LOOKING GOOD ‑ A Healthy New Year

Healthy Heart Tips

from the Health Promotion & Education Team at Heart Research UK

Your Heart & Staying Warm This Winter

DURING THE winter months the risk of having a heart attack or stroke increases. A drop in environmental temperature reduces your body temperature and the heart must work harder to keep you warm which increases your heart rate. In addition, in cold weather, blood vessels contract to minimise heat loss, which increases blood pressure. While this is a natural process, it can be a cause for concern in those who are more vulnerable such as adults over 65, those with longterm health conditions, and those who are overweight and live less healthy lifestyles.

With the cost of living increasing and energy prices inflated in comparison to previous years, relying on your heating to keep toasty and warm this winter might not be an option for everyone. It is important to keep warm both inside and outside of your home and do what you can to support your heart health over winter.

Staying warm indoors

Reduce the impact of the cold weather by keeping your house heated to a minimum of 18°C, use your thermostat to ensure the inside temperature doesn’t drop below this. Make yourself regular hot meals and drinks, you could set an alarm for every hour to remind you to get up and make a cuppa. Warming, winter soups are a great idea in the winter, opt for these and warming stews for meals rather than something cold like a sandwich. Try some at home exercises to warm your core body temperature or consider a seated pedal exerciser to keep your legs moving, which will help keep you warm while seated. You could buddy up with another household to reduce your heating bills, have a day at your house and then the next day go to theirs – you could even share the cooking!

Staying warm outdoors

On really cold days, it is better to stay indoors if you fall into the vulnerable categories, but on milder winter days make sure you use layers to keep warm when outside and don’t forget your hat, gloves, and scarf. It is better to be overdressed and have to remove layers than find yourself cold when far from home.

Plan respite stops when out and about, by nipping into a friend’s house for a hot drink or making use of low-cost offers from supermarkets and cafes for vulnerable age groups.

For example, Asda announced they are offering soup, bread and unlimited hot drinks to over 60’s throughout November and December this year, have a look at local options like this near you. If you opt for outdoor walks to remain active, keep these up through winter when the weather allows (wrapping up for the occasion) as we know regular exercise keeps our heart healthy.

Family Health with

Jenna Evans

WE'VE SPENT the best part of a couple of years now having a little tour of our bodies from a biological perspective. I hope you've found it interesting to get to know the awesome, complex and occasionally mindboggling being that is you! I want to continue in that vein for the next couple of months, with a little twist. Sometimes, on our journey we've looked at the impact of our minds and hearts on our physiology.

I've come to appreciate over the years just how far reaching the impact of our thoughts and emotions on our bodies can be. There's the obvious route when stress and tension creates havoc with our nervous, digestive and musculoskeletal systems; when poor sleep brings on brain fog or as we have seen over the last couple of years how loneliness and isolation can literally impact our will to live.

Our bodies speak our minds (and feelings) and every thought, every hurt, every irritation can manifest physically. Likewise, every moment of joy, every comforting hug and every moment of love we send out radiates through us and heals us. Our language is littered with references to our bodies. We may wear our heart on our sleeve, think our boss is a pain in the neck, have a spouse that gets under our skin or find a snippet of news hard to swallow. Yes, our bodies speak our minds and it has been said that our biography becomes our biology. Nourish your heart from the inside

Reduce your risk of heart disease by eating a healthy diet. During the winter months it can be tempting to reach for less healthy, comfort foods, but making sure we continue to eat well can protect our heart.

Prioritise eating lots of fibre rich foods such as fruits, vegetables, oats and wholegrain foods like brown rice and pasta. Choose lean meats and fish, including one portion of oily fish per week (such as salmon, mackerel, sardines and trout). Avoid consuming too much saturated fat by opting for lowfat dairy products and cooking with heart-healthy olive oil. Be mindful of how much alcohol you are consuming and look at stopping smoking if this is relevant, as both are risk factors for cardiovascular illness.

Being aware of the risk factors for heart health during the colder months is key for keeping yourself and your family safe. Be sure to check in on vulnerable relatives or neighbours as it is harder for elderly people to regulate their own body temperature. If you have some to spare, you could consider dropping off a warming meal to a vulnerable person or inviting them round for a meal.

Now I don't hold with the notion that every thing we experience is purely a creation of our psycho-emotional states. There are a complicated number of variables we are all exposed to on a daily basis. We have genetic, environmental, electrical, chemical and nutritional factors at work, as well as things like accidents and traumas. I have however, come to the firm belief that our thoughts and feelings, our mental wellbeing, is as important, if not more so, than most of the other exposures we may experience.

So let's start by taking a look at some of the words we use in relation to health. The word symptom has its root from syn together and piptein – to fall. So symptoms are a falling or coming together. Interesting really and could be seen as a coming together of all of those factors mentioned above to create a state of disease. That's another word to look at – dis (without) ease. It has also been used to mean inflicting trouble upon or to denote lack or misfortune. All of which strike me as having great emotional and psychological connotations. It is also interesting that at one time the word illness meant of bad moral character! So our linguistic history has ties to broader and more abstract realms than the human body.

Over the next few months we'll take a closer look at how we speak about (and to!) our bodies but for now I would like to share one of my favourite exercises that can be very insightful. If you have a particular pain or malady take a little time to think about what it may represent on an emotional level. Where does it hurt? Is it sore, irritable, gnawing or sharp? Do you have any associations

with a person, place or experience when you think of this part of the body? Is it inflexible or too loose? Does it want to move or stay still? If there's heat, what makes you fiery? If there's immobility, in what way are you inflexible?

I don't know any therapist who works with peoples bodies, be that massage, osteopathy or other modalities, that hasn't witnessed profound releases of emotions seeming 'stuck' within the body tissues. So get creative, have a good old natter with that dodgy knee, check in with that niggle in your lower back. Our bodies are speaking to us and we may just find that with a little bit of extra attention we can find another piece in the puzzle for our true health and wellbeing.

Happy new year, may 2023 find you truly happy in your skin! © Jenna Evans 2023.

•Jenna is a Holistic Health Coach and creator of bespoke beauty products. She can be found on Facebook at ‘Alchemical Beauty UK’. Jenna is also a multi-award winning Product Advisor at Ceres Natural Foods, Yeovil. To make an appointment, please pop in or call 01935 428791 for details. Always check with a health professional before making any dramatic changes to your diet and lifestyle or starting a new supplement, especially with any existing health conditions.

New year, new you!

A smile speaks a thousand languages and they’re all about creating happy Smiles at Ilchester Dental Care. So, if you’re looking for quality Dentistry on the Somerset, Dorset border, then look no further!

At Ilchester Dental, they offer high end general & cosmetic dental treatment with options of 0% finance. Making Dental treatment affordable for all!

They are happy to spend time with patients discussing all concerns about treatment, helping to put them at ease and provide full written quotations.

Understanding that visiting the dentist can be quite traumatic for many people, they pride themselves in having succeeded with many dental phobic patients. Some of there services include: General Dentistry | Hygienist services | Smile Makeovers | Dental Implants | Composite Bonding | Tooth Whitening.

New patients welcome - get in touch to book your new Patient Journey on 01935 840784.

Muntanya Outdoors & Trekking, Sherborne

Muntanya opened in January 2020 at the top of Cheap Street and is an independent shop providing premium quality lightweight outdoor trekking clothing and equipment from major suppliers.

Owner David, has a good local knowledge of walking routes around this beautiful area and can advise on walks in Scotland, Wales and Morocco and is able to offer advice from finding a local walking group to navigation instruction and planning.

Muntanya caters for the Duke of Edinburgh Award Scheme and Ten Tors with food packs from Wayfayrer and Expedition Foods, and gear from brands like Lifeventure and Lifesystems. Muntanya also sells a range of walking boots and shoes, waterproof jackets, men’s and women’s clothing, rucksacks, hats, and gloves.

The aim is to provide all the gear you could need. Opening

Muntanya on Cheap St, Sherborne celebrates two years this January. hours are Monday to Friday 10am-5pm and Saturday 10am4pm.

The Skinsmith, Sherborne

Winter months bring cold weather which can have a negative effect on our skin. Frosty mornings, biting winds and long nights can bring dry, flaky and irritated skin in their wake but all is not lost!!

The Skinsmith are excited for you to try Eminence Organic Skincare offering a wide range of products for all your skin needs. New Year is the perfect time for healthier skincare resolutions so give your skincare a revamp and introduce a deeply nourishing serum to your routine. Serums

Sweat - Sculpt - Rock - with

Pound. Classes are: Mondays at Wincanton Memorial Hall (7pm),

Tuesdays at Broadstone

Conservative Club (7pm), Wednesdays at Motcombe Village Hall (9am) and Marnhull British

Legion (7pm), Thursdays at

Okeford Fitzpaine Village Hall (5.45pm). are designed to heal the skin from the inside out, they absorb quickly and deeply and can treat a variety of skin concerns. Open Mon to Fri, pop in for advice on the best products for you. Go to www.theskinsmith.co.uk/blog/ for winter skincare tips.

Looking Good – and feeling good about yourself

With Christmas almost done and dusted there’s nothing better than a winter sale to brighten up your day and help you feel great. Four Seasons Boutique in

A range of serums in stock at The Skinsmith in Sherborne - pop in for advice on the best products for you.

Sherborne are excited about their forthcoming Winter Sale, which promises to be their Biggest. Sale. Ever.

Beginning at 10am on 28th December the gorgeous little Cheap Street boutique will be offering some huge savings which will allow them to make space for the spring and summer stock they are expecting imminently.

Featuring the ever popular £10 and £20 rail full of spectacular savings, the Four Seasons sale makes it the perfect opportunity to update your wardrobe for the coming cold months. Whether you are looking for a new coat, some warm winter clothes or just a few new pieces to brighten up your wardrobe, there is something for everyone. With clothes in sizes 8 to 22, from designers such as Olsen, Just White, Michele, Rabe, White Label, Marble and many more, you can be sure that you'll look great no matter what items you choose!

Bridge Street Barber Shop

Tuesday, Wednesday & Thursday 8.30am – 6.30pm Friday 8.30am – 7pm • Saturday 8.30am – 4pm

3 Retsel House, Bridge Street, STURMINSTER NEWTON Tel: 01258 472615 • Mobile: 07782 222590

It’s their biggest sale ever at Four Seasons Boutique in Sherborne.