'absolutely no idea' there was anything wrong with the tree. 'We had a few tree surgeons over and apparently honey fungus has been growing in the garden for 10 years,' she explained. 'It runs underground so now we're concerned for all the other trees in the area.' She is now worried about what this means for the other trees in the area. Ms Gordon said: 'It's costing a lot to get it removed it's going to take days to remove it. 'We're very lucky it would have been awful if it squashed the dog or hit the kids.' But with the increasingly hot weather honey fungus could be on the rise across the UK because it is generally found in hot and dry conditions. So before letting your pooch roam free in the garden... check for golden toadstools.