Heart-healthy diet tips

Heart Research UK Healthy Heart Tip, written and read by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Heart healthy diet

Over seven million people in the UK are living with heart or circulatory disease. By eating a healthy diet, getting plenty of physical activity, avoiding smoking and excessive alcohol consumption, you can reduce your risk of heart disease.

A healthy diet can improve your blood pressure and cholesterol as well as helping you to manage your weight. Heart Research UK have some tips to help you reduce your risk of heart disease by improving your diet.

Increase your fibre intake

A diet that is high in fibre can reduce your risk of heart disease. Good sources of fibre include fruit and vegetables, beans and pulses and wholegrain foods, such as granary bread, brown rice and wholemeal pasta. Try choosing a wholegrain breakfast cereal, such as muesli, porridge or bran flakes and add some chopped fruit or berries.

Choose healthier fats and oils

Fats and oils are high in calories and it is important not to consume too much. Different types of fat are present in foods. Saturated and trans fats can increase your cholesterol and your risk of heart disease. It is recommended that saturated and trans fats are swapped for small amounts of monounsaturated and polyunsaturated fats.

Saturated fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples include

  • Fatty meats
  • Hard cheeses
  • Butter
  • Cream
  • Coconut oil

Polyunsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels and providing essential fatty acids.

Examples:

  • Oily fish (e.g. salmon)
  • Walnuts
  • Seeds (e.g. flaxseeds and sesame seeds)

Trans fats

Eating too much can increase your cholesterol and your risk of heart disease.

Examples:

  • Hard margarines
  • Fried food
  • Biscuits and cakes

Monounsaturated fats

Small amounts are recommended for maintaining healthy cholesterol levels.

Examples:

  • Rapeseed oil
  • Olives and olive oil
  • Nuts
  • Avocados

If you eat meat, you could swap fatty meats for fish and lean meats, such as chicken (without skin), as well as cutting away visible fat from fatty meats, such as bacon.

Coconut oil is often promoted as a health food, however, it is high in saturated fat and can increase your cholesterol. If you currently cook with coconut oil, you could try switching to rapeseed oil.

Reduce your salt consumption

Too much salt in your diet can increase your blood pressure and your risk of having a heart attack or stroke. Try swapping snacks that are high in salt, such as crisps and salted nuts, for healthier snacks, such as fruit, carrot sticks and hummus, popcorn and unsalted nuts and seeds.

Read the food labels to identify snacks that are lower in salt. Try to cut back on the amount of salt used in cooking gradually over time and increase the amount of herbs and spices to add more flavour.

Examples of some heart healthy recipes can be found on our website, at heartresearch.org.uk/recipes

NHS Lothian to play key role in COVID-19 vaccine trial

NHS Lothian is set to become involved in a major clinical vaccine trial testing the new Covid-19 vaccine in collaboration with Oxford University and 17 other sites across the UK.

The vaccine study will run at both the Western General Hospital and the Royal Infirmary of Edinburgh.

The aim is to enrol approximately 600 Lothian frontline health and social care workers which will include doctors, nurses, emergency department staff, paramedics, care home nurses, porters and domestics to test a new vaccine.

Screening volunteer health and social care workers is planned to begin from next week.

Dr Tracey Gillies, Medical Director, NHS Lothian, said: “We are pleased to be participating in this unprecedented clinical vaccine trial and I would like to thank everyone for their participation in this vital research.

“Their involvement will be essential in the development of a vaccine and this pioneering and important research allows us the opportunity to contribute to the development of a globally approved vaccine against Covid-19.”

The main focus of the study will be to develop a safe vaccine for use across the population.

As part of that, it will investigate the effectiveness of the vaccine, to pinpoint any side effects and to establish if it induces good immune responses against the virus.

To recruit the large number of participants needed for this trial, multiple clinical research sites across the UK are involved in delivering the study. The collaborative effort, led by the University of Oxford, will see vaccinations taking place throughout May and June.

Health Secretary Jeane Freeman said: “I am delighted that the Universities of Edinburgh and Glasgow along with NHS colleagues are taking part in the human safety trials for the development of a COVID-19 vaccine by Oxford University.

“Scotland has a long established reputation for medical research, and I would like to thank the research community across the country. The pace of work and the commitment of teams across Scotland has been outstanding and is testament to the world-class research infrastructure and expertise we have here.

“Of course, while the prospect of an effective vaccine developed here in the UK is exciting, there is no guarantee of success and we must continue to follow the guidelines set out by the Scottish Government to reduce the spread of COVID-19 and protect our NHS.”

FM reminds Scotland: lockdown restrictions remain in place until Thursday

Statement given by the First Minister Nicola Sturgeon at a media briefing in St Andrew’s House yesterday (Friday 22 May):

Good afternoon. I’m joined today by Iain Livingstone, Chief Constable of Police Scotland and Professor Jason Leitch, our National Clinical Director. I want to start – as I always do – by updating you on some of the key statistics in relation to COVID-19 in Scotland.

As at 9 o’clock this morning, there have been 14,969 positive cases confirmed – which is an increase of 113 from yesterday.

A total of 1,257 patients are in hospital with COVID-19 – 874 of them have been confirmed as having Covid, and 383 who are suspected of having it. That represents a total decrease of 61 from yesterday and that includes a decrease of 35 in the number of confirmed cases.

A total of 50 people last night were in intensive care with either confirmed or suspected COVID-19. That is a decrease of one since yesterday.

I am also able to confirm today that since 5 March, a total of 3,508 patients who had tested positive and been hospitalised with the virus have been able to leave hospital. Which is, of course, very good news.

And unfortunately though I also have to report that in the last 24 hours, 24 deaths have been registered of patients who have been confirmed through a test as having COVID-19 – that takes the total number of deaths in Scotland, under that measurement, to 2,245.

Let me emphasise once again that these numbers are not simply statistics. They represent individuals who are being mourned by friends, family and loved ones. I want to send my deepest and heartfelt condolences to everyone who has suffered a loss to this virus.

I also want to thank – as I always do – our health and care workers for the extraordinary, incredible work that you continue to do each and every day.

There are two items I want to briefly cover today.

The first is about the routemap we published yesterday, on how and when we might ease the current lockdown restrictions, while continuing to suppress the virus which is so, so vital.

As of 10 o’clock this morning, I can tell you, more than 100,000 of you have viewed that document on our website.  My apologies to those who tried to do so yesterday and found that the demand had made the website struggle. I’m glad that so many people have managed to do so and my thanks to you for doing that.

And I would encourage those of you who haven’t yet had the opportunity, to go online and read it – and if you have any views about it you want us to know please feel free to send them to us.

The document set out the different phases in which we will aim to ease lockdown.

The steps it sets out are by necessity gradual and incremental.  And we will monitor them carefully as they do take effect.

And our plans will change if the data, evidence or our knowledge of the virus changes.

Let me stress though that that could include lifting restrictions more quickly than we otherwise think we can do.

I want to stress – and this is a really important point – that none of the changes are yet in place.  During this Bank Holiday weekend – and into next week – the current lockdown restrictions are still in place.

That’s important for me to stress. The one thing that will slow down the lifting of lockdown is us taking our foot off the brake too quickly and allowing the virus to spread rapidly again.

However, on a more optimistic note, as things stand, we intend to enter the first phase of easing restrictions, from next Thursday 28 May – now less than one week away.

By then, I hope we will still be seeing progress against the virus, but also by then we will also be ready to start with our Test, Trace and Isolate programme – Test and Protect we’re calling it – as  you’ve heard me say before, that is a key tool for us in continuing to keep the virus suppressed as we start gradually easing these restrictions.

As I said yesterday, not all of the Phase 1 measures will necessarily be introduced immediately next Thursday  – though I hope most will be. But we’ll have to make a judgement at the time.

But I want to reiterate some of the changes that I hope we will see from next week so that you know what you’re able to look forward to.

As the document sets out, more outdoor activity will be permitted. There is a strong emphasis in the first phase on outdoor activity because one of the things we are learning about this virus is that the risks of transmission outdoors, although not zero, absolutely not zero, are nevertheless lower than the risks of transmission indoors.

So You will be able in this first phase to sit or sunbathe in parks and open areas.  And as long as you stay two metres apart, you will be able to meet outside, with people from another household, including in private gardens.

Let me be clear because I know it is a question that has been asked, that doesn’t limit you to seeing just one specific household during this phase – you can see different households, but we are asking you only to meet one at a time.

We’re also not intending to put a five mile limit on the distance you can travel to, for example, sit with your parents in their garden.

But we are asking you to use judgement. And increasingly as we come out of lockdown, I’m going to be relying more and more on you to exercise the good judgement that I know you will.

If, for example you travel a long distance to see a relative outside, you’ll be more likely to go inside the house to use the bathroom, for example.

And we don’t want you to go inside others’ houses in this phase because if you are infectious, maybe without knowing it, you risk leaving the virus on surfaces inside the house and that would pose a risk to other people, particularly if you’re visiting elderly relatives – that is a risk we don’t want you to take.

So please use your judgement and have uppermost in your mind the need to protect those you care about – even if that might mean staying apart from them for just a little a bit longer.

As well as those changes, some non-contact outdoor leisure activities will be allowed to restart from the end of next week – such as golf, tennis, bowls and fishing – croquet as well, as I was asked about in Parliament – subject to appropriate hygiene and physical distancing.

People will be able to travel – preferably by walking or cycling – to a location near their local community for recreation. But here we are asking you to stay fairly local. Five miles will not be a strict limit but it is a guide. We don’t want, in this phase, people congregating at tourist hot spots – because crowds of people – even if they’re trying to socially distance – brings more risk than we judge is safe to take at this time.

Waste and recycling services will resume, as will many outdoor businesses.

The construction industry will be able to carefully implement the first steps in its restart plan.

Other industries, that might not resume straight away but in the next phase, will be permitted in phase 1 to start to prepare workplaces.

Outdoor retail outlets such as garden centres will be allowed to reopen.

And, very importantly, we will also start, albeit gradually and carefully, to resume NHS services which were paused as a result of the pandemic.

Schools will not reopen until 11 August.  But, during June, teachers will return to prepare for the new term and for a different model of learning. 

Over the summer, an increased number of children will have access to critical childcare.

And we intend to provide, where possible, transition support for children going into primary 1 or moving from primary 7 to secondary school.

Childminders can re-open during phase 1. And over the summer all early years childcare providers will open again subject to necessary health measures.

The routemap provides more detail on these steps – and on each subsequent phase.  It also outlines how they will work alongside our ‘Test and Protect’ approach – which as I said a moment ago, will be vital, in helping to control the virus.

In the days ahead we will publish more detailed advice and information for you the public, as well as guidance covering key sectors of our economy, travel and transport. That’s a really important part of preparing for the move to phase 1. So that there is as much clarity as possible about what we are saying and what we are asking you not to do at this stage.

However, I want to emphasise a key point.  None of the changes I’ve talked about today, are yet in place.  We can only begin to implement them if we continue to suppress this virus. And that’s why – for the moment – the current lockdown restrictions remain in place.

That brings me to the final item I want to cover.  It’s about our support for people, in dealing with the lockdown.  And it has particular relevance, as we mark the end of mental health awareness week.

We know this crisis is causing increased anxiety and stress for probably everybody in the population.  We also know that – because of the lockdown – many people are cut off from their usual support networks – be that family, friends, or the wider community. That problem is – of course – particularly acute for those of you who are isolating or shielding.

The Scottish Government has been trying to take action throughout this, to address this issue.  Today, I can tell you that – since the lockdown began – we have provided more than £8 million to projects aimed at tackling social isolation.

That money comes from our Wellbeing Fund.  And it is now supporting around 350 projects, in every part of the country.

The services they are providing include phone calls for older people who are self-isolating; food parcels and special packs for families; help with digital technology for those who need it; and respite care for parents of children with additional support needs.

So I want to take the opportunity today to say a heartfelt thank you to everyone working across the third sector organisations and volunteers who are involved in providing these services. Your willingness to help others – at what will also be a difficult time for you, as well as for others – is hugely appreciated.

And I want to stress one of the key messages of mental health awareness week is that it’s okay not to feel okay – and that help is available if you need it.

I would encourage any of you to look for help if you do feel you need it

The Clear Your Head website – clearyourhead.scot – brings together all of the different information about support that is available.

I want to close today by just emphasising the point I’ve made a couple of times already, that for the time being, the current lockdown restrictions remain in place.

The Chief Constable will say a few words in a moment, for now I just want to reiterate – once again – what those restrictions are.

Except for essential purposes – exercise, going to essential work that can’t be done at home, or getting food or medicine you should stay at home.

You can now exercise more than once a day – but please stay more than 2 metres from other people. And don’t yet meet up with people from other households.

Please wear a face covering if you are in an enclosed space like a shop or on public transport. And you should wash your hands thoroughly and regularly.

Finally, if you have symptoms, or someone else in your household has symptoms of COVID-19, isolate completely.

I know how hard these restrictions are.  And I know that hearing me talk about easing them as we head into a bank holiday weekend, will make all of this seem even tougher.

But we need to stick with it for a few more days.  And if we do, I really hope that this time next week when I’m standing here telling you all to have I nice weekend, I’ll also be telling you to enjoy, for the first time in a long while, seeing some family or friends over the weekend – as long as you do it outdoors and remember to stay physically distanced.

Everybody’s been magnificent so far, please stick with it for a few more days and we can take that first step on the road back to some kind of normality.

Thank you all very much for your co-operation and I’ll now hand over to the chief constable to say a few words before handing over to Professor Leitch.

The routemap has been welcomed by SNP MSP for Edinburgh Pentlands, Gordon MacDonald. He said: “We all know that we can’t live this way forever and we all want to get back some sense of normality. 

“While we need to move carefully and gradually, the route map laid out today by the First Minister clearly sets out the steps that will take us there. 

“Too many people in Edinburgh and across Scotland have lost their lives to this disease and we can’t risk another peak – so we must move in line with our own circumstances. 

“We will get through this by working together by sticking to the advice to suppress the virus further and get back a way of life that is as close to normal as possible.”

Emergency funds reaching Scotland’s culture sector

Emergency funds designed to support people working in Scotland’s who are experiencing immediate financial difficulty as a result of COVID-19  are now  reaching those most in need. 

Information published today by Creative Scotland, reveals that 865 people have now received one off grants of between £500-£2,500, in the first phase of the Creative Scotland Arts and Creative Bridging Bursary programme.

A combination of existing funding from The National Lottery and Scottish Government, over £1.5million has been distributed to date to freelance artists and creative practitioners based in each of Scotland’s local authority areas.

Cabinet Secretary Fiona Hyslop said: “This is a deeply worrying time for Scotland’s world-renowned culture sector, which has been particularly affected by the coronavirus pandemic. Many artists, performers and freelancers have seen an immediate shutdown of work, resulting in a dramatic loss of income, with many facing real hardship. 

“We want to do all we can to help and, working quickly with Creative Scotland, we have repurposed grant money and built packages of focused support for those who need it most. More than 850 individual freelancers and artists who have lost income due to COVID-19 will now receive a vital lifeline from the Bridging Bursary Fund to help them through this extremely difficult time.

“Culture is central to who we are. It is one of Scotland’s major strengths and it will continue to play a crucial part in getting us through this crisis as we rebuild our country and look toward the future.”

Iain MunroChief Executive of Creative Scotland commented: “In the midst of the very serious personal and professional impacts being experienced by so many people working across the creative sector, it is encouraging to be able to report today, that these vital funds are reaching so many people so quickly. 

“Nevertheless, while the measures we’ve already undertaken are responding to the initial impact of this crisis, we recognise that they are limited when compared to the significant future challenges faced by our arts screen and creative industries sectors.  Our absolute priority is now about concentrating our efforts to safeguard and protect their longer-term future.”

More detailed information about today’s update on the first phase of the Creative Scotland Arts and Creative Bridging Bursary can be found here.

The Bridging Bursaries Programme is an important part of Creative Scotland’s initial response to the country’s creative community during the COVID-19 outbreak. 

To help alleviate pressure on organisations as much as possible, all existing funding awards, regardless of whether activity is cancelled, reduced or rescheduled, are being honoured. In addition, existing resources have been repurposed to provide £8.5m for individuals and organisations to sustain their creative practice and to develop new work in the coming months.

The Scottish and UK governments are also offering support to those most in need  and information about these alternative sources of funding alongside resources and sector specific support groups and organisations, can be accessed through Creative Scotland’s website.  

Scotland’s Hockey Clubs make the pledge

Despite their inability to play matches, Scotland’s 100 hockey clubs have been invited to sign a Club Pledge to keep the sport connected and vibrant throughout the Covid-19 pandemic.

And so far, in just over one week, over 60 of them have done so, with yet more looking to sign-up in course of the month of May.

The Club Pledge can be found at https://www.scottish-hockey.org.uk/clubs/club-pledge/.

The Club Pledge is intended to bring the hockey community together and connected, while showcasing the good work being done by clubs and to enable other clubs to do the same.

Scotland’s hockey club members are being urged to maintain club togetherness and community to help the sport to thrive.

By making the Club Pledge the clubs will:

  • Hold weekly club/team online (Zoom/Teams/GoTo) meetings at the time their training session would be.
  • Host virtual club social events – online quiz; karaoke; party nights
  • Set club challenges to raise money for charity and good causes – for example run 5k and donate £5.
  • Profile club members who are on the front line – working in the NHS; carers; supermarket workers; refuse workers etc.

Paul Elliott, Communications Manager at Scottish Hockey, said: “Scotland’s hockey club members are missing the bonds and companionship they get from playing and training with their team mates for the game they love.

“This initiative helps clubs and teams maintain those bonds and keep spirits high in preparation for that time when we can all meet up again on the hockey pitch.

“In the meantime we are hoping that all of our affiliated hockey clubs will make the Club Pledge to maintain the great sense of community and togetherness people enjoy through hockey.

“There’s also an amazing amount of fundraising taking place through Club Pledge, so collectively we will hope to establish the amount of funds that have been raised for good causes right across the country.”

Three in four people blind and partially sighted people concerned about getting access to food

Difficulties in social distancing are adding to the stress many blind and partially sighted people are experiencing in getting access to basic shopping, a survey by the charity RNIB has found.

“This first nationwide survey of how people with sight loss are coping during the current lockdown situation suggests it might be impacting particularly severely on them,” James Adams, director of RNIB Scotland, has warned.

“Three in four respondents to our survey reported being very or quite concerned about getting access to food. Uncertainty and confusion over access to shopping and information – compounded by isolation and the barriers to being guided because of social distancing – all add to the stress many people are feeling.

“We are working with supermarkets to ensure those who can’t leave the house, or who can’t see to easily social distance themselves from other shoppers, do have access to basic food supplies.”

People with sight loss can struggle to maintain social distance as they can’t always see other shoppers approaching them, pointed out Mr Adams.

Eighty per cent of people replying to the RNIB survey said that the way they do shopping has changed since lockdown.

Before, 28 per cent said they had done their own shopping. Now, half that proportion do. And while only 18 per cent had previously relied on someone to shop for them, now 49 per cent do. 25 per cent said there was no one in their household who could guide them around a shop.

Shopping online has also proved a problem. 67 per cent of respondents had experienced difficulty finding a supermarket delivery slot, while 26 per cent said they couldn’t access the supermarket booking web-page. RNIB has pressed government and supermarkets to add blind and partially sighted people to the priority delivery list.

The survey has also revealed that the isolation imposed by lockdown has hit blind and partially sighted people particularly hard.

78 per cent said they had less contact with ‘the people who matter to me’; one in five people reported that they now rarely speak to people either over the phone, on video calls or in person since lockdown; while five per cent did not know how to contact many of the people they would normally be in touch with at least once a week.

Accessible information was another worry. One in four respondents had struggled to get written information in a format that they could understand.

“We have urged government and public bodies to ensure that often vital  information is available in formats such as audio and braille,” said Mr Adams.

“While social distancing is an important health measure, the consequences for those who are less able to comply can be difficult, especially if other people wrongly assume they are just being lackadaisical. We need to give more thought to how we ensure people with sight loss don’t end up becoming prisoners of lockdown.

“Our RNIB Helpline is available to help and support all blind and partially sighted people and their families and carers on 0303 123 9999. We want people with sight loss to know they are not alone and that help is available”

Case study – Kirin Saeed from Edinburgh:

One in five respondents to the RNIB survey said they have had to ration food during the current lockdown period:

Kirin Saeed from Edinburgh is registered blind. “I’ve found myself limiting the food I eat as I’m never that sure when my next food delivery will be,” she says. “I have a paid carer who lives some distance away and I’m conscious I don’t want to burden her with too much shopping. Also, as I’m in the black and minority ethnic group and possibly more vulnerable to the coronavirus virus, I need to limit contact with others.

“If I went to a shop myself social distancing would be a massive problem. Touching things to ascertain what they are would, too. Blind people live in a world where touching things is important – but how long does the virus stay on things we touch?

“I don’t think this situation is going to change anytime soon. Everyone’s scrambling through the here and now –  but what about the here and after? There will still be social distancing.

“The hope I have is that shops and supermarkets agree a standardised policy for customers with sight loss, so that we know how to safely get around shops and so do staff. That would be the best way forward for everybody.”

Edinburgh folk urged to stay at home

The City of Edinburgh Council is encouraging residents to protect themselves and everyone around them by continuing to follow the Scottish Government’s advice to stay at home.

Speaking at Parliament yesterday, First Minister Nicola Sturgeon reiterated the ongoing responsibility we all have to stop the spread of the virus by keeping to public health guidance, only leaving home for essential activities and exercise until restrictions change.

Unveiling details of a four-phase ‘route map’ towards managing the country’s lockdown recovery, it was announced that some rules could be relaxed from 28 May but that physical distancing will remain firmly in place. Clear guidance on the steps we should all continue to take to keep safe is available on the Scottish Government website.

Responding to the update, Council Leader Adam McVey said: “Keeping people safe remains our number one priority and that of the whole country. The First Minister has made it clear that progress remains fragile and lockdown restrictions can only ease if we all continue to stick to the rules and play our part in keeping this virus at bay.

“The route to recovery outlined today is a clear and welcome piece of guidance around how we can expect the first careful steps on Scotland’s journey out of lockdown to take place. Further advice from Government has been promised in the coming days and weeks and I would encourage all residents, businesses and services to follow this national guidance. We all still have a responsibility to keep each other safe.”

Depute Leader, Cammy Day, said: “We’re working closely with our schools, our parks staff and waste and recycling centres so that moves are made to further protect our City’s children, residents and workers when rules do change.

“This emergence will need to be gradual and phased, in line with the Government’s route to recovery plans, and our focus will remain protecting lives.

“We’re all looking forward to being able to spend more time outdoors and while these are welcome proposals, the advice at this point in time remains the same. Stay home as far as you can, follow Government guidance and continue to protect lives.”

Public advice is available on the Scottish Government website and information on Council services during the pandemic can be found at our coronavirus webpage.

First Minister sets out first steps on road to recovery

“Moving back to some normality”

In full, First Minister Nicola Sturgeon’s statement to the Scottish Parliament yesterday:

Presiding Officer,

The Scottish Government has just published a route map to take Scotland through and out of the Covid crisis.

It provides information about how and when we might ease the lockdown restrictions, while continuing to suppress the virus. And it provides us with some indication of what our journey to a new normal might look like.

The route map is, for ease of access, high level. But it will be supplemented in the days ahead with detailed advice and information for the public, as well as guidance covering key sectors of our economy, travel and transport.

In publishing this route map, we confront a fundamental issue. The lockdown restrictions have been absolutely necessary to mitigate the massive harm caused by the Covid-19 virus. However the lockdown is creating harms of its own – loneliness and social isolation, deepening inequalities and serious damage to our economy.

None of us want it to last any longer than it has to.

So today we are setting out the phases in which we will aim to ease lockdown and reduce the impact on all of us – individuals, families, communities and businesses.

The steps we will take are by necessity gradual and incremental – and they must also be matched with rigorous, ongoing monitoring of the virus.

There is no completely risk free way of lifting lockdown. But we must mitigate the risks as much as we can. And we must not at any stage act rashly or recklessly.

For all our progress, this virus has not gone away. It continues to pose a significant threat to health. And if we move too quickly or without proper care, it could run out of control again very quickly.

And the danger of a second wave later in the year is very real indeed.

We mustn’t forget any of that.

At every stage, though, the biggest single factor in controlling the virus, will be how well we all continue to observe public health advice.

Continued high compliance with the restrictions that are in place at any time, together with hand washing, cough hygiene and physical distancing will continue to be essential, as will wearing a face covering where appropriate.

And we must understand and accept what a Test, Trace, Isolate system will require of all of us.

Each of us will have an ongoing responsibility to protect ourselves and to protect each other.

I want to do three things in today’s statement. First, give an update on where we are now in our efforts to control the virus.

Second, set out the initial ways in which lockdown restrictions are likely to be eased, from the end of next week.

And, finally, discuss possible future steps – and the approach we will take in deciding which ones to take, and when.

But let me stress now that the nature of what we are dealing with means these proposals cannot be set in stone.

We will conduct formal reviews at least every three weeks to assess if and to what extent we can move from one phase to the next, but we will be constantly alive to when we can go faster, or indeed whether we have gone too far.

It may be that we can’t do everything in a particular phase at the same time. A single phase may span more than one review period. Some measures may be lifted earlier than planned and some later.

And, of course, our plans will change if the data, evidence or indeed our understanding of the virus changes.  We also welcome views on these plans, including, of course, from other parties.

In addition, I would encourage members of the public to read the route map at www.gov.scot and let us know your views. This crisis affects all of us, and how we emerge from it safely matters deeply to all of us.

In setting out where we are now, I will give an update on the daily statistics, before putting the data we now have into a broader context.

In doing that, I want to thank – as I always do – our health and care workers for the extraordinary work they are doing in incredibly testing circumstances.

As at 9 o’clock this morning, there have been 14, 856 positive cases confirmed – that is an increase of 105 from yesterday.

A total of 1,318 patients are in hospital with Covid-19 – 909 of them who have been confirmed as having the virus, and 409 who are suspected of having Covid. That represents a total decrease of 125 from yesterday, including a decrease of 34 in the number of confirmed cases.

A total of 51 people last night were in intensive care with confirmed or suspected Covid 19. That is a decrease of 2 from yesterday.

And unfortunately I also have to report that in the past 24 hours, 37 deaths have been registered of patients who had been confirmed through a test as having the virus – and that takes the total number of deaths in Scotland, under that measurement, to 2,221.

These numbers – together with yesterday’s figures from National Records of Scotland – spell out very starkly the human cost of this virus.

These are not simply statistics – they all represent individuals whose loss is a source of grief to many. And I want to send my deepest condolences to everyone who has lost a loved one to this virus.

However the numbers also make clear, as I indicated yesterday, that our efforts to curb covid-19 have had an impact. Our mid-range estimate for the number of infectious people in Scotland is now 25,000 – however we expect that number to decrease further.

We are now seeing significant and sustained reductions in the number of confirmed Covid patients in hospital. The number of Covid patients in intensive care is now less than a quarter of what it was at its peak.

And yesterday’s National Records of Scotland data showed that Covid deaths have now fallen for three consecutive weeks – last week’s total was just over half the figure that was reported for the last full week of April.

We are also publishing today a paper which sets out the methods we use for calculating the R number – the rate at which the virus is reproducing. We will now publish our up to date estimate of the R number each Thursday.

Our latest estimate is that the R number remains between 0.7 and 1. In March, it was probably above 4.

And it’s worth saying that although these figures do indicate real progress, we cannot and must not be complacent. Progress remains fragile and it would be too easy for the virus to run out of control again.

The total number of Covid deaths – 351 last week alone – is still far too high. And although we estimate that the R number is below 1, the range has not changed this week, and there is still uncertainty about just how far below 1 it is. It may also still be slightly above other parts of the UK.

However we now have some confidence that the R number has been below 1 for more than 3 weeks, and that there has been a reduction in new cases and in the impact of the virus.

In my judgement, therefore, the time is right to move towards a careful relaxation of lockdown restrictions – but, as I will say in a moment, we must do so on a timescale that aligns with our development of test, trace and isolate.

Today’s route map explains the framework we are using for that relaxation – and sets out future steps people can expect to see, and in what order.

It is based firmly on the criteria set by the World Health Organisation, and it takes account of the experiences of other countries.

A key aspect of our strategy – as recommended by the WHO – is the “test, trace, isolate, support” approach, which will operate in Scotland as “Test and Protect”.

We will test anyone who has symptoms consistent with COVID-19 and ask them to isolate.

We will use contact tracing to identify the close contacts of positive cases.

We will ask those close contacts to self-isolate, so that if they do develop the disease, there is less risk that they will pass it on to others.

And we will make sure that support is available to those who need it.

We will also carry out ongoing surveillance and furnish the public with up to date information about transmission rates and significant clusters.

That system of test and protect run by NHS Scotland is already being used on a case by case basis. From the end of this month it will be available, on an expanded basis, in every health board across the country.

That timescale gives us added confidence that we can take the first, careful steps on our journey out of lockdown from next week.

Test and Protect will be a crucial tool in controlling this virus. However, it will be most effective if we continue to suppress the virus, so that the number of infections reduces further.

And that is why our emergence from lockdown must be gradual and phased.

Today’s route map outlines four phases in emerging from the Covid crisis beyond the current lockdown phase, and it covers nine key aspects of our lives – seeing friends and family; travel and getting around; education and childcare; work, business and the economy; shopping and leisure; sport and culture; public gatherings and special occasions; communities and public services; and health and social care.

We are legally required to review the lockdown restrictions every three weeks. The next review date is next Thursday, 28th May.

Providing that we continue to make progress in tackling Covid over the next week and, in particular, see no regression in our progress so far, I can confirm that the government intends to move from lockdown to phase 1 – and thereby lift some restrictions – from 28th May.

As we enter later phases – as and when the evidence allows – more restrictions will be removed. Details of the relevant criteria to be met and restrictions to be eased in each phase are set out in the document.

I’m sure that everyone watching will want to know what changes will be made as we move to phase 1.

But first, a word of caution – not every phase 1 measure will necessarily be introduced immediately on 28th May.

Some may be introduced a few days after that and, depending on the evidence, it is possible that some may have to be postponed – though I very much hope that won’t be the case.

But next week, when we have completed our formal review, we will make clear  exactly what changes we are making and when, and ensure that detailed information is available for the public.

However let me set out some of the likely changes in phase 1.

More outdoor activity will be permitted.

You will be able to sit or sunbathe in parks and open areas, and you will be able to meet people from one other household, although initially in small numbers, while you are outside. This is a change which we hope will benefit everyone, but particularly those without gardens, and people who live on their own.

It is important to stress that different households should remain two metres apart from each other – that is critical in ensuring that this change doesn’t provide the virus with easy routes of transmission.

And because of the much higher risk of indoor transmission, visiting inside each others’ houses will not be permitted in phase 1.

Some non-contact outdoor leisure activities will be allowed to restart – such as golf, tennis, bowls and fishing – subject of course to appropriate hygiene and physical distancing.

In addition, people will be able to travel – preferably by walking or cycling – to a location near their local community for recreation. Although, we are asking people where possible to stay within or close to their own local area.

Waste and recycling services will resume, as will many outdoor businesses, such as agriculture and forestry.

The construction industry will be able to carefully implement steps 1 and 2 of its 6 step restart plan which it has developed with us. However, let me be clear that there must be genuine partnership with trade unions – this can only be done if it is done safely.

Other industries that are expected to resume in phase 2, will be permitted in the first phase to prepare workplaces for the safe return of workers and customers.

We will no longer discourage take-away and drive-through food outlets from reopening, as long as they apply safe physical distancing. Outdoor retail outlets such as garden centres will be allowed to reopen.

However, non-essential indoor shops, and indoor cafes, restaurants and pubs must remain closed in this first phase.

Some key community support services will resume – for example face to face Children’s Hearings will restart, using physical distancing, and people at risk will have more contact with social work and support services.

We are also planning a phased resumption of aspects of the criminal justice system.

And we will carefully and gradually resume NHS services which were paused as a result of this crisis.  I also want to remind people that as of now, you should contact your GP, NHS 24 or 999 if you need to. That message is really important.

These phase 1 measures – most of which have an outdoor focus – are not in place yet, let me stress that and they are dependent on all of us continuing to suppress the virus. They will also be monitored carefully as they do take effect.

However we view them as a proportionate and suitably cautious set of first steps. And I hope they will bring some improvement to people’s wellbeing and quality of life, start to get our economy moving again, and start to steer us safely towards a new normality.

It’s important to stress, though, that while the permitted reasons to be out of your house will increase, the default message during phase one will remain Stay at Home as much as possible.

As we move into subsequent phases, more restrictions will be removed. Details of these later phases – and the criteria we will need to meet – are set out in the document. We will make decisions on when and to what extent we can move to these phases carefully and on the basis of evidence. And we will carry out formal reviews at least every 3 weeks, though I hope we can move more quickly than that if the evidence allows.

Presiding Officer, I want to take a moment now to talk directly to people who are currently shielding – those we have asked to isolate completely for 12 weeks, because we know they are at the greatest risk from this virus.

We know that the isolation imposed by shielding over a long period of time is in itself very difficult and indeed harmful. And so, although we are not changing our advice on shielding yet, I can confirm that we will issue new guidance before the initial period of shielding ends on 18 June.

This will aim to increase your quality of life and your ability to make informed choices, while continuing to protect you as much as possible from the risks the virus poses. I really understand how hard this is for this for you who are shielding, and I want you to know that you are central to our thinking as we move forward, through and out of this crisis.

Presiding Officer, more generally, the route map sets out what phases 2, 3 and 4 will mean for different areas of activity.

It tries to give as definite sense as possible of when, and on what basis, we might be able to see friends and family, on something like a normal basis.

We also set out what the different phases will mean for transport – and I can confirm that we will publish a much more detailed transport transition plan on Tuesday next week.

We also outline the further stages in which businesses might reopen.  Let me stress that we want to move through these stages as quickly as the evidence allows.

Getting the economy moving again really matters to all of us, and therefore we have sought to focus first on industries where people simply cannot work from home.

However, safety and the confidence of employers, employees and customers is essential. And that is why detailed guidance for key sectors of the economy will follow in the days ahead.

Let me stress that we will continue to require for the foreseeable future home working where that is possible – and we will also encourage flexible working, including consideration of four day weeks for example.

We indicate the phases in which service industries might reopen – that is businesses such as restaurants, bars and hairdressers, the latter being a priority, I know, for almost every woman in the country and some men. For restaurants and bars, I think I’ll not go any further there Presiding Officer, for restaurants and bars, opening of outdoor spaces will come earlier than opening of indoor spaces.

The route map also indicates when places of worship might reopen.

And it makes it clear that while our current guidance on funerals – one of the most distressing and heartbreaking rules of the current lockdown – remains unfortunately unchanged for now, we do hope to relax it as we move from phase 1 to phase 2.

Finally Presiding Officer, I know that a key priority for parents, children and young people is education and early years services.

I can confirm that we are planning to allow Universities and colleges to have a phased return next term, with a combination of remote learning, and some limited on-campus learning.

On schools and early learning and childcare, we have published today the report of the Education Recovery Group, which is chaired by the Deputy First Minister and  includes representatives of councils, parent and teacher organisations and trade unions.

Through this approach, we have reached an agreed position that will help us build confidence amongst pupils, parents and teachers about a safe return to formal schooling.

The report can be read in full on the Scottish Government website. I stress that all of its conclusions are subject to health advice, and to appropriate measures on physical distancing, testing and provision of protective equipment, where required, being in place.

But let me summarise now the key points.

Teachers and other school staff will return during June to prepare classrooms for the new term and a different model of learning.

During June and over the summer, an increased number of children will have access to critical childcare – such as has been provided for the children of key workers during lockdown.

And we will provide, where possible, transition support for children going into primary 1 or children moving from primary 7 to secondary school.

From 11 August, all schools will re-open. However, to allow appropriate physical distancing, children will return to a blended model of part time in-school and part time at-home learning.

Childminders can re-open during phase 1 and over the summer all early years childcare providers will re-open, subject to necessary health measures. Capacity will be prioritized for children of key workers, early learning and childcare entitlement and children in need. And the Care Inspectorate will provide further guidance in due course.

Now these arrangements will not represent a complete return to normality by August. But we judge them to be the most sensible and safe approach we can plan for at this stage.

To reflect the fact that children will still be doing part of their learning at home, we are also going to invest a further £30 million to provide laptops for disadvantaged children and young people to enable them to study online.

Presiding Officer, I want at this stage to take a moment to say a huge thank you to parents, carers and teachers who are doing so much to ensure that children continue to learn during this lockdown period.

And I want to send a special message to children and young people themselves – on the off chance that any of you are watching a parliamentary statement – I know how difficult it has been for you not to be at school and with your friends, but you have been magnificent during this lockdown period – and from the bottom of my heart thank you to every single one of you.

Presiding Officer, to conclude as I have briefly summarized and I know all members will take time to study this document in full, this route map tries to sketch out as much detail as we can provide at this stage, how and in what stages, we might move back to some normality as we continue to live with this virus, as we are going to have to do for quite some time to come.

It does not yet set definite dates for all phases, because it cannot do so, we know that this virus is and will remain unpredictable.

And of course to a great extent, the timing of these changes, the timing of moving from one phase to another will depends on all of us – it will depend on our continued ability to suppress the virus even as we move out of lockdown.

Our emergence from lockdown will be faster or slower, depending on the continued success that we have in suppressing the virus.

It’s also worth saying I think that in the weeks ahead, our messages will inevitably have to become more  nuanced and more complex, as we try to strike a very difficult balance protecting public health and also allowing more personal choice.

Straightforward, strict rules will gradually be replaced by the need for all of us to exercise judgment and responsibility.

However some key advice – for example on isolating if you have symptoms of Covid,  strict physical distancing, washing your hands and face coverings – will remain the same throughout.

We must continue, all of us, to recognise that every decision we take as individuals, has an impact on others and on our collective wellbeing.

That sense of collective responsibility has been so appreciated by me and I know by all of us throughout this lockdown period – indeed, it is only because people across the country have so overwhelmingly observed the lockdown restrictions, that we are now in a position of being able to plan ahead.

It will be absolutely vital for all of us to continue to abide by whatever rules are in place at any particular stage.

And for the moment – until 28 May – I must therefore stress that our key public health guidance, as of now, remains unchanged.

Please stay at home except for essential purposes – which right now include exercise, going to essential work that cannot be done at home, or shopping for essential items like food and medicine.

You can now exercise more than once a day – but when you do leave the house, please stay more than 2 metres from other people. And for now don’t meet up with households other than your own.

Please wear a face covering if you are in a shop or on public transport. And remember to wash your hands thoroughly and regularly.

Finally, if you or someone else in your household has symptoms of Covid-19, please stay at home completely. Those symptoms as a reminder are a high temperature, a persistent cough, or a change or loss of smell or taste.

I’m very aware that talk of emerging from lockdown, as well as the nice weather we’ve enjoyed in recent days makes these restrictions even harder. But I want to stress by abiding by them is what makes it possible for us to think about relaxing them.

By doing the right thing, and continuing to do the right thing, all of us have helped to slow the spread of this virus, we’ve helped to protect our NHS from being overwhelmed, and despite the grim numbers of people dying, we have helped to save lives.

And as a result of all of that personal sacrifice, on the part of everybody sacrifice for the common good we are now able – gradually, cautiously, and in phases – to plan our move back to some normality.

So I want to end Presiding Officer, by thanking everyone for making this prospect possible.

Scottish schools to return on 11th August

Safe return planned through mix of school and home learning

Pupils will return to schools in August subject to scientific advice that it is safe to do so, Deputy First Minister John Swinney has confirmed.

Schools will return on 11 August, one week earlier than planned for most pupils, while Early Learning and Childcare (ELC) settings will open over the summer.

An agreement reached between councils, professional associations and parent representatives means:

  • schools will implement physical distancing measures, such as providing seating that is two metres apart and staggering arrival, departure and break times
  • increased hand-washing or use of hand sanitisers, enhanced cleaning, robust protocols for suspected or confirmed COVID-19 cases and ongoing risk assessments will be implemented
  • class sizes will be significantly reduced as a result of the new way of working, with most pupils spending around half their time in class and half learning at home. Time in school will increase further as soon as it is safe to do so
  • teachers and other education staff will return in June – subject to appropriate safety assessments being completed – to prepare and plan for the new way of working and welcoming pupils back
  • existing ‘hubs’ will continue to run to provide vulnerable children and those of key workers with childcare over the summer
  • the school estate will be expanded where necessary and possible by using libraries, community halls, leisure centres, conference venues or taking short-term leases of vacant business accommodation to increase the time children can spend with their teachers
  • innovative use will be made of existing teachers and staff and, where necessary, consider the role former teachers can play either by returning to the classroom or teaching virtually to support in-home learning

To maximise the time pupils can have in the classroom and support children in the new model of schooling, including digital home learning, the Scottish Government is investing £9 million for 25,000 laptops or tablets – with internet access provided – for disadvantaged children as part of the first phase of provision to support their learning outside school.

Working with local authorities, a second phase of investment will see further funding to support digital inclusion.

Education Scotland will also deliver new national digital learning resources to support schools’ own arrangements for children and young people.

Mr Swinney said: “In reopening Scotland’s schools, our overriding priority is ensuring the health and wellbeing of our pupils and staff and giving parents the confidence schools are safe.

“Subject to public health guidance, teachers and other school staff will be able to return in June to prepare for a new model of learning from August. Comprehensive health and safety guidance will be in place prior to staff returning to school.

“This is not, however, a return to schooling as we knew it – schools are not returning to normal at this stage.

“To keep our pupils and staff safe we will implement physical distancing, staggered arrival and departure times, staggered break times, increased hand hygiene, enhanced cleaning regimes and a range of other measures

“That means a new model of teaching, learning and support will have to be delivered. Precise details will vary from school to school but for the vast majority, classes are going to be much smaller to allow physical distancing and, as a result, children are likely to spend about half their time learning at home.

“To maximise time in the classroom, we will work with local authorities to expand the size of their school estate where that is possible by using outside space, libraries, leisure centres, community halls and anywhere else that can safely be made to work.

“And, with classes being split in two or even in three, we will examine whether we can expand the number of teachers by asking those recently retired to return.

“In all of this, we recognise that some pupils will need extra help, particularly those who don’t have the technology at home to learn effectively.

“That’s why we will provide an initial tranche of 25,000 free laptops – bundled with a free internet connection – to pupils who need it. Education Scotland will support digital learning through new national digital learning resources that will bolster schools’ own arrangements for children and young people.

“We don’t know how long schools will have to work this way, just as we don’t know how long Coronavirus will be a threat. As long as that is the case, school life will feel quite different to before COVID-19.

“We have a mission to make this work, to educate Scotland’s pupils and, above all, to keep them safe. Working with our teachers, school staff, and councils this plan gives us a way to do that.

“We can safeguard our children’s future and get them learning alongside their classmates again. This plan will do that and get our young people safely back to school.”

COSLA Children and Young People spokesperson Councillor Stephen McCabe said: “In planning for a return to face to face schooling the safety of our children, young people and staff is paramount.

“In preparing for this we have been acutely aware of the impact that not being in school has on our children and young people, particularly those who are most vulnerable. The wellbeing of all of our children and young people is at the heart of everything we do.

“A key part of this agreement is that local authorities will have the flexibility to plan and deliver a return to education which suits local circumstances and takes the needs of all of the children, young people and parents in their area into account.

“Where it safe to do so and the scientific advice allows, local authorities will also have the flexibility to bring some children back to school in June with a particular focus on those at the key transition points of P1 and S1.

“This has been developed with key partners in education. To make sure we get it right for all of our children at this challenging time we will continue to work closely together.”

Scotland’s route map published

A route map setting out a phased approach to easing lockdown restrictions while still suppressing coronavirus (COVID-19) has been published.

The Scottish Government route map gives details of a gradual four phase move out of the current state of lockdown.

COVID-19: Framework for Decision Making – Scotland’s route map through and out of the crisis’ gives practical examples of what people, organisations and businesses can expect to see change over time.

It also highlights some of the things that won’t change for a while, including the continuing need for enhanced public health measures such as physical distancing.

If the evidence shows transmission of COVID-19 is under control and the number of infectious cases is starting to decline, the Scottish Government will consider moving to Phase 1 of the route map following the next end-of-cycle review date on 28 May.

The NHS Scotland test, trace, isolate and support strategy – known as Test and Protect – will be ready for expansion in all 14 health boards from 28 May.

A plan agreed between councils, professional associations and parent representatives to reopen schools on 11 August, subject to scientific advice that it is safe to do so, has also been published today.

First Minister Nicola Sturgeon said: “Today I have set out details of Scotland’s route map through and out of the COVID-19 crisis.

“The current key public health guidance remains to stay at home except for essential purposes, but the route map provides information about how and when we might ease our lockdown restrictions while continuing to suppress the virus.

“The lockdown restrictions have been necessary to reduce and mitigate the massive harm caused by the COVID-19 virus, but the lockdown itself causes harm including loneliness and social isolation, deepening inequalities and damage to the economy. That is why I have set out the gradual and incremental phases by which we will aim to ease lockdown matched with careful monitoring of the virus.

“At every one of these stages, the biggest single factor in controlling the virus will be how well we continue to observe public health advice. Continued hand washing, cough hygiene and physical distancing will continue to be essential as will wearing a face covering where appropriate.

“By doing the right thing, all of us have helped to slow the spread of the virus, to protect the NHS, and to save lives and as a result we are able – gradually, cautiously, and in phases – to plan our move towards a new normality.”

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