Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK
Make a plan to stop smoking
Although rates of smoking have decreased in the UK in recent years, approximately 6.9 million people over the age of 18 are smokers. Smoking harms almost all organs in the body and it is a leading cause of preventable death.
Smoking can damage your heart and blood vessels, which increases your risk of having a heart attack. Quitting smoking can be difficult, but it is an important step for reducing your risk of heart disease. We provide some tips to help you stop smoking.
List the reasons to stop smoking
If you want to stop smoking, an effective and simple thing you can do to stay on track is to write a list of the reasons why you wish to quit smoking. Whenever you feel the urge to smoke, you can read this list and it should inspire you to keep going.
Decide when to stop
As soon as you stop smoking, your risk of heart disease will reduce. The sooner you decide to quit the better. Choose a date within the next two weeks. If you leave it too long, you will give yourself time to change your mind.
Make a plan
Make a plan to quit smoking and ask your friends, family and co-workers for their support. Identify triggers that make you want to smoke and work out how you will overcome them in advance. For example, if you usually smoke during your break at work, plan to go for a walk instead.
Manage your cravings
Cigarette cravings are intense urges to smoke and they can last for 5 minutes. Quitting smoking requires a huge amount of willpower. When you get a craving, try to distract yourself for 5-10 minutes until it passes. You could try planning a healthy dinner or plan a route for a cycle ride or a walk. Once the craving has passed, you can give yourself a pat on the back.
Get support
Getting support to stop smoking can increase your chances of success. You could try contacting your local Stop Smoking Services or chatting to your GP. You could also seek advice from a friend or family member who has successfully stopped smoking or someone who is also trying to quit. You could also consider using a stop smoking aid, such as nicotine patches, gums, lozenges or nazal sprays to help stop the cravings.
You can get further support with stopping smoking from the NHS:
With children and young people’s mental health so badly effected by lockdown and prolonged absence from school, this year’sChildren’s Mental Health Weekhas a particular resonance.
Former primary school teacher Laura Steele of education expertsPlanBeehas gathered a week’s worth of fantastic FREE resources inone downloadable pack.
Parents can use them to help their children explore their mental health and give them the tools to express their thoughts and feelings.
These posters aim to help your child understand some of the physical sensations that accompany different feelings. Explore and discuss the vocabulary on each poster. You could ask children: Do you know what this word means? Have you ever felt like this? What made you feel this way? Could you add any more words to either of the posters?
Older children may find the Synonym Booklet of Emotions useful to expand their vocabulary and help them to better express themselves.
Use these 16 feelings and emotions cards to develop discussion around a range of different feelings, using the questions below each emoji. If your children cannot think of an example, you could describe and explain a time when you felt this way. They could also be asked whether each of the cards represent a ‘warm fuzzy’ or a ‘cold prickly’ feeling, picking up on yesterday’s discussions.
You could then challenge your child to use the Design your own Emotion Emojissheet to create their own versions. Encourage them to think about their personal experience of each emotion, and think carefully about the shape, colour, size and facial expression they choose.
Today’s resource focuses on a specific feeling: worry, or anxiety. Tell your child that everyone experiences this feeling sometimes, and more often than not, acknowledging and talking about the reasons why you are worried or anxious can help you to feel better. These Worry Monster Activity Sheets can help your children to voice, and then deal with, any anxieties they may have.
Anger and frustration can be difficult emotions for anyone to deal with, not least children. These posters offer a range of techniques that can be used almost anywhere, in any situation. The first four posters (The Calm Down Cake, The Slow Down Star, The Slow Down Square and the Helping Hand) direct children to focus on their breathing, using an image to help them do this. Discuss and practise the techniques together, first with and then without the posters in front of them, so children realise that these strategies can be successful using only their imagination if needed.
The final poster in the pack (5…4…3…2…1), may be more suitable for older children. They are directed to use all of their senses to focus and calm the mind. They can do this for the actual environment they are in, or an imagined one, such as a park, a beach or a forest.
The mental benefits of meditation are now widely recognised – for children as well as adults. Research has shown that short, regular meditation sessions can have a positive effect on children’s attention, focus, self-awareness, and their management of thoughts and feelings. This Guide Sheet is a simple, easy introduction to meditation, with step-by-step instructions to follow. Try a short session with your child. Ask them how they feel afterwards. You could try to add a session like this into your daily routine, and see what effect it has over time on your child’s emotional well-being.
A person with a fixed mindset feels that they have no control over their abilities, or problems they may face. But someone with a growth mindset knows that they can improve their abilities and overcome difficulties if they persevere and are patient with themselves. Discuss these differences with your child, and look at the poster for examples of each type of mindset. What type of mindset does your child think they have, and why? Why might it be better to have a growth mindset?
Children could use the blank poster provided to write their own personal examples of statements they made when they felt they had a fixed mindset, and how they could turn this around into a growth mindset statement.
End the week on a positive note with this activity, where children are encouraged to think about all the different aspects of their life that they are thankful for. A blank template is included for children to record these thoughts.
The I am Lucky Because…activity sheet may be more suitable for younger children, where they are encouraged to think about and complete the sentences, ‘I am lucky because I can…’, ‘I am lucky because I am’… and ‘I am lucky because I have…’.
More support will be available to people experiencing emotional distress following the expansion of the Distress Brief Intervention (DBI) programme to further local areas.
If someone presents as ‘in distress’ to emergency services or in a primary care setting, this programme can offer them a call from a trained operator within 24 hours. They will then be provided with up to two weeks of one-to-one support to help address issues which might be contributing to their distress, including, for example, money worries and relationship problems.
NHS Ayrshire and Arran are the latest health board to launch a DBI programme, following the rollout of a local service in Inverclyde earlier this month. Since it began in 2017, the programme has been made available in ten Health and Social Care Partnership areas.
Mental Health Minister Clare Haughey said: “This is an innovative programme and, we believe, world-leading intervention which provides vital support to people experiencing emotional distress. It is a crucial part of the wide range of actions we are taking to improve public mental health and wellbeing.
“Since its launch in 2017 over 12,800 people have been referred for support and these new sites, in addition to the new pathway through the NHS 24 Mental Health Hub helpline, will help us expand this service across Scotland by 2024.”
Someone who has experience of the DBI programme is Pamela, who self-presented as in distress to her GP. Pamela (her name has been changed to protect identities) had experienced depression and anxiety for some time but was finding it difficult to manage due to an altercation with a neighbour who was verbally aggressive towards her.
Pamela said: “I cannot thank DBI enough for the help I have received from them. I feel less stressed and now have ongoing support in place for the future which has given me more confidence.
“I feel encouraged now to start doing things again that I enjoy, like hobbies and seeing family again. DBI has also improved my self-esteem and I now know that I am worth more than what I had been willing to accept previously.”
National DBI Programme Manager Kevin O’Neill said: “Our partners across Ayrshire and Arran and Inverclyde have shown incredible collaboration in support of building connected compassionate support for people in distress.
“We welcome our new regions to the growing DBI community and we look forward to working and learning with them in our collective programme of incremental growth and continuous improvement with the shared ambition of providing the best connected compassionate support possible.”
The Scottish Fire and Rescue Service (SFRS)is set to be honoured by blood cancer charity Anthony Nolan, at a digital awards celebration next month.
SFRShas been shortlisted for the Recruiter of the Year at the Anthony Nolan Supporter Awards 2020.
The prestigious Anthony Nolan Supporter Awards are back for their eighth year and will recognise the outstanding achievements of the volunteers, fundraisers, clinical supporters and donors who help the pioneering blood cancer charity save lives.
The awards ceremony is usually held at the Tower of London, but with mass gatherings of this nature currently unable to take place there will be a digital celebration instead, where celebrities and other specially invited supporters will announce the winners of each category in specially pre-recorded films.
The SFRS formed the groundbreaking partnership with the blood cancer charity 12 years ago.
Since then, volunteers have worked tirelessly to raise awareness about the desperate need for more stem cell donors.
As a result, over 18000 new potential stem cell donors have been recruited on the Anthony Nolan register.
The partnership has seen 76 people recruited by the scheme donate stem cells and give seriously ill patients a second chance at life.
Now mainly focusing on Secondary School recruitment, volunteers from the service have educated over 38,500 school children aged between 16 and 18.
Andy Watt, Chair of the SFRS Partnership said: “We are absolutely delighted to be shortlisted as a finalist at this year’s Anthony Nolan Supporter Awards. Even during lockdown, people recruited by the partnership have donated their stem cells and given desperately ill patients a second chance.
“This only happens because of the contribution of our incredible volunteers and this nomination is entirely about them. They give so freely of their time and I hope they reflect with great pride on the contribution that they make to saving and improving lives”
Henny Braund, Chief Executive of Anthony Nolan, said: “It is remarkable to see how many people support our work to find a match for those in need of a stem cell transplant. Without them, none of our life-saving work would be possible.
“It’s impossible to overstate the significance of the work done by our partners in SFRS. The passion and determination of the volunteers to educate Scottish schoolchild on the lifesaving subject of stem cell donation, is nothing short of inspirational. The fact that 76 lives have potentially been saved, is a result that speaks for itself.”
Anthony Nolan is the charity that finds matching stem cell donors for people with blood cancer and blood disorders and gives them a second chance at life. It also carries out ground-breaking research to save more lives and provide information and support to patients after a stem cell transplant, through its clinical nurse specialists and psychologists, who help guide patients through their recovery.
An additional £500,000 will be made available to health boards this financial year to provide dedicated mental health support for health and social care staff during the (Coronavirus) COVID-19 pandemic.
Health Boards will be able to immediately recruit psychologists and other staff dedicated to supporting the mental health of the health and social care workforce. This funding will be followed by a further £1 million in each of the next two financial years.
Mental Health Minister Clare Haughey said: “We are doing our best to support health and social care staff, to ensure that they have the resources they require to look after themselves, and that they can get help if necessary.
“We are providing Boards with additional funding via NHS Education for Scotland to deliver a workforce development programme to increase capacity and capability to provide psychological therapies and interventions for health and social care staff if and when they need it.
“We have asked our NHS and social care staff to work through unprecedented times and often in unfamiliar settings. Many have been asked to learn new skills and work in new roles in unfamiliar teams.
“They all, too, have had to adjust to the impact the pandemic has had on our personal lives and communities, including having to care for their own families. This has been, and continues to be a huge ask and we are deeply grateful for the hard work, commitment and professionalism of those working in health and social care, at this time of unprecedented challenge.”
Staff are encouraged to make use of available support that is available through the National Wellbeing Hub or by calling the 24 Hour Wellbeing Helpline on 0800 111 4191. Since launching, over 64,000 people have used the hub.
LifeCare Edinburgh, the older people’s support charity, is today announcing it is extending its ‘meals on wheels’ service launched last year as increased support for the elderly through the crisis.
The charity set up the new service in September thanks to securing significant funding from Barclays 100×100 UK COVID-19 Community Relief Fund.
The hot food delivery programme has rapidly become an integral part of the charity’s service plan supporting those most in need through the pandemic. In just over three months, LifeCare has provided over 2,000 fresh and nutritious two-course meals delivered safely, hot and ready to eat.
Meals are prepared in the charity’s community café on Cheyne Street in Stockbridge and delivered by their Help at Home service.
Meal deliveries have been hailed as ‘lifesaving’ by those accessing the service. In particular, the programme is proving to be a huge help for those struggling with mobility issues which may be worsening through the crisis as people remain in the home.
Others lack the energy to cater for themselves, for those who live alone it is something to look forward to, and it provides comfort and assurance for friends and family members who live elsewhere and are unable to visit to care for their loved ones.
An additional benefit is that delivering the meals to those most vulnerable acts as an important regular ‘check-in’ service where the trained team can safely make sure that the individual is coping OK and assess/refer any new needs.
Damian McGown CEO of LifeCare, (above) said: “We are hugely proud of our vital new meals on wheels service which has already provided positive, practical support to over 100 local older people who are truly suffering through this difficult time.
“The colder, darker months have always been a challenge for older people, but this is a winter like no other. The elderly have been disproportionately affected by the virus and as restrictions increase once again those in our communities remain very worried, fearful, often lonely and chronically isolated. Family and friends can no longer visit, activities are cancelled, and day services closed. The most vulnerable are shielding once again.
“We are therefore announcing that, thanks to the support from Barclays, LifeCare will be extending our meals on wheels service to offer double the existing support – we are now able to reach 200 local older people most in need.
“Those eligible will receive a fresh, nutritious two-course meal delivered hot and ready to eat. Please contact us if you or someone you know could benefit from LifeCare’s free meals on wheels service.”
Scott Stewart, Head of Barclays Scotland, said: “LifeCare is playing a vital role in this crisis. The charity has amplified its offering to elderly people with the donation provided by Barclays and we are delighted to support their work.”
Meals are delivered at lunchtime and there is a choice of two main courses each day with one choice always being vegetarian. All special dietary requirements and allergies can be catered for.
If you, or someone you know, would like to benefit from the meals on wheels service please call 0131 343 0940 to discuss.
A coalition of leading independent and third sector children and young people’s service providers has called on the Scottish Government to deliver a “budget for mental health” this afternoon.
The call from campaign group, the Scottish Children’s Services Coalition (SCSC), comes in advance of today’s Scottish Budget and Children’s Mental Health Week (1st-7th February). It comes amid growing concerns over a potential lost generation of vulnerable children and young people, whose mental health is being impacted by the pandemic.
The SCSC has urged greatly increased investment in services for children and young people to tackle a current mental health pandemic and called for a national crusade to address this.
COVID-19 has had a devastating impact on young people’s mental health and wellbeing, with the recent Prince’s Trust long-running annual survey of young people’s happiness and confidence returned the worst findings in its 12-year history. It found that more than a quarter (26 per cent) say that they feel unable to cope with life since the start of the pandemic.
In addition, half of the young people interviewed said that their mental health has worsened, with more than half (56 per cent) said they always or often felt anxious. 1
Even prior to the pandemic cases of poor mental health were at unprecedented levels, representing one of the greatest health challenges of our time, and there is a growing number of vulnerable children who cannot access services. With a new lockdown and a return to home schooling, even some children who would not have accessed children’s mental health services normally will need support this year.
However, just over 50p in every £100 of the NHS budget is being spent on specialist child and adolescent mental health services (CAMHS). A frighteningly low figure despite the fact that mental health services are literally creaking at the seams due to greatly increasing demand.
Research indicates that 10 per cent of children and young people (aged five to 16) has a clinically diagnosable mental health problem (around three in every classroom) – however, it should be noted that these figures are some years out of date and it is widely believed that numbers have increased and will increase further given the impacts of COVID-19.
Recent statistics however point to the fact that only one health board in Scotland is treating children and young people within an 18-week waiting time and more than 1,000 have been waiting over a year to be treated.
The SCSC has also called for greatly increased investment in services and for a renewed focus on prevention and early intervention. This includes on-demand counselling services in GP surgeries and greater community support generally, reducing the need for referral to under-pressure specialist CAMHS.
A spokesperson for the SCSC said: “Our children are remarkably resilient, but the statistics on the mental health of our young people does create a compelling case for a national crusade to address what is a mental health pandemic representing one of the greatest public health challenges of our time.
“We are urging the Scottish Government to make the forthcoming budget a budget for mental health for our children and young people. Unless the government takes urgent action to improve access to services, this young generation will be destined for a future of mental ill health, with a resultant societal impact.
“There must be significantly increased investment in and greater collaboration between the public, private and third sectors to deliver adequate mental health support. We must also use this as an opportunity to radically transform our mental health services, both for now and for the future, refocusing on prevention and early intervention.
“This mental health crisis is one we can address, but it will require a similar energy, drive and commitment to that which was demonstrated for COVID-19 if we are to achieve this and prevent this generation of young people giving up on their futures – and themselves.”
In honour of Veganuary a time of year when vegan lovers can share the joys of all things vegan, Need2Know Books are looking for the best mouth-watering vegan recipes from members of the public.
Using a range of aromatic ingredients alongside a variety of vegan staples the hunt is on to find the best of the best in vegan cooking. So, if you fancy trying your hands at a bit of creative vegan culinary enter Need2Know Books’ Vegan Recipe Challenge.
There are lots of free giveaways for the best eight entries with the top two winners winning a free copy of the Essential Guide to Vegan Cooking and Food for Health, a must have guide on how to get optimal nutrition from food. A selection of the best original vegan recipe entries will be given a chance to be featured in a fully illustrated colour cookbook published by Need2Know Books.
Ian Walton, the director of Need2Know Books says: “We want vegan food lovers to explore new ways of cooking vegan food. Using a variety of flavours and textures the challenge is to create an original culinary masterpiece that is simple to make and can be enjoyed by people of all ages.
“So, whether you want to put a new spin on brown rice and lentils, or butternut squash with pumpkin seeds, creating something new is the challenge.”
Need2Know Books publishes a variety of essential guides that cover issues concerning health, mental health, fitness and diet. A range of essential guides are available that give dietary advice and guidance on children’s nutrition, weight loss, and food for health. All Need2Know Books highlight important ‘essential things to know’ written in easy to read language without unnecessary and confusing jargon.
Covid has certainly changed our home habits with many of us spending more time in the kitchen experimenting with new foods and flavours. Research has found that cooking at home has increased by 40% since the first lockdown in March 2020.
The love of vegan cooking has been growing in the last few years. Recent data revealed the number of vegans in the UK now exceeds three-and-a-half million, or 7% of the population. These figures indicate that veganism has seen a 700% growth in the UK in the last two years.
In the United States a similar pattern can be seen. A new study has revealed that the number of Americans following plant-based diets is up nearly 9.6 million over the last 15 years. This is a 300% increase and nearly 3 percent of the population in the United States are following a vegan diet.
Kelly Fairchild, a global business development manager from Ipsos Retail Performance said: “Plant-based diets are fast becoming mainstream, but the change hasn’t been a steady one.
“Recent years have seen rapid adoption of vegan diets and more meat-free products making their way onto shelves. As the dialog around veganism shifts from one of animal welfare, to wider concerns around climate change and personal health, we are seeing more and more people adopt this once minority dietary preference.”
The growing love affair with vegan eating and living is affecting all of our lives and can no longer be ignored. As more meat free products become available from the big chain supermarkets the opportunity to experiment with exciting new dishes will inevitably continue to grow.
To enter Need2Know Books’ Vegan Recipe Challenge send your recipe and a picture of your best dish. Remember to personalise it with a catchy title and a good quality photo. Shortlisted recipes will be featured on the company’s social media channels. Recipes need to be clearly written with appropriate ingredients, measurements and cooking time. All sorts of recipes will be considered from tasty dinner meals, to exotic breads, and yummy desserts.
Eight winners will be chosen in total with six given a book of their choice from Need2Know Books’ extensive book catalogue. The top two winners will receive a free copy of The Essential Guideto Vegan Cooking and Food for Health. The best entries will be eligible to feature in a new fully illustrated cookbook published by Need2Know Books.
OVER 1 MILLION calls have now been handled by Breathing Space, Scotland’s mental health phone service, since it began in 2002.
The milestone is being marked on this year’s National Breathing Space Day, the annual awareness date, which takes place on 1st February.
With over 9,000 calls to Breathing Space each month the service continues to grow and evolve with the introduction of a new pilot webchat service now offering online support.
Tony McLaren, Breathing Space National Coordinator, said: “Our Advisors work hard to ensure that every caller receives a caring and compassionate response. Sometimes, just being listened to can make all the difference to how someone is feeling.
“This last year has been particularly challenging, and anyone can find themselves in a position where they might need help with their mental health.
“Breathing Space Day encourages people in Scotland to take some time out for activities which improve mental wellbeing, such as enjoying nature, exercising or maintaining connections with others.”
The event also highlights the range of support available from the Breathing Space helpline and webchat service, which provides free, confidential, listening and advice for anyone who is experiencing low mood, anxiety or distress in their lives.
Mental Health Minister Clare Haughey said: “Looking after our mental health and wellbeing is just as important as looking after our physical health. That message is especially relevant at the moment, given the current restrictions in place to protect us from the COVID-19 virus.
“Breathing Space continue to do vital work to support people across Scotland who are feeling low, stressed or anxious. That’s why last Spring we provided an additional £500,000 to help expand their capacity to offer compassionate support to many more people.
“Today’s milestone of handling over one million calls is a remarkable achievement – I would urge anyone who is experiencing low mood, anxiety or distress in their lives to get in touch with the service through the helpline or by looking at the range of helpful advice on the Breathing Space website.
“I also echo Breathing Space’s call to encourage people to take time out to do something they enjoy, within the restrictions – such as keeping in contact with friends and family, and taking some daily physical activity where possible.”
Callers contact Breathing Space for a wide range of reasons, including relationship issues, stress, anxiety and suicidal thoughts. However, over the last year the service has seen an increase in issues such as bereavement, work and money worries, and loneliness.
Breathing Space’s trained advisors ensure that each call is treated with patience and respect, knowing that it can often be the first time that a caller has contacted the service or talked about a problem.
Sometimes, when people call they’re not sure why they’re phoning or find it difficult to speak. This is where the experience of the Advisors can help, giving callers the space to think and talk when they are ready.
The message from Breathing Space is that it’s important to support your mental health through activities such as exercise and relaxation, particularly during these times of heightened stress and anxiety.
And if you’re worried or feeling down, please get in touch for some ‘breathing space’.
Breathing Space is available in the evenings (6pm to 2am weekdays) and 24 hours at the weekend (Fri 6pm to Mon 6am) on 0800 83 85 87. The web chat service can be accessed from www.breathingspace.scot.
With home schooling on the agenda for at least the next few weeks, a new digital tool from Quality Meat Scotland’s (QMS) Health & Education team, Farming Foodsteps, is offering a different way to engage in the sciences, home economics, maths and geography.
The free interactive resource is aimed at secondary school children and supports teachers and pupils in subjects across the curriculum through the story of red meat production, from field to plate.
As well as introducing the red meat journey and livestock farming, Farming Foodsteps also covers important messages around sustainability, the environment, food safety, careers and the role of red meat in a healthy diet. The preparation and cooking of red meat is also included.
Jennifer Robertson, Health & Education Manager at Quality Meat Scotland, who has school-age children herself, said: “Educators as well as the agricultural industry are keen to ensure that food and farming retains a significant place in the curriculum.
“Not only is it a key player in Scotland’s culture, but it can be easily integrated into subjects across the curriculum from literacy and geography to science, cooking and maths.
“It is also demonstrating to young people the many skills needed in modern agriculture, including technology, statistical analysis and environmental management in addition to the more traditional practices young people often associate with farming.”
Farming Foodsteps has been developed in line with the national curriculum and focuses on STEM (Science, Technology, Engineering and Maths), a key priority of the Scottish Government and Education Scotland.
It sits on an easy-to-use interactive platform online, with five main lessons full of colourful presentations, interactive games and tools, editable worksheets, and quizzes ideal for the home learning environment.
The nature of Farming Foodsteps is that it can be taught digitally, and it can be intuitively worked through by a pupil who has access to a laptop, tablet or phone, without support from an adult.
The “Glorious Grass” activity found in Lesson 2 – To Field, is a real maths challenge bringing to life the science of grass and its importance to Scottish farming. The unique Scottish difference is also peppered throughout the resource.
Another science-based activity found in Lesson 5 – To Fork, focuses on the Maillard reaction that occurs when cooking red meat, often called the browning reaction, but could be called the flavour reaction too.
The resource has been devised by working parents who appreciate the struggle to balance work with schooling, and has been sense checked by children who have tested the resource and its accessibility at home.
Ms Robertson concluded: “Learning has definitely changed over the last few months, and we would love to see Farming Foodsteps bolster home learning for families across Scotland. We are asking families to share their experiences on our social pages, and we are here to support anyone who needs help getting to grips with it.
“Farming Foodsteps is all about interactive fun while delivering some important messages, and it is another step towards equipping a new generation with the STEM skills, knowledge and capability needed to thrive in the changing world around us.”
QMS’ Scotch Kitchen in Schools will be featuring a suite of recipe videos on Twitter (@scotchkitchensc) that can easily be created at home, whilst supporting learning in the Home Economics and Hospitality set curriculum.
