Health and wellbeing – Page 3 – The NEN

Healthy Heart Tip: Traffic Light Food Labels

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Traffic Light Food Labels

Reading food labels can be confusing, and it can be hard to know where to look, with the back-of-pack labels often feels like navigating through a maze.

Most food and drink manufacturers, as well as supermarkets in the UK, now voluntarily display front-of-pack information in a colour-coded ‘traffic light system’. Energy, fat, saturated fat, total sugars, and salt content are commonly displayed in green, amber and red on the front of many food and drink packets to help consumers make informed choices.

By being aware of the nutrient content of foods, reading food labels correctly and making healthy swaps, you can keep your heart healthy and live a little longer too.

Here are some tips to help you make the healthiest food choices possible:

Energy value

The energy value of food or drinks is measured and displayed on packets as both calories (Kcal) and kilojoules (kJ).

On average, men need to consume around 2500kcals per day and women need approximately 2000kcals. This should be taken into account when choosing your food and drink options. Lower calorie options are often healthier, but make sure you check the sugar and salt content.

If you regularly consume more calories than you burn off, then it is likely you will gain weight. Increased weight is associated with a higher risk of developing heart diseases

Go green

You should aim to choose foods that have as many areas highlighted in green as possible. Traffic light labelling can help you to make healthy informed decisions about what brand or type of food you buy.

For example, if you are selecting a pre-packed sandwich or a jar of sauce, look at which one has more green sections on the front.

Amber: proceed with caution!

If you notice that food has amber front-of-pack information, then proceed with caution. This food can still be healthy, and it is advised to opt for foods with mainly green and amber labels, but just be aware not to consume too much of it.

Make sure that you are aware of your intake. If you are buying more than one item of food for a meal and they all have amber warnings for salt, then swap one for a healthier lower-salt alternative.

Remember high levels of salt, sugars and saturated fats can all impact your heart health.

Red: STOP!

Are you regularly choosing foods that have lots of red on the labels? Be careful!

Consuming foods that are high in fat, saturated fat, sugar and salt have a negative impact on your heart and it is generally advised to avoid those with red labels.

Eating these on occasion as a treat and part of a balanced healthy diet is fine, but when they are consumed regularly, they can increase your blood pressure and bad cholesterol levels (LDL).

This puts an increased strain on your heart and heightens your risk of cardiovascular diseases.

Bowel Cancer Awareness Month

It’s #BowelCancerAwarenessMonth.

People living in Scotland aged 50 to 74 are sent a home bowel screening test every two years.

The test can be done in the privacy of your home and returned using the pre-paid envelope provided.

To find out more, visit http://nhsinform.scot/bowelscreening

Menopause Goals at Spartans

‘Celebrating the Second Half‘

There are around 400,000 women in Scotland who are of menopausal age. Too many of them will feel like they are alone.

For some it’s still a taboo subject which can lead to a lack of discussion and understanding. Every area of their life impacted and, often, left with crippling social isolation.

Menopause Goals is a pilot programme that aims to harness the power of football to help – thanks to a collaborative effort from the Scottish FA, St Mirren FC Charitable Foundation, University of Glasgow, and menopause expert Maria Anderson.

The initial 12-week course – held at St Mirren Park – saw 25 local women, who each had to address a number of issues brought on by the menopause, report improvements with symptoms, a greater sense of empowerment and, overall, better mental health.

The plan is to roll the programme out across Scotland so it can be delivered by other football clubs and charity groups – and it’s coming to Spartans here in North Edinburgh this month (see poster).

Corrie Campbell (Scottish FA, Football Social Responsibility Officer) explained: “So far, the power of football has tackled a lot of issues, but menopause is one of the few remaining taboo subjects that impacts so many people.

“A lot of people are still embarrassed to talk about it, whether it’s in the workplace or within their own family and friendship groups.

“I think there’s a real opportunity for football clubs around Scotland to make a difference.

“We came together to form Menopause Goals because there’s a need for education and knowledge for women in Scotland and we’re really excited about it.

“The tagline is ‘celebrating the second half’ and we want to help provide the tools, knowledge and confidence so people know their life isn’t over when they’re perimenopausal or postmenopausal.

“The University of Glasgow’s research department conducted an evaluation of the project using various methodologies.

“The pilot spanned 12 weeks and involved 25 participants experiencing symptoms at different menopausal stages.

“The Menopause Goals leadership team – including Gayle Brannigan, Chief Executive of St Mirren FC Charitable Foundation, and our menopause expert, Maria Anderson – organised weekly in-person sessions, complemented by online resource sharing.

“The pilot aimed to enhance participants’ knowledge about menopause and their personal journeys, helping them comprehend the impact on their well-being, relationships, and professional lives.

“The research outcomes will pave the way for a resource that enables the implementation of similar programs in football clubs throughout Scotland. This resource will also contribute to government objectives, given that menopause is a focal point in the Women’s Health Plan.

“Looking ahead, the objective is to leverage football’s influence. This innovative resource aims to educate and empower volunteers and staff within football across Scotland, providing them with tools and knowledge to support women gradually.

“The goal is to enable women to comprehend the complexities of menopause, fostering logical thinking about their body’s needs. By applying their learning in manageable steps, women can reduce symptoms, boost confidence to communicate with health professionals, and articulate their needs effectively.”

Stress Awareness month: Experts share tips on reducing stress levels through small, positive actions

April marks Stress Awareness Month in the UK, which since 1992 has sought to raise awareness of the causes and dangers of stress.

Stress is the body’s reaction to pressure or feeling threatened. It is very common and can help people to work hard and achieve their goals. However, too much stress can have a negative impact on your physical, emotional and mental health.

The theme for this year’s month is Little By Little, focusing on the impacts of small, consistent and positive actions. To mark the month, the learning experts at online training provider High Speed Training have shared some tips to help identify and effectively manage stress at home.

Stress is a normal part of life, and everyone will experience it at some point. There are many causes of stress and they will be different for everyone. Some common sources of stress include:

Feeling under lots of pressure.
Facing big changes in your life.
Being worried about something or someone.
Not having control over the outcome of a situation.
Having overwhelming responsibilities.
Not having enough work or having too much work.
Experiencing discrimination, hate or abuse.
Going through a period of uncertainty.

Dr Richard Anderson, Head of Learning & Development at High Speed Training, said: “A key part of managing stress is being able to recognise when you are stressed and responding appropriately. This is crucial as preventing and managing long-term stress can lower your risk for other conditions such as heart disease, obesity, high blood pressure and depression.

“There are many sources of stress in our everyday lives. For many, stressful situations occur in the workplace or due to our jobs. All employers must ensure the health and safety of their employees, including minimising the risk of stress-related illness, so if you are experiencing stress at work, you should try and speak to your employer.”

Know the signs

There are many symptoms of stress, from feeling anxious and angry to physical manifestations, such as headaches, difficulty breathing and muscle aches.

When you’re stressed, your muscles can contract and become tense, leading to neck pain, headaches, back ache and cramps. Physically relaxing your muscles can help to alleviate these feelings.

Trying to control your breathing can also help. Try taking a deep breath through your nose, holding it for 5-6 seconds and breathing out through your mouth. Repeating this three times can help increase the amount of oxygen to your brain and reduce your heart rate.

Take Some Time and focus on rest

Taking some time out of your daily routine is essential if you are going to relax your mind and body fully. Activities such as reading, walking, doing a hobby or spending time with friends can all help alleviate stress and allow you to focus on a positive activity.

Sleep is also essential to our wellbeing so you should aim to get a full night’s sleep every night. Most people need around 7-8 hours’ sleep a night, though some people can manage on 6.

To get a better night’s sleep, try going to bed and getting up at similar times each day to stabilise your body clock, and try to complete a relaxing activity before you go to sleep. It’s also important to ensure your bedroom is sufficiently dark and quiet, and if possible, avoid using electronic devices in bed.

Eat healthily

Dr Anderson said: “Without a balanced diet your body may be more susceptible to stress-related illnesses, so it is vital that you continue to eat healthily when you are feeling stressed. Always eat breakfast and keep hydrated throughout the day to stop yourself running out of energy and feeling tired.

“Eating foods from the 5 key food groups at every meal, consisting of a large amount of fruit, vegetables and starchy foods, a moderate amount of protein and dairy and a small amount of fats and sugars, will help to keep you happy and healthy.

“Try to cut out as many saturated, high-calorie foods as possible, such as pies, pastry, cakes, biscuits and crisps, as these can make you feel sluggish and will be detrimental to your mood.”

Get moving

Exercise is a great way to prevent stress and anxiety and a good way to release tension. Whichever fitness activity you choose to do, even if it’s just for 20 minutes a day, it will help to decrease blood pressure and lower your heart rate: two of the worst physical symptoms of stress.

When you exercise, endorphins are released in your body (as opposed to the adrenaline and cortisol released when you are stressed) which help to produce feelings of well-being and calmness.

Dr Anderson continues: “Everyone will experience stress at some point in their lives. It’s clear that long-term or prolonged periods of stress can have a negative impact on your physical and mental health.

“Identifying the causes of your stress and regularly engaging in stress management activities will help you to respond effectively.”

For more information on managing stress, and for lots more practical advice, please visit the High Speed Training Hub.

More than half of Scots show signs of eye condition presbyopia, says Specsavers

MORE than half (52%) of over 35s in Scotland admit to displaying at least one of the signs associated with the eye condition presbyopia – despite more than 40% believing their eyesight is good.

The figure was revealed by Specsavers as it seeks to raise awareness of the condition, which is most common in adults over 40. Presbyopia is the gradual loss of your eyes’ ability to focus on nearby objects and is a natural part of ageing.

The research found holding squinting when trying to focus on objects or text, keeping something at arm’s length to read it, turning the big light on or a lamp to read and zooming in on your phone to read things were some of the most common behaviours people adopted to compensate for a change in their vision.

The survey also revealed that the changes to vision can lead to some blunders, with those surveyed in Scotland admitting to misplacing important items (20%) or struggling to read maps (15%). Other signs include increasing the font size on your phone in order to read better, struggling to adjust vision when switching between long and short distance and having blurred vision whilst attempting to look at an object.

Presbyopia usually becomes noticeable in your mid to late 40s and gradually worsens until 65. An optician will check your vision in the same way as they would to determine whether someone is short-sighted or ‘myopic’.

Dr Josie Forte, optometrist at Specsavers, says: ‘Most of us will experience some effects of presbyopia as we age because of subtle changes in the lens of our eye. However, it really isn’t something to worry about, but it is important to see an optician if you experience any changes in your vision.

‘There are a variety of solutions on offer, including reading glasses, varifocals, multifocal contact lenses or a combination of both, depending on what you prefer. Your local optician can recommend the best treatment for you, so we would recommend booking an eye test if you are experiencing any symptoms.’

Stand-up comedian Jen Brister will be headlining a new comedy club in London later this month to put the spotlight on the common eye condition.

By launching the ‘At-Arm’s-Length’ Comedy Club, Specsavers aims to highlight the symptoms of presbyopia and encourage people to take action if they recognise any of the signs and behaviours.

Find out more here: visit At-Arm’s-Length Comedy Club | Specsavers UK

For more information or to book an appointment visit specsavers.co.uk/eye-health/presbyopia.

Drug overdose: How to save a life

PUBLIC Health Scotland have worked with @SimonCommScot to publish a new resource on what to do in an emergency response to a drug overdose.

First, know the signs of overdose.

Get your copy of ‘How to save a life’ here:

https://publichealthscotland.scot/publications/how-to-save-a-life-emergency-response-to-an-overdose/…

#HarmReduction

how-to-save-a-life-booklet_1323 Download

Caroline is Scotland’s Midwife of the Year

A staff member with NHSGGC has been named Midwife of the Year 2024 at The Mariposa Trust Awards.

The Mariposa Trust exists to ensure that each baby who has died during pregnancy or early in life is recognised and that the parents, extended family, and friends receive the support they need for as long as they need it.

The awards recognise midwives, nurses, bereavement midwives, doctors and community members who have gone above and beyond in the care and support they have provided for people who have experienced baby loss.

Caroline Judge is a Charge Midwife at the Royal Alexandra Maternity Unit in Paisley, and she was recognised by the charity for her important role in caring for women across Greater Glasgow and Clyde and their families when they experience loss in their pregnancy and birth journey.

In addition to her current charge midwife role Caroline has worked with women and families to provide resources for special memory making during this very emotional and difficult time in the labour ward.

She has introduced sibling boxes for brothers and sisters with the support of various charities, and she is passionate about progressing the service that provides follow-up care and support for women once they leave the hospital.

Caroline was honoured to receive a nomination for Midwife of the Year and in shock when they announced her name as the winner. She explained: “I was aware that the event had received a record number of nominations for this award, so I was very surprised when my name was called.

“I found the night inspirational being surrounded by so many incredible people who care for families with bereavement and do such an amazing job.

“I am forever grateful to the person who nominated me.”

Laura Flynn, Lead Midwife (Clyde) for NHS Greater Glasgow and Clyde, said: “Supporting families through their loss in pregnancy is a hugely important part of our work.

“Caroline leading the charge on many of our initiatives, to provide the level of care that our women and families need, is something that is worth recognising.

“Caroline has been a dedicated midwife in the RAH for many years and the team are so proud that she has been commended for the amazing work she does.”

NHS Greater Glasgow and Clyde is among the second wave of health boards within Scotland to implement the National Bereavement Care Pathways (Scotland) which aim to improve bereavement care for parents after pregnancy or baby loss.

Spending to support Scotland’s vulnerable children slashed by more than a third

SCSC calls for greater resourcing

Spending cut of £1,934 per pupil from 2012/13 for those identified with additional support needs (ASN) – 33.9 per cent cut over a decade
More than doubling in the number of pupils with ASN from 2012
Cut of 546 in the number of ASN teachers

An alliance of leading providers of specialist children’s services, the Scottish Children’s Services Coalition (SCSC), has called for greater resourcing to support children and young people with ASN, such as autism, dyslexia and mental health problems.

The call comes as new figures contained in a parliamentary answer to the Cabinet Secretary for Education and Skills, Jenny Gilruth MSP, reveal that average additional support for learning (ASL) spend per pupil has slumped by over a third (34.8 per cent).[1] This comes against a perfect storm of escalating numbers of pupils with ASN, against the backdrop of cuts in support.

While the SCSC supports a presumption of mainstreamingfor pupils with ASN, meaning that they are educated in a mainstream school unless exceptional circumstances, without adequate resourcing there is an obvious impact on those with ASN, fellow pupils and teachers.

The SCSC is calling on the Scottish Government to work with local authorities to increase funding to support the needs of vulnerable children and young people, including greater provision of specialist ASN teachers, educational psychologists, behaviour support staff and classroom assistants.

The figures highlight that average spending per pupil on ASL by local authorities in Scotland (primary, secondary and special education) has fallen from £5,698 in the 2012/13 financial year to £3,764 in 2022/23 (in real terms). This amounts to an overall cut in spending of £1,934 per pupil, representing a 33.9 per cent drop.

This fall is against the backdrop of a 104.8 per cent increase between 2012 and 2022 in the number of pupils identified with ASN, from 118,011 to 241,639, amounting to 123,628 individuals. Those with ASNcurrently represent more than a third of all pupils (34.2 per cent).³

Between 2012 and 2022 the number of full-time equivalent ASN teachers (publicly funded primary, secondary, special and centrally employed) has fallen from 3,390 to an all-time low of 2,844, a decrease of 546 teachers, representing a cut in numbers of 16.1 per cent.⁴

Against the backdrop of Covid-19 and the cost-of-living crisis, with its disproportionate impact on those with ASN, this cut in support has created a perfect storm for those with ASN.

A spokesperson for the SCSC commented: “It is devastating to note cuts in spending supporting those with ASN, and we would urge the Scottish Government to adequately resource the provision of the likes of specialist teachers, educational psychologists and classroom assistants.

“We are facing a lost generation of children with ASN, and it is vital that they get the care and support they need, when they need it, especially given the impacts of the Covid-19 and cost-of-living crisis. This is also key if we are to genuinely close the educational attainment gap, as we know that those with ASN are disproportionately drawn from poorer neighbourhoods.

“We are experiencing a mental health emergency, and have also witnessed dramatic increases in classroom disruption, impacting on pupils and teachers alike. This is in part due to increased levels of social, emotional and behavioural difficulties post-lockdown.

“The Scottish Government and local authorities must work together to provide adequately resourced support across Scotland for those children and young people with ASN, representing some of the most vulnerable individuals in our society. “

Healthy Heart Tip: Reducing your salt consumption

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Reducing your salt consumption

Consuming too much salt can lead to high blood pressure, a major risk factor for developing heart diseases. Salt is a source of sodium which is essential for a healthy body and diet. However, when we consume too much it can have a negative effect on our cardiovascular system and kidneys.

Did you know that one tablespoon of soy sauce contains almost 3g of salt? The NHS recommends no more than 6g of salt a day, this is around one level teaspoon. This includes salt that is already in our foods, plus any that’s added during or after cooking.

Here are some tips to help you reduce your salt consumption:

Reduce processed food consumption

Processed, ultra-processed foods and packaged foods are often responsible for much of the salt you eat. Eating a diet based on fresh foods, fruits and vegetables will help to reduce your salt intake and improve your heart health.

Processed foods are those that undergo any deliberate changes before being sold, for example, washing, cutting, canning, freezing or adding preservatives. Whereas ultra-processed foods, undergo extensive processing and end up looking nothing like their original state. They often have additives, artificial flavours and colours, sweeteners and preservatives added to them.

Always check your food labels when purchasing packaged foods. Green and amber on the traffic light system labels are healthier as they tend to be lower in salt. Try to avoid labels with red on them where you can.

If possible, try and make the foods from scratch, this way you know exactly what’s going into it. It may help to batch cook and freeze some of the meals for convenience.

Choose lower-salt alternatives

Try low, reduced salt or sodium versions of foods and sauces. These are often available for soy sauces, jars of sauce and stock.

If possible, buy tinned vegetables, pulses or fish in water instead of brine, this will reduce your salt consumption further.

For a food to be classified as low in salt, it needs to have 0.3g salt or less per 100g. Between 0.3g and 1.5g of salt is classed as medium salt content, whilst 1.5g salt or more per 100g is seen as high salt content.

Don’t add salt to your food

Herbs and spices such as parsley, oregano and chilli powder are a great alternative to use than salt.

You could try adding lemon, garlic and wholegrain mustard for extra flavours in your cooking too.

Experiment with your flavours and enjoy your cooking.

Two in three Scots may be at risk of stress, charity warns

A mental health charity’s research has revealed more than two thirds of Scottish respondents are not meeting their needs and could be at risk of stress, which can lead to mental health challenges.

The Mental Health Toolkit, the training arm of independent mental health charity Suffolk Mind, has identified 12 emotional and physical needs – including Achievement, Emotional Connection, Sleep, Movement, Security, Attention, Control and Community – we should aim to meet to stay well.

The charity’s validated Emotional Needs Survey reveals that out of 2,367 Scottish respondents, 66% felt they were not meeting their Emotional Needs.

The survey also found that 66% are not feeling rested after sleep, 61% do not feel part of a community and 51% do not feel secure.

Wendy Sheppard, Corporate Relationships Manager at The Mental Health Toolkit, said: “When needs aren’t being met, we feel stress, nature’s way of alerting us that something is wrong.

“Our research shows more and more people in Scotland feel they are not meeting their needs which, as a result, could cause stress and mental ill-health.

“Many of the survey respondents were employed, and we know that our workplace can either support mental health or be a barrier to wellbeing.”

The Mental Health Toolkit provides workplace training through a suite of practical mental health courses for staff, managers, and leadership teams.

Officially launching in Scotland in April through a free breakfast event, The Mental Health Toolkit offers practical skills to support mental wellbeing at work.

The event, at Dalmahoy Hotel and Country Club in Kerknewton, near Edinburgh, takes place from 8.30am on Wednesday, April 3.

It will include networking with refreshments, an introduction to The Mental Health Toolkit and a Q&A session.

Wendy added: “Increasing knowledge and awareness of mental health and how to support colleagues is essential within any business or organisation.

“The Mental Health Toolkit gives people powerful tools to help recognise and meet their physical and emotional needs, as well as support those around them.

“We are excited to be officially launching our workplace wellbeing courses to businesses in Scotland, following success in our home county, Suffolk, and across the UK.”

For more information on The Mental Health Toolkit and to book your free place at the event, contact the team.