lifestyle
Health & Fitness HOW TO NAIL DRY JANUARY
by Dr HELEN FLAHERTY, Head of Health Promotion and Education at Heart Research UK Dry January is a great way of addressing the effects of overindulgence during the festive season by making a conscious decision to stop drinking alcohol for the month. 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, here are some tips from Heart Research UK to help manage your drinking habits for a healthier 2022!
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.
How much can I safely drink? For men and women, the maximum recommended alcohol units each week is 14, spread over three or more days. If you are pregnant, it’s recommended that you don’t drink alcohol at all. Drinkaware provide assessment tools that you can use to track the amount you are drinking – see drinkaware.co.uk/tools
Stay on track
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. 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 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.
Getting help when needed If you are consuming more than 14 units a week, take steps to address it. You can get support by visiting: https://www.nhs.uk/live-well/alcohol-support/
Try to keep yourself on track by regularly reminding
Get your swim on! According to Swimming.org, more than 3.4 million seven to 11-year-olds in England are failing to meet minimum standards that have been brought in for swimming lessons outside of school. The research, released by national governing body, Swim England, found that 96% of youngsters are stopping lessons too early. As a result, Swim England is recommending that parents and guardians only consider stopping lessons for their children when they are ‘competent’ swimmers, rather than just displaying confidence in the water. Local company, Aquakids, runs weekly lessons as well as intensive courses, with the next course due to start in April. The company’s Lorna Crust, said: “The benefits of keeping swimming up means that strong swimmers can develop and enjoy other aquatic skills such as water polo, outdoor sports such as surfing, as well as lifeguarding and swim assisting.” For details see www.aquakids.co.uk or email info@aquakids.co.uk
30 Life in... Orpington January 2022
True or false: Hearing loss is a symptom of COVID-19 True – although it’s rare! Research from the University of Manchester has identified a link between COVID-19 and hearing loss. If you’re experiencing upper respiratory symptoms, you might experience pressure on the ears, or infections. These infections can cause hearing loss. However, the majority of people with COVID-19 will not experience this unusual symptom. As you get older, it is always important to have regular check-ups. A free online hearing test is available with Hidden Hearing. See hiddenhearing.co.uk/hearing-tests/ online-hearing-test
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