MONTHLY WELLNESS BULLETIN · SEPTEMBER 202 6
Looking after your health, at every stage of life This month we mark World Cancer Research Day with a focus on prevention, early detection and the small everyday habits that protect your longterm health.
IN THIS MONTH’S ISSUE
01
Looking after your health at every stage of life
02
World Cancer Research Day: Small actions that support long-term health
03
The emotional impact of cancer: Looking after your mental wellbeing
04
Know the signs: Why early detection matters
05
September health reset: Small habits for a healthier autumn
06
Talking to your family about cancer: Why conversations matter
07
Eating for longevity: Simple habits to support healthy ageing
08
Protecting your health while balancing work and everyday life
Also inside: this month’s recipe and the September wellbeing calendar.
Your wellbeing, every month, from the team at MCL Medics
September 2026
WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 01
Looking after your health at every stage of life Good health isn’t something we achieve once and then forget about. It’s built through the choices we make every day, from staying active and eating well to getting enough sleep, managing stress and making time for the people and activities that bring us joy. As we get older, our health needs naturally change. What works in our twenties may look very different in our forties, sixties or beyond. The good news is that it’s never too early or too late to make positive changes. Small, consistent habits can improve both your quality of life today and your health in the years ahead. September often feels like a fresh start. The summer holidays are over, routines begin to settle and many people find it’s a good time to refocus on their wellbeing. Rather than setting ambitious goals that are difficult to maintain, it’s worth thinking about the small changes that could make the biggest difference.
Looking after your whole wellbeing
Prevention starts with everyday habits
Good health is about much more than avoiding
Many of the biggest improvements to our long-
illness. Physical health, mental wellbeing and
term health come from the things we do
social connections all play an important role in
consistently rather than occasionally.
helping us feel our best.
Being physically active, eating plenty of fruit and
Regular exercise, a balanced diet and good
vegetables, limiting alcohol, avoiding smoking,
sleep provide a strong foundation, but spending
protecting your skin from the sun and attending
time with family and friends, taking breaks when
routine health checks can all reduce the risk of
you need them and finding healthy ways to
developing serious health conditions later in life.
manage stress are just as important. Looking after one area of your health often has a positive effect on the others.
It’s also important to listen to your body. If you notice a change that doesn’t feel right or have symptoms that persist, don’t ignore them. Speaking to your GP early can provide reassurance or help identify a problem before it becomes more serious.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 01 CONTINUED
Healthy ageing is about staying independent Healthy ageing doesn’t mean trying to stop the ageing process. Instead, it’s about giving yourself the best chance of staying active, independent and able to enjoy the things that matter most to you. Building strength, maintaining mobility, looking after your mental wellbeing and staying socially connected all become increasingly important as we get older. These habits don’t just add years to life, they help add life to those years.
One small change is a great place to start Improving your health doesn’t have to mean transforming your lifestyle overnight. In fact, trying to change everything at once often makes it harder to stick with new habits. Instead, choose one small change you can make this month. It could be taking a walk after dinner, eating an extra portion of vegetables each day, booking a health check you’ve been putting off or simply making more time to rest. Looking after your health is a lifelong journey, and every positive choice you make is an investment in your future wellbeing.
Looking after your health is a lifelong journey, and every positive choice you make is an investment in your future wellbeing.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 02
World Cancer Research Day: Small actions that support long-term health Every year on 24 September, World Cancer Research Day shines a light on the vital role research plays in improving cancer prevention, diagnosis and treatment. It also reminds us that while not all cancers can be prevented, there are positive steps we can all take to reduce our risk and support our long-term health. Many of these actions don’t require dramatic lifestyle changes. Instead, it’s the everyday habits we build over time that can have the biggest impact.
Focus on what you can control It’s easy to feel overwhelmed when thinking
Healthy living benefits more than cancer prevention
about cancer, particularly if you’ve been
The choices we make each day don’t just lower
affected personally or know someone who has.
the risk of cancer. They also support heart
While factors such as age, genetics and family
health, strengthen bones and muscles, improve
history can influence risk, there are still many
mental wellbeing and help us stay independent
aspects of our health that are within our control.
as we get older.
Being physically active, maintaining a healthy
Rather than trying to follow the latest health
weight, eating a balanced diet, limiting alcohol,
trend, focus on habits you can maintain in the
avoiding smoking and protecting your skin from
long term. A daily walk, cooking more meals
the sun can all contribute to better health and
from scratch or finding ways to be more active
help reduce the risk of several types of cancer.
throughout the day are all positive steps that add up over time.
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WELLNESS BULLETIN · SEPTEMBER 2026
Research continues to save lives Thanks to decades of research, our
ARTICLE 02 CONTINUED
Small actions today can make a difference tomorrow
understanding of cancer has improved
No one can eliminate their risk of cancer
enormously. New treatments, earlier diagnosis
completely, and developing cancer is never
and better screening programmes mean
someone’s fault. However, making healthy
that more people are surviving cancer than
choices where you can is one of the best ways
ever before.
to support your wellbeing both now and in
Research also helps us understand how lifestyle,
the future.
diet and physical activity influence our health,
This World Cancer Research Day, consider one
giving us the evidence needed to make
small change you could make that your future
informed choices about reducing risk.
self will thank you for. Whether it’s taking a walk after work, eating an extra portion of vegetables or finally booking a routine health check, every positive step counts.
Find out more If you’d like to learn more about reducing your cancer risk and the latest evidence on healthy living, these organisations provide trusted advice: World Cancer Research Fund: Information on cancer prevention, healthy eating and physical activity. NHS: Guidance on cancer symptoms, screening programmes and healthy lifestyle advice. Cancer Research UK: Information on cancer prevention, early diagnosis and current research.
It’s the everyday habits, built up over time, that make the biggest difference.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 03
The emotional impact of cancer: Looking after your mental wellbeing A cancer diagnosis affects much more than physical health. Whether you’ve experienced cancer yourself or are supporting a loved one, it’s completely normal to experience a wide range of emotions. Fear, uncertainty, anger, sadness and even guilt are all common reactions, and those feelings can change from day to day. The emotional impact doesn’t always end when treatment finishes either. Many people continue to experience anxiety about the future, adjusting to changes in their health or finding a new sense of normal.
Everyone responds differently
Looking after your mental wellbeing
There is no right or wrong way to feel after a
While difficult emotions can’t always be
cancer diagnosis. Some people want to talk
avoided, there are ways to support your mental
openly about what they’re going through, while
wellbeing during challenging times.
others prefer to process things privately. Some continue with their normal routines, while others need time away from work or everyday responsibilities.
Talking to someone you trust, spending time outdoors, staying active where possible and maintaining a routine can all help provide a sense of stability. Some people also find it
It’s important to remember that your experience
helpful to keep a journal, practise relaxation
won’t necessarily be the same as someone
techniques or connect with others who have
else’s. Giving yourself permission to feel
had similar experiences.
whatever you’re feeling is an important part of coping.
If you’re finding it difficult to cope, don’t be afraid to ask for support. Your GP, cancer care team or a mental health professional can help you access the right advice and services.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 03 CONTINUED
Supporting someone you care about If a family member, friend or colleague has cancer, you may also experience your own worries and emotions. You might feel unsure what to say or worry about saying the wrong thing. Often, the most valuable support is simply being there. Listening without trying to solve every problem, checking in regularly and offering practical help, such as shopping, cooking or attending appointments together, can make a real difference.
Giving yourself permission to feel whatever you’re feeling is an important part of coping.
Remember to look after your own wellbeing too. Supporting someone else can be emotionally demanding, and it’s important to make time for your own rest and support when you need it.
Help is available No one should feel they have to cope alone. If you or someone you know is affected by cancer, there are organisations that can provide practical information, emotional support and guidance. Macmillan Cancer Support offers information, support services and a dedicated support line for people living with cancer and their families. Cancer Research UK provides trusted information about cancer, treatment and coping with the emotional impact of a diagnosis. NHS offers advice on mental wellbeing, cancer care and accessing support services through your GP or specialist team.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 04
Know the signs: Why early detection matters Many health conditions, including cancer, are more treatable when they’re found early. That’s why it’s important to pay attention to your body and seek medical advice if something doesn’t feel right. While most changes won’t turn out to be cancer, getting them checked can provide reassurance or help identify a problem before it becomes more serious. Early detection isn’t about worrying over every ache or pain. It’s about being aware of what’s normal for you and recognising when something has changed.
Know what’s normal for your body
Don’t ignore routine screening
We’re often the first to notice when something
Screening programmes are designed to detect
feels different. A new lump, a persistent cough,
certain health conditions before symptoms
unexplained weight loss or changes that don’t
appear, giving people the best possible chance
go away are all worth paying attention to.
of early treatment if something is found.
You don’t need to diagnose yourself, but if
In the UK, the NHS offers several screening
you’ve noticed a symptom that has lasted for
programmes, including breast, bowel and
several weeks or you’re concerned about a
cervical screening for those who are eligible. If
change, it’s always sensible to speak to your GP.
you receive an invitation, try to book your appointment as soon as you can, even if you feel completely well.
Most changes won’t turn out to be cancer, but getting them checked can bring reassurance or find something early.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 04 CONTINUED
Trust your instincts Many people delay seeing a doctor because they don’t want to waste anyone’s time or they hope a symptom will go away on its own. In reality, GPs would much rather assess a concern early than see someone months later when a condition has become more advanced. If something doesn’t feel right, trust your instincts and make an appointment. It’s always better to ask the question than spend weeks worrying.
Looking after your future health Early detection isn’t just about cancer. Regular eye tests, dental check-ups, blood pressure checks and NHS Health Checks all play an important role in helping to identify health issues before they become more serious. Taking advantage of these appointments and paying attention to changes in your health are simple but important ways to look after yourself for the future.
Early detection isn’t about worrying over every ache or pain. It’s about being aware of what’s normal for you.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 05
September health reset: Small habits for a healthier autumn As the summer comes to an end and routines begin to settle, September can feel like a natural opportunity to reset. Rather than making drastic lifestyle changes, it’s a good time to reflect on the habits that help you feel your best and think about what you’d like to carry into the months ahead. A healthy reset doesn’t have to mean strict diets or ambitious fitness plans. In fact, small, sustainable changes are often the ones that last.
Get back into a routine
Make the most of seasonal foods
Longer evenings, holidays and social events can
Autumn brings plenty of nutritious produce that
sometimes disrupt our usual routines.
can add colour and variety to your meals.
September is a great time to re-establish habits
Apples, pears, blackberries, squash, mushrooms
that support your wellbeing.
and root vegetables are all in season during
Try to keep regular meal times, aim for a consistent bedtime and make time for
September and are packed with vitamins, minerals and fibre.
movement each day, even if it’s just a short
Using seasonal ingredients can also be a
walk. Having a routine can help improve your
cost-effective way to enjoy healthy, home-
energy levels, support better sleep and make
cooked meals.
healthy choices feel easier.
Small, sustainable changes are usually the ones that last.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 05 CONTINUED
Prepare for the colder months As the weather begins to change, it’s worth thinking ahead about how you’ll look after your health during autumn and winter. Keep active even when the days become shorter, stay up to date with any vaccinations you’re eligible for, and make time for activities that support your mental wellbeing. Planning ahead can make it easier to maintain healthy habits as life gets busier.
Take stock of your health A seasonal reset is also a good opportunity to check in with yourself. Have you been putting off a routine appointment? Are you getting enough sleep? Do you feel you’re managing stress well? You don’t need to tackle everything at once. Choosing one area of your health to focus on this month is a realistic way to build positive habits that last.
A fresh start doesn’t have to wait for January Many people think of January as the time to make healthy changes, but September offers just as much opportunity for a fresh start. The return to regular routines makes it easier to introduce new habits and stick with them. Whether it’s cooking more meals from scratch, walking a little more each day or making time to unwind in the evenings, every small step is an investment in your long-term health and wellbeing.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 06
Talking to your family about cancer: Why conversations matter Talking about cancer isn’t always easy. Whether you’re discussing a family history of cancer, encouraging someone to attend a screening appointment or supporting a loved one through a diagnosis, these conversations can feel emotional and difficult to start. Many people avoid the subject because they don’t want to worry others or they aren’t sure what to say. However, having open and honest conversations can help families feel better informed, more supported and more prepared if challenges arise.
Share what you know
Listen as much as you speak
If cancer runs in your family, sharing that
If someone you care about has been diagnosed
information with close relatives can help them
with cancer, they may want to talk about how
understand their own health and know when to
they’re feeling, or they may prefer not to.
seek advice.
Everyone copes differently.
You don’t need to have all the answers. Simply
Rather than feeling you need to offer advice or
talking about family medical history and
find the right words, focus on listening.
encouraging one another to attend routine
Sometimes asking, “How are you feeling today?“
screening appointments or speak to a GP if they
or “Is there anything I can do to help?“ can
have concerns can be an important step in
mean far more than trying to fix the situation.
protecting everyone’s health.
You don’t need to have all the answers to start the conversation.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 06 CONTINUED
Include children in age-appropriate ways When cancer affects a family, children often notice that something has changed, even if no one has explained what’s happening. Using simple, honest language that is appropriate for their age can help reduce fear and confusion. Reassure them that it’s okay to ask questions and let them know they can talk about their feelings whenever they need to.
Support goes both ways Supporting someone with cancer can be rewarding, but it can also be emotionally demanding. Family members and carers need support too. Make time to look after your own wellbeing, accept help when it’s offered and don’t be afraid to reach out to friends, support groups or healthcare professionals if you’re finding things difficult.
Having open and honest conversations can help families feel better informed, more supported and more prepared if challenges arise.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 07
Eating for longevity: Simple habits to support healthy ageing The food we eat plays an important role in our health throughout life. While there’s no single food that can guarantee a long life, a balanced diet can help reduce the risk of many long-term health conditions, support our immune system and give us the energy we need to stay active. Healthy eating doesn’t have to be complicated. Making small, sustainable changes to your everyday meals can have a lasting impact on your wellbeing.
Fill your plate with a variety of foods Eating a wide range of foods helps your body
Choose foods that support healthy ageing
get the nutrients it needs. Aim to include plenty
As we get older, our nutritional needs can
of fruit and vegetables, wholegrains, beans,
change. Protein helps maintain muscle strength,
pulses, lean sources of protein and healthy fats
while calcium and vitamin D are important for
as part of your weekly meals.
healthy bones. Fibre supports digestive health
Different coloured fruit and vegetables provide different vitamins and minerals, so adding
and can also help lower cholesterol and keep blood sugar levels steady.
variety to your plate is an easy way to support
Simple swaps, such as choosing wholemeal
your overall health.
bread instead of white, adding beans to soups and stews or including a handful of nuts as a snack, can all help improve the nutritional value of your diet.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 07 CONTINUED
Stay hydrated Drinking enough fluids is just as important as eating well. Water helps regulate body temperature, supports digestion and keeps our bodies functioning properly. Many people drink less as the weather becomes cooler, so try to keep a bottle or glass of water nearby throughout the day. Herbal teas, lower-fat milk and sugar-free drinks can also contribute towards your daily fluid intake.
Enjoy food as part of a healthy lifestyle Healthy eating isn’t about cutting out your favourite foods or striving for perfection. It’s about finding a balance that works for you. Cooking at home more often, eating regular meals and enjoying food with family or friends can all support both your physical and mental wellbeing. There’s also room for the occasional treat, because healthy eating is about what you do most of the time, not every single meal.
Small changes can make a big difference Improving your diet doesn’t have to happen overnight. Adding an extra portion of vegetables to your evening meal, swapping sugary snacks for fruit a few times a week or trying a new healthy recipe are all positive steps. Over time, these small habits can support healthy ageing, helping you stay active, independent and well for years to come.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 08
Protecting your health while balancing work and everyday life For many of us, work is a big part of life. While it can provide purpose, routine and social connection, it can also make it difficult to prioritise our health. Busy schedules, long hours and competing responsibilities often mean healthy habits are the first things to slip. Looking after your wellbeing doesn’t have to involve making major changes. Finding small ways to protect your health throughout the working week can make a real difference to how you feel, both now and in the future.
Make movement part of your day
Don’t ignore the warning signs
If you spend most of the day sitting at a desk, try
It’s easy to dismiss tiredness, aches or ongoing
to build more movement into your routine.
stress as “just part of work“, but persistent
Stand up regularly, stretch between meetings,
symptoms shouldn’t be ignored.
take the stairs where possible or go for a short walk during your lunch break.
If you’re feeling constantly exhausted, struggling with your mental wellbeing or noticing changes
If your job is physically demanding, it’s equally
in your physical health, take the time to seek
important to give your body time to recover.
advice. Speaking to your GP or another
Staying hydrated, taking breaks and getting
healthcare professional early can help prevent
enough sleep all help your body repair
small issues from becoming bigger ones.
and recharge.
Looking after yourself isn’t taking time away from work. It helps you stay well enough to enjoy it.
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WELLNESS BULLETIN · SEPTEMBER 2026
ARTICLE 08 CONTINUED
Protect your mental wellbeing
Make your health a priority
A healthy work-life balance isn’t just about the
Many people postpone health appointments
number of hours you work. It’s also about
because work feels too busy. Whether it’s a
making time to switch off.
routine screening appointment, an eye test, a
Taking regular breaks, using your annual leave, setting boundaries where possible and making time for hobbies, exercise and family life
dental check-up or a visit to your GP, making time for preventative healthcare is an investment in your future health.
can all help reduce stress and improve your
Remember, looking after yourself isn’t taking
overall wellbeing.
time away from work. It’s helping you stay well
Even a short break away from your screen can improve concentration and leave you feeling more refreshed.
enough to enjoy your work, support the people around you and continue doing the things that matter most.
Small changes can have a lasting impact Protecting your health doesn’t require a complete lifestyle overhaul. Packing a healthy lunch, taking a walk after work, drinking more water or simply making time to unwind at the end of the day are all small habits that can add up over time. The healthiest routines are usually the ones that fit naturally into your everyday life. Choosing a few simple habits that work for you is far more effective than trying to change everything at once.
The healthiest routines are the ones that fit naturally into your everyday life.
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WELLNESS BULLETIN · SEPTEMBER 2026
THIS MONTH’S RECIPE
Autumn harvest lentil and vegetable soup This soup is packed with fibre, vitamins and plant-based protein to help keep you feeling fuller for longer. Lentils provide protein and iron, while the vegetables contribute a range of vitamins and minerals that support heart health, digestion and overall wellbeing. It’s also an easy recipe to batch cook, making healthy lunches throughout the week much simpler. METHOD INGREDIENTS (SERVES 4)
1 tbsp olive oil
1
heat. Add the onion, carrots and celery, then cook for around 8 minutes until softened.
1 onion, diced 2 carrots, peeled and chopped 2 celery sticks, chopped 2 garlic cloves, crushed
2
1 litre vegetable stock 1 courgette, diced 2 handfuls of spinach
3
Fresh parsley, chopped (optional)
Add the red lentils and vegetable stock. Bring to the boil, then reduce the heat and simmer for 20 minutes.
4
Add the courgette and cook for a further 8 to 10
5
Stir through the spinach until wilted, then add the
minutes until tender.
lemon juice and season with black pepper.
Juice of half a lemon Black pepper to taste
Stir in the garlic and thyme and cook for another minute.
1 tsp dried thyme 150g red lentils, rinsed
Heat the olive oil in a large saucepan over a medium
6
Serve with wholemeal bread or enjoy on its own for a warming, nutritious lunch.
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WELLNESS BULLETIN · SEPTEMBER 2026
WELLBEING CALENDAR
September Wellbeing Calendar MON
TUE
WED
THU
FRI
SAT
SUN
1
2
3
4
5
6
Pick one healthy habit to build this month.
Take a walk at lunchtime and enjoy the autumn air.
Add an extra portion of vegetables to a meal.
Book a routine appointment you have been meaning to arrange.
Swap 15 minutes of screen time for a good book.
Drink a little more water than you usually would.
7
8
9
10
11
12
13
Stretch for a few minutes after sitting for a long period.
World Physiotherapy Day
Cook a meal using seasonal ingredients.
Take a break outside, even for ten minutes.
Check in with someone you have not spoken to for a while.
Take the stairs instead of the lift today.
Spend an hour doing something that helps you relax.
14
15
16
17
18
19
20
Go to bed 30 minutes earlier and unwind properly.
Make time to rest if you need it.
Pack a healthy lunch or snack for the day.
World Patient Safety Day
Try a new fruit, vegetable or healthy recipe.
Leave your phone behind and enjoy a short walk.
Appreciate something your body lets you do each day.
21
22
23
24
25
26
27
Spend time outdoors and notice the changing season.
Organ Donation Week
World Cancer Research Day
Share your organ donation wishes with loved ones.
Choose one habit to continue beyond this month.
Take a break from your desk and move your body.
Enjoy a meal with family or friends and make time to talk.
Declutter one small area of your home or workspace.
28
29
30
Note three things you have done for your wellbeing.
World Heart Day
Choose one healthy habit to carry into October.
Keep moving: a walk, a stretch or an activity you enjoy.
World Alzheimer’s Day
Learn something new or complete a puzzle.
Get active: a brisk walk, a bike ride, anything you enjoy.
Note any health questions you keep meaning to ask.
Which one habit will you carry into October?
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