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Tuning Into Nature

Natural sounds such as rainfall and breeze can boost cognitive performance°, increase positive feelings and lower stress and annoyance^. Other studies† found calm soundscapes help with faster stress recovery and better self-reported health

Personal Growth

Paul Garten, volunteer gardener

‘Three years ago, I started volunteering at a community garden called Newquay Orchard and I can’t believe how much gardening improved my wellbeing. I didn’t really notice the difference at first but, after a while, the benefits became more and more obvious. I took pride in my work – the weeding, planting, growing and landscaping. Seeing the garden grow and take shape over time was amazing. I became a part of the community and built up friendships. It is a period of my life I will never forget. Learning about nature blood pressure, which is in turn a risk factor for developing heart disease. 30% of adults in England have high blood pressure3. Estimations show that meeting the salt recommendation could result in 1.4 million fewer people living with high blood pressure4 So, if you’re looking to reduce your salt intake:

• Look for the green traffic lights for salt on food packaging – green means low levels

• When cooking at home, try not to add salt through the cooking process. Cook pasta, vegetables and rice without adding salt to the water

• Aim for 5-a-day – fruit and vegetables are naturally low in salt

• Reduce foods that are high in salt eg, processed red meat such as ham, bacon and sausage

• Use spices and herbs to enhance flavour.

Myth Buster

With Allergy Awareness Week5 (24–30 April) just around the corner, we’re taking a look at antihistamines and how they help to manage allergies6. When you experience an allergic reaction, your body produces histamine which causes symptoms like a runny nose, itching, watery eyes, hives and rashes.

Antihistamines work by blocking the substance and reducing the symptoms.

Antihistamines fall into two camps, drowsy and non-drowsy7. Drowsy antihistamines include chlorphenamine (Piriton), diphenhydramine (Nytol Original) and promethazine (Avomine, Phenergan or Sominex). Non-drowsy includes loratadine (Clarityn), acrivastine (Benadryl Allergy Relief) and cetirizine (Piriteze Allergy)8. But which is best? There isn’t much evidence to say one is better than the other 9 . So non-drowsy antihistamines are often used first, as they won’t make you nod off. But if your symptoms are interfering with your sleep, drowsy antihistamines can be useful. Speak with a health professional before taking new medication.

5 ways to wind down for Stress Awareness Month

1 Exercise: Dance, jog or do a HIIT workout. Studies have found people feel calmer after 20 minutes of aerobic exercise10.

2 Breathwork: Calm your nervous system by breathing in for 4, holding for 7 and out for 8. Research found it helped everyone from women in labour 11 to post-op patients12

3

Be grateful: Write down three things you’re grateful for, big or small. Research found gratitude boosts wellbeing13 and lowers stress14

4

Forest bathing: Originating in Japan, a mindful woodland walk can lower your heart rate, blood pressure15, fatigue, anxiety and depression16

5 Pet a pet: Stroking a dog lowers the stress hormone cortisol and boosts feel-good hormone oxytocin