Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Dry January
This month is Dry January, when lots of people around the UK stop drinking alcohol for the month and try to address the effects of overindulgence during the festive season. If you have not yet joined in, it is not too late!
Drinking too much alcohol can increase your risk of high blood pressure, some types of cancer, weight gain, type 2 diabetes, heart disease and other long-term conditions. Whether you are taking part in Dry January or not, Heart Research UK wants to help you manage your drinking habits for a healthier you in 2021.
Understand alcohol units Alcohol content varies between different types of drink and different brands of similar drinks. Check the labels so you know exactly how many units are in each serving of your chosen tipple. Go online to find easy-to-use unit calculators to help you track your intake over the week and compare drinks. Alcohol units | Alcohol Change UK
How much can I safely drink? For men and women, the maximum recommended alcohol units each week is 14, spread over 3 or more days. If you are pregnant it is recommended that you do not drink alcohol at all. Drinkaware provide assessment tools that you can use to track the amount you are drinking: https://www.drinkaware.co.uk/tools
Stay on track Try to keep yourself on track by regularly reminding yourself of the health and financial benefits of cutting down on drinking. Avoid temptation by removing alcohol from your home or hiding it away. Even if you are not seeing friends and family in person, you can connect with people online who are also trying to cut down or quit drinking to provide support and motivation. By telling other people about your intention to control your drinking, you are more likely to stick to it.
Manage your drinking during the pandemic Many people have increased the amount of alcohol they consume at home during lockdown and it may sometimes feel that there is little else to do. Instead of drinking, focus on positive activities, such as setting physical activity goals or learning a new skill.
Alternatives to Alcohol Develop your taste for alcohol free alternatives, such as reduced calorie soft drinks and squash, herbal teas or water with slices of lemon, lime, mint leaves and ice. Try making your own mocktails or mix things up with some sparkling water or tonic water as an alternative to alcoholic bubbles and garnish with chunks of fresh fruit to add colour.
Reward yourself for your success Decide on a reward that will motivate you to achieve your goal and keep reminding yourself about it whenever you are tempted to have a drink. Avoid using alcohol as a reward.
Doses to be administered at over 1,000 GP practices and community centres
Many more people will receive the first dose of the Oxford/Astrazeneca coronavirus (COVID-19) vaccine in GP practices and community vaccination centres across Scotland from tomorrow (Monday)
The vaccine, approved for use in the UK by the Medicines and Healthcare products Regulatory Agency (MHRA) on 30 December, has already been administered in primary care settings in NHS Tayside, Lothian, Orkney and Highland.
First doses of the Oxford/AstraZeneca vaccine will now start to be administered in GP practices and community centres across the rest of Scotland this week.
Scotland has an allocation of 533,640 doses of the Oxford/AstraZeneca vaccine in January. These doses are available for local order and delivery to the different parts of Scotland over January.
Those aged 80 years and over will be invited to attend for vaccination by their local NHS Board or GP practice via a letter or by phone.
Health Secretary Jeane Freeman said: “The delivery of the Oxford/AstraZeneca vaccine is a major development for the biggest vaccination programme we have ever delivered.
“I would like to thank everyone involved for their continued efforts to ensure the pace of the programme continues. Next week I will update parliament with further logistical detail of the vaccination programme.
“We have over 1,100 vaccination sites, including over 750 GP practices with a growing core of over 3000 trained vaccinators to deliver the vaccine. When it is your turn to be vaccinated you will be contacted by your local health board and I urge you to please take up the offer.
“Please do not contact your GP but wait for your letter or phone call. And please remember that when the time comes for your second dose, it is crucial you get it as this is vital for longer term protection and to complete the course.
“As ever, we are dependent on the vaccine supply and we continue to explore all possible options to speed up the delivery of all vaccine and bring forward timescales where possible.
“This work, alongside our expanded testing strategy, rigorously complying with restrictions where we live and adhering to the public health guidance, is essential to protect those most at risk and minimise further impact on the NHS and social care services.”
The number of people being treated for coronavirus in Scotland’s hospitals reached another record daily high yesterday.
Latest figures show a total of 1,596 people are in hospital with Covid, up from Friday’s figure of 1,530.
93 Covid-related deaths were recorded on Saturday, the same number as Friday which was the highest daily figure of the pandemic so far.
21,101 new tests for COVID-19 that reported results – 10.5% of these were positive
68 new reported deaths of people who have tested positive
95 people are in intensive care with recently confirmed COVID-19
1,384 people are in hospital with recently confirmed COVID-19
Local area data
Public Health Scotland’s interactive dashboard now provides a map showing the number of cases in local areas, as well as trends for local authorities and NHS boards
UK FIGURES for WEDNESDAY 6th JANUARY
62,322 new cases were reported across the UK yesterday.
There have now been more than 2.8 million confirmed cases of coronavirus in the UK and over 75,000 people have died, latest government figures show.
However, these figures include only people who have died within 28 days of testing positive for coronavirus and other measures suggest the number of deaths is higher.
Working from home, especially during extended periods can be difficult to adjust to. For many of us, it means learning how to manage our different areas of work under new circumstances.
While we all experience and learn to adapt to new situations and environments differently, there are some challenges that we are all facing.
We’ve put together some top tips on how to get the most out of working from home while looking after yourself and your mental health.
Create your morning routine
Create a morning routine that brings you up until the moment you begin work for the day. It may sound trivial, but this helps you mentally prepare for the day ahead and get into the “I’m going to work” mindset.
You probably have a routine when you get to work, so creating a routine at home is also a good idea.
It could be making a cup of coffee. It might be returning home after a jog, or doing some mindfulness sessions. It could be getting dressed (although it may be tempting to stay in your pyjamas, it may not be the best look for those video conference calls!).
Whatever it is, setting yourself up for the day can improve your state of mind and psychologically prepare you to start work.
It is easy to lose track of time when working from home, so set a schedule, and stick to it…where you can.
Having clear guidelines for when to start work and when to call it a day helps maintain your life-work balance. Aim to start and finish at your normal working times.
We know that those in self-isolation, who have childcare or other caring responsibilities, may need to be more flexible in the times they might work. For example, you may need to switch to some evening work so you can spend time with children during the day. Speak to your line manager about agreeing a new temporary work schedule.
3. Create your own workspace
Although it’s tempting to head to your sofa with a laptop, you’re may find setting up a work area helps you stay focused. If you can, try to set aside a specific area or space where you can work. If you don’t have a desk, use a table or worktop.
Besides making you feel like you’re at an “office,” this helps you maintain good posture, avoid distractions, and mentally leave your work behind at the end of the day. The NHS advice is that you should adjust your chair so you can use the keyboard with your wrists and forearms straight and level with the floor.
4. Set ground rules with the people you share your space with
There might be other people in your home during these exceptional times. They may be working from home too or self-isolating. You may all need to share a limited amount of space so it’s important to set some ground rules. For example, when you need access to a certain area of your home; or designated times for ‘quiet time’.
Working with limited childcare options
With schools and nurseries closed, you may find yourself needing to come up with new routines not only for your working life, but within your personal life for your children or siblings. Talk to your employer or manager about potential flexible working opportunites at your place of work. You may want to consider the following:
Are the children old enough so you can still continue to work?
Can someone supervise the children some of the time?
Can you alter your working times?
Do I want to consider using some annual leave to spend time with children?
If children are at home, then try set some ground rules. Have clear rules about what they can and cannot do during that time, when they can come and speak to you and when you need left alone.
We also know that many schools have reminded parents not to set unrealistic expectations or goals. Its important parents take time to look after themselves too. If you are social care staff or co-parent with someone classed as a key worker, your children may still be able to go to school. Follow the Government’s most up to date advice.
5. Take breaks
Remember to take normal breaks, including your lunch break. Get up and move about, go for a short walk or make a coffee. Try setting a timer or alarm on your computer screen or mobile phone to remind you to take a break.
6. Connect with colleagues
Loneliness, disconnect, and isolation are common problems in remote work life, especially in the current uncertain and worrying situation. Making the effort to speak to your colleagues regularly can make a difference.
Conference calls, Zoom, Skype, and Microsoft Teams are all examples of how you can keep connected. Try to pick up the phone for a real conversation rather than relying on email or instant messaging all day. Video calls in particular can help you still feel connected to your colleagues.
7. Get some fresh air when you can
For those who need to self-isolate, opening the window may help you get as much fresh air as possible. Try to choose a spot with lot of natural light to work if you can.
Follow Government advice and do some exercise outside, even a short walk can benefit you both mentally and physically. Make sure to keep a distance from others when outside and be sure to wash your hands as soon as you return home.
8. Drink plenty of water
People get dehydrated when they sit, and if you’re heating is still on in your home, then you’ll need the extra water to keep yourself physically and mentally healthy.
To ensure that you are consuming a sufficient amount of water, keep bottles of water handy to make sure you drink your recommended 1.5-2 litres per day. You can also download apps on smartphone or tablet to remind you to drink regularly.
9. Stand up and stretch
Sitting all day isn’t healthy even if you’re at the office, but working from home means you skip your commute and have fewer reasons to get up from your chair throughout the day.
If it’s possible in the area you have set up for home working, try standing up to do your work for a change of pace. Standing uses more muscles and burns more calories than sitting and it’s good for your back and posture.
If you can’t stand and work, stretching is vital for maintaining good posture, especially when working at a desk for several hours a day. Try standing up every 30 minutes or so to stretch your chest and extend your spine to reverse the hunched position of sitting.
Standing and stretching can also help to reduce back and neck pain. Here are some suggestions to help you move and be mindful: a
Desk workout: 10 stretches to help ease aches and pains
10. Listen to music
If you find working from home to be a little too quiet, you miss the buzz of the office and find it difficult to focus, listen to music, turn on the radio, or put the TV on quietly in the background
11. End your day with a routine
Just like you should start your day with a routine, create a habit that signals the close of the workday. You might have a simple routine such as shutting down your computer and turning on a favourite podcast, or writing the next day’s to-do list.
Whatever you choose, do it consistently to mark the end of working hours. Put your work away or shut your laptop so you know you are back in your personal home time and place.
12. Reflect on your mental health
Ensure you take time to reflect on and try to be mindful of your mental health. Look out for changes in your feelings, practice self-care and be aware of any triggers or symptoms surrounding your mental health.
Make sure you keep in touch with support networks, even a text, phone call or video chat can make a difference.
For more ways to protect your mental health during these challenging times, check out our online information hub: www.samh.org.uk/coronavirus.
The British Liver Trust is calling for every person in the UK to consider their liver health and take a simple quiz to assess their risk during January after adults across the UK admit to making unhealthy lifestyle choices in 2020.
Over a million adults in the UK may currently have the early stages of liver disease but are unaware and have no symptoms.1,3. Worryingly, rising rates of obesity means that 150,000 children could also have non-alcohol related fatty liver disease.2
January is often a time that people take stock after the Christmas period but this year it is even more important as the numbers at risk have also increased during the Covid pandemic. Many people have increased their alcohol consumption and gained weight during lockdown – the two biggest risk factors for developing liver disease.
The British Liver Trust is calling for the nation to improve their liver health and find out more about the risk factors during National Love Your Liver month.
The charity has issued the stark warning after:
One in five adults are thought to be at risk due to either being overweight or drinking too much alcohol.3
4000 people in 2020 missed a free liver scan as the charities Love Your Liver Roadshow had to be cancelled.4
An analysis of previous years data indicates 650 of those would have shown signs of possible liver damage.
28% of people admitted to drinking more during lockdown.5
The charity is also launching a free new diet fact sheet which is packed full of tips on what to eat to improve your liver health:
Most liver disease can be prevented with simple lifestyle changes. More than 90% is due to three main risk factors: obesity, alcohol and viral hepatitis. The British Liver Trust’s Love Your Liver campaign focuses on three simple steps to improve your liver health: https://www.britishlivertrust.org.uk/love-your-liver-screener
Drink less than 14 units of alcohol and have three consecutive days off alcohol every week
Eat a healthy diet and take more exercise
Know the risk factors for viral hepatitis and get tested or vaccinated if at risk. There are now highly effective cures for hepatitis
Before the pandemic, the Love Your Liver roadshows helped to raise awareness of the risk factors for liver disease among the general population.
Vanessa Hebditch, Director of Policy and Communications at the British Liver Trust says: “In early 2020, our Love Your Liver health screening roadshow was ready to tour the nation, offering free liver health checks to the general public at high streets up and down the county.
“Unfortunately, Covid-19 forced us to postpone the roadshow. That meant that around 4,000 people will have missed out on a free liver health check. If we look at the statistics from previous Roadshows, around 650 of those would have shown signs of possible liver damage.
“We are very concerned that while thousands will have missed out on valuable liver health advice, some of those people will already have undiagnosed liver disease which won’t show symptoms until the very late stages when treatment options are limited.
“2020 was a really stressful year for everyone. We know from our research that a lot of people drank more alcohol and ate unhealthier food last year – two major risk factors for liver disease. We also know that some people have missed out on appointments and treatment while healthcare resources have been diverted elsewhere as a result of the pandemic.”
Beth came to a Love Your Liver roadshow in 2019. She says: “I wasn’t sure what state my liver would be and it has always concerned me as I have often used alcohol to relieve stress throughout my life.
“I was nervous going in for the test when I saw the roadshow but knew that I needed to know the truth of what I was doing to my liver.
“It does take guts to have a liver scan and it was good to know the result gave me a chance to reflect and take some steps in my life to be stronger willed in making healthier choices.”
Trinity Academy pupil kicks off 2021 facing 1042 miles on the road
#Bens100days
My name is Ben Liddall and I am 17 years old. I am attempting to run a total of 1042 miles in the first 100 days of 2021 for MND Scotland and the My Names Doddie foundation.
On July 15th, 2020 I was involved in a cycling accident and as a result, received a serious concussion. It was made clear to me that it could have gone a lot worse and I got off incredibly lucky.
As part of my recovery, I was confined to bed for 2 weeks, with no technology, no exercise, and no strain. This gave me a lot of time to think without distraction and I decided that within 4 weeks of my recovery I would run my first marathon. I had never run long distance before, my main form of exercise was rugby, but after intense training, on August 25th, in amongst a storm, I ran my first marathon.
I then realised this was something I was passionate about and that I enjoyed, but also something I realised I could use to help others. I decided to set myself a new goal – run 1042 miles in the first 100 days of 2021 in support of the My Names Doddie foundation and MND Scotland.
Why 1042 miles? Well, one of my main passions is rugby and I would be running this distance around the time of the 6 Nations and also in support of Doddie so I decided to run the distance of Murrayfield, to the Aviva in Dublin, to the Principality in Wales, to Twickenham in England, and back to Murrayfield which is … you guessed it, 1042 miles!
This means I will be running around 10.42 miles every day, sometimes more sometimes less, and finishing on April 10th, 2021.
I would appreciate any donation no matter how big or small to help the ongoing battle against MND.
Motor Neurone Disease (MND) is the general name given to a group of illnesses which affect the body’s motor nerves – these are called motor neurones. MND is a progressive, incurable illness.
In a healthy person, the motor neurones carry signals from the brain directly to the muscles. However, MND stops signals from the brain reaching the muscles. Therefore, over time muscles weaken and eventually stop working.
It is important to remember that not everyone is affected by MND in the same ways. Every case of MND takes its own course, but the disease may cause someone to lose the ability to walk, talk, eat, drink or breathe unaided.
Some people may also experience changes in their behaviour, personality and the way they think. This may affect their ability to plan tasks on a daily basis and how they communicate with others. A small number of people may experience severe changes which are associated with a type of Dementia, called Frontotemporal Dementia (FTD).
Any money donated to either MND Scotland, or My Names Doddie will be used to help people affected by MND in Scotland, and will help fund practical, financial, and emotional services throughout Scotland, including; one-to-one counselling, benefits advice, complementary therapy, a loan of our communications equipment, support groups and more. You’ll also be funding vital research, in Scotland, to help take us a step closer to finding a cure for this devastating illness.
National Records of Scotland figures released in December) revealed that the number of drug related deaths in Edinburgh and the Lothians have risen from a previous record high last year of 152 to a new record high of 155.
The number of drug related deaths in Scotland have risen from 1,187 in 2018 to 1,264 in 2019 (the latest figures available).
Lothian MSP, Miles Briggs, has called on increased funding for rehabilitation beds in NHS Lothian, to support drug addicts in their recovery from drugs.
Current services in NHS Lothian include:
In NHS Lothian we provide no residential rehabilitation beds as such. What we do provide is a service called LEAP Lothians and Edinburgh Abstinence Programme which operates in partnership with City of Edinburgh Council to provide a quasi-residential drug and alcohol rehabilitation service.
The city council provide supported accommodation for Lothian patients during the treatment which is provided by NHS Lothian. This offers around 100 treatment places per year and a treatment episode of three months followed by up to two years of aftercare. In 2018/19, 72% of patients were admitted with alcohol problems, 43% with a cocaine problems, 35% with opiate problems and 31% with benzodiazepine problems.
Two thirds of patients had problems with two or more drugs which is why the percentages are greater than 100.
The Scottish Conservatives have called for a dedicated £20 million Scottish Recovery Fund, backed by recovery organisations including Favor Scotland, Phoenix Futures and Jericho House, to replace the cuts to rehab over the last 13 years.
In Edinburgh the number of drug related deaths has risen by 1, from 95 to 96, in East Lothian the number of drug related deaths has remained the same at 18, in West Lothian the number of drug related deaths dropped by 2 from 25 to 23 and in Midlothian the number of drug related deaths has risen from by 4 from 14 to 18.
In the last 10 years the number of drug related deaths has more than doubled in Lothian from 73 deaths in 2010 to 155 deaths in 2019.
The number of drug related deaths from Heroin, in Lothian, has risen from 56 in 2018 to 69 in 2019.
Drug related deaths from Benzodiazepine rose from 94 in 2018 to 109 in 2019, with “street” Benzodiazepine drug related deaths rising from 69 to 85, of which Etizolam rose from 42 to 72.
Drug related deaths from cocaine rose from 51 in 2018 to 62 in 2019 and the number of alcohol related deaths dropped from 25 in 2018 to 22 in 2019.
Lothian MSP, Miles Briggs, said:“Every single drug death in Scotland is a tragedy and it is deeply concerning that the number of drug related deaths has risen year on year.
“Cuts to drug rehab beds and addiction programmes by SNP Ministers have been counterproductive in reducing drug related deaths in Scotland.
“The Scottish Conservatives have called on a £20 million Scottish Recovery Fund, to shift the focus from methadone prescriptions to drug rehabilitation programmes.
“SNP Ministers have failed to prevent people from using drugs in Edinburgh and the Lothian’s or to support people off drugs if they have become addicted.”
Lothian MSP, Miles Briggs, has called for clarity over upcoming NHS Lothian infrastructure projects.
Last month (w/c 14th December) it was announced that the Scottish Government was withdrawing £45 million funding for a new Princess Alexandra Eye Pavilion hospital. An initial agreement for the new hospital had already been agreed and a business case submitted in May 2019.
In a Written Answer from the Scottish Government this month, Lothian MSP Miles Briggs, was informed that an Initial Agreement, IA, had been submitted from NHS Lothian for a new Edinburgh Cancer Centre and a decision would be made this month (December) by the Capital Investment Group, CIG, based on the strategic case.
The new Edinburgh Cancer Centre would provide services for Cancer patients across the South East of Scotland.
At the start of this year, prior to Covid-19, it was announced that plans for a new Edinburgh Cancer Centre would be delayed to 2030 from the original planned date of 2025. The Scottish Government committed to investing £20 million in the current Edinburgh Cancer Centre to keep it going until the new Centre is ready.
Lothian MSP, Miles Briggs, said:“The confusion around new NHS Lothian infrastructure projects is extremely concerning and clarity is urgently needed on what projects are being funded.
“We are in desperate need of a replacement Edinburgh Cancer Centre, which will benefit the whole of the South East of Scotland, and is expected to be another decade before it is ready.
“The wait for routine eye treatments, such as for Glaucoma, are already incredibly long in NHS Lothian and patients deserve better than being short changed by SNP Ministers.
“I will hold SNP Ministers to their word to get these essential projects in NHS Lothian funded.
“SNP Ministers have underfunded NHS Lothian for the last 10 years. We need to see the health board receive their fair share of health funding in the upcoming budget.”
10 Dry January tipsfrom RUARI FAIRBAIRNS, Co-Founder and CEO of Edinburgh’s One Year No Beer:
How to set yourself up for successfully drinking less next year, when so many of us have relied on alcohol to help get through the pandemic:
2020 has been such a challenging year for so many, but it’s time to think about how to start planning for success – God knows we all deserve some!
With this in mind, here are my 10 top tips to help you get ahead of the game so that you can go into 2021, firmly on your A-game.
Be sure to stock up on alcohol-free drinks so that when you’re feeling the need to drink something at the end of a long day, there are plenty of tasty alternatives for you to enjoy. Why not order yourself a new different alcohol-free drink to try every weekend throughout January and February so that you can look forward to having a tasting session and enjoying and talking about the different flavours? Make it exciting!
Cutting back on the booze will also do wonders for your bank balance so pick something that you have wanted for a long time and then set aside the money that you would have otherwise spent on alcohol, so that you can save up for it and finally buy it.
Make a promise to yourself that you are going to get healthy in 2021 – use the calorie calculator on the OYNB website to calculate how many calories you will be saving by cutting back on the booze.
Remind yourself of the importance of sleep when it comes to mental and physical health – alcohol disrupts sleep patterns, it’s a myth that a glass of wine will help you to relax enough to sleep. Alcohol causes slow-wave and REM sleep cycles to be impacted, resulting in shorter sleep cycles which are disrupted. After removing alcohol from your diet you will sleep in deeper and longer cycles and this will really help your body to rest and repair each night.
Set yourself a fitness goal – whether it’s a marathon, or simply a 5km walk around the local park, once alcohol is removed from your diet, your body will have more energy for physical exercise, so help yourself to stay on track, by picking something to focus on and work towards.
Speaking of exercise, remind yourself that this is a marathon, not a sprint. There is no point abstaining from alcohol in January, only to go full throttle at it again in February. This will simply do more damage than good. Take some time to educate yourself about the shorter-term benefits of abstaining from alcohol – these only improve over time.
Forgive yourself for ‘blips’ – Much like dieting, which is also bad for you! – people slip up from time to time and instead of giving up because you are disappointed in yourself, learn to quickly forgive yourself so that you can put it behind you and get back on track. There’s no use wallowing in one bad decision or a moment of weakness. In fact, focus on your Streak achieved instead!
Address barriers to your success head-on by explaining to your friends and loved ones, what you are doing and why – maybe even ask them to get on board and join you. By speaking directly to these people and explaining why you are not drinking, it will help you to get them on side, and enable them to see things from your perspective.
Tune in to the impact of alcohol on your mental health – Alcohol is one of the most common and unhelpful coping strategies for stress, depression and anxiety. Yet overuse of alcohol can contribute to the worsening of mental health issues and lead to lower moods and anxiety. Using alcohol will not address any mental health problems, but only make these issues worse.
Finally, if you are still struggling with all of this, take some time to identify what might be sitting at the root cause of your need to drink alcohol – is it your job? Are you having problems in your relationship? Have you got money worries? If you take some time to uncover the triggers, then this will go a long way to helping you to address them.
Founded in 2015, OYNB is an award-winning behaviour change programme and online toolkit for surviving modern society alcohol-free, aimed at anyone drinking more than 3 glasses of wine a week.
With a member base of over 80,000, they believe that having a community is crucial to making a positive lifestyle change, and so the founders are constantly finding new and exciting ways to provide this support.
OYNB is not an abstinence programme; it is not about eliminating alcohol entirely. It’s about empowering people to break down old habits and build new ones, creating a positive mindset that lets the individual take back control and make clear-sighted decisions. They are now developing technology that will enable members to connect over their common goals, such as caffeine, sugar, gambling and social media.
