Tag: Women

Healthy Heart Tip: Know Your Numbers, Ladies

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

Healthy Heart Tip: Know Your Numbers, Ladies

September is the launch of our #HERdisease campaign, aimed to raise awareness of the fact that 23,000 women die from coronary heart disease every year in the UK and dispel the myth that heart disease only affects men.

This week is ‘Know Your Numbers! Week’ which runs from 5-11th September and encourages everyone to take ownership of their heart health numbers. Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease.

Blood Pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as 2 figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps. Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.
Cholesterol

There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL, sometimes termed as ‘good cholesterol’. The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream.

Before women go through the menopause they can naturally have a higher HDL cholesterol due to the presence of oestrogen which seems to boost good cholesterol. See our previous healthy tip for ways to reduce bad cholesterol.

Get a Test

The only way to know if your blood pressure or cholesterol is high is to have it checked. Checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.

You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy or gym. You could also consider investing in a home blood pressure monitor to keep track of your numbers.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Period Products Act comes into force

Legal right to access free period products in Scotland

Scotland is to become the first country in the world to protect in law the right to access free period products.

Councils and education providers will be legally required to make period products available free of charge to anyone who needs them when the Period Products (Free Provision) (Scotland) Act comes into force tomorrow (Monday 15 August).

Since 2017, the Scottish Government has invested more than £27 million to fund access in a range of public settings and the new law will cement this progress.

Social Justice Secretary Shona Robison said: “Providing access to free period products is fundamental to equality and dignity, and removes the financial barriers to accessing them.

“This is more important than ever at a time when people are making difficult choices due to the cost of living crisis and we never want anyone to be in a position where they cannot access period products.

“Since 2018, we have delivered ground-breaking action by providing free period products for pupils and students in all our schools, colleges and universities. We are proud to be the first national government in the world to take such action.

“The work we are doing in Scotland continues to be world leading, going goes beyond provision of free products. We have also provided funding for an educational website for employers, run a successful anti-stigma campaign, and improved menstrual health resources available for schools.

“I’m grateful to all the young women and girls who have been crucial in developing the best ways to access products to meet their needs.”

People can find their nearest collection point through the PickupMyPeriod mobile app which was launched earlier this year by social enterprise Hey Girls with Scottish Government support.

Celia Hodson, founder of Hey Girls, said: “The Period Product Act shows Scotland is leading the way in recognising that period products are not a luxury and should be freely available to all.

“Through our PickupMyPeriod app, we work to ensure no-one in Scotland is left without access to period products and are well on the way to achieving that with more than 1,000 locations highlighted to users.

“We hope the Act will help those in need and that our app will be of support to many more as our network continues to grow.”

Top tips for exercising on your period

As summer of sport takes hold, Dr Shree and INTIMINA tackle your unanswered questions about exercising on your period

Recent headlines surrounding menstruation and Wimbledon have brought the conversation around sport and exercise whilst on your period back to the forefront. Whilst there is evidence to suggest that getting active whilst on your period can be beneficial, the thought may be daunting for some. Luckily, intimate wellness brand, INTIMINA, are experts on the subject and on hand to share helpful advice.

So if watching the Women’s Euros has inspired you to get active, these tips from INTIMINA’s gynaecologist and healthcare advisor, Dr Shree Datta, will tell you everything you need to know about exercising on your period. 

Should I exercise on my period?

Exercising whilst on your period is a matter of personal preference, and my main advice would be to listen to your body and what you feel up to. That said, there have been studies that suggest exercise may improve your mood and help with pain during periods, possibly due to the release of endorphins. So if you want to continue exercising or feel inspired to take up a new sport, don’t let your period stop you.

Can tracking your cycle be beneficial to sports performance?

The menstrual cycle has four key phases, which are marked by rising and falling levels of hormones such as oestrogen and progesterone. These hormones can affect our dietary needs, cravings, emotions as well as our response to different types of exercise. So, in short, yes, being in tune with your cycle and how you feel at each point of it can help you understand how your body will react.

It also can help to track your own sleeping, eating and exercise habits to take a personalised approach to your exercise programme and performance. Remember, your sleep is more likely to be affected in the days leading up to your period if you suffer from premenstrual symptoms and period pains – and fatigue can impact on your performance. Similarly, heavy periods may leave you feeling tired and “washed out” so it’s worth consulting your Gynaecologist if you find this is happening every month. 

What should I wear if I’m exercising on my period?

There is no doubt that wearing comfortable clothes, underwear and shoes whilst exercising influences our concentration and mood, thereby affecting our performance. Knowing your period cycle and moods can help you plan which exercise is best for you on your period, along with what is most appropriate for you to wear. There’s no one size fits all (excuse the pun!) here, so it’s about figuring out what works best for you.  Some women find looser clothing more comfortable in the first few days of their period, along with low intensity exercise. 

Although period blood is a normal part of our monthly cycle, if you’re worried about period blood leaking through, you may want to consider loose clothing or dark colours as well as “doubling ” up on period products – for example, using a menstrual cup as well as period pants or sanitary towel. Why not try INTIMINA’s Ziggy Cup 2, made of petal thin silicone meaning it can’t be felt, making it perfect for sport and exercise.  

Bear in mind that if you are regularly “flooding” or leaking blood through your clothes it’s worth speaking to your Gynaecologist as this may be a sign that you are losing a lot of blood during your period. This can be caused by several factors – for example, fibroids or polyps which can develop in the womb

What foods are best to eat to fuel me whilst on my period?

Studies suggest that diet and exercise performance may be most affected in the days leading up to and during your period. This is partly thought to be caused by the hormones we release in the second half of our menstrual cycle. Some research has shown that our total protein intake also increases in the second half of the cycle, along with an increase in appetite and cravings for sweet or salty flavour as a result of these hormonal changes. 

Whilst every person’s dietary needs vary, a balanced diet with plenty of fibre, protein and iron throughout the menstrual cycle are key as well as staying well hydrated.

Bear in mind that long periods of dieting can have a knock-on effect on your hormone release and can therefore affect the length of your period as well as the frequency – but don’t forget that this isn’t the only factor that can affect your period, for example stress and a hectic lifestyle.

Tracking the impact of your menstrual cycle can help you consider what foods suit you best in the first and second half of the cycle, when to undertake strenuous exercise and how your moods may be affected depending on where you are in your menstrual cycle. 

Danela Žagar, Spokesperson for INTIMINA, commented: “We know that people may have concerns around playing sport of exercising on their period, so we’re happy to have Dr Shree Datta on hand to share advice on how to stay active in a way that works for you.”

For more information on staying active whilst on your period, visit:

https://www.intimina.com/sport 

SHE Scotland SQA Mentoring Award

Please see the new flyer for the forthcoming SHE Mentoring SQA Award in partnership with Edinburgh College starting in August 22. 

This course is perfect for anyone starting their journey in working with communities, youth work and is particularly beneficial to developing skills to support others. Can also add to existing skills or as a refresher.   The course is a mixed gender group and will aim to be 12-14max participants.  Support for childcare and travel costs will be provided by Edinburgh College.

There is a small application to be completed. Please contact either Lauren or Lynn to find out more.

Please share with your staff, volunteers and community.

Karen

SHEscotland@outlook.com

Residents’ help sought to shape the way Edinburgh addresses women’s safety in public places

Edinburgh’s residents are being encouraged to have their say on what makes them feel safe or unsafe when out and about in the Capital and what they think could improve this.

The Women’s Safety in Public Places Community Improvement Partnership (WSPP CIP) has launched a new consultation on what makes Edinburgh residents, especially girls and women and vulnerable people, feel safe or unsafe in Edinburgh’s public spaces.

Recognising that making spaces safer for women, makes them safer for everyone, views are being sought on where people feel safe or unsafe and why, as well as what they think could be done to improve feelings and perception of safety. Findings will inform future plans to make Edinburgh ‘Safer by Design’.

Last year a report on Women’s Safety in Public Places was presented to the Policy and Sustainability Committee (30 November 2021). The report presented information from a number of teams within the Council, including Community Safety, 20-Minute Neighbourhoods and the Equally Safe Edinburgh Committee and proposed a range of actions to support and promote the safety of women and girls across the capital.

One of the first activities to drive forward the actions is a consultation into girls’ and women’s feelings about safety in public spaces in Edinburgh.

The Women’s Safety in Public Places Community Improvement Partnership was assembled in January 2022 consisting of representatives from the Council and Police Scotland and this consultation will now run for 12 weeks.

Councillor Mandy Watt, Depute Leader of the City of Edinburgh Council, said: “We recognise that some women and girls do not feel safe in public places. We are working to identify what makes particular areas and places feel safe or unsafe and what city partners can do to improve this.

“Women consider personal safety constantly in their everyday lives, from meeting and socialising with friends, to travelling on public transport and walking home. Recent murders of women in public spaces sparked a national conversation about how women feel unsafe and alter their behaviours to keep safe and the partnership is committed to addressing this in the Capital.

“Edinburgh prides itself on being an inclusive, diverse and welcoming city but there is no denying that like other cities in the UK more can be done to make our residents feel safe. This consultation is vital with responses helping to inform the future of how we develop and improve public spaces across the whole of the Edinburgh area, from the design of roads and pathways to the layout of parks and shopping areas and more.

“We have a responsibility to do everything in our power to make residents feel safe in their city. I would encourage everyone to take part in the consultation so that their feedback is at the heart of developing Edinburgh.”

The Partnership will use the findings from the consultation to inform their report and recommendations to bring back to the Council later this year.

Combined with data from Police Scotland, this report will help to inform future place-making and development plans for Edinburgh on how to make the city safer for all.

The online consultation is hosted on the City of Edinburgh Council – Citizen Space. It is open for 12 weeks from Monday 27 June 2022 to 20 September 2022.

Eilish McColgan launches scheme to support upcoming athletes

A three times Olympic athlete has hit the ground running in a bid to support fellow Scottish sportswomen.

Record breaking British and European middle and long-distance runner Eilish McColgan has a string of records under her belt – and this month (June 2022) broke her mother Liz’s Scottish record to win a 10,000m race in the Netherlands with a time of 30 minutes 19.02 seconds.

And now she hopes to give others a helping hand to boost their own sporting careers.

Thirty-one-year-old Eilish and her partner, Olympian Michael Rimmer, 36, have jointly set up Giving Back To Track; a non-profit organisation that aims to inspire women from all walks of life to reach their athletic best.

Not only have they created a fund to provide financial help to female athletes in Scotland, aged between 16 and 22, but they have also launched a community scheme that supports Eilish’s local club, Dundee Hawkhill Harriers.

Giving Back to Track was formed just six weeks ago after what Eilish described as a “brainstorm” moment earlier this year. “I realised how incredibly lucky I’ve been to have support and sponsorship and now that I’m a little more comfortable I wanted to give something back,” she said.

“I know how hard it is to get started in this career, so we thought we’d put a call out to ask other female athletes in Scotland if we could help – they don’t need to be runners, they can be from any disciplines within running or track and field.

Giving Back to Track has already awarded six £1000 bursaries along with sports clothing from sponsors and career guideline advice from Eilish and Michael.

Eilish, whose mother Liz McColgan won the 10,000m world title in 1991, said initially the scheme will focus on her local club Dundee Hawkhill Harriers and will support young women and children from the community.

“No child should be priced out of a sport,” she said. “There are so many costs involved; the cost of track facilities, buying training kits, transportation and paying for club fees and this is where we are able to help”.

If the scheme runs smoothly, Eilish and Michael hope to extend the sponsorship more widely: “We’re really just at the starting point – we’d actually love to grow it to include guys as well and not just in Scotland but in England, Wales and Ireland,” she said.

Last month (May 2022) Eilish claimed the European and British 10km road race at the Great Manchester Run, shaving two seconds from Paula Radcliffe’s unbeaten 19-year record, with a time of 30 minutes and 19 seconds.