Benenden Be Healthy Spring 2024

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THE MAGAZINE FOR BENENDEN HEALTH Spring 2024 Issue 65 | benenden.co.uk

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Gaby Roslin On how to spread joy

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Neurodiversity and disability advice

BOOST YOUR BONE HEALTH

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ways to beat the winter blues

HEART ATTACKS

Know the signs BLACK YELLOW MAGENTA CYAN

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behealthy HEALTHCARE DONE DIFFERENT

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Make the most of

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your membership

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with our monthly newsletter

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Thousands of members receive our exclusive member email each month packed with health tips, flavour-packed recipes and exclusive offers.

Sign up below for a monthly shot of healthy living delivered straight to your inbox.

DISCOVER DELICIOUS AND NUTRITIOUS RECIPES

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Each month, we share mouth-watering recipes that are both nutritious and easy to prepare. Explore new culinary delights and discover ways to make healthier choices without compromising on taste.

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Find out about offers and discounts on hotels, travel, high street brands and more.

FREE WEBINARS AND DIGITAL GYM SESSIONS Discover our engaging health and wellbeing studio experience delivered through the Benenden Health App. Here you can take part in a variety of weekly classes such as Pilates, yoga or family fitness.

Plus, tune in and listen to experts discuss important topics and procedures – and ask your own questions!

DON’T MISS OUT Make the most of your Benenden Health membership and learn about the services available to you by subscribing to our member emails.

Foods to help acid reflux and heartburn In most cases, heartburnis nothing to worry about, but the burning sensaUoncan be madeworse by dietary choices.

IBS or IBD? There's a chance you've stumbledacross the words IBS CK IBD, we're here to talk about the differencesand how to manage symptoms.

E:1¥Miii!IM♦

~ Wellbeing Hub

SIGN UP TO MEMBER EMAILS TODAY Visit the link below or scan the QR code benenden.co.uk/enter

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Contents, 1

This issue

02

Campaigning for women

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30

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Exercising with others can help combat loneliness

Essentials

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02 Health check Our campaign looking at the gender health gap 07 Health check How to manage eczema 08 Neurodiversity Q&A with neurodiversity expert Dr Alice Siberry 10 Spot the signs How to recognise sepsis 12 Try me What are the benefits of intermittent fasting?

13 Get the moves Five ways to build strength 18 Healthy recipes Tasty and healthy treats 37 Access our services How to use your Benenden Health membership 39 Your say Feedback on past issues

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Life

COVER PHOTOS: HOLLY WREN; SHUTTERSTOCK, THOMAS BARWICK/GETTY

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Feel-good guide

Brighten up your day with our 12 tips to ward off the winter blues

28

Boost your bones

Lifestyle choices that will help reduce your risk of osteoporosis in the future

20 Positive thinking

30Tackling loneliness

of the 24 Heart matter

The importance 40 of listening to patients

Broadcaster and podcaster Gaby Roslin is on a mission to help others to discover the joy and fun in life

The signs of a heart attack are many and varied. Here's how to spot them and help keep your heart healthy

From exercise to volunteering, we look at ways to prevent feelings of isolation and its detrimental effects on health

Max Pemberton on why Martha's rule is a critical step forward in urgent patient care

Welcome A new year is the perfect time to take a closer look at your physical and mental health. In this issue, we’ve got lots of information on different aspects of wellbeing including looking after your bone health (page 28), protecting your skin in colder weather (page 7) and beating the blues (page 16). On page 20, meet our cover star Gaby Roslin who talks about how to find the joy in the everyday.

Read about Benenden Health’s new Neurodiversity and Disability Advice service on page 8, while on page 34, find out about our Member Meetups where you can learn more about your membership.

SARAH NOTTON, EDITOR

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HEALTH CHECK THE ISSUES THAT MATTER

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Highlighting the UK’s gender health gap

The UK has the largest female health gap in the G20. A Benenden Health campaign is raising awareness of this issue where women experience poorer health outcomes struggles to get a diagnosis for premenstrual dysphoric disorder.

POOR HEALTH OUTCOMES

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Their experiences unfortunately strike a chord with many women and their families. As the government’s first-ever Women’s Health Strategy for England, published in August 2022, stated: “Although women in the UK on average live longer than men, women spend a significantly greater proportion of their lives in ill health and disability when compared with men.”

Taboos around health can often prevent women from seeking help and further reinforce beliefs that debilitating symptoms are ‘normal’.

And while many issues relating to women’s health are gradually being picked up by mainstream media – the menopause being a recent example – the UK currently has the largest female health gap out of the G20 countries and the 12th largest globally. This bucks the trend in many countries where men are more likely to face greater health risks.

‘No woman says she’s in pain unless she is in real pain. No woman says she is anxious unless she is really anxious’ 2 Be Healthy Spring 2024

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GENDER HEALTH GAP RESEARCH

As part of an initiative to help raise awareness and explore the issues caused by the UK’s gender health gap, Benenden Health is conducting a research campaign surveying 10,000 women, 5,000 female employees and 1,000 business owners across the UK to find out more about their experiences.

The results, which will be published in February, will form the basis of a campaign to encourage more conversation about health such as late diagnoses, why women delay medical intervention and the lack of support they experience in understanding their health.

The results of the Benenden Health research will be published in the next issue of Be Healthy.

Naga Naga Munchetty Munchetty and and Vicky Vicky Pattison Pattison at at the the enquiry enquiry into into women’s women's reproductive reproductive health health

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FIND OUT MORE Women’s Health Strategy for England bit.ly/gov-strategy

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HE BBC NEWS presenter Naga Munchetty recently revealed to MPs how she was told ‘to suck it up’ after a series of severe menstrual symptoms. Appearing in front of the Women and Equalities Committee as part of an enquiry into women’s reproductive health, Munchetty explained how she had suffered the debilitating symptoms of adenomyosis – similar to endometriosis – for 32 years.

Relating her experience of the gender health gap when she was repeatedly told that her experience was ‘normal’, Munchetty added: “No woman says she’s in pain unless she is in real pain. No woman says she is anxious unless she is really anxious. No woman wants to appear weak or appear incapable until she really is, until she can’t cope anymore. And it shouldn’t be that way.”

Also telling her story at the enquiry was TV personality Vicky Pattison, who spoke about her

is the difference in the prevalence of disease, health outcomes and access to healthcare between different groups

A study by Irving Zucker, professor emeritus of psychology and integrative biology at the University of California, Berkeley, found that women are more likely than men to suffer adverse side effects of medications because drug dosages have historically been based on clinical trials conducted on men.

On average it takes 7 to 8 years for women to receive a diagnosis of endometriosis.

50%

Women are 50% more likely to be misdiagnosed following a heart attack.

80%

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A government survey published in December 2021 found that more than 8 out of 10 women have felt they were not listened to by healthcare professionals.

BBC presenter Naga Munchetty

In 2016, researchers at University College London found that women with dementia receive worse medical treatment than men with the condition.

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Health check gender health gap, 1

THE GENDER HEALTH GAP

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DID YOU KNOW?

Benign prostatic hyperplasia is the most common prostate problem in men aged over 50. It affects up to three million men in the UK.

Cutting-edge T technology A self-pay robotics-assisted urology treatment is now available at Benenden Hospital

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HE INSTALLATION OF ground-breaking equipment at Benenden Hospital is enabling staff there to offer even more effective treatment to patients with benign prostatic hyperplasia (BPH).

The PROCEPT BioRobotics AquaBeam robotics-assisted Aquablation surgery system treats prostate enlargement (BPH) using a robotically controlled water jet to remove overgrown prostate tissue.

A self-pay treatment, the heat-free precision procedure takes around an hour and allows the

hospital to treat a greater number of patients and more quickly than with conventional surgery.

Using real-time multidimensional imaging, the system surgically maps the prostate and adjusts the treatment to each patient’s individual anatomy.

High-velocity water jets precisely target and remove excess tissue.

In comparison with traditional surgical methods for BPH, this procedure comes with a lower risk of sexual function side effects, reduced recovery time and post-procedure discomfort, as well

State-of-the-art equipment at Benenden Hospital

Easy online access to guidance on men's health

ONLINE GUIDE TO MEN’S HEALTH Health is a topic that traditionally isn’t discussed that much among men. To help men and their partners understand the issues better, Benenden Hospital has launched a Men’s Health Hub. The online resource is designed to help men take a more proactive approach to their health by providing more information on key areas of physical and mental wellbeing for men.

The Men’s Health Hub gives useful advice and signposting for men of all ages and also features a partner’s guide to supporting your male partner through any physical or mental health issues.

For more information, visit benendenhospital.org.uk/mens-health-hub

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LIFE-SAVING INTERVENTION

SELF-PAY SERVICES AT BENENDEN HOSPITAL For information on self-pay treatments at Benenden Hospital, call 01580 232499

as a reduced risk of infections and post-operative complications. This is because the technology is minimally invasive.

Benenden Hospital’s Consultant Urological Surgeon Mr Steve Garnett says: “Our patients will benefit hugely from this pioneering surgical technology, which puts us at the vanguard of urological patient care. It is a minimally invasive procedure requiring no incisions or cuts, significantly speeding up recovery and ensuring that patients will spend less time in hospital overall.”

Staff at Benenden Hospital acted quickly to save the life of a visitor when he had a cardiac arrest in the hospital’s restaurant. Jerry Gledhill was accompanying his wife, who was there for bilateral cataract surgery, when he collapsed.

Members of the catering team administered CPR while a colleague liaised with an ambulance call

handler. The hospital’s emergency response team were soon on the scene with resuscitation equipment and a defibrillator.

It was 40 minutes before Jerry’s pulse returned and, once stabilised, although still critically ill, he was airlifted to William Harvey Hospital in Ashford for further intensive care treatment.

Jerry, a former GP, remembers nothing of the day after entering the restaurant. He and his wife returned to the hospital to thank the staff involved. He says: “I just can’t find the words to express my gratitude.

If you’re going to have a medical emergency, this is the place to do it! I just want to credit everyone involved and thank them so much for persevering.”

Jerry, his wife and the staff who helped save his life

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Hospital stories and eczema, 1

HOSPITAL STORIES

Obenende

hospital

Fast access to robotic-assisted surgery for enlarged prostate Aquablation® therapy uses a heat-free waterjet controlled by robotic technology to treat enlarged prostates, improving urine flow. This pioneering, high-precision technique provides long-term relief.

The minimally invasive treatment results in faster recovery time, less time spent in hospital overall and a very low complication rate.

Choose Benenden Hospital for

0 Leading and highly respected Consultants

0 High patient satisfaction rates 0 Clear and easy to understand pricing

0 Experienced and caring staff

Over 100 years of excellent patient care

Contact our friendly self-pay team today

~

01580 232 499

doctify

~ benendenhospital.org.uk

4.86***** Based on 3000+

Self-pay treatments

reviews

Inspectedand rated

C-MDMilil·lt

0

Care Quality Commission

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7 ways to manage eczema

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Help keep eczema under control during cold weather with these expert tips

BY PENNIE TAYLOR

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HE ONSET OF winter can be a trigger for eczema – drier, colder weather often causing flare-ups of a common skin condition that affects 20% of children and 10% of adults in the UK. Learning how to manage it is important, says Benenden Hospital’s Consultant Dermatologist Dr Silvia Aguilar-Duran. “I see more patients at this time of year because it’s chilly outside, which dries out skin, and there’s heating on indoors. That causes eczema flares.”

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Skin protects the body against harmful external factors such as extreme temperatures, chemical irritants and germs. If that barrier breaks down, the skin can dehydrate, leading to cracking, itchiness and pain.

CAUSES AND CURES

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Caused by genetic factors and exposure to environmental risks, eczema (or dermatitis) may be mild and restricted to isolated patches on the body, or widespread and a cause of great discomfort and distress. While children often

grow out of it, eczema can also emerge in later life.

“I treat increasing numbers of adults with skin conditions who don’t realise they have eczema,” says Dr Aguilar-Duran. “Once they receive a clinical diagnosis, they can plan how to handle it.”

In some people, eczema is caused by allergies and testing can indicate what to avoid – maybe a foodstuff, dust mites or a household chemical. Commonly affecting the hands, elbows and lower legs, eczema can appear anywhere on the body.

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Healthy skin Dr Aguilar-Duran recommends the following simple steps to help your skin stay healthy

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Moisturise the skin every time after washing. First pat the skin dry and then apply moisturiser in smooth downward strokes.

Avoid fragranced soaps and use a gentle shampoo.

Keep a detailed diary to track potential triggers.

Wear clothes next to your skin that will not irritate – 100% cotton is best – and add light layers on top.

Keep a bowl of water close to radiators to boost air moisture, and heat rooms to a regular temperature – ideally 18°C. Ventilate rooms to minimise dust mites and keep dust down.

Exposure to sunlight can be beneficial for eczema and there are highprotection sunscreens that you can use.

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Hospital stories and eczema, 2

HEALTH CHECK

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To tie in with Benenden Health’s launch of its new Neurodiversity and Disability Advice service, Sarah Notton talks to neurodiversity expert Dr Alice Siberry

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Be Healthy: What is neurodiversity?

BH: What percentage of the population are neurodivergent?

Dr Alice Siberry: ‘Neurodiversity’ refers to the concept established in the 1990s to explain the unique ways in which people’s brains work, their experience and way of living their lives. It challenged the medical model of disability, which framed neurodivergent people as having something wrong with them.

AS: One in seven people in the UK have a neurodivergent condition.

There hasn’t been a boom in diagnosis – autism has been researched since the 1920s for example – but there’s now a greater understanding of neurodiversity.

There will be neurodivergent people in your family, your friendship group and workplace.

‘It’s in everyone’s life and that’s why it’s so important to talk about it’

It’s in everyone’s life and that’s why it’s so important to talk about it.

BH: Let’s talk about the right language to use AS: Yes, language is changing the whole time as we are listening to neurodivergent communities.

Neurodiversity as a concept is the acceptance that everyone thinks differently, but it has become synonymous with neurodivergent conditions such as autism, ADHD, dyslexia and dyspraxia, as well as acquired neurodivergent conditions through brain injuries and some conditions that have commonly

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Playing sport may highlight a specific learning difference such as dyspraxia

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g neurodiversity been associated with mental health, such as OCD and PTSD. Neurodivergent refers to someone who has a diagnosed condition or associates themselves with the characteristics of those conditions.

The last point is important as there’s a crisis with diagnosis, particularly in the NHS – up to five years – and it’s causing some real issues for people in understanding and learning about themselves.

I also challenge the term ‘hidden’ disability – it implies that you can’t see the disability, whereas we can probably already see people’s challenges and strengths, we’re just choosing not to see them. I prefer ‘unseen’ disability.

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BH: What other challenges are there with diagnosis?

AS: Some individuals diagnosed young are normally diagnosed with specific learning differences (SPLDs).

SPLDs tend to be picked up when a teacher or parent notices there’s a difference in processing for literacy (dyslexia), maths (dyscalculia) or PE (dyspraxia). With other conditions such as autism and ADHD, unless they present in an obvious way, many people will go through life developing coping strategies to mask those characteristics.

We’re seeing a lot of women being diagnosed later in life with ADHD, which research suggests is due to hormones. We are learning about the role dopamine plays in

ADHD – it’s the reward chemical that floods our brain when we tick something off our to-do list, go for a run etc. Oestrogen has also been found to act in the same way as dopamine – so when oestrogen levels drop suddenly in perimenopause (or at other times such as post-partum), many women are finding their coping strategies no longer work.

BH: What can we do to support people who are neurodivergent?

AS: Support systems are not consistent for neurodivergent people – especially for minoritised communities or because of a postcode lottery. We need to create a culture of neuro-inclusion where we’re not afraid to talk about neurodiversity, we listen to advocates and specialists, and we put it in the forefront of our minds, particularly in the workplace. For example, why not provide interview questions in advance to give all candidates an equal chance?

My dream is to get to a point where people don’t necessarily need to disclose a neurodivergent condition. Much like all the work and discussion we’ve seen in the mental-health space, if we can create systems that accommodate neurodivergent people – such as a wellbeing passport for everyone or a sunflower lanyard scheme – and break down the stigma, we can start to achieve accessibility for all.

ABOUT THE AUTHOR Dr Alice Siberry is a Specialist Neurodiversity Criminal Justice Consultant at Creased Puddle, a neurodiversity consultancy and training organisation. She has a PhD in Criminology and Law from the University of Sheffield, a FirstClass Honours degree in Counselling, Coaching and Mentoring and an MSc in Psychology.

Our Neurodiversity and Disability Advice service explained

As a Benenden Health member, you can request help if you require advice in relation to any neurodiversity or disability need, or if you’re the parent or guardian of a child who may have these needs, including ADHD, autism, or any learning or physical disability.

This service, which is part of our Care Planning and Social Care Advice service, can provide information and signposting for support strategies, funding, rights of parents, carers or employees and care options, including: How to navigate the information that is available How to know what services are available Understanding and knowing the duties and responsibilities of schools, GPs and local authorities, including the SEND process Identifying and finding the best services for you Understanding your own employment rights as an employee, or as a parent of a child needing care Knowing how to challenge decisions and make appeals.

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Please note, Benenden Health cannot provide funding for a diagnosis for any neurodivergent condition.

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To find out more, call 0800 414 8100

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HEALTH CHECK

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SPOT THE SIGNS…

Serious signs to look out for in a baby or young child

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Sepsis

infections – increase. As hospitals come under pressure, the number of sepsis incidences can also rise.

In October 2023, the UK’s Health Ombudsman warned that mistakes related to sepsis that were first highlighted more than 10 years ago were still happening, leading to preventable deaths.

SYMPTOM CHECK

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It’s crucial that treatment begins early, so it’s important to know what to look out for and be able to advocate for yourself or your family.

Call 111 if you notice symptoms such as not having a pee all day (not due to dehydration), a very high or low temperature, or vomiting. While there is no single sign or definitive list of symptoms, in the box to the right we’ve listed some of the serious indicators to look out for.

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If you have any of these serious symptoms, seek medical help immediately by calling 999 or going to A&E. For more information, visit nhs.uk/conditions/ sepsis

Breathlessness or breathing very fast Has a rash that does not fade when pressure is applied Is sleepier than normal or difficult to wake Blue, grey, pale or blotchy skin, lips and tongue Is not feeding Weak, high-pitched cry

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Serious signs to look out for in adults and older children

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Acting confused, slurred speech or not making sense Difficulty breathing, breathlessness or breathing fast A rash that does not fade when you roll a glass on it (as with meningitis) Skin that looks mottled or discoloured

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A very high or low temperature can indicate sepsis so check with your doctor

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JAMES AITKEN

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EPSIS INFECTIONS IN the UK cause five deaths every hour. An early diagnosis is vital, particularly for very young children and older adults who tend to be most affected.

Sepsis is caused by an overactive immune response to an infection that can then cause damage to the body’s tissues and organs. A serious condition in itself, sepsis can occur as a result of a much more minor initial infection such as a urinary tract infection, which if left untreated can, for a small number of people, cause sepsis. For those who have developed sepsis, 40% are believed to suffer physical, cognitive and/or psychological effects in the long run.

Cases may rise over the winter when other infections – such as chest

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Know the facts to help protect you and your family from this life-threatening condition

Benenden Charitable Trust provides financial assistance to current and former members of Benenden Health, as well as friends and family named on another person’s membership.

What can we help with?

We can agree grants of up to £3,000 for a variety of health-related needs, including specialist equipment and home adaptations, as well as up to £1,000 in financial assistance where managing everyday living costs is a struggle. We can also help in unexpected situations which aren’t related to a health condition, such as bereavement, divorce or redundancy.

HOW TO APPLY

Taking control

A grant from Benenden Charitable Trust (BCT) has helped make life easier for Pauline and Brian Gotts

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auline Gotts, 59, was born with spina bifida, a condition that has affected her ability to use her legs and left her needing to use a wheelchair. Using a manual wheelchair comes with its challenges as Pauline explains: “I can’t cope with longer distances any more. I’ve also had instances where Joe Public decide to grab me from behind and shove.

I’m forever telling them to sling their hook, to put it politely.”

Pauline and her husband, Brian, 56, who live in Newton Abbot, decided it was time for motorised wheels to give her more independence.

First, they needed a new wheelchair that fitted the wheels. “It’s a manual

self-propelled wheelchair, made to measure for my wife,” says Brian.

“Fortunately, because of the age of the previous chair, we were eligible for a new one on the NHS. We just needed financial help for the power wheels so that Pauline could selfpropel without my help.”

Members of Benenden Health since 2017 – Brian is deputy leader of the South West Community – they approached BCT in February 2023.

“It was a very simple process,” says Brian. “To my surprise, we were granted the full amount available.”

The motorised wheels have been a gamechanger. “I can use my chair as a manual chair but can switch these

Apply online or download a form at benenden.co.uk/charitable-trust Call us on 0800 414 8450 (MonFri, 8am-4pm) to discuss your circumstances and request an application form Email us at charitabletrust@ benenden.org.uk

motorised wheels on when I’m outside and need a bit more oomph to get around,” explains Pauline.

“Before the power wheels, I might hit a bump and it would throw me out of my chair. The power wheels are heavier, which holds down the back of the chair so I don’t get turfed out so easily. It’s made me feel a lot more confident.”

For the couple, the help from BCT has been invaluable.

O benenden charitable trust

Benenden Charitable Trust is a company limited by guarantee registered in England and Wales, company registration number 05213807 and a charity registered in England and Wales, number 1106287. Registered Office: Holgate Park Drive, York, YO26 4GG

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FINANCIAL ASSISTANCE TO HELP YOU NAVIGATE LIFE’S CHALLENGES

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‘Eating real foods based on good quality protein, healthy fats and colourful vegetables is an important part of fasting’

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BENEFITS OF INTERMITTENT FASTING

Fasting has been shown to help with the following: Weight loss and losing potentially dangerous belly fat Reducing insulin levels and blood pressure Improving insulin sensitivity, and reducing the risk of diabetes Helping the brain function better by clearing out damaging proteins and benefiting neurons in a way that protects memory and learning.

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There’s been a lot of discussion on the benefits of intermittent fasting in recent years. Is it worth the hype?

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HILE MANY people associate fasting with restricting eating for long periods of time, there are many styles with different timings, which can make fasting a more approachable practice than you might think. In fact, many of you are probably already fasting without even realising it.

TYPES OF FAST

The most basic kind of fast is the break taken between dinner and breakfast. Fasting during this time, which usually lasts between 12 and 14 hours, is in line with our Autumn/Winter 2024 2023 12 Be Healthy Spring

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BY ABIR HAMZA-GOODACRE

natural circadian rhythm (sleep and wake cycle).

The term intermittent fasting can describe several different approaches. A 5:2 approach means eating only about 25% of your calorific needs on two separate days each week and then eating normally for the other five days.

A 16:8 intermittent fast means extending your nightly fast, taking 16 hours between dinner and breakfast.

Other approaches include a complete 24-hour fast or time-restricted eating where you would only eat or drink (includes liquid calories such as milk) within a six-hour window during the day.

FASTING HEALTHILY

ABIR HAMZAGOODACRE is a registered nutritional therapist at Benenden Hospital.

For information on how Benenden Hospital can help with nutrition services on a self-pay basis, contact the Private Patients team on privatepatients@ benenden.org.uk or 01580 232499.

One important caveat of fasting is that when you do eat, you still need to eat well. Fasting and then bingeing on fast foods won’t be beneficial to your health. Eating real foods based on good quality protein, healthy fats and plenty of colourful vegetables is an important part of fasting.

You can experiment with which fast works best for you in terms of how you feel, but remember fasting isn’t for everyone, for example, those with a history of eating disorders or who are pregnant or breastfeeding. If you have a medical condition, you should speak to your doctor first before attempting intermittent fasting.

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Time to fast?

Dr Valter Longo, Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California, explains that fasting also improves our longevity by optimising a process called autophagy – essentially your body’s cellular recycling system, equivalent to quality control for your cells.

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As we age, it’s important to build strength and maintain muscle mass to help prevent future injury and illness

BY PENNIE TAYLOR

Five ways to build strength

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REST AND REPEAT

Try lifting a weight such as dumbbells, or even a tin of beans. Start with 8-12 repetitions of an exercise such as a bicep curl, increasing ‘reps’, weights and frequency as strength grows. Remember to take rest days between sessions to aid muscle recovery.

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USE YOUR BODYWEIGHT

Bodyweight exercises are great for building muscle mass. Depending on your fitness and comfort level, try sets of push-ups, planks, burpees and squats, or a lower intensity exercise such as repeatedly standing from a sitting position.

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STRETCH AND TONE

Doing Pilates, yoga and tai-chi can help to improve core strength, flexibility and balance. These gentle movements target multiple muscle groups to promote stretching and toning.

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ID YOU KNOW that from around the age of 30 our muscle mass starts to decline? This is a natural process known as sarcopenia and accelerates over time, putting older people at risk of instability, illness and injury.

Research shows that regular muscle-stretching exercise in later life can prevent falls and fractures, build bone density, regulate blood pressure, prevent type 2 diabetes and even enhance mood.

There are more than 600 human muscles, soft tissue essential for movement and

physical function. Repetitive strength-based training that stresses muscle to build density benefits the whole body.

Thankfully, there are easy steps everyone can take to rebuild and maintain their muscle mass – and it is never too late to start. It is recommended that older people incorporate strength training in their regular exercise programme two to three times a week, gradually increasing weights and session duration to stimulate muscle resistance.

If the gym is not your thing, there are many other ways to work on your muscle mass (see right).

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DOWNLOAD THE APP TODAY Scan the QR code below to download the Benenden Health App. Or go to the Apple App Store or Google Play.

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APP EXERCISES

You can access exercise resources via the Wellbeing Hub on the Benenden Health App. Choose from live classes including Pilates, yoga and mobility, and more than 200 on-demand exercise videos.

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EAT MORE PROTEIN

Strength training breaks down and rebuilds protein in muscles, so it’s advised to eat more protein, found in nuts, seeds, dairy, eggs, legumes, fish and green vegetables.

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Muscle matters

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HEALTH CHECK

In the genes, 1

It’s all in the genes

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Genetic haemochromatosis, which causes the body to absorb too much iron, is a common genetic disorder. So why is awareness so low?

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PRODUCTION CLIENT

OU’VE PROBABLY heard of anaemia, a lack of iron leading to low levels of red blood cells. But genetic haemochromatosis (GH), caused by too much iron, is far less well known – even though it affects almost 1.2 million people in the UK. This excess iron – stored in the liver, heart, pancreas and joints – is toxic. Early symptoms include fatigue, aching joints and stomach pain, but iron can build up silently with no symptoms at all – and, left untreated, can lead to liver cancer or heart failure.

That’s why diagnosis – through a simple blood test checking for the genes that carry GH – is important.

However, “NHS services are patchy,”

BY JANE YETTRAM

says Neil McClements, Chief Executive of Haemochromatosis UK, a charity supporting those affected. “It’s a postcode lottery.”

There’s no cure for GH, but the treatment – venesection (taking out blood to remove excess iron) – is simple and effective. “Yet many people don’t realise they have the condition until it’s too late,” says Neil. “Early diagnosis saves lives.”

A FIGHT FOR DIAGNOSIS

For 50-year-old John* diagnosis only came through his own persistence. He had assumed his chronic fatigue was due to his busy life. “I stopped drinking, went to bed earlier, but still felt awful,” he says.

Blood tests showed his iron levels were high, but his doctor said “that

shouldn’t be a bad thing”. Only at John’s insistence was he given a genetic test – which revealed GH. For nine months, John had weekly venesections. Then, with his consultant away on holiday, he saw a different doctor who asked, “where’s your heart scan?”. “I didn’t know I needed one,” says John, who discovered that heart and liver scans are recommended to check for organ damage.

John is stunned by the ignorance surrounding the condition. “People have been dying of GH-related illness for years. If I hadn’t persisted, I could have been one of those statistic deaths.”

•

For support and information, visit haemochromatosis.org.uk

CHECK UP Blood tests for iron levels are included as part of a self-pay Benenden Health Assessment, which costs from £84 for members. To book, call 0800 652 2209 or visit benenden.co.uk/ healthy24.

Members receive preferential pricing across our range of health assessments.

* NAME CHANGED

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HEALTH CHECK

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TOP TIPS VERSION

The Be Healthy

REPRO OP

feel-good guide

SUBS

Help beat the winter blues with these 12 simple ways joy into Nays to to bring bring joy into your your day day BY

BY JOAN JOAN MCFADDEN MCFADDEN

ART PRODUCTION

Many people suffer from the winter blues in January and February – it’s bleak and gloomy, you’re probably still paying for the fun of the festive season and the brighter days of spring seem far away. Find the little thing that makes you happy, do it for at least 15 minutes a day, and watch even the darkest days get a little lighter.

4 Garden

Connecting with soil and grass helps us to rebalance our bodies and our minds. If you don’t have a garden, try filling your home with houseplants or create a herb garden indoors.

2 Get Get creative creative

Try introducing an artistic pursuit – embroidery, knitting, drawing, colouring, writing a journal or baking a cake. And it doesn’t have to be the same thing each time.

CLIENT

1 Meditate

Sit comfortably, close your eyes and focus only on breathing gently in and out. It can take a while to maintain this focus for any length of time, so if your mind wanders, just bring it back to your breathing.

For meditation guides, check out the Wellbeing Hub on the Benenden Health App.

5 Read a book

Getting lost in a book is a great way to unwind from the stresses of the day, so settle down in your favourite chair when you get home from work, or read yourself gently to sleep.

3 Cuddle your cat

This is a win-win situation.

Tests have shown that peacefully stroking a pet can reduce your blood pressure and stress levels while cats happily accept all attention and homage as their due.

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Feel-good guide, 1

6 Dance

'

Go back to your youth with a blast of your favourite music and dance till you run out of breath. Partner optional.

9 Videocall a friend or your mum – for a leisurely chat. Video calls, Zoom and WhatsApp are now a big part of many people’s lives and when it’s with someone you love, it’s almost as good as having them in the same room, even if they’re a continent away.

10 Sing out

7 Get up early

Get up 15 minutes before everyone else in your home to have a peaceful cup of coffee and plan your day. Simple but effective.

Belt out your favourite tunes in the car, in the shower, while cooking the tea. Singing naturally releases all the happiness chemicals – dopamine, oxytocin, endorphin and serotonin. This reduces the amount of stress hormone in your body, helps reset your nervous system from fight or flight mode into rest and relax mode and can help improve posture and breathing function.

11 Walk your dog

or borrow a neighbour’s. Dogs do all weathers, cheerfully and enthusiastically, and it’s amazing how that mood translates to you.

There’s no such thing as bad weather, just the wrong clothes.

12 Think over the day

8 Get outside

Identify three things you’re grateful for, two things that went well and one thing you’ll do better next time.

Go for a walk before work or after dinner. It’s a great way to set you up for a day’s work or help you unwind into the evening. benenden.co.uk 17

91BEPDEC23108.pgs 18.12.2023 12:09

RECIPES VERSION

Tasty treats

REPRO OP

Stave off hunger pangs with these delicious yet healthy snacks to grab and go

SUBS

76 calories –––– 10 mins

ART PRODUCTION CLIENT

Fruity energy bites

*contains sesame seeds Fat 2g/27% Protein 1g/3% Carbs 13g/70% WHAT GOES IN 50g soft dried apricots 100g soft dried dates 50g dried cherries 2 tsp coconut oil 18 Be Healthy Spring 2024

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1 tbsp toasted sesame seeds HOW IT’S DONE 1. Whizz apricots with dates and cherries in a food processor until very finely chopped.

2. Tip into a bowl and

use your hands to work in the coconut oil.

3. Shape the mix into walnut-sized balls, then roll in sesame seeds.

4. Store in an airtight container until you need a quick energy fix.

Check out the Wellbeing Hub on the Benenden Health App for more healthy recipes for you and your family.

Download it from the Apple App Store or Google Play Store and log in using your My Benenden account details. See benenden. co.uk/mobile/app for more details.

SHUTTERSTOCK

Want more recipe ideas?

Recipes, 1

209 calories –––– 30 mins

Healthy lemon poppy seed muffins *contains eggs, milk Fat 5g/20% Protein 4g/8% Carbs 38g/72% WHAT GOES IN 190g all-purpose flour ¼ tsp almond extract 1 ½ tsp baking powder

¼ tsp baking soda 110g blueberries 60g butter 170g honey 2 large eggs 1 tsp lemon juice 1 tsp lemon zest 2 tbsp poppy seeds

Broccoli bites *contains gluten, milk Fat 10g/43% Protein 11g/22% Carbs 18g/35%

SHUTTERSTOCK

WHAT GOES IN 120g broccoli 60g breadcrumbs 120g shredded cheese Salt & pepper HOW IT’S DONE 1. Preheat oven to 180°C and line a baking sheet with parchment paper or foil.

2. Boil broccoli in water.

3. Put broccoli, breadcrumbs and cheese in a food processor and mix well.

4. Season and then take out a tablespoon of the mixture and shape into a ball.

5. Place on the baking sheet and lightly spray or drizzle with oil.

6. Bake for 25-30 minutes until the bites are golden brown.

120g plain 2% fat Greek yogurt ¼ tsp salt For the glaze: 50g powdered sugar 2 tbsp lemon juice 2 tbsp lemon zest

HOW IT’S DONE 1. Preheat oven to 180°C. 2. Line a 12-cup muffin tin with 9 muffin layers.

3. In a medium bowl, whisk together flour, baking powder, baking soda, salt and poppy seeds.

Set aside.

4. In a separate large bowl, add lemon zest, honey, eggs, yogurt, lemon juice and almond extract. Whisk together until smooth and well combined.

5. Gently fold in the dry ingredients, then stir in melted, cooled butter (or coconut oil or olive oil). Fold in blueberries, if using.

6. Bake for 11-15 minutes or until the knife comes out clean.

7. While the muffins cool, make your glaze: add powdered sugar, lemon zest and lemon juice to a small bowl, stir until well combined.

8. Once the muffins are cool, lightly dip each one into the glaze or spoon a bit on top.

192 calories –––– 30 mins

benenden.co.uk 19

91BEPDEC23109.pgs 13.12.2023 11:43

VERSION REPRO OP SUBS ART CLIENT

P

BY JOAN MCFADDEN

RESENTING THE BIG Breakfast in 1992 undoubtedly thrust Gaby Roslin into the limelight, but TV presenting wasn’t new to her as she’d previously been part of the children’s programme Motormouth. “I’ve actually been presenting for 37 years but I’m still only 33, so how does that work?” she laughs. “I’ve wanted to be a TV presenter since I was 12 years old and I still love this job as much as when I started.”

As well as working in TV, Gaby is a radio broadcaster, podcast creator and live event host, renowned for her professionalism, enthusiasm and ability to put people at ease. Her new book, Spread the Joy, is designed to help readers have a more joyous life, no matter where they are or what they’re doing. This entertaining guide isn’t just about discovering life’s simple pleasures, but learning the rewards in spreading joy to others.

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Rewinding again to age 12, Gaby remembers her mum always encouraging her to finish her education and then follow her creative ambitions. “I can see myself wailing ‘But I want to be a TV presenter’ and Mum saying ‘Well, yes, but right now you’re 12. Get your education done and then do that.’ And I did – I went on to drama school and became a TV presenter, so she was right.”

COPING WITH GRIEF

Gaby presents such a warm and lively image that it’s easy to assume her life is always full of sunshine, but she lost her beloved mum 27 years ago, while her dad was also recovering from cancer. “It was hard to see any joy when both my parents were in hospital and then Mum died,” she says. “I still have my lovely dad and I’m very close to him, and I don’t think I’ll ever get over losing Mum, but life is different. There are no rules for coping with grief, yet we put restrictions on ourselves.

Complete strangers tell me their life stories and when I spoke to a woman whose young daughter had died she felt guilty that she

HOLLY WREN

PRODUCTION

Gaby Roslin talks about dealing with grief and her mission to encourage people to find joy in life

+

HOLLY WREN

‘I’ve wanted to be a TV presenter since I was 12 years old and I still love this job’

benenden.co.uk 21

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Gaby Roslin interview and Member app advertorial, 1

----

INTERVIEW

INTERVIEW

SUBS ART PRODUCTION

CHERISH THE MOMENT CLIENT

Despite having such an uplifting title, the book was inspired by Gaby realising that life is too short and there are so many awful things in the world that she wanted to encourage people to find the smallest moments of joy and revel in them. “There’s so much greed and grabbing,” she says. “But there are also blue, blue skies and beautiful days and perfect leaves and the peace of living in the moment. It’s easy to get wrapped up in people being judgemental – and there’s a lot of it about and so many ways to target people now – but we need to remember that it’s about them, not you. I’ve never had depression, but I’ve been close to others who have, and actively looking for joy helps us both physically and mentally.”

Gaby’s two daughters, Libbi-Jack and Amelie – 22 and 17 – are both still at home with her and her husband, David, adding

+

further pleasure to life. David inspired one of Gaby’s favourite hobbies when he bought her a Fitbit, which made her realise just how much ground she was covering on her daily walks. “I was thinking ‘oh I’m walking five miles … now eight miles …’ and I just wanted to carry on going,” she says. “I walk between four and 10 miles a day and I watch people, listen to what’s going on around me and come up with ideas for my podcast and radio shows.”

Gaby has made other lifestyle changes. “Five years ago, I did Dry January, which then slipped into February and March, and I just stopped drinking. I never drank that much but I never consider it now.”

When she went to her editor with her idea for the book, she didn’t really plan it, and yet over the weeks it evolved into a stream of consciousness they shaped into chapters. “One of the biggest realisations was how vital friendships are. David

‘[The book] is a helping hand to find the good things in life, even when times are hard’

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Gaby and her husband, David

LOOKING FOR HAPPINESS

Gaby’s regular stints on Children in Need with the late, great Terry Wogan were live and some of the more challenging moments still make her giggle. The epic Millennium Broadcast where she was the only presenter to be live for 28 and a half hours – every hour her male co-presenter changed – started with a malfunction that would have many presenters freezing in horror.

“Fifteen minutes in the voice in my earpiece told me that the cameras and autocue had gone down worldwide and I needed to fill in,” she says. “My first reaction was ‘Yes, I can do this’ and I happily got on with it till eventually everything came back on. Someone said I was smiling throughout but I love it when something goes wrong and I can fix it.”

No wonder the book just flowed - Spread the Joy is the perfect title for a woman who looks for happiness in every moment and wants to help everyone find a positive approach to life.

SHUTTERSTOCK

REPRO OP

was still crying and worried that everyone was fed up with her. I said to her, ‘You love, you grieve, you take all the time you need,’ and I truly believe that.”

PA IMAGES/ALAMY, TRINITY MIRROR/MIRRORPIX/ALAMY, WENN RIGHTS LTD/ALAMY

VERSION

Gaby with Terry Wogan on Children in Need (above), with Dannii Minogue and Chris Evans on The Big Breakfast (right), and Gaby’s book, Spread the Joy (below)

and I have lost some dear and lovely people in recent years which makes other friends even more precious. When it comes to children, joy has got to come from us to help them make it a habit. They need to look inside themselves and make a day joyful and we should be passing that habit on to them.

“We were out for dinner recently and someone came over and said thank you for writing the book and I was so touched,” she says. “It’s a helping hand to find the good things in life, even when times are hard. I learn a great deal from the people I meet and it’s good to share that. I’ve had so many wonderful people on my podcast talking about what makes them happy and it’s the same for so many of us.

Cherishing little moments, enjoying the people close to us, getting outside and revelling in a lovely day. It’s not a forced joy, but sometimes we really have to focus on the good things and not get dragged down. I do BBC Radio London every week and regularly do BBC Radio 2 and Morning Live – when something goes wrong, that’s when I really do my job.”

429 calories

25 mins

Apple bircher muesli 407 calories

5 mins

Gaby Roslin interview and Member app advertorial, 2

Apple and cinnamon muffins

Blackbean and sweetcorn tacos 421 calories

25 mins

Sweet potato and lentil stew

Beef chow mein

Veggie tofu pasta bake

845 calories

661 calories

624 calories

40 mins

20 mins

35 mins

Crispy honey garlic tofu

Shepherd’s pie

One pot chicken curry

244 calories

590 calories

512 calories

25 mins

85 mins

1 hour

Benenden Health App When life is busy, it’s easy to feel in a bit of rut when it comes to thinking up new ideas for meals – especially recipes that are healthy and easy to make.

SHUTTERSTOCK

PA IMAGES/ALAMY, TRINITY MIRROR/MIRRORPIX/ALAMY, WENN RIGHTS LTD/ALAMY

Simple recipe ideas on the

DOWNLOAD THE APP TODAY For information on how to download the App, scan this QR code or visit benenden.co.uk/ mobile

If you’re looking for some inspiration, the nutrition section featured in the Wellbeing Hub on the Benenden Health App’s a great place to start. With more than 200 video recipes covering everything from quick snacks to hearty winter warmers, there’s a huge choice of healthy meals for you to try.

91BEPDEC23113.pgs 18.12.2023 11:09

VERSION REPRO OP SUBS ART PRODUCTION

Heart of the matter

CLIENT

We tend to think of heart attack symptoms as someone clutching their chest in agony, but for some sufferers the reality can be quite different

BY JOAN MCFADDEN

24 Be Healthy Spring 2024

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H

EART AND CIRCULATORY disease causes a quarter of all deaths in the UK, according to the British Heart Foundation.

However, many of us aren’t aware of the variety of symptoms, apart from the well-known chest or arm pain. Women can also experience more uncommon signs such as indigestion, shortness of breath and back pain. Sometimes there may not be any chest pain at all, while nausea, sweating, heart irregularities and unusual swelling could all be symptoms.

The HER disease campaign by Heart Research UK is hoping to raise awareness of the range of symptoms, especially among women. Kate Bratt-Farrar, CEO at Heart Research UK, says: “At Heart Research UK, we believe that heart disease is not just a man’s disease. Research highlights that women are less likely than men to recognise the symptoms of a heart attack, leading to them delaying seeking medical attention, reducing their chance of survival.

“It is essential that everyone is aware of the signs and symptoms of a heart attack. Common symptoms include chest pain and a feeling of pressure or heaviness on the chest. Other, less common, symptoms include having an overwhelming feeling of anxiety.

“Our research shows that women still have a limited awareness of their risk of developing cardiovascular disease, which can lead to a heart attack.” For risk factors, see the box below.

The good news is that these risk factors can be controlled, treated or modified. However, it’s also important to be aware that many apparently fit people can also suffer a heart attack (see Tanya’s story overleaf).

PREVENTION IS KEY

Being active and eating healthily will help prevent a heart attack

DRAGANA GORDIC/SHUTTERSTOCK, SHUTTERSTOCK

“Cardiovascular disease is more or less preventable,” says Dr Konrad Grosser, Consultant Cardiologist at

Heart attack risk factors include:

Smoking Diabetes High cholesterol High blood pressure Being overweight or obese Physical inactivity

benenden.co.uk 25

91BEPDEC23114.pgs 13.12.2023 17:33

Heart health, 1

HEART HEALTH

Heart health, 2

HEART HEALTH VERSION REPRO OP SUBS ART

Benenden Hospital. “Use common diabetes, reducing high cholesterol sense – waists should be no more and high blood pressure. than 34 inches for women and 40 “Everyone should think about inches for men. If your diet is prevention and the difference they mainly plant based and you’re can make to their own health. I’ve active, you’re far less likely to scanned 30-year-olds who are become overweight and already at risk through get cardiovascular eating processed foods, disease.” lack of exercise and If you experience His aim is to raise stress,” says Dr any symptoms you awareness. “I often Grosser. “If you’re are concerned get asked the most taking tablets for about, call 999 common symptom of high blood pressure immediately a heart attack and I and cholesterol, consider reply, ‘it’s death’,” he says. that a sticking plaster and “However, the majority of my aim to try to reverse these patients will make the right changes conditions yourself. It’s a culture within six months – losing weight, change and a lifelong journey but it getting active, reversing type 2 can be done.”

r

FIND OUT MORE PLEASE NOTE Your Benenden Health membership does not cover heart procedures Check potential risk factors with a self-pay Benenden Health Assessment. To book, call 0800 652 2209 or visit benenden.co.uk/healthy24.

Discounts are available for Benenden Health members.

See p15 for details of in-person health assessments and p27 for details of our at home health assessment test kits Heart Research UK heartresearch.org.uk/ her-disease

•

Symptoms of a heart attack vary but may include:

•

•

A feeling of pressure or heaviness on the chest

Feeling weak or light-headed or both

CASE STUDY

Tanya Louise Meaden (28) from Southampton had a heart attack in July, when her daughter was just eight weeks old. She’s young and there’s no history of heart problems in her family

CLIENT

“My 53-hour labour was tough, but I gave birth naturally and, although Mia wasn’t a brilliant sleeper, I’d started to get into a routine and my husband, Ryan, was back at work. I had slight pressure and pain in my chest for three days and woke up one morning with an aching pain down my left arm and in my chest. I rang 111 who said they’d call back within an hour.

Thankfully I tried Mum and when I didn’t answer her call back, she rushed round.

I suddenly deteriorated – throwing up, a crushing pain in my chest and arm, soaked in sweat and barely able to walk.

EMERGENCY CALL

My sister phoned 999 with my symptoms and was told I wasn’t a priority and they’d be there within two hours, but thankfully they came after 15 minutes. The ambulance staff asked if I’d just had a shower

hospital staff were amazing, but no-one knows why I had a heart attack. My diet was fine and I was reasonably slim and fit, although I did smoke so the surgeon said it could be down to that. My birth experience may also have weakened my arteries or it could have been because of Covid.

Tanya, Ryan and baby Mia

as I was so wet from sweat.

I had a feeling it could be a heart attack as I had a weird, overwhelming feeling of doom, like I knew I was dying. My mum knew when she asked me to raise my hands above my head and I couldn’t, but the ambulance crew didn’t think it was a heart attack.

An ultrasound showed a blockage and a CT scan confirmed a 100% blockage in my coronary artery so I had a stent put in straightaway. The

Overwhelming feeling of anxiety

Chest pain

Shortness of breath

MEDICATION FOR LIFE

I’m still on nine tablets a day and will be on aspirin for the rest of my life. Some days I’m exhausted and need to rest and I worry that I won’t have a long life.

If you feel any sort of heavy, uncomfortable pressure in your chest, especially in the centre, get checked as soon as possible, no matter your age or fitness. If you feel generally unwell and just not right, or have heartburn for no reason that doesn’t go, get checked.

It can happen to anyone.”

Pain radiating from the chest to the jaw, neck, arms and back

Sweating

Feeling nauseous and being sick

SOURCE: HEART RESEARCH UK

PRODUCTION

‘I HAD A WEIRD, OVERWHELMING FEELING OF DOOM’

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91BEPDEC23115.pgs 13.12.2023 17:48

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Three levels to choose from Base

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It's simple Receive your blood sample collection

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Return using the pre-paid label to our trusted partner, Bluecrest Wellness for a full lab analysis Results are available

on line within

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benenden.co.uk/ hometestkit

0800 652 2209A

* Preferential pricing is offered to Benenden Health members through our partnership with Bluecrest Wellness. The saving has already been applied to prices quoted in any literature, on line and over the phone. Membership must be verified to receive offer. Home test kits are suitable for everyone aged 18-79.

Benenden Health is a trading name of The Benenden Healthcare Society Limited. Benenden Health Assessments are offered by Ben en den Wellbeing Limited, which is a wholly owned subsidiary of The Benenden Healthcare Society Limited. Benenden Wellbeing Limited is registered in England and Wales (Company No 08271017).

Registered Office: Benenden Wellbeing Limited, Holgate Park Drive, York, YO26 4GG. Benenden Health Assessments are provided by Bluecrest Wellness. Registered in England and Wales (Company No 08119445). Registered office: Bluecrest Centre of Excellence, First Floor, Ridgeworth House, 5/9 Liverpool Gardens, Worthing BN111RY. A Lines are open Monday - Saturday Barn - 8pm and Sunday 9am- 5pm.

The provision of Health Assessments is not regulated by the Financial Conduct Authority.

VERSION

Boost your

REPRO OP SUBS

BONES

Help reduce your risk of osteoporosis in the future by taking steps now to look after your bone health

I

BY CAROLINE ROBERTS

ART PRODUCTION CLIENT

T’S ESTIMATED THAT 3.5 MILLION people in the UK have osteoporosis, or fragile bones, and half of women and a fifth of men over 50 will suffer a fracture because of it. So how can you help your bones stay strong?

Bone has a honeycomb-like structure and the cells are constantly renewed to maintain its density, but this process slows down with age so bones gradually become more porous. This can lead to osteoporosis, particularly in the hips, wrists and spine.

Many people don’t know they’re affected until they break a bone after a minor knock or fall. Osteoporosis can also cause small fractures in the spine. These don’t damage the spinal cord and cause paralysis, but they can compress the vertebrae causing a stooped posture.

Are you at risk?

Bone density peaks around the age of 30 then slowly declines so it’s normal to lose bone mass as we age. However, some factors make it more likely this will progress to osteoporosis: Post-menopausal women are more often affected as falling oestrogen levels accelerate bone loss.

Your risk increases if you go through the menopause, or have your ovaries removed, before the age of 45.

If a parent had osteoporosis or suffered a hip fracture, you may be more at risk.

•

•

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•

Lifestyle factors such as a poor diet, smoking, drinking too much alcohol and lack of exercise can undermine bone health.

Being underweight or having a history of eating disorders can mean you have smaller, more fragile bones.

Some medications can increase the risk.

These include steroids, anti-epilepsy drugs, and some breast or prostate cancer medications.

• •

If you have any risk factors, particularly if you’re over 50, talk to your GP about a DEXA scan to measure bone density.

A DEXA scan may show you have osteopenia – a lower bone density than average, which is common in older people. However, it can progress to osteoporosis so it’s important to take action.

HOW BENENDEN HEALTH CAN HELP

•

Get moving with our online exercise programmes, videos and instructorled sessions, available via the Benenden Health App. Turn to page 13 for some ideas on ways to build muscle mass.

•

FEED YOUR BONES Our nutritional experts at Benenden Hospital can help you adjust your diet to support your bones. Call 01580 232499 to find out about self-pay consultations.

Ways to protect your bone health Don’t despair if your 30th birthday is a distant memory – a few lifestyle tweaks can help, whatever your age

SHUTTERSTOCK

CHECK YOUR DIET

Getting enough calcium is vital for bones, says Benenden Hospital’s Registered Nutritional Therapist, Abir Hamza-Goodacre. “Particularly good sources include dairy, soya products, leafy green vegetables, almonds, sesame seeds, sardines, pulses, and fortified food and drinks.

“We also need accessory nutrients, such as magnesium and vitamin D, which help us absorb calcium into the bone.

Magnesium is found in foods such as spinach, brown rice, cashews and avocados.

Sunshine is your main source of vitamin D, but oily fish and eggs are sources too.

“Other micronutrients play a role so you need to eat a varied diet with plenty of vegetables, some fruit, proteins, whole grains and healthy fats, and cut down on processed and sugary foods.”

Most people can get the necessary 700mg of calcium a day through their diet.

If you feel you need a supplement, the NHS

recommends a maximum of 1,500mg a day as higher levels can be harmful. However, it can be difficult to get enough vitamin D during the winter so the NHS recommends a daily supplement of 10mg.

DO WEIGHT-BEARING EXERCISE

This stimulates bone-forming cells and involves activities where you’re supporting your own body weight, such as walking, jogging, dancing or playing tennis. Strength training, with weights or resistance bands, also helps.

If you have osteoporosis, talk to your GP about the best forms of exercise for you.

CHECK YOUR LIFESTYLE

Maintain a healthy weight, stop smoking and cut down on alcohol consumption.

TALK TO YOUR GP

If you’ve been diagnosed with osteoporosis, you may also need medication to keep your bones strong and prevent fractures. There are various options and your GP can help you decide which is best for you.

benenden.co.uk 29

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Bone health, 1

BONE HEALTH

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Tackling loneliness The start of a new year can be tough if you’re lonely, and it can even affect your health. We look at the epidemic of loneliness in the UK – and what you can do to beat it

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BY JANE YETTRAM

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Taking part in group activities may help stave off loneliness

30 Be Healthy Spring 2024

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Loneliness, 1

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T’S HARD ADMITTING TO BEING LONELY, but loneliness is a condition that more and more of us are facing. When the Campaign to End Loneliness (CEL) analysed government statistics gathered between March 2020 and January 2023, they discovered that it is now affecting over half a million more people in the UK than during the first year of the pandemic when we were frequently in lockdown.

“For some, life went back to normal after the pandemic but for others it did not,” says Dr Helen MacIntyre, CEL’s Head of Evidence. “Reasons include a loss of social confidence, increased poor health and high inflation making it difficult for people to afford to socialise.”

CEL’s report, The State of Loneliness 2023, discovered that those under 30 were twice as likely to be chronically lonely than the over-70s. However, it also revealed that there were “hundreds of thousands of

chronically lonely older people living lives in severe social isolation often linked to bereavement, disability and frailty”.

Other factors include unemployment, poverty and life changes such as retirement or leaving home for university. But anyone can feel lonely – and tackling it is vital because of its effect on our health.

Shared hobbies can bring much-needed social contact

Man with a Pan

How a social enterprise is helping men learn new cooking skills and find new friends

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ATHERING together over food has always been about human connection, and cooking and eating with others is at the heart of Man with a Pan – an award-winning cookery course run by social enterprise Community Chef.

Over five weeks, men who live alone or are isolated meet to learn how to cook simple, tasty, healthy food. Each week, after preparing a meal, they eat together. They gain cooking skills, nutrition knowledge, confidence – and new friends.

“Man with a Pan brings together mostly older men who otherwise might not engage with positive social activities,” says Community Chef founder Robin van Creveld. “At the same time, we promote

healthy eating, being active and mindfulness.”

The project focuses on men because, Robin says, “Men rarely ask for help for emotional issues. However, with light-touch wellbeing activities like this, men share what’s going on in their lives – and they are happier doing this in a single-sex group.”

It’s partly social conditioning that prevents men revealing any vulnerability but, says Robin, “Research shows that men of a certain generation subcontracted all social activities to their partners. They stopped having buddies and keeping up with their own social group and went where their partners led them.”

Cliff Marchant lost his wife two-and-a-half years ago after

caring for her for three years.

“The first course was spot on for me,” says Cliff. “I’d hardly left the house for three months after my wife died. It coincided with the first lockdown and I was very lonely. Even though my neighbours checked in on me, I’d go days without seeing or speaking to anyone.

“I could already cook some basic dishes, but the course gave me the confidence to try

new things. I enjoyed meeting other men in a similar position to me, including Ron. He and I have remained friends and it’s great to see him again on the follow-up course I’m doing now. I’m very grateful to Robin and his team for putting on an amazing programme.”

Find out more at communitychef.org.uk/ man-with-a-pan Friends Cliff and Ron

‘With activities like this, men share what’s going on in their lives’

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Loneliness, 2

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“A growing body of research has shown that loneliness is associated with a range of negative physical health outcomes, including a 29% increase in the risk of heart disease, a 32% rise in the risk of stroke and a 26% increase in the risk of early mortality,” says Dr MacIntyre.

Mental health can suffer too. Dr MacIntyre says: “The psychological effects of loneliness can include a loss of self-confidence and self-esteem, increased sensitivity to social rejection, and an higher risk of stress, depression and anxiety.”

The truth is that loneliness matters. As US Surgeon General and loneliness expert Dr Vivek Murthy points out: “Loneliness is similar to hunger or thirst. It’s a warning sign that we need something to survive.”

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HELP IS AT HAND If you’re feeling anxious or down, you can call our 24/7 Mental Health Helpline on 0800 414 8247 to book an appointment for support and advice.

Group exercise has the added bonus of social interaction

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r5 ways to beat loneliness

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of judgement,” says the CEL’s Dr Helen MacIntyre.

Creative group activities such as singing in a choir, joining a book group or trying out a pottery course also bring much-needed social contact.

1

VOLUNTEER REGULARLY

Since the 1980s, studies have confirmed that the ‘helper’s high’ – the release of mood-boosting hormones – is a key benefit of volunteering. Plus volunteering brings you into contact with others, adds structure and activity to your life, and gives you a sense of achievement and belonging.

2

FIND A CREATIVE HOBBY

“Creative activities can help someone process and express their own feelings of loneliness freely, without fear

3

TRY MINDFULNESS

Mindfulness – focusing on the present moment – stops us ruminating on our worries and allows us to notice the things we are grateful for. Recognising these things – a favourite meal, the kindness of a neighbour – or focusing on something in nature, such as the appearance of the first snowdrop, fosters wellbeing and empathy and makes building relationships easier.

4

GET MOVING

Physical activity is a great reason to get out of the house. You don’t need to run a marathon – just go for a walk or a bike ride.

Group exercise – joining a fitness class or a walking group – has the added benefit of social interaction.

5

TALK…

Your doctor or a counsellor can help you with strategies for coping with feelings of loneliness, so do seek help. Even

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talking to a friend or family member can help you break out of the isolation that loneliness brings.

•

For more ideas and support, see campaigntoendloneliness. org/feeling-lonely

MYKOLA KOMAROVSKYY / SHUTTERSTOCK.COM, ROB LAVERS RIBA ARPS / SHUTTERSTOCK.COM, ILENE PERLMAN / SHUTTERSTOCK.COM

Feeling down and isolated makes it harder to reach out to others, which in turn makes us even lonelier.

But if you are lonely, there are ways to break that cycle

91BEPDEC23118.pgs 13.12.2023 12:40

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Meeting our members

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Our in-person Member Meetups are a great chance to learn more about your membership and healthcare issues

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CLIENT

N A WORLD DOMINATED by digital interactions, there’s something uniquely powerful about meeting face-to-face. Last year Benenden Health ventured into this new style of engagement for the first time.

Member Meetups gave members an opportunity to meet Benenden Health employees in person, learn more about their Benenden Health membership, connect with new people and gain insight from guest speakers on diverse healthcare issues. It was lovely to meet so many members and we hope to see you again soon.

Across the UK, we held a Member Meetup in each of our Communities to offer as many members as possible the opportunity to come along. From London to Glasgow, we brought the community experience, ensuring accessibility and inclusivity for all.

In total, we held 20 meetups and travelled 20,310 miles.

BENEFITS FOR MEMBERS

Colleagues from our Products and Services Team provided an overview of services included within your Benenden Health membership. Members found this very informative and enjoyed the opportunity to ask questions.

Llinos Connolly, Clinical Services Sister at Benenden Health, also attended some meetups to talk about health and wellbeing topics.

Members asked her about the Benenden Health App and what 34 Be Healthy Spring 2024

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re s

Member Meetups enable members to engage with Benenden Health staff, learn more about our services and gain new skills procedures are covered and why, as well as questions such as: Can you tell me about sleep hygiene?

How do you offer this service at such an affordable rate?

Do you provide support for those with severe mental illness?

How much discount could I get for a hip or a knee replacement?

• • • •

It was clear members were really interested in hearing more in-depth information about what we do, and these meetups provide a valuable opportunity for this.

care, sparking engaging discussions. Members were also able to learn valuable life-saving skills, such as CPR and how to spot a heart attack.

As we celebrate the success of our first Member Meetups, the journey continues. Plans are under way to continue in-person events, ensuring they remain pivotal in member engagement. The evolving role of meetups will shape the way you can connect with your Community and have your say.

KNOWLEDGE SHARING

Our meetups also served as a platform for knowledge sharing.

Guest speakers delved into an array of healthcare topics, from mental health awareness to preventive

020 8668

2210

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TO ATTEND A MEMBER MEETUP For updates on Member Meetups, scan the QR code or visit benenden.co.uk/ login to visit our Online Community

2023 Member Meetup locations

Bloomsbury Stratford

Janice said: “I have a much clearer idea of what benefits are available to me as a member”

Croydon

Bromley

Norwich Milton Keynes

Angela said: “CPR demo was good refresher training and I saw for the first time how a defibrillator works – an excellent use of my time”

/

Nominate yourself for the Board This year, we will be asking members to vote in our Board of Directors elections. One of these elections will be for our Member-Nominated Directors and there will be two positions available. If you feel that you have the skills and experience to serve on our Board of Directors, find out more about the role and the nomination and election process by scanning the QR code.

Brighton

Member feedback

Members were enthusiastic about their enjoyment of the events and said how much they’d learned about their membership. These positive encounters show the importance of offering different ways to have your say. You have the chance to interact with the Society in a way that works for you, whether it is by attending a Member Meetup, or engaging at home via our Online Community.

Christopher said: “Chance to get health tips and meet new friends”

benenden.co.uk 35

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Democracy, 1

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Access our services How to use your Benenden Health membership

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YOUR USEFUL CONTACT NUMBERS FROM DAY 1 OF MEMBERSHIP

24/7 GP Helpline

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● You can call our helpline or log in to the Benenden Health App* 24 hours a day, seven days a week to book an appointment for a telephone or video consultation with a GP 0800 414 8247

24/7 Mental Health Helpline

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● If you’re struggling, call our helpline, available 24/7, to book an appointment for support and advice 0800 414 8247

Care Planning and Social Care Advice

Neurodiversity and Disability Advice ● Find out more about accessing advice in relation to any neurodiversity or disability need 0800 414 8100

● Find out more about accessing advice on all aspects of care 0800 414 8100

Service change notification

AFTER 6 MONTHS

You can call our friendly Member Services team on 0800 414 8100 to discuss Diagnostics and Treatment. We just need to ask you a few questions…

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Diagnostic services

CLIENT

● Who have you been referred to?

(Consultant or test type) ● How long is the NHS wait? ● Do you have your referral letter? (from a qualified NHS practitioner)

Treatment services

● What is the CCSD code?** ● How long is the NHS wait? ● Do you have your consultant’s report? **CCSD code – this is your treatment procedure code

You can also access the following services:

1

Physiotherapy

● You can speak to a chartered physiotherapist following your call to Benenden Health 0800 414 8100

Health Support QOI Mental ● Short-term structured support such as counselling or supported self-help to help you manage or overcome a mental health issue 0800 414 8247

Cancer Support

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● If you have cancer, our Cancer Support service offers access to an experienced registered nurse who will provide you with emotional and practical support and advice. This service was previously known as Financial Assistance.

0800 414 8100

With effect from 1st January 2024, your Benenden Health membership will no longer provide access to treatment services for varicose vein procedures.

As our services are provided on a discretionary basis and are subject to the resources we have available, we may from time to time change the list of approved procedures. This is because we want to help as many members as possible while offering an attractive and affordable product.

ALSO

● Benenden Charitable Trust 0800 414 8450 ● Add family and friends to your membership 0800 414 8470 *Appointments via the App are available 8am until 10pm. For appointments outside these hours, please call instead.

Find out more at benenden.co.uk benenden.co.uk 37

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91BEPDEC23120.pgs 13.12.2023 12:46

Contact, 1

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* The 5% discount is applied to the base price only and available to all Benenden Health members who quote MEMBERS when taking out a travel insurance policy. Offer is available to new policies only. Benenden Travel Insurance reserves the right to alter, amend or withdraw A

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Benenden Travel Insurance is offered by Benenden Wellbeing Limited, an insurance intermediary, which is authorised and regulated by the Financial Conduct Authority (Financial Services Register number 593286). Registered in England and Wales (Company no. 8271017). Benenden Wellbeing Limited is a wholly owned subsidiary of The Ben en den Healthcare Society Limited. The Registered Office of both is: Holgate Park Drive, York, YO26 4GG. Benenden Health is a trading name of The Benenden Healthcare Society Limited.

Benenden Travel Insurance is arranged by IES Limited, which is registered in Gibraltar company number 117274. Registered Office: 1st Floor, Portland House, Glacis Road, Gibraltar, GX111AA. IES Limited is licensed and regulated by the Gibraltar Financial Services Commission number FSC25393 and trades into the UK on a freedom of services basis, FCA FRN 824283. Benenden Travel Insurance is administered by AIIClear Insurance Services Limited, registered in England No. 04255112. Registered Office: AIIClear House, 1 Redwing Court, Ashton Road, Romford, RM3 SQQ. Authorised and Regulated by the Financial Conduct Authority firm reference number 311244.

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behealthy Published for the Benenden Healthcare Society by Think.

This magazine is also available in Braille, large print and on audio CD.

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O benenden health

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Benenden Health Holgate Park Drive, York YO26 4GG Telephone 0800 414 8100* benenden.co.uk

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Editor Sarah Notton behealthy@benenden.co.uk Contributing editors Dawn Harper, Matthew Rock Group art director Matthew Ball Designer John Pender Group managing editor Sian Campbell Managing editors Kirsty Fortune, Andrew Littlefield Advertising sales Jamie Dawson jamie.dawson@thinkpublishing. co.uk 020 3771 7208 Executive director John Innes john.innes@thinkpublishing. co.uk Produced for Benenden Health by Think 65 Riding House Street, London W1W 7EH Telephone 020 3771 7200 thinkpublishing.co.uk © Benenden Healthcare Society. Reproduction in whole or part without written permission is strictly prohibited. The views expressed in this magazine are not necessarily those of Benenden Health. All advertising is accepted in good faith and no endorsement should be inferred; neither should the presence of any Benenden Health business’s logo in a promotion (as part of a commercial arrangement with a selected partner) be construed as an endorsement.

Please check any medical or dietary advice with your own doctor. *Please note, calls may be recorded for our mutual security and also for training and quality purposes.

Pharmacists can reduce pressures on GPs I wish to respond to ‘Finding the right cure’ by Dr Max Pemberton in issue 64 STAR LETTER (p40). Pharmacists complete five years of undergraduate training before qualifying with a requirement to register as a health professional with the General Pharmaceutical Council, for which we make annual declarations to assure the public of our fitness to practise.

In NHS Scotland, pharmacists have been prescribing for patients for several years, initially under the Minor Ailment Service which has now evolved into Pharmacy First. Additional training is required for each additional service, e.g. shingles, impetigo etc, with a declaration to the local health board confirming training completed is required to be accredited. Services for patients that have moved to pharmacy over the years include head lice, emergency hormonal contraception, stop smoking services, travel vaccination and more.

★★★

HELPFUL BEREAVEMENT ADVICE

I found your article on bereavement in issue 64 helpful. I was particularly struck with the comments about sharing condolences. Having recently lost my husband of 50 years, I am very familiar with the pain of grief, and have experienced firsthand the hurt of being avoided in the street. While I understand it can be awkward, this is nothing compared to what a grieving person is going through, someone who is already feeling alone and isolated.

So, say something – even “I’m so sorry I don’t know what to say”.

Believe me it will be appreciated.

Rosanna Brighouse Thank you so much for the recent article on bereavement. Everyone deals with bereavement in different ways but the solid advice about still talking about someone and using their name in discussions is so

I agree prescribing for common conditions is not the panacea to all problems in primary care, but it is more accessible to patients and reduces pressure on GPs and Emergency Care.

While it may be true that the answer to the problem is more GPs, this is not a quick fix. Perhaps a focus on how we collectively ensure patients can access services and treatment in a timely manner by an appropriately competent and accessible health professional should be considered (right time, right place).

Andrea Smith BSc MSc FRPharmS

TELL US YOUR STORY Has your Benenden Health membership given you access to diagnostics/treatment/ support that otherwise you would have had a long wait for? We would love to hear from you so we can share your experience with members and non-members. Email us at behealthy@benenden.co.uk

important. Many people worry that this will cause more upset, but I found it very healing that the memories continued when my father died. It was also interesting that Cruse stated that we shouldn’t use euphemisms such as ‘passed’.

Michelle Finnerty MANAGING MIGRAINES

Thank you for the migraines article in issue 64. It has galvanised our daughter into seeking medical help.

My father, his mother and sister suffered in silence for years. As a little girl in the 1950s, I remember my father struggling to work, and my grandmother taking to bed in a darkened room for days. There was no medical help and migraines were not recognised or understood.

Every issue has excellent articles and information; this one was immediately sent to our daughter.

Cheryl Nethersole

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Follow us for more health and wellbeing tips Connect with Benenden Health on Facebook and Instagram

GET IN TOUCH WITH BE HEALTHY These letters were received in response to the autumn/ winter 2023 issue.

Sometimes letters or emails have to be edited to fit on the page. To get in touch about this issue of Be Healthy, please email behealthy@benenden.co.uk or write to us at Be Healthy, Benenden Health, Holgate Park Drive, York YO26 4GG. Our star letter is chosen by the magazine’s editorial team. No cash alternatives are available.

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STAR LETTER The writer of the star letter will receive a £25 M&S voucher.

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Your say, 1

YOUR SAY

Backchat, 1

BACK CHAT VERSION

BY DR MAX PEMBERTON

SUBS ART

Martha’s rule – enshrining the right to request another medical opinion if a patient is rapidly deteriorating – is a valuable step forward argues Max Pemberton ILLUSTRATION: PHIL HACKETT

PRODUCTION CLIENT

Please note: Your Benenden Health membership does not cover second opinions

I

T’S BEEN TWO YEARS SINCE THE TRAGIC death of 13-year-old Martha Mills from sepsis. A coroner found that if Martha had been referred for a critical care bed sooner, she would probably have survived. If the parents’ concerns had been listened to and the opinion of another team sought, things may well have been very different for Martha.

After a tireless campaign by her parents, the Government has now endorsed ‘Martha’s rule’.

This gives patients and their families the legal right in England to a second opinion from senior medics in the same NHS hospital if a patient is deteriorating rapidly and families feel their concerns are being dismissed.

Martha’s rule is due to be introduced to NHS hospitals across England, although the exact details of how it will be implemented are still being discussed. However, in November, England’s patient safety commissioner said that access to a medic’s opinion must operate 24/7

‘If you’re a doctor who thinks you never make a mistake … you’re probably not a very good doctor’

and that the availability of the service should be clearly advertised in hospitals.

I fully support Martha’s rule. While it may be relatively straightforward to get a second opinion in an NHS outpatient setting, it’s not the same if you’re an inpatient or things are urgent. The doctor’s governing body, the GMC, already makes it clear that doctors must respect the right for patients to seek a second opinion.

Patients need to feel listened to. Martha’s parents talked about feeling ‘managed’ by medical teams despite what their instincts were telling them. If you’re a doctor who thinks you never make a mistake, or there’s not an alternative approach to at least consider, then you’re probably not a very good doctor.

While there are some universally accepted treatments, procedures and protocols in medicine, often it can come down to a judgement call and experience. There’s much more nuance in being a doctor than people might realise – it reflects the reality that we are all individuals and what works for one person might not work for someone else.

When things are urgent, though, it’s often been difficult for parents or families to escalate things and get a second opinion when they are worried their concerns aren’t being listened to.

There’s often just one team covering urgent care so getting a second opinion isn’t easy or straightforward, especially if there is a rapid deterioration. Martha’s rule aims to ensure there is always someone on hand to review the plan and critically appraise the care being proposed.

It will no longer be at the discretion of the team to seek another opinion – the patient or family can trigger it automatically if they are worried.

Of course, a second opinion is not always necessary – most situations are relatively clear-cut, the doctor can present the different options and together they and the patient can come to a decision. But there are undoubtedly times when a different view can make all the difference – even the difference between life and death. For this reason, Martha’s rule is a step in the right direction to ensure that patients get the right diagnosis and treatment.

OPINIONS ARE WRITER’S OWN AND DO NOT NECESSARILY REFLECT THOSE OF BENENDEN HEALTH

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The importance of listening to patients

40 Be Healthy Spring 2024

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91BEPDEC23122.pgs 13.12.2023 17:31

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Benenden Health Cash Plan is offered by Benenden Wellbeing Limited, an insurance intermediary, which is authorised and regulated by the Financial Conduct Authority (Financial Services Register number 593286). Registered in England and Wales (company no. 8271017). Benenden Wellbeing Limited is a wholly owned subsidiary of The Ben en den Healthcare Society Limited. The Registered Office of both: Holgate Park Drive, York, YO26 4GG. Benenden Health is a trading name of The Benenden Healthcare Society Limited.

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