Compass Magazine May - July 2016

COMPASS Your Guide to Health & Wellbeing

Ways to enjoy

THE SUN

May 2016

Confessions of a

Junk-Food Junkie & tips to kick the habit!

...safely!

Straight off

the grill Delicious

summer recipes

Keeping your heart

healthy!

10

ways to lead a healthier lifestyle

Are you drinking enough

Water?

PAM

Wellness Keeping you happy & healthy!

11 signs that you aren’t drinking enough

Water...

Next to air, water is the element most necessary for survival, with the human body composed of 60 to 70 percent water. We can go without food for almost two months, but without water only a few days, yet most people have no idea how much water they should drink. In fact, many live in a dehydrated state.

Without water, we’d be poisoned to death by our own waste products. When the kidneys remove uric acid and urea, these must be dissolved in water. If there isn’t enough water, wastes are not removed as effectively and may build up as kidney stones. Water is also vital for chemical reactions in digestion and metabolism. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. We even need water to breathe: our lungs must be moist to take in oxygen and excrete carbon dioxide. It is possible to lose a pint of liquid each day just exhaling.

So if we don’t drink a sufficient amount of water, we are continuously damaging our bodies. If you experience any of the following issues, you can improve your situation by starting with a glass of H2O...

1. Your mouth is dry This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you’d obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist, long after that first sip.

2. Your skin is dry Your skin is your body’s largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body’s inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts - drink more water.

3. You’re overly thirsty We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who’s ever had a hangover can tell you that, upon waking up, your body just can’t get enough water. Alcohol dehydrates the entire body, and drinking water sends “YES PLEASE!” signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it’s talking about!

4. Your eyes are dry By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body, your tear ducts dry up. If you’re thinking “So what if I can’t cry?”, realise that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis.

5. You experience joint pain Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly.

6. Your muscle mass decreases Your muscles, also, are comprised mostly of water.

Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness.

7. You stay sick longer Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don’t fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.

8. You feel fatigued and lethargic As we just mentioned, when a body is dehydrated it “borrows” water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads to sleepiness and outright fatigue. A lack of stamina means you”ll start to experience that 2PM crash earlier and earlier in your day (and remember, coffee won’t help in the long run).

9. You experience hunger pains When you’re dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving a midnight snack. However, eating food creates more work for your body, whereas drinking water purifies supplies it with the fuel it needs to go through the other processes a body goes through.

10. You experience premature aging The amount of water our bodies retain naturally decreases as we age. Therefore, we should consciously increase our water intake. While premature aging is more evident on the outside, the damage it does to our insides will ultimately be felt over time.

11. You’ve read this far As you’ve read this far, chances are you thought to yourself “Hmm, I don’t think I drink enough water.”

So if you don’t think you do, pour a glass right now!

Don’t overdo it, of course, but if you’re not getting the recommended amount (see the equation above), there’s no harm in drinking more.

BB

Season i Safety Advice A British summer isn’t complete without a barbecue. However, before you start cooking over hot coals, get prepared by reading our essential barbecue tips for staying safe whilst having fun with family and friends.

• Alcohol consumption increases the risk of accidents occurring. Always take care using cooking fires.

• Concentrate on what you’re doing - it’s easy to be distracted when you have family and friends around you whilst cooking and this is often when accidents can happen.

• Barbecue gone out? NEVER use petrol or paraffin to revive your barbecue. Use only recognised lighters or starter fuel on cold coals in moderation.

• Make sure your barbecue is in good working order and that the site is flat and well away from sheds, fences, trees and shrubs.

• Keep a bucket of water and/or a hose pipe nearby in case of emergencies.

• Use only enough charcoal to cover the base of the barbecue to a depth of about 50mm (two inches).

• Keep children, garden games and pets well away from the cooking area. When you’ve finished cooking, make sure the barbecue is cool before trying to move it.

• NEVER leave the barbecue unattended.

• NEVER put ashes straight into a dustbin/wheelie bin. If they’re hot they could melt the plastic and cause a fire.

• Remember - barbecues should never be lit indoors!

Gas Barbecues • Bottled gas barbecues need special care when being turned on and off.

• Make sure the tap is turned off before changing the gas cylinder. Change gas cylinders in the open air if possible or open doors and windows to provide good ventilation.

• When you’ve finished cooking, turn off the gas cylinder before you turn off the barbecue controls. This ensures any gas in the pipeline is used up.

Please Remember...

• To start your barbecue only use barbecue lighter fuel or firelighters, NEVER use petrol, paraffin or other flammable liquids. Once your barbecue is lit, NEVER add more liquid fuel.

• Make sure your barbecue is on a safe, flat surface and well away from fences, plants, garden furniture and other flammable items.

• Keep children and pets well away from your barbecue.

• Keep a bucket of water nearby in case of accidents/emergency. When you have finished cooking with your barbecue, always extinguish the coals using water.

BQ

is here!

Charcoal BBQs There are a wide range of different barbecues and fuel types out there and choosing the right one can sometimes be a challenge; this guide gives everything you need to know. One great option is the charcoal fuelled barbecue, which is ideal if you want a genuine smoky, char-grilled taste to your food. This will give you the authentic experience of cooking over coals. There are a wide range of different charcoals and wood chips you can cook over, many of which will add a unique taste to your food.

There are two main types of charcoal you can use for your barbecue: lump-wood or briquettes. They are both formed from natural charcoal, and each has their own advantages. Whichever you choose for your barbecue, it is important to remember that charcoal can sometimes be a little tricky to light although it’s worth it for that original smoky taste - it might be beneficial to pick up some firelighters or a chimney starter to help get your charcoal going and help your barbecue run as smoothly as possible.

Lumpwood is a natural, pure form of charcoal, which will give an authentic taste. It is ideal for cooking foods which cook quickly at a high temperature, like steak or sausages, as it tends to reach a very high temperature quickly. As lumpwood is a pure form of charcoal it leaves very little ash behind once it has burned, making it easier to clean your barbecue once you’re finished cooking Briquettes are small blocks formed from compressing smaller pieces of natural charcoal, which gives them a very dense form. During this process some brands

add fillers which help the charcoal to light or ensure they burn for a longer period of time, but you can buy them without these fillers if you prefer.

Although briquettes take a little longer to get to their optimum cooking temperature, they often burn for longer - this is advantageous if you have a large amount of food to cook. The slower rise to a higher temperature can also help if you are cooking foods which need a slower cook on a lower heat. This makes them perfect for thicker steaks or roasting a joint. Their uniform shape also means that they will heat at the same rate, ensuring a more even heat over the entire area of your grill.

Another great advantage of charcoal barbecues is that you can use wood smoking chips, which are soaked and then placed in a smoker box in the barbecue or sprinkled over the lit coals. This encourages the barbecue to smoke and will impart a delicious smoky flavour in to your food.

Whichever charcoal you choose it is important to remember to wait until the coals are a pale grey or white and are barely smoking; this means it is hot enough to start cooking.

Grilling Recipes & Ideas...

Grilled Steak and Summer Vegetable Salad Try grilled bruschetta with this supper: Brush thick slices of crusty bread with olive oil, then grill until toasted on both sides. Flank steak can be used in place of hanger.

Prep: 45 mins Total time: 45 mins Serves: 4

INGREDIENTS

DIRECTIONS

1/3 cup extra-virgin olive oil + more for grill 2 sprigs rosemary 5 garlic cloves, thinly sliced 1.25 lbs hanger steak Coarse salt and ground pepper 1 medium eggplant, cut into slices 1 zucchini, cut into slices 1 yellow squash, cut into slices 0.5 lbs cherry/plum tomatoes, halved 1 bunch scallions 1 sweet bell pepper, seeds/stem removed 2 tablespoons balsamic vinegar 1.5 teaspoons honey

1. Ensure heat is medium-high. Clean and lightly oil hot grill. In a small oven-proof pot, combine oil, rosemary, and garlic and place on grill. Cook until oil begins to bubble, 2 minutes. Remove herb oil from heat and set aside 3 tablespoons in a small bowl.

2. Brush steak with herb oil, season with salt and pepper, and grill, turning occasionally, about 10 minutes per side for medium-rare (move steak to a cooler part of grill if it begins to over-brown). Transfer to a cutting board and tent with foil. Leave for 10 minutes before slicing thinly.

3. In batches, brush vegetables with herb oil, season with salt and pepper, and grill, turning occasionally, until tomato skins split and vegetables are tender, 3 to 5 minutes total. Transfer to a serving platter, along with sliced steak. Add vinegar and honey to reserved oil and whisk together. Season to taste with salt and pepper, then drizzle dressing over steak and vegetables.

Blackened Chicken Spice-rubbed chicken breasts, grilled gently until they turn mahogany.

Prep: 10 mins Total time: 55 mins Serves: 4

INGREDIENTS

DIRECTIONS

1 tablespoon olive oil + more for grill 1 teaspoon paprika 2 teaspoons ground pepper 1.5 teaspoons coarse salt 1 teaspoon cayenne pepper Half teaspoon dried oregano Half teaspoon dried thyme 1 garlic clove, minced 4 bone-in, skin-on chicken breast halves

1. Set up grill for indirect cooking over medium-high. Clean and lightly oil hot grill. In a bowl, combine paprika, ground pepper, salt, cayenne, oregano, thyme, garlic, and oil; rub on chicken.

2. Grill chicken, skin side down, directly over heat source until skin is browned for about 4 minutes. Flip chicken; move to cooler side of grill.

Cover grill and cook chicken until cooked through - 35 to 40 minutes.

Transfer to a platter and tent with foil. Let chicken rest 10 minutes.

Pork Ribs With Barbecue Sauce For spicier ribs, coat them with your favourite chile rub before wrapping in foil and baking.

Prep: 15 mins Total time: 1 hour 45 mins Serves: 4

INGREDIENTS

DIRECTIONS

2 slabs (1/1.5 lbs each) baby-back pork ribs Coarse salt and ground pepper Vegetable oil, for grates Barbecue Sauce (1/2 cup)

1. Preheat oven to 400 degrees. Season ribs all over with salt and pepper.

Stack slabs on a large piece of heavy-duty foil; seal tightly, and place on a rimmed baking sheet. Cook until meat is fork-tender, about 1 1/2 hours.

2. Heat grill to medium-high; lightly oil grates. Remove ribs from foil (discard foil); brush with sauce, coating rounded side well. Grill until nicely browned, 3 to 4 minutes. Serve with more sauce.

Garlic Pesto Bread Give your garlic bread a lift by mixing pesto and basil into the garlic butter.

Prep: 10 mins Total time: 25 mins Serves: 6

INGREDIENTS

DIRECTIONS

75g (3oz) unsalted butter, softened 4 cloves garlic, peeled and crushed 50g (2oz) classic green pesto 1 handful of basil, roughly chopped 1 x white baton

1. Combine the softened butter, pesto, crushed garlic and chopped basil. Make 1-inch thick slices into the bread, but do not go all the way through, just to the bottom crust. Put a teaspoon or two of the butter mixture between each slice.

2. Wrap in aluminium foil and place on BBQ for 12-15 minutes. Unwrap and

Ways to enjoy

the sun

safely

Whatever your age, the best way to enjoy the sun safely and protect your skin from sunburn is to use a combination of shade, clothing and sunscreen. Children and teenagers might need a reminder or a helping hand, but setting a good example yourself is a great way to help them learn and get into good habits.

When the sun is strong and you’re at risk of burning...

P Spend time in the shade between 11am and 3pm.

P Cover up with a t-shirt, hat and sunglasses.

P Use a sunscreen with a protection level of at least SPF15 and 4 stars.

P Use it generously and reapply regularly.

Who is most at risk of skin cancer?

Anyone can develop skin cancer, but some people are more likely to get the disease than others. These people tend to have one or more of the following...

P P P P P P

Fair skin that burns easily in strong sun Lots of moles or freckles Red or fair hair Light-coloured eyes A personal or family history of skin cancer A history of sunburn

What if I don’t have fair skin?

People with naturally brown or black skin are much less likely to develop skin cancer. This is because they have more melanin pigment in their skin cells – which helps protect the skin from UV rays. But getting a tan isn’t the same as having naturally darker skin and suntan offers very little protection – at best equivalent to SPF3.

However, skin cancer can still affect people with brown or black skin. It is most common on parts of the body that aren’t often exposed to the sun such as the soles of the feet.

Shade One of the best ways to protect your skin from the harmful effects of the sun’s UV rays is to spend some time in the shade.

You can find or create shade in many different ways. For example...

P P P P P P

Trees and foliage Umbrellas and parasols Canopies and awnings Going indoors Tents and shelters Wide-brimmed hats

Covering up When there’s no shade around, the best way to protect your skin from the sun is with loose clothing, a widebrimmed hat and good quality sunglasses.

The more skin that’s covered by your clothing, the better the protection you’re getting. Look for materials

with a close weave, as they will block out the most UV rays. Holding the material up to the light is a good way to see how much light and UV rays will get through.

Tips for using sunscreen properly

Be aware that when some clothes get wet, they stretch and allow more UV rays through to your skin. This is particularly a problem for cotton clothes. A wet cotton t-shirt may only offer half the protection of a dry one.

P Make sure you put enough sunscreen on – people often apply much less than they need to get full protection.

P When your risk of burning is high, ensure that all exposed skin is thoroughly covered in sunscreen.

This means, around 2 teaspoonfuls of sunscreen if you’re just covering your head, arms and neck.

Or around 2 tablespoonfuls if you’re covering your entire body, while wearing a swimming costume P Reapply sunscreen regularly – it is easily rubbed, sweated or washed off. And reapplying helps avoid missing bits of skin.

P Use sunscreen together with shade and clothing to avoiding getting caught out by sunburn.

P Don’t be tempted to spend longer in the sun than you would without sunscreen.

P Apply to clean, dry skin.

P Even sunscreens that claim to be ‘water resistant’ or ‘waterproof’ should be reapplied after going in the water, especially if you have towelled dry.

P Don’t store sunscreens in very hot places as extreme heat can ruin their protective chemicals.

P Don’t forget to check the expiry date on your sunscreen. Most sunscreens have a shelf life of 2-3 years, but ensure your sunscreen has not expired before you use it.

Hats Hats are great for protecting the face, eyes and head.

Choose a wide-brimmed hat for the most protection. A ‘legionnaire’ style hat that has flaps around the ears and back of the neck, also offers good protection.

Sunglasses When choosing sunglasses look for one of the following...

P ‘CE Mark’ and British Standard (BS EN 1836:1997) P UV 400 label P 100% UV protection written on the label or sticker Also, make sure that the glasses offer protection at the side of the eye, for example, choose wraparound styles.

Sunscreen Sunscreens will not protect us completely from sun damage on their own. However, they can be useful for protecting parts of skin we can’t cover. This is why we recommend using sunscreens together with shade or clothing to avoid getting too much UV exposure.

We recommend buying sunscreens with a: P SPF of at least 15 (UVB protection) P High star rating - at least 4 (UVA protection) UVA protection can also be indicated by the letters ‘UVA’ in a circle which shows it meets the EU standard.

Sunscreens with higher factors don’t provide much more protection against UVB radiation. For example, an SPF15 sunscreen filters out 93% of UVB radiation, while an SPF30 sunscreen filters out 96%.

Worryingly, many people burn more frequently when they use higher factors of sunscreen because they stay out in the sun for longer. There is a concern that higher factor sunscreens may lure people into a false sense of security. You should never use sunscreen in order to spend longer in the sun. No sunscreen, no matter how high the factor, can provide 100% protection.

No sunscreen, whether it’s factor 15 or 50, will give the protection it claims unless you apply it properly.

Does the brand of sunscreen make a difference?

Cancer Research UK does not endorse any specific brand of sunscreens. All sunscreens use the same methods to determine how protective they are.

This means that brand and price are less important than things like the SPF and star ratings, which tell you how much protection they offer.

Do I need to reapply ‘once a day application’ sunscreens?

Some sunscreens claim to provide effective protection after just one application. But even with these sunscreens, reapplying regularly is important, because you are more likely to get even coverage and avoid missing bits that may then get burnt.

Keep your

Heart Healthy

Give up smoking If you’re a smoker, quit. It’s the single best thing you can do for your heart health.

Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.

You’re more likely to stop smoking for good if you use NHS stop smoking services. Visit the Smokefree website or ask your GP for help.

A healthy lifestyle will make your heart healthier. Here are 10 things you can do to look after your heart.

Cut down on salt To maintain healthy blood pressure, avoid using salt at the table and try adding less to your cooking. Once you get used to the taste of food without added salt, you can cut it out completely.

Watch out for high salt levels in ready-made foods. Most of the salt we eat is already in the foods we buy. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g.

Adults should eat less than 6g of salt a day in total – that’s about one teaspoon.

Get your 5 a day Eat at least five portions of a variety of fruit and vegetables a day. They’re a good source of fibre, vitamins and minerals.

There are lots of tasty ways to get your 5 a day, like adding chopped fruit to cereal or including vegetables in your pasta sauces and curries.

Eat healthy fats, NOT trans fats We need fats in our diet, including saturated and polyunsaturated and unsaturated fats.

One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavour and texture.

Tip: Read the labels on all foods. Trans fat appears on the ingredients list as partially hydrogenated oils. Look for 0 percent trans fat. Make it a point to avoid eating foods with trans fat.

In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein thrombosis (a blood clot).

Eat more fibre Eat plenty of fibre to help lower your risk of heart disease – aim for at least 30g a day.

Eat fibre from a variety of sources, such as wholemeal bread, bran, oats and wholegrain cereals, potatoes with their skins on, and plenty of fruit and veg.

Get enough sleep Drink less alcohol Don’t forget alcohol contains calories. Regularly drinking more than the NHS recommends can have a noticeable impact on your waistline.

Try to keep to the recommended daily alcohol limits to reduce the risk of serious problems with your health, including risks to your heart health.

Don’t sit for too long

Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night.

Tip: Park farther away from the office, take a few shorter walks throughout the day and/or use a standing work station so you can move up and down.

Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.

Managing your weight Research shows that reaching and keeping to a healthy weight cuts your risk of heart disease because it helps prevent and manage conditions like high blood pressure, high cholesterol, and type 2 diabetes that put you at greater risk of coronary heart disease.

Even if you don’t have any of these conditions, it’s important to keep to a healthy weight so you don’t develop them.

Eat fish Eat fish at least twice a week, including a portion of oily fish.

Fish such as mackerel, sardines, fresh tuna and salmon are a source of omega-3 fats, which can help protect against heart disease.

Pregnant or breastfeeding women shouldn’t have more than two portions of oily fish a week.

PAM

People Get to kno w us a little bit better.. .

ALEX DUTHIE PAM Wellness Manager

Alex Duthie, Wellness Manager for PAM Group, started with the company in April 2015. He moved to PAM Group from a previous role working as a Health and Wellbeing Specialist in a large UK-wide public sector organisation and has a background in delivering both clinical and strategic health and wellbeing work.

Here Alex discusses what he sees as the main opportunities in Wellness for organisations and individuals to profit from. He also lets us know about his life outside the office...

Q&A When did you start working for PAM Group?

I’ve been with PAM Group for just over 12 months, joining in April 2015. In that time I have built the package of Wellness services PAM Group now offer to clients. This is largely focused on employee health promotion and workplace initiatives, spending time working with clients to develop and deliver their health and wellbeing strategies, as well as delivering clinical programmes. Key to this is providing an evidence based approach to wellness services with an aim to achieve the highest possible business return and instil a positive culture of health and wellbeing within client workforces.

If you weren’t PAM Wellness Manager, what do you think you would be doing now?

I’ve always had an attachment to health and fitness, so I’d more than likely be running my own personal training and lifestyle consultancy business. However, I played lead guitar in a band at University and had a short lived ambition to be a front man in a rock band touring the World.

How has Wellness changed in recent years?

What Wellness means to employers has changed immensely over recent years and it continues to evolve. Typically it’s been seen as a nice-to-have or tick-box area for employers with low investment. However, strong evidence now shows that targeted workplace wellness activity can have real and significant benefits for both employees and the organisation.

Firstly, evidence shows people who are in work have higher levels of health and wellbeing than those who aren’t.

Secondly, people who are well in work and who work for organisations who support employee health and wellbeing are more productive, have fewer days absence and return from absence sooner and stay with employers longer.

We also know that simple and low costing health initiatives, targeted at key areas, can have significant business return.

This could be reducing number of employees who smoke, encouraging higher levels of physical activity or proactively supporting employee mental wellbeing. The future can only be positive as more employers embed the concept of employee wellness into business as usual.

What are the current and future business priorities for PAM Wellness?

PAM Wellness is a relatively recent service arm for PAM Group, although we have been a market leader in Occupational Health and Wellbeing for a number of years.

For us it’s about developing our wellness services to be recognised as best in class for both our existing and future clients, delivering the most meaningful and specific services to support their employees and gaining the greatest possible business return.

We see true wellness strategies to be delivered over a number of months and years, so current priorities are working with clients to identify their key wellness drivers and agreeing the most effective plan of action pulling from our wide wellness services toolkit.

What are the challenges in the market at present?

Whilst strong evidence is now available for the positive impact of wellness interventions and health promotion, the effects of these are more long term rather than an instant reward.

Organisations who recognise this are beginning to take an invest now to save in the future approach however there are many who aren’t currently at this point and therefore potentially delaying the impact further. My role is partly to work with these organisations to prove the business concept for wellness and encourage investment, using the more pro-active examples to showcase how beneficial improved employee wellness is.

What is your greatest achievement to date?

Developing a truly holistic wellness services package which PAM Group can proudly offer and embed within our clients workforce.

Who is or has been a role model to you?

It’s hard to choose just one, but I take great inspiration from people who have high levels of self belief, resilience and a will to succeed, regardless of the number of set backs, level of adversity or going against popular opinion. Sir Alex Ferguson is always someone I look up to. Despite his initial failure at Manchester United in his first season, over the next 25+ years he built an empire constantly rebuilding his squad of players to be the best and be hugely successful. His level of ambition, drive and passion is infectious.

Tell us something that may surprise the readers?

I’m a huge fan of heavy metal music. Not something instantly associate me with when they meet me.

What five things would you put in Room 101?

• • • • •

Marmite – I’m not a lover unfortunately.

Airplane turbulence – I used to be a good flyer until one bad experience returning from Greece.

Black ice – its unnecessarily dangerous.

Clocks that “tick tock” – I need my sleep and the noise of ticking clocks keeps me awake.

Calories – I’m a man with a sweet tooth but know I have to limit them to stay healthy.

How do you relax?

I love nothing more than a walk in the local country park with my family followed by some good tasting food. But I also exercise daily, combing weight lifting and running. I find the balance of gentle walks and more intense exercise great for keeping my mind and body sharp, and relieving any stress.

Where is your favourite place?

I’m a home boy and really enjoy a simple family life with my wife and two young boys. Anything that includes them, regardless of where we are, is something I always cherish.

Wine or beer? Tea or coffee?

I tend not to drink alcohol unless it’s to celebrate something special, but I am a coffee lover. Starbucks Americano with sugar free hazelnut syrup is a weekend treat I always look forward to.

What film, book, play or album has impressed you recently?

I’ve recently started to listen to audiobooks when I’m on my daily morning walk. I’ve just finished a book called “The Power of Less” which has really helped me develop a more efficient way of structuring my working day. It has also given me so many more tools I can apply when delivering my clinical work to clients, helping them build a plan of action to improve their health and wellbeing.

What sports are you interested in?

I love both football and golf. I’m a big Manchester United fan and try to get to as many games as possible. I used to play both regularly and to a good level, but not as much as I’d like, as I now have a young family to spend time with. Although my best football days might be behind me, I’m hopeful that I can pull my golf clubs out again once the boys are old enough to take to the course

What’s your motto in life?

Always have belief that you will succeed.

To find out more about PAM Wellness and the solutions we offer, please keep reading to the next page or alternatively, visit our website at www.pamgroup.co.uk.

PAM

Wellness Solutions Empowering employees to take control of their health & wellbeing

PAM Wellness Solutions are a package of proactive, health promotion and clinically lead programmes aimed at empowering employees with the knowledge, motivation and confidence to take control of their health and wellbeing.

We consult with clients, in both the public and private sector, to develop and embed targeted wellness strategies to improve the key drivers of wellness, within which we provide a flexible and tailored plan of activity to engage employees.

Whether it’s to reduce stress and build resilience, increase physical activity, eating healthier, getting better sleep or helping people to feel their best, PAM Wellness Services offers evidenced based services to make a long term difference to employee wellbeing.

Level 1: Consultancy Strong evidence shows that establishing a strategic approach to wellness activity is much more likely to lead to successful business outcomes.

We spend time evaluating all relevant and available objective data and, using this in combination with information gathered from employees, we will then plan and agree the best wellness solution for you.

We will also set clear goals and outcomes to measure and monitor success and, if necessary, flex the delivery of activity to remain focused on priority areas...

P P P P P

Reduced Absence Improved Recruitment & Retention Reduced Presenteeism Higher Engagement Improved Employee & Business Performance

Level 2: Health Promotion & Employee Engagement We will provide a comprehensive health promotion programme focused on educating, motivating and supporting employees on their journey to improved health and wellbeing.

We offer a range of options to maximise the opportunity to engage the highest number of employees possible, particularly across organisations where operational or geographical challenges exist.

Heath Promotion Events: Designed to be delivered with an interactive and informative approach to provide a large number of employees with information and guidance.

Mini Drop-in Assessments: Short 1-21 appointments with a lifestyle expert using a combination of basic clinical measurements and lifestyle action plan development.

Health Manager: An interactive online and mobile behaviour-change platform.

Featuring information resources, health programmes, lifestyle assessment and a log book to motivate employees towards their health and wellbeing goals.

Organisational wellness management report is available quarterly to inform the strategic approach.

Workshops / Lunch ‘n’ Learn: Delivered to groups of employees and focusing on specific wellness areas such as stress management, building resilience, healthy eating, getting better sleep or improved energy levels.

Training: Longer, interactive sessions for groups of managers in areas such as mental health, resilience or promoting health in teams.

Communication & Awareness Campaigns: Themed communication and workplace interventions to encourage employees to lead healthy lifestyles.

Resilience Programme: uses a combination of advanced online biofeedback technology and research proven techniques which will combat stress in real time, build resilience and boost both cognitive and physical performance.

Level 3: Wellness Support Programmes Wellness support programmes are delivered by a lifestyle expert to employees on a 1-2-1 or group level.

These structured programmes are designed to facilitate sustained lifestyle changes, which will lead to the improved health and wellbeing of employees.

The programmes will focus on areas such as, weight management, quitting smoking, getting active, improved sleep and reducing stress or building resilience.

These are coach led programmes, using a number of different motivational approaches and techniques to empower each employee to take control of their health and wellbeing.

Top Wellness Tips

Wellness Programme: 1-2-1 appointments to guide, motivate and support employees towards their health goals and manage any existing lifestyle based health conditions. Set goals, overcome barriers and develop meaningful action plans to embed a series of new healthier lifestyle habits.

•

1. Maintain a Healthy Weight •

•

Integrate physical activity and movement into your life.

Eat a diet rich in fruits, vegetables and whole grains.

Choose smaller portions and eat more slowly.

2. Exercise Regularly •

Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.

Make exercise a habit by setting aside the same time for it each day.

Try going to the gym at lunchtime or taking a walk regularly after dinner.

Stay motivated by exercising with someone.

They are delivered over 8-16 weeks to ensure sufficient contact time is available with the lifestyle expert to improve confidence in establishing new long term habits.

•

Resilience Programme: uses a combination of advanced online biofeedback technology and research proven techniques which will combat stress in real time, build resilience and boost both cognitive and physical performance.

3. Don’t Smoke

Delivered over 6-8 weeks:

•

•

•

1-2-1 through 90 minute initial assessment and three 30 minute follow-up sessions.

•

• • •

Keep trying! It often takes six or seven tries before you quit for good.

Talk to a health-care provider for help.

Join a quit-smoking programme.

4. Eat a Healthy Diet

•

Groups of up to 20, through two half-day workshops and a 30 minute • follow-up session for every attendee.

Make fruits and vegetables a part of every meal. Put fruit on your cereal.

Eat vegetables as a snack.

Choose chicken, fish or beans instead of red meat.

Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.

Both the Wellness and Resilience Programmes can be delivered through a combination of face to face, secure video consultation or over the telephone.

5. Drink Alcohol in Moderation, If at All

Get In Touch

•

To find out more or enquire about PAM Wellness Solutions, please contact Alex Duthie PAM Wellness Manager on 01925 227000 or email alex.duthie@pamwellbeing.co.uk

•

•

Choose non-alcoholic beverages at meals and parties.

Avoid occasions centred around alcohol.

Talk to a health-care professional if you feel you have a problem with alcohol.

6. Protect Yourself from the Sun • • •

Steer clear of staying out too long direct sunlight between 10 a.m. and 4 p.m.

Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.

Don’t use sun lamps or sunbeds. Try self-tanning creams instead.

7. Get Screening Tests Cancers that should be tested for regularly: • Colon and rectal cancer • Breast cancer • Cervical cancer • Lung cancer (in current or past heavy smokers)

Hay Fever S T C A F THE

Hay fever, also known as seasonal allergic rhinitis, affects one in four people in the UK and is mainly caused by grass pollen. It is a type of allergy and happens when your body makes antibodies in response to certain triggers, such as pollen.

The charity Allergy UK estimates that nearly 18 million people have hay fever in the UK. It’s most common in children, particularly teenagers, but you can develop hay fever at any age. The symptoms usually include sneezing, itchy and watery eyes, and a stuffy nose.

What causes hay fever?

In Britain, around 95% of hay fever sufferers are allergic to grass pollen, although tree pollen can cause hay fever too. Around 25% of hay fever sufferers are also allergic to tree pollen. Mould spores and weed pollen can also trigger symptoms.

This is because your body sees these pollens as a threat, so your hay fever symptoms are caused by your immune system attempting to prevent the spread of what it mistakenly thinks is a harmful organism.

The pollens that cause hay fever vary from person to person and from region to region. The amount of pollen in the air will affect how bad your hay fever is. It’s more likely that there will be more pollen in the air on hot, dry, windy days than on cool, damp, rainy days.

Research shows that pollution, such as cigarette smoke or car exhaust fumes, also makes some allergies worse.

Pollen can also attach to clothing, hair and pets’ fur, which means it can be hard to avoid even indoors.

When is hay fever worst?

The time of year when you begin to experience hay fever symptoms depends on the types of pollen you’re allergic to...

Trees release their pollen in March to early May, while grasses release pollen from late May to early August.

Weeds and certain shrubs release their pollen in late summer.

The hay fever season can therefore last from March to October. And if you’re unlucky enough to be allergic to more than one type of pollen, you may only have just two or three months without symptoms in the winter before the cycle starts again.

How can I avoid getting hay fever?

If your parents are allergic to something, you’re more likely to develop an allergy too (it doesn’t have to be the same allergy as your parents).

If you smoke while you’re pregnant or smoke around your child, your child could be more likely to develop an allergy. Not smoking and eating a healthy diet can limit the chances of your children being affected.

Hay fever and asthma Speak to your GP or pharmacist before you decide on a hay fever treatment. It’s particularly important to speak to your GP if you have asthma. Hay fever often makes asthma symptoms worse. If this happens, you may need to increase the dosage of your asthma medication.

As well as aggravating people who already have asthma, hay fever can also triple the likelihood of people developing asthma, according to Allergy UK’s 2014 report One Airway One Disease.

Hay fever in pregnancy

Lisa’s Story

Hay fever during pregnancy can be a particular problem.

Lisa Miles, from Kent, tried a number of different treatments for hay fever before she found the right one for her.

Hormonal changes make nasal congestion more common during pregnancy, and this often gets worse during hay fever season. Pregnant women are also advised not to take some hay fever medicines.

Tips to relieve hay fever Avoiding exposure to pollen is the best way to reduce the allergic symptoms of hay fever: • Keep windows shut at night and first thing in the morning.

• Stay indoors when the pollen count is high (between 50 and 150).

• Wear wraparound sunglasses.

• Put some petroleum jelly (Vaseline) or another nasal blocker just inside your nostrils to trap some of the pollen.

• Don’t mow the grass or sit in fields.

• Wash your hands and face regularly.

• Avoid exposure to other allergens, such as pet fur, or environmental irritants, such as insect sprays or tobacco smoke.

• Check the Met Office pollen forecast to find out your chance of hay fever symptoms.

Treating hay fever As with most allergies, the best way to control hay fever is to avoid the triggers. But it’s difficult to avoid pollen, particularly during the summer.

Even straightforward hay fever can be debilitating, causing runny eyes, sleepless nights, a bunged-up nose and headaches. A range of over-the-counter products can treat these symptoms, including tablets, nasal sprays and eye drops.

Antihistamines are the usual treatment for the main symptoms, such as itchy, watery eyes and a runny nose, while steroid nasal sprays are the main treatment for a stuffy nose. Your pharmacist can help advise you on which treatment is best for you.

Talk to your GP or pharmacist If you have particularly severe hay fever symptoms, you may need a prescription from your GP. According to the charity Allergy UK, most treatments recommended for people with moderate-to-severe symptoms are not available without a prescription.

But despite this, only one in five hay fever sufferers have ever booked an appointment with a GP or pharmacist to discuss their symptoms and treatment options.

“When I first got hay fever, I already had asthma and I just thought my symptoms were connected to this. My head and nose felt very congested. My eyes would feel very sore, red and itchy, especially when I was near flowers. It was during a routine check with my GP that hay fever was diagnosed.

“My symptoms tend to flare up from February until September. Hay fever can make my asthma worse and I used to have problems sleeping too. It’s like trying to go to sleep with a bad cold. Luckily, the medication I take has helped me get to sleep.

“I take antihistamines prescribed by my doctor regularly throughout the hay fever season. These are non-drowsy, so they don’t affect my day-to-day life. I also use eye drops. I find that this treatment helps a lot. It doesn’t get rid of my symptoms completely, but it makes them manageable.

“I’ve also had to make a few lifestyle changes. I now avoid cutting the grass. If I really have to, I do it late in the evening, when pollen counts are lower. I always keep my windows shut too. I try not to sit outside when pollen counts are high in the morning and late-afternoon. Taking medication before the hay fever season starts has really helped as well.

“My advice to anyone with hay fever is to try a different antihistamine if the one prescribed isn’t effective. I tried several antihistamines before I found one that really helped my symptoms. Don’t feel shy about going back to your doctor and asking for a different one if your symptoms aren’t relieved.”

Confessions

Junk-F

of a

d Junkie

Bin the burgers and ditch the doughnuts.

The true story of a recovering over-eater & some tricks to kick the habit...

T rue story: I was a fat child, peaking at about 225 pounds

by age 18. In my more socially awkward moments—and there were many—junk food was my best friend. Or so I thought.

When my algebra class crush gave me the “just friends” speech or a so-called buddy would jokingly call me “Fatso,” nothing said acceptance like a pint of milkshake and a Chunky Kit Kat. Today, I weigh about 160 pounds and I’d love to tell you those urges are behind me. Sadly, they’re not. On bad days, it takes a concerted effort not to pig out. I am a junk-food junkie.

Given our nation’s exploding obesity and diabetes rates, you very well could be too. The good news is that with a few tricks and a little hard work, together we can keep those sugar monkeys on our backs under control.

Why we’re hooked on garbage

Clean all the junk food out of your home Think of the stereotypical image of the woman getting dumped by her boyfriend and climbing into bed with a tub of Ben & Jerry’s. If that tub of ice cream wasn’t in the freezer to begin with, odds are that our Bridget Jones style protagonist would have instead settled for a soak in the tub. A much more soothing and ultimately calorie-free alternative.

There’s also “unconscious eating” to worry about — when you just grab a bag of fried carbs while you’re sitting in front of the television and stuff your face for no reason. If you don’t have access to the junk, the only bag you’ll be able to grab will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.

Eat 80% clean

It’s safe to say that junk-food addiction is a very real thing. The Relax with that other 20%. Just because your kitchen cupboard first place to look for proof is the everno longer looks like a packed movie theatre mounting pile of scientific evidence, concession stand doesn’t mean you can’t Nothing said acceptance including a study out of Sweden showing live it up sometimes. If most of your diet that the hormone ghrelin, which activates like a pint of milkshake and is super tight, you’re doing great, so cut the brain’s reward system and increases yourself some slack. When I made my first appetite, reacts similarly to sugar and alcohol. big push to clean up my diet, Friday was a Chunky Kit Kat. Cookie Day. I ate like a saint 6 days a week, Then there are the increasingly decadent foods we but every Friday I had a giant chocolate chip cookie and a latte. have 24-hour access to. In his book The End of Overeating, Knowing I had Cookie Day to look forward to made all the Dr. David Kessler theorizes that manufacturers have, over the celery on the other days much more palatable. years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. He refers to our Make a comforting ritual out of eating healthy gluttonous response to this crackified food as “conditioned The fact that Cookie Day was a ritual was also quite helpful. hyper-eating.”

Unhealthy eating is often ritualistic — something comfortable Most of this current thinking revolves around physiological and constant that you can depend on. Not only can you have factors, such as the fact our brains are hard-wired to seek out your own Cookie Day — a conscious, controlled, weekly highly caloric foods as a “feast or famine” instinct left over moment of indulgence — but you can replace unhealthy rituals from caveman days. Unfortunately, human beings are slightly with healthy ones. more complex than our primitive ancestors. By adulthood, For example, I used to drink at least two servings of alcohol most of us are a hodgepodge of neuroses and psychoses for a night. I’d have wine or beer with dinner and then another whom a Krispy Kreme has become a security blanket, so this one when I was sitting around reading or watching TV. When urge to splurge will never completely vanish. Sure, you can I realized that second drink wasn’t doing me any favours, I retrain your body to crave healthy food, but your psyche may replaced it with a cup of herbal tea. The 21-days-to-formnever stop seeking validation, just try your best to power a-habit thing has no scientific backing, but eventually a through, behaviour pattern will set in. In my case, after three weeks I How to keep that addiction under control stopped missing that second beer. Then, after a few more weeks I really started craving the calming, peaceful feeling my cup o’ Luckily, a well-trained body goes a long way toward helping a chamomile gave me. Now it’s a nightly ritual. slightly off-kilter mind. For example, if I were to force down

“

that aforementioned Krispy Kreme heaven, I’d get physically sick. After years of clean eating, my digestive system has lost its ability to handle the toxic effects of a sugar hit like that, not to mention the preservatives and additives. Thanks in part to these new-found “limitations,” today I can walk away from the cake or limit myself to one or two bites — but that’s taken years of training.

If you’re going to break a sugar habit, it’s going to take time, patience, and willpower. But take it from someone who used to work their way through an entire packet of biscuits for breakfast...

If I can do it, so can you! Here’s where to start...

”

Carry healthy foods with you at all times If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it’s pretty easy to find yourself in situations where you’re hungry and, obviously, you just have no choice but to buy a cupcake because that’s the only thing you have access to. You don’t have that excuse if there’s a snack in your pack....

P P P P

Fresh fruit Dried fruit Raw nuts Whole-grain crackers

Discover new, yummy fruits and veggies

Use a mint to master portion control

There’s a lot of weird, healthy food out there. Sometimes, we avoid fresh produce because we’re either bored of the same old oranges or there’s a stigma associated with particular produce.

Dad just forced you to eat asparagus one too many times. If this is a problem for you, buy fruits and veggies you don’t recognize. If you don’t know how to prepare it, do an internet search for “(produce name) + recipe.” You might stumble on a new flavour that completely blows your mind.

One of my biggest challenges is eating just enough to the point that I get full. As I have this tendency to overeat, one way I fight this is by having a mint or chewing gum once I feel full after a meal.

For me, that magic fruit was the cherimoya, or “custard apple.”

They’re green and scaly on the outside, thick, white, and creamy on the inside, with a rich taste as sweet and satisfying as the richest sorbet. My mouth is watering just writing about them.

Binge on healthy foods I’m probably the only person who will ever give you this advice since it’s a wee bit questionable. Every once in a while, something emotional triggers me and I need to eat junk.

Someday I might completely conquer this urge, but not yet.

When I feel this happening, I hit the fridge and “pre-binge” on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, I’m so full of broccoli or spinach that I’m not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.

You might be one of those lucky souls who just decided to walk away from the candy counter and never looked back.

Good for you. I’m not one of those people. Eating right is much easier than it was 20 years ago, but it’s still a process.

That said, the rewards are innumerable, so why don’t you set down the pudding pop, grab a peach, and join me?

This helps because of a mint’s strong scent, it naturally suppresses your appetite. That’s exactly what psychologists at the University of West Virginia found when they gave people mints to sniff throughout the day. The results of the study showed that people who inhaled mint, ate 3,000 fewer calories over the week.

Your sense of smell is a big part of your experience of food, so by controlling your scent you can somewhat control your appetite.

Never skip breakfast To regulate glucose levels, you should eat within 30 minutes of waking up. Research also shows that skipping breakfast may increase how much food you end up eating at lunch.

For breakfast, I’ll aim for something high in protein like an egg white omelet or oatmeal with blueberries, which keeps me feeling alert and full for hours.

What you eat reflects in everything you do. Eating well helps you be more creative, productive, and enjoyable to be around.

The hard part with eating right is there is no plan that is perfect for everyone. There’s no simple prescription.

The only way to find what works for you is to experiment with what you eat and find something you can sustain that makes you feel happy and healthy.

Good luck!

You can thank me later!

All things

PHYSIO st

siotherapi With our Head Phy

Claire Glynn...

Hi Claire, tell us a bit about yourself...

I trained at York St John University, qualifying 10 years ago and I started working for PAM 6 years ago. I was an associate for Blackburn and Warrington for a year then came on board full time in June 2011. Whilst I was an associate, I also completed a teaching degree, working as a tutor out of Burnley college and with troubled teens in Nelson and Colne College.

Prior to that I spent some time in Australia, when I worked with the Australian Football League in their Worldcup challenge (I was designated the Chinese team; not a word of English!)

I also got married three years ago and returned this October following 9 months off on maternity leave.

As a physiotherapist, what are your top tips for keeping fit and healthy?

I’d say that the key to maintaining a healthy lifestyle is about a number of things and getting the balance right...

Eat well, keep hydrated, exercise regularly – a variety of exercise to keep it exciting - and learn new skills to keep things fresh. Also, get plenty of sleep and take time for YOU.

It is also important that if you feel something is physically not right, react to it early as prevention is better than cure. But make sure you enjoy everything that you do otherwise what’s the point in doing it?!

What is your greatest achievement?

My greatest achievement to date is probably actually settling down; married, mortgage and solid family life.

I was pretty much a nomad until I met my husband, Dom, having lived in America, Australia, New Zealand & multiple cities in the UK since I was 18.

What five things would you put into room 101?

Without a doubt...

• Brussel sprouts • Mosquitoes • Smartcars • The Teletubbies • Cable ties used to package kid’s toys!

Which issue or condition are we covering in this edition?

We’ll be looking at plantar fasciitis - it’s a really common foot condition that we get through the door here in the clinic so please keep reading!

What is plantar fasciitis?

Plantar fasciitis is a common foot condition which refers to inflammation of the fascia that runs along the longitudinal arch of the foot from the calcaneus to the tarsal bones. Sometimes a heel spur can form which is a hook of bone that develops at the calcaneus.

Symptoms include heel pain, usually located under the inside of the heel at the origin of the plantar fascia. Upon palpation, pain along the length of the fascia is also experienced and the pain is almost always worse first thing in the morning and taking the first few steps.

Aching is usually described as the day progresses if any amount of walking or regular weight bearing activity is performed. General stretching of the dorsal surface of the foot is painful. Pain does tend to develop along the outside border of the heel, commonly as a result of altering the gait pattern & walking on the outside of the foot as a compensatory mechanism.

The most common cause of plantar fasciitis originates from a tight calf muscle which leads to prolonged pronation of the foot and another common cause is a collapsed arch. These conditions all cause disproportionate stretching to the fascia which produces inflammation and thickening, forcing the fascia to loose flexibility and strength.

You are more likely to injure your plantar fascia in certain situations. For example…

•

•

• • •

•

If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc., when you are not used to it. (The condition is sometimes called ‘policeman’s heel’, as policemen ‘walking the beat’ were said to be commonly affected.) Also, people with a sedentary lifestyle are more prone to plantar fasciitis.

If you have recently started exercising on a different surface. For example running on the road instead of a track.

If you have been wearing shoes with poor cushioning or poor arch support.

If you are overweight, this will put extra strain on your heel.

If there is overuse or sudden stretching of your sole, eg. athletes who increase running intensity or distance; poor technique etc.

If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel). This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.

HEEL PAIN:

PLANTAR FASCIITIS Symptoms, diagnosis & treatment

Plantar fasciitis can be diagnosed through discussion & a simple foot examination. Rarely, tests are needed if the diagnosis is uncertain or to rule out other possible causes of heel pain.

These can include X-rays of the heel or an ultrasound scan of the fascia. An ultrasound scan usually shows thickening and swelling of the fascia in plantar fasciitis. Usually, the pain will ease in time but it may take several months or more to go.

However, the following treatments may help to speed recovery...

• •

• • •

Rest your foot as much as possible.

Avoid running, excess walking, standing or undue stretching.

Do not walk barefoot on hard surfaces. Choose shoes with cushioned heels and a good arch support. A laced sports shoe rather than open sandals is probably best.

You can also buy pads and shoe inserts to help cushion and support.

Painkillers or anti-inflammatory medicines and gels will often ease the pain.

An ice pack held to your foot for 1520 minutes may relieve pain.

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms.

If these treatments are not helping to relieve your symptoms, or if you are someone such as an athlete who needs a quick recovery, other treatments are available; Some people benefit from wearing a special splint overnight to keep their Achilles tendon and plantar fascia slightly stretched. The aim is to prevent the plantar fascia from tightening up overnight.

In very difficult cases, sometimes a plaster cast or a removable walking brace is put on the lower leg. This provides rest, protection, cushioning and slight stretching of the plantar fascia and Achilles tendon. However, the evidence for the use of splint treatment of plantar fasciitis is limited.

Surgery may be considered in very difficult cases. Surgery is usually only advised if your pain has not eased after 12 months despite other treatments.

The operation involves separating your plantar fascia from where it connects to the bone and is called a plantar fascia release. It may also involve removal of a spur on the calcaneum if one is present.

Surgery is not always successful. It can cause complications in some people so it should be considered as a last resort.

PREVENTATIVE

Services

ic Preventative Serv Meet our Head of

es...

Claire Fairhurst

Hi Claire, tell us a bit about yourself and what you do at PAM Group...

I joined PAM in March 2015 having already gained over ten years clinical experience in rehabilitation. My role is to develop and lead PAM’s Muscular Skeletal Prevention Services.

The Functional Restoration Programme (FRP) is the first of the services to launch from our head office in Warrington which addresses chronic and long term injuries that impact on an employee’s ability to fulfil their work duties.

What does the future hold for the Prevention Services?

Following the success of the FRP launch, I am in the process of developing further MSK Prevention Solutions from Human Movement Techniques (HMT) and Musculoskeletal advice and Therapy Training (MATT), so expect more information on these over the coming months.

How can people get in touch?

If you wish to discuss any prevention plans you have for your company or organisation then please don’t hesitate to contact me on 07950870317 or email claire.fairhurst@pamwellbeing.co.uk Please keep reading for more information on FRP and how it can benefit employees...

The Functional Resortation Programme What is the Functional Restoration Programme?

The Functional Restoration Programme (FRP) is a service that deals with chronic and long term injuries that impact on an employee’s ability to fulfil their work duties. Our programme educates and rehabilitates participants in how to manage on-going or repeated episodes of muscle and joint pain, whilst remaining in work.

FRP deals with employees who have found a course of physiotherapy treatment did not restore full function or eliminate pain following an injury. Unlike acute physiotherapy treatment FRP looks at the employee’s current ability to manage day-to-day tasks at work and at home, along with any concerns, anxieties or beliefs which have become barriers to recovery.

FRP helps employees to understand and begin to manage their condition through education and tailored rehabilitation exercise programmes.

The programme benefits employees who are actively working through their condition, to those who are experiencing long term absence as a result of their continued MSK condition.

When is a referral to FRP appropriate?

•

The employee has undertaken a course of physiotherapy treatment that has not resolved their condition.

•

The problem repeatedly leads to an employee being absent from work.

•

FRP can be considered if a colleague is experiencing ‘fear avoidance’ with returning to a specific work duty.

•

FRP should be considered before long term changes to working duties are made.

Referral for Assesment The first stage of FRP is through a thorough and detailed assessment to establish if the employee is suitable for the programme.

It will include...

•

Completion of specific questionnaires which identify any fears, poor beliefs, mood and changes in relation to their condition.

•

•

A detailed consultation with an MSK clinician to analyse their physical condition and how this is affecting their everyday life and wellbeing.

A physical and functional examination to identify any restriction in movement, strength and particular problem areas which need specific attention. This will be tailored to match the individual to the specifics demands of their work duties.

The physical & psychological

Rehabilitation S o l u tio solution for long-t n erm

injuries.

Programme Delivery FRP is a personalised service, meeting the needs of an individual’s personal circumstances. The service is operating between 9.00am and 3.00pm, with session sizes of 4 attendees and a total of 6 sessions.

During each session an individual’s capabilities are measured to assess improvements, progression towards their goals and capability to return to work.

What is expected from my employee?

Employees who are attending FRP are required to complete a home rehabilitation plan to continue to progress their recovery.

What if an employee is not suitable following assesment?

This will involve a combination of aerobic, flexibility and strength training which can be completed at home or within a gym environment.

On some occasions employees may not be suitable for FRP. In these instances a report will be provided with alternative treatment pathways.

Employees are supported in setting their own weekly or fortnightly goals to ensure full participation and motivation throughout the programme.

How will I know if FRP is benefitting my employee?

FRP regularly monitors individual capabilities throughout the course of treatment. Improvements are normally noticed after completion of 3-4 sessions.

If no improvement is recorded the case will be reviewed by a senior PAM clinician.

It is expected that employees will begin a phased return to work/full duties which coincide with their rehabilitation.

Employees who are resistant to the programme or unwilling to return to work will be terminated from the programme. or to discuss this For further details ntact... service, please co Claire Fairhurst tative Services Head of Preven on 01925 227000

or email o.uk pamwellbeing.c claire.fairhurst@

The Benefits of

Coconut

Water You Didn’t Know About...

Coconut water is the ultimate thirst quencher - low in calories, naturally fat-and cholesterol free, more potassium than four bananas, super hydrating and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits. Here are a number of benefits of drinking coconut water, that explain why it has become so popular...

1. Aids in Weight-loss Efforts

4. Facilitates Digestion

The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature.

If you constantly encounter difficulty during the digestion process, coconut water may provide a source of relief.

Because of its high concentration of fibre, it aids in the prevention of indigestion and reduces the occurrence of acid reflux.

2. Picture-Perfect Skin For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturises the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. The Ultimate Hangover Remedy Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach.

It will also replace those essential electrolytes that exit the body if you have bouts of frequent urination and vomiting.

5. Boosts Hydration The ingredients in coconut water are way more effective at hydrating the human body than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids.

However, coconut water serves as an excellent replacement medium with 294mg of potassium and 5mg of natural sugar per glass, unlike your favourite sports drink that only contains half of the potassium content and five times the amount of processed sugar.

In addition, the sodium count is only 25mg, which is relatively low compared to the 41 and 20mg found in sports drinks and energy drinks respectively.

6. Reduces Blood Pressure In many instances, a disproportionate level of electrolytes can result in high blood pressure. Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

7. Rich in Nutrients Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. Because of its unique composition, coconut water can be enjoyed by individuals with varying medical conditions.

8. Compatible with Human Blood Since it is isotonic to human plasma, coconut water can be used in extreme emergencies to quickly rehydrate the human body if administered intravenously. It is not uncommon for the drink to be used in poorer, third-world countries to save human lives.

9. It Contains Potassium Potassium is a vital mineral in your body. You need enough of it if you want your brain and nervous system to function properly. Coconut water can help provide some of that much needed potassium. One serving of coconut water will cover about 13% of your daily potassium needs.

10. Treats Headaches Most headaches, even migraines, are triggered by dehydration. In such cases, coconut water can be of great help in supplying electrolytes to the body and boosting hydration.

Coconut water is also rich in magnesium. People who suffer from migraines often have low levels of magnesium. Studies also suggest that magnesium can help reduce the frequency of migraine attacks.

Good To Know...

How Much Should You Consume?

Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product. There is no hard and fast rule regarding the amount that should be consumed on a daily basis, but experts strongly suggest that you consider maintaining an active lifestyle if consuming large amounts of coconut water since each eight ounce serving is accompanied by 45 to 60 calories.

When searching for the perfect fresh coconut to enjoy, be sure to steer clear of those that have a hard brown shell as this is an indication that it is mature. Instead, look for those that are young and green on the exterior as they usually contain a large supply of the actual coconut water substance.

To test it out, simply shake the coconut up and down to gauge how much liquid it contains.

The Best Coconut Water To Buy...

If available, look for coconut water in a fresh, green coconut, instead of the packaged variety, it may be difficult to open, but is really fun to drink! It also contains no added sugar, preservatives and is not pasteurized. It is the healthiest and most delicious choice by far.

Fresh coconuts are perishable and you may find them in the refrigerated section of health stores. If they are opened, the coconut water should be kept cold and consumed within 3-5 days.

If you cannot find a fresh, green coconut, your second best choice is cold pressured coconut water, which is only lightly processed via high pressure processing instead of heat. This exposes the coconut water to high pressure to eliminate bacteria, but maintains a greater level of vitamins and minerals.

Avoid coconut water that is from concentrate. Generally, if any fruit or vegetable is made into a concentrate, it loses nutrients in the process therefore it is always best to choose options that are not from concentrate.

Y

ou’ve probably heard this phrase before: “I’m just getting older.” The statement often is made to explain myriad aches and pains, memory lapses and mobility limitations, and may reflect acceptance that some parts of your body do not work as well as they once did due to aging — a truth that all creatures experience. However, this explanation should be used with caution though. as you might miss something that could be treatable.

People frequently use this expression to dismiss daily symptoms, which could result from an underlying disease, leading to needless suffering that could have been evaluated and appropriately treated.

Memory complaints do occur very frequently as you get older. Delays in recalling words and names – feeling that what to say is “just on the tip of your tongue” – are a part of normal aging.

Unfortunately these delays lengthen as you gets older. Multitasking and learning new things also become more challenging.

These are normal aging experiences, but none of these changes should affect your ability to remain independent in performing basic and instrumental daily living activities.

Often, people who experiences a memory complaint never bring up the issue with their doctor. Sometimes patients have so many medical problems that, despite the best efforts of their primary care physician, managing other medical problems takes away the time needed to address a memory concern appropriately.

Affecting daily life Memory complaints become significant when they begin to affect daily life.

Sometimes a person’s ability to remain employed, perform work-related tasks,

Are Your Memory Changes Due to Getting Older?

How to Tell...

Don’t ignore issues that affect your ability to remain independent

participate in community activities or maintain hobbies declines, which leads that person to retire or quit an activity.

the memory problems and to determine the best ways to manage those issues.

When memory problems impair a person’s ability to engage in everyday routines such as managing finances, driving in familiar areas or taking medications regularly and reliably, then the memory problems should not be ignored or brushed off as a normal part of aging.

Causes of memory loss

An evaluation focused on memory complaints should be performed if such signs are observed. A basic workup includes a review of the memory or cognitive issues, specifically how long the problems have been noted, and any other associated mood, behavioral or movement problems.

Cognitive testing (such as a Folstein Mini-Mental State Examination or Montreal Cognitive Assessment) should be performed to document the presence and severity of the impairments.

A screening for depression also should be performed, along with routine blood work. A CT scan of the brain also could be performed to exclude other problems.

Ultimately, this information should be reviewed to uncover the most likely explanation for

Though dementia may be the first cause that comes to mind with memory complaints, there can be other reasons.

Emotional problems, such as stress, anxiety, or depression, can also make a person more forgetful and can be mistaken for dementia. For instance, someone who has recently retired or who is coping with the death of a spouse, relative, or friend may feel sad, lonely, worried, or bored. Trying to deal with these life changes leaves some people confused or forgetful.

The confusion and forgetfulness caused by emotions usually are temporary and go away when the feelings fade. The emotional problems can be eased by supportive friends and family, but

with memory and cognitive function accompany — but aren’t necessarily explained by — normal aging. If you have a concern or if function becomes compromised because of memory problems, always bring it up with your physician.

More serious problems For some older people, memory problems are a sign of a serious problem, such as mild cognitive impairment or dementia. People who are worried about memory problems should see a doctor.

The doctor might conduct or order a thorough physical and mental health evaluation to reach a diagnosis. Often, these evaluations are conducted by a neurologist, a physician who specializes in problems related to the brain and central nervous system.

A complete medical exam for memory loss should review the person’s medical history, including the use of prescription and over-the-counter medicines, diet, past medical problems, and general health. A correct diagnosis depends on accurate details, so in addition to talking

with the patient, the doctor might ask a family member, caregiver, or close friend for information.

Blood and urine tests can help the doctor find the cause of the memory problems or dementia. The doctor also might do tests for memory loss and test the person’s problem-solving and language abilities. A brain scan, such as an MRI, may help rule out some causes of the memory problems.

history of Alzheimer’s may be able to take part in clinical trials, which may help themselves or future generations

Keeping Your Memory Sharp People with some forgetfulness can use a variety of techniques that may help them stay healthy and maintain their memory Here are some tips...

•

What You Can Do If you’re concerned that you or someone you know has a serious memory problem, talk with your doctor. He or she may be able to diagnose the problem or refer you to a specialist, such as a neurologist or geriatric psychiatrist.

Healthcare professionals who specialize in Alzheimer’s and other dementias can recommend ways to manage the problem or suggest treatment or services that might help.

Consider participating in clinical trials or studies. People with Alzheimer’s disease, MCI, or a family history of Alzheimer’s and healthy people with no family

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• •

Plan tasks, make “to do” lists, and use memory aids. Some people remember things better if they connect them to other things, such as a song, book, rhyme etc.

Develop interests or hobbies and stay involved in activities that can help both the mind and body.

Engage in physical activity and exercise. Several studies have associated exercise (such as walking) with better brain function.

Limit alcohol use. Heavy drinking over time can cause memory loss and permanent brain damage.

Find activities, such as exercise or a hobby, to relieve feelings of stress, anxiety, or depression. If these feelings persist, talk to your doctor.

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If you think you are at risk, GET TESTED

80% of type two diabetes is preventable with lifestyle changes

P P P P

Having regular exercise Having a balanced diet Giving up smoking Lowering your cholesterol

Diabetes worldwide • Diabetes affects around 370 million adults worldwide • The global diabetes rate is expected to grow to 552 million by 2030 (9.9% of adults) • China has the largest diabetes population, with 90 million diabetes sufferers, followed by India (61.3m) and the USA (23.7m)

Living with Type Two Diabetes If you have type 2 diabetes, you need to look after your health very carefully. This is essential as looking after yourself will make treating your diabetes easier and minimise your risk of developing any complications of your condition.

Self care

Self care is an integral part of daily life. It means you take responsibility for your own health and wellbeing, with support from those involved in your care. This includes things you do each day to stay fit, maintain good physical and mental health, prevent accidents, and effectively deal with minor ailments and long-term conditions.

People living with long-term conditions can benefit enormously if they receive self care support. They can live longer, experience less pain, anxiety, depression and fatigue, have a better quality of life and be more active and independent.

Regular Reviews

As type 2 diabetes is a long-term condition, you’ll be in regular contact with your diabetes care team. Developing a good relationship with the team will enable you to freely discuss your symptoms or any concerns you have.

The more the team knows, the more they can help you.

Your GP or diabetes care team will also need to check your eyes, feet and nerves regularly, because they can also be affected by diabetes.

HbA1c Test

You should be tested regularly (at least once a year) to check how well your diabetes is being controlled over the long term. A blood sample will be taken from your arm and a HbA1c test will be carried out. It measures how much glucose is in the red blood cells, and gives your blood glucose levels for the previous two to three months.

The HbA1c target for most people with diabetes is below 48 mmol/mol. There’s evidence that this level can reduce the risk of complications, such as nerve damage, eye disease, kidney disease and heart disease. A HbA1c result of less than 58 mmol/mol is recommended for those at risk of severe hypoglycaemia (an abnormally low blood glucose level).

Healthy Eating

Eating a healthy, balanced diet is very important if you have diabetes, however, you don’t need to avoid certain food groups altogether. As long as you eat regularly and make healthy choices, you can have a varied diet and enjoy a wide range of foods. You can also make adaptations when cooking meals, such as reducing the amount of fat, salt and sugar, and increasing the amount of fibre.

The important thing in managing diabetes through your diet is to eat regularly and include starchy carbohydrates, such as pasta and bread, as well as plenty of fruit and vegetables. If your diet is well balanced, you should be able to achieve a good level of health and maintain a healthy weight.

Regular Exercise

As physical activity lowers your blood glucose level, it’s important to exercise regularly if you have diabetes.

Like anyone, you should aim to do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week.

However, before starting a new activity, speak to your GP or diabetes care team first. As exercise will affect your blood glucose level, your care team may have to adjust your insulin treatment or diet to keep your blood glucose level steady.

Top 10 Tips

To HelpabitChildren s...

Develop Healthy H

You can help your child develop healthy habits early in life that will bring lifelong benefits. As a parent, you can encourage your kids to evaluate their food choice and physical activity habits. Here are some tips and guidelines to get you started.

Be a good role model...

You don’t have to be perfect all the time, but if kids see you trying to eat right and getting physically active, they’ll take notice of your efforts. You’ll send a message that good health is impor­tant to your family.

Encourage physical activity..

.

Every child is unique. Let your child experiment with different activities until they find something that they really love doing.

They’ll stick with it longer if they love it. check out these activities for kids.

Pick rewards wisely...

Don’t reward children with TV, video games, sweets or snacks for a job well done. Find other ways to celebrate good behaviour such as a trip to the local park.

Make dinner time family time...

Keep things positive...

Kid’s don’t like to hear what they can’t do, tell them what they can do instead. Keep it fun and positive. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.

Get everyone moving...

Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside.

Everyone will benefit from the exercise and the time together.

Be realistic...

Setting realistic goals and limits are key to adopting any new behaviour. Small steps and gradual changes can make a big difference in your health over time, so start small and build up.

When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get your kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.

Stay involved...

Be an advocate for healthier children. Insist on good food choices at school. Make sure your children’s healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol. Contact public officials on matters of the heart.

Make your voice heard.

Limit TV & video games...

These habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease. Limit screen time to 2 hours per day.

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T: 01925 227000 www.pamgroup.co.uk