Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Back to Basics
12th of July is National Simplicity Day in the UK, and in honour of the day dedicated to simple living, this healthy tip takes heart health back to the basics.
Our health, the food we eat and the exercise we do (or don’t do) are hot topics and it can feel overwhelming and far from simple.
In this week’s healthy tip, we are stripping back the noise and detailing a few easy things we can all start doing from today for a healthy heart.
Mediterranean diet
This way of eating emphasises eating lots of plant-based foods and healthy fats and can reduce your risk of cardiovascular disease.
Eat lots of fruit and vegetables, wholegrains (brown rice, wholemeal bread etc), nuts and seeds and extra virgin olive oil. Eat moderate amounts of fish (especially omega-3 rich fish like salmon) and dairy products. Eat little meat (opt for lean chicken and turkey), sweets, sugary drinks, and processed foods.
30 minutes of exercise
Exercise for 30 minutes at least five days a week. Adults should be active for 150 minutes a week and you can break this up however you like.
Start small if you need to. If you don’t currently have an exercise routine, a brisk walk for 30 minutes a day, five days a week will significantly impact your heart health for the better.
Alcohol & smoking
If you smoke, seek support and work with a professional to help you stop. There is support available so be sure to ask for help. Drinking small amounts of alcohol is unlikely to cause serious consequences alongside a healthy lifestyle, but heavy drinking is a big risk factor for cardiovascular disease.
The NHS recommends drinking no more than 14 units of alcohol a week spread over three or more days, but also state that there is no completely safe level of drinking so skip the alcohol where possible.
For more tips on how to stay healthy, sign up for weekly healthy tips at:
The Lothians & Edinburgh Abstinence Programme (LEAP) has become the first rehabilitation service in Scotland to hire people with lived experience to bridge the gap between community treatment and rehab.
LEAP, run by NHS Lothian and partners, is the only therapeutic community rehabilitation for alcohol and other drug dependencies offered by the NHS in Scotland.
Before the launch of this programme, the service was supported by volunteers with addiction and recovery experience but now officially employees six Peer Bridgers.
Peer Bridgers are people with lived experience of addiction and recovery whose role is to support others through rehabilitation and help improve outcomes.
Recruitment began earlier this year, with the most recent bridger joining in June 2023.
Phil Hayes (above, right) is one of the new Peer Bridgers now employed by LEAP.
Phil suffered from substance misuse issues earlier in his life but, thanks to a community programme, moved into recovery over 20 years ago.
Since then, he spent several years learning about the behaviours that led to his own issues around addiction.
Phil said: “I think society in general views recovery as either unattainable or a continual hard slog of fighting your inner demons day in, day out. I want to be able to show people that isn’t the case.
“With the right support and guidance, as well as some honest hard work, anyone can move completely into recovery and be both happy and of value within their wider community.
“The peer bridging project allows me, and the rest of the team, to engage with people from the moment they decide to change their lives.
“We can provide continuity of support and guidance for them to build a life for themselves outside of addiction.”
Recently published research has shown that residential rehabilitation programmes, like LEAP, are effective in reducing the use of substances and have a positive impact on the overall health and quality of life of those with substance use issues.
Research also shows that positive changes in behaviour after residential rehabilitation can be maintained over time.
David McCartney, Clinical Lead for LEAP, said: “Tackling Scotland’s drug and alcohol-related deaths and improving outcomes from substance misuse treatments, including residential rehabilitation, is a national priority.
“LEAP is a unique programme in Scotland. In other areas, the road to rehab can be much more complicated so we’re very lucky in Lothian to have this service.
“There are few people in Scotland whose lives are untouched by the harms of addiction, whether experienced by individuals, their families, friends or colleagues – addiction affects us all.
“We support our service- users through medical and psychosocial interventions within a therapeutic community setting, giving individuals an opportunity to heal from trauma and addiction and continuing to support them after treatment.”
LEAP is part of the services provided by the Addiction Treatment and Recovery Care Directorate in NHS Lothian and is delivered in partnership with the City of Edinburgh Council, the Cyrenians, Encompass and Alcohol and Drug Partnerships.
The service is funded thanks to both Scottish Government as well as the Alcohol and Drug Partnerships.
Report concludes policy has saved lives and cut hospital admissions
Public Health Scotland (PHS) has today published the final report on the independent evaluation of the impact of minimum unit pricing (MUP) for alcohol in Scotland. Evidence shows that MUP has had a positive impact on health outcomes, including addressing alcohol-related health inequalities.
It has reduced deaths directly caused by alcohol consumption by an estimated 13.4% and hospital admissions by 4.1%, with the largest reductions seen in men and those living in the 40% most deprived areas.
MUP led to a 3% reduction in alcohol consumption at a population level, as measured by retail sales. The reduction was particularly driven by sales of cider and spirits through the off-trade (supermarkets and shops) products that increased the most in price. Evidence from a range of data sources shows that the greatest reductions were amongst those households purchasing the most alcohol, with little impact on households purchasing at lower levels.
For those people with alcohol dependence there was limited evidence of any reduction in consumption and there is some evidence of consequences for those with established alcohol dependence on low incomes, that led them to prioritise spending on alcohol over food. At a population level there is no clear evidence of substantial negative impacts on social harms such as alcohol-related crime or illicit drug use.
The evaluation report shows that while the impact on alcoholic drink producers and retailers varied depending on the mix of products made or sold, there is no clear evidence of substantial negative impacts on the alcoholic drinks industry in Scotland as a whole.
Clare Beeston, Lead for the evaluation of MUP, Public Health Scotland said: “We have seen reductions in deaths and hospital admissions directly caused by sustained, high levels of alcohol consumption, and this is further evidence that those drinking at harmful and hazardous levels have reduced their consumption.
“MUP alone is not enough to address the specific and complex needs of those with alcohol dependence who will often prioritise alcohol over other needs, and it is important to continue to provide services and any wider support that addresses the root cause of their dependence.
“Those living in the most socioeconomically deprived areas in Scotland experience alcohol-specific death rates at least five times greater than those living in the least deprived areas. Alcohol-related disorders are a leading contributor to health inequalities in Scotland.
“Overall, the evidence shows that MUP has had a positive impact on improving health outcomes, including alcohol-related health inequalities, and can play a part in addressing the preventable harm that affect far too many people, families and communities.”
Dr Nick Phin, Director of Public Health Science, Public Health Scotland said: “Public Health Scotland is committed to evidence-informed policy, and we are confident in the validity of the robust research published today. The evidence in our report is consistent with earlier research on minimum pricing elsewhere.
“Public Health Scotland is confident that MUP is an effective mechanism to reduce alcohol-related harm in Scotland and we support the continuation of MUP beyond April 2024.”
Drugs and Alcohol Policy Minister Elena Whitham has welcomed research from Public Health Scotland which concludes that Minimum Unit Pricing (MUP) has saved lives, reduced hospital admissions and had a ‘positive impact’ on health.
In their final report of a series, researchers said that ‘robust, independent evaluation’ and the best-available, wide-ranging evidence drawing on 40 independent research publications, showed that MUP has been effective in its main goal of reducing alcohol harm with the reduction in deaths and hospital admissions specific to the timing of MUP implementation.
This follows a study published in March by PHS and University of Glasgow showing MUP reduced alcohol consumption by 3%, deaths directly caused by alcohol consumption by 13.4% and hospital admissions by 4.1%. compared to what would have happened if MUP had not been in place.
Ms Whitham said: ““We’re determined to do all we can to reduce alcohol-related harm and, as this research demonstrates, our world-leading policy is saving lives, reducing alcohol harms and hospital admissions. Just one life lost to alcohol-related harm is one too many and my sympathy goes to all those who have lost a loved one.
“MUP has also contributed to reducing health inequalities. The study found the largest reductions in deaths and hospital admissions wholly attributable to alcohol consumption were seen in men and those living in the 40% most deprived areas.
“We know that additional support is needed for some groups, including those dealing with alcohol dependence and issues such as homelessness. That’s why, alongside MUP, last year £106.8 million was made available to Alcohol and Drugs Partnerships to support local and national initiatives. We will now carefully consider this research as part of ongoing work on reviewing MUP.”
Report estimates the policy has saved hundreds of lives
Today, Public Health Scotland (PHS) and The Lancet publish new evidence showing the impact of alcohol minimum unit pricing (MUP) on deaths and hospital admissions attributable to alcohol consumption. The report has been welcomed by the Scottish Government.
Carried out in collaboration with the University of Glasgow, the study evaluated the impact of MUP on alcohol health harms, over the first two-and-half years of the policy.
The study estimated a 13.4% reduction in deaths, and a 4.1% reduction in hospital admissions, wholly attributable to alcohol consumption following the implementation of MUP. The study also found that MUP reduced deaths and hospital admissions where alcohol consumption may be one of a range of causative factors. The findings cover the period from MUP implementation up to the end of 2020.
This latest report builds on previous work that estimated alcohol sales reduced by 3% in the three years following the implementation of MUP.
Dr Grant Wyper, Public Health Intelligence Adviser at PHS, said:“Our study estimates that, following more than two and a half years of implementation, around 150 deaths, and around 400 hospital admissions, wholly attributable to alcohol consumption, were averted each year due to MUP.
“The greatest reductions were seen for chronic alcohol health harms, in particular alcoholic liver disease, which were slightly offset with less certain evidence of increases in acute alcohol health harms.
“The findings highlight that the largest reductions were found for males, and for those living in the 40% most deprived areas, groups which are known to experience disproportionally high levels of alcohol health harms in Scotland.
“We know that those living in the most socioeconomically deprived areas in Scotland experience alcohol-specific death rates more than five times higher compared to those living in the least deprived areas.
“The results published today are therefore very encouraging in addressing this inequality, and the overall scale of preventable harm which affects far too many people.”
Prof Daniel Mackay, Professor of Public Health Informatics at the School of Health and Wellbeing, University of Glasgow, said:“The methods we’ve used in this study allow us to be confident that the reduction in alcohol health harms we’ve shown is due to the introduction of MUP, rather than some other factor.
“This was important as the COVID-19 pandemic occurred towards the end of our study period and may have had an impact on alcohol-related health harms that was unrelated to MUP. Our main findings for the whole study period were consistent with findings from an additional analysis that focused on the pre-pandemic period only.
“In fact, we tested our main finding across a range of different scenarios and found the results to be largely consistent with our main finding, strengthening our conclusion that MUP has been effective at reducing the harm to health caused by alcohol.”
Prof Jim Lewsey, Professor of Medical Statistics also at the School of Health and Wellbeing, University of Glasgow, added:“Our approach compared what happened to alcohol health harms in Scotland with its neighbouring country, England, where MUP was not introduced.
“The methods we have used and the consistency of our findings with what was anticipated before MUP was introduced, allow us to be confident that the reduction in alcohol health harms is because of the MUP intervention.”
The MUP Evaluation Portfolio comprises of a number of research studies that are being undertaken to assess the impact of MUP across a range of outcomes, all of which have now been concluded. A report bringing together all the evaluation findings will be published in June 2023.
Research which estimates 156 deaths were averted each year following the implementation of Minimum Unit Pricing (MUP) has been welcomed by the Public Health Minister Maree Todd.
A Public Health Scotland and University of Glasgow study indicates a 13.4% reduction in deaths, and a 4.1% reduction in hospital admissions wholly attributable to alcohol consumption in the first two and a half years after MUP was introduced in May 2018. The report also concludes the policy had reduced deaths and hospital admissions where alcohol consumption may have been a factor.
Researchers say they are confident there is a link between the introduction of MUP and the reduction in alcohol health harms. They also noted there had been significant reductions in deaths in areas of deprivation, suggesting MUP has helped reduce inequalities in alcohol-attributable deaths in Scotland.
Ms Todd said: “I am very pleased with these findings which point to more than 150 lives a year being saved and 411 fewer hospital admissions, further underlining the value of our world-leading Minimum Unit Pricing policy which has helped reduce alcohol sales to their lowest on record.
“We’re determined to do all we can to reduce alcohol-related harm which is one of the most pressing public health challenges that we face in Scotland.
“Minimum Unit Pricing continues to achieve its aim – cutting overall sales, particularly cheap high-strength alcohol, which is often drunk by people drinking at harmful levels.
“It’s also encouraging to see that the research has highlighted that the policy is having an effect in Scotland’s most deprived areas – which experience higher death rates and levels of harms from problem alcohol.”
The study – published by PHS and the Lancet – focused on the first two-and-half years of the policy. It follows a previous report which estimated that alcohol sales had dropped by 3% after MUP. A report bringing together all the evaluation findings on MUP will be published in June this year.
One in seven (17%) UK adults – estimated as 8.8 million people – plan to go alcohol-free for 31 days in January, with three in 10 looking to cut down generally in 2023
One in four say they have drunk more in 2022 than 2021, while for one in six the cost of living crisis was a reason for the increase in their drinking
Of those planning to go alcohol-free, one in three said they would prefer to take part in Dry January with Alcohol Change UK
Those who take on Dry January using the charity Alcohol Change UK’s free Try Dry app and/or daily motivational emails are twice as likely to have a month totally alcohol-free and experience many more benefits
New research1 published by Alcohol Change UK, the charity behind Dry January®, shows that almost 9 million people in the UK are planning to have a month off drinking in January 2023 – up from an estimated 8 million UK adults last year.
Of those, one in three (33%) said they would prefer to take part in Dry January® with Alcohol Change UK, rather than trying to go alcohol-free in January on their own.
The survey, commissioned by Alcohol Change UK, shows that the cost of living crisis has impacted on drinking habits over the last six months. One in six (16%) people who drink alcohol said this had led to them drinking more to cope with worries around the crisis, and one in seven (14%) have prioritised purchasing alcohol over essential items, such as groceries.
For one in three young adults who drink (36%), anxiety after drinking has also been a factor in them deciding to reduce their alcohol consumption.
Hangxiety – a term used to describe the experience of feeling anxious the day after drinking – appears more prevalent amongst drinkers aged 34 and under, with two in five (40%) experiencing it regularly, compared to a tenth (12%) of those aged 35 and over. For those aged 18-34, over a third (36%) said it was a contributing factor in their decision to reduce their drinking.
Over the course of a typical week, British drinkers, on average, drink 13.7 units of alcohol. However, one in three (30%) drinkers typically drink more than the 14 units a week maximum recommended by the UK’s Chief Medical Officers, with twice as many men doing so compared to women (39% versus 22%).
Three in 10 (30%) drinkers said they would like to reduce how much they drink in 2023 (compared to 25% a year ago). Across all drinkers, half claim to already have taken measures to manage their drinking. The most common being having alcohol-free days (25%), drinking less on occasions where they are drinking alcohol (16%), having alcohol-free weeks or months (15%), or an alcohol-free night out (10%).
January 2023 marks the 10th anniversary since the launch of Dry January. Dry January® offers the perfect opportunity to manage your drinking for the longer term and a chance to get some amazing benefits along the way.
Research shows that those who do Dry January® with Alcohol Change UK double their chances of success, and have more energy, improved concentration, boosted mood, save money and so much more. A month off alcohol also leads to lower blood pressure, cholesterol and diabetes risk, as well as lower cancer-related proteins in the blood.
Over the past 10 years, Dry January® has continued to grow in popularity with record numbers of drinkers signing up to take part both in the UK and elsewhere.
First launched in 2013, Dry January® was the brainchild of Emily Robinson from Alcohol Change UK (formerly known as Alcohol Concern).
Speaking about its launch, Emily Robinson, now CEO of London Sport, said: “The idea of the Dry January® campaign first came to me after I decided to sign up for my first half-marathon.
“I wanted to be fitter and healthier, and I knew that alcohol makes it harder to get up every day and train. So I decided, just for one month, to give up alcohol in January.
“The mental and physical results were amazing. I slept better, had more energy, lost weight, and saved money.
“I also found that friends and colleagues were completely fascinated by my experiment, and more and more people wanted to speak to me about it. So, when I joined Alcohol Change UK (formerly Alcohol Concern) in 2012, I shared the idea with colleagues asking everyone to join in with taking a month off booze in January.
“Ten years on, it’s wonderful to see how Dry January® has become the huge phenomenon it is today. I’m incredibly proud of the campaign and would encourage anyone who’s interested in feeling happier and healthier to give it a try.”
Dry January® officially launched in January 2013. For that first year, 4,000 people signed up to take part. Since then, Dry January® has grown in popularity with over 130,000 people signing up to take part with Alcohol Change UK in 2022.
Evidence shows that Dry January® is an effective and lasting way to cut down. Research by the University of Sussex2 published in 2020 found that those signing up to take part in Dry January® using Alcohol Change UK’s free Try Dry app and/or coaching emails are twice as likely to have a completely alcohol-free month, compared to those who try to avoid alcohol on their own in January, and have significantly improved wellbeing and healthier drinking six months later.
Ailar Hashemzadeh, Director of Research and Public Affairs at Alcohol Change UK, said: “Over the past few years, things have been incredibly tough for so many people and the cost of living crisis is making things even tougher. This has led to more and more of us finding our drinking creeping up, particularly for those of us who were drinking more heavily to start with.
“Since its launch 10 years ago, Dry January® has provided a brilliant opportunity for hundreds of thousands of people to take a break from drinking and have a total reset.
“It helps you break habits you’ve fallen into and make long-term changes for the better. It can help to relieve anxiety and helps you remember that you don’t need alcohol to have fun, relax, celebrate, unwind or anything else. It puts you back in control of your drinking.
“If you’d like to reset your relationship with alcohol, give Dry January® a try by downloading the free Try Dry® app or sign up at dryjanuary.org.uk. It could be the spark you need for a happier and healthier 2023.”
Those taking part in Dry January® get access to all of the free tools and resources from Alcohol Change UK, from its Try Dry app to its daily motivational emails.
We’d encourage anyone who’s interested in resetting their relationship with alcohol to download the free Try Dry® app. You can use it year-round to check your units, calories and money saved, and earn badges as you go.
Alcohol Change UK is proud to be partnering with Lyre’s, Mocktails and Lucky Saint for Dry January 2023.
How to take part in Dry January®
Download the free Try Dry® app via the App Store or Google Play. Via Try Dry® you will be able to receive optional daily coaching emails. Alternatively, you can sign up for just the email coaching programme at dryjanuary.org.uk.
Try Dry® allows people to track their units, calories and money saved not drinking, plus set personalised goals and earn badges year-round. People who take part in Dry January®, whether online or via Try Dry®, are twice as likely to spend the whole the month alcohol-free, despite being heavier drinkers to start with (de Visser and Nicholls, 2020).
Minister welcomes research which concludes measure has cut sales
Minimum Unit Pricing (MUP) “is achieving one of its key aims” according to Ministers after a new report concluded that it has been effective in cutting alcohol consumption.
Looking at the first three years since introduction, new research by Public Health Scotland and Glasgow University has concluded that the policy is reducing overall sales.
The level of minimum unit pricing is currently under review and a consultation on restrictions on the marketing of alcohol to help drive down hazardous consumption is also underway.
Public Health Minister Maree Todd said: “I welcome this report which shows that minimum unit pricing has been effective in creating a 3% net reduction in total alcohol sales in the first three years of implementation.
“This important conclusion takes account of other factors such as the impact of the pandemic on alcohol sales, seasonal variations, existing trends, household income and comparison with England and Wales where MUP was not in place.
“Minimum unit pricing is achieving what it set out to do – a reduction in sales overall with a focus on the cheap high-strength alcohol, which is often drunk by people drinking at harmful levels. Further studies on MUP, including a final evaluation report, which is due next year, will examine how MUP has impacted on alcohol harms.
“Our focus is not only on MUP – last week, we launched a consultation on restrictions on the marketing of alcohol to help drive down hazardous consumption, and we are reviewing Scotland’s Alcohol Brief Interventions Programme which aims to motivate people to cut down on drinking.”
Public Health Scotland (PHS) published a report last week which evaluates the price and range of alcohol products in the Scottish off-trade sector in the 12 months following the implementation of Minimum Unit Pricing of alcohol (MUP).
The research shows that the average price of alcoholic drinks in the off-trade increased in Scotland to a greater extent than was seen in England and Wales over the same period. The increase in average prices during the study period was also greater than the rises seen between the two years in Scotland prior to MUP.
Before the implementation of MUP, supermarkets tended to have lower alcohol pricing than convenience stores. In the first 12 months after the introduction of MUP, prices in supermarkets increased more than those in convenience stores, meaning that both had a similar pricing level.
The greatest increases in price were seen in the types of alcoholic drinks that were priced the lowest relative to their alcohol by volume (ABV) prior to MUP, such as some ciders, perries and supermarket own-brand spirits – all of which tended to be priced below £0.50 per unit prior to MUP being implemented.
The products that increased the least in average price, such as some ready-to-drink beverages, or those that decreased in price, such as some fortified wines in convenience stores, appeared most likely to see increased sales.
Changes were seen in sales across different container sizes, including reductions in the amount sold in larger single-item containers, especially for some ciders and own-brand spirits in containers of 1 litre and over. The amount of beer and cider sold in the largest multipacks also declined, while sales in smaller multipacks increased.
Dr Karl Ferguson, Public Health Intelligence Adviser at Public Health Scotland, said: “In the first 12 months after MUP was implemented, we found that, especially for products that were priced below £0.50 per unit of alcohol prior to MUP, prices went up, the amount sold in larger container sizes went down, and sales also declined.
“We also found that, because of the price increase, even in instances where the volume of sales went down, the value (£) of sales remained fairly constant or increased.”
Most data (price outcomes, container size, multipacks, volume and value sales) were derived from weekly off-trade electronic point of sale data covering May 2016 to April 2019, obtained from market research specialist NielsenIQ.
Alcohol companies could face tighter restrictions on advertising in order to protect society’s most vulnerable, under new proposals set out yesterday.
The public’s views are being sought on plans to restrict adverts for alcohol at sporting events, on buses, and online and elsewhere – to reduce the appeal of alcohol and improve the nation’s health.
Proposals have been informed by the Children’s Parliament and the Young Scot Health Panel, delivering on the Government’s commitment to ensure that children and young people’s views are heard.
This is the latest step in efforts to reduce harmful drinking and alcohol-related harms in Scotland and follows the successful introduction of Minimum Unit Pricing, which has already reduced purchases of cheaper, more potent alcoholic drinks.
The public consultation is in line with the World Health Organisation’s (WHO) recommended approach to comprehensively restrict exposure to alcohol marketing.
Public Health Minister, Maree Todd, said: “There is clear evidence that adverts which glamorise drinking can encourage young people to drink alcohol and have a detrimental impact on those in recovery from problem alcohol use.
“This consultation is an important step in doing that, and I am extremely grateful for the young voices who have helped us get this far.”
“We are making progress already – with our minimum unit pricing reducing alcohol sales in the off-trade – but with 1,245 alcohol related deaths last year we know that more needs to be done if we are to tackle Scotland’s problematic relationship with alcohol.”
Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK
Healthy Heart Tip: Cholesterol – Don’t Let it Scare you
Cholesterol is a fatty substance found in our blood. There are two main types, LDL, sometimes termed ‘bad cholesterol’, and HDL, sometimes termed ‘good cholesterol’.
We need some of both types to be healthy, but an incorrect balance can be harmful. Being told we have high cholesterol can be scary and leave us worried.
This Halloween we encourage you to become informed and take positive action to restore a healthy cholesterol balance, and to reduce the fear that goes hand in hand with a diagnosis:
Increase fibre intake
Fibre is a type of carbohydrate that comes from plants, and research tells us that those people who have more fibre in their diet have lower cholesterol.
Aim to eat fibre from a variety of different sources such as fruits, vegetables, wholegrain, nuts, seeds and pulses (lentils and beans).
Pumpkins are a great source of fibre, when you are carving your pumpkins this week why not use the flesh to make a fibre-rich pumpkin soup.
Exercise more
We should be aiming for at least 150 minutes of exercise per week.
Aerobic exercise such as running or cycling can help increase the levels of ‘good cholesterol’ in our blood.
Aiming for 30 minutes moderate physical activity, five times per week will help restore a healthy cholesterol balance, among many other health benefits.
Limit alcohol consumption
Alcohol can raise the levels of cholesterol in our blood. Cutting back on how much we consume can improve the health of our liver, meaning we can better remove bad cholesterol from our blood.
The good news is there are many alcohol-free alternatives available in the supermarkets and in pubs nowadays.
It is recommended that we limit our alcohol consumption to 14 units per week (about six pints of average strength beer or about five 250ml glasses of wine).
· Historic city centre hotel partners with sleep specialist Donna Fairley to create a recipe for the ideal winter’s night sleep as the UK prepares for clocks to change
· InterContinental Edinburgh The George has also worked with independent Scottish perfume house, Jorum Studio, to create a new bespoke scent – featuring Scottish botanicals of lavender and gorse – to help guests drift off
· Guests will also have access to in-room yoga sessions from Hot Yoga Edinburgh, to relax the mind and body
· The room add-on service is bookable from 30 October when clocks change to Greenwich Mean Time for winter
Travellers to Edinburgh will have even sweeter dreams from October at InterContinental Edinburgh The George, as the luxury hotel launches A Moment of Tranquillity aimed at helping guests to unwind and get a great night’s sleep in time for the season changing.
The historic city centre hotel has worked with a selection of local partners to develop the ultimate relaxation package, which will launch on 30th October to coincide with the clocks changing.
Partnering with behavioural sleep expert Donna Fairley, a Cognitive Behavioural Therapist for Insomnia from Sleep Consultancy Ltd in Edinburgh, the hotel has gathered expert tips on counteracting issues that the changing seasons can bring to slumber, to create the new room add-on package.
InterContinental Edinburgh The George has also worked with Scottish perfume house Jorum Studio to develop a signature scent, which will be spritzed during a luxury turndown service.
Jorum was established in 2010 by Euan McCall as one of Scotland’s first fragrance houses. In 2019, Euan launched Jorum Studio with his partner, Chloe Mullen, and the pair have been building a new, world-class perfume making industry in Scotland from their base in Edinburgh’s charming Stockbridge. Jorum crafts everything in-house, creating innovative and eclectic fragrances with the highest quality materials.
The new sleep-inducing room spray is named after the winter Celtic Goddess Cailleach, and encapsulates the soothing scents of chamomile, jasmine, ylang ylang, lavender and raspberry. The luxurious soft musk-based fragrance also features gorse, in a nod to the Scottish landscape that has inspired much of the interiors of the luxury property.
Meanwhile, to help guest clear their minds before sleep, yoga studio, Hot Yoga Edinburgh, has provided a bespoke aromatherapy yoga class and morning wake-up routine, available for guests to view in room.
Instructor Allison Harrison will guide guests through a restorative series of gentle seated and standing positions to help clear the mind, relax the body and reduce stress levels.
Michael Martin, General Manager at InterContinental Edinburgh The George, comments: “We know that whether you are travelling for work or play, sleeping well can help you to have a far more successful and enjoyable trip.
“Our specially curated Moment of Tranquillity package will help guests relax and enable them to have the dream stay in any of our splendid rooms.
“Everyone wants to get the most from exploring beautiful, historic city destinations like Edinburgh and our new offering will allow guests to wake up refreshed after a peaceful night sleep, ready for the day ahead.”
Behavioural sleep specialist, Donna Fairley, comments: “Autumn is a wonderful time for long nights, curling up with cosy blankets and relaxing by the fire. Getting a good night’s sleep in winter should seem like no problem.
“However, for some people, winter can wreak havoc on sleep quality and quantity, particularly when we set our clocks back one hour for daylight saving time. If you’re busy and travelling, perhaps even more so.
“During the first few days after setting the clocks back, you will also notice that it’s bright outside in the mornings and becomes dark at an earlier time each evening. If you’re one of those people who finds that these colder, shorter months mean more tossing and turning at night it may be because fewer hours of daylight in the winter can have a big impact on your sleep-wake cycle.
“There is no single fix for everyone but there are great sleep hygiene tips available. These scientifically validated tips have been included in ‘A Moment of Tranquillity’ to help visitors get the best night’s sleep possible in the luxury surroundings of InterContinental Edinburgh The George.”
Donna’s top tips and strategies for practicing good sleep hygiene:
1. Establish a consistent routine, try and keep a regular bed and wake time, including at the weekend, as this can help prepare you for time changes.
2. Get sunlight exposure as soon as you get up. Get outdoors in the morning, soon after the sun comes up. If that’s not possible, try to at least sit by a window during the first few hours of daylight.
3. Caffeine should be consumed in the morning as it can enhance performance. Caffeine consumed within six hours of bedtime can disrupt your sleep cycle. Avoid alcohol close to bedtime. Alcohol has a sedative effect and will make you fall asleep quickly, but it has been linked to poor sleep quality and duration.
4. In the evening, dim lighting is important. The bedroom should be as dark as possible with black-out blinds and lined curtains. When you are ready to sleep, the room should be so dark you cannot see your hand.
5. The bedroom should not be too hot; the ideal temperature is around 18 degrees Celsius. A drop in room temperature should start around two hours before you go to sleep, coinciding with the release of the sleep hormone melatonin.
6. If you tend to be a worrier, factor constructive ‘worry time’ into the early evening but not too close to bedtime. Try to think about what went well that day. Have a to-do list for outstanding tasks for the following day, so that when you waken during the night, you can reassure yourself that everything is in hand. Let it go!
7. Relaxing scents and fragrances can help you unwind.
8. Have a hot bath or shower two hours before bed, using scented oils to help you unwind. This will not only help you to relax but will initially raise your body temperature which will then fall and thereby optimise the natural effects of melatonin.
9. Practice stretching before bed. Yoga has been proven to initiate and allow for a deeper, more relaxing sleep.
10.With its soothing and mildly sedative effect, chamomile tea prior to bedtime can help with sleep.
InterContinental Edinburgh The George is perfectly nestled in Edinburgh’s old town. Each of its rooms and suites sit above the city bustle with a colour palette matching the Scottish landscape of Highland glens to forest ferns and mountain heathers.
Luxury interiors with homely design touches including throws, bathrobes and black-out curtains, make it the ideal spot for a restful night this winter.
A Moment of Tranquillity is a pre-bookable luxury turndown service, using the bespoke Jorum scents and includes access to Hot Yoga Edinburgh’s evening and morning classes, Byredo bath products, and warm chamomile tea served just before bedtime to help guests fully relax.
Building on the advice from sleep expert, Donna, the hotel’s housekeeping team will pre-set the room temperature to 18 degrees for guest arrival, to help them unwind from the moment the step inside the hotel. Guests can also dd a gentle morning wake-up call.
Guests booking Moment of Tranquillity are being offered an exclusive 20% discount at Jorum Studio, to explore the perfumery during their stay, and find their ideal winter scent.
A Double Classic Room starts from £170. To arrange Moment of Tranquillity on a visit to InterContinental Edinburgh The George, email edinburghthegeorge@ihg.com.
Fitness fanatics are being offered expert advice on how to remain committed to their workout regime this summer whilst drinking socially.
With the release of a new hangover pill in the UK – claiming to be the first of its kind to break down alcohol in the body – there are slowly becoming more and more ways to stay fit and healthy whilst consuming alcohol, but these remedies can be quite an expense.
The fitness experts at BreakingMuscle.com have given their top tips for maintaining fitness goals whilst drinking alcohol by making smart, simple changes.
Every fitness journey, whether it’s increased muscle mass, fat loss or a sustained healthy lifestyle, requires a level of dedication and perseverance.
That’s why it can be difficult to see alcohol consumption as part of a fitness regime due to its side effects, however, drinking socially is certainly achievable without sabotaging personal health goals.
With a bit of forward planning and a few simple hacks, having a good time and staying in shape can go together hand in hand.
A spokesperson for BreakingMuscle.com said: “For those looking to enjoy a drink in the hot weather with friends whilst maintaining the body they desire, it can feel like an impossible task.
“However this is not the case, with a few smarter choices we can limit the effects of hangovers, control calories and plan workouts that fit around social events.
“Of course, there are some types of alcohol that have a higher caloric value than others. But it doesn’t have to be a chore to make drinking fit in with a healthy lifestyle. Staying on track with fitness goals does have its importance, but enjoying time with friends and family shouldn’t have to be sacrificed because of this.”
Staying hydrated throughout the night is just as important as staying hydrated during a workout. Keeping water intake up whilst drinking can help to prevent any negative side effects the next day. Try drinking a glass of water for every alcoholic drink, if this isn’t possible ensure to drink plenty of water before heading off to bed.
Take a day off
It can be tempting to get straight back into the gym the day after a few drinks but this isn’t always the best idea. It’s more than okay to have a day off and relax, trying to smash a workout whilst not feeling a hundred percent can actually do more harm than good.
Fill up on macros
Unfortunately, alcoholic drinks aren’t known for the vitamins and minerals they provide, they actually deplete the body’s supply. In the hours pre and post drinking, try to eat fruits and veg that are rich in macronutrients. Smoothies, nuts and bananas are just a few examples of quick foods that are rich in vitamins and minerals to fit in before or after a night out.
Choose wisely
It may feel as though alcoholic beverages have no calories in them but many drinks can be very deceiving. Be wary of cocktails and mixed drinks as they will contain a higher number of calories than beer and wines.
Light over dark
When choosing a tipple, try picking light spirits like gin or vodka over whiskey and spiced rum. This is because darker spirits contain toxic compounds that can contribute to a nastier hangover.
Set a limit
It can be easy to overindulge when out socialising with friends. However, for those who may find it difficult to get back on track after a heavy night out, setting a limit can help provide clarity moving forward in the gym. Setting higher limits should not induce guilt, but should be used to inform healthy amendments to that week’s training routine.
Steer clear of sugar
Where possible try and swap sugary mixers and cocktails for diet or sugar-free alternatives. For example, try swapping a gin and tonic for a gin and soda water, the taste might not be quite the same but it can make sticking to a calorie goal much easier. Post-drink snack
Kebabs, burgers and pizzas are often the most popular post drinking snack but the calories can start to add up after a few drinks. Preparing food at home after a night out can be a great way to not overspend on calories at the end of the night.
