Compass Magazine | Summer 2018

Summer 2018

Health Diet Myths The truth about bikini bodies and body confidence

WHAT IS EXERCISE SNACKING?

GOOD FOOD FOR YOUR GUT Compass Magazine

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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.

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CONTENTS COMPAS S

Summer 2018

Your Health and Wellbeing Guide

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Page 04 Bone Health: Build Up Your Bones Page 06 Exercise Snacking Page 08 Coping With Debt Page 10 Men's Health: Skin Cancer Page 12 Good Foods For Your Gut Page 14 Women's Health: Diet Myths Page 16 Ten Stress Busters Page 18 PAM Health: Ergonomics At Work Page 20 Couch to 5K Page 22 Introducing PAM Life

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.

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Vitamin D has a key role in our health and quality of life. It promotes calcium absorption and it maintains adequate calcium concentrations which enable the mineralisation of bone. It is also required for the remodelling and growth of bones; whereas insufficient vitamin D levels could lead to thin, brittle and misshapen bones. In addition, research has shown that most people who suffer from chronic musculoskeletal pain are deficient in Vitamin D and once Vitamin D is monitored and increased, pain levels improve and, in some cases, vanishes altogether.

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The sun is one of the best ways for the human body to receive Vitamin D; now that the summer time has kicked in, it is time to evaluate your activity patterns and think about how much time you are spending outdoors, being active. Along with the sunshine, our diet can contribute to our Vitamin D levels too.

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Build Up Your Bones Make the most of the summer weather with activities that will boost your bone health

By Will King PAM Wellness Expert

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usculoskeletal disorders (MSDs) are common and can be a costly problem for people. The definition itself refers to injuries and disorders that affect the human body’s movement or musculoskeletal system (i.e. muscles, tendons, ligaments, nerves, discs, blood vessels, etc.). MSDs are consistently one of the leading causes of occupational absence in the world each year.

other great ways to reduce pain levels and susceptibility to MSDs. More importantly, this activity should be weight bearing. Weight bearing exercise can strengthen bones, increase muscle size and it contributes to reducing body fat. So, whilst cycling and swimming are great outdoor activities, by incorporating weight bearing exercises into our weekly routine would truly help towards strengthening our bones.

Some people are not formally diagnosed with a condition but will live their life enduring chronic, debilitating pain. However, others encounter musculoskeletal pain due to MSDs such as Osteoporosis, Fibromyalgia, Osteoarthritis, and Rheumatoid Arthritis, just to name a few.

It can be easy to combine the two of the vital ingredients to good bone health for reducing MSD risk and for controlling any pain encountering within the musculoskeletal system, by incorporating weight bearing exercise whilst being outdoors synthesising Vitamin D from the sunlight.

When it comes to treating MSDs and reducing the pain associated with them, early intervention is the key! As with most illnesses and diseases, exercise is one of the key ingredients to reducing both the severity and the frequency of pain. Exercise can be used as both a treatment method for MSD sufferers, and also as a preventative method to reduce risk of developing musculoskeletal pain or disorders.

An easy way to get weight bearing physical activity is to go hiking / walking. The UK is full of great urban and rural walks. Hiking is one of the top activities to make the most of summer; you can choose to go on challenging walks at a fast pace, non-challenging walks at a slow pace, or somewhere in between. Look out for that sunshine, grab your gear, plan your route, and get hiking!

Exercise and physical activity are

Outdoors running / jogging can help

with increasing your weight bearing activity and soaking up the sun. If you are a novice runner, check out smartphone applications such as ‘Couch to 5k’, and ‘Nike Run Club’ which can be great motivational tools.

A final thought is outdoor bodyweight exercises. For this, you need no equipment other than the great outdoors. Incorporating a variety of different exercises that work all parts of the body will ensure that a wider range of your musculoskeletal system is being worked, therefore reducing risk of any chronic pain developing.

In summary, great ways to counter MSDs and other musculoskeletal issues are: weight bearing exercises, spending time outdoors and dietary Vitamin D intake; all these ways will benefit your bone health massively and reduce any insignificant pain that you may be experiencing.

Of course, if you are suffering with chronic musculoskeletal pain, it is recommended to consult your doctor before starting a heavy exercise regime, as it might be a catalyst for certain disorders in some cases.

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Exercise Snacking

By Imogen Shaw PAM Wellness Expert

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he term - 'exercise snacking' is a relatively new phrase referring to spreading the duration of a workout into multiple shorter duration ‘chunks’ of exercise.

The UK Government recommends that all adults (aged 18-74 years old) should aim for 150 minutes of moderate intensity physical activity every week.

Moderate intensity is being described as keeping a pace that:

increases your heart rate slightly

the body temperature starts to raise too, so you sould feel a bit warmer

In other words, it is advised to working out slightly outside of your comfort zone (e.g. more than just a light walk) to actually feel the benefits but still relatively Moderate intensityon is your beinghealth; described asfeeling keeping a pace that: comfortable. If you feel able to work out at an even higher intensity (i.e. vigorous intensity), then you only have to do 75 minutes of aerobic physical activity per week. You will know that you are working out at a vigorous intensity if your heart rate is significantly increased, you start feeling very warm and sweaty and you are out of breath, struggling to hold a conversation. However, still important for people who are considering to start exercising regularly to be aware that there are free from underlying health conditions (such as High Blood Pressure) which in this case exercising at a vigorous intensity (e.g performing High Intensity Interval Training known as HIIT) 6

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causes you to be a bit out of breath, but you should still be able to talk

is not recommended. Therefore, it is advised that you should consult your doctor / GP before starting any new exercise programme.

According to Public Health England, the target of 150 minutes per week (or 75 minutes of vigorous intensity) for physical activity can be achieved through bouts of 10 minutes or more. Therefore, we can see that the concept of ‘exercise – snacking’ actually ties in very well with these recommendations. The overall volume of exercise is being spread out much evenly across each day, rather than being completed in just a few longer-bouts, sporadically throughout the week.

What are the benefits of 'exercise – snacking'?

One of the key benefits, especially for the working population, is the time element. Aiming for quick and easy ‘snacks’ of exercise helps to prevent the excuse of “I don’t have time for working out”, as instead of having to wake up 2 hours early to go swimming in the morning or spending an hour in the gym after a long, hard day at work, all you can do is to identify a few periods throughout each day when you can incorporate a short bout of exercise. This could be something as simple as:

- a 10-minute brisk walk at lunchtime (where you could achieve about 1000 steps in 10 minutes)

Finally, ‘exercise-snacking’ encourages us to break up our sedentary time; according to the American Heart Association, sedentary jobs have been increased by 83% since 1950; 1/3 of our time is taken up by sleep, which leaves us with 2/3 of the day as an opportunity to be active. However, we can all relate to the facts that our day is involving a lot of tasks that require us remaining seated (such as commuting to work, sitting down for meals, being chained to a desk or a meeting room all-day long, then relaxing in the evening by watching TV whilst being seated). It is understandable to realise that the vast majority of these 16 hours is actually sedentary time and unfortunately recent studies are indicating that we simply cannot undo the damage that this prolonged sitting does to our bodies, simply by going to the gym for an hour a few times per week.

Aiming for quick and easy ‘snacks’ of exercise helps to prevent the excuse of “I don’t have time for working out”

- 15 minutes of muscle strengthening activities using a resistance band at home in the evening before your favourite programme on the TV In addition to this, research conducted by the science journal Diabetologia has shown that ‘exercise- snacks’ help to control blood sugar levels better than a single, continuous workout.

Also, this benefit is especially heightened when we undertake an ‘exercise-snack’ shortly before or after a meal. Better controlled blood sugar levels not only help to reduce our risk of Type 2 Diabetes, they can also have a positive impact on our mood, concentration and energy levels.

Furthermore, ‘exercise-snacks’ can be very beneficial in terms of weight management too. Especially if we are undertaking HIIT; this type of training involves short bursts of high intensity physical activity which, depending on the intensity and the fitness levels of the individual, it may last from a few seconds to several minutes. These bursts of activity, where you are aiming to go ‘all-out’, are separated by a short break, either by having a complete rest or doing a period of much lower intensity activity. For example, you could try sprinting on the spot for 30 seconds, followed by 30 seconds of walking on the spot – an active recovery period which gives you chance to get your breath back a bit and feel ready to do another high intensity burst. HIIT training is a very time efficient way of physical activity as it has been shown to produce the same, if not better, benefits than much longer endurance activities.

HIIT training has also been shown to be very effective when it comes to body fat loss.

Aim for:

- Increase physical activity levels around a busy lifestyle

- Sitting time by moving as frequently as possible; think of ‘exercise -snacks’ Therefore, if we could all start seeing exercise as something that could be built-up into our lifestyles in easy ways, instead of something that takes up a big proportion of our time and could cost us a lot of money, then we could all strive to reach the minimum guidelines for moderate intensity physical activity (or higher) by introducing short-bouts of exercise into our everyday routine; anything as an ‘exercise – snack’ can count towards building our health and enhancing our wellbeing.

Therefore, if we could all start seeing exercise as something that could be built-up into our lifestyles in easy ways, instead of something that takes up a big proportion of our time and could cost us a lot of money, then we could all strive to reach the minimum guidelines for moderate intensity physical activity (or higher) by introducing short-bouts of exercise into our everyday routine; anything as an ‘exercise – snack’ can count towards building our health and enhancing our wellbeing.

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COPING

WITH DEBT 16 in

who have experienced money problems have had suicidal thoughts because of their financial situation.

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ebt can happen to any one of us at any point in our lives due to a change of circumstances, quite often being an event beyond our control. It is very important to share with your family the financial situation. Keeping secrets and trying to pretend that everything is the same as always will only last for so long before the strain begins to show. As a family sit down and discuss the situation, be open to ideas from all members of the family as sometimes others can come up with really good ideas that you hadn't thought of.

Write down what you spend each week apart from essential bills. Do you really need the Latte from the coffee shop on the way to work? Can you take a flask of coffee instead? Do you buy lunch everyday? How about taking a packed lunch with you to save money? You may be very surprised at how much you spend in a week on non-essential items.

Please take a look at our ‘budgeting’

section where you can find useful tips as well as a financial statement to help plan your budget.

Talk to a trusted friend, especially if you are feeling down and are tempted to go out and buy something to make you feel better. If your self-esteem is low and spending money makes you feel better counselling might help. If you can tackle the root of the problem it is easier to deal with the urge to spend.

Instead of spending money to try to make yourself feel better try doing things you enjoy in less expensive ways e.g. listening to your favourite music, pottering in the garden, have a long candle-lit bath.

It is very important to let your creditors know your situation. They are far less likely to threaten court action if you have contacted them and informed them of the situation.

There are many expert organisations

that can offer you free assistance to manage your debts, for instance; • Stepchange: stepchange.org • National Debtline:

nationaldebtline.org • Citizens Advice:

citizensadvice.org.uk In some cases, you may also be entitled to a one-off grant to help repay debts off in full or part. You can use the grant search tool on Turn2us www.turn2us. org.uk for further help.

But beware there are lots of companies out there who say they can write off debts, or obtain compensation for you by claiming that your credit agreements are unenforceable. Most of these firms charge you large up-front fees for each agreement they agree to check, but with no guarantee that they will be successful in challenging your agreements. In most cases, you will not get your money back if your claim is not successful.

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

What to do if you need emergency help with money and food A cash crisis could be caused by anything from job loss or poor health that leaves you severely short of the money needed for essentials like food. If you find yourself in this situation help is available.

How to find your local foodbank How to find your local foodbank Immediate support may be available from a foodbank. A foodbank is a free

service that provides food for people who are struggling with money. To be able to access a foodbank you normally need to be referred by one of the following agencies:

also have hot meals available and somewhere to sit and chat with a warm drink as well as having drop in services from local advice agencies or solicitors offering advice on an array of issues.

• • • • • • •

The largest foodbank organisation in the UK is the Trussell Trust. You can use their website to find your local foodbank.

There are also smaller organisations running foodbanks too.

If you aren’t already in touch with the agencies above, you can get in touch with your local foodbank to ask for help.

They’ll work with one of their referring agencies to arrange an appointment with you.

Jobcentre Plus A social worker Citizens Advice Children’s centres Local authorities Police or probation workers GPs, health visitors or other medical professionals

If you are referred to a foodbank you will normally receive a voucher stamped by the referring organisation to exchange for food. Most foodbanks provide you with a few days’ worth of meals and sometimes you'll receive other household items like toiletries or cleaning products. Some also help with small top-ups of credit for gas or electric pre-payment meters. Many food banks

Foodbank referrals are limited in how many times you are able to access them and therefore are only a shortterm measure. It is important that in conjunction you review your budget and access debt advice.

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Men's Health Focus: Skin Cancer Awareness Why men should be encouraged to wear Sunscreen

By Nina Bafouni PAM Wellness Expert

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ur skin is one of the largest organs of our bodies; but when it comes to direct exposure to the sun, do we take enough care of it?

Skin Cancer Awareness What is it?

There are two main types of skin cancer; one is referred to as ‘malignant melanoma’, also simply known as ‘melanoma’, which is the most serious type of skin cancer. The other type is known as non-melanoma skin cancer (which is very common), however it is usually less serious; though it still requires treatment.

According to information from Cancer Research UK, skin cancer can start anywhere in the body; even in places that are rarely exposed to the sun. But what is important to remember is that Melanoma can spread inside the body; therefore, to reduce the risk of developing skin cancer it’s important to be consistent with taking care of your skin by avoiding getting sunburnt and protecting the skin when being exposed to the sun by wearing sunscreen. Also, knowledge is the key when it comes to early detection (knowing the different things to look out for), as getting skin cancer diagnosed and treated early can make a real difference.

The prevalence of Melanoma Skin Cancer

Experts estimate that more than 90% of skin cancers stem Picture 1: Cancer Research UK (2018).

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from overexposure to tanning beds and the ultraviolet radiation from the sun. In the UK, there have been recorded 15,906 new cases of Melanoma Skin Cancer (Cancer Research UK, 2015). According to the British Skin Foundation, ‘Skin cancer is the most common form of cancer in the UK, and rates continue to rise’.

In the US, nearly twice as many American men died from melanoma as women; surveys show that 34% of men wear sunscreens, compared to 78% of women (EWG, 2009).

In fact, according to Ellen Marmur (an associate clinical professor of dermatology, genetics, and genomic research at the Icahn School of Medicine at Mount Sinai in New York City), the reason for Melanoma killing twice as many men as women is that the majority of men don't wear sunscreen as frequently as women do or don't apply sunscreen at all.

Why aren’t men wearing sunscreen?

According to Dr. Neal Schultz (Dermatologist & also a spokesperson for The Skin Cancer Foundation), told New York Mag. that men are noticed not to use sunscreen; “They’re not using enough. And then when things get rough and things start to happen … they’re clueless about the warning signs they should be looking for.” Dr. Schultz also notes that “guys don’t like applying sunscreen anywhere, but particularly to their face.”

In addition, those who make an effort to apply sunscreen, when asked ‘How often they apply sunscreen’, the majority of the answers were ‘Not too often’ as believed that the amount

''Survey's show that 34% of men wear sunscreen, compared to 78% of women'' they do apply will last for several hours, even though the Skin Cancer Foundation recommends people to reapply every two hours. Another survey showed that nearly two-thirds of men believed that women needed sunscreen more than they did, because female skin was somehow more “sensitive” to ultraviolet rays. Dr. Joshua Zeichner (a spokesperson for The Skin Cancer Foundation and Assistant Professor of Dermatology at Mount Sinai Medical Center) said: “Men just aren’t incorporating sun protection into their lives.”

Try answering yourself the following questions: How often do you apply sunscreen?

Where do you apply it?

Why do you apply it when you do?

Lastly, to test your knowledge about Melanoma, see if you could answer the following questions:

The controversy over the synthesis of Vitamin D

A lot of people wonder how to play safe with direct exposure to the sun whilst still not blocking the synthesis of Vitamin D. On the other hand, it is questionable whether sunscreen in practice would cause any vitamin D deficiency (Mostafa & Hegazy, 2015).

In fact, there is no real answer to this; however, what it is advised as best practice is that sunscreen should be used at times and locations where the sun is intense and the temperature is high enough.

How to take proper care of yourself in the sun: Proper sun care is essential not only because of wrinkles, but most importantly for the prevention of dangers such as developing melanoma. Try to wear protective clothing and sunscreen outdoors, especially between 10 a.m. and 4 p.m., when the sun’s rays are strongest.

Clothing should always be your first line of defense against damage from the sun, with sunscreen being used in addition to clothes, including a hat, t-shirt and UV protected sunglasses. Choose a sunscreen that protects against both UVA and UVB rays with an SPF of 15 or higher; (SPF stands for ‘Sun Protection Factor’) and refers to the level of protection against UVB radiation, linked to skin cancer. Look for a four or ideally five- star UVA rating on the bottle which will help protect from UVA radiation, associated with skin ageing; (you may also find that the UVA rating is represented by the letters ‘UVA’ inside a circle).

Apply about 15 to 30 minutes before going outside, then reapply frequently at least every two hours.

What is Melanoma?

How common is Melanoma?

How serious is it?

What is the survival rate for Melanoma?

Who gets it?

What causes it?

How to protect yourself from it?

If you would like to find out the complete answers to these questions by ‘10 Years Melanoma – Research Alliance’, you may search "Cure Melanoma About Melanoma" online.

Wear protective clothing and sunscreen SPA 15 or higher, UVA + UVB protecting

An absolute full-body coverage of sunscreen is uncommon, meaning that some areas of the skin are always left out, the likelihood is that the synthesis of Vitamin D will occur from the areas of the skin which are not covered.

Bottom line is that everyone, (including men), should wear sunscreen. You’ve got to wear sunscreen whenever you're about to go out in the sun to reduce your cumulative lifetime exposure to damaging UV radiation.

Sun's rays are strongest between 10 A.M - 4 P.M Apply sunscreen 15 - 30 minutes before going outside, then reapply every two hours Compass Magazine

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Good Foods to Help your Digestive and Gut Health

By watching the foods you eat, you can improve the health of your tummy

By Abbey Forshaw PAM Wellness Expert and Nutritionist

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he vast majority of our immune system is located in our gut and gut imbalances have been linked to a number of conditions including autoimmune diseases, diabetes, chronic fatigue and fibromyalgia. With so many diets and recommendations, it can often be proven difficult to know what is best for ourselves and of course, we are all unique so it is important to remember that “one rule” doesn’t fit everyone.

So, what can we do to aid digestion and keep our tummy’s healthy and happy?

A good place to start is by looking at the food we eat – some can be more helpful than others. We have put together our top tips on how to maintain a healthy tummy.

Fill up on fibre l not only help us to fee A diet rich in fibre will vent heart disease full for longer; it can pre aiding for digestion o and diabetes whilst als ation. However, and preventing constip pulation is not po the majority of the UK (19g on average e; consuming enough fibr ily target). To give compared to the 30g da nd, a great way your body a helping ha into your intake a te would be to incorpora : wholemeal bread, variety of the following etables, beans and brown rice, fruit and veg pulses, and oats.

Top tip If you find that eating cereals and grains lead to bloating and IBS (Irritable Bowel Syndrome) then bette r to go more for fruit and root vegetables as your main source of fibre as they are soluble and they can easily be broken down.

Watch your Fats Small amounts of fat are essential to achieving rb a balanced diet as they help the body to abso fat much too ver, Howe vitamins A, D and E. as particularly saturated fats found in foods such are etc its biscu ts, swee se, fatty cuts of meat, chee also they but t diges to body not only harder for the ased raise our cholesterol which can lead to incre have ldn’t shou Men risk. e heart disease and strok n wome and day per fat ated more than 30g satur those ding excee are us of 20g – however, most allowances.

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Probiotic Power Probiotics also known as “good” or “friendly bacteria” are the live bacteria and yeasts that are promoting several health benefits. These are usually added to yoghurts or taken as food supplements; typically, they exist in foods such as: kimchi, sauerkraut, kefir or miso soup. Although there is limited evidence to support the health benefit claims, probiotics are thought to balance and restore the levels of bacteria in your gut. Probiotics may help to reduce bloating and wind in IBS sufferers whilst also reducing some of the symptoms associated with lactose intolerance.

Fruit and Vegetables Only 26% of the UK adult population meet the recommended 5 portions of fruit and vegetables per day. However, a diet that is rich in fruit and vegetables will not only ensure that your body has enough vitamins and minerals to function properly, but also they are usually low in fat and calories so help to keep our waistlines trim.

Top tip Canned, dried and frozen fruit and vegetables also count towards your 5 –ADay as well as fresh.

Know your triggers ting certain foods (such Some of us find that ea e or food containing as spicy, acidic, lactos to One way to work estive symptoms. Try wheat) can trigger dig ve ser ob ld ou cou t which foods are you t tha ds foo stay away from causing your digestive could you or s ue iss ive est causing you dig symptoms, is to keep se foods or drinks. limit your intake of the a food diary and track your eating habits over a period of weeks.

Top tip

Keep well hydrated

It is easily overlooked but drinking plenty of water is the key to keeping your digestive system in check. Ensuring good hydration for your body encourages the passage of waste Drink a glas through your digestive system, whilst it is s of water with every m also helping towards softening the stools. eal (and in between m We should be aiming to drink 8 glasses of eals).

Also, you co uld try water per day; (this should exclude fizzy adding a slic e of fruit drinks and high caffeine-containing drinks). (i.e strawberr y) or a Instead, herbal teas (such as Echinacea, slice of lemon or lime Chamomile) and tea infusions (such as to give natura l flavour Peppermint, fruity teas) as well as plain to your water . water, aid digestive health. So, be sure to include plenty of these into your diet.

Top tip

Balance is key A tummy-friendly diet is one that is rich in a VARIETY of: fruit, vegetables, dairy, protein & carbohydrates.

Keeping track of your tummy and how your body processes and how it responds to certain foods and drinks that you’re eating is an important part of maintaining good gut health and to help yourself feel at your best.

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Women's Health Focus:

Diet myths, Bikini Body’s & Body Confidence

By Jade Hallie PAM Wellness Expert

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t is that time of year where bikinis hit the shops and magazine covers are being filled with “how to get a bikini body” titles! The pressure is on to change our bodies quickly, for the summer that has already arrived. This pressure can bring sudden panic about what our bodies will look like on the beach and can leave many people feeling less confident.

This can lead individuals to turn to fairly extreme diets in the quest for beach beauty. Fad diets that promote the rapid shedding of pounds with the promise of boosting confidence and self-esteem are very popular this time of year. As a nation, we can become so focussed on getting a “bikini body” that we may stop nourishing ourselves properly, which has a detrimental effect on both our mental and physical health.

First, let’s talk about calories. As we are aware that to lose weight, we need to burn more calories than we eat, this cannot be so simple. If we reduce the calorie intake rapidly, the body will attempt to save energy and hold on to its fat reserves to protect itself from starvation. To do this, it will reduce the metabolism considerably.

The metabolism is the rate at which calories are being burned off. It is easy for the metabolism to reduce its activity and to get stuck when constantly reducing the amount of calories consumed per day in order to aim for losing weight as fast as possible.

As a matter of fact, when the metabolism slows down as a consequence of ‘crash dieting’, it is observed that when turning back to normal eating behaviours, all the weight that was lost is being re-gained!

Solution! In order to avoid this happening, try reducing your calorific intake gradually whilst increasing your physical activity levels; in this way, the metabolism will remain active.

Also, by maintaining a healthy and balanced eating pattern you shall notice that that the weight loss will occur gradually; and this is a healthier approach to slimming and a sustainable way to maintain your result!

In addition, another fact to think of is that by reducing

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dramatically the calorie intake in a short-period of time, it can result to affecting the long-term health as it becomes difficult for the body to meet its demands for nutrients; this is a fact for any fad diet that is imposing the idea of skipping meals or cutting out whole food groups (i.e Carbohydrates).

Each nutrient is important and has specific functions within the body. If we do not provide the body with the ‘fuel’ that it requires over a period of time, our health can be at risk. As for example, we may start experiencing fatigue, developing digestive problems and it may affect our fertility, our appearance – such as losing hair and even our mental health.

This is what types of fuel our bodies require: PROTEINS: We need protein so our bodies can function correctly for growth, healing and repair. Also, with the consumption of protein we can move our own fat into the muscle cells to be broken down. By consuming protein from a variety of sources (beans, legumes, nuts, seeds, eggs, fish and lean whole cuts of meat) we can nourish our bodies on a cellular level and our bodies can create the proteins required to form hormones, build enzymes and repair our tissues.

CARBOHYDRATES: Carbohydrates provide the body and brain with the energy it needs to function properly; and as we need energy to be able to move, to breathe and to think, we require to consume the best types of Carbohydrates. These are the carbs also known as complex, meaning the whole grains and vegetables.

Tip!

Try to cut out unhealthy/ processed foods, high in fast -releasing sugars.

FATS: Fats are important for the normal functioning of the central nervous system, the formation of hormones that affect how we think and feel and the transportation of nutrients around the body (which is happening with the aid of fat soluble vitamins). The best fats are found in foods such as: olives, avocados, eggs, oily fish, nuts and seeds. However, unhealthy fats are commonly seen in processed foods, such as trans fats which are chemical man-made fats to preserve food.

VITAMINS & MINERALS: All vitamins and minerals have an important function in the body. For example, we need Vitamin A to be able to see; Calcium & Vitamin D to keep our bones strong and to support our glands. Fresh fruits and vegetables are the richest sources of these, and they also contain antioxidants and fibre. These will not only help you to slim, but also ensure your skin glows too.

No “bikini body” is not worth damaging our health for. It is more effective to work towards improving our appearance in a way that optimises mental and physical wellbeing.

Brain training for body confidence: It is hard when we are bombarded by the media and social pressures to look in a certain way; but the truth is that we can’t be anyone else other than who we are. Life is too short to be unhappy in yourself. Here are some top tips on how you can boost your body confidence and feel happier in the skin you are in so that you can enjoy the summer.

Be mindful of your self-talk. We can be so self-critical and say things to ourselves that we would never dream of saying to a human being. I have seen clients look at themselves in the mirror and exclaim “I am SO unattractive!”. Imagine walking straight up to a stranger and saying that. You wouldn’t, right? So why to do this to yourself? Treat yourself with the same kindness and respect that you would treat others.

Don’t compare. It is fine to appreciate and admire others.

It’s not ok to compare yourself unfavourably though. Beauty really can come in all shapes and sizes, train your brain to appreciate what you’ve got. You can train your brain by finding things to appreciate about yourself; try it as a mindfulness activity.

Be your own best friend. You spend every day with yourself, in your own mind. Your body is the only place you must live.

So, make peace with it; love it, nurture it, appreciate it and enjoy it. The relationship you have with yourself is the most important of all.

Tip! Check out the Eatwell guide for more information about the different food groups and in what quantities we should be consuming them in.

Cultivate an abundance mindset: Fad diets often leave us feeling deprived and resentful, craving for unhealthy foods.

Instead of telling yourself you can’t have things, focus on the abundance of tasty, colourful, healthy food that is available to you. You have so much choice! For example, think of all the fruits that exist for you to enjoy! Choose what you eat based on how you want to feel. If you do choose something unhealthy, let go of the guilt and enjoy the experience, then carry on making healthy choices.

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STRESS BUSTING TIPS Learn to manage your time more effectively

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We waste a lot of time doing unimportant tasks, especially when stressed, so prioritise your day and do the important jobs first. The unimportant ones can wait, and often they will disappear completely leaving you time to do other things. Also, don't put off the unpleasant tasks - avoidance causes a great deal of stress. Give unpleasant tasks a high priority and do them first.

Adopt a healthy lifestyle If we eat a healthy diet, exercise regularly and ensure we get adequate sleep & rest our body is better able to cope with stress should it occur. If any of these areas are not happening for you it is usually a warning sign, don't ignore it, ask for some help.

Know your limitations and do not take on too much

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We waste a lot of time doing unimportant tasks, especially when stressed, so prioritise your day and do the important jobs first. The unimportant ones can wait, and often they will disappear completely leaving you time to do other things. Also, don't put off the unpleasant tasks - avoidance causes a great deal of stress. Give unpleasant tasks a high priority and do them first.

Find out what causes you stress

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Take time to discover what is worrying you and try to change your thoughts & behaviour to reduce it. A stress assessment can help you to fully understand the causes, implications for your health & how to manage, cope & make those necessary changes.

Avoid unnecessary conflict

5

Do not be too argumentative. Is it really worth the stress? Look for win-win situations. Look for a resolution to a dispute where both parties can achieve a positive outcome. Find out what the real cause of the problem is & deal with it.

Accept the things you cannot change

6

Changing a difficult situation is not always possible. If this proves to be the case, recognise and accept things as they are & concentrate on all that you do have control over. Managing change effectively is essential or else performance will be reduced.

Take time out to relax and recharge your batteries

7

Alongside holidays, with at least one break of 10-14 continuous days recommended, you will perform more effectively during work after even a short 10/15minute break, easily making up the time you used relaxing.

Find time to meet friends

8

Friends can ease work troubles & help us see things in a different way. The activities we engage in with friends help us relax and we will often have a good laugh. It boosts the immune system that is often depleted during stress.

If you do become stressed, engage in some form of physical activity. It works off the biochemical and physical changes that occur within your body due to stress. Relaxation also helps your body return to its normal healthy state. Good relaxation techniques include breathing exercises, massage and a variety of complementary therapies.

Try to see things differently, develop a positive thinking style

9

If something is concerning you, try to see it differently. Talk over your problem with somebody before it gets out of proportion. Often, talking to a friend/colleague/family member will help you see things from a different and less stressful perspective. You may also need to consider professional help in order to achieve the desired outcome & prevent ill health &/or burnout.

Avoid alcohol, nicotine, and caffeine as coping mechanisms

10

Long term, these faulty coping mechanisms will just add to the problem. For example, caffeine & nicotine are stimulants, too much & the body reacts to this with the stress response increasing or even causing anxiety symptoms. Alcohol is a depressant!

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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17

Be Ergonomically Friendly

PAM Health has a range of ergonomic office solutions These days, we probably spend more of our daily lives in the workplace than we do at home. If that involves being office based, the importance of ensuring everyone can carry out their daily tasks as comfortably as possible cannot be underestimated.

Ergonomically designed furniture is now considered one of the most important factors of office design and covers all aspects; from the chairs and desks we sit on (or at) to the computers and accessories we use.

Using the correct equipment helps to reduce stresses to the body as a result of improper posture and avoids injuries such as carpal tunnel syndrome, pinched nerves, sprains, strains, herniated disks and hernias.

It also reduces the wider implications of lost productivity, sickness costs and sub-standard work from employees who are in pain.

So it really helps to have an expert on 18

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your side when it comes to designing your workplace to get the best out of employees while ensuring their health and wellbeing. And that’s where PAM Health comes in.

“Whatever your requirements for creating an ergonomic workstation arrangement, either for individuals, a small workgroups or throughout an organisation, we will have a solution,” says E-commerce Manager Harris Entwistle.

If you require support in selecting suitable products, a team of experienced and knowledgeable trained staff is just a phone call away and on standby to help. PAM Health offers a wide range of solutions for working comfortably and safely with display screen technology common to everyday modern offices, including: screen mounting solutions, height adjustable workstations, ergonomic desktop and under-desk accessories, chairs and task seating for the most demanding environments.

“By investing in ergonomic office furniture you are investing in a healthy future, free of the strains associated with modern office living,” says Harris.

Well aware that every individual’s need is different and what works for one employee might not for another, PAM Health offers customers a chance to try many of its accessory products via its 30-day Sale or Return Trial, or Evaluation Trials service, while individual standard workstations can be delivered with assembly and demonstration usually within seven days.

Assembled stock products including seating and certain small workstations can be at your door, ready to use within two to five days.

To find out about the full range of delivery options available from PAM Health and to view its complete range of products, visit the website, where you can also email enquiries about products or quotations.

Posture:

Eyes parallel with top of screen

Helpful tips for your workstation

Set your screen at arms length

Arms relaxed by your side

Forearms parallel to the desk

Sit upright ensuring adequate lower back support Put your feet flat on the floor Relaxed shoulders

Sit into the chair

Consider use of a footrest Change chair settings throughout the course of the working day

Why are ergonomics important?

Aside from the overwhelming health and wellbeing benefits to employees, the Health and Safety (Display Screen Equipment) Regulations 1992 means that employers have an obligation to protect its staff from any risks associated with Display Screen Equipment (DSE), for example, using computers and laptops.

If an organisation has DSE users, it must: • analyse the employees workstation to assess and reduce any risks • ensure that appropriate controls are in place to ensure risks are reduced • provide information and training for staff • provide eye and eyesight tests and special spectacles if needed.

• review the original assessment when the user or DSE changes

Some workers may experience fatigue, eye strain, upper limb problems and backache from overuse or improper use of DSE. These problems can also be experienced from poorly designed workstations or work environments. The causes may not always be obvious and can be due to a combination of factors.

Getting comfortable The following may help you avoid workstation related strains: • Forearms should be approximately horizontal and the user’s eyes should be the same height as the top of the screen.

• Make sure there is enough work space to accommodate all documents or other equipment. A document holder may help avoid awkward neck and eye movements.

• Arrange the desk and screen to avoid glare, or bright reflections. This is often easiest if the screen is not directly facing

Health and Safety Working with display screen equipment: • Adjust curtains or blinds to prevent intrusive light.

• Make sure there is space under the desk to move legs.

• Avoid excess pressure from the edge of seats on the backs of legs and knees.

A footrest may be helpful, particularly for smaller users.

PAM Health You can find ergonomic solutions for your working environment by visiting: www.pamhealth.co.uk Compass Magazine

19

COUCH

TO 5K

Get off the couch and get running in just nine weeks

I

f you are someone who has never run, or perhaps not for a long time, the thought of getting started can seem very daunting. You may feel unfit, out of shape, have no confidence or simply just not know where to start. Or perhaps you have tried to start running but you set the bar too high and hence felt deflated and lacking in motivation.

If you can relate to the above, then there is good news! NHS Choices have created a great programme called Couch to 5K, which essentially trains you week by week to go from doing nothing (i.e. sitting on the couch) to being able to comfortably run 5K over just a 9-week period. It really has been designed for absolute beginners and involves running 3 times per week, with each of the 9 weeks having a different schedule to follow and a challenge to achieve.

The programme starts off with a mixture of running and walking, in order to gradually build up your confidence and fitness levels. For example, during week one you will only have to run for one minute at a time – the rest will be walking.

Whilst it is always best to discuss any health concerns with your GP before embarking on a new physical activity regime, couch to 5K is advertised as being accessible for nearly everyone and is completely free of charge. Running has a huge range of benefits for both our physical and mental health, some examples of which are below:

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• Helps you to achieve or maintain a healthy weight • Could help with bone health, which could offer some protection against osteoporosis • It’s free of charge and requires very little equipment – only some comfortable clothes and some suitable shoes which protect your foot and ankle.

• It supports good cardiovascular (heart) and respiratory (lung) health • Running has been shown to positively impact on mental health as it can act as a very good stress reliever or ‘time out’ session, and has even been shown to improve symptoms of depression.

• Helps to build your confidence and self-esteem, especially when following a challenge such as the Couch to 5K – achieving each level will give you a great sense of accomplishment.

You can find more information about the running plan as well as useful and motivational media pieces at www.nhs.uk/ LiveWell.

Below is a running plan for getting yourself from the couch to running 5k in just nine weeks. Each day of activity should begin with a warm up and end with a warm down. You should also allow at least one day of rest between each running day of the week.

Day One

Day Two

Day Three

Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec Run 1 min, Walk 90 sec

Repeat Day One

Repeat Day One

Walk 2 min, Run 90 sec Walk 2 min, Run 90 sec Walk 2 min, Run 90 sec Walk 2 min, Run 90 sec Walk 2 min, Run 90 sec

Repeat Day One

Repeat Day One

Run 90 sec, Walk 90 sec Run 3 min, Walk 3 min Run 90 sec, Walk 90 sec Run 3 min, Walk 3 min

Repeat Day One

Repeat Day One

Run 3 mins, Walk 90 sec Run 5 min, Walk 2.5 min Run 5 mins

Repeat Day One

Repeat Day One

Run 5 mins, Walk 3 mins Run 5 mins, Walk 3 mins Run 5 mins

Run 8 mins, Walk 5 mins Run 8 mins

Run 20 mins

Run 5 mins, Walk 3 mins Run 8 mins, Walk 3 mins Run 5 mins

Run 10 mins, Walk 3 mins Run 10 mins

Run 25 mins

Run 25 mins

Repeat Day One

Repeat Day One

Run 28 mins

Repeat Day One

Repeat Day One

Run 30 mins

Repeat Day One

Repeat Day One

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

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21

Introducing

Total Wellness New PAM online service to improve wellbeing

As part of our purpose to help people in work live more balanced, healthier and happier lives, PAM has launched an interactive online health and wellbeing solution designed to increase workforce wellbeing.

Described as an innovative new service within the occupational health industry, the digital platform, called PAM Life, will allow the user to build an accurate profile of their health and wellness status via mobile health kiosks and the completion of detailed online assessments. There will also be the ability to track data from wearable devices or by manual input; set personal goals, from weight loss targets to leaving the office by a certain time; participate in team challenges; and interact with colleagues by messaging via the app or liking each other’s progress updates, for example.

PAM Life is the first digital health and wellbeing service within the occupational health sector designed specifically to support employers to improve the health 22

Compass Magazine

and wellbeing of their workforce, with integrated mobile kiosks for quick and easy tracking of physical measurements including blood pressure and body fat composition.

PAM Life allows the user to build an accurate profile of their health and wellness status Through PAM Life, the user will have access to a wealth of health information, with content recommended based on your health profile and needs and a team of qualified wellness coaches available via the website, on hand to offer advice and create tailored health plans for individual employees based on their health needs and goals.

The app gives users the ability to not

Total Wellness PAMLife Total Wellness

only track vital data but to learn how to improve them by connecting with a healthcare professional.

There is a sea of digital app health trackers available to people, but they're from digital companies, and lack the clinical grounding and expertise that can be provided by a national healthcare provider.

PAM Life complements the group’s other services which have an increasing emphasis on health and wellness initiatives in the workplace.

PAM Life also provides its members with a range of offers with fitness partners giving access to clubs, programs and group fitness classes, as well as recognising successes and goal achievements with rewards including branded merchandise such as water bottles.

For more information visit

www.pamlife.co.uk

ASK YOUR

Lifestyle Coach D OO G

BA D

OK

ASK YOUR

Fitness Coach

WELLNESS SCORE ASK YOUR

Diet Coach

88

ASK YOUR

Wellbeing Coach

Helping you achieve your health and wellbeing goals An innovative new service

PAMLife Total Wellness

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23

ONE MAN IN TEN NOW HAS

DIABETES TYPE 2

DIABETICS CAN LOSE UP TO

10 YEARS OFF OF THEIR LIFE EXPECTANCY

Myth:

“

Fact:

If you have diabetes all you need to do is cut out sugar.

Managing diabetes requires: • Managing your weight • Regular exercise • Limiting alcohol • Quitting smoking

“

LET’S WORK TOGETHER FOR BETTER HEALTH AND WELLBEING IN THE WORKPLACE

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Group