WINTER 2018
HEALTH & HAPPINESS 4 YOU
How to banish dry skin
Myths about flu Understanding depression Mind Diet for healthy brain
Read books to live longer Prostate cancer March for Men
Health & Happiness 4 You: Serving the community for the last seven years
Flu: Catch it, Bin it, Kill it Thousands of people have been hospitalised due to the outbreak of flu this winter. According to Public Health England, this is the worst flu outbreak since 2010-11. It is mainly affecting children and the elderly. The flu death toll in the UK has now reached 231. Though the latest statistics show the killer outbreak is now 'stabilising'. Some 193 deaths have been recorded in England, 26 are known to have died in Scotland and 12 in Northern Ireland. No precise data exists for Wales. The government has launched an advertising campaign called ‘Catch it, Bin it, Kill it’. Here are seven ways to keep flu away. 1 - Germs spread easily. Always carry tissues and cover your nose and mouth with these tissues when you cough and sneeze. 2 - Germs can live up to several hours on tissues. Dispose of your tissues as soon as possible. 3 - Your hands can transfer germs to every surface that you touch. 4 - Wash your hands with soapy water as soon as you can. 5 - Avoid touching your face. 6 - Eat your fruits and veggies and take lots of fluids. Dehydration makes you more vulnerable. 7 - Stop smoking. 8 Stay home if you are sick.
Vijay Rana Editor Health & Happiness 4 You
CONTENTS WINTER 2018, ISSUE 26 5. Read books and live longer 7. How many calories should I have? 8. 4,000 steps a day for healthy brain 9. Stand up to lose weight 10. Half of our food is now Ultra-processed 12. Mind Diet could slow mental decline 13. How to banish dry skin? 14. Using mind to control pain 15. Myths about flu 16. Only two 100 calorie snacks for kids 18. Prostate cancer; March of Men 20. What is depression? 21. Yoga can relieve anxiety and depression
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READ BOOKS AND LIVE LONGER
Book reading increased survival by up to 23 percent According to a new study, reading books could extend lifespan by up to 2 years, and the more often you read, the better. Adults who read books for as little as 30 minutes daily may live for up to 2 years longer. Study co-author Becca R. Levy, a professor of epidemiology at Yale University School of Public Health, and colleagues publish their findings in the journal Social Science & Medicine. Despite growing popularity of the Kindle and other ereaders, sales of printed books are on the rise. Last year, there were 571 million units sold in the United States, compared with 559 million in 2014. However, reading books is not just a popular pastime; numerous studies have hailed its benefits for health. A recent study reported by Medical News Today, for example, found that reading fictional books may encourage empathy. Now, Levy and colleagues claim the health benefits of reading books may reach even further, after finding it could help us live longer. To reach their findings, the team analysed the data of 3,635 men and women who were part of the Health and Retirement Study - a nationally representative sample of American adults aged 50 and older. At study baseline, all participants self-reported their reading habits. Subjects were followed-up for an average of 12 years, and their
survival was monitored during this time. Compared with adults who did not read books, those who read books for up to 3 ½ hours each week were 17 percent less likely to die over the 12-year follow-up, while those who read for more than 3 ½ hours weekly were 23 percent less likely to die. Overall, adults who read books survived almost two years longer over the 12-year follow-up than non-book readers. Book reading was found to be most common among females, individuals who were college-educated, and those with a higher income, the authors report. Adults who reported reading magazines and newspapers also showed increased survival over non-readers, though the effect was much less than with book reading. The study results remained after accounting for subjects' sex, age, wealth, education, self-reported health, co-morbidities - the presence of two or more health conditions at the same time - and marital status. The research did not pinpoint the mechanisms by which book reading may increase survival, but Levy and colleagues speculate that it may be down to its cognitive benefits; one study published in 2013 found that reading boosts brain cell connectivity. 5 HEALTH & HAPPINESS 4 YOU
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I should have Start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations. First, multiply your current weight by 15 — that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active gardening). Let's say you are a woman who is 5 feet, 4 inches tall and weighs 155 pounds, and you need to lose about 15 pounds to put you in a healthy weight range. If you multiply 155 by 15, you will get 2,325, which is the number of calories per day that you need in order to maintain your current weight (weightmaintenance calories). To lose weight, you will need to get below that total. For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the
supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients. How can you meet your daily calorie target? One approach is to add up the number of calories per serving of all the foods that you eat and then plan your menus accordingly. You can buy books that list calories per serving for many foods. Also, the nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information. If you hate counting calories, a different approach is to restrict how much and how often you eat, and to eat meals that are low in calories. Dietary guidelines issued by the American Heart Association stress common sense in choosing your foods rather than focusing strictly on numbers, such as total calories or calories from fat. Whichever method you choose, research shows that a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach. The same applies after you have lost weight and wanted to keep it off. Sticking with an eating schedule increases your chance of maintaining your new weight. Source: www.health.harvard.edu
Don't snack late at night If you find yourself snacking at night before bed, it may be because you're bored or anxious — not truly hungry — and eating makes you feel better. Try eating a healthy dinner a bit later in the evening. If your stomach is truly growling before bed, try a protein-based snack like a hard-boiled egg or a slice of cheese. A few spoonfuls of yogurt or some fruit is another good option.
To keep your brain in top shape
Walk 4,000 steps a day
As we grow older, memory problems can begin to set in. These could be a natural part of ageing and a minor annoyance, but in some cases, the issues may indicate mild cognitive impairment and could even develop into dementia. These memory problems may be, distressing and can affect an individual's quality of life. New research from the Semel Institute for Neuroscience and Human Behaviour at the University of California, Los Angeles suggests that there is a relatively easy way of keeping your brain in top shape as you grow older: take a moderately long walk every day. This could boost your attention, the efficiency with which you process information, and other cognitive skills, say first study author Prabha Siddarth and colleagues. The research findings were recently published the Journal of Alzheimer's Disease.
Cortical thickness to assess cognitive health Siddarth and team initially recruited 29 adults aged 60 and over, of which 26 completed the study over a 2-year period. The participants were split into two distinct groups: a low physical activity group, comprising people who walked 4,000 or fewer steps each day and a high physical activity group, made up of people who walked more than 4,000 steps per day. All the participants reported a degree of memory complaints at baseline, but none of them had a dementia diagnosis. In order to explore the potential effect of physical activity on cognitive ability, the researchers
used MRI to determine the volume and thickness of the hippocampus, which is a brain region associated with memory formation and storage. Previous research suggested that the size and volume of this brain region can tell us something about cognitive health. For instance, a higher hippocampal volume has been shown to indicate more effective memory consolidation.
Walk more every day for a resilient brain In addition to the MRI scans, the participants also underwent a set of neuropsychological tests, to consolidate the assessment of their cognitive capacity. It was found that those in the high physical activity group — who walked more than 4,000 steps (approximately 3 kilometers) each day — had thicker hippocampi, as well as thicker associated brain regions when compared with those falling under the low physical activity category. The highly active group was also found to have better attention, speedier information processing abilities, and more efficient executive function, which includes working memory. Working memory is the resource that we tap into on a daily basis when we need to make spontaneous decisions. However, Siddarth and colleagues reported no significant differences between the high activity and low activity groups when it came to memory recall. 8 HEALTH & HAPPINESS 4 YOU
Stand up if you want to lose your weight
A 65 kg person would lose 10 kg in four years by standing instead of sitting for six hours a day A new study published today in the European Journal of Preventive Cardiology1 found that standing instead of sitting for six hours a day could prevent weight gain and help people actually to lose weight. Prolonged sitting has been linked to the obesity epidemic, cardiovascular disease, and diabetes. Europeans sit for up to seven hours a day, and even physically active people may spend most of the day in a chair. This paper examined whether standing burns more calories than sitting. The researchers analysed results from a total of 46 studies with 1,184 participants in all. Participants, on average, were 33 years old, 60% were men, and the average body mass index and weight were 24 kg/m2 and 65 kg, respectively. The researchers found that standing burned 0.15 kcal per minute more than sitting. By substituting standing for sitting for six hours a day, a 65 kg person would expend an extra 54 kcal a day. Assuming no increase in food intake, that would equate to 2.5 kg in one year and 10 kg in four years. Senior author Professor Francisco Lopez-Jimenez, Chief of Preventive Cardiology at the Mayo Clinic in Rochester, US, said: “Standing not only burns more calories, the additional muscle activity is linked to lower rates of heart attacks, strokes, and diabetes, so the benefits of standing could go beyond weight control.”
The gap in energy expenditure between standing and sitting could be even greater than the study found. Participants were standing still, while in reality, people make small movements while standing. “Our results might be an underestimate because when people stand, they tend to make spontaneous movements like shifting weight or swaying from one foot to another, taking small steps forward and back. People may even be more likely to walk to the filing cabinet or trash bin,” said Professor Lopez-Jimenez. The authors concluded that replacing standing for sitting could be yet another behaviour change to help reduce the risk of long-term weight gain. They suggest more research is needed to see whether such a strategy is effective and practical. Data is also needed, they say, on the long-term health implications of standing for extended periods. Professor Lopez-Jimenez said: “It is important to avoid sitting for hours at a time. Standing is a very good first step – no pun intended – to avoid this mindset of sitting interminably without moving. Who knows, it may also prompt some people to do a little more and take up some mild physical activity, which would be even more beneficial.” 10 HEALTH & HAPPINESS 4 YOU
Half of our food is now ‘Ultra-processed’ According to an exclusive report published in the Guardian newspaper, half of all the food bought by families in the UK is now “ultra-processed”, made in a factory with industrial ingredients and additives invented by food technologists and bearing little resemblance to the fruit, vegetables, meat or fish used to cook a home meal. The Guardian health editor Sarah Boseley writes research by global nutrition experts reveals the scale of our food evolution, from farm-fresh to factorymanufactured. “Real food” has been replaced by salty snacks and sugary cereals, industrially-made bread and desserts, ready-meals and reconstituted meats alongside sweetened soft drinks. The study of 19 European countries was published in January 2018 in a special issue of the journal Public Health Nutrition. It shows that UK families buy more ultra-processed food than any others in Europe, amounting to 50.7% of the diet. Germany comes second, on 46.2% and then Ireland on 45.9%. While the figures are not directly comparable, extracted from national surveys carried out differently and from different years, the trend is clear. The UK data they analysed came from the Living Costs and Food Survey 2008, the latest available. Professor Carlos Monteiro from the University of Sao Paulo in Brazil, who led the research team, told the Guardian,
“Ultra-processed foods may look attractive and are designed with sweet or salty tastes that make us want more. However, there is nothing nutritious about them, Monteiro said. “Take breakfast cereals. If you take Froot Loops, for instance, more than 50% is sugar,” he told the Guardian. “[But] there is no fruit ...Ultra-processed foods are essentially new creations of the food industry with very low-cost ingredients in a very attractive product.”
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Mind Diet: It keeps the brain younger and slows mental decline 10 foods for Mind Diet
The MIND diet was developed specifically to help improve brain function and reduce dementia and is a combination of the Mediterranean diet and the blood pressure-lowering DASH diet. Both of these diets have previously shown positive effects on cognitive decline. The researchers wanted to see if they could narrow down which elements were the most important. An earlier study of the MIND diet found participants who stuck rigorously to the diet were 52% less likely to be diagnosed with Alzheimer's disease. The MIND diet involves eating "brain-healthy" foods, with particular emphasis on eating berries, such as blueberries, and green leafy vegetables, like spinach.
Mind diet advises against these five unhealthy foods Red meats, butter and stick margarine, cheese, pastries and sweets, fried or fast food. Some 960 participants, with an average age of over 80, without dementia completed food questionnaires and brain function tests each year for an average of five years. The study found those who stuck closely to the MIND diet had brains about eight years younger than those in the study who didn't. Dr Clare Walton, of the Alzheimer's Society, told the Mail Online: "Previous research suggests that the MIND diet can reduce the risk of developing dementia, and now we see it could also slow down the cognitive decline normally seen with age. It's important that people realise there are several steps you can take to reduce your risk of dementia, in addition to a healthy balanced diet, including being physically and mentally active and not smoking."
Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens and salads. All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once a day. It is best to choose non-starchy vegetables because they have a lot of nutrients with a low number of calories. Berries: Eat berries at least twice a week. Although the published research only includes strawberries, you should also consume other berries like blueberries, raspberries and blackberries for their antioxidant benefits. Nuts: Try to get five servings of nuts or more each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients. Olive oil: Use olive oil as your main cooking oil. Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, wholewheat pasta and 100% whole-wheat bread. Fish: Eat fish at least once a week. It is best to choose fatty fish like salmon, sardines, trout, tuna and mackerel for their high amounts of omega-3 fatty acids. Beans: Include beans in at least four meals every week. This includes all beans, lentils and soybeans. Poultry: Try to eat chicken or turkey at least twice a week. Note that fried chicken is not encouraged on the MIND diet. Wine: Aim for no more than one glass daily. Both red and white wine may benefit the brain. However, much research has focused on the red wine compound resveratrol, which may help protect against Alzheimer’s disease.
How to banish dry skin Dry skin occurs when skin doesn't retain sufficient moisture. This can happen as a result of frequent bathing, use of harsh soaps, ageing, and certain medical conditions. And for those in colder climates, it can stem from cold, dry winter air. During winter months in the Northern Hemisphere, you may suffer from red, rough, raw, and itchy skin. This is because cold winter air means low humidity, both outdoors and indoors. The water content of the epidermis (the outermost layer of skin) tends to reflect the level of humidity around it. Fortunately, there are many simple and inexpensive things you can do to relieve dry winter skin, also known as winter itch or winter 1. xerosis.
3. Minimize your use of soaps; if necessary, choose moisturising Keeping moisture in the skin preparations such as Dove, Olay, and5. In general, the thicker and greasier Basis, or consider soap-free a moisturiser, the more effective it cleansers like Cetaphil, Oilatum-AD, will be. Some of the most effective 6. (and least expensive) are petroleum and Aquanil. Steer clear of deodorant jelly and moisturising oils (such as soaps, perfumed soaps, and alcohol mineral oil). Because they contain no products, which can strip away water, they're best used while the natural oils. 4. To avoid damaging the skin, skin is still damp from bathing, to2. stay away from bath sponges, scrub seal in the moisture. Other brushes, and washcloths. If you don't moisturisers contain water as well as want to give them up altogether, be oil, in varying proportions. These are less greasy and may be more sure to use a light touch. For the cosmetically appealing than same reason, pat or blot (don't rub) petroleum jelly or oils. the skin when towelling dry. Here are some ways to combat dry3. 5. Apply moisturiser immediately skin that are effective if practised after bathing or washing your hands. consistently: This helps plug the spaces between 1. Use a humidifier in the winter. your skin cells and seal in moisture Set it to around 60%, a level that while your skin is still damp. should be sufficient to replenish the4. 6. To reduce the greasy feel of top layer of the skin. petroleum jelly and thick creams, rub 2. Limit yourself to one 5- to 10- a small amount into your hands and minute bath or shower daily. If you then rub it over the affected areas bathe more than that, you may strip until neither your hands nor the away much of the skin's oily layer affected areas feel greasy. and cause it to lose moisture. Use 7. Never, ever scratch. Most of the lukewarm rather than hot water, time, a moisturiser can control the which can wash away natural oils.
itch. You can also use a cold pack or compress to relieve itchy spots. 8. Use fragrance-free laundry detergents and avoid fabric softeners. 9. Avoid wearing wool and other fabrics that can irritate the skin. Dry skin is usually not a serious health problem, but it can produce serious complications, such as chronic eczema (red patches) or bleeding from fissures that have become deep enough to disrupt capillaries in the dermis. Another possible complication is a secondary bacterial infection (redness, swelling, and pus), which may require antibiotics. (Rarely, dry skin is associated with allergy.) Consult your clinician if you notice any of these symptoms or if measures you take at home provide no relief. For severely dry skin, your clinician may prescribe a cream containing lactic acid, urea, or corticosteroids. Always use sunscreen — even in the winter — to protect your skin.
Love your partner and avoid heart attack A negative relationship with your partner can be bad for your heart, literally. According to a study by epidemiologists at University College London, relationship problems can up your risk of having a heart attack by 34%.
Using mind to control pain Drugs are very good at getting rid of pain, but they often have unpleasant, and even serious, side effects when used for a long time. If you have a backache, fibro myalgia, arthritis, or other chronic pain that interferes with your daily life, you may be looking for a way to relieve discomfort that doesn't involve drugs. Some age-old techniques— including meditation and yoga—as well as newer variations may help reduce your need for pain medication. Research suggests that because pain involves both the mind and the body, mind-body therapies may have the capacity to alleviate pain by changing the way you perceive it. How you feel pain is influenced by your genetic makeup, emotions, personality, and lifestyle. It's also influenced by past experience. If you've been in pain for a while, your brain may have rewired itself to perceive pain signals even after the signals aren't being sent anymore. The Benson-Henry Institute for Mind-Body Medicine at Harvard-affiliated Massachusetts General Hospital specialises in helping people learn techniques to alleviate stress, anxiety, and pain. Dr Ellen Slawsby, an assistant clinical professor of psychiatry at Harvard Medical School, suggests learning several techniques so that you can settle on the ones that work best for you. "I tend to think of these techniques as similar to flavours in an ice cream store. Depending on your mood, you might want a different flavour of ice cream—or a different technique," Dr Slawsby says. "Practicing a combination of mindbody skills increases the effectiveness of pain relief." The following techniques can help you take your mind off the pain and may help to override established pain signals. 1. Deep breathing. It's central to all the techniques, so deep breathing is the one to learn first. Inhale deeply, hold for a few seconds, and exhale. To help you focus, you can use a word or phrase to guide you. For example, you may want to breathe in "peace" and breathe out "tension." There are also several apps for smartphones
and tablets that use sound and images to help you maintain breathing rhythms. 2. Eliciting the relaxation response. An antidote to the stress response, which pumps up heart rate and puts the body's systems on high alert, the relaxation response turns down your body's reactions. After closing your eyes and relaxing all your muscles, concentrate on deep breathing. When thoughts breakthrough, say "refresh," and return to the breathing repetition. Continue doing this for 10 to 20 minutes. Afterward, sit quietly for a minute or two while your thoughts return. Then open your eyes and sit quietly for another minute. 3. Meditation with guided imagery. Begin deep breathing, paying attention to each breath. Then listen to calming music or imagine being in a restful environment. If you find your mind wandering, say "refresh," and call the image back into focus. 4. Mindfulness. Pick any activity you enjoy—reading poetry, walking in nature, gardening, or cooking—and become fully immersed in it. Notice every detail of what you are doing and how your senses and emotions are responding. Practice bringing mindfulness to all aspects of your life. 5. Yoga and tai chi. These mind-body exercises incorporate breath control, meditation, and movements to stretch and strengthen muscles. Videos and apps can help you get started. If you enroll in a yoga or tai chi class at a gym or health club, your health insurance may subsidize the cost. 6. Positive thinking. "When we're ill, we often tend to become fixated on what we aren't able to do. Retraining your focus on what you can do instead of what you can't will give you a more accurate view of yourself and the world at large," says Dr Slawsby. She advises keeping a journal in which you list all the things you are thankful for each day. "We may have limitations, but that doesn't mean we aren't still whole human beings." 14 HEALTH & HAPPINESS 4 YOU
Myths about flu Flu is just like having a heavy cold A bad bout of flu is much worse than a heavy cold. Flu symptoms come on suddenly and sometimes severely. They include fever, chills, headaches and aching muscles, as well as a cough and sore throat. You're likely to spend two or three days in bed. If you get complications caused by flu, you could become seriously ill and have to go to hospital.
The flu vaccine gives you flu No, it doesn't. The injected flu vaccine given to adults contains inactivated flu viruses, so it cannot give you flu. Your arm may feel a bit sore where you were injected, and some people get a slight temperature and aching muscles for a couple of days afterwards. Other reactions are very rare. The children's nasal spray flu vaccine contains live but weakened flu viruses that will not give your child flu.
virus. This is because the virus is expected to be circulating this year.
Flu can be treated with antibiotics
Children can't have the flu vaccine
No, it can't. Flu is caused by viruses – antibiotics only work against bacteria. You may be prescribed antiviral medicines to treat your flu. Antivirals do not cure flu, but they can make you less infectious to others and reduce the length of time you may be ill. To be effective, antivirals have to be given within a day or two of your symptoms appearing. A bacterial infection may occur as a result of having the flu, in which case you may be given antibiotics.
I'm pregnant, so I shouldn't have the flu jab because it will affect my baby You should have the vaccine no matter what stage of pregnancy you're in. If you're pregnant, you could get very ill if you get flu, which could also be bad for your baby. Having the jab can also protect your baby against flu after they're born and during the early months of life.
Yes, they can! The nasal spray flu vaccine is recommended on the NHS for all healthy two- and threeyear-olds – plus children in reception class, and school years one, two, three and four. In addition, children "at risk" of serious illness if they catch flu are eligible for a flu vaccine on the NHS. This includes children with a pre-existing illness, such as a respiratory or neurological condition, and children who are having a treatment that weakens their immune system, such as chemotherapy.
If I missed having the flu jab in October, it's too late to have it later in the year No, it's not too late. It's better to have the flu vaccine as soon as it becomes available, usually in October, but it's always worth getting vaccinated after this, even if there have already been outbreaks of flu.
The flu jab won't protect me against swine Vitamin C can prevent flu No, it can't. Many people think that taking daily vitamin flu C supplements will stop them getting flu, but there's no Yes, it will. This year's flu vaccine protects against three different flu viruses, including the H1N1 swine flu
evidence to prove this.
The number of Vegans in the UK has risen more than four fold over the past 10 years, according to new statistics. According to the Vegan Society, more than half of British adults now ‘adopt vegan buying behaviour’ and there was a 185% increase in the number of vegan products launched in the UK between 2012 and 2016.
100 calories snacks, two a day max Public Health England (PHE) is helping parents take control of their children’s snacking by launching the first Change4Life campaign promoting healthier snacks. This is because half of the children’s sugar intake, currently around 7 sugar cubes a day, comes from unhealthy snacks and sugary drinks, leading to obesity and dental decay. Each year children are consuming almost 400 biscuits; more than 120 cakes, buns and pastries; around 100 portions of sweets; nearly 70 of both chocolate bars and ice creams; washed down with over 150 juice drink pouches and cans of fizzy drink. On average, children are consuming at least 3 unhealthy snacks and sugary drinks a day, with around a third consuming 4 or more. The overall result is that children consume 3 times more sugar than is recommended. The new Change4Life campaign encourages parents to look for ‘100 calorie snacks, two a day max’ to help them purchase healthier snacks than the ones they currently buy. Selected supermarkets are supporting the campaign. As part of their wider work promoting good health, Tesco will help parents – instore and online - choose affordable, healthier snacks that are 100 calories or less. Co-op will also provide tasty and healthy snacking products, making it easier for customers to make healthier choices on the go. Parents can also get money-off vouchers from Change4Life to help them try healthier snack options, including malt loaf, lower-sugar fromage frais, and drinks with no added sugar. Many of the unhealthy snacks children consume regularly are high in sugar and also typically high in calories, for example: • an ice-cream contains around 175 calories • a pack of crisps contains around 190 calories • a chocolate bar contains around 200 calories • a pastry contains around 270 calories
The ‘100 calorie snacks, two a day max’ tip applies to all snacks apart from fruit and vegetables, as children should also be encouraged to eat a variety of these to achieve their 5 A Day. Dr Alison Tedstone, Chief Nutritionist at Public Health England, said, “The true extent of children’s snacking habits is greater than the odd biscuit or chocolate bar. Children are having unhealthy snacks throughout the day and parents have told us they’re concerned. To make it easier for busy families, we’ve developed a simple rule of thumb to help them move towards healthier snacking – look for 100 calories snacks, two a day max.” Justine Roberts, CEO and founder of Mumsnet, said. “The volume of sugar kids are getting from snacks, and sugary drinks alone is pretty mind-blowing, and it can often be difficult to distinguish which snacks are healthy and which aren’t. This rule of thumb from Change4Life will help parents make healthier choices, which can only be a good thing.” PHE’s improved Change4Life ‘Food Scanner’ app also shows parents how many calories, sugar, salt and saturated fat is in their food to help make healthier choices easier. With a third of children leaving primary school overweight or obese, tackling obesity requires wider action and is not just limited to individual efforts from parents. PHE is working with the food industry to cut 20% of sugar from the products children consume most by 2020, with work to reduce calories due to start in 2018. Ravneet Sawhney is the Director/Proprietor of Modern Day Nursery with Branches in Chiswick and Hounslow. For more information visit: www.moderndaynursery.com
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Homeopathy: Allergies & Food Intolerance Are you reacting to the food you eat? Feel bloated after eating certain foods? Headaches for no apparent reason? Tired at certain times of the day? Or Do you Suffer from Food, Domestic or Seasonal Allergies? These may be all symptoms of food intolerance or allergy. More that 40% of the population suffer from some form of Allergy, be it environmental or food related, or intolerance to one or more foods. ALLERGY: MECHANISM & MANIFESTATIONS
An Allergy is an immediate reaction to ordinarily harmless substances or allergens. Whenever we are exposed or our body is irritated by any external agent or so-called allergen, our body becomes vulnerable and reacts to get rid of it. Externally, it is reflected in the form of obvious symptoms like sneezing, itching, swelling, pain, redness etc. However, these symptoms are the resultant effect of a cascade of reactions taking place within our body. This happens because our body’s defence mechanism becomes ready to fight with the allergen and throw it out of the body. The mechanism initiates by the activation of IgE antibodies resulting in the release of chemical mediators like Histamine which induces inflammation. This reaction results into various symptoms of allergy depending upon the part of the body affected. CAUSES
Nature has given us tremendous capacity to live in good health. However, as we keep deviating from Nature's laws and as we are constantly exposed to various allergens, the body's defence mechanisms keep getting weaker day by day. This often predisposes our body to
disease and it tends to acquire various physical or mental complications. FOOD INTOLERANCE
On the other hand, intolerance may be a delayed response to certain foods due to difficulty in digesting them. It can cause great discomfort and symptoms like Bloating, pain or discomfort, flatulence, diarrhoea or constipation, skin irritation or rashes, headaches, etc. Intolerance is not life threatening unlike allergies but can interfere with the quality of your life.
Is there any treatment For Allergies & Food Intolerance? YES – Don’t suffer in vain. Now help is available for long-lasting relief at the Homeopathic and Allergy Clinic: A. Test for Allergies & Food Intolerances B. Homoeopathic Treatments Increase your body’s resistance, develop and improve Immunity. C. Have lifestyle & Dietary Advice for an Elimination trial. D. An assessment to rule out other health conditions which may be causing these symptoms.
Prostate cancer now a bigger killer than breast cancer
New figures – released by us today – reveal that 11,819 men now die from prostate cancer every year in the UK, compared to 11,442 women dying from breast cancer. It means the male-only disease is now the third most common cancer to die from, after lung and bowel cancer. Since 1999, the number of women dying from breast cancer has been steadily decreasing, while prostate cancer deaths are still on the rise. During that time, breast cancer has benefitted from a screening programme, significant investments in research and more than double the number of published studies compared to ones for prostate cancer. Despite the alarming figures, the prospects for men with prostate cancer are actually better than ever, with men diagnosed today two-and-a-half times more likely to live for ten years or more than if they were diagnosed in 1990. Yet due mainly to an increasing and ageing population, the number of men dying from the disease is growing. Angela Culhane, the chief executive of Prostate Cancer UK, says: "It’s incredibly encouraging to see the tremendous progress that has been made in breast cancer over recent years. But with half the investment and half the research, it’s not surprising that progress in prostate cancer is lagging behind. "The good news is that many of these developments could be applied to prostate cancer and we’re confident that with the right funding, we can dramatically reduce deaths within the next decade." Prostate Cancer UK plans to create an accurate test fit
for use as part of a nationwide prostate cancer screening programme. They are also supporting the development of new treatments for advanced prostate cancer. But to achieve these aims, they need to increase investment in research. Prostate Cancer UK aims to fund around £120 million of research over the next eight years to reverse the trend and achieve the 10-year goal to halve the number of expected prostate cancer deaths by 2026. And they are asking the public to help raise the vital funds needed by signing up for March for Men walks this summer. Now in its second year, our March for Men events have grown to include a further four organised walks in June in Bristol, Liverpool, Manchester and Nottingham, in addition to ones in Glasgow, Leeds, and London. Each walk will take place in a beautiful local park with the option to walk two, five or 10 kilometres, and participants will be encouraged to fundraise through sponsorship in their own bid to help beat prostate cancer. Professional dancer and Celebrity Big Brother housemate, Wayne Sleep, was diagnosed and treated for prostate cancer in 2015 and will be leading the London March for Men for the second year running. "I was one of the lucky ones," says Wayne. "Thankfully my prostate cancer was detected early and I received treatment before it spread elsewhere. But thousands of other men are not so lucky, and every year prostate cancer continues to claim the lives of nearly 12,000 fathers, brothers, partners, and friends. This must stop."
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What is depression? Depression is a low mood that lasts for a long time and Are there different types of depression? affects your everyday life. In its mildest form, depression If you are given a diagnosis of depression, you might be can mean just being in low spirits. It doesn’t stop you told that you have mild, moderate or severe depression. leading your normal life but makes everything harder to This describes what sort of impact your symptoms are do and seem less having on you currently, and worthwhile. At its most Exercise can beat depression what sort of treatment you're severe, in exceptionally Exercising can boost your mood and selflikely to be offered. You few cases, depression can esteem. Being active could help treat your might move between different be life-threatening depression by releasing feel-good brain mild, moderate and severe because it can make you chemicals and improving self-esteem. “Even a depression during one episode feel suicidal or simply little exercise can give us a sense of of depression or across give up the will to live. achievement, which might boost our mood,” says different episodes. “It feels like I'm stuck Dr Jim Bolton, Chair of Liaison Psychiatry at the There are also some specific under a huge grey-black Royal College of Psychiatrists. types of depression: cloud. It's dark and Ask your GP about exercise programmes isolating, smothering me available on prescription. There may be local Seasonal affective disorder at every opportunity.” exercise programmes available for free. (SAD) – depression that When does low usually (but not always) occurs in the winter. SAD Association provides mood become depression? information and advice. We all have times when our mood is low, and we’re Dysthymia – continuous mild depression that lasts for feeling sad or miserable about life. Usually, these two years or more. Also called persistent depressive feelings pass in due course. But if the feelings are disorder or chronic depression. interfering with your life and don't go away after a couple Prenatal depression – sometimes also called antenatal of weeks, or if they come back over and over again for a depression, it occurs during pregnancy. few days at a time, it could be a sign that you're Postnatal depression (PND) – occurs in the weeks and experiencing depression. “It starts as sadness then I feel months after becoming a parent. Postnatal depression is myself shutting down, becoming less capable of coping. usually diagnosed in women, but it can affect men, too. Eventually, I just feel numb and empty.” 20 HEALTH & HAPPINESS 4 YOU
Harvard Mental Health Letter
Yoga relieves anxiety and depression Since the 1970s, meditation and other stress-reduction techniques have been studied as possible treatments for depression and anxiety. One such practice, yoga, has received less attention in the medical literature, though it has become increasingly popular in recent decades. One national survey estimated, for example, that about 7.5% of U.S. adults had tried yoga at least once, and that nearly 4% practised yoga in the previous year. Yoga classes can vary from gentle and accommodating to strenuous and challenging; the choice of style tends to be based on physical ability and personal preference. Hatha yoga, the most common type of yoga practised in the United States, combines three elements: physical poses, called asanas; controlled breathing practised in conjunction with asanas; and a short period of deep relaxation or meditation. Available reviews of a wide range of yoga practices suggest they can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and depression. In this respect, yoga functions like other selfsoothing techniques, such as meditation, relaxation, exercise, or even socialising with friends.
By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body's ability to respond to stress more flexibly. Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. In particular, elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option. But for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to manage symptoms better. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, highyield approach to improving overall health. For more advice about reducing anxiety, visit our online Stress Resource Center at www.health.harvard.edu/stress
TV in bedroom 'risk factor' for child obesity Children who have TVs in their bedrooms are more likely to be overweight than those who do not, a study by University College London scientists suggests. For girls in particular, they found the longer spent watching TV, the more likely children were to put on weight. Researchers say there is now an urgent need to see if similar patterns exist with laptops and mobile phones.Experts said high levels of screen time exposed children to a damaging combination of risks to health.
Researchers are calling for strategies designed to prevent childhood obesity to do more to tackle this issue. Writing in the journal, they say: "While our screens have become Published in the International Journal of Obesity, the flatter, our children have become fatter." study analysed data from more than 12,000 young Prof Nick Finer, consultant endocrinologist and children in the UK. Scientists found more than half the bariatric physician at University College London, said the children had TVs in their bedrooms at the age of seven. Parents were also asked to rate how many hours a day study was "powerful" although it couldn't prove that a bedroom TV directly caused weight gain. children spent watching TV. Later, when the children But he added: "It is hard not to think that parents were 11, researchers plotted their body mass index (a ratio concerned about their child's risk of becoming overweight of height and weight) and looked at the percentage of might appropriately consider not putting a TV in their body fat. young children's bedrooms." Girls who had TVs in their bedrooms at the age of seven were 30% more likely to be overweight when they Poor eating habits were 11, compared to children who did not have TVs in Prof Russell Viner, from the Royal College of their bedrooms. For boys, the risk was increased by about Paediatrics and Child Health (RCPCH) said the findings 20%. should be taken seriously. "With a third of 11-year-old Researcher Dr Anja Heilmann, said: "Our study shows children in England overweight and almost one in five there is a clear link between having a TV in the bedroom obese, urgently tackling the childhood obesity epidemic is as a young child and being overweight a few years later." absolutely vital. "We know that high levels of screen time expose Less sleep children to increased risks of being overweight on a Researchers say they cannot be sure why the link number of fronts, creating a damaging combination of a between TVs and being overweight exists, but suggest it may be down to children getting less sleep when watching more sedentary lifestyle, increased exposure to junk food TV in their bedrooms or snacking in front of their screens. advertising, disruption to sleep and poorer ability to regulate eating habits when watching TV." And they hypothesise that the stronger link between the Prof Viner said the study supported their call for a ban hours girls spend watching TV and being overweight on junk food advertising on TV before the 21:00 could be influenced by girls being less likely to be watershed. physically active than boys at this age. Researchers 22 HEALTH & HAPPINESS 4 YOU wonder if mobile phone use is also linked to obesity
'Watch and weight'
