What’s On

Wednesdays 1, 8, 15, 22 & 29 September: Zoom Portraiture @ Dulwich Art Group & School

2pm - 5pm. This is now a hybrid session with 15 artists allowed into the studio and also cameras for artists attending through Zoom. Paint a clothed model with a focus on the portrait over two three-hour sessions. We give you a wide view and a closer portrait view so you can work out the framing for yourself. The model will at times be engaged in conversation in order to bring some animation to the face.

www.dulwichartgroup.co.uk

Thursdays 2, 9, 16, 23 & 30 September: Dulwich Folk Dance Club (Country Dancing)

Yes! We’re back. Ready to celebrate our double vaccinations and the joy of life. Come join us and make new friends. 8–10 pm at St Barnabas Parish Hall, Gilkes Place, Dulwich Village SE21 7BT. We are in unprecedented times, of course, so we shall be taking precautions against spreading covid-19 and ask all to be sensible and follow governmental and health gurus’ advice. You may even take a lateral flow (Rapid Antigen) test available free from the pharmacist. Many of us will be, to ensure others’ safety. We start our season off on 2nd with a great caller, Philip Barber, who will teach us each dance. Please join us. No partner or experience necessary: We guide you through the dances. Just come along and make new friends. Feel free to bring your own refreshments. £5 (£4 members). • 02 Caller- Philip Barber • 09 Caller- Sue Hastings • 16 Caller- Michele Odell - Playford • 23 Caller- Les Wallace • 30 Caller- Philip Barber Contact Wendy 020 8769 9832 or John 020 8693 2873 / johnhblase@aol.com

Wednesday 1 September: Goose Green Coffee Morning

Talk - Community & Renewable Energy, with Friends of the Earth Lambeth

11am-12.30pm. Join us on Zoom for this free talk from Friends of the Earth. We are open from 11am for general chat and the talk will begin at 11:30am. Email office@stjohnseastdulwich.org for Zoom access details. All welcome!

Thursdays 2, 9, 16, 23 & 30 September: BNI Adventurers

(online meeting)

6.30am-8.30am. Are you looking to grow your business? We have kept £9.4million in the local economy this year alone. We’ve changed the way the world does business……now it is Dulwich’s turn. Contact Hayley on 07843 989728

Fridays 3, 10, 17 & 24: &ART Friday 11+ Club

4pm-5:30pm. At &ART art clubs we believe that every young person should be given the opportunity to experience the highest quality art teaching. This session would ideally suit secondary school children who would like to extend and explore their artistic practice. All sessions are taught by trained artists and experienced educators. www.andart.london/

Party Pop Balloons

PERSONALISED BALLOONS FOR ANY OCCASION

Please check out our instagram page for more ideas @_partypopballoons/ www.partypopballoons.co.uk.

PRINTUICK

Working from Home Planning an Event Starting a New Business We can assist you with all your printing needs SAME DAY QUALITY SERVICE

www.quick-print.org.uk

PHOTOCOPYING PRINTING FOR ANY TYPE OF BUSINESS

INTERNET • SCANNING AND EMAILING

PRINTING FOR ANY OCCASION

DOCUMENT PRINT - DIGITAL PRINTS • PLANS S & POSTER

QUICK PRINT

PECKHAM RYE BR STN QUICK PRINT 20 Maxted Road, SE15 8HN T: 020 7639 6764 E: info@quick-print.org.uk

Mon. to Fri 9am to 7pm

Sat 10am to 3pm

WeDesignItor YouDesignIt WePrint&FinishItFORYOU

E. DULWICH BR STN.

FARR’S QUICK PRINT

FARR’S QUICK PRINT@ ORU 20-22 Lordship Lane, SE22 8HN T: 07305 812 513 E: quickprintdulwich@gmail.com

Mon. to Fri. 9am to 5pm

Alleyn’s School

-V

Co-educational excellence in a caring community. Help with school fees is available.

Around 10% of Alleyn’s Senior School pupils receive means-tested fi nancial assistance. We offer a range of scholarship awards and means-tested bursaries at 11+ and 16+, including the WJ Smith Award for exceptional musical promise. 11+ and 16+ open events will take place in September and October 2021 for 2022 entry. www.alleyns.org.uk 020 8557 1500 | Townley Road, Dulwich, London SE22 8SU

Friday 3 September: Live Band Karaoke

7pm-11:30pm. Live Band Karaoke offers the adrenaline hit of fronting up a professional live band, on stage. Pick from around 300 songs, from all genres. Advance signups available. Doors 7pm. Tickets £6 (adv, via website) or £8 (door - subject to availability) via: http://livebandkaraoke.london.

The Ivy House, 40 Stuart Road, SE15 3BE.

Saturdays 4, 11, 18 & 25: Parkruns in Dulwich Park and Peckham Rye Park

9am-10am. Free, weekly timed 5k run, jog or walk. Every Saturday at 9am promptly starting from Queen Mary’s Gate (Dulwich Park) and Colyton Road Entrance (Peckham Rye Park). Register once and bring your printed barcode (can be used at any parkrun across the world). First-timers briefing at 08.50.

https://www.parkrun.org.uk/dulwich/ https://www.parkrun.org.uk/peckhamrye/

Saturday 4 September: Peckham Rye Park Fete

The Fete will be back this September with renewed vigour and all the familiar traditional attractions: the always popular dog show, children's fancy dress competition, Punch and Judy, coconut shies and sack races, lots of stalls including the Friends-run ones selling books and plants., together with the Friendsrun Pimms, wine and beer marquee and tea and cakes tent, and various other food stands. Full details in our next issue or keep in touch via

www.peckhamryepark.org/news.

Sunday 5 September: West Norwood Feast

10am-4pm. Keeping our visitors safe is a priority for Feast. We will continue to implement our social distancing measures so you can feel confident to enjoy your visit. Feast will be as wonderful as ever but we ask you to observe social distancing. There will be signs at each Hub explaining our measures. Stay safe, shop safely and enjoy our wonderful market. As always our dedicated Feast volunteers will be on hand to help you make the most of your visit. The map will help you to plan your visit and check out the up-to-date info on our social media.

https://westnorwoodfeast.com.

Putting You Back In Control Of Your Health

We know the return to the office and what is in store over the next few months can generate worry and stress. One thing you can do to alter this is help maximise your health. Here are some suggestions using the 6 pillars of Human Health to guide you. You don’t need to try and do all of these in one go, and in fact sometimes this can all be too much. Just pick a couple of pillars and have a go at implementing them regularly to see some big changes. Remember - it takes around 45 days to really imbed change so be kind to yourself and you will see some long term, sustainable improvements.

Human Health Plan

1) NUTRITION

Try to batch cook or at least try and prep some meals in advance so you can take meals in. This means you aren’t relying on external sources for food like the canteen, local cafes etc. You can then eat when you are hungry to maximise your performance and concentration at work. Eat regularly, and choose food with a low glycaemic index. These are foods that won’t spike your blood glucose levels too high e.g. Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals. These sustain your sugar levels at an even level sustaining your mood and productivity. Aim for 10-12 fruits and vegetables over the course of a day – this sounds a lot (and is more than the government guidance) but can be achieved with smoothies, soups, stews, adding fruit to cereals and snacking on fruit and vegetable through the day. Snack on foods that are dense in energy (eat in moderation) e.g. handful of almond nuts. Choose foods high in phytonutrients e.g. Wholegrains, nuts and blueberries, which contain resveratrol – a powerful anti-oxidant and minimises inflammation internally. Aim for 35g soluble fibre which not only helps to keep bowel movements regular, but also provides a substrate for your gut microbiome. This collection of friendly gut bacteria has multiple beneficial actions including a powerful action on your mental and physical well-being. Remember to drink plenty of water with this too to minimise bloating. Adding food high in fibre to salads and meals are a quick way to boost intake e.g. spinach or flax seeds. Supplements that are instantly going to boost your immune system and beat stress: • Good quality multivitamin • B Complex including:

B5 / B6 / Biotin / Folate / B12 • Vitamin C • Magnesium • Omega-3 • Zinc • Vitamin D If you are working with a specialist, they may recommend some adaptogens to help you too like Ashwagandha, ginseng and licorice. Adaptogens are naturally occurring chemicals that can help relieve stress and can help build your ability to tolerate physical and mental stress. There is plenty of good evidence to show they can dampen down activity in the brain-adrenal axis that deals with excessive stress (Hypothalamic-Pituitary-adrenal axis).

In some cases, you may benefit from blood tests to look at your production of stress hormones like DHEA that can be supplemented if running low. This is something that needs prescribing and can be done at Human Health.

2) MOVEMENT

Movement drives down cortisol and increases endorphin release. It is also powerful at reducing inflammation internally, which reduces your risk of Metabolic Syndrome (includes diseases like diabetes, stroke and heart disease which all have similar causes). Rhythmic, aerobic exercise using large muscle groups • Moderate/ low intensity 15-20 mins 3x week • Make this something you like doing! E.g. gardening or walking. Try parking further away from work or getting off a stop early and walking in to the office. Use the stairs rather than the lift. If it becomes part of your routine, you are more likely to sustain it. • If you prefer/ able to try the Scientific 7-minute workout: 30 seconds each, 10 second break

Putting You Back In Control Of Your Health

between and around an intensity 8/10 for each. This is doable by your desk!

3) SLEEP

Reducing your sleep by 2 hours each night for a week will exponentially increase your stress so try and stick to a routine before a big talk or meeting. Try and get an early night regularly – it doesn’t need to be every night but maybe try allocating 1 night of the week like Mondays. If you have young children – maybe even try having mealtime and bedtime with them once a week! • Avoid exercise in the 2-3 hours before sleep to avoid high endorphin levels • Reduce (ideally avoid) device use in the 2 hours before bed • Minimise watching the news/ disaster movies or documentaries in the run up to bed • Have a bath using Epsom salts (high in

Magnesium which helps relax and unwind), • Try a turmeric soy milk latte (rather than hot chocolate or tea which contain caffeine) • Reading a book before falling asleep • When you wake up try to expose your pineal gland (gland located in your brain which is sensitive to light and helps you establish day/ night patterns) to daylight – open the windows and soak up that light! Some people do well with a light therapy box too in the winter months too.

4) STRESS MANAGEMENT

• Breathing exercises again that can be done easily on your way in to work or by your desk: • Smiling: release endorphins • Laughing: reduces cortisol and increases serotonin (happy hormone) • Drumming

5) RELATIONSHIPS

Community activities help boost immunity and reduce stress e.g., Singing in a local choir. Talking about how your new journey or commute to work is bothering you with your partner/ friends or work colleagues will really help you realise that others share your worries, and they may have some tips to help you like travelling in together.

6) USE OF CAFFEINE/ ALCOHOL/ SMOKING/ other drugs of misuse

These are considered ANTI-nutrients so not only do they provide no nutritional value; they also reduce your ability to absorb essential nutrients from your diet. So, try to moderate the amount and frequency you use these. In some cases, if you need to speak to a specialist if you think you may have an addiction then do not feel ashamed to reach out. • Alcoholics Anonymous - 0800 9177650 • Narcotics Anonymous - 0300 999 1212 If you feel this whole process of getting ready to return to the work space is daunting and you’d like to find out how you can easily implement these and other measures to help your health, then please do get in touch with me:

drmayoni@drmhumanhealth.co.uk 0208 699 9496 | www.drmhumanhealth.co.uk