Tag: Health and wellbeing

How to reduce stress in the face of a cost-of-living crisis

The lingering stress of the cost-of-living crisis weighs heavily on the shoulders of many, and with temperatures dropping, food prices skyrocketing, and Christmas credit card bills arriving, it is bound to have an added impact on the stresses of everyday life. 

Therefore, people up and down the country are looking for tips and tricks to ease and eliminate as much stress as possible.

CBD experts Simply CBD have revealed some tips that will help encourage stress relaxation and a stress-free routine that you can implement into your weekly routine. 

New analysis reveals that searches in the UK for ‘reduce stress’ increased by 216% over the past month, proving just how desperate we are to find solutions for feelings of overwhelming stress.

In fact, searches for ‘is stress normal’ has seen a huge 635% increase over the past month in the UK, showing just how concerned people are about stress levels and how they can impact their health.

Self-care

Being mindful of your own needs is essential and focusing on self-care will help reduce stress and anxiety tremendously. Some forms of self-care include maintaining a balanced diet and sustaining a healthy sleep schedule but indulging in pampering is often overlooked.

Pampering doesn’t have to break the bank. Forget spa days or trips away; you can easily indulge in pampering at home:

  • Take a hot bath or shower.
  • Pop on a face mask and read your favourite book – time away from blue light from your phone also helps relax the mind.
  • Light some candles and listen to a meditation podcast.
  • Treat yourself to your favourite home-cooked meal (or take away if you prefer!).

Exercise

Although the thought of exercise can sometimes be exhausting, with long workdays feeling tiring enough, finding the time to get a good workout in can often be the release from a lot of pent-up stress.

Sometimes getting past the mental barrier of doing physical activity is the only thing holding you back from releasing tension and endorphins, aka the body’s natural painkillers.

The exercise doesn’t necessarily need to be intense, and there are many options when it comes to fitting in an hour of increased heart rate:

  • Go on a walk – Whether with friends, family or just by yourself, getting out for some fresh air and moving your body will work wonders.
  • Take part in a local exercise class – there are many different options, such as low intensity Yoga and Pilates, which are great options if you don’t want to do an intense workout.
  • Take part in an online exercise class! – if physically leaving the house to exercise fills you with dread, you will be pleased to know there are thousands of online classes and pre-recorded free videos of workouts that you can do in the comfort of your own home.

Listen to music

Listening to music gives the brain a total workout, and we all know how vital brain health is. By listening to music, you can:

  • Reduce blood pressure.
  • Improve memory.
  • Reduce anxiety.
  • Improve sleep quality.

Not only can it reduce stress, but it can elevate moods and clear the way for emotional expression; this is why it is great that there are so many genres of music to choose from; just pick whatever gets you out of a funk and makes you feel good!

Experiment with hobbies

By experimenting with hobbies that you might have put on the back burner, you are allowing your body to remind itself of something you enjoy and take pride in. Hobbies are a great distraction and can be the perfect way to relax and forget about the stresses of everyday life.

If you’re struggling to think of a hobby, it’s never too late to find one! By making a list of all the hobbies you would love to try, you are already one step closer to expanding your knowledge, widening your range of skills, keeping your brain working and mind off all things stressful.

Turn the phone off and stay off social media

In a world dominated by technology, we have everything at the push of a button, making it hard to imagine life without it, but keeping so up-to-date and caught up on social media can sometimes be exhausting and lead to unhealthy comparisons.

By turning off your phone or limiting the time spent on social media, you can shut off the constant updates and remain solely focused on other things that might bring you joy. Instead of getting distracted by technology, you could be reading your favourite books, spending time with family and friends, giving yourself a well-deserved pamper or just taking a nap, whatever relieves stress from your day!

Experts reveal the three foods that will help you get better sleep

  • Cherries, Kiwis and Bananas are the three foods proven to help you sleep better 
  • Eating 1-2 kiwis an hour before bed will help you sleep longer 
  • Bananas found to contain nutrients that can help you fall asleep faster and for longer 
cherries
Photo by Simon Berger on Pexels.com

Sleep experts at Bestmattress-brand analysed multiple scientific studies that have been medically reviewed and found three fruits that aren’t just good for improving your health but also improving your quality of sleep.  

With 40% of the UK and 35% of America suffering with symptoms of insomnia there are growing nationwide health concerns. This is due to the range of mental and physical issues that can arise from a lack of sleep.  

Diet and sleep are both complex, and every individual responds differently to foods and other remedies that are supposedly good for sleep. However, through meticulous testing these foods have been proven to help give people a great night’s sleep.  

Tart Cherries 

Tart cherries (Montmorency cherries) or tart cherry juice have been found in studies to have great sleep benefits. In one study It was discovered that consuming two one-cup portions of tart cherry juice daily resulted in the ability to fall asleep faster, more overall sleep time and significantly less awakenings. Thus, the outcome is overall increased sleep efficiency. The same effects have been reported in other tests as well. 

The benefits mentioned in these studies may come from the fact that tart cherries have higher concentrations of melatonin, which is a hormone that regulates circadian rhythm (the natural, internal process that regulates the sleep–wake cycle) and promotes healthy sleep. Tart cherry juice also increases the bioavailability of tryptophan which has been found to decrease the time taken to fall asleep. The enzymes within the cherries keep the tryptophan in the body longer so not only do you fall asleep quicker but stay asleep longer. 

It’s important to note that tart cherry juice can contain added sugar, when too much sugar is incorporated into a diet can be harmful, so it’s recommended to choose no added sugar options if available. However, the pure fruit is full of antioxidants, vitamins and fibre so can offer many other health benefits such as  

  • Reduces muscle soreness 
  • Reduces inflammation  
  • Improves brain function  
  • Strengthens immune system  

When adding the fruit or the juice into your bedtime routine it’s advised to consume daily in the morning and 1-2 hours before bedtime for optimal effect.  

Kiwi 

Kiwifruit are well known for their significant number of nutrients and antioxidants as well as high levels of fibre, folate and potassium. However beyond just their health values, kiwis have been said to have sleep inducing qualities, allowing those who eat it before bed to fall asleep faster and for longer. It’s been hypothesized that the high antioxidant capacity, serotonin and folate content of kiwifruit may contribute to the observed sleep benefits of kiwifruit consumption.  

Serotonin is one of the key chemicals that is found in high doses in kiwis. It is an end product of L-tryptophan metabolism, which is related to rapid eye movement (REM) sleep and low levels may cause insomnia.

Folate deficiencies can also lead to symptoms of insomnia and fatigue, thus the levels of folate in kiwis could improve sleep quality for those who suffer with sleep conditions. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects as well. 

The research shows in this study that when kiwi was consumed over a period of 4 weeks it was found to improve sleep onset, duration and efficiency. Although it’s been noted more research is currently required into kiwis, the current studies suggest that eating 1-2 kiwis an hour before bed may help people to fall asleep faster and stay asleep longer.  

Bananas  

Along with being a good source of magnesium, vitamin B6, and protein, Bananas are widely known for having a lot of potassium. The hormones serotonin and melatonin that are produced as a result of these nutrients are key to falling asleep faster and staying asleep longer.  

Tryptophan, an important amino acid that can be found in bananas, has been shown to enhance the quality of sleep. Since tryptophan cannot be produced by the body, eating a banana helps to increase levels of the amino acid. Serotonin is a neurotransmitter that promotes relaxation by slowing down signals to nerve cells, and tryptophan aids in the production of serotonin. Melatonin, a hormone that induces sleep and regulates our circadian rhythm, often known as the sleep-wake cycle, is regulated by serotonin.  

Bananas are also a good source of magnesium, which supports a healthy circadian cycle, the body’s internal clock. Magnesium also impacts the hypothalamus, a region of the brain that regulates the pituitary and adrenal glands. These glands enhance the stress hormones when magnesium levels are low. A banana can be the ideal food to help you relax before bed because stress and worry are frequently linked to sleep issues including insomnia. 

Given that bananas are among the top sources of potassium, it is important to note the health advantages of potassium. Low potassium levels make your muscles rigid, which leads to cramps and spasms, making it difficult to get a good night’s sleep. A banana’s additional potassium aids in successfully stopping and starting muscle contractions, reducing the likelihood that cramps and spasms may keep you awake. 

The combined nutrients and chemicals, and impacts these have on the body, make bananas a great bedtime snack to help those who struggle to sleep.  

A spokesperson from Bestmattress-brand commented: “With a growing number of people suffering from sleep related medical issues it’s important that people are aware of small lifestyle and diet changes that could potentially help them get the sleep that they need.  

“These foods are not only delicious but can be incorporated easily into any diet for kids and adults, with studies and research proving that it’s not just quality of sleep that is enhanced but overall health as well.  

Diet can be an excellent tool in managing mental and physical health issues and it has been extensively documented by researchers and medical professionals, in many cases diet being proven to offer great natural remedies to health issues including sleep. Although it’s worth consulting your GP before making any drastic changes to your diet.” 

Women Supporting Women: New programme for New Year

PROGRAMME RESUMES NEXT WEEK

The new Women Supporting Women Programme will start when we return on 9th January.

All women living in the area are very welcome to join our groups and activities.

If you’re interested, just complete this online form:

https://forms.office.com/r/gY163TaJVT

Edinburgh Neurodiversity Conference announces bursary scheme for 2023 event

Funded places to ensure inclusivity and support for a society where all forms of neurodiversity are embraced, and no mind is left behind

The organisers of It Takes All Kinds Of Minds – ITAKOM, the global conference advancing insights into neurodiversity, have announced a special bursary scheme aimed at making the event accessible to all those who wish to attend, regardless of financial constraints  

Salvesen Mindroom Centre, the Edinburgh charity behind the conference, is offering up to 65 places, either fully or partially funded, for the international event set to take place in the Edinburgh International Conference Centre at the heart of the Scottish capital (13-14 March 2023). 

Alan Thornburrow, Chief Executive Officer of Salvesen Mindroom Centre said: “Inclusion is hard-wired into how we think, act and convene. And in these difficult times, we’re acutely aware of the impact of the cost of living crisis and we’re determined to do everything that we can to make sure that this spirit of inclusion, which we hold so dear, applies to our global conference.  

“We’re delighted to launch a bursary fund to make attendance affordable to potential delegates who would otherwise not be able to attend ITAKOM – and we’d encourage anyone interested to apply.”

The two-day event will bring together different perspectives, enabling us to better understand neurodiversity and work together towards our vision of a society where all forms of neurodiversity are embraced, and no mind is left behind.  

The conference will draw together HR workplace professionals, practitioners, academics, the care sector—and of course, parents, siblings and families and will present the latest knowledge and visions for the future of embracing neurodiversity.   

More than 50 speakers from around the world, including experts on neurodiversity in the workplace, neuroscientists, clinicians, educators and comedians, among them Edinburgh’s satirical impressionist Rory Bremner, a neurodiversity advocate after being diagnosed with ADHD – will address delegates. 

The It Takes All Kinds Of Minds conference will be held both in-person and virtually and assistance is available as a bursary for complimentary registration or as discounted registration at a reduced rate. Awards will be made on an individual’s circumstances and availability within the fund.  

To apply email ITAKOM@integrity-events.com stating the reasons for the application. Group discounts are also available with one free delegate place offered for every five conference passes purchased. To apply for a group discount email ITAKOM@integrity-events.com.

 

For more information on ITAKOM visit www.itakom.org 

Back to school advice issued amid high levels of flu, COVID and scarlet fever

As pupils and students return to school following the Christmas break, UKHSA is reminding people that winter illnesses continue to circulate at high levels.

Following simple steps can help protect children, minimise the spread of illness in education and childcare settings and protect wider communities.

Flu and coronavirus (COVID-19) are currently circulating at high levels and are likely to continue to increase in coming weeks. High numbers of scarlet fever, which is caused by group A streptococcus, also continue to be reported.

Professor Susan Hopkins, Chief Medical Adviser at the UK Health Security Agency (UKHSA), said: “It’s important to minimise the spread of infection in schools and other education and childcare settings as much as possible. If your child is unwell and has a fever, they should stay home from school or nursery until they feel better and the fever has resolved.

“Helping children to learn about the importance of good hand hygiene is also key, so practice regular handwashing at home with soap and warm water. Catching coughs and sneezes in tissues then binning them is another simple way to help stop illness from spreading.

“Adults should also try to stay home when unwell and if you do have to go out, wear a face covering. When unwell don’t visit healthcare settings or visit vulnerable people unless urgent.

“Remember that flu vaccination is still available for all eligible groups and is the best protection against the virus. We have seen good uptake in older age groups but vaccination among young children remains low. Flu can be very unpleasant and in some cases can lead to more serious illness. Getting your child vaccinated protects them and others they come into contact with, and it’s still not too late.”

Eligible children include:

  • those aged 2 and 3 on 31 August 2022
  • all primary school-aged children
  • some secondary school-aged children

You can get more information getting your child vaccinated against flu on NHS.UK.

NHS Lothian explains how relatives and carers can help ease pressures

Following warnings that hospitals and GP services are being stretched beyond capacity NHS Lothian is explaining how relatives and carers can help.

Calum Campbell, Chief Executive of NHS Lothian, said that ongoing delays in discharging patients who no longer need clinical care is continuing to intensify pressure across the whole healthcare system but there are ways that people can help.  

He said: “Our services have been experiencing unprecedented demand for some time and we are doing everything that we can to increase capacity, provide essential care for patients and relieve pressure on staff.

“As we move into the New Year, we’re asking people to play their part in easing this sustained pressure by helping to care for loved ones at home, managing illnesses properly and reducing the spread of infections, which can result in increased hospital admissions.”

To help reduce waiting times and free up beds for new patients, NHS Lothian has been appealing to relatives and carers of patients who could be discharged to provide interim care for them at home.

Dr Tracey Gillies, Medical Director of NHS Lothian, explains: “Many of our patients no longer require hospital treatment but can’t go home until an appropriate care package is in place or a care home placement becomes available.

“We are urging families of these patients to please consider how they can help look after a loved one at home on a temporary basis. Our teams will be on hand to provide support and discuss their needs and will only allow patients to go home after a robust clinical assessment.”

“People can also help by arranging to collect friends and family who have been discharged as early as possible.”

Experts reveal five tips to get back into fitness after a Christmas break

After much needed time to relax with family and friends over Christmas, getting back into your routine in the new year can be quite the challenge, specifically when it comes to working out. In fact, research shows that one third of Brits admit to doing no exercise at all in December, so it’s vital to start the preparation early.

However, it doesn’t need to be so difficult – experts at Fitness Volt have highlighted five tips to ease yourself back into a workout routine after the festivities.

Set specific times

Scheduling your workout time is a simple yet effective step. Getting back into the right frame of mind after the Christmas buzz is just one of the ways you will have to readjust, and it can certainly take its toll on you. So, without a gym schedule, it’s likely that you will make plenty of excuses to not partake in any exercise. Consider your day-to-day schedule and choose your workout slot based on where you have the most free time – this way, you can mentally prepare yourself as well as avoid any excuses that you are too busy. Plus, a planned exercise slot will ensure that your workload won’t take over, as it’s a given that you will be getting back into a busy work routine, too.

Don’t overexert yourself

While pushing yourself is usually encouraged in fitness, it’s sensible to not push yourself to the extreme, particularly after some time away from exercise. Whether it’s weightlifting or cardio, doing too much exercise can lead to overuse injuries including muscle strains and tendon injuries, thus making you a lot less capable of meeting your fitness goals. After some time off, it’s natural to not be able to lift as heavy or run as far – so it’s crucial to not let it discourage you, as you will soon gain your ability if you stay consistent with your exercise. As well as this, overdoing it can lead to a burnout in the early stages and make you dread a workout as opposed to enjoy it. If you feel yourself giving up, try to commit to five minutes and finish your workout if you don’t feel capable of doing anymore; but with this five-minute rule, it will likely motivate you to do more.

Personalise your workout

Fitness lovers aren’t necessarily all gym-goers. In fact, there’s plenty of ways to workout which don’t involve the gym – and this is key for making it an enjoyable part of your routine again. If you’re a nature enthusiast and wish to do more cardio exercises, go for a run – or even a walk – at your local beach, local park, or even around your neighbourhood. Alternatively, if you’re into strength training but don’t enjoy the gym atmosphere, invest in equipment such as dumbbells and kettlebells to work out from the comfort of your own home.

Partner up

Finding a friend with similar fitness goals is beneficial for many reasons, one being that it acts as motivation after some time away. For the days that you don’t feel like exercising, a fitness partner can motivate you to get ready and get it done – plus, during a workout, your partner can even push you to take it to the next level, such as lifting a slightly heavier weight or increasing the incline setting on the treadmill. Having a partner can also keep you accountable to stay on track of your fitness plan, and recognise any goals that are yet to be met. Better yet, it makes it a time to socialise so that you look forward to it more, not to mention your partner can spot you to make your workout safer.

Set short term goals too

It’s always important to think of the long-term result; doing so allows you to plan your workout and figure out which exercises are best suited to your needs. However, having only a long-term goal can become frustrating when you aren’t seeing progress straight away, and can even result in you to give up completely – which is especially easy to do when you’re trying to get back into your routine. Therefore, it’s vital to set goals over shorter timeframes that are manageable, as well as not just focusing on your appearance. For example, you may wish to become stronger, so a short-term goal for the end of a month could be to increase your squat load by 20 kilograms.

A spokesperson from Fitness Volt has commented: “When it comes to Christmas, the last thing that needs to be on our minds is working out – it’s a time that we wish to be spending with family and friends, and it’s important to make the most of that. However, it can be difficult to find our motivation to get back into it from some time off.

Thankfully, there are simple steps that can increase your ambition again as well as make your workout more enjoyable to ensure that you can stick to your fitness routine in the new year and, as a result, enjoy the Christmas festivities without feeling guilty.”

The research was conducted by Fitness Volt which is a comprehensive online resource dedicated to Strength Sports, from healthy eating to exercise and everything in between.

Almost 9 million people plan to take a month off drinking this January

  • 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.   

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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).