Stress can indirectly affect our heart by reducing motivation to eat well and exercise. Feeling stressed can also increase the likelihood that we will use negative coping strategies such as increasing the amount of alcohol we drink.
Stress occurs when we feel that we are unable to cope with the demands placed on us. We can address stress by assessing and changing our demands, and by changing our relationship to the things that cause us stress.
Here are some top tips for helping to manage your stress:
Keep Moving
Regular exercise has been shown to positively influence our ability to manage stress and reduce symptoms of some mental health conditions.
Take Time to Re-Charge
Managing our energy levels throughout the day by taking moments to re-charge can help us to better deal with the demands placed on us. This could be taking regular breaks from work, relaxing through meditation, or even a short powernap!
Challenge your Thoughts
The way we think about our demands will influence how stressed we feel. You can ask yourself questions such as “how would I advise a friend in my situation?” to help re-frame what is going on in your life.
Break it Down
When we have lots to do, it can be easy to feel overwhelmed. When this happens, it can be useful to break down your tasks and plan how you will tackle a situation.
Seek Support
It is okay to ask for help. It can help to share stressors with a friend or contact a mental health professional via your GP or another service such as Samaritans.
Psychologists share tips and tools to help you cope with Christmas triggers
Although Christmas is time for joy and celebration, for many it can be overwhelming and have an impact on their mental wellbeing. With last year’s Christmas being heavily impacted by Government restrictions, this festive season may present new challenges for some.
Psychologists Madeleine Gauffin, Dr Cecilia Radecka and Dag Härdfeldt, at digital healthcare provider Livi share some tips and practical tools to help you manage your mental health this Christmas.
Dealing with stressful family gatherings
Madeleine says: “Consider how you want to spend your time. Just because things feel more open this year, it doesn’t mean you have to spend time with absolutely everyone you know and love.
“If you’re worried about family pressure, try putting boundaries in place. Families can be invasive or cast shame or guilt. You don’t have to justify your decision on how you spend your time. Allow yourself to be honest and try to communicate that”.
Managing anxiety
Madeleine says: “There are several types of anxiety disorders, from Generalised Anxiety Disorder to social anxiety disorder. With the return of office Christmas parties and family gatherings, this year may be particularly challenging for some.
“Although it’s important to talk to a doctor or psychologist about your anxiety, there are a number of tools you can use to cope in the moment when your anxiety feels overwhelming. For example, try this simple breathing exercise to help calm your nervous system and reduce stress in your body:
· Sit or lie down comfortably
· Exhale completely
· Gently and slowly inhale through your nose for the count of 4
· Gently exhale through your mouth for the count of 4
· Pause and hold for the count of 4
· As you breathe, imagine your breath moving around the image of a square
· Repeat for 1 or 2 minutes, or until you feel calmer
“Exercise is also one of the best ways to help you manage your anxiety in the longer term. Exercise triggers the release of endorphins that enhance emotional wellbeing. High intensity aerobic exercise like jogging, running or brisk walking, 2-5 times a week for at least 2 weeks, can be effective in reducing anxiety”.
Dealing with depression
For people living with depression the holidays can be a difficult period. The latest data from the Office of National Statistics found self-reported depression in Great Britain has increased compared with pre-pandemic levels, with one in five adults experiencing depressive symptoms in the last quarter, compared to one in ten prior to the pandemic.
Madeleine says: “During the festive season and winter months, a lack of sunlight has shown a correlation with symptoms of seasonal affective disorder (SAD) in some people. This is a type of recurring depression with a seasonal pattern.
Try to get as much daylight as possible. Even a short daily walk can be beneficial . Natural light is the most important cue for maintaining circadian rhythms (the body’s natural sleep/wake cycle).”
Reducing feelings of loneliness
There are nine million lonely people in the UK and four million of them are older people. Christmas is a particularly painful time for older people who experience loneliness throughout the year, but there are a variety of ways which can help to combat feelings of loneliness.
Dr Cecilia says: “Being part of a community gives us a strong sense of belonging. Doing activities that we enjoy is good for our mental wellbeing and a way to meet new people. Try taking part in a book club, choir or volunteering at a community garden. One study found that group singing significantly boosts psychological wellbeing”.
Madeleine adds: “If you can’t see friends or family in real life this Christmas, it helps to make the effort to keep in touch with people in any way you can – video calls or phone calls can help. You can consider starting new networks, too, like an online book club. Or, arrange to have a festive dinner with friends or family over the internet.
“A study has shown that even going for a walk on your own for at least 20 minutes a day can help to reduce feelings of loneliness. When you’re outdoors, your world opens up. You see nature and other people, and this is a good distraction away from your own thoughts”.
When to see a doctor
Madeleine Gauffin, Livi psychologist, said: “Sometimes, you may need professional support to help manage feelings of stress, grief or mental health conditions. If you regularly feel overwhelmed, book an appointment to speak to a doctor or therapist where you feel most comfortable, whether that’s digital or in-person.”.
Insulin is an important hormone that allows sugar to move from our blood, after digesting food, into our muscles and fat cells to be either burned or stored.
Diabetes, is the name we give to the disease related to problems with our insulin. Whilst some types of Diabetes are caused by factors out of our control, Type 2 Diabetes can usually be prevented in younger individuals by adopting a healthy lifestyle. What’s more, most of the lifestyle actions we can take to limit our diabetes risk will also help to improve our heart health!
With this in mind, here are some tips for doing just that:
Eat more Fibre
Fibre can not only help to reduce cholesterol levels but also helps to slow down how quickly our blood sugar levels increase. Try and swap white pasta and bread for wholegrain options, eat more fruit and vegetables, and snack on unsalted nuts and seeds.
Create Activity Opportunities
Staying active is one of the most effective ways to maintain our weight and lower blood pressure. Consider how you can incorporate a minimum of one ‘activity opportunity’ every day, whether it’s walking the dog, cleaning your house, or dusting off your old bike. Remember to keep it fresh and do something you enjoy!
Take the 5% Challenge
Reducing our bodyweight by more than 5% is an effective way to positively manage our future health, however any weight loss is beneficial, so start small and build on your success! Remember to set a goal over a realistic timeframe; 0.5-2lb per week is sustainable.
Know Your Numbers
Eating excessive amounts of sugar over many years can be harmful to our health. Try and opt for foods with less than 5g of sugar per 100g most of the time, and limit high sugar foods such as fizzy drinks and sweets to less than twice per week.
Diwali, known as the festival of lights, is a five-day religious festival celebrated around the world. The festival is celebrated by many different faiths, bringing family and friends together.
Here are some tips to help you enjoy a healthy Diwali:
Celebrate with healthier food choices
Traditional sweet treats and flavoursome food is a key part of the Diwali festivities, and it is fine to allow yourself to enjoy some of your favourite dishes. Avoid over-indulging for a prolonged period and try to make some healthier food choices, such as fresh fruit and unsalted nuts, rather than fried foods and sweets.
Healthy Food Preparation
If you are responsible for preparing food for the festivities, look after the health of your loved ones by avoiding too much fat, salt or sugar in your cooking. Include plenty of heart-healthy ingredients such as fruit, vegetables and wholemeal foods, for example wholemeal chapatis, brown rice and wholemeal pita bread.
Move more during Diwali
Take the opportunity to get more active during Diwali. Keep your normal routine going as well as finding opportunities to include more activities, such as walking and dancing.
If you know you will be consuming more calories during Diwali, why not build a workout in at the start of the day to compensate.
Sunday 10th of October 2021 is World Mental Health Day. It is an international day for global mental health education and awareness.
Every week, one in six adults experiences a common mental health problem, such as anxiety or depression.
By keeping the body healthy we can also improve the mind, so here are a few tips to get you started:
Meditation
Try setting aside two minutes per day over this week to give meditating a go. Simply find a quiet place, sit in a comfortable position with good posture, concentrate on your breathing and pay attention to your wandering mind.
Stay Hydrated
If you are not adequately hydrated, you may find it difficult to think clearly and concentrate. Try to drink six to eight glasses/cups of fluid each day. Water is a cheap and healthy option. Tea, coffee and juices all count, but these may be high in sugar or caffeine.
Reduce Alcohol Intake Alcohol acts as a depressant and can have a negative impact on your mental health as well increasing your risk of heart disease. Try cutting down on alcohol by swapping to drinks with a lower alcohol content or having a soft drink between alcoholic drinks.
Good Diet and Exercise Routine
Eating a healthy diet can have a positive impact on your mood. Changing dietary habits can be difficult, but small changes can make a big difference.
Try to plan healthy meals in advance and make sure you include five portions of fruit and veg every day. Being physical activity can reduce stress. Try to establish a realistic physical activity routine that fits in with your commitments.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
With the August bank holiday coming up tomorrow, what will you do with your extra day off? Why not follow our tips to bank some heart health and still have a good time.
Hearty BBQ
If the sun is shining this bank holiday weekend, it could be the perfect time to fire up the BBQ and try some healthy alternatives to traditional burgers and sausages. Tuna steaks can be sliced and flavoured with lime, ginger and coriander for a healthy zesty burger alternative. Why not roast some veggies on the BBQ, such as corn on the cob or vegetable skewers.
Raise your game
Games like basketball and swing ball can be a fun way of entertaining the kids or catching up with friends in the garden or park. Don’t let the threat of rain stop the fun, there are plenty of indoor activities, such as trampolining, indoor skating and swimming.
Take to the streets
With carnivals, markets and food events back on the calendar, make sure you know how to spot some heart healthy street food. Simple swaps can go a long way towards a healthier heart and still tingle the taste buds; try out some delicious vegetarian options for a meat free alternative that’s packed with goodness; go for a side of corn on the cob or baked sweet potato wedges instead of fries.
Laugh and dance
For a healthy heart it’s important to keep the oxygen and blood flowing. What better way to do this than to have a good laugh and a boogie with your family and friends.
However you choose to spend your extra day, try to make your bank holiday count towards a healthier, happier and longer life with those you love.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Healthy Tips: Move like an Olympian
The 2021 Summer Olympics is an international multi-sport event, which will be held from 23 July to 8 August 2021 in Tokyo, Japan.
Whether you participate in sports already, or if you are looking to increase your physical activity levels, here are some healthy heart tips to keep you motivated on the road to Tokyo!
Get Moving
Aerobic activity is the best type of exercise to keep your heart healthy, this is because your body requires more oxygen causing your heart and lungs to work harder. Aerobic exercise combines stretching and strength with rhythmic movement, involving large muscle groups such as shoulders, arms, and legs.
Popular aerobic Olympic sports include cycling, swimming and rowing. Some other aerobic exercises, which you can try at home, include walking up and down the stairs, dancing and skipping.
Step Challenge
You are probably familiar with the recommendation to take 10,000 steps every day. In the UK, the average person completes just 3,000 to 4,000 steps per day.
Why not increase your daily step count by taking on the Heart Research UK Step Challenge. This challenge involves walking 10,000 steps per day over four weeks.
Look for opportunities to increase your step count every day. For example, you could try parking further away from the supermarket or opting for the stairs over the lift, and you will be on the path to improving your physical health.
Some benefits of taking on this challenge:
Increases physical activity levels
Helps to manage weight
Improves heart health
Strengthens your bones and builds muscle
Lowers blood pressure
Join a Club
Has the Olympics inspired you to get involved in any sports or activities? If so, why not check out what activities or sports clubs are available in your local area?
If you’re seeking inspiration for outdoor activities this weekend, during the holidays or on your next day off, the John Muir Way may have the answer. A selection of one-day and half-day routes has been created across central Scotland, to be explored on foot or by bike.
Each is based around a part of the longer John Muir Way coast to coast trail and is designed to offer a micro-adventure in a local area, on a route that will get you back to your starting point.
Using the John Muir Way and local paths, you’ll find everything from big loops to short strolls, taking in castles, beaches and often the option of public transport home for tired legs.
The day trips have all been graded according to difficulty and distances range from a family-friendly 4.5 mile walk up to a 27 mile cycle. You’ll find maps and a wealth of information on recommended places to visit on each route on the John Muir Way website at: www.johnmuirway.org/day-trips
‘Hidden Treasure’ to be Found
To celebrate the launch of the Day Trips and provide a little extra incentive to get out exploring, there will be ‘treasure’ of John Muir Way merchandise – including water bottles, caps, badges and route passports – stashed at a selection of attractions, cafes and other businesses along the route.
Goodies can be claimed by visitors doing any John Muir Way Day Trip or coast-to-coast route section.
To claim a prize, walkers and cyclists just need to take a photo of themselves next to a John Muir Way signpost or waymarker and show it at one of the participating treasure locations. Each location has prizes for the first ten treasure hunters, so there are plenty of chances to claim a souvenir of your trip.
The development of these day trips was boosted by funding from several sources, including VisitScotland and the ‘Scotland Loves Local’ Fund administered by Scotland’s Towns Partnership.
Scotland’s Town’s Partnership Chief Officer Phil Prenticesaid: “These day trips along the John Muir Way sound brilliant – with something for everyone. I am delighted that we have been able to support them through the Scotland Loves Local Fund.
“They are a great example of ways in which people are being encouraged to embrace and enjoy our brilliant countryside, supporting all kinds of businesses and attractions as they do. It’s a boost for our health, local communities and the economy.”
Neil Christison, VisitScotland Regional Director,said: “With so many people staying in the UK this year there has never been a better time to appreciate all the wonderful locations and attractions we have on our doorstep.
“Whether it’s discovering somewhere new or experiencing an old favourite in a completely new way, now is your time to enjoy the unique experiences that a holiday in Scotland offers.
“These new one day and half day routes on the John Muir Way provide a great option for making the most out of holidays at (or close to) home in a responsible and sustainable manner.”
There are John Muir Way prizes to be claimed at locations across the route.
The John Muir Way Day Trips launch has been funded by the Scottish Government ‘Scotland Loves Local’ Fund administered by Scotland’s Towns Partnership; by the Scottish Government and the European Community through the LEADER 2014–2020 Programme; and by the VisitScotland Sector and Destination Operational and Market Readiness Fund.
Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK
Gardening for Good Health
Gardens and greenspaces have been hugely important to many people during the challenges of the Covid-19 pandemic, with many people finding their refuge through gardening.
Here we explore some of the health and mental wellbeing benefits of gardening:
Stress relief
Gardening is a fantastic stress reliever and can cultivate feelings of empowerment, connection, and calm. Being in touch with nature and the great outdoors can help you feel more removed from the daily stressors of life.
Work out
Gardening is exercise and working in a garden can use every major muscle group in the body. While activities such as raking and cutting the grass may be light exercise, shovelling and digging can be counted as vigorous exercise.
Grow your own
There is nothing quite like eating your own fresh home grown produce! Not only are many fruits and vegetables very easy to grow, but they are also more nutrient-dense, free of pesticides and tasty. By growing your own, you are also helping to preserve the environment.
Get the kids involved
It can sometimes be a challenge to get children to eat healthy foods and enjoy them. Growing vegetables not only teaches children valuable lessons about the work that it takes to grow them, but it can also help them to gain a keen interest in eating them too.
Work with what you have
Whether your patch is large or small, a raised bed, a community garden or window box – make the most of it by researching the best plants for your space and sunlight exposure. You can grow a range of things with very little space and maintenance, whilst still reaping the benefits.
To celebrate 5 years of Invisible Cities, the team areinvitingall supporters, friends, partners and customers to take part in a virtualmile-coveringchallenge, whilstraising vital funds for their social enterprise
Invisible Cities, the social enterprise operating in Edinburgh, Glasgow, Manchester and York, trains people who have previously experienced homelessness to become walking tour guides of their own city.
The social enterprise is now inviting supporters, friends, customers and partners to take part in a virtual mile-covering challenge, to celebrate Invisible Cities turning 5.
From April – July there are 4 legs (one per month) that collectively make-up 500 miles as participants virtually move between Invisible Cities locations. Participants are invited to sign up for one leg, or all 4 and the challenge is to complete the number of miles required for that leg, within the month.
Each leg varies in distance, so there’s something for everyone, from absolute beginners to fitness enthusiasts alike. The challenge can also be enjoyed as individual or in teams of up to 6, to reach the target miles. People can also choose between walking, running, cycling and swimming when it comes to how they decide to cover the mile target.
The purpose of Invisible Cities’ virtual fundraiser is to connect individuals with other like-minded people all over the UK to raise money for those affected by homelessness.
Zakia Moulaoui Guery, Founder & CEO of Invisible Cities said: “After a full year of being stuck indoors, getting outside to exercise is more important for our mental health than ever before.
“As COVID-19 has had a huge impact on homelessness, we thought we’d combine the benefits of outdoor activity with the effort to help support those experiencing homelessness through the pandemic. We really don’t think we could have found a better way to celebrate our 5th birthday!”
To be part of the latest Invisible Cities initiative participants simply need to fill the form which can be found on the social enterprise’s official website, pay the £10 entry (100% of which will support their work to help combat homelessness) and all details for the challenge will then be emailed directly to them.
As part of the initiative, Invisible Cities will also set up a personal Go Fund Me account for all ‘challengers’ to share and collect sponsorship and much-needed encouragement from friends and family, and the team will share fun updates about history and homelessness organisations depending on the point reached on the virtual journey.
They will also receive access to the official Invisible Cities Strava group to track miles and become part of their community as well as receiving virtual updates showing where they are on their journey.
For more information and to register for the virtual miles-covering challenge visit:
