How to Eat More Fruits and Vegetables

Eating fruit and veg is often viewed as one of life’s most difficult conundrums when looking at our diet but it can be made easy. The following hints and tips aims to make it easier to increase your fruit and veg intake without changing that much to your lifestyle. Eating more fruits and vegetables is a great way to improve your nutrition. It can be as easy as adding fruit to a bowl of cereal or adding grated carrots and Mushrooms to pasta sauce. These tips can help you get started.

Starting Of:

• Keep a bowl of fruit within easy reach on the kitchen counter or your desk at work so that you can grab a piece of fruit when you’re hungry- aim to get a variety.
• Buy packaged ready to eat fresh vegetables and fruits. These cut down on preparation time and taste just as good.
• Keep dried fruit on hand for a snack that is easy to take with you when you’re away from home.
• Use the microwave to quickly cook vegetables.

Snack Options and Meal Ideas;

• Dip raw vegetables in low-fat salad dressing, hummus, or peanut butter.
• Mix cooked broccoli and cauliflower with low-fat Italian dressing and Parmesan cheese to make a fibrous side dish.
• Roast vegetables and fruits to bring out their flavour- coat them with a small amount of olive oil or one calorie spray and bake them in the oven until they are tender.
• Season cooked vegetables with lemon juice and a small amount of olive oil. For extra flavour and taste, add fresh herbs such as basil, rosemary and sage.
• Try baked apples or pears topped with cinnamon and honey for a delicious dessert.

More Ideas;

• Mix sliced fruit or frozen berries with yogurt or cereal.
• Add apple chunks, pineapple, grapes, or raisins to tuna or chicken salad.
• Make fruit smoothies by blending together fresh or frozen fruit, fruit juice and yogurt
• Frozen Yogurt with fresh fruits are just as tasty as ice cream options.
• Add dried or fresh fruit to oatmeal, pancakes, and Yogurts.
• Add lots of colourful vegetables such as red cabbage, carrots, and pepper to green salads and pasta salads.
• Top salads with dried cranberries or raisins. Also try sliced pears, oranges, nectarines, strawberries or blueberries, especially tasty in the summer period.
• Add extra vegetables, such as grated carrots, spinach, kale and peppers to pasta sauces, soups and smoothies.
• Add lots of vegetables to sandwiches- Lettuce, tomatoes, cucumbers, peppers and avocado slices are fantastic.

However you decide to eat your fruits and veg, make sure it’s tasty, enjoyable and think of the benefits of all the nutritional content going into your body. Make sure you’re eating these alongside a healthy balanced diet and reap the rewards of lowering CVD risk and cancer risks as well as improving wellbeing in all aspects of your life.

 

 

Sedentary Behaviour

So what is being Sedentary?

Sedentary behaviour is sitting or lying down for long periods of time without getting up and having a walk around. We spend an increasing amount of time sitting; at work, at home, and while commuting. It has been found that adults spend over 70% of their day sitting or lying down.

You can be physically active and sedentary at the same time

Physical activity is any behaviour that increases your heart rate and breathing rate and you feel like you are working. If you completed the recommended physical activity of 5 x 30mins a week you may feel like you’re very healthy…but if you then sat around for the rest of the day, you would still classed as sedentary which has damaging health effects.

Why is it important to not be Sedentary?

Research has recently shown that being sedentary is as bad for your health as smoking or being obese. It can lead to obesity and has a direct link with premature mortality and is also linked to the following:

• 112% increased risk of diabetes ,
• 147% increased risk of a cardiovascular event
• 90% increased risk of cardiovascular mortality
• 49% increased risk of all‐cause mortality
• 24% increased risk of colon cancer
• 32% increased risk of endometrial cancer
• 21% increased risk of lung cancer

How not to be sedentary…

It is so simple to avoid being sedentary. Simple things such as getting up off the sofa between adverts on the television and being conscious of not sitting down for periods of longer than 30 minutes help. Try the following:

• Counting your steps- trying to reach a goal may mean you get up more often
• Set an alarm every 30 minutes on your phone to remind you to get up off that sofa

• Get support- encourage your family and friends to prompt you to not sit down for longer than 30 minutes, and get them to move with you too!

• Move that remote- put your tv remote across the room from you so that you have to get up to change the channel or volume- it’s that easy!

 

Sedentary Behaviour

So what is being Sedentary?

Sedentary behaviour is sitting or lying down for long periods of time without getting up and having a walk around. We spend an increasing amount of time sitting; at work, at home, and while commuting. It has been found that adults spend over 70% of their day sitting or lying down.

You can be physically active and sedentary at the same time

Physical activity is any behaviour that increases your heart rate and breathing rate and you feel like you are working. If you completed the recommended physical activity of 5 x 30mins a week you may feel like you’re very healthy…but if you then sat around for the rest of the day, you would still classed as sedentary which has damaging health effects.

Why is it important to not be Sedentary?

Research has recently shown that being sedentary is as bad for your health as smoking or being obese. It can lead to obesity and has a direct link with premature mortality and is also linked to the following:

• 112% increased risk of diabetes ,
• 147% increased risk of a cardiovascular event
• 90% increased risk of cardiovascular mortality
• 49% increased risk of all‐cause mortality
• 24% increased risk of colon cancer
• 32% increased risk of endometrial cancer
• 21% increased risk of lung cancer

How not to be sedentary…

It is so simple to avoid being sedentary. Simple things such as getting up off the sofa between adverts on the television and being conscious of not sitting down for periods of longer than 30 minutes help. Try the following:

• Counting your steps- trying to reach a goal may mean you get up more often
• Set an alarm every 30 minutes on your phone to remind you to get up off that sofa

• Get support- encourage your family and friends to prompt you to not sit down for longer than 30 minutes, and get them to move with you too!

• Move that remote- put your tv remote across the room from you so that you have to get up to change the channel or volume- it’s that easy!

 

5 top tips for a healthy heart

1. A balanced diet

Everyone should aim for a well-balanced diet. Faddy crash diets may not provide the balance of nutrients you need.

Try to eat:

• plenty of fruit and vegetables
• Plenty of starchy foods such as bread, rice, potatoes and pasta. Choose wholegrain varieties wherever possible
• some milk and dairy products
• some meat, fish, eggs, beans and other non-dairy sources of protein
• Only a small amount of foods and drinks high in fats and/or sugar.

Choose options that are lower in fat, salt and sugar whenever you can.

2. Fruit and vegetables

A well-balanced diet should include at least 5 portions of fruit and veg a day. Try to vary the types of fruit and veg you eat.

They can be fresh, frozen, dried or tinned. Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.

A portion is about a handful (80g or 3oz), for example:

• 4 broccoli florets
• 1 pear
• 3 heaped tablespoons of carrots
• 7-8 strawberries

A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.

It can also help lower your cholesterol levels and reduce your risk of some cancers.

Even if you already have a heart condition, a healthy diet can benefit your heart.

3. Fats

To help look after your heart health it is important to make sure you choose the right types of fat.

So to help keep your heart healthy:

• Replace saturated fats with small amounts of mono and polyunsaturated fats
• Cut down on foods containing trans fats.
• It’s also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.

Saturated fat

Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease

Unsaturated fats

Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.

Trans fats

Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.

Artificial trans fats can be formed when oil goes through a process called hydrogenation, which makes the oil more solid (known as hardening). This type of fat, known as hydrogenated fat, can be used for frying or as an ingredient in processed foods.

Artificial trans fats can be found in some processed foods such as biscuits and cakes, where they are sometimes used to help give products a longer shelf life. However, in recent years many food manufacturers have removed trans fats from their products.

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4. Salt

Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.

 

5. Alcohol

If you drink alcohol, it’s important to keep within the recommended guidelines - whether you drink every day, once or twice a week or just occasionally.

To keep health risks from alcohol to a low level, the UK Chief Medical Officers’ (CMO) low risk alcohol unit guidelines advise it is safest not to drink more than 14 units a week on a regular basis.

The more alcohol you drink the greater the risk to your short term and long term health

Please refer to the Eatwell Guide below

 

Sugar!!!! As a nation, we are having far too much sugar in our lives and now is the time to keep an eye on how much you are having. Change for life have created a Free app for our phones so we can get involved with seeing how much sugar we are consuming and it suggests healthier alternatives.

The benefits of this app is that children can use it and get involved, meaning the whole family can swap foods to healthier choices while finding out how much sugar is in their foods. Not only does the app tell you how much sugar your food has in it, it also tells you how much fat and salt is in our favourite foods too.

Did you know your typical cola has 9 sugar cubes in it!! That’s more than a child’s daily allowance for sugar in one drink; a healthier choice would be water, milk or a diet drink.

 

Too much sugar can lead to the buildup of harmful fat on the inside that we can’t see. This fat around vital organs can cause weight gain and serious diseases in the future like heart disease, type 2 diabetes and some cancers. Having too much sugar can also cause tooth decay.

Why not download the free app today – Be food smart app

Pancakes, Pancakes, Pancakes!

Pancake day, the clue is in the name right? Typically associated with spoiling your taste buds all night long with lemon pancakes, chocolate spread pancakes or simply sugar pancakes. Pancake Day is a date to look forward to in the calendar every year. However, there is much more behind Pancake Day than first thought. Pancakes themselves have been eaten since prehistoric times, as a food they represent the start of lent for many people. Though commonly known as Pancake Day the actual day is called Shrove Tuesday which represents the last opportunity to use up eggs and fats prior to lent. Nowadays pancakes take on many forms and are eaten regularly as healthy breakfast alternatives. So for those who would like to feast on Shrove Tuesday without the large calorie and fat intake look no further…

Ingredients 2 Bananas 2 eggs ½ cup rolled oats ½ teaspoon baking powder Pinch of salt Maple syrup and fresh fruit of your choice (to serve). Instructions For the smoothest pancake use blender to combine the peeled banana, eggs, oats, baking powder and salt. If you do not have a blended mush the banana prior to adding then whisk with the rest of the ingredients. Once smooth and thoroughly blended allow to stand for 10-20 mixture to allow the mixture to thicken. Heat a non-stick frying pan over a medium heat, if you do not have a non-stick frying pan use a low calorie oil spray to grease the pan. Fry roughly two spoonful’s of the batter until golden brown on both sides. Serve with a drizzle of maple syrup or honey and some fresh fruit of your choice

A Beginners Guide to Running and the Health Benefits

Why should you run?

• Regular runners have a far lower risk of type 2 diabetes as well as many cancers, including breast, colon and lung
• Running 3 times per week for an average of just 17 minutes each time will reduce the risk of fatal heart attacks or strokes by 55 percent.
• 3 weekly runs can improve glucose control in those with type 2 diabetes and help to lower blood pressure
• Running can reduce anxiety and depression and help improve mood
• Running in the long term has been shown to reduce cognitive decline
• Contrary to popular belief running does not wreck your knees, recreational runners show less wear and tear on their joints – research shows that the weight-bearing nature of running helps to safeguard against bone density, reducing your risk of osteoporosis. Research has also shown that older runners had higher bone mineral density than sedentary people and swimmers of the same age
• Running is a great way to lose weight and get fit – a 66kg (10 stone 5lbs) women will burn twice as many calories by running at a 10-minute-mile pace compared to walking at a 15-mimute-mile pace for the same time
• You can reap the benefits of running at any age – you are never too old to try running!
• Many people start running by doing a mixture of power walking and running until they feel comfortable to run continuously

What shall I wear?

• All you need is comfortable trainers and clothing
• It need not be running specific
• Just something that won’t chafe or get too hot or heavy if you are sweating

Where do I start?

• The ideal first sessions is a level park, path or grass
• The NHS has a great app that you can download onto your phone called the couch to 5k training plan. It is a 9 week training plan that will have you running a 5k run by the end of it!
• ‘out and back’ routes are great with a built in mental advantage – you’re heading home from the halfway point

• Or if you’re not sure you can continue, try laps around your house. This will eliminate the risk of ending up too far from home

What about eating

• Ideally allow a couple of hours to digest a meal before running
• If you haven’t eaten for 4 or 5 hours have a small snack such as half a banana or a pot of yoghurt

How should I feel?

• It’s good to feel a little breathless but you shouldn’t feel too hot or uncomfortable or exhausted by the first session.
• If you have a scale of 1-10 of effort with 1 being the lowest and 10 the highest – an effort rate of 5 or 6 would be ideal

How about technique?

• Firstly stay relaxed
• Imagine a helium balloon gently drawing you upwards
• Think light and fast when your feet touch the ground – keep your stride short

Running groups and clubs

• Running clubs are a great way to improve fitness and provide opportunities to socialise with like minded people
• They are running groups all over the East Riding
• Fitmums is a running group that is open to everyone – you don’t have to be a mum or be fit – men, women, dads, grandparents are all welcome

For Further Information please visit the following websites

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

http://www.fitmums.org.uk/

 

 

 

So as we go into this Valentine’s Day 2017, I have these pieces of advice to be your own valentine:

 

• Always choose with whom and what happens when you are with a sexual partner — don’t let the pressure of Valentine’s Day influence you to do something you don’t want to do.
• Protect yourself against sexually transmitted infections by using male or female condoms — these are easily available at a local pharmacy, grocery or even gas station.
• If you are currently on a birth control method — don’t forget to use it and use it correctly.
• If you are not currently using a birth control method — it is not too late to get one.
• Call a health care provider or clinic or at the very least use condoms to protect against pregnancy.
• If you do wish to speak to somebody about safe sex or are concerned about anything please ring 01482 336 336 and enjoy safe sex over valentines!

Alcohol Awareness

January is the perfect time to reduce alcohol intake and take on Dry January.

The Christmas period can be a time when more alcohol is consumed than usual, but do you know if you were binge drinking or if you exceeded the weekly recommendations?

The weekly recommendations are no more than 14 units per week for both men and women. These should also be spread throughout the week, with alcohol-free days and not consumed in one session…

What is binge drinking???

The definition used by the Office of National Statistics for binge drinking is having over 8 units in a single session for men and over 6 units per women.

So what is a unit????

The Drink Aware Unit and Calorie Calculator is a really useful tool to help you track your intake. Why not try it now!!!

https://www.drinkaware.co.uk/understand-your-drinking/unit-calculator

Alcohol affects your body in a number of ways and can impact on your short and long term health. Alcohol can have a negative impact on your heart, liver, weight gain, erectile dysfunction, cancers, Diabetes and mental health.

The more you drink, the greater the chance of developing alcohol-related problems. You can keep your risk low by drinking within the government’s low risk guidelines. Your risk of harm from alcohol is high if you are a man drinking over 50 units a week, or a woman drinking over 35 units a week.

Below are some simple tips for reducing alcohol intake and safer consumption;

• If you drink wine at home, pour small amounts into your glass.
• If you fill glasses to the rim, you’ll drink more than you realise. Opt for small (125ml or less) glasses too.
• Break the habit of a drink while cooking or on an evening as these all add up
• Do not drink on an empty stomach and stay hydrated
• Measure your spirits instead of free pouring them. The Drinkaware unit measure cup is an ideal way to measure spirits, as well as wine and beer.
• Try and pour your own drinks. If your partner or host is constantly topping up your half-filled glass, it’s hard to keep track of how much alcohol you’re drinking.

For further support with reducing you alcohol intake and making healthy changes to your lifestyle, call today on 0800 9177752.

For more information and facts about alcohol visit the Drink Aware website

https://www.drinkaware.co.uk/

 

 

Winter recipes to keep warm (Quick and easy), courtesy of BBC Foods

Chicken Stew

Ingredients

• 1 tbsp sunflower oil
• 1 onion – finely chopped
• 4 garlic gloves – chopped
• 1.4 litre of chicken stock
• 1 large potato finely grated
• 2 packs of chicken thighs
• 6 carrots – chopped
• 2 parsnips – chopped
• 3 leeks chopped
• Mash potato and peas to serve ( optional)
• Mixed herbs to season

Method

1. Heat the oil in your largest pan – an extra-large wok with a lid is ideal. Fry the onion and garlic for a few mins until soft, then pour in the stock and stir in the potato and herbs.
2. Add the chicken and bring to the boil. Stir in the carrots, parsnips and leeks, then cover the pan and leave to simmer on a low heat for 40-45 mins, stirring every now and then, until the chicken is tender. (Cool and freeze any extra portions, and use within 2 months – thaw at room temperature, then reheat in a pan until bubbling.) Serve with mash and peas, if you like.

 

Tomato soup

Ingredients

• 12oz of ripe tomatoes
• 1 medium onion
• 1 small carrot
• 1 celery stick
• 2tsp oil
• 2 squirts of tomato puree
• A good pinch of sugar
• 1.2 litres of vegetable stock

Method

1. Firstly, prepare your vegetables. You need 1-1.25kg/2lb 4oz-2lb 12oz ripe tomatoes. If the tomatoes are on their vines, pull them off. The green stalky bits should come off at the same time, but if they don’t, just pull or twist them off afterwards. Throw the vines and green bits away and wash the tomatoes. Now cut each tomato into quarters and slice off any hard cores (they don’t soften during cooking and you’d get hard bits in the soup at the end). Peel 1 medium onion and 1 small carrot and chop them into small pieces. Chop 1 celery stick roughly the same size.
2. Spoon 2 tbsp olive oil into a large heavy-based pan and heat it over a low heat. Hold your hand over the pan until you can feel the heat rising from the oil, then tip in the onion, carrot and celery and mix them together with a wooden spoon. Still with the heat low, cook the vegetables until they’re soft and faintly coloured. This should take about 10 minutes and you should stir them two or three times so they cook evenly and don’t stick to the bottom of the pan.
3. Holding the tube over the pan, squirt in about 2 tsp of tomato purée, then stir it around so it turns the vegetables red. Shoot the tomatoes in off the chopping board, sprinkle in a good pinch of sugar and grind in a little black pepper. Tear 2 bay leaves into a few pieces and throw them into the pan. Stir to mix everything together, put the lid on the pan and let the tomatoes stew over a low heat for 10 minutes until they shrink down in the pan and their juices flow nicely. From time to time, give the pan a good shake – this will keep everything well mixed.
4. Slowly pour in the 1.2 litres/ 2 pints of hot stock (made with boiling water and 4 rounded tsp bouillon powder or 2 stock cubes), stirring at the same time to mix it with the vegetables. Turn up the heat as high as it will go and wait until everything is bubbling, then turn the heat down to low again and put the lid back on the pan. Cook gently for 25 minutes, stirring a couple of times. At the end of cooking the tomatoes will have broken down and be very slushy looking.
5. Remove the pan from the heat, take the lid off and stand back for a few seconds or so while the steam escapes, then fish out the pieces of bay leaf and throw them away. Ladle the soup into your blender until it’s about three-quarters full, fit the lid on tightly and turn the machine on full. Blitz until the soup’s smooth (stop the machine and lift the lid to check after about 30 seconds), then pour the puréed soup into a large bowl. Repeat with the soup that’s left in the pan. (The soup may now be frozen for up to 3 months. Defrost before reheating.)
6. Pour the puréed soup back into the pan and reheat it over a medium heat for a few minutes, stirring occasionally until you can see bubbles breaking gently on the surface. Taste a spoonful and add a pinch or two of salt if you think the soup needs it, plus more pepper and sugar if you like. If the colour’s not a deep enough red for you, plop in another teaspoon of tomato purée and stir until it dissolves. Ladle into bowls and serve.

 

Cottage pie

Ingredients

• 3 tbsp oil
• 1 ¼ beef mince (5% fat preferred)
• 2 onions – chopped finely
• 3 carrots chopped
• 3 celery sticks chopped
• 2 garlic cloves – finely chopped
• 3 tbsp plain flour
• 1 tbsp tomato puree
• 850ml beef stock
• 4 tbsp Worchester sauce
• Herbs optional
• Mash potato to serve

Method

1. Heat 1 tbsp oil in a large saucepan and fry the mince until browned – you may need to do this in batches. Set aside as it browns. Put the rest of the oil into the pan, add the vegetables and cook on a gentle heat until soft, about 20 mins. Add the garlic, flour and tomato purée, increase the heat and cook for a few mins, then return the beef to the pan and boil to reduce it slightly before adding the stock, Worcestershire sauce and herbs. Bring to a simmer and cook, uncovered, for 45 mins. By this time the gravy should be thick and coating the meat. Check after about 30 mins – if a lot of liquid remains, increase the heat slightly to reduce the gravy a little. Season well and then discard the bay leaves and thyme stalks.
2. Meanwhile, make the mash. In a large saucepan, cover the potatoes in salted cold water, bring to the boil and simmer until tender. Drain well, then allow to steam-dry for a few mins. Mash well with the milk, butter, and three-quarters of the cheese, then season with the nutmeg and some salt and pepper.
3. Spoon meat into 2 ovenproof dishes. Pipe or spoon on the mash to cover. Sprinkle on the remaining cheese. If eating straight away, heat oven to 220C/200C fan/gas 7 and cook for 25-30 mins, or until the topping is golden

 

These are quick and easy recipes that will serve the whole family over the cold months, for more recipes please go to BBC foods.

 

 

Help an older person this winter

Age UK are currently running their “Help an Older Person” campaign. To read more on their website please click here, alternatively read below:

If you have an older friend or relative close to you, Age UK’s Winter Wrapped Up guide may help them prepare for the winter season

There are some simple things you can do to support them through the cold weather too:

• Call or visit more often if the cold weather stops your friend or family member from getting out and about. This can help keep their spirits up and make them feel less isolated.
• Make sure they have basic food items in the cupboard or freezer in case it’s too cold to go shopping.
• Pick up prescriptions if it’s too cold for them to go out, or find out if their local pharmacy offers a prescription pick-up and delivery service.
• Help to prevent falls. Bring round a mixture of salt and sand for putting on steps or paths in icy weather. Some councils provide free bags of the mix, otherwise try a local DIY store.
• Make sure they keep warm. Their main living room should be heated to 70F/21C, and the rest of the house heated to at least 64F/18C. Low temperatures increase the risk of flu and other respiratory problems and can raise blood pressure.
• Encourage them to get a benefits check to make sure they’re claiming everything they’re eligible for. Their local Age UK can offer a benefits check, or they can use Age UK’s online benefits calculator.

Download their Winter Wrapped Up guide to find out more ways to help someone stay warm and well.

Download the guide

If you’d prefer a free paper copy, call Age UK Advice on 0800 169 2081.

 

 

 

 

 

 

 

 

Stay Well This Winter is an NHS initiative to help the public, especially those people aged 65 or over and people with long-term health conditions to prepare for winter.

Winter health advice

Winter conditions can make us vulnerable to common winter illnesses but there are some simple things you can do to help yourself stay well this winter.

Keep warm – keeping warm during the winter months, both inside and out, can help prevent colds, flu or more serious health conditions such as heart attacks, strokes and pneumonia.

Eat well – food gives you energy, which helps to keep you warm. So, try to have regular hot meals and drinks throughout the day.

Get a flu jab – flu vaccination is offered free of charge to people who are at risk. The flu virus can be far more serious than you think. It can lead to serious complications such as bronchitis and pneumonia, and it can be deadly.

Get regular exercise - Exercise may be the last thing you feel like doing on dark winter evenings, but you’ll feel more energetic if you get involved in some kind of physical activity every day, ideally so you reach the recommended goal of 150 minutes of exercise a week. Exercise in the late afternoon may help to reduce early evening fatigue, and also improve your sleep

Get enough sleep – it is tempting to hibernate during winter but try to aim for 7- 8 hours of sleep per night

Look out for other people – keep an eye out on elderly or frail neighbours and friends. Icy pavements and roads can be slippery and cold weather may prevent them from going out. Make sure they are stocked up with food and are keeping warm. If they do go out ensure they are wearing shoes with a good grip and scarf around the mouth to protect from the cold air and to reduce the risk of chest infections.

Common winter illnesses

You can treat many common winter illnesses such as cough, cold, flu, sore throats and vomiting at home with the help of your pharmacist. Drink plenty of fluids, try to rest and always wash your hands to stop the spread of infection.

Stock up your medicine cabinet - Most common winter illnesses cannot be treated with antibiotics. Your pharmacist can advise you on which medicines you should have in your medicine cabinet, to help get you and your family through the winter season. If you’ve been prescribed antibiotics or any other medication, make sure you take them as directed.

Ask your Pharmacist - Pharmacists are expert in many aspects of healthcare and can offer advice on a wide range of long-term conditions and common illnesses such as coughs, colds and stomach upsets. You don’t need an appointment and many have private consultation areas, so they are a good first port of call. Your pharmacist will say if you need further medical attention.

See your family doctor - GPs assess, treat and manage a whole range of health problems. They also provide health education, give vaccinations and carry out simple surgical procedures. Your GP will arrange a referral to a hospital specialist should you need it.

Visit an urgent care service - Visit a walk-in center, minor injuries unit or urgent care center if you have a minor illness or injury (infections, vomiting and stomach aches) and it can’t wait until your GP surgery is open. These urgent care services are often managed by nurses and some also have doctors. You don’t need an appointment and they are open outside office hours.

Accident and Emergency (A&E) A&E departments provide vital care for life-threatening emergencies, such as loss of consciousness, suspected heart attacks, breathing difficulties, or severe bleeding that cannot be stopped. Please only visit A&E if it is a serious or life-threatening condition.

If you’re not sure which NHS service you need, call 111. An adviser will ask you questions to assess your symptoms and then give you the advice you need, or direct you straightaway to the best service for you in your area.

To find out more visit the Stay Well this Winter website

Movember is a global campaign to raise awareness of men’s health. Issues include Prostate Cancer, Testicular Cancer, Mental Health and Suicide Prevention. Movember helps to raise awareness and allow men to talk about these issues.

• Prostate Cancer - Every hour one man dies from prostate cancer in the UK. Each year over 42,000 men are diagnosed with prostate cancer in the UK.
• Testicular Cancer - Most common cancer in men aged 25-49 years. Around 2,300 men in the UK were diagnosed with testicular cancer in 2013. There are more than 6 men diagnosed with testicular cancer every day.
• Mental Health and Suicide - On average 13 men each day take their life through suicide in the UK. Male suicide rate in 2013 was the highest since 2001

Knowing the signs and symptoms of these conditions, being more active and talking about issues can help to reduce the risk factors.

The vision

By 2030 we’ll reduce the number of men dying prematurely by 25%.

• Half as many men dying from prostate and testicular cancer.
• Half as many men suffering serious side effects as a result of their treatment.
• A quarter fewer men dying from suicide.

 

The origins of Movember are in Australia, where two mates, Travis Garone and Luke Slatter, met up for a quiet beer in Melbourne and the idea that sparked Movember was born. The campaign has evolved and spread from Australia and has been adopted around the world. By 2014, £402 million had been raised since its conception in 2003 and 832 men’s health projects have received funding.

Movember is now ranked 55th out of the top 500 NGOs (non-governmental organisations) around the world.

There are many ways you can help during Movember.

• Grow your Mo - For 30 days, champion the Mo and raise funds for men’s health.
• Take the Move challenge - Challenge yourself to get physically active and raise funds for men’s health.
• Host an event - Get together with a Movember event. Any excuse for a good time.

 

For more information around Movember, visit https://uk.movember.com/

 

 

Stoptober has been back in 2016 encouraging smokers across England to make a quit attempt during October. The East Riding Stop Smoking Service has experienced a high demand of individuals wanting to QUIT this year and I am delighted to say that the service has supported a vast amount of clients with this process during the month of October.

The East Riding Stop Smoking Service has been promoting and taking part in the Stoptober campaign and have held a number of promotional events throughout September and October (see events) including a number of events at local leisure centres across the locality.

However, it is never too late to make your QUIT attempt and the East Riding Stop Smoking Service will be on hand all year to provide support, guidance and motivation to help you in your QUIT attempt using a combination of behaviour support techniques and Nicotine Replacement Therapies (NRT).

If you want to STOP Smoking call the East Riding Stop Smoking Service on 0800 9177752 or text QUIT to 60163 or by e-mailing the service at [email protected]

STOPTOBER 2016

Public Health England

Quitting smoking sweeps the nation as Stoptober returns

New data reveals that there are now twice as many ex-smokers (14.6 million people), than current smokers in England (7.2 million) as sales of cigarettes decrease

Smoking rates in England are the lowest ever on record at 16.9% so Stoptober is back for a fifth year to encourage the nation’s remaining 7 million smokers to quit together this October

A range of support and advice available for quitters including the Stoptober app and new Facebook Messenger tool, for more information search Stoptober online

Phil Tufnell, Natasha Hamilton and Craig Revel Horwood will be joining thousands of others on the 28-day quitting challenge

Smokers across the country are being urged to take part in Stoptober – the mass quitting challenge from Public Health England starting on 1st October – and join the nearly 15 million people who have already quit.

Last year, out of the 2.5 million smokers who made a quit attempt, 500,000 people (20%) were successful - the highest recorded success rate and up from just 13.6% six years ago.

Last year in the East Riding over 1,000 people signed up to Stoptober for support with stopping smoking and we hope this year we see the same if not more! Don’t forget you’re not alone and we can support you with your quit.

This increase in successful stop smoking attempts reflects the high number of people using quitting aids. In 2015, just over a million people (1,027,000) used an e-cigarette in a quit attempt while around 700,000 used a licensed nicotine replacement product such as patches or gum. In addition over 350,000 people used their local stop smoking service in 2015/16.

Alongside this, according to the latest data from Nielsen, the number of cigarettes sold in England and Wales has dropped by 20% in the last two years.

The smoking rate in England has also fallen to below 17% for the first time. The biggest decreases in smoking over the last 4 years can be seen in the South West (18.7% to 15.5%), the North East (22% to 18.7%) and Yorkshire & Humber (21.9% to 18.6%).

Dr. Gina Radford, Deputy Chief Medical Officer, said:

“While we know that quitting smoking is not easy, this Stoptober is a perfect time to try again. The best thing a smoker can do for their health is to stop smoking. There is more help and support available now than ever before. The introduction of standardised packs removes the glamorous branding and brings health warnings to the fore and e-cigarettes, which many smokers find helpful for quitting, are now regulated to assure their safety and quality.

“We also have a range of free support that can go direct to your phone, laptop or tablet via the Stoptober app, a daily email service or Facebook Messenger bot. The new Stoptober website also has advice and information on stop smoking services and quitting aids. Stoptober has helped lots of smokers quit for 28 days and beyond. So if you smoke, why not make this Stoptober the time you quit – for good.”

Stoptober is back for a fifth year, having driven almost a million quit attempts to date. It starts on the 1st October and is based on research that by the time you have quit for 28 days you are 5 times more likely to stop for good.

Did you know our service can support you with your quit? Along with providing you with the motivational guidance and support we can also ensure you are provided with free Nicotine Replacement Therapy (NRT) to help make your quit a little easier and research has shown to have a much higher success rate!

We run clinics across the East Riding including evenings and weekends

For more support with Stopping Smoking text QUIT to 60163

For support this Stoptober please contact our service by either calling us on 0800 9177752 or emailing [email protected]

 

 

WORLD SUICIDE PREVENTION DAY 2016

Saturday 10^th September 2016

 

The NHS Health trainer service is supporting world suicide prevention day 2016 by helping create awareness of the issue of suicide and mental health .

More than 800,000 people take their own lives each year across the world. In the UK and ROI, more than 6,000 people die by suicide a year - an average of 18 a day.

Reaching out to people who are going through a difficult time can be a game changer. People who are feeling low or suicidal often feel worthless and think that no-one cares. Small things like hearing from friends or family, feeling listened to or just being told that ‘it’s ok to talk’ can make a huge difference. Also having a network of support of local and national services can help individuals going through crisis.

There are several local and national services designed to help support individuals going though crisis and these are listed below

• East riding adult crisis resolution home treatment team ( 7 days a week 8am – 8pm ) 01482 301701
• East riding adolescent mental health service under 18yrs ( 24hr support) 01482 335600
• 999 if immediate risk of suicide or harm
• Samaritans 08457 909090 samaritans.org

For more information on other service available for support with regards suicide and mental health can be found in the mental health and wellbeing directory which can be requested by calling Healthwatch on 01482 665684 or picking a copy up from your local NHS health trainer clinic.

 

 

 

Alzheimer’s Awareness Month - September 2016

Alzheimer’s disease is the most common type of dementia, affecting an estimated 850,000 people in the UK. Dementia is a progressive neurological disease which affects multiple brain functions, including memory. The exact cause of Alzheimer’s disease is unknown, although a number of aspects are thought to increase the risk of developing the condition as shown below;

• Increasing age
• A family history of the condition
• Previous severe head injuries
• Lifestyle factors and conditions associated with cardiovascular disease

Alzheimer’s disease is a progressive condition, which means the symptoms develop gradually and become more severe over the course of several years. It affects multiple brain functions. The first sign of Alzheimer’s disease is usually minor memory problems. For example, this could be forgetting about recent conversations or events, and forgetting the names of places and objects. As the condition develops, memory problems become more severe and further symptoms can develop as below highlights;

• Confusion, disorientation and getting lost in familiar places
• Difficulty planning or making decisions
• Problems with speech and language
• Problems moving around without assistance or performing self-care tasks
• Personality changes, such as becoming aggressive, demanding and suspicious of others
• Hallucinations and delusions
• Low mood or anxiety

As the exact cause of Alzheimer’s disease isn’t clear, there’s no known way to prevent the condition. However, there are aspects you can implement that may reduce your risk or delay the onset of dementia, as below considers;

• stopping smoking and cutting down on alcohol
• eating a healthy, balanced diet and maintaining a healthy weight
• staying physically fit and mentally active

These measures have other health benefits, such as lowering your risk of cardiovascular disease and improving your overall mental health. For further information, please email us at [email protected] or call us on 0800 9177752.

You can also go to the Alzheimer’s Awareness month website to find out more about where you can help and information.

 

 

Sexual Health Week 2016

The 12-18^th of September is sexual health week. The focus this year is on Sexually Transmitted Infections (STI’s). The article below will give you information relating to STI’s and how to prevent transmitting or catching these infections. In addition, you will find some useful self-care information and details of sexual health clinics in the area.

How well do you look after your sexual health?

Women

• It is advised that women wash around the vagina with warm water daily and this can be increased when on your period.
• Your vagina is very good at cleaning itself. It is important not to use strongly scented products or antiseptics in this area as it can upset the natural PH balance.
• Another way to maintain good vaginal health is by maintaining good overall health. A healthy balanced diet and exercise will help you keep good sexual health.
• If you are aged 25-40 ensure you attend your cervical screening appointment. (You should receive a letter to inform you of the appointment. If you do not speak to you GP practice).

Warning Signs

Discharge is normal for women and this may change depending on where you are in your menstrual cycle. One this to be aware of is that your discharge should never have a strong colour or smell. If this does occur visit one of the clinics below for a check-up. It may not be a sign of an STI but it could indicate thrush or bacterial vaginosis.

Men

• Gently wash the penis with warm water each day. Ensuring you pull back the foreskin to clean underneath. Failure to clean under the foreskin can cause a build-up of bacteria which can lead to a very unpleasant smell.
• Ensure you clean the base of the penis and testicles
• While washing make sure you check for any unusual lumps. You should check for lumps monthly as an absolute minimum.

Sexually Transmitted Infections (STI’s)

STI’s are passed on to other people through oral, vaginal and anal sex. Although some have unpleasant symptoms others are symptom free. This means you could have and be passing on an infection you are completely unaware of. For instance, Chlamydia is symptom free in women and if untreated can impact upon fertility. The best way to protect yourself from an STI is by using a condom.

When should I get a check-up?

Here are some possible symptoms of STI’s

Women:

• Yellow/green coloured discharge
• Discharge with an odour
• Bleeding between periods or during/after sex
• Pain during sex
• Lower abdominal pain

Men:

• Irritation of the urethra
• Discharge from the penis

Men and Women:

• Pain when you urinate
• Itching or burning genitals
• blisters, sores, spots or lumps around the genitals or anus
• black powder or tiny white dots in your underwear (this could be an indication of pubic lice)As stated above, some STI’s do not have symptoms so it is best to get a check-up EVERY time you have unprotected sex. If you are with a long term partner it is still important to get checked. Do not wait for the end of a relationship to get a check-up. The earlier you get checked the sooner you get peace of mind and treatment if needed.

 

Unplanned Pregnancy

The following Sexual Health Clinics can provide you with contraception, pregnancy testing and sexual health testing.

• If you do have an unplanned pregnancy you are not on your own. There are various drop in clinics, counsellors and support workers that can help you with the decisions you face. You could attend a drop in below or call (01482) 336338 to speak to a counsellor. Alternatively you can visit http://www.bpas.org/bpaswoman/pregnancy-choices to gain more information about your choices.
• If you are under 25 there are free postal testing kits available at various pharmacies. They are easy to use and discreet.

 

Area	Address	Opening Times	Contact
Withernsea	South Holderness Medical Practice, St Nicholas Surgery, Queen Street.	Tuesday 17.00 – 19.15
Hornsea	Hornsea Cottage Hospital, Eastgate, Hornsea. HU18 1LP.	Friday 9-12
Market Weighton	Market Weighton Group Practice,10 Medforth Street, Market Weighton, YO43 3FF	Wednesday 13.00 – 16.00
Hessle	Hessle Health Centre, 11 Hull Road, Hessle, HU13 9LZ.	Monday: 17.30 - 19.30 (not including bank holidays) Wednesday: 17.30 - 19.30	01482 335151
Goole	Goole Health Centre, Goole & District Hospital, Woodland Avenue, Goole, DN14 6RX.	Tuesday 8.30 – 18.15	01405 752961
Driffield	Alfred Bean Hospital, Bridlington Road, Driffield, YO25 5JR (Outpatients Dept).	Thursday 17.00-20.15	01377 208722
Bridlington	Bridlington & District Hospital, Bessingby Road, Bridlington, YO16 4QP.	Wednesday 13.00-19.00	01262 423021
Beverley	Beverley Health Centre, Manor Road, Beverley, HU17 7BZ.	Thursday 17.30-19.45	01482 862831

 

More Information:

http://conifersexhealth.co.uk/

http://www.nhs.uk/Livewell/Sexualhealthtopics/Pages/Sexual-health-hub.aspx

http://www.cancerresearchuk.org/about-cancer/type/testicular-cancer/

http://www.cancerresearchuk.org/about-cancer/type/cervical-cancer/

http://www.cancerresearchuk.org/about-cancer/type/prostate-cancer/

http://www.fpa.org.uk/sexual-health-week/sexual-health-week-2016

 

 

Diabetes Open Event

 

 

 

 

The NHS Healthtrainers in conjunction with Diabetes UK and ERVAS will be launching a self help group at Bridlington Library on Thursday the 29th of September (6-8pm).

The event is for members of the public who are either diabetic, pre-diabetic along with Health Professionals who work with people with diabetes. There will be a number of short talks provided by Humber NHS Foundation Trust, ERVAS and Diabetes UK along with the opportunity to speak to a number of organisations regarding healthy lifestyles. This will include the NHS Healthtrainers, Leisure Services, Penny Brohn, the Living with Diabetes team and ERVAS.

Following on from this event it is hoped a self-help group will be set up and run by local volunteers in conjunction with Diabetes UK to support people in Bridlington living with Diabetes.

If you would like to know more about this event please call us on 0800 9177752 or email us on [email protected]

 

 

 

 

 

 

 

 

 

Be clear on Lung cancer

Respiratory Symptoms Awareness Campaign

In 2014 there were 292 cases of lung cancer registered in the East Riding of Yorkshire and unfortunately 228 deaths from the disease in that region for the same year. Be clear on cancer is a national campaign to detect lung cancer early and prevent it taking lives. Survival rates from lung cancer can be increased, if it is treated in its early stages before it has advanced or spread.

The campaign is aimed at men and women aged 50 and over, as well as their family and friends. People over 50 are most at risk of having undiagnosed respiratory illness and make up 97% of lung cancer diagnoses.

Lung cancer can have no symptoms during the early stages, but if you’ve suffered from a persistent cough, or ‘smokers cough’, for more than three weeks, this could be a sign you need to get yourself checked out. This could be a sign of lung cancer but also of chronic obstructive pulmonary disease or heart disease. Other signs that you should look out for include:

• coughing up blood
• getting out of breath doing the things you normally do
• unexplained tiredness and weight loss
• an ache or pain when breathing or coughing

Research shows 90% of all deaths from lung cancer can be attributed to smoking, although people who have never smoked can also develop the disease. The risk of lung cancer also gets higher as you get older.

If you want help to quit smoking, call the health trainers on 0800 9177752 for an 8 week course of one to one behavioral support and free Nicotine Replacement Therapy.

Please remember if you notice any of these symptoms, you should visit your GP straight away.

 

East Riding Food Banks

Did you know there’s help out there if you’re struggling to feed yourself or your family? Please see below for all the local food banks in the area along with contact details on how to find out more information

Hornsea	St Nicholas Hornsea With St Lawrence Atwick, Parish Office, 1 Newbegin, Hornsea East Riding of Yorkshire HU18 1AB	Food bank Wednesdays 2-4pm
Beverley	Toll Gavel United Church, Toll Gavel, Beverley, East Riding of Yorkshire HU17 9AA	Food bank Wednesdays 2-4pm
Bridlington	Bridlington Late Night Pharmacy, 86 Promenade, Bridlington East Riding of Yorkshire YO15 2QL	Food bank Tuesday and Thursday 10am-1pm
Bridlington	The Hinge Community Support Centre 01262 679671	Food Store Friday 10am. (Food at really low process) Also provide housing support to those who are or at risk of being homeless at any time.
Bridlington	Salvation Army 18 Wellington Road BridlingtonYO15 2BG 01262 603 009	practical support for the homeless-Monday 9-12 Lunch Club Tuesday 1.30pm-3.30pm Thursday 12pm –
Bridlington	Kingfisher Café West Street, Bridlington 01262 228065 or 07542797827	Hot meal, takeaway lunch bag and flask Wednesday, Thursday, Friday and Sunday Breakfast Wednesday – Saturday 10am-11am
Driffield	All Saints’ Church, Driffield East Riding of Yorkshire YO25 6ST	Food bank Monday 1.30-3pm Thursday 2-4pm
Goole	Goole Trinity Methodist Church	Hot food, food bags and clothes Friday 6-9pm

 

Healthy Spanish style chicken bake

This healthy simple 1 pot recipe created by the Hairy Bikers is a perfect dish for the family or for 1 leaving you plenty left over to freeze for meals on a different day.

Also don’t forget it’s your dish, if there’s an ingredient in there you don’t like simply remove or replace with an alternative!

 

 

 

Ingredients

• 1 medium onion, cut into 8 wedges
• 1 medium red onion, cut into 8 wedges
• 500g new potatoes, quartered lengthways
• 8 whole garlic cloves, unpeeled
• 8 medium tomatoes, quartered
• 75g chorizo
• 8 boneless, skinless chicken thighs
• ½tsp sweet smoked paprika
• ½tsp dried oregano
• 1 green pepper, deseeded and cut into strips
• Flaked sea salt
• Freshly ground black pepper

Method

1. Preheat the oven to 200°C/400°F/Gas Mark 6. Put the onions, potatoes, garlic and tomatoes in a large roasting tin and season with sea salt and lots of freshly ground black pepper. Toss everything together lightly and roast for 20 minutes.
2. While the vegetables are roasting, skin the chorizo and cut the meat into thin slices – 5mm is about right. Put the chicken thighs on a board and carefully slash each one 2 or 3 times with a knife. Season all over with black pepper. Mix the paprika and oregano together and set aside.
3. Take the roasting tin out of the oven, scatter the chorizo over the veg and turn everything a couple of times. Place the chicken on top of the vegetables and chorizo and sprinkle with the paprika and oregano. Season with a little salt and return to the oven for 20 minutes.
4. Take the tin out of the oven. Holding one corner carefully with an oven cloth, lift the tin a little so all the juices run to the opposite end, then spoon and drizzle the juices back over the chicken. Tuck the pepper strips loosely around the chicken and vegetables.
5. Turn the oven up to 220°C/425°F/Gas Mark 7. Put the tin back in the oven for another 20 minutes or until the peppers are just softened and the chicken is golden and crisp

Make sure your family eats healthier by using these simple tips for shopping and cooking:

1. Swap salt for flavour. Reduce salt in your cooking, using herbs for flavour instead, or add lime and grated ginger to liven up stir-fries. …
2. Keep it colourful. …
3. Plan your meals. …
4. Use less oil in cooking. …
5. Snack healthier.

 

Nemo and Marlins pass the anemone

The Change4Life team have teamed up with Disney to bring you their latest 10 minute shake up campaign. Click here to find out more from the Change4Life team, please see below for one of their great activities which will be sure to provide lots of fun for all the family!

Nemo and Marlin are Clown fish who live in the anemone, although it stings most fish they can pass through without getting stung. Can you pass the anemone to one another without getting stung? This is a fun game for the family to play together over the summer holiday period.

How to play…

1. Ask mum, dad or an adult to fill up a water balloon for you, this will be the anemone.

2. Everyone else will be clown fish like Nemo and Marlin, and will need to stand in a circle.

3. Start passing the balloon to each other, but you’d better catch it or you could end up getting wet.

4. Make it harder by getting everyone to take a step back. Or try jumping up and down or running on the spot. You can even run in a circle to make it extra tough, but try not to get stung!

 

 

 

 

Are you Ready to Make the Change with the NHS Healthtrainer Service?

FREE NHS Healthchecks for 40-74 year olds living within the East Riding

 

Diabetes Awareness Week / 10 ways to eat well with diabetes

Diabetes is a common life-long health condition. There are 3.5 million people diagnosed with diabetes in the UK and an estimated 549,000 people who have the condition, but don’t know it.

10 ways to Eat Well with Diabetes:

1. Eat regular meals – Space your meals evenly throughout the day, and make sure everyone has breakfast.
2. Keep an eye on portion sizes – Be mindful of your overall portion sizes of your food. If you are trying to lose weight, you may need to adjust them. Try using smaller plates can make a difference to how much you put on your plate.
3. Carbs count – Include carbohydrates in the food you eat each day. Healthier sources include wholegrain starchy foods, fruits and vegetables, pulses and some dairy foods. As all carbohydrates affects blood glucose levels, be conscious of the amounts you eat.
4. Cut the fat – Everyone needs some fat as part of a healthy diet. But, cut back on saturated fats, which are found in foods that are made of animal products like butter and cheese, red and processed meats, palm oil, coconut oil, ghee, and cakes and pastries.
5. Get your five a day – Aim for at least five portions of fruit and veg a day, so that you and your family get the range of vitamins, minerals and fibre you need to eat well. Choose seasonal produce to cut costs.
6. Cut back on salt – Too much salt is associated with high blood pressure, which increases the risk of diabetes complications. Adults should have no more than 1 teaspoon (6g) of salt per day, while children have even lower targets. Most of the salt we eat comes from processed foods so cut back on these and try to cook from scratch, flavouring your food with herbs and spices instead.
7. Dish up the fish – All types of fish are good sources of protein, and oily fish is particularly good, as it’s rich in omega-3 (polyunsaturated fat), which protects against heart disease. Fresh, frozen or canned are all good – choose canned fish in spring water. Aim to eat two portions of oily fish, such as mackerel, sardines or salmon, every week.
8. Eat more beans- Beans, lentils and pulses are low in fat, high in fibre, cheap to buy and packed with nutrients. They don’t have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans.
9. What about sugar? – Even with diabetes, you can include some sugar in foods and baking. The trick is not to overdo it, by keeping sugary foods and drinks for an occasional treat, and finding alternatives where you can. Try using artificial sweeteners when sweetening food and drinks at home.
10. Hydrate – We all need to stay hydrated by drinking 8–10 glasses of fluid per day. Water is best, but milk, tea and coffee, herbal teas and some foods, particularly fruit and veg, all contribute to this total. You don’t have to cut out alcohol and sugary drinks altogether – just keep an eye on what you’re drinking and how much.

EXERCISE – We also know that the best way to reduce your risk of developing Type 2 is to maintain a healthy weight by combining being regularly physically active with eating a healthy, balanced diet.

By increasing physical exercise is as good as drugs in preventing Type 2 diabetes. Aim for 30 minutes of moderate exercise at least 5 times per week.

If you need support, guidance and motivation with any of the above call the NHS healthtrainers on 0800 9177752 and book in for your free appointments and make changes to your lifestyle TODAY.

 

Mens Health Week 13th - 19th of June

The purpose of Men’s Health Week (13th - 19th June) is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.

Mental Health problems are experienced by one in four people in the UK, yet men only contribute to 36% of referrals into Increasing Access to Psychological Therapies (IAPT) services.

It’s time for men to acknowledge and talk about stress and other mental health issues.

Men account for 76% of suicides in the UK and this is the biggest killer of males under the age of 35. Men are suffering from mental health conditions with 12.5% of men suffering from one of the common mental health conditions.

Stress is a normal part of life but under prolonged and in some case unbearable levels can be destructive for physical and mental health. But do we know when we are over stressed and how to cope in these situations?

Symptoms of stress can be physical and mental and may include; headaches, panic attacks, disturbed sleep, sexual problems, lack of concentration, anger, depression and frustration. These are all common feelings and emotions but prolonged exposure and an inability to cope can have serious, negative repercussions.

Stress can be beat and what better time to start than Men’s Health Week on 13^th June.

Talking to others can help reduce stress levels… a problem shared is a problem halved.

A healthy lifestyle is key to a healthy mental state, including regular exercise, healthy eating and adequate sleep, which can all make you feel better and can help reduce Blood Pressure, Cholesterol and risks of Heart Disease and Diabetes.

Removing unhealthy coping strategies, such as, smoking, consuming alcohol and abusing illegal drugs, as men are nearly 3 times more likely to become alcohol dependant than women.

If you’re not quite sure where to start, or how, why not give us a call on 0800 9177752. Alternatively, drop in and see us at one of our venues across the East Riding – we offer free support, advice, guidance and planning with all these areas, and a FREE NHS Health Check, or just a chat with one of our trained practitioners is an ideal way to get the ball rolling.

 

National Carers Week 2016

The Healthtrainer team will be supporting the East Riding Yorkshire Council Carers Support Team for National Carers Week running from the 6^th to the 12^th of June. The focus on this years campaign is Building Carer Friendly Communities. As highlighted on the Carers Week website:

“Carer Friendly Communities are places where carers feel supported to look after their family or friends, and recognised as individuals with needs of their own.”

With this in mind they’re asking people in the local area to highlight what is going on in their areas, do you work for a company who support people who care for a member of their family or do you know a community resource that provides a respite for carers? If so then please go on to the Carers Week website and let them know so they can then spread the message to all the carers in your community.

We will also be working with the Carers Support Team for their main event on Wednesday the 8^th of June at Tickton Grange. Each year the service puts on an event and invites local carers to attend where several services and groups are there to explain their service and how they can help along with entertainment, a quiz and lunch all provided. We will be there to provide the attendees a taster session on gentle exercise!

Along with this we will have displays up in each of our shops, along with our social media campaign highlighting what support is available in the East Riding for carers. If you would like to find out more please feel free to pop into our shops in Goole and Bridlington.

If you care for someone but have not registered with the service please contact them so they can complete a Carers assessment as not only will you be clearly informed as to what you are entitled to but also by registering with the service you will be entitled to a passport to leisure card entitling you to up to 50% off East Riding Leisure services, you will also be informed about your local Carers Support drop in group where you will be able to meet other carers in your local area for support and friendship and much more.

 

To register with the service please call 0800 917 6844 or email [email protected] or for more information go the their website Connect to support - East Riding

 

British Heart Week, 7th of June - It’s time to look after your heart!

Most of us have busy lives these days – we work and play, eat and drink, laugh and cry, all while dashing to the next appointment, deadline or party. Often it seems like we haven’t got a single spare minute, so when it comes to heart health it’s tempting to just let it get on with its job and forget about it.

But what if it doesn’t?

Did you know that coronary heart disease (CHD) is the UK’s biggest killer, causing 73,000 deaths a year? That’s one every seven minutes! Coronary heart disease (CHD) happens when the blood supply to your heart muscle is reduced because the arteries taking blood to your heart become narrow or get blocked. This is caused by a gradual build-up of porridge-like fatty deposits inside your arteries. Sounds horrible doesn’t it?

But the good news is there’s plenty you can do to reduce your risk, and what better time than British Heart Week (7^th to 15^th June) to make a start?

It maybe won’t come as any surprise that the single best thing you can do to improve your heart health is stop smoking. Smokers are nearly twice as likely to have a heart attack as people who have never smoked. But within a year of stopping smoking, your risk of heart attack falls to about half that of a smoker.

Maintaining a healthy weight and eating a healthy balanced diet also helps lots. In a nutshell (nuts are good!) that means eating five portions of different fruit and vegetables each day, plenty of starchy foods, some meat, fish, eggs, beans (protein sources), some milk and dairy foods (try to choose lower-fat varieties) and just a small amount of food and drinks high in fat, sugar, or both.

An active lifestyle can reduce your risk of developing heart disease. Past activity levels don’t count: it’s how active you are now that matters. Regular exercise can lower your blood pressure, cholesterol levels and weight. Physical activity isn’t just good for your body, it’s good for your mood as well – so you’ll feel fabulous as well as looking fabulous! For best results you need to be active enough to make you feel warm and slightly out of breath – so that could be a brisk walk, a run, swimming or dancing.

If you’re not quite sure where to start, or how, why not give us a call on 0800 9177752, or drop in and see us at one of our venues across the East Riding – we offer free support, advice, guidance and planning with all these areas, and a FREE NHS Health Check, or just a chat with one of our trained practitioners is an ideal way to get the ball rolling.

Let us help you to look after your heart!

 

Dementia Awareness Week - What you need to know

Dementia relates to a range of diseases that impact upon a client’s memory, such as, Alzheimer’s, Lewy Body and Vascular Dementia. The symptoms can include difficulties in language, thinking, regulating mood and problem solving as well as the commonly known memory loss.

Risk Factors

• Physical inactivity – this lifestyle choice has the strongest link as a risk factor for dementia.

The recommended amount of exercise is 30 minutes 5 times a week.

• Smoking – has a negative effect upon the heart and lungs. Increasing the risk of Alzheimer’s disease.

Quit smoking today with our Stop Smoking Service and reduce your risk.

• Unhealthy diet – especially one high in saturated fat as this increases cholesterol levels and in turn pressure on blood vessels.

Cut the saturated fat and ensure you eat your 5 a day!

• Excessive alcohol consumption – damages the brain increasing the risk of Alzheimer’s and Vascular dementia.

There is no safe amount of alcohol, however, it is advised the both men and women do not exceed 14 units per week.

• Head Injuries – especially a severe blow or being knocked out. It is thought that protein deposits build up in an attempt to repair the damage. This puts pressure on the brain.
• Cardiovascular problems – an unhealthy heart can cause high blood pressure. This in turn puts pressure on blood vessels increasing the risk of vascular dementia.

Check your heart health with our FREE NHS Health check. If you are 40-74 we can assess your cardiovascular risk and offer support to improve your heart health and reduce your dementia risk.

The Healthtrainer service can support anyone above 18 to tackle these factors and adopt a healthier lifestyle which will lower dementia risk. We can also support anyone above the age of 12 to quit smoking.

Spotting the signs

Dementia is a progressive disease. This means that over time the disease will gradually become worse. Spotting the early warning signs can be vital in obtaining early diagnosis and treatment. Signs can include; difficulty performing usual daily tasks such as writing an email or letter, relying more and more on family to remind or using more reminder aids such as alarms, withdrawing from social activities and difficulty problem solving. Some memory loss can be attributed to age, however, other memory loss can be a sign of early stage dementia. For example, forgetting what you went into a room for can be attributed to normal memory loss. Having a moment of wondering where you are/what the room is can be a sign of early stage dementia. Forgetting where you parked the car can be normal memory loss, however, forgetting you own a car can be a warning sign. For more detail please see: http://www.alz.org/alzheimers_disease_10_signs_of_alzheimers.asp.

Dementia can be frightening and as such, leads people to avoid talking about it. This can lead to treatment being received late on when the dementia has begun to progress. The earlier you act on your concerns the more memories you save!

Where to get support

NHS Healthtrainer Service

Provide one to one support to make lifestyle changes that can reduce the risk of dementia. The NHS healthtrainers also provide the NHS Healthcheck to those that meet the eligibility criteria.

Email: [email protected] Phone: 0800 9177752

Follow us on twitter: @HealthTrainers1 and @StopsmokingER

Alzheimer’s Society

Email: [email protected] Phone: 0330 333 0804

Carers Support Service

Email: [email protected] Phone: (01482) 396500 / 0800 917 6844.

18 Wednesday Market, Beverley

 

 

Sun Awareness Week 9th -15th May 2016

 

The British Association of Dermatologists (BAD) currently runs a national campaign around skin cancer calledSun Awareness, which includes national Sun Awareness Week in May. This campaign is overseen by the BAD’s Skin Cancer Prevention Committee, comprised of leading medical professionals with expertise in skin cancer, vitamin D and public health messaging.

Sun Awareness is the British Association of Dermatologists’ annual campaign to raise awareness of skin cancer. The campaign runs from April to September annually and includes Sun Awareness Week in May. The campaign is two-pronged and combines prevention and detection advice. The first aim is to encourage people to regularly self-examine for skin cancer. The second is to teach people about the dangers of sunburn and excessive tanning, and to discourage people from using sunbeds, in light of the associated risks of skin cancer. In addition to public education about the dangers of sunbed use, the BAD has also been involved in campaigning for legislation to regulate the sunbed industry and is continuing to push towards further and improved regulation.

9 things to know about sun care.

https://publichealthmatters.blog.gov.uk/2016/04/18/nine-things-you-need-to-know-about-uv-ultraviolet-radiation/

May is National Walking Month So Let’s Get Walking!

Walking is one of the easiest ways to include exercise into your daily life. It is simple and free and is an excellent way to lose weight and become healthier. Walking is ideal for people of all ages from young children to those in their 90’s and is a great way to increase activity levels for all levels of fitness. Walking has huge health benefits such as reducing the risk of chronic illnesses such as heart disease, type 2 diabetes, asthma, stroke and some cancers.

What a 60kg person burns in 30 minutes

• strolling (2mph): 75 calories
• walking (3mph): 99 calories
• fast walking (4mph): 150 calories

Walking does not need expensive equipment or a gym membership. A good pair of comfortable shoes, such as trainers or boots that give adequate support and don’t cause blisters. Wear loose fitting clothes that allow you to move freely. Thin layers are usually more comfortable than one thick layer. It’s a good idea to take a bottle of water if you’re planning a longer walk and also some snacks. In hotter weather wear sunscreen and a sunhat. In winter a woolly hat when it’s cold! As you get fitter and try longer walks it may be worthwhile investing in a good waterproof jacket and sturdy walking shoes.

So how much exercise should we do each week?

Recommended physical activity levels

• Children aged under 5 years should do 180 minutes every day
• Young people (5-18 years) should do 60 minutes every day
• Adults (19-64 years) should do 150 minutes every week
• Older adults (65+ years) should do 150 minutes every week

Try to walk 10,000 steps a day. Most of us walk between 3,000 and 4,000 steps a day anyway, so reaching 10,000 isn’t as daunting as it might sound. For an adult to achieve 150 minutes a week of exercise they could walk for 30 minutes, 5 days per week which could be as simple as walking to the shops or to work.

How to get started

Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity aerobic activity. In other words, it needs to be faster than a stroll. Moderate-intensity aerobic activity means you’re walking fast enough to raise your heart rate and break a sweat. One way to tell is that you’ll be able to talk, but not sing the words to your favourite song.

If to begin with you can only manage a few minutes that’s still a great start. Just gradually build it up maybe doing 10 minute chunks at a time at a moderate intensity. Start every walk slowly as a warm up for a few minutes then gradually increase your pace. Towards the end of your walk start to cool down by reducing your pace and finish with a few stretches.

How to stay motivated

• Wear a pedometer to measure your step count
• Join a walking club – there are many in East Riding - http://www.ramblers.org.uk/
• walk part of your journey to work
• walk to the shops
• use the stairs instead of the lift
• leave the car behind for short journeys
• walk the kids to school
• do a regular walk with a friend
• go for a stroll with family or friends after dinner
• go for longer walks for ideas visit - http://walkingtheriding.eastriding.gov.uk/

For further information on national walking month and more ideas please visit:

http://www.livingstreets.org.uk/what-you-can-do/campaigns/national-walking-month-2016

https://www.walkingforhealth.org.uk/

New Market Weighton Clinic!

We are pleased to announce we will be running a new clinic as of Thursday the 19th of May at the new NHS Humber Foundation Trust Market Weighton Group Practice. The clinic will run every Thursday from 8:00am - 2:30pm and will be to support you and all your lifestyle needs including:

• Healthy eating
• Losing weight
• Physical activity
• Giving up smoking and substances
• Cutting down on alcohol
• Sexual health
• Reducing stress and anxiety

If you would like to make an appointment please call us on 0800 9177752 or email [email protected]

We’re currently running FREE Brief Intervention Training for anyone in the East Riding that works or comes into contact with a smoker. The aim of the training is to give you the tools to feel confident broaching the subject of stopping smoke along with having the knowledge of the stop smoking service in your area, what they do and what they can provide in supporting someone quit.

The course will cover the following:

Health Statistics across the East Riding and how you can help

Understanding why people smoke and why it can be difficult

• Recognising when a person maybe ready to quit
• Developing practical skills to positively encourage brief intervention
• How to refer to stop smoking services in the East Riding
• The pharmacological approach to smoking cessation and Nicotine Replacement Therapy (NRT)

To book on the course click below to access the online booking form and send it to [email protected]

Brief Intervention Training Booking Form

Please see below for the upcoming dates for our training.

• Tue 27^th of Sept 1-3:30pm, Goole Health Centre
• Friday 7^th October 12:30pm-2:30pm, Key Centre, Bridlington

 

The East Riding Dementia Action Alliance, and the East Riding Alzheimer’s Society are running a competition to create and decorate a Forget-me-not flower. The prize winners will have their artwork displayed around Beverley for Dementia Awareness week 15th - 21st May 2016.

To view and download the competition poster and / or competition rules please click on the links below:

Forget-me-not flower competition front page

Forget-me-not flower competition rules

For further information please contact:
Emma Williams
Dementia Action Alliance Co-ordinator (East Riding)
Suite D, Annie Reed Court
Annie Reed Road
Beverley
HU17 0LF

T: 01482 211255
M: 07736121323
e: [email protected]
w: www.dementiaaction.org.uk