Health &Wellbeing [PDF]

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cool a little, then mix in the spinach, cheese and yogurt. Season well, then set ..... The Stoptober App– the app helps you stay on track throughout October, providing motivation and support. ... It can be found here: http://apple.co/2x9OW83.
Volume 3 Issue 10

Health &Wellbeing

‘Leading the way towards healthier, happier lives’

Contents

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As the nights get colder, warm yourself up with this vegetarian spinach and squash pie on page 4. Both delicious and nutritious and bakes in under 30 minutes!

10 This month there are several health awareness events taking place. Breast cancer awareness on page 5, Lupus awareness on page 6, Cholesterol awareness on page 7, Osteoporosis on page 11, Stoptober on page 12 and mental health awareness on page 13. On page 14 you can also find this month’s key to happiness which is– be comfortable with who you are.

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Try our training programme to get prepared for The Scenic 7 which takes place in Woodbridge this October. You can also find our training video on our YouTube channel @AHPSuffolk

The Health & Wellbeing Team

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Recipe of the Month Ingredients

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3 tbsp olive oil 1 butternut squash (about 770g), peeled and cut into small wedges  2 tsp chilli flakes  400g frozen spinach, defrosted and squeezed dry  200g Greek-style salad cheese, chopped  150ml Greek-style yogurt  50g butter, melted  4 large sheets of filo pastry

(Recipe and image from: Delicious Magazine )

Squash and Spinach Pie Method 1. Preheat the oven to 200°C/fan180°C/gas 6. Heat the oil in a large frying pan, then fry the squash over a mediumhigh heat for 10 minutes until tender, adding the chilli flakes towards the end of cooking. Transfer to a bowl to cool a little, then mix in the spinach, cheese and yogurt. Season well, then set aside. 2. Butter a sheet of filo pastry and use to line a roughly 26cm x 16cm shallow tin so the ends overhang. Repeat with 2 more sheets, laying them in alternate directions, so you get a good amount of pastry overhang on all sides of the tin. 3. Spoon the squash and spinach filling evenly into the prepared tin in an even layer. Cut the remaining sheet of filo in half, butter both pieces and lay over the top of the filling. Fold the overhanging pastry into the centre to encase the filling. 4. Brush the top of the pie with a little more melted butter, then bake in the oven for 25-30 minutes until golden and piping hot. Turn out or slice in the tin into portions.

www.deliciousmagazine.co.uk/

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Breast Cancer Awareness 20th October 2017 ‘Wear it pink’ takes place during breast cancer awareness month to raise money and awareness of the condition. Since the first event in 2002 it has raised over £30 million which has been put towards life saving research. This year 50,000 women will be diagnosed with breast cancer and around 11,500 will die from it. The goal is by 2050, every woman who develops breast cancer will live, and live well. To make that possible, more research and resources are needed. To keep making discoveries we need to invest at least £300 million over the next 10 years. What is breast cancer? Breast cancer is the name for all cancers which start in the breast. It is the most common cancer in the UK. Breast cancer is possible in men, although this is rare with around 350 men diagnosed in the UK each year.. How do cancers start? Sometimes our bodies need to make new cells to replace old ones or repair damage. To do this, an existing cell makes an extra copy of all its DNA and then splits into two. Each of the new cells receives a complete set of DNA instructions, this happens repeatedly and many cells can be doing this at the same time. Normally when a cell splits, a number of checks happen to ensure the DNA has been copied correctly, if a mistake is found, the cells die. However. If these checks fail then the new cells may survive with mistakes in the DNA (mutation). Often this does not cause a problem, but sometimes this can cause the cell to behave strangely, splitting at a fast rate and forming a tumour. Are all tumours cancerous? No, if the tumour cells don’t have the ability to grow into neighbouring tissue, they are called benign tumours, these often don’t need treatment and are not cancerous. How does breast cancer spread? If untreated, breast cancers can grow bigger and take over more surrounding breast tissue. Breast cancer which has not spread beyond the breast or armpit is known as primary, or early breast cancer. Sometimes breast cancer cells can break away from the original cancer and enter the blood or lymph vessels. Travelling through these vessels, cancer cells may settle in other areas of the breast or in the lymph nodes of the breast tissue and form new tumours. They may also spread to other areas of the body where they can form new tumours, called secondary breast cancer. What are the symptoms?  Lump in either the breast, upper chest or armpit  Unusual pain in the breast or armpit  Change in size, shape, colour or texture  Change in the appearance or direction of a nipple  Discharge from a nipple, rash or crusting

www.breastcancernow.org

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Lupus Awareness Month Lupus awareness month takes place in October in the UK every year. It is an opportunity to raise awareness of the disease and improve understanding of the condition. The 2017 campaign hashtag is #THISISLUPUS and the aim of the campaign is to make the invisible visible. What is lupus? Lupus is the Latin word for wolf. Lupus vulgaris, a severe facial rash rarely seen now, was once thought to resemble a wolf’s bite. Lupus is an incurable immune disease which can affect any part of the body. What are the symptoms? The two major symptoms are joint/muscle pain and an extreme tiredness which does not improve despite rest. Rashes, depression, anaemia, fever, headaches, mouth ulcers and hair loss may also occur. What are the triggers? Women are affected more than men and the main trigger of lupus is hormonal activity and change. Lupus can be triggered after childbirth, at the menopause of during puberty. A viral infection, strong medication, sunli9ht, trauma and environmental factors can all contribute. How is lupus diagnosed? Usually lupus is diagnosed with at least 4 out of 11 internationally accepted conditions present, from The American Rheumatism Association. These include: Malar rash, discoid rash, photosensitivity, oral ulcers, serositis, arthritis, renal disorders, neurological disorders, haematological disorders, immunologic disorder and anti-nuclear antibody test (ANA). Diagnosis is not straightforward, the cause is still not clear and symptoms can vary widely from day to day in any one patient. What is the treatment? Lupus is generally treated with anti-malarials and non-steroidal anti-inflammatory drugs. Steroids and immunosuppressant's may also be used in some cases. Those with lupus can generally expect a normal lifespan. Donations LUPUS UK relies on your support and donations in order to keep doing what we do. There are a number of ways to donate: 1. Through the JustGiving website 2. Via the donation form 3. Through JustTextGiving 4. Through the Memory Giving website 5. By signing up to Give As You Earn

http://www.lupusuk.org.uk/ 6

National Cholesterol Month What is Cholesterol? Cholesterol is a waxy substance made by the liver and found in some foods. It plays a vital role in how every cell works and is also needed to make vitamin D, some hormones and bile for digestion. Too much cholesterol in the blood can increase your risk of getting heart and circulatory diseases. Cholesterol is carried in the blood attached to proteins called lipoproteins. There are two main forms: Low density lipoproteins (LDL’s) and High density lipoproteins (HDL’s). What affects your Cholesterol?  Genetic factors  Diet and lifestyle  Weight  Sex  Age  Ethnicity  Medical history Symptoms High cholesterol is often called the ‘silent killer’ because for most people there are no obvious signs and symptoms to look out for. The first sign that you have high cholesterol could be:  Angina  Heart attack  Stroke Risk Factors  Family history of high cholesterol  Type 2 diabetic  Diet high in saturated fat  Being physically inactive  Smoking  Being overweight or obese Treatment Eating a healthy diet, not smoking and being physically active are important in keeping your cholesterol and blood fats low. However, in some people this may not be enough. Statins can be used in some cases to manage levels of cholesterol.

https://heartuk.org.uk/ 7

Muscle and Exercise of the Month Piriformis Origin: Anterior surface of the lateral sacrum Insertion: Greater Trochanter of femur, along the upper medial surface Artery: Inferior gluteal, lateral sacral and superior gluteal Nerve: Branch of the sacral plexus (S1,S2) Actions : Laterally rotates the hip and abducts the thigh during hip flexion

Superman Toe Touch 1. 2. 3. 4. 5.

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Begin by standing on one leg Slowly take the other leg backwards, behind you whilst keeping your back straight. Try to reach parallel to the floor At the same time, take the opposite hand and try to reach towards the floor Hold for 3 seconds Then slowly return to the start position and repeat on each leg

Local Events The Scenic 7 When: 12th November Where: Mid-Suffolk Leisure Centre, Stowmarket Cost: Affiliated £11, Unaffiliated £13 Join us for the most picturesque 7 mile race in Suffolk! The Stowmarket Striders Scenic 7 is a relatively flat 7 mile course with only a couple of undulations. The course starts at Mid Suffolk Leisure Centre and heads out through Onehouse and Harleston then makes a three-mile loop back to Harleston before returning along the same route through Onehouse and back to the finish.

Paws With a Cause

When: 15th November Where: Glemham Hall, Little Glemham, Woodbridge, Suffolk, IP13 0BT Cost: Raising money for the East Anglian Air Ambulance For the third year running, Glemham Hall is delighted to be sponsoring and hosting the East Anglian Air Ambulance ‘Paws with a Cause’ sponsored dog walk on Sunday 15th October 2017. Dogs (and their owners) are invited to register to take part and raise sponsorship for this life-saving charity, while enjoying a wonderful autumnal walk in the Suffolk countryside. With the added bonus of dog agility, pet portrait photography, not forgetting the hot bacon butties & mugs of tea on offer – this is set to be a great day out with something for everyone!

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Training Programme– The Scenic 7 Training for: The Scenic 7 When: 12th November 2017 Where: Mid-Suffolk Leisure Centre, Stowmarket What is it: A 7 mile run through the Suffolk Countryside Start Date: Monday 9th October 2017

End Date: Sunday 12th November 2017

Week Monday

1 Workout 1

2 Workout 1

3 Workout 1

4 Workout 1

5 Workout 1

Tuesday

Active Rest

Active Rest

Active Rest

Active Rest

Workout 1

Thursday

30 minute easy run Active Rest

40 minute easy run Active Rest

55 minute easy run Active Rest

65 minute easy run Active Rest

30 minute easy run Active Rest

Friday

2-1 Intervals x8

3-1 Intervals x6

Rest Day

Workout 2

3-0.5 Intervals x6 Workout 2

Active Rest

Active Rest

Wednesday

Saturday

Workout 2

2-0.5 Intervals x6 Workout 2

Sunday

Active Rest

Active Rest

10 minute easy run Race Day

Workout One Exercise Kettlebell Swings Push Ups Squat Press Burpees Plank Pulls

Repetitions 15 10 15 10

Sets As many as possible As many as possible As many as possible As many as possible

Rest 0 0 0 0

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As many as possible

0

Workout Two

Exercise Walking Lunges Band Walk Single Leg Hip Hinge Single Leg Squat-Rows

Repetitions 12-20 20-30 12-16 15-30

Rest 4-6 minutes 4-6 minutes 4-6 minutes 4-6 minutes

Warm-ups: 5-minutes Cycle– REP: 5/10 Cool-downs: Whole body stretches, holding each for 30+ seconds Active Rest Days: On these days, take part in something that gets you moving, raises your core temperature and heart rate.

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World Osteoporosis Day 20th October What is osteoporosis? Osteoporosis causes bones to become weak and fragile, so they can break easily from a minor fall, bump or even a sneeze. Osteoporosis is a term used to describe low bone density, as measured on a bone density scan (DXA). What are the risk factors?  Low body weight (BMI below 19kg/m2)  Smoking  Excessive alcohol consumption  Falling  Gender (women> men)  Age  Previous fractures What can help?  Exercise: bone is a living tissue that reacts to increases in loads and forces put upon it by growing stronger. It is important to keep active, maintain muscle strength and balance/co-ordination. Find out more here: https://nos.org.uk/  Healthy weight: being over or underweight can increase your risk.  Stopping smoking: smoking slows down the bone building cells, called osteoblasts  Reduce alcohol intake: the recommended units can be found here: https://nos.org.uk Treatment  Medications can be used to help strengthen your bones and reduce the risk of fractures.  Most medications work by slowing down the activity of the cells that break down old bone (osteoclasts)- these are known as ‘antiresorptive’ drugs. Some treatments stimulate the cells that build new bone (osteoblasts), these are known as ‘anabolic’ drugs.  Drug treatments for osteoporosis are given in a variety of ways. Sometimes a particular route will be more appropriate than others. If, for example, you already suffer with an irritated gullet (food pipe) or have swallowing problems because of another medical problem, you could take a drug given via a drip in your arm or an injection, which bypasses the digestive tract altogether.  Find out more about treatment options and complimentary therapy here: https://nos.org.uk

https://nos.org.uk/

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Stoptober Stop smoking for 28 days and you’re 5 times more likely to quite for good.

Stoptober, the 28-day stop smoking campaign from Public Health England, is back from 1st October. Stoptober has driven over 1 million quit attempts to date and is the biggest mass quit attempt in the country. It is based on research that shows that if you can stop smoking for 28-days, you are five times more likely to stay smoke free for good. There a lots of ways to quit and Stoptober can help people choose what works for them. You can quit using medication (including nicotine replacement therapies such as patches and gum) or e-cigarettes. Stoptober offers a range of free support to help people on their quitting journey including an app, daily emails, Facebook Messenger and lots of encouragement from the Stoptober online community on Facebook. In addition, people can get expert face-to-face advice from local stop smoking services. Those who use stop smoking aids and who get face-to-face support from their local stop smoking service are up to four times more likely to quit successfully. Reasons to quit:  Feel healthier  Save money (if you smoke 1 packet per day you could save £250 each month)  Protect your family from second-hand smoke and reduce their risk of developing asthma and some cancers Support to Quit  E-cigarettes– these are devises which enable you to inhale nicotine through vapour rather than smoke. This vapour doesn’t contain tar or carbon monoxide which are two of the most harmful elements in tobacco smoke. Using an e-cigarette isn’t completely risk free, but has less risk than smoking and can help you to quit.  Nicotine Replacement Therapy (NRT)- can help you manage cravings and come in many forms such as patches, gum and lozenges. NRT products replace some of the nicotine you get from cigarettes without all the harmful elements such as tar and carbon monoxide. Use of these products can help you double your chances of stopping smoking successfully.  The Stoptober App– the app helps you stay on track throughout October, providing motivation and support. It tracks the number of days you have been smoke free, counts how much money you are saving and can distract you when you’re craving. It can be found here: http://apple.co/2x9OW83  Face to face support– you can get free support from your local stop smoking service. With their help you are up to 4 times more likely to successfully quit smoking. Find your local service here: http://bit.ly/2x8CZEB  Facebook messenger– throughout October you can receive daily messages of support and access from anywhere.  Email support– by signing up on the Stoptober website you can receive daily support, motivation and tips to beat cravings.

https://www.nhs.uk/oneyou/stoptober 12

World Mental Health Day 10th October The theme for World Mental Health Day this year is Workplace Wellbeing. Many people find going to work is good for their mental health. It can help you look after your mental health by providing:     

a source of income a sense of identity contact and friendship with others a steady routine and structure opportunities to gain achievements and contribute

Whether you have a mental health problem or not, your employer has a duty of care to you under health and safety legislation. Employees have the right to:  work where risks to their health are properly controlled  protection after returning to work from sickness absence if they have become more vulnerable due to their illness What if I'm not well enough to work? If you are unable to work there are still ways of getting the benefits of having a job, such as meeting new people, gaining skills and contributing to a community. If you feel able to, you may want to think about:

volunteering. For local volunteering ideas and opportunities, see the National Council For Voluntary Organisations website (England) or Volunteering Wales website. joining a community group. You can search for local community groups and services on this government website. Alternatively, you could check your local noticeboards and newspapers to find out what is available near you. doing a course. The Open University has a number of distance learning courses that are free. See their website for more information. If you’re struggling with workplace stress, it can be useful to try to:  Recognise the signs of stress and causes  Work out what you find stressful and helpful in the workplace  Try different coping techniques http://www.stress.org.uk/  Try mindfulness http://bit.ly/2kgMDPz  Look after your physical health

https://www.mind.org.uk 13

Keys to Happiness Key: Be Comfortable With Who You Are Psychologists describe two parts to our wellbeing– feeling good and functioning well. Functioning well, is thought to be made up of a number of key psychological factors that contribute to how good or happy we fell. One of these factors is self-esteem or self-acceptance. Self-acceptance: knowing our strengths and weaknesses, coming to terms with our past and feeling good about ourselves while being aware of our limitations. Albert Ellis, a psychologist describes two choices: accepting ourselves conditionally (only under certain conditions e.g. when we succeed) or unconditionally (under all circumstances). If we are low on self-acceptance, we can be troubled by aspects of who we think we are and wish to be someone different. This can lead to dwelling on what we aren’t and lead to self negative talk. There is a lot of scientific evidence that people with a balanced sense of self-worth or self-esteem experience more happiness and optimism and les depression and anxiety. However, striking the balance is important, it is also possible that overinflating self-esteem can lead to increased sensitivity to negative feedback and make self improvement difficult. Self-esteem is typically based on judgements of how good we are within specific areas of our lives, because our judgements are dependent on how well we are doing in certain areas, how good we feel fluctuates depending on our latest success or failure. Being more compassionate

Self-compassion is associated with greater happiness, optimism, curiosity, resilience and reduced depression and anxiety. Self-compassion is defined as having three overlapping parts: 

Being kind and understanding to ourselves in instances of suffering or perceived inadequacy



A sense of common humanity, recognizing pain and failure are unavoidable aspects of being human



A balanced awareness of our emotions, thoughts and feelings

Self-compassion has been shown to promote self-improvement and reduces comparison to others. It helps to put our own issues in perspective and reduces immobilizing self-pity. Because it is about caring about ourselves being self-compassionate motivates us to work through challenges and learn from mistakes.

http://www.actionforhappiness.org

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Yoga Pose of the Month Cobra Pose



Lie on the floor on your front. Stretch your legs back with the top of your feet on the floor. Spread your hands on the floor under your shoulders and hug the elbows back into your body



Press the tops of your feet and thighs firmly into the floor



As you inhale, begin to straighten the arms to lift the chest off the floor, try not to harden your buttocks



Firm the shoulder blades against the back, pushing your ribs outwards. Lift the top of the sternum and distribute the back bend evenly through the entire spine



Hold the post between 15-30 seconds, breathing easily



Release back to the floor with an exhalation and repeat

www.yogajournal.com

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‘Leading the way towards healthier, happier lives’ www.ahpsuffolk.co.uk 16