Compass Magazine | Spring 2018

C O M PA S S Your Health and Wellbeing Guide

Yoga Health Benefits 15 ways it can transform your body and mind

ARE YOU PUTTING OFF GOING THE DOCTORS?

Spring 2018

IMPORTANCE OF SLEEP IN SHIFT WORK

THE FUTURE OF WORK

NEW UK ALCOHOL GUIDELINES

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OB_S__Y is a cause of cancer

Guess what is the biggest preventable cause of cancer after smoking.

LET’S BEAT CANCER SOONER

Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103). © Cancer Research UK 2018.

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COMPAS S

Spring 2018

Your Health and Wellbeing Guide

CONTENTS 06

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Compass Magazine is published by PAM Group Ltd Contact us 73-75, Sankey St, Warrington WA1 1SL All rights reserved - Reproduction is strictly prohibited - Copyright 2018 © For more information visit www.pamgroup.co.uk Images courtesy of Freepik / javi_indy (cover image), Jannoon028 (page 6), visnezh (page 14), kjpargeter (page 20).

Page 04 The Importance of Sleep in Shift Work Page 06 The Future of Work Page 08 New UK Alcohol Guidelines Page 10 Men's Health: Are You Avoiding the Doctor?

Page 12 No Time for Exercise?

Page 14 The Benefits of Yoga Page 16 Women's Health: Osteoporosis Page 18 How To Stop Worrying About Everything Page 20 10 Tips To Avoid Food Poisoning Page 22 10 Tips to Quit Smoking

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The Importance of Sleep in Shift Work Shift work isn't easy because it involves working against your body's natural rhythm

By Jade Halie PAM Wellness Expert

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leep has been proven to reduce the risk of many chronic diseases; it can also reduce stress, keep you slim and improve cognitive function such as memory. Our ability to sleep is regulated by our internal clock known as circadian rhythm, which responds to light in the environment to regulate brain activity, hormone production, cell regeneration and other biological activities to help you get rest.

Today, circadian rhythms are often disrupted, due to our relationship with electricity and living in a 24-hour society.

At the same time, we face increasing pressures, demands and challenges that can take its toll on our ability to get to sleep as much as our ability to get good quality rest. On average, adults now sleep for around 6 hours a day, whereas 100 years ago, the average number of hours that we used to sleep was 13. Shift work, stress, and the demands of every day modern life and disrupted sleep can really have a negative impact on our physical and mental health.

To understand how we can improve sleep, we must first understand what happens during sleeping hours. Normally, you would experience many sleep cycles,

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each which consists of 5 stages. Stage 1 is when you start to drift in to sleep, stage two is a very light level of sleep, and stages 3 to 5 are when you enter deeper levels of sleep associated with physical and mental healing and repair. It is stages 3-5 which are necessary for you to wake up feeling refreshed.

It would not be unusual for people to relax with a glass of wine or cup of tea before they go to sleep. Unfortunately, both alcohol and caffeine can interfere with sleep stages, preventing you from dropping from stage 2 into stages 3-5.

You could be getting ten hours of sleep a night, but if you are only staying in stage 2, the rest is not going to be as beneficial to you as compared to if you had slept for fewer hours but had time in the deeper stages.

Our circadian rhythms respond to light, and this includes the light from screens, phones and tablets. If you are struggling to get to sleep, switch off these things a couple of hours before bed. If you must use them, reduce the intensity of light and switch to an amber filter. Use black out curtains to block out outside light if you are working shifts and sleeping during the day.

You can help your body respond to other cues by setting up a routine before you go to bed. For example, drinking herbal tea such as chamomile can help your body to understand and set itself up ready for rest time. You could have a snack on foods that act as precursors to your body producing hormones associated with sleep, such as bananas, oats, turkey or almonds.

When we fall asleep, our body temperature drops. You can mimic the effects of this by having a hot bath.

When you get out of the bath and your body temperature drops, this can help to induce tiredness, go straight to bed as this happens so you can take advantage of that feeling.

It can be difficult to switch off if you are under stress and have a lot to do.

Practicing mindfulness can help you to focus on the present and train your brain to wind down when you go to bed. There are free apps that you can download for this purpose such as Headspace.

These may all seem quite basic, practical things that you can try, but consistency is the key to train your brain and your body to wind down and to get the rest that you deserve.

A normal healthy sleep cycle

Wake

(Waking phase)

REM Sleep (Dreaming)

Stage One (Light Sleep)

Stage Two

(Shallow Sleep)

Stage Three (Deep Sleep)

Stage Four (Deep Sleep)

Cycle One

Cycle Two

Cycle Three

Cycle Four

Cycle Five

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The Future of Work Coping with change in the workplace

C

hange is to be expected, unfolding at a constant rate as new generations replace old generations, and as old ideas become obsolete. But in today’s world, change isn’t unfolding at a constant rate — it’s unfolding at an increasingly faster and faster speed. The rate of change in today’s workplace is accelerating, and if you aren’t prepared, it could dramatically impact your career.

TYPES OF CHANGES

formality in office environments.

The types of changes being experienced right across the workplace today typically fall into three common categories:

FACTORS DRIVING THE CHANGE Why are we seeing such rapid change within businesses?

Job types and responsibilities. Multiple industries are shifting to more managerial and strategic roles thanks to the onset of automation; for example, according to a new report a total of 3.6m UK jobs could be replaced by machines by 2030.

Working conditions and requirements. The expectations of workers is changing; for example, today, 4.2 million UK employees work from home, according to the Trades Union Congress, and flexible schedules are becoming more common as well.

Cultural changes. We are also seeing broad cultural changes, such as more relaxed working atmospheres, and less

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Communication possibilities. The accelerating rate of workplace change is in part down to better and more efficient communication methods. Because of the connective potential of the internet, workers can communicate across the globe with email, instant messages, texts, and video streaming. This technology is making it possible to find perfect job candidates, even if they live on the other side of the country, and is forcing an increasing number of businesses to move at a faster pace.

International diversity. With more countries emerging as major powers, increasingly positive international relationships, and more potential for international communication, globalisation

4.2 million UK employees now work from home is having a substantial effect on this acceleration. Globalisation leads to greater levels of workplace diversity, and a more diverse range of potential business partners, both of which open the doors to faster, more impactful cultural changes. Globalisation also gives workplaces access to more resources, which in turn increases their potential for driving change.

Automation and machine learning. Automation has been gradually taking over jobs for decades, but the advent of machine learning is opening the door to exponential technological growth.

Our algorithms and tech products are getting so advanced they can improve themselves, which means human jobs will soon start getting replaced at a faster and faster rate.

Pace expectations. It’s also worth noting that the mere fact that business owners expect fast culture change is leading to faster and faster culture changes.

Managers anticipate an environment that demands fast, reactive changes, so they push harder to make changes of their own.

What are PAM Assist’s tips to deal with change at the workplace?

planned, can seem threatening and stressful. And most humans, most of the time, react to stress in one of two ways‌fight or flight.

In a flight response, we try and avoid the change. At one extreme, we can go into outright denial by telling ourselves that it just isn't happening. We ignore the change, or take a passive role in the process. In the workplace, this might mean not volunteering for teams or committees that are handling the transition, or staying quiet at meetings to discuss the move, or simply not showing up.

Sometimes known as "cocooning", it allows us to feel like a victim of circumstance, which may be painful, but it serves to protect us from the possibly far more frightening prospect of staring the looming change fully in the face.

When you come across clues that hint change is on the way, acknowledge them.

Change, whether we like it or not, is a fact of life. It's actually one of the few things that we can be sure of happening. Change can be big or small, it can be unexpected or planned, it can be sudden or gradual, it can be imposed by external circumstances or arise from our own actions.

In the workplace, a stable job for life is now a distant memory for most people. When you come across clues that hint change is on the way, acknowledge them.

Threat vs Opportunity. It is tempting to believe that the only kind of change that we need to be concerned about is that which is imposed from outside, such as redundancy. In reality, it doesn't make much difference whether we've chosen the change or not, it will still have an impact. Any kind of change, no matter how well

If we go into a fight response, we actively resist what's happening. This is even more painful and potentially far more damaging. This kind of resistance can include persistent negativity, gossiping, cynicism, undermining colleagues, constant complaining, destructive criticism and even intentional sabotage.

Both of these responses will not help you, and they certainly won't help those that you either live or work with. But there is another way, and the key to discovering it lies in a simple (but not easy) acceptance that life is now not going to be the same as it was. Once you have done that, you have put aside the defences of fight or flight and you are free to participate actively in the process.

That does not mean that you are agreeing with what is happening. You don't have to like it. But once you stop perceiving change as a threat, you are taking responsibility for the part you can play in it. More importantly, you are able to change what was a negative into a positive. In short, a frightening risk becomes an exciting opportunity.

Get more help and guidance for all of life's ups and downs by logging on to www.pamassist.co.uk Compass Magazine

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Latest UK Alcohol Unit Guidance There are new low risk alcohol guidelines that you should be aware of

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o keep health risks from alcohol to a low level, the UK Chief Medical Officers’ (CMO) advise it is safest not to drink more than 14 units a week on a regular basis. The CMO also give guidance on drinking in pregnancy and single occasion drinking.

ALCOHOL UNIT GUIDELINES. The Chief Medical Officers (CMO) guideline for both men and women states that: •

•

•

•

To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis If you regularly drink as much as 14 units per week, it's best to spread your drinking evenly over three or more days. If you have one or two heavy drinking episodes a week, you increase your risk of death from long-term illness and injuries The risk of developing a range of health problems (including cancers of the mouth, throat and breast) increases the more you drink on a regular basis If you wish to cut down the amount you drink, a good way to help achieve this is to have several drink-free days a week.

SINGLE OCCASION DRINKING. The Chief Medical Officers' (CMO) advice for men and women who want to keep their short term health risks from single occasion drinking to a low level is to reduce them by: •

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Limiting the total amount of alcohol you drink on any single occasion

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• •

Drinking more slowly, drinking with food, and alternating with water Planning ahead to avoid problems; an example of planning ahead is making sure you can get home safely or that you have people you trust with you.

The sorts of things that are more likely to happen if you do not understand and judge correctly the risks of drinking too much on a single occasion can include: • • •

Accidents resulting in injury; causing death in some cases Misjudging risky situations Losing self-control (for example, engaging in unprotected sex)

Some groups of people are more likely to be affected by alcohol and should be more careful of their drinking on any one occasion. For example those people at risk of falls, on medication that may interact with alcohol or where it may exacerbate pre-existing physical and mental health problems.

If you are a regular weekly drinker and you wish to keep both your short and long term health risks from drinking low, this single occasion drinking advice is also relevant for you.

HOW MUCH IS 14 UNITS OF ALCOHOL? One unit is 10ml of pure alcohol. Because alcoholic drinks come in different strengths and sizes units are a good way of telling how strong your drink is. It’s not as simple as one drink, one unit.

The new alcohol unit guidelines are

equivalent to six pints of average strength beer or six 175ml glasses of average strength wine.

ALCOHOL AND PREGNANCY. The Chief Medical Officers' (CMO) guidance is that: •

•

If you are pregnant or think you could become pregnant, the safest approach is not to drink alcohol at all, to keep risks to your baby to a minimum.

Drinking in pregnancy can lead to long-term harm to the baby, with the more you drink the greater the risk.

What if I’ve already drunk alcohol in pregnancy?

The risk of harm to the baby is likely to be low if you have drunk only small amounts of alcohol before you knew you were pregnant or during pregnancy.

If you find out you are pregnant after you have drunk alcohol during early pregnancy, you should avoid further drinking. You should be aware that it is unlikely in most cases that your baby has been affected.

If you’re worried about having drunk alcohol during pregnancy, talk to your doctor or midwife.

Source: The Chief Medical Officers' Low Risk Drinking Guidelines are available online at:

Low risk alcohol guidelines*

Low risk guidelines are the SAME for men & women. BOTH are advised not to regularly drink more than 14 units a week.

This is what 14 units looks like: 6 pints of 4% beer

6 glasses of 13% wine 175ml glasses

25ml

14 glasses of 40% spirits

glasses

If you regularly drink 14 units per week, it’s best to spread your drinking over 3 or more days

If you want to cut down the amount you’re drinking, a good way is to have several drink-free days each week.

If you’re pregnant you shouldn’t drink alcohol at all

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Men’s Health Focus:

Are You Putting Off Going to the Doctors?

Male Cancers & Mental Health Awareness

By Will King PAM Wellness Expert

M

ore than 100,000 men a year die prematurely due to neglecting their health. Men visit the doctor around 50% less than females do.

One of the main reasons men defer medical visits is that being healthy and strong goes hand in hand with a sense of ‘masculinity’ in today’s culture. This may well have developed from our ancestors but in today’s world, you are only causing detriment to yourself by preventing early capture of illness.

Another key reason why males refuse to go to the doctor is down to embarrassment, especially when it comes down to more personal problems. However, the latest figures show that 39% of cancer cases in men are prostate or colorectal related, highlighting the importance of getting our personal problems checked out as soon as possible.

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A final reason that men put off visits to the doctor is that they ‘feel fine’. Whilst this may be the case, many silent killers can be present within us internally. High blood pressure, glucose levels and cholesterol levels can all be fatal if left untreated and will not always have obvious symptoms. Other types of cancer may also develop without any signal.

Regular check ups with the GP can help eliminate these conditions developing to a further stage and allow appropriate intervention/treatment if necessary.

If you are a man who knows they withhold from going to the GP, then it is important to know some of the key signs and symptoms you should NEVER ignore!

The most common male cancers

TYPES OF TESTICULAR LUMPS

Prostate 26%

Other Sites 48%

Male Incidence of Cancer in UK

Lung 13%

Testicular tumour - may be about the size of a pea or a marble, but it can grow much larger.

Bowel 13%

TROUBLE URINATING Both frequent urination and decreased flow of urination can be a warning sign that should never be ignored. When the prostate gland is enlarged, it may be that it is difficult to pass urine, which can be a key indicator of developing prostate cancer. More than 30,000 men are diagnosed with prostate cancer each year. Be aware of other symptoms such as burning whilst urinating and frequently waking up during the night to go to the toilet.

Varicocele - an enlargement of the veins within the scrotum.

Frequent urination can be a sign of diabetes as your kidneys are working overtime in order to eliminate the excess sugar that is present in your bloodstream.

Of suicides in the UK, 75% are male and 25% are female

75%

Cyst of epididymis - a painless, fluid-filled cyst in the long, tightly coiled tube that lies above and behind each testicle.

25% Hydrocoele - swelling in the scrotum that occurs when fluid collects in the thin sheath surrounding a testicle.

A LUMP ON YOUR TESTICLES Amongst men aged 20 – 35, testicular cancer is the most common with around 2,000 diagnosis each year in the UK. Noticing a lump or abnormality in your testicles should trigger warning signs and an instant GP appointment. Treatment for testicular cancer is a lot more effective if diagnosed early.

Although most abnormalities within the testicles are benign or non-cancerous, it is important that your GP thoroughly checks any changes out. A varicocele is when one testicle may feel heavier than the other or there is a lump which feels like a sac of worms. There are generally no symptoms.

A hydrocele causes visible swelling and will have accompanied abdominal pressure.

Epididymal cysts again, are symptomless and also cause one testicle to feel heavier than normal. You may also experience pain, swelling or tenderness in one or both testicles which can be the presence of an infection. This can also cause fever, nausea, and vomiting.

A lump caused by testicular cancer may produce symptoms such as a dull ache in your abdomen or groin, swelling or tenderness in your chest, heaviness in your scrotum, a sudden collection of fluid in your scrotum, or pain.

MENTAL HEALTH FOCUS: FEELING DEPRESSED Whilst depression is more common in women, suicide rates are actually higher amongst men. This may well be that men are more reluctant to seek help. Men are generally more competitive than women and therefore we do not like to admit that we need help and are less likely to talk about our feelings with others. This may be the reason why men don’t get the help they need. General symptoms include being irritable all the time, losing interest in work/family/hobbies, sleeping problems or general feelings of low self- esteem.

This is a real problem if this has been the case for a number of weeks or months.

Some of the key treatment methods available are self-help, talking treatments, medication and cognitive behavioural therapy (CBT). If left untreated, depression can consume your entire life and actually reduce your capabilities of recovering from illnesses and also developing other serious conditions.

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No Time For Exercise?

Here are some easy ways to move more

By Abbey Forshaw PAM Wellness Expert

T

he human body was designed to move and we all know the health benefits associated with regular physical activity but with life being busier than ever before fitting exercise into our hectic schedules can be difficult.

Research suggests that by choosing to make simple lifestyle changes and incorporating regular physical activity into our day such as standing up, sitting less and moving more, not only can we reduce the risk of premature death by as much as 30%, we can also lead healthier and happier lives.

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Start making exercise part of your daily life by following some of our top tips below:

Take the stairs instead of the lift.

Stand up more – the average Brit sits for more than 13 hours on average so try using the 55/5 rule (stand up for 5 minutes every hour).

Build a 10 - minute walk into your lunch break

Already going for a walk? Why not walk a bit faster or fill a rucksack with some tins of beans to make your walk more strenuous?

Move your bin further away from your desk so you have to stand up and move to reach it

Organise standing or walking meetings

Do jumping jacks or squats while you are waiting for the kettle to boil or the microwave to ping

Have one less chair than people at meetings

Stand up while you talk on the phone

Meeting a friend for a coffee? Why not get your coffee to take away and build a walk into your social event?

Walk to your colleague’s desk instead of emailing them

Park further away at the supermarket car park

Eat your lunch away from your desk or even standing as it speeds up your metabolism

Get off the bus, train or tube 1 stop earlier and walk the extra distance

Take a longer route every step counts

BUS STOP

And remember there is not one size fits all when it comes to exercise. Finding an activity that is fun and enjoyable will lead to lasting changes.

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The Benefits of Yoga in Health The many benefits can be felt after class, after a few months, and after many years

By Nina Bafouni PAM Wellness Expert

Y

oga has always been known as a practice that benefits the body and mind. In Sanskrit, (the philosophical language of Hinduism) the word ‘Yoga’ comes from the root ‘yuj’ which means to ‘add’, ‘attach’, ‘join’, ‘unite’ which is basically referring to a ‘connection’. This is being referred to the connection of the body, mind and soul that is happening whilst practicing a series of Yoga exercises (Asanas) with all the focus brought into engaging the ‘feeling of the present moment’; this practice can promote the overall health and wellbeing of the body and the mind.

Post – Classical Yoga period, where the physical body started to be embraced as the means to achieve enlightenment and a system of practices was put together to rejuvenate the body and prolong life. This development was called as ‘Tantra Yoga’ and it involved techniques to cleanse the body and mind and to loosen the knots that ties us to our physical existence. This exploration of body centered practices with physical and spiritual connections has led during the 1800s and early 1900s to the formation of what we primarily think of yoga in the West, known as ‘Hatha Yoga’.

The practice of Pre-Classical Yoga was originated in Northern India about 5,000 years ago (as a ritual of teaching the ‘sacrifice of ego’ through teaching wisdom and self-awareness. Later on, Patanjali (who is considered as the father of Yoga) introduced the Yoga-Sûtras, where he basically organised the practice of yoga into an ‘eight limbed- path’ containing the steps and stages towards obtaining enlightenment.

Nowadays, there is more scientific evidence recommending Yoga as an effective way for increasing physical activity, improving balance and flexibility and gaining muscle strength. In addition, there is evidence supporting that regular yoga practice is beneficial for: people with high blood pressure, heart disease, aches and pains (including lower back pain), stress and depression.

The Yoga-Sûtras influenced the majority of the modern styles of Yoga ever since, leading to the era of Classical - Yoga (where the first systematic presentation of Yoga was defined by Patanjali’s YogaSûtras, also known as ‘Raja Yoga’).

In the centuries to follow, the practice was revolutionised and has lead to the

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According to the NHS, most forms of Yoga may not be strenuous enough to count towards reaching your 150 minutes of moderate activity, as it is recommended by the World Health Organization.

However, it does count towards meeting the exercise guideline’s target set by WHO, for the two sessions per week of muscle strengthening exercises.

Furthermore, Yoga Therapy & Wellness Expert – Larah Davis, notes that Yoga is a highly effective option of exercise for those suffering from anxiety and who have felt physically and energetically crippled. Anxiety impacts your breath and your energy too. With Yoga you can learn to practice long, deep belly breaths and lengthen your exhales to calm your body, nervous system and mind.

Lastly, it is important to take into account that whilst the practice of Yoga can benefit the physical and mental health, the meditation (and mindfulness) practices as parts of it, can help you to learn how to become a mindful communicator with others, which is an important fact about Yoga that a lot of people often overlook. The mindfulness practice can help you to succeed in many areas of your life, that consequently will have a positive impact on your relationships with others. For example, in relationships and communication where everyone has different ways of processing information, mindfulness can help you to enhance your basic communication skills and therefore to become more mindful of being a better listener, being able to address an issue directly, think before you speak and treat people how you’d like to be treated yourself.

Hatha yoga - an ancient form that emphasizes physical postures - can improve cognitive function, boosting focus and memory

A 2009 pilot study found that practicing yoga could increase bone density among older adults.

Improved Brain Function

Lower Stress Levels

Lower Risk of Heart Disease

Alter Gene Expression

Improved Sense of Balance

Aft er cl

s ar

s as

Aft er ye

Healthy Weight

Stronger Bones

Bikram yoga - a form of yoga performed in a heated room - has been found to be effective in increasing shoulder, back and hamstring flexibility.

Increased Flexibility

How Yoga Transforms Your Body

Lower Blood Pressure

Improved Lung Capacity

Lower Blood Sugar Levels in Diabetics Improved Sexual Function

Relief from Chronic Back Pain Anxiety Relief Some yoga could be more effective in reducing pain and improving mood than standard medical treatment for chronic back problems.

Reduced Chronic Neck Pain

Some yoga programmes have been found to reduce anxiety and heighten brain chemicals that combat depression and anxiety-related disorders.

Yoga could boost arousal, desire, and sexual function for women - and help them become more familiar with their own bodies.

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Women’s Health Focus:

Osteoporosis What women need to know

By Laura Wade PAM Wellness Expert

WHAT IS OSTEOPOROSIS? Osteoporosis causes more than 8.9 million fractures world-wide each year, resulting in an osteoporotic fracture every 3 seconds (Internal Osteoporosis Foundation, 2017). Specifically, 1 in 3 women over age 50 will experience osteoporotic fractures and 1 in 5 men will be susceptible to break a bone after the age of 50 due to low bone strength (NHS 2016; National Osteoporosis Society, 2017).

Osteoporosis occurs when the struts which make up the mesh-like structure within bones become thin, causing bones to become fragile and break easily, often following a minor bump or fall. This can result in fractures of the hip, wrist, spine or other bones such as the upper arm, ribs or the pelvis. This results in reduced mobility, personal independence, changes in posture and changes in our body images.

RISK FACTORS Some risk factors, such as genes, age, gender and race, cannot be changed, so it is important to know the lifestyle factors you can modify to help reduce the risk of osteoporosis.

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DIET A diet rich in vitamin D can promote the absorption of calcium, which promotes the building of bone (Sampson, 2003).

Vitamin D can be sourced from fish, dairy and eggs, but more so from exposure to sunlight (Sampson, 2003). It is also recommended that adults consume 700mg of calcium daily in the form of milk and cheese, green leafy vegetables, seeds, nuts and fresh oily fish such as salmon (Warensjö et al., 2011). Contrary, a diet high in calories and alcohol consumption may lead to lower bone mineral density, which can increase the susceptibility of osteoporosis so it is important to eat a balanced diet and ensure that alcohol consumption is kept to a minimum (Levis & Lagari, 2012).

American college of Sports Medicine recommends 30-60 minutes of moderate to high intensity aerobic exercise, three to five times per week, alongside two to three resistance training session to attenuate the symptoms of bone mineral density reductions (Hardman & Stensel, 2009).

PHYSICAL ACTIVITY Being physically active is essential for normal skeletal development during childhood and adolescence, and also the maintenance in adulthood.

SUPPLEMENTS If you believe you are at risk of Osteoporosis and are considering using supplements, ask your GP for advice about taking calcium and Vitamin D supplements.

It is unclear whether a combination of resistance and aerobic type physical activity can reduce the rate of bone loss in post-menopausal women (Surgeon General, 1996), but generally, the

SMOKING Avoid smoking! Smoking is a stressor associated with increased production of the stress hormone cortisol, and thus a reduction in bone mineral density – the direct effect from the toxins also affects calcium absorption, hindering bone growth. If you need help quitting smoking, speak to your GP or call the NHS smoke free help line on 0300 123 1044.

Sources of Vitamin D

6 facts to know about osteoporosis Hormones play a role

Salmon

Sitting down for extensive periods of time may be a culprit You may not even be aware that you have osteoporosis

Eggs

Orange juice

Smoking and drinking alcohol causes bone fragility

Cheese

Experts recommend eating more calcium and Vitamin D There is medication available to help once diagnosed

Sun light

Milk

Sources of Calcium

Milk

Oranges

Cheese

Soya beans Yogurt

Almonds

Sesame seeds

Cinnamon Lady's finger

Turnip greens Compass Magazine

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"I worry so much that for my last birthday a friend bought me a plaque with the slogan 'Worrying is like riding a rocking horse - it doesn't get you anywhere'."

How to Stop Worrying About Everything Almost everybody worries. It can be a healthy response to life, preventing us from being reckless, or stimulating us to do our best to take control of a situation.

But some people worry a lot more than others, and sometimes to the point where it becomes a problem in itself. This article is for those who feel that worrying is spoiling their lives. It explains the problem and how it may affect you. It also suggests ways you can tackle it.

WHAT IS WORRYING? It means spending a lot of time thinking about bad things and being preoccupied with negative possibilities. The more you do it, the bigger your worries become.

You may even find yourself worrying about all the time you've spent worrying. There are many different types of worries. They include gloomy thoughts about what might happen in the future, about what is happening in the present, and about what is already in the past.

FEARS FOR THE FUTURE You might be concerned about things that very probably won't happen, as well as about things that might. So, you may be afraid of being involved in an accident, or developing a fatal illness, despite the fact that both are statistically unlikely. You may also be troubled by events or circumstances that you do have some control over. For instance, you could be overwhelmed by doubts about meeting a deadline, or passing an exam, because you haven't done enough work.

PRESENT CONCERNS Again, these can include feeling anxious about a situation you are powerless to change, but also 18

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about situations you can do something about. You could be distressed because you've been caught in traffic or your train has been delayed, although this is out of your hands. Or you could be worried about a persistent cough, despite knowing that a visit to your doctor might put your mind at ease.

FEELINGS ABOUT THE PAST Once something has already happened, there's often nothing you can do to alter it. But you may continue to fret about whether you have failed your exam or made a dreadful mistake at work.

WHAT EFFECTS CAN IT HAVE? Your body reacts chemically to the fear that worrying can create. When you are scared, your body releases adrenalin. This is a result of the 'flight or fight' reflex that evolved to help us to overcome or run away from anything that threatened us physically. Adrenalin affects the digestive system, and can make you feel ill. The more you worry, the worse it gets, and a sudden rush of adrenalin can lead to butterflies in the stomach, a headache, or feeling very sick.

SLEEPING PROBLEMS It can become very difficult to get to sleep, because you feel worse at night. There are a number of reasons why. While you're trying to drop off to sleep, there's nothing to distract you from the worries that may have been lurking in the background during the day. It's then very easy to become anxious about missing your sleep, on top of everything else. It's also much easier for thoughts to get out of perspective at night, especially if you are on your own. Nor is it a practical time to do anything to fix whatever is on your mind. When you're already tired, you are likely to worry much more.

LOSING YOUR SELFCONFIDENCE The more problems you think you have, the less able you may feel to cope with them, and this can increase your sense of helplessness. This reduces your confidence, making you more vulnerable to your fears.

If you lack self-confidence, it may affect how other people relate to you, and how you feel in response. In this way, a negative spiral is set up. Some people experience panic attacks as a result of the build up of these feelings.

UNHELPFUL STRATEGIES Under this kind of pressure, it may become very difficult for you to concentrate and carry on with everyday life, so that your problems tend to build up. It's emotionally draining to feel anxious all the time. It may feel as though your whole life is being taken over by it.

In an attempt to get some control of this, people sometimes develop what is known as obsessional behaviour. For example, this could mean checking they've locked the door, not once but many times, before they are able to leave. Other people develop eating disorders, in trying to keep control of their anxiety

IS WORRYING EVER HELPFUL? A SPUR TO ACTION Sometimes, our fears make us act, and this can be very positive. Something is niggling at you, and even though you keep trying to ignore it, it keeps bringing itself to your attention. Perhaps you have a mole on your skin that is troubling you. This puts you under pressure until, finally, it forces you to visit the doctor and get treatment. Worrying about the worst that can happen can also help you to prepare for it, and to deal constructively with whatever eventually takes place.

IMPROVING PERFORMANCE The adrenalin that is released can also give you the extra edge you need to succeed, when competing with others. But if you become too tense, it could mean you feel too ill to do your best.

WHEN TO DO SOMETHING Having the occasional nagging feeling is not the same as feeling worried each and every day.

You may have a number of different things on your mind, or one overriding concern that seems to dominate your whole life. At this level, it can make you too anxious to think or act in a useful way.

This is when worrying itself has become a problem that needs tackling.

HOW CAN I STOP MYSELF? CONFRONTING YOUR FEARS There's often a fear of the unknown, and trying to define that fear can help you to overcome it. By facing whatever it is, you may find you know what to do about the situation. You can begin to think about how you might cope with it, what you can do, and who might help you, if necessary.

TALKING IT OVER Discussing things with others can help to throw up a possible course of action or solution, which you wouldn't have been able to formulate on your own. For someone with a religious faith, talking to a minister could help you sort out an answer.

You may feel the need to talk things over with someone who is not directly involved in your life. Talking to a psychotherapist or counsellor could help you arrive at a better understanding of your worries and their effects, and will support you in doing something about them. Cognitive behaviour therapy is a practical approach, which looks at the way in which our thought processes affect our lives and cause problems. It teaches you techniques for identifying and altering destructive patterns of thought.

WRITING A LIST Try writing a list of what's troubling you. Use statements, rather than questions. Instead of, 'What will happen if I don't get there on time?' say, 'I am worried that I won't get there on time'. This focuses on precisely what the fear is.

People often become stirred up about events that are quite improbable. You may find it difficult to appreciate just how unlikely something is when you are preoccupied with it. It might be a good idea to keep your list for a few weeks, and then refer back to it.

You may find that you can cross some things off, because the events you were dreading so much didn't happen, or because they have shrunk to insignificance. Of course, you may feel that a whole new batch has arrived to replace it, but if you keep writing and going back to the list, you may be reassured that worries do just dissolve. Some people find it helps to tear up, burn or destroy their list.

TAKING ACTION There is often something you can do about a situation you feel anxious about. Consider each preoccupying thought, one by one, and then decide whether there is something that could be done about it. Make a list of possible solutions, with whatever is the most pressing worry at the top.

Then start to work your way through the list of actions, taking each task, one at a time. Cross each one off the list as you complete it, to reflect the fact that you have taken positive action and dealt with it. If you're not sure about the best action to take, list each option, together with its advantages and disadvantages.

As well as helping you to make a decision, this could make you feel more confident about what you decide.

IMPROVING YOUR DIET It's a good idea to cut down on caffeine, which is found not only in tea and coffee, but also in colas and other canned drinks. They contain stimulants that can heighten the physical effects of tension, such as headaches and stomach problems.

RELAXATION AND VISUALISATION Relaxation exercises often focus on replacing negative thoughts with positive ones.

This could involve imagining yourself in a pleasant setting, such as a beach, a nice room or a garden. You could visualise your worries as physical objects that can be discarded, such as stones or rocks you could heave into the distance.

Get more help and guidance for all of life's ups and downs by logging on to www.pamassist.co.uk

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The symptoms of food poisoning usually begin within one to two days after eating contaminated food, although they may start at any point between a few hours and several weeks later.

The main symptoms include: • feeling sick (nausea) • vomiting • diarrhoea, which may contain blood or mucus • stomach cramps and abdominal (tummy) pain • a lack of energy and weakness • loss of appetite • a high temperature (fever) • aching muscles • chills In most cases, these symptoms will pass in a few days and you will make a full recovery.

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10 Ways to Prevent Food Poisoning

Here are some tips to help you reduce your risk of food poisoning at home WASH YOUR HANDS Wash your hands thoroughly with soap and water (warm or cold) and dry them before handling food, after handling raw food – including meat, fish, eggs and vegetables – and after touching the bin, going to the toilet, blowing your nose or touching animals (including pets).

WASH WORKTOPS Wash worktops before and after preparing food, particularly after they've been touched by raw meat (including poultry), raw eggs, fish and vegetables.

You don't need to use antibacterial sprays: hot, soapy water is fine.

USE SEPARATE CHOPPING BOARDS Use a separate chopping board to prepare raw food, such as meat and fish. This is to avoid contaminating ready-to-eat foods with harmful bacteria that can be present in raw food before it has been cooked.

KEEP RAW MEAT SEPARATE It's especially important to keep raw meat away from ready-to-eat foods, such as salad, fruit and bread. This is because these foods won't be cooked before you eat them, so any bacteria that get onto the foods from the raw meat won't be killed.

WASH DISHCLOTHS Wash dishcloths and tea towels regularly, and let them dry before you use them again. Dirty, damp cloths are the perfect place for germs to spread.

STORE RAW MEAT ON THE BOTTOM SHELF Always cover raw meat and store it on the bottom shelf of the fridge, where it can't touch or drip onto other foods.

COOK FOOD THOROUGHLY Make sure poultry, pork, burgers, sausages and kebabs are cooked until steaming hot, with no pink meat inside.

Don't wash raw meat (including chicken and turkey) before cooking, as this can spread bacteria around your kitchen.

Freezing raw chicken reduces the levels of campylobacter bacteria but doesn't eliminate them completely. The safest way to kill all traces of campylobacter is by cooking chicken thoroughly.

KEEP YOUR FRIDGE BELOW 5C Keep your fridge temperature below 5C and use a fridge thermometer to check it. This prevents harmful germs from growing and multiplying.

Avoid overfilling your fridge – if it's too full, air can't circulate properly, which can affect the overall temperature.

COOL LEFTOVERS QUICKLY If you have cooked food that you're not going to eat straight away, cool it as quickly as possible (within 90 minutes) and store it in the fridge or freezer. Use any leftovers from the fridge within 2 days.

RESPECT 'USE-BY' DATES Don't eat food that's past its use-by date, even if it looks and smells okay. Use-by dates are based on scientific tests that show how quickly harmful bugs can develop in the packaged food.

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NO

10 Tips to Stop Smoking

TOB ACC O

DAY

Steps to improve your chance of success…

Every year, on 31 May, WHO and partners mark World No Tobacco Day, highlighting the health and other risks associated with tobacco use, and advocating for effective policies to reduce tobacco consumption.

The focus of World No Tobacco Day 2018 is "Tobacco and heart disease."

The tobacco epidemic is one of the biggest public health threats the world has ever faced, killing more than 7 million people a year. More than 6 million of those deaths are the result of direct tobacco use while around 890 000 are the result of non-smokers being exposed to secondhand smoke.

Everybody has their own personal reason for wanting to give up smoking. Some people give up to be healthier, to get fit, or to save money.

Whatever your reason, stopping smoking isn't easy, but there are things you can do to improve your chances of success. Take a look at these 10 top tips to help you quit smoking:

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1 2

Pick a quit date - choose a day that will be stress-free, and stick to it.

Make a list - write down all the reasons you want to quit. Keep the list handy and read it when the cravings start.

3

Support network - pair up with someone else who’s looking to give up smoking and support each other. Or, go online (see point number 7).

4

Be prepared - before your quit date, get rid of ashtrays, lighters and matches, and any remaining cigarettes.

5

Stop smoking services - contact your local Stop Smoking Service for support from trained specialists.

6

Nicotine replacement therapy consider using nicotine replacement therapy, which can more than double your chances of stopping smoking.

7

Online support - there’s plenty of help available online where you’ll find tips from other quitters in the same situation as you. As an example, go to www.nhs.uk/ smokefree.

8

Avoid trigger situations – plan ahead to anticipate stressful or trigger situations.

If you smoke after a meal, go for a short walk instead.

Practise saying “no” - don’t be tempted by just one cigarette; it often leads to another.

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10

Treat yourself - put away some, or all, of the money you would have spent on cigarettes and buy a welldeserved treat.

Take it one day at a time and congratulate yourself every day that you don’t light up!

Finally, think positive. Tell yourself – you CAN stop smoking!

KEY FACTS • •

•

Tobacco kills up to half of its users.

Tobacco kills more than 7 million people each year. More than 6 million of those deaths are the result of direct tobacco use while around 890 000 are the result of non-smokers being exposed to second-hand smoke.

Around 80% of the world's 1.1 billion smokers live in low- and middleincome countries.

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BACK PAIN MYTH BUSTING Busting myths and reinforcing what the latest evidence says is the best for your back

Myth: Fact: Moving will make my back pain worse

People fear twisting and bending but it’s essential to keep moving.

Gradually increase how much you are doing, and stay on the go.

PAM Group 24

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