Welcome to January
Every Change Begins with a Simple Step
Happy New Year from all of us at TAC Healthcare! We’re excited to bring you the first issue of our brand-new monthly Employee Wellbeing Magazine a space dedicated to supporting your health, happiness, and wellbeing throughout the year.
January often feels like a time for fresh starts, but it’s also a month of cold days, tight budgets, and the pressure to overhaul our lives overnight. Let’s take a different approach together this year. Instead of rushing into resolutions, let’s focus on small, meaningful steps that build towards sustainable wellbeing.
"Happy New Year to all the employees and organisations we have the privilege of supporting. At TAC Healthcare, we are dedicated to delivering the highest level of care throughout 2025 and beyond
Wishing you all a healthy and successful year ahead!"
Phil Webb CEO TAC Healthcare
Seasonal Affective Disorder (SAD)
As the days grow shorter and the temperatures drop, many people find themselves feeling unusually down. This phenomenon, known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at a specific time of year, usually in the winter.
Sometimes, it can occur during the summer when the temperature increases. Understanding and addressing SAD is an opportunity to prepare ahead and put measures in place to reduce the impact of changing seasons.
Beating the Winter Blues: Top Tips Beating the Winter Blues: Top Tips
Understanding Seasonal Affective Disorder
SAD is more than just the “winter blues ” It is a recognised mental health condition that can significantly impact daily life Symptoms include persistent low mood, irritability, feelings of despair, lethargy, and changes in sleep and appetite These symptoms typically begin in the autumn and continue through the winter months, improving with the arrival of spring
Preventing and mitigating the symptoms of Seasonal Affective Disorder (SAD) with small lifestyle changes is an effective way to approach a generally predictable and cyclical issue, as reported by the Royal College of Psychiatrists This involves a combination of lifestyle changes, environmental adjustments, and proactive mental health strategies
Light Therapy
One of the most effective treatments for SAD is light therapy This involves using a light box that mimics natural sunlight, helping to regulate the body’s internal clock and improve mood It’s usually recommended to use the light box for about 30 minutes each morning Many people find that starting light therapy in the early autumn can prevent symptoms from developing
Stay Active
Regular physical activity is a powerful tool in combating SAD Exercise releases endorphins, which are natural mood lifters Even a daily walk outside can make a significant difference If outdoor exercise isn’t feasible, consider indoor activities such as yoga, dancing, or joining a gym The key is to stay active and keep your body moving
Maintain a Healthy Diet
What you eat can also affect your mood A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain energy levels and improve overall wellbeing Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for mental health Avoid excessive consumption of sugar and caffeine, as they can lead to energy crashes and exacerbate symptoms
Stay Connected
Social interaction is essential for mental health, especially during the winter months Make an effort to stay connected with friends and family Plan regular social activities, whether it’s a coffee date, a movie night, or a simple phone call Support groups, either in person or online, can also provide a sense of community and understanding
Seek Professional Help
If SAD symptoms are severe or persistent, it’s important to seek professional help Therapists and counsellors can provide support and treatment options In some cases, medication may be prescribed to help alleviate symptoms
Embrace the Season
Finally, try to embrace the positive aspects of the winter season Find activities that you enjoy and that make the most of the colder months Whether it’s reading a good book by the fire, taking up a winter sport, or enjoying the beauty of a snowy landscape, finding joy in the season can help counteract the effects of SAD
By understanding SAD and taking proactive steps to manage it, you can maintain your mental health and wellbeing throughout the winter months Remember, it’s important to take care of yourself and seek help if needed
Start the New Year with an Act of Start the New Year with an Act of
Kindness: Kindness: Donate Your Old Clothes Donate Your Old Clothes!!
As January ushers in a fresh start, why not begin with a heartfelt act of kindness? Dive into your wardrobe and sort through those clothes you no longer wear By donating them to charity, you'll not only declutter your space but also bring warmth and comfort to someone in need
Think about it: that cosy jumper you outgrew could become someone else's favourite winter staple
Many charities happily accept clothing donations and ensure they reach people struggling to afford new attire It's a simple gesture that can make a world of difference
By donating your old clothes, you're not only getting rid of something you don't need anymore, but you're also making a positive impact on someone else's life
Charity Shops
Oxfam, British Heart Foundation, and Cancer Research UK accept donations
Homeless Shelters
Organisations like Shelter and Crisis need warm clothing.
Clothing Banks
Locate donation bins via Recycle Now or your council
Arrange pickups with The Salvation Army or Red Cross
or Olio to share locally
by donating
Dry January is a month-long initiative that encourages individuals to abstain from alcohol throughout January, promoting better health, enhanced wellbeing, and an opportunity to reassess one's relationship with alcohol. Originating in the UK and gaining global popularity, the campaign offers participants a chance to experience the benefits of an alcohol-free lifestyle
According to research conducted by Alcohol Change UK the organisation behind Dry January participants report significant health and lifestyle improvements:
Are You In? Commit to Dry January Today
Take on the challenge of going alcohol-free for the entire month of January to improve your health, wellbeing, and mindfulness around drinking Each week, we’ll introduce small activities and reflections to help keep you on track
Why it Matters
By participating in Dry January, you can improve your overall health, enhance your mental clarity, increase your energy levels, save money, and discover new aspects of yourself through exploring new hobbies and social activities
Getting Started
Set a clear intention: Decide why you want to participate in Dry January and write down your goals
Plan ahead: Consider how you'll navigate social situations without alcohol Find sober-friendly activities and explore new hobbies
Find a support system: Connect with friends, family, or online communities who are also participating in Dry January
Practice mindfulness: Use techniques like meditation or deep breathing to manage cravings and stress
Celebrate your achievements: Acknowledge your progress and reward yourself for staying committed
Useful Resources Dry January® | Alcohol Change UK
January: The Benefits of a Month Without Alcohol
recipes - BBC Food
Free Life
Staying the Course
As you embark on Dry January, it's natural to face occasional challenges Social gatherings or habitual routines might tempt you, but remember that each obstacle is an opportunity to strengthen your resolve Prepare by having non-alcoholic beverages on hand and practicing polite ways to decline offers of alcohol
Exploring New Activities
This month is a perfect time to discover hobbies and activities that don't involve drinking Consider taking up a new form of exercise, such as yoga or hiking, which can further boost your health and mood Engage in creative pursuits like painting, writing, or cooking new recipes These activities can provide a sense of fulfillment and joy, enriching your life beyond the challenge
Looking Ahead
As January comes to an end, take time to assess what you've gained from this experience You may decide to continue some of the healthy habits you've developed or set new goals for moderation The awareness and mindfulness cultivated during this month can have lasting positive effects on your lifestyle choices
Your commitment today can lead to lasting positive changes Are you ready to start this transformative journey?
Veganuary is a month-long campaign that encourages individuals to adopt a vegan lifestyle in January Originating in the UK in 2014, this grassroots initiative has rapidly grown into a global phenomenon.
The primary goal of Veganuary is to promote the benefits of plant-based eating. By highlighting the positive impacts on personal health and the environment, the campaign aims to inspire people to make sustainable dietary choices.
a New Year's Challenge for a Healthier Planet and You
The Origins and Growth of Veganuary
Veganuary was founded by Matthew Glover and Jane Land, who wanted to encourage people to try veganism without the pressure of a long-term commitment By focusing on just one month, they reasoned, people could explore the lifestyle change with fewer barriers The timing January capitalises on the wave of New Year's resolutions when many are motivated to make healthier, more sustainable choices
Over the years, Veganuary has gained support from celebrities, influencers, and corporations, helping it to reach mainstream audiences With increased participation, restaurants, supermarkets, and food brands have expanded their vegan offerings, making it easier than ever for people to access plant-based meals
Why Try Veganuary?
There are several compelling reasons to give Veganuary a try, whether you're curious about veganism or simply want to make a positive impact Here are the top three!
Health Benefits
Adopting a plant-based diet has been shown to have numerous health benefits Vegans typically consume more fruits, vegetables, and whole grains, which are rich in essential nutrients like fiber, vitamins, and minerals Studies suggest that vegan diets can help lower cholesterol, blood pressure, and the risk of heart disease Additionally, it may reduce the risk of certain cancers and type 2 diabetes. However, it's important to plan a vegan diet carefully to ensure you're getting all the necessary nutrients, like vitamin B12, iron, and protein.
Environmental Impact
The environmental benefits of plant-based eating are perhaps the most significant driver behind Veganuary's growing popularity Livestock farming is responsible for a large proportion of greenhouse gas emissions, deforestation, and water use By reducing or eliminating animal products from your diet, you can significantly lower your carbon footprint A study from the University of Oxford in 2018 found that a vegan diet could reduce an individual's food-related carbon emissions by up to 73% Participating in Veganuary is a simple way to contribute to environmental conservation efforts
Animal Welfare
For many, veganism is primarily about reducing harm to animals Factory farming, which supplies most of the world's meat and dairy, often involves practices that are harmful to animals Veganuary offers an opportunity for people to reflect on the ethical implications of their dietary choices By trying a vegan diet, participants take a stand against the exploitation and suffering of animals, even if just for one month.
How to Get Started?
Participating in Veganuary is easier than ever, thanks to a wealth of resources available online The official Veganuary website provides a free starter kit, which includes meal plans, recipes, and nutrition guides to help participants navigate the challenge. Social media is also filled with communities where you can find support, tips, and inspiration
Veganuary is more than just a food challenge, it's a movement for health, sustainability, and compassion
Get Your Starter Kit Here
Recipe
Whole Roasted Coconut Cauliflower: A Veganuary Showstopper
A delicious and healthy dish with a tropical twist
The coconut flavour complements the nuttiness of the cauliflower, creating a delightful, fragrant, and nutritious centrepiece!
Ingredients
For the Coconut Paste:
4 spring onions, roughly chopped
1 green chilli, deseeded and roughly chopped
1 small bunch of coriander, stalks and leaves
separated, leaves reserved for scattering over the cauliflower, stalks roughly chopped
4 garlic cloves, peeled and roughly chopped
1 small thumb of fresh root ginger, peeled and roughly chopped
2 teaspoons ground turmeric or 1 small thumb of fresh turmeric, peeled and roughly chopped
1 tablespoon cumin seeds, toasted
1 tablespoon coriander seeds, toasted
400ml can of coconut milk
For the Coconut Cauliflower:
500g baby potatoes, larger ones halved
1 large cauliflower (about 750g)
4 kaffir lime leaves
4 tablespoons coconut oil
Juice of 1 lime
1 teaspoon coriander seeds, bashed with a pestle and mortar or rolling pin
100g curly kale, washed
2 red chillies, deseeded and finely chopped, plus 1 extra, cut into slivers, for garnish (but this is optional!)
Salt and freshly ground black pepper
Method
1 Preheat the oven to 200°C/180°C fan/Gas Mark 6
2 First, make the coconut paste Using a food processor or stick blender, blitz the spring onions, green chilli, coriander stalks, garlic, ginger, turmeric and cumin and coriander seeds with half the can of coconut milk until a rough paste forms
3 Bring a large saucepan of water to the boil, lower in the potatoes and boil or 15 minutes or until a sharp knife passes through them easily Drain and set aside
4 Place the cauliflower in a deep roasting tin and pour the remaining coconut milk around it Scatter the kaffir lime leaves over the coconut milk
5 Rub 1 tablespoon of the coconut oil over the cauliflower and season well with salt and pepper Then use a spatula or spoon to rub the spice paste all over the cauliflower, getting into every crevice of each floret Squeeze the lime juice over the cauliflower
6 Cover the tin tightly with foil, place on the middle shelf of the oven and roast the cauliflower for 20 minutes
7. Meanwhile, heat the remaining 3 tablespoons of coconut oil in a separate shallow roasting tin on the top shelf of the oven above the cauliflower for a couple of minutes.
8. Carefully remove the tin from the oven, arrange the potatoes in a single even layer in the hot oil and use a potato masher to press down on them just to split their skins
9 Scatter the mustard and coriander seeds over the top, season well with salt and pepper and roast on the top shelf for 45 minutes until the potatoes are crispy and golden all over.
10. Once the cauliflower has roasted for 20 minutes, lift the foil away and baste the top with the bubbling, spiced coconut milk from the tin. Roast, uncovered, for a further 25–30 minutes until the top of the cauliflower is crispy and charring
11 When the roasted potatoes are done, remove the tin from the oven, scatter the kale and chopped red chillies over the potatoes and stir to coat in the flavoured oil Roast for 5 minutes until the kale is just starting to wilt but is still bright green
12 Lift the kale and potatoes out of the tin with a slotted spoon and arrange on a large platter Place the cauliflower in the centre of the platter and spoon over any bright yellow liquid from the tin
13 Scatter over the reserved coriander leaves At the table, use a serrated knife to slice the cauliflower into bold wedges and garnish with slivers of bright red chilli if you want extra heat You can serve this with a drizzle of extra coconut milk or a squeeze of lime juice for added moisture and flavour
This dish pairs well with rice, quinoa, or flatbreads, and can be accompanied by a yogurt-based sauce or chutney for a creamy contrast
Enjoy your Whole Roasted Coconut Cauliflower as a stunning and flavourful meal!
As the festive season winds down and the new year begins, many people find themselves facing the “January Blues.” The excitement of the holidays has passed, and the cold, dark days of winter can feel particularly long and isolating.
Recognising this, Samaritans has turned the third Monday of January, often dubbed “Blue Monday,” into “Brew Monday” – a day to encourage people to connect over a warm cup of tea or coffee.
Brew Monday: A Warm Cup of Connection on the 20th January
The Origins of Brew Monday
The concept of Blue Monday originated as a marketing ploy, claiming to pinpoint the most depressing day of the year based on a combination of post-holiday debt, weather conditions, and failed New Year’s resolutions However, Samaritans saw an opportunity to flip this narrative Instead of focusing on the negatives, they created Brew Monday to promote positive mental health and wellbeing through social connection
Why Brew Monday Matters
Social isolation and loneliness are significant issues that can impact mental health According to reports from the NHS, feeling connected to others can reduce stress, anxiety, and depression, boost selfesteem, and even improve physical health Brew Monday is a simple yet powerful initiative that encourages people to reach out to friends, family, or colleagues, fostering a sense of community and support
How to Participate in Brew Monday
Participating in Brew Monday is easy and flexible Here are some ideas to get you started:
Host
a Virtual Coffee Morning
With many people working remotely, a virtual coffee morning can be a great way to connect with colleagues Set up a video call, grab your favourite brew, and take some time to chat about non-workrelated topics
Invite
a Neighbour for Tea
If you have neighbours who live alone, invite them over for a cup of tea. It’s a small gesture that can make a big difference in someone’s day.
Organise a Community Event
If you’re part of a community group or organisation, consider hosting a Brew Monday event This could be a coffee morning at a local café, a tea party at a community centre, or even a potluck brunch
Reach Out to Friends and Family
Sometimes, all it takes is a phone call or a message to let someone know you’re thinking of them. Use Brew Monday as a reminder to check in with loved ones and see how they’re doing.
Tips for a Successful Brew Monday
Be Present
When you’re having a conversation, whether in person or virtually, try to be fully present. Listen actively and show genuine interest in what the other person is saying.
Share and Listen
Brew Monday is about mutual support Share your own experiences and feelings, but also make sure to listen and provide a supportive ear
Follow Up
If someone shares that they’re struggling, follow up with them later Let them know you care and are there for them
The Impact of Brew Monday
Brew Monday has grown in popularity since its inception, with individuals, workplaces, and communities across the UK and beyond taking part By turning a potentially gloomy day into an opportunity for connection, Samaritans have created a movement that highlights the importance of mental health and the power of a simple conversation
Antibiotics Explained: Protecting Your Health on the Job
The Birth of Antibiotics: A GameChanger in Medicine
In the early 1900s, a serendipitous discovery by Alexander Fleming changed the medical landscape
A mould called Penicillium accidentally grew on one of his culture plates, creating a bacteria-free circle. This led to the development of Penicillin, the first natural antibiotic, in 1928. Fleming, along with Chain and Florey, was awarded the Nobel Prize in 1945 for this groundbreaking work.
What Are Antibiotics?
Antibiotics are medications designed to treat infections caused by bacteria They work by killing bacteria or preventing them from multiplying However, they are ineffective against viruses, which means they won't help with illnesses like the common cold or flu
When Are Antibiotics Needed?
Antibiotics should be used judiciously and are necessary for bacterial infections that:
Risk Serious Complications: Some bacterial infections can lead to severe health issues if not promptly treated
Are Contagious: Infections that can easily spread to others may require antibiotics to prevent transmission
Won't Clear Up on Their Own: Certain infections persist and worsen without antibiotic intervention
Examples of Important Uses Include:
Severe Throat Infections: Such as strep throat, which can lead to rheumatic fever if untreated
Skin Infections: Like cellulitis, which can spread rapidly
Bacterial Pneumonia: A serious lung infection requiring prompt treatment
Not Routinely Used For:
Most Coughs and Colds: Typically viral and selflimiting
Simple Sore Throats: Often resolve without antibiotics
Ear Infections in Children: Many clear up on their own within a few days
People at Risk
Certain individuals are more susceptible to bacterial infections and may require antibiotics more readily:
Those with Chronic Conditions: Such as diabetes or lung diseases
Individuals with Weakened Immune Systems: Due to medical treatments or conditions
People Exposed to Injuries: Cuts or wounds that could become infected
Antibiotics to Prevent Infection
Sometimes, antibiotics are prescribed not to treat an existing infection but to prevent one:
Pre-Surgical Use: Especially for operations like joint replacements where infection risk is higher
After Bites or Wounds: Animal or human bites can introduce harmful bacteria
Specific Conditions: Individuals without a spleen, undergoing chemotherapy, or with sickle cell anaemia may need preventive antibiotics
The Downside: Side Effects and Risks
While antibiotics can be life-saving, they come with potential side effects:
Common Side Effects: Diarrhoea and nausea are usually mild and temporary
Allergic Reactions: Ranging from mild rashes to severe anaphylaxis If symptoms worsen, seek medical advice immediately. For severe reactions like difficulty breathing, call 999 or go to A&E.
Interactions with Other Medicines or Substances
Antibiotics can interact with other medications, reducing effectiveness or increasing side effects
Always inform your healthcare provider about any other drugs or supplements you're taking For example:
Antacids and Dairy Products: Can affect the absorption of certain antibiotics
Alcohol: May interfere with antibiotic metabolism and exacerbate side effects
Antibiotic Resistance: A Growing Threat
The overuse and misuse of antibiotics have led to the emergence of antibiotic-resistant bacteria, or "superbugs " According to Public Health England, antibiotic-resistant infections resulted in an estimated 5,000 deaths in the UK in 20181
Why Should You Care?
A Shared Responsibility
The NHS and global health organisations are striving to reduce unnecessary antibiotic use As part of the community, you play a crucial role:
Avoid Demanding Antibiotics: Trust your healthcare provider's judgement on whether they are necessary
Follow Prescriptions Exactly: Complete the full course as directed, even if you feel better.
Practise Good Hygiene: Reduce the spread of infections through regular handwashing and proper wound care.
How to Wash Your Hands (40-60 seconds) - WHO
Impact on Treatment Effectiveness: Common infections could become untreatable
Risk to Public Health: Resistant infections can spread more easily
Economic Consequences: Increased sickness absence and reduced productivity
Wellbeing CalendarJanuary January
from
Support Your Support Your Employees from Employees
Day One Day One
Our Absence Management Service provides immediate access to expert counseling and support, empowering employees to manage their mental health effectively and return to work with confidence.
Structured Counselling Sessions for Your Employees
Our specialist Day One Absence Counselling and Support Service offers evidence-based counselling to help employees effectively manage stress and anxiety, facilitating a successful return to work
Understand the Root Cause
Explore the underlying factors contributing to their stress or anxiety, identifying triggers and patterns
By addressing the underlying causes of stress and anxiety, providing practical coping mechanisms, and fostering resilience, TAC Healthcare's Day One Absence Counselling and Support Service empowers employees to improve their overall wellbeing and successfully return to work
All of our counsellors have:
a minimum of 3 years of experience l d h f lli i
Develop Coping Strategies
Learn practical techniques such as relaxation exercises, mindfulness, and assertiveness training to manage stress and regain control
Challenge Negative Thoughts
Employ Cognitive Behavioural Therapy (CBT) to identify and challenge unhelpful thought patterns, fostering a more balanced perspective
Implement Behavioural Changes
Make gradual adjustments to behaviour through exposure to stressful situations, building resilience and confidence
Contact your account manager for more information.
Or, if you’re new to TAC Healthcare, contact us on 0333 014 3488 or at businessdevelopment@tachealthcare com