World Cup 2014 Edition

FREE

CHANGING LOCAL COMMUNITIES - PROMOTING A HEALTHY NATION

SUMMER 2014

www.mhealthylifestylemag.com

SPEC IAL

WORL CUP 2 D EDIT 014 IO N

25

15

ORAL HEALTH TIPS

Essential checks and services you should receive

Why Breastfeed BREAK THE

PROTOCOL HAVING “WALKIE TALKIE” MEETINGS

Louise Hazel GB Heptathlete and BHF Running champion

“

Heart disease took my father from me.

My running challenge is nothing compared to what he and thousands of others have been through.

But it’s my way of fighting back.

“

CHOOSE YOUR CHALLENGE AND MAKE IT COUNT

Bike Rides, Runs, Treks and many more for 2014 Find out more at

www.bhf.org.uk/events

CONTEN 30

BREAK THE

PROTOCOL

The Discipline of Living HAVING “WALKIE TALKIE” MEETINGS

23

The 6 Wellness Striker

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15

Essential checks and services you should receive

16

25

ORAL HEALTH TIPS

NTS 35

CREATIVE DIRECTOR Joojo Kyei-Sarpong

CHIEF EDITOR

Dr. Adjoa Kyei-Sarpong

Design and Layout Kenteba Kreations

Credit British Heart Foundation

I was a walking heart attack

36 A guide to checking your skin

Consensus Action on Salt and Health Alcohol Concern Jo’s Cervical Cancer Trust Britsh Dental Health Foundation British Journal of Dermatology Jennifer Young International Gluacoma Association

Photography Credit www.fotolia.com www.shutterstock.com

MAGAZINE CIC

31 KENSINGTON HOUSE, SUNDERLAND, SR2 8HW w:www.mhealthylifestylemag.com e: info@mhealthylifestyemag.com

My Healthy Lifestyle Magazine @Mymhlm

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44

Why

Breast feed

20

Tips to eat well for less

PUBLISHER

KENTEBA KREATIONS 31 Kensington House 12-14 Gray Road Sunderland, SR2 8HW contact.kenteba@gmail.com

ACCURACY OF INFORMATION: My Healthy Lifestyle magazine makes every effort to ensure that all information available in this magazine about our outfit, services and any products mentioned is accurate and up to date. Nonetheless, the information may be out of date as a result of continually development of Medical, commercial and legal practice. My Healthy Lifestyle magazine offer guidance and has been prepared for general interest only and are not a substitute for specific medical, legal or other professional advice and should not be read or used as such. For accurate up-to-date information, you should contact us and/ or your GP directly. All rights reserved. While every care has been taken in compiling the magazine to ensure that it is correct at time of going press, My Healthy Lifestyle Magazine assume no responsibility for any effects from errors or omissions.

T H E

H E A L T H O L Y M P I A N

Photo credits www.fotolia.com

The

Wellness Striker Joojo Kyei-Sarpong

T

his summer witnesses a

A popular computer game amongst

number of sporting activities.

football-lovers is ‘Football Manager’

Prominent amongst these is

which allows gamers to select players,

the world’s biggest football

organise and manage teams, and

festival hosted in Brazil - The

compete in a way that typifies the real thing. The game package also offers

World Cup Finals 2014.

insight into some of the attributes of a With so much attention on football this

good striker – both physical and mental

season, we’ve decided to take a closer

- to help gamers decide which players

look at one of the key positions on the

to purchase.

football pitch, the ‘striking’ or ‘goal scoring’ position. It is no coincidence

Let’s review 6 of these mental attributes

that the term ‘goal’ is used in all aspects

in more detail and consider the lessons

of our business and personal lives. The

we can learn from them that will help

Oxford Dictionary defines a goal as

us achieve our own health and fitness

‘the object of ambition, effort, an aim or

goals.

desired result ‘.

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6

T H E

AT TRI BUTE

D ESCRI PTION

H E A L T H O L Y M P I A N

LESSONS

Training

A good striker is known to consistently train outside training sessions to perfect his/her shooting or ball controlling skills.

Healthy living is a skill and demands consistent training to get used to it. Healthy living often doesn’t come naturally. It requires deliberate, conscious decisions and training to acquire the skill.

Anticipation

Great strikers are known not to be predictable, enabling them to evade their opposing defense. A good striker can correctly predict the flow of a game to position him/herself for an attacking event.

There are often triggers that make us vulnerable to certain unhealthy lifestyle habits – perhaps a particular environment or emotion. Having insight into these triggers can help us be mentally prepared and equipped to evade them.

Focus

This feature applies to all players on the field of play for both aerial balls when heading, and ground balls. For aerial balls, a striker opens his eyes and puts his head and body behind it. They ensure the ball doesn’t bounce off them.

Healthy living doesn’t just happen to us. It is the ball (focus) in this situation which our eyes need to be open to. Like a striker, we then need to guide (discipline) our head (mind) and body to enable us to achieve our health goals.

Creativity

The creativity of a striker describes his vision and ability to see and take advantage of situations as well as evade traps. Creativity also comes into play when presented with a goal scoring opportunity.

Strikers are encouraged to incorporate personal techniques unique to them.

We can be creative in our approach to healthy living. This can and will ensure our journey to healthy living is an enjoyable one. The key is working on our strengths while gradually adding new skills and techniques we can learn from other good fitness sources. Just like a striker, we can approach each health challenge with skills and techniques that come naturally to us.

Composure

Another key feature of a striker is having a quick mind and a calm head when presented with a goal scoring opportunity.

Football experts suggest a striker is more likely to score when they place or slot the ball in the net rather than smashing it.

Smashing in the case of healthy living can be seen as rushing through a behaviour change process. In our fast paced environments most of us are lured into ‘quick fix’ health schemes, but employing patience and composure will enable us to see lasting results.

Confidence

This is the most important attribute. This can be dampened when a striker goes through a number of games without producing any goals. An excellent striker does not allow set-backs or a ‘dry run’ to affect their confidence going into the next game.

It’s important for us to be aware that setbacks are an inevitable part of our journey to healthy living. But knowing this can help us ensure our enthusiasm is not stifled. We should rather be built up by our past successes and keep pushing toward the goal ahead.

Enjoy this edition.

M Y

H E A L T H Y

L I F E S T Y L E

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Olympic athletes among casual competitors, each of these trackers does at least one thing better than any other product on the market. The Misfit Wearables Shine boasts the most elegant design of the lot, with sharp minimalist sensibilities and a simple radial interface. It’s also versatile: clip it onto any piece of clothing or simply snap it onto your wrist. Meanwhile, the Basis B1 comes packed with dozens of features, sports advanced auto-detection, all while identifying patterns and trends in your workout. It’s a tracker made by tech geeks for tech geeks. Then there’s the Fitbit One: the most size-efficient product on the list. Weighing a mere 8 grams, the tracker sports more options and better syncing than alternatives four times its weight. Finally, the Fitbit Force earns top honors for doing just about everything well. With a slick, OLED display, the streamlined Fitbit design, a broad set of features, and fully-automated syncing (at least with Apple and Samsung’s recent phones), you can’t do any better than the Fitbit Force.

by Ben Taylor of FindTheBest

w w w. f i t b i t. c o m / u k

Did you know I am specially trained to take care of your HEALTH & MEDICATION?

Photo credits www.fotolia.com

Many pharmacies are open when your GP surgery is shut (evenings, weekends and on public holidays). You don't even need to make an appointment to speak to a pharmacist.

Seek help and advice from your local pharmacist about any of the ailments listed below: Acne, athlete's foot, allergies, backache, coldsores, constipation, coughs, diarrhoea, earache, eczema, haemorrhoids (piles), hay fever, headache, head lice, indigestion, mouth ulcers, nasal congestion, pain, period pain, sore throat, thrush, threadworms, warts and verrucas, colds, eye infections, travel sickness, teething advice, worms.

#YourPharmacistCares

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Men don’t talk about cancer.

It is not the manly thing to do Well I am here to tell you It is the manly thing to do

DON’T BE DUMB! Talk about it

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w w w. o n e f o r t h e b o y s . c o m

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M Y

B L O O D

S U G A R

essential checks and services you should receive

Having the right care is essential for the wellbeing of all people with diabetes. There is a minimum level of healthcare that every person with diabetes deserves and should expect.

Here are the 15 essential checks and services you should receive. If you aren’t getting all the care you need, take this checklist to your diabetes healthcare team and discuss it with them.

Get your blood glucose levels measured at least once a year. An HbA1c blood test will measure your overall blood glucose control and help you and your diabetes healthcare team set your own target.

Have your blood pressure measured and recorded at least once a year, and set a personal target that is right for you.

Have your blood fats (such as cholesterol) measured every year. Like blood glucose levels and blood pressure, you should have your own target that is realistic and achievable.

Have your eyes screened for signs of retinopathy every year. A special digital camera is used to take a photograph of your retina (at the back of your eye) and a specialist will look for any changes. This free M Y

test is part of the annual diabetic screening service and is different to the checks carried out by an optician. If you notice any changes between appointments it is important to contact your optometrist or GP Have your feet checked – the skin, circulation and nerve supply of your feet should be examined annually. You should be told if you have any risk of foot problems, how serious they are and if you will be referred to a specialist podiatrist or specialist foot clinic.

Have your kidney function monitored

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annually. You should have two tests for your kidneys: urine test for protein (a sign of possible kidney problems) and a blood test to measure kidney function.

Have your weight checked and have your waist measured to see if you

Attend an education course to help you understand and manage your diabetes. You should be offered and have the opportunity to attend courses in your local area.

B L O O D

S U G A R

Get information and specialist care if you are planning to have a baby as your diabetes control has to be a lot tighter and monitored very closely. You should expect care and support from specialist healthcare professionals at every stage from preconception to post-natal care.

need to lose weight.

Receive care from a specialist paediatric team if you are a child or young person.

Get support if you are a smoker including advice and support on how to quit. Having diabetes already puts people at increased risk of heart disease and stroke, and smoking further increases this risk.

Receive care planning to meet your individual needs – you live with diabetes every day so you should have a say in every aspect of your care. Your yearly care plan should be agreed as a result of a discussion between you and your diabetes healthcare team, where you talk about your individual needs and set targets.*

The Type 1 essentials for children and young people set out what good diabetes care should look like.

Find out more at www.diabetes.org. uk/Type-1-essentials.

Get emotional and psychological support.

Receive high quality care if admitted to hospital.

If you have to stay in hospital, you should still continue to receive high-quality diabetes care from specialist diabetes healthcare professionals, regardless of whether you have been admitted due to your diabetes or not.

M Y

See specialist diabetes healthcare professionals to help you manage your diabetes. Diabetes affects different parts of the body and you should have the opportunity to see specialist professionals such as an ophthalmologist, podiatrist or dietitian.

Being diagnosed with diabetes and living with a long term condition can be difficult. You should be able to talk about your issues and concerns with specialist healthcare professionals.

Find out more at about diabetes at www.diabetes.org.uk

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25 ORAL HEALTH TIPS British Dental Health Foudation National Smile Month 2014

M Y

H E A L T H Y

L I F E S T Y L E

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oor oral health can manifest in many different ways.

Missing, yellow or stained teeth are perhaps the most obvious signs, but things aren’t always what they seem.

As part of National Smile Month, we put together a list of 25 top oral health tips for good oral health to keep you smiling throughout the campaign.

1. Clean in between your teeth using interdental brushes or floss. This will help to clean a higher portion of the tooth and prevent the buildup of plaque 2. A diet that is rich in vitamins, minerals, and fresh fruit and vegetables can help to prevent gum disease 3. Eating and drinking naturally weakens the enamel on your teeth, and brushing straight afterwards can cause tiny particles of enamel to be brushed away. It is best not to brush your teeth until at least one hour after eating 4. Chew sugar-free gum to stimulate saliva to help prevent your mouth from drying out 5. If you are a nervous patient, make sure your dentist knows this, including what you most dislike about treatment 6. To test if you have bad breath, simply lick the inside of your wrist, let it dry and sniff. If the smell is bad, you can be fairly sure you have bad breath 7. Always tell your dentist about changes to your health, as it may help them prevent gum disease from developing 8. A glass of water is the best drink to give your child after eating sugary foods 9. Brush your teeth just before you go to bed and before you have anything to eat or drink at breakfast

O R A L 10. Use a mouthwash containing anti-bacterial to help control gum disease 11. If you or your child has a sweet tooth, look for sugar-free sweets.

Those containing Xylitol can help to reduce tooth decay 12. Quitting smoking will help you reduce the chances of developing a whole host of oral health problems, including gum disease, tooth decay, yellow teeth and mouth cancer 13. Don’t forget to brush your tongue, or use a tongue scraper 14. Visit your dentist or hygienist for regular advice and cleaning tips 15. Introduce your child to the sights and sounds of the dental practice at an early age to allay any dental phobia that might develop. Take them with you when you go for a check-up 16. Wean your baby off the bottle early to avoid them developing dental problems 17. Electric toothbrushes are more effective at removing plaque. Those with heads that rotate in both directions (‘oscillating’ heads) and pulsate are the most effective. They are particularly useful for people with limited movement, such as disabled or elderly people, who often find that using a manual toothbrush does not allow them to clean thoroughly 18. All children up to three years old, should use a smear of toothpaste with a fluoride level of no less than 1000ppm (parts per million). After three years old, they should use a toothpaste that contains 1350ppm -1500ppm 19. Parents should supervise their children’s tooth brushing, and use only a pea-sized smear of fluoride toothpaste until they are about 7 years old M Y

H E A L T H

20. If you have sensitivity when brushing your teeth with cold water from the tap, you may need to use warm water instead. It is important you do not avoid brushing your teeth regularly as this could make the problem worse 21. Cold sores are infectious and the infecting virus can be passed to other people by close contact (such as kissing). A cold sore is most infectious when it is blistering. It is important to try and avoid touching cold sores as you can pass the virus on to other people’s hands and even, very rarely, to your own eyes. Avoid squeezing, pinching or pricking the cold sore as this can spread the infection 22. If you wear dentures, the general rule is: brush, soak, brush. Always clean your dentures over a bowl of water or a folded towel in case you drop them. Brush your dentures before soaking, to help remove any food debris. Using an effervescent (fizzy) denture cleaner will help remove stubborn stains and leave your denture feeling fresher 23. It is better for your teeth and general health if you eat 3 meals a day plus no more than two snacks, instead of having lots of snack attacks 24. Still water and milk are good choices. It is better for your teeth if you drink fruit juices just at meal times. If you are drinking them between meals, try diluting them with water and rinsing your mouth with water after drinking. Drinking through a straw can help the drink go to the back of your mouth without touching your teeth 25. Some dentists may offer home visits for people who are housebound or have difficulty visiting the surgery

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75% of the salt we eat is already in the food we buy.

Check the front of pack and switch to less salt!

w w w. a c t i o n o n s a l t. o rg. u k

Spread the word...

Knowing the symptoms of cervical cancer could save your life Do you have? s Abnormal bleeding: during or after sexual intercourse, or between periods s Post menopausal bleeding s Unusual and/or unpleasant vaginal discharge s Discomfort or pain during sex s Lower back pain.

There are usually no symptoms with early stage cervical cancer but if you are experiencing any of the above, you should speak to your GP as soon as possible.

Helpline 0808 802 8000 www.jostrust.org.uk @JoTrust facebook.com/joscervicalcancertrust

Registered in England and Wales Company Limited by Guarantee: 7111375Registered Charity Number: 1133542 Registered Scottish Charity Number: SC041236

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w w w. re e b o k. c o. u k

#YourPharmacistCares Did you know I am your MOST ACCESSIBLE Healthcare Professional

Your local pharmacy is an accessible health resource for you and your family. Everyone can get advice from a pharmacist and buy medicine for a minor ailment or illness.

Seek help and advice of your local pharmacist about any of the ailments listed below: Acne, athlete's foot, allergies, backache, coldsores, constipation, coughs, diarrhoea, earache, eczema, haemorrhoids (piles), hay fever, headache, head lice, indigestion, mouth ulcers, nasal congestion, pain, period pain, sore throat, thrush, threadworms, warts and verrucas, colds, eye infections, travel sickness, teething advice, worms.

INFORMED?

UNAWARE? UNAWARE? VIRAL HEPATITIS KILLS 1.5 MILLION PEOPLE WORLDWIDE EACH YEAR. THATÕS AS MANY PEOPLE AS HIV / AIDS. HEPATITIS: THINK AGAIN #thinkhepatitis

Recognise yourself Beauty Despite Cancer

SUMMER 2014

Treatment is over Now for the holiday

Do you have to tell the Boss?

Summer Salads Beauty

How to tell the men in your life Recipes

Work

Relationships

How do I grow the Holy Herb?

LETTER FROM THE EDITOR

Telling the men in your life.

Jennifer Young

H

ow did the men in your life react when you told them of your diagnosis?

With love and support or anger? Do they constantly reassure you or are they quiet in their determination to help you through? Maria Lucas shares her experience of telling the three men in her life and explains their very different reactions.

Let Sam Reynolds show you how to find comfort in hospital whilst Barbara Wilson advises about work and cancer.

I hope you enjoy our second edition.

Huge thanks to all of the organisations that help us to get our little magazine to you.

Recognise Yourself can be found in support centres, hospitals, independent health food stores and with wig consultants and therapists.

We have really enjoyed taking the calls to the Appearance Advice Line – keep them coming.

We’d be lonely without you.

Y

oga teacher Barbara Gallani writes, “I have tried and tried to grow the holy herb, Basil and have always failed. Can you help?”

Karen and Slava our gardening experts say, “Barbara, you are not alone, growing Basil can be tricky as it loves the sun and thrives in warmer climates but Basil can do very well here in the UK too. You just need to remember its Mediterranean.”

It is best to grow Sweet Basil from seed: Sow after the last frost Drop the seeds into a pot with good soil and gently pat them to encourage germination. Cover with a quarter inch layer of fine top soil.

Water the soil to keep it damp but

APPEARANCE ADVICE LINE: UK - 0800 999 8518

not too wet or the seeds rot. Keep at room temperature.

The seedlings will appear in a couple of weeks - keep the pot on a sunny windowsill. Make sure it doesn’t get too hot and has plenty of water.

The first leaves appear in about 5 weeks. This is the time to transfer the plant to a bigger pot.

Use the Basil as soon as the leaves are big enough.

If your Basil starts to flower, quickly pick all the leaves before they become too bitter.

Enjoy!

Karen and Slava Stepanova are founders of Garden Aspects www.gardenaspects.co.uk

IRELAND – 01 492 6829

R E C O G N I S E

Y O U R S E L F

Quinoa & Basil Salad Liz Butler Nutritional Therapist, Body Soul Nutrition

INGREDIENTS

INSTRUCTIONS

• •

Place the quinoa in a medium saucepan with the stock and 2/3 of the lemon juice then bring it to the boil. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed (about 12 minutes).

•

•

Photo credits www.shutterstock.com

• • • • • •

650 ml vegetable stock Juice of one and a half lemons 285g quinoa, well washed (you can find this grain in most supermarkets) 100g pitted black olives, chopped in half 150g cherry tomatoes, chopped in half 6 tbsp extra-virgin olive oil 1 large handful fresh basil leaves, chopped 1 large handful fresh parsley leaves, chopped 2 teaspoons lemon zest Salt and freshly ground black pepper

In a small bowl, mix together the olive oil, remaining lemon juice and lemon zest and pour the mixture over the quinoa stirring well, season with salt and pepper to taste. Finally mix in the herbs, olives and tomatoes. Serve with some baked chicken or fish and a green salad.

APPEARANCE ADVICE LINE: UK - 0800 999 8518

IRELAND – 01 492 6829

R E C O G N I S E

Y O U R S E L F

Photo credits www.shutterstock.com

Telling the men in your life Maria Lucas

W

hen I was diagnosed with breast cancer at the age of 50, there were three significant men in my life; my husband, my son and my father. I had to figure out how to tell them my news.

My husband and I had been married for 27 years; our foundation was solid he was the easiest for me to tell. Of course I cried, but he comforted me and he appeared solid as a rock. I knew he was scared of losing me. He never faltered.

He never said “You’re going to be fine”, instead he said “We’ll get through this together”.

My son was 22 years old and a junior in College. His reaction was anger.

Anger at me for not being healthy in my life, anger at me for smoking for so many years, anger at me for not exercising as much as I should have. Anger at the world that there could possibly be

something that could take his mother away. As a woman I was looking for understanding and sympathy, but as a mother I knew this was a sons’ natural reaction. I knew that I was the most important woman in this man’s life and the fact that I had cancer shook his world.

Ironically, my son and I became closer because of my cancer. He read, he researched, he learned all that he could about the diagnosis, disease and treatment and approached it thereafter with a clear and level head.

The third significant man in my life was my father. Then 79 years old, he was no stranger to breast cancer. My mother was first diagnosed in her thirties, and had five reoccurrences in her lifetime.

When I was eight years old, my mother had a mastectomy.

I called long distance, both my parents

APPEARANCE ADVICE LINE: UK - 0800 999 8518

were on the line. I told them “Not to worry, but I want you to know that I have breast cancer”. There was silence, and then my mother started to cry and dropped the phone. My dad, this wonderful, kind and wise old soul calmly said, “Let me talk to your mother and we’ll call you back”. He instantly relieved all of the anxiety I had in telling them; he took the burden from me. He left me with a sense that he understood. He would do what was necessary to take care of my mom.

Three different men, three different reactions; one was scared, one was angry, the other was wise. They all showed, in their own different way that they were there for me and knew that they couldn’t make it better, or make it go away.

They knew I needed them. Having these three men there for me was all that really mattered.

IRELAND – 01 492 6829

R E C O G N I S E

Y O U R S E L F

Boss?

Photo credits www.shutterstock.com

Do you have to tell the

Barbara Wilson

S

o you’ve had ‘the news’ and you are coping with the fact that you really do have cancer.

Your family and friends are also coming to terms with it all. Suddenly your life (at home and at work) isn’t your own to plan – the doctors need to see you on certain days at specific times, there is very little room for manoeuvre.

You may not yet know a great deal about your cancer; more tests, further investigations, or surgery may be needed. You don’t really know how ill you are or how much sick leave you will need, but you do know you will need it, possibly quite often.

Making decisions about work at this stage is very difficult. A lot will depend on the full diagnosis, the treatment you receive and on your individual circumstances. You may be able to continue either full-time or part-time.

Working during treatment provides a welcome sense of normality and gives you the opportunity to focus on something other than your cancer.

Stopping work may not feel like an option because of your financial situation. A lot depends on the type of work that you do; the type of cancer you have as well as your treatment choices.

Bottom line, it’s impossible to predict how you’ll react to treatment until you start. This uncertainty makes it hard to look ahead and make decisions. Don’t make promises until you know more.

You are not obliged to tell your employer anything. If you do, it will enable them to understand and provide you with the support you need at an incredibly difficult time. If you don’t tell them, and you start taking a number of unexplained sickness or other absences, it can foster mistrust as well as concern.

Neither of which are helpful.

Having that first conversation can be very tough. Many people worry about telling their employer they have cancer because they fear that at some stage it will be used against them - as an excuse

APPEARANCE ADVICE LINE: UK - 0800 999 8518

to sack them or make them redundant. It is therefore really important to note that being diagnosed with cancer means that you are protected by the Equality Act 2010 in England, Scotland and Wales (the Disability Discrimination Act 1995 in Northern Ireland). This makes it unlawful for employers to discriminate against people with a disability.

Being classed as disabled might not be your idea of good news. It does mean that your first conversation about cancer with your employer, one which is critically important in terms of providing you with the support you are going to need, will be a ‘safe’ one.

Barbara Wilson was diagnosed with cancer in 2009 and is founder of www. workingwithcancer.co.uk providing employers with coaching, training and consultancy services to support those returning to work after cancer.

IRELAND – 01 492 6829

Kit

R E C O G N I S E

Y O U R S E L F

A Hospital Comfort

beauty picks Defiant Beauty Lipsticks

Who doesn’t love a bit of lippy? It can brighten any day. Available in 5 shades, made from natural ingredients.

Samantha Reynolds

Y

ou are in a complete whirl, overwhelmed with information and you’ve just been told you need surgery. All around you are clambering to give support and you want to scream ‘leave me alone, I want to be normal!’

Help your friends and family by giving them something practical to do – hand them a shopping list. I had surgery recently; I know what everyone needs during a hospital stay.

•

•

• • • •

Comfy yet ‘ok to be seen in public’ clothes make a huge difference. Consider the site of the surgery and buy accordingly. After breast surgery, it is difficult to lift the arms up.

Choose clothes that zip or button at the front.

Button fronted PJs are a must, some hospitals insist on them.

Drain bags! Anything practical and light weight that you can carry around with ease when discharged from hospital and during the first few days at home, especially to hide them from kids, pets and visitors who may be a bit squeamish! Ask your hospital.

Face spray and a flannel are another must have for keeping clean, fresh and cool when confined to bed.

An iTunes voucher is a fab present so the patient can download their favourite box sets for hours of distraction.

Straws help when sipping liquid; movement can be limited.

Girls, invest in a good moisturizer and foundation. Hospital can be very drying. A foundation makes a girl feel more human when visitors come knocking.

Samantha Reynolds writes as she recovers from surgery.

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Moisturising the nails can help to prevent damage.

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Self-tanning is much safer than the sun or, heaven forbid, sunbeds. There’s no need to be pale!

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*www.BeautyDespitecancer.co.uk/skin-care-advice IRELAND – 01 492 6829

R E C O G N I S E

Y O U R S E L F

Treatment H is over now for the holiday

Fiona Macrae

ow many women long for a holiday when treatment is over?

I know I did. My breast cancer was diagnosed in 2004 shortly after the birth of our son Cameron. My career as a Lloyd’s of London insurance broker was on hold as I underwent chemo and reconstructive surgery.

We were very much looking forward to our first family holiday, but I found that even with my contacts in the insurance industry, we couldn’t get affordable travel insurance. My cancer diagnosis and treatment meant that I was seen as a high risk and the cost of travel insurance rocketed.

I knew that this didn’t have to be the case so I launched Insurancewith.com; a specialist travel insurance provider that offers people with medical problems the chance to find comprehensive insurance at a price they can really afford.

Recently a customer with metastatic breast cancer contacted me after being quoted more than £2000* for insurance for a 10 day holiday in Florida.

She couldn’t afford this insurance and was about to give up on the idea of ever traveling back to America to see her daughter. Insurancewith offered her a premium of £90. Suddenly, seeing her daughter again was a reality.

Fiona Macrae is founder of industry award winning Insurancewith.com.

Photo credits www.shutterstock.com

(* Quotes given by comparison websites)

APPEARANCE ADVICE LINE: UK - 0800 999 8518

IRELAND – 01 492 6829

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BREAK THE

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PROTOCOL

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HAVING

“WALKIE TALKIE” MEETINGS Joojo Kyei-Sarpong

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ast month 2.9 million YouTube viewers watched the world’s most powerful man, President Obama, make a surprise spring walk through the National Mall Park while going for a meeting at the Department of Interior in the USA on May 26th 2014. This ‘break in protocol’ reinforced a current revolutionary trend in the corporate world – let us introduce what we have called the ‘Walkie Talkie’ meeting.

Notable forerunners of this trend include Facebook’s Mark Zuckerberg, the late Steve Jobs of Apple and Jack Dorsey of Twitter, just a few of the top corporate executives known to have conducted ‘walkie talkie’ meetings. In addition, a CNN article in March 2013

reported of a California-based management consultant, Steve Tobak, who transformed his firm’s format of one to one meetings, conducting them while walking outdoors rather than sitting in an office. Tobak suggested that this new format helped to change the working and personal relationships within his organisation. A former technology executive, Nilofer Merchant, at a TED talk conference also affirmed Tobak’s corporate transformation, noting from her own personal experience that these walking meetings fostered closer connections between business parties.

afternoons pass us by, let’s continue this trend, break our usual protocols of driving, taking the lift, sitting for long hours through meetings and many other deskbound activities and choose rather to conduct ‘walkie talkie’ meetings of our own.

Not only will this be a refreshing change from our usual routine, but it can also serve as a creative way to maintain a healthy lifestyle within our working hours. Furthermore we might be surprised how such a break in protocol can inspire a change in thinking too, encouraging creativity and innovation as well as building relationships between colleagues.

Inspired? We should be! Spurred on by the recently organised National Walking month and eager not to let the surprisingly warm summer

So this summer why not give a ‘walkie talkie’ meeting a try!

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MEN’S SHOES

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Mild Glaucoma

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Book an eye test today For FREE help and advice call us on

Stroke Dementia

Heart disease

Diabetes Kidney disease

Free NHS Health Check Helping you prevent heart disease, stroke diabetes, kidney disease, and dementia

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‘I was a walking heart attack’

R

on Morris, 48, is married with

in fact, that the doctors who saw him

get older these fade away. Since

three children aged 17, 14

couldn’t believe he was up and about.

this happened I’ve been doing more

and 11. The family lives in

He recalls: “The nurse looked at me and

swimming, and in the summer I’ll cycle

Stoke-on-Trent and Ron works

said: ‘You’re a walking heart attack or

more and play golf.”

as a printer in the nearby

stroke. You’re not going to work today –

As part of the follow-up support after

town of Stone. He had a

you’re going to hospital’.”

his NHS Health Check, Ron was

lucky escape thanks to his NHS Health

Ron says that he found the experience

referred to a dietician, who pointed out

Check.

“surreal” because he didn’t feel ill at

that the amount of salt he was eating

When he received an invitation from

the time. He was admitted to the acute

was increasing his blood pressure.

his GP in December 2013 to attend an

medical unit at University Hospital of

“I hadn’t realised that, but looking back

NHS Health Check, he had no doubts

North Staffordshire, where he was

I was eating a lot of a salt, so now I’m

about taking up the offer, even though

put on a drip and given medication,

scanning food labels in supermarkets,”

he felt fine.

which brought his blood pressure under

says Ron. “It’s quite frightening how

control.

much salt is in certain foods – a

“My father had a stroke at the same

gammon steak can have 100% of your

age as me, and this was always at the

Over the next few days, Ron had other

back of my mind,” explains Ron.

tests, including a CT scan and tests

“Although he survived for another 20

on his liver and kidneys, which luckily

Stroke: the silent killer

years, he had no life after the stroke, as

came back clear. On the third day, he

Ron’s family is very relieved that he got

his mobility was really restricted. Most

was allowed to go home to his family,

the help he did before it was too late.

of the time he was just sat in a chair,

but he will be taking blood pressure-

“Otherwise my children wouldn’t have

wasting away.”

lowering medicines every day for the

anyone to drive them everywhere,” he

daily recommended salt intake.”

rest of his life, in addition to aspirin.

laughs.

Even though Ron’s father was a smoker,

“I’d rather not have to take them, but

He urges anyone receiving an invitation

which Ron wasn’t, he was right to be

they’re doing an important job,” he

to an NHS Health Check to take it up,

concerned. Your family history is one of

says.

saying they’d be foolish not to go.

the risk factors for vascular disease.

“It doesn’t take long and could save your life. Who knows what could have

A hospital emergency

Older people tend to play less sport

Ron attended his appointment on his

Taking medicines to lower his blood

“As the nurse said to me that day, stroke

way to work – or so he thought. When

pressure is just one of the ways Ron is

is called the silent killer for a reason.”

his blood pressure was measured

managing his health these days. He

during his NHS Health Check – several

has also taken a look at his diet and

Watch the full NHS Health Check video

times and by several different health

exercise habits.

video which features Ron talk about his

professionals just to make sure – it was

“I used to be fitter when I was younger.

experiences at www.nhs.uk

found to be dangerously high. So high

I played a lot of sport, but as you M Y

happened to me if I hadn’t gone.

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British Association of Dermatologists

SKIN A GUIDE TO CHECKING YOUR

Most skin cancers can be cured if detected early. The best way to detect skin cancer is to check your skin regularly, about once a month. You should examine the skin all over your body, from top to toe.

Look out for moles or patches of skin that are growing, changing shape, developing new colours, inflamed, bleeding, crusting, red around the edges, particularly itchy, or behaving unusually.

1

Look in a mirror and carry out a full upper body examination, checking your face, neck and chest right down to your hips. Ask a friend or family member to check your scalp, ears, back and all of the areas you can’t easily see yourself.

2

Check your arms and elbows, including underarms and both sides of your hands.

3

Examine all of your lower body, checking your legs front and back, your feet, soles and even between your toes.

IF IN DOUBT, CHECK IT OUT!

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You should tell your doctor about any changes to a mole or patch of skin. If your doctor thinks you have a skin cancer or is not sure, they can refer you for free through the NHS to see a skin cancer specialist, usually a Consultant Dermatologist, who is an expert in diagnosing and treating skin cancer.

NCER

www.bad.org.uk | 020 7383 0266 Registered Charity No: 258474

© 2013

British Association of Dermatologists

THE ABCDEASY WAY TO CHECK

MOLES

There are two main kinds of skin cancer: melanoma and non-melanoma skin and each looks different.

This leaflet deals specifically with melanoma, the less common but more deadly type of skin cancer.

Melanomas can develop from existing moles, but they can also appear as new ‘mole-like’ marks on normal skin.

This guide tells you a few of the signs that might indicate a melanoma. You should tell your doctor about any changes to your moles or skin, even if they are not the same as those described here.

ASYMMETRY

The two halves of the mole may differ in their shape and not match.

BORDER

The outside edges of the mole or area may be blurred, and sometimes show notches or look ‘ragged’.

COLOUR

This may be uneven and patchy. Notice new colours appearing. Different shades of black, brown, pink and even purple may be seen.

DIAMETER

6mm

Melanomas will progressively change. If you see any mole, or ‘mole-like’ mark getting bigger over a period of weeks to months, tell your doctor.

EXPERT

Look out for change, and if in doubt, get it checked out by your doctor. If your doctor thinks you have a melanoma or is not sure, they can refer you for free through the NHS to see a skin cancer specialist, usually a Consultant Dermatologist, who is an expert in diagnosing and treating skin cancer.

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IS YOUR MOLE CHANGING? IF IN DOUBT, CHECK IT OUT!

www.bad.org.uk | 020 7383 0266 Registered Charity No: 258474

British Association of Dermatologists

SAVE OUR

SKIN SLIP ON A SHIRT

Protect your skin with clothing, and don’t forget to wear a hat that protects your face, neck and ears and a pair of UV protective sunglasses.

SEEK OUT SHADE Step out of the sun before your skin has a chance to redden or burn.

Keep babies and very young children out of direct sunlight. When the weather is warmer, spend time in the shade between 11am and 3pm when the sun is at its brightest.

SLAP ON SUNSCREEN When choosing a sunscreen, look for: • High protection SPF (minimum SPF 30) to protect against UVB rays from the sun, which cause sunburn.

• The UVA circle logo and/or 4 or 5 UVA stars, to protect against UVA rays, which cause skin ageing and sun damage.

Apply plenty 15 to 30 minutes before going out in the sun, and reapply every two hours and straight after swimming and towel-drying.

DON’T GET CAUGHT OUT, NEVER LET YOUR SKIN BURN!

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Not everyone’s skin offers the same level of protection in the sun. If you are pale skinned and burn easily you are at greater risk and need to take extra steps to protect your skin from sunburn and sun damage.

www.bad.org.uk | 020 7383 0266 Y H E A Registered Charity No:M258474

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© 2013

SKINDEX British Association of Dermatologists

Pale skin, burns very easily and rarely tans.

Generally have light coloured or red hair and freckles.

Fair skin that usually burns, but may gradually tan.

Some may have dark hair but still have fair skin.

Skin that burns with long or intense exposure to the sun but generally tans quite easily.

Olive-coloured skin that tans easily, but could possibly burn with lengthy exposures to intense sunshine.

Usually have brown eyes and dark hair.

Naturally brown skin, with brown eyes and dark hair.

Skin darkens easily with sun exposure and only burns with excessive exposure to the sun.

Black skin with dark brown eyes and black hair.

Skin very easily darkens on exposure to sun and would very rarely, if ever, burn.

The images shown here are for illustration purposes and are not intended to be exact representations of the different skin types described.

Not everyone’s skin offers the same level of protection in the sun. That’s why you need to know your ‘skin type’. It can help give you an idea of how much care you need to take in the sun.

Your skin type cannot be changed and does not vary according to how tanned you are – it is determined by your genes.

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NEVER LET YOUR SKIN BURN, WHATEVER YOUR SKIN TYPE!

NCER

www.bad.org.uk | 020 7383 0266 Registered Charity No: 258474

© 2013

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20 The NHS Choices Eat4Cheap challenge aims to show you how, equipped with a few simple money-saving tips, you can eat a healthy diet and still save money.

1

Write a shopping list Draw up a weekly meal plan, incorporating ingredients you already have, write a shopping list and stick to it. Don’t be swayed by impulse purchases or special offers, just buy what you need. Try not to shop when hungry. Studies show that people who shop when hungry are more likely to spend more, especially on less healthy foods, such as high-fat and sugary snacks.

TIPS TO EAT WELL FOR LESS Eventually, you’ll have a freezer full of homemade ready meals on tap. Find out how to use leftovers safely.

4

Buy frozen Frozen fruit and vegetables are underrated. They come prechopped and ready to use, are just as good for you (try to avoid those with added salt, sugar or fat), and are often cheaper than fresh varieties. Frozen vegetables are picked at the peak of freshness and then frozen to seal in their nutrients. Get tips on freezing and defrosting.

2

Waste nothing The average family with children throws away almost £60 of good food every month, according to Love Food Hate Waste (LFHW). Be strict about buying only what you’ll actually eat. Plan your meals so that all ingredients on your list get used and that includes fresh herbs like basil or parsley. If necessary, freeze any unused food. Freezer bags and food storage boxes will come in handy.

Photo credits www.fotolia.com

3

Eat leftovers for lunch Cooking extra portions for your evening meal so that you can have the leftovers for lunch the next day saves time and money, and can be a healthier option than the traditional “mayo-laden sandwich, crisps and soft drink desk-lunch” option. Any extra portions can be frozen for another day.

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Trade down You could cut 30% off your shopping bill by buying cheaper brands than you normally do, according to Money Saving Expert – that’s a potential saving of over £1,500 a year on a family’s £100 weekly shop.

Give it a go and let your taste buds be the judge, not the shiny label. Find out how food labels can help you make healthier choices.

6 Meat and fish are typically the Veggie might

most expensive food ingredients on a shopping list. How about adding vegetables to meat dishes such as casseroles to make your meals go further? Or try a few vegetarian meals during the week to keep costs down?

Make it fun by joining the thousands of people who regularly take part in the meat-free Monday movement.

7

Cook with pulses Pulses, such as beans, lentils and peas, are some of the cheapest foods on the supermarket shelf. These pulses are low in calories and fat but packed with fibre, vitamins and minerals and also count towards your 5 A DAY. Use them in dishes to replace some of the chicken or meat, such as a chilli con carne with kidney beans or a chicken curry with chickpeas.

8 bread

Freeze leftover

Bread is the most wasted household food according to LFHW. Reduce waste by freezing bread, preferably in portions (for convenience) and when it’s at its freshest (for taste). For best results, store bread in an airtight container (such as a freezer bag) and gently squeeze out as much air as possible before sealing to avoid freezer burn.

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what’s in your kitchen store 9 Know cupboard, fridge and freezer. You Know your kitchen

may find you’ve got enough ingredients to make a meal! Plan your week’s meals to include ingredients you’ve already got in and avoid buying items you already have. Check use-by dates to make sure you use up ingredents before they go off. cheaper cuts 10 Buy If you’re prepared to take a little

more time with your cooking, buying cheaper cuts of meat is a great way to save. Choosing a cheaper cut of meat, such as braising steak, shin or shoulder, doesn’t mean missing out on a tasty meal. Slow cooking gradually breaks down the fibres in cheaper cuts, giving great taste at a lower cost. up cheap recipes 11 Look Cheap doesn’t have to mean

less tasty. There are plenty of websites offering recipes for cheap eats and leftover ingredients. Check out Change4Life’s meal mixer, Love Food Hate Waste, The Skint Foodie, A Girl Called Jack, Frugal Queen and The Resourceful Cook for some recipe inspiration. smaller portions 12 Eat Try eating smaller portions by

saying no to a second helping or using smaller plates. You’ll have more left over for lunch the next day and your waistline may benefit, too! Try weighing or measuring out staples such as pasta and rice when cooking to stay in control of portion size and reduce waste. from scratch 13 Cook One in every six meals is eaten

out of the home, according to a Public Health England study (PDF, 776kb). Of particular concern are hot food takeaways, which tend to be high in fat and salt, and low in fibre, fruit and vegetables. Cutting back on takeaways could save you up to £800 a year and inches off your waist!

Preparing and cooking your own meals is generally cheaper than buying a takeaway or a ready meal, and

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F O O D stock. Consider the deli counter for cheese and cured meats. You can get exact amounts, which is cheaper and less wasteful.

15 Price-check pre-

Photo credits www.fotolia.com

packaged produce Fruit and vegetables sometimes cost more prepackaged than loose.

Check the price per weight (for example £/kg).

Stores know that consumers want to buy in bulk, and so they mix it up: sometimes the packaged produce is cheaper, sometimes it’s more expensive. Also, pre-packaged isn’t always the freshest and you may end up with more than you need. down on 16 Cut luxuries

because it’s easier to control what goes in to your dish, it can be healthier. chicken whole 14 Buy The cheapest way to buy chicken

is to buy a whole chicken. It’s often more expensive to buy two pre-cut chicken breasts than a whole chicken.

From a whole chicken, you’ll get two breasts, two thighs, two drumsticks, plus a carcass and wings for making

Beware of BOGOF offers Special discounts such as buyone-get-one-free (BOGOF) deals can offer good value, but be careful: only buy items you actually need and are likely to keep and use – tinned or frozen fruit and veg or rice and pasta are a good example. Markdowns on perishables at the end of the shopping day are another way to bag a saving – but make sure the item gets used before the use-by-date and doesn’t go off sooner than expected.

18 If you’ve got a toddler in tow, Toddlers eat the same

get him or her used to eating the same meals as you instead of relying on costly pre-prepared toddler food. Simply blend or chop up their portion to suit their age and freeze extra child-sized portions for later. Make sure not to add any salt to their portions and be careful with spicy food. online 19 Shop Price comparison websites, such

as mysupermarket.com, let you select a basket of products and then choose the cheapest supplier. The price differences can be significant. Unlike going to the shops yourself, you’ll know how much you’ve spent before going to the till, which can make it easier to stay within budget.

20 Most supermarkets discount

Shop during the ‘happy hour’

If your regular shopping basket tends to include fizzy drinks, crisps, snack bars, biscuits and cakes, try trimming down on these non-essential items. Many of these are high in sugar and fat so you’ll be doing your waistline as well as your bottom line a favour. They can also contain a lot of salt. Think about cheaper and healthier alternatives – such as sparkling water and fruit juice instead of cola, or fruit and plain yoghurt.

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fresh items towards the end of the day. However, with longer opening hours it’s a case of finding out just the right time to grab those bargains.

Time it right and the “reduced to clear shelves” can save you big money.

Always check use-by dates.

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Why Breastfeed?

I

t’s never too early to start thinking about how you’re going to feed your baby. Today, most women in England are choosing to breastfeed.

• •

Breast milk is the only natural food designed for your baby.

Breastfeeding protects your baby from infections and diseases.

•

Breast milk provides health benefits

months (26 weeks) of your baby’s life. alongside other food will help them

Health benefits for you

continue to grow and develop.

Breastfeeding doesn’t only benefit your baby. It benefits your health too.

Breastfeeding is good for babies

Breastfeeding is good for mums as it:

Breastfed babies have:

•

•

Breastfeeding provides health benefits for mum.

•

It’s free.

•

It’s available whenever and wherever your baby needs a feed.

•

It’s the right temperature.

•

It can build a strong physical and emotional bond between mother and baby.

•

It can give you a great sense of achievement.

Health benefits for your baby Breastfeeding is the healthiest way to feed your baby. Exclusive breastfeeding (giving your baby breast milk only) is recommended for around the first six

less chance of diarrhoea and •

hospital as a result •

naturally uses up to 500 calories a day

fewer chest and ear infections and

•

having to go to hospital as a result •

less chance of being constipated

•

less likelihood of becoming obese

•

lowers your risk of getting breast and ovarian cancer

vomiting and having to go to

for your baby.

•

meet your baby’s changing needs.

After that, giving your baby breast milk

saves money – infant formula, the sterilising equipment and feeding equipment can be costly

•

can help to build a strong bond

and therefore developing type 2

between you and your baby

diabetes and other illnesses later

Exclusive breastfeeding can also delay

in life

the return of your periods. For more

less chance of developing eczema

information on contraception, see Sex and contraception.

Any amount of breastfeeding has a positive effect. The longer you

Common breastfeeding

breastfeed, the longer the protection

misconceptions

lasts and the greater the benefits.

Many myths and stories about

Infant formula doesn’t give your baby

breastfeeding have been passed down

the same ingredients or provide the

through family and friends, but some

same protection. Breast milk adapts to

are inaccurate or out-of-date. See how

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many you’ve heard, and separate fact

become.

up your milk supply.

from fiction:

Or call the National Breastfeeding

Myth 1: “It’s not that popular, only a

Myth 5: “Breastfeeding is easy for

few women do it in this country”

some women, but some don’t produce

Fact: 78% of women in England start

enough milk”

Clinical reasons for not breastfeeding

breastfeeding.

Fact: Almost all women are physically

Occasionally, there are clinical reasons

able to breastfeed. It’s a skill that every

for not breastfeeding. For example, if

Myth 2: “Breastfeeding will make my

woman needs to learn and practise

you have HIV or, in rare cases, you’re

breasts saggy”

before it becomes easy. It happens more

taking certain types of medication

Fact: Breastfeeding doesn’t cause your

quickly for some women than others,

that may harm your baby. Under

breasts to sag, but the ageing process

but nearly all women can produce the

these circumstances when there’s no

and losing or putting on weight can all

amount of milk their baby needs.

alternative, bottle feeding with infant

Helpline on 0300 100 0212.

have an effect.

formula will be recommended. If Myth 6: “If I breastfeed I can’t have a

you’re not sure whether you should

Myth 3: “Infant formula is basically the

sex life”

breastfeed your baby, speak to your

same as breast milk”

Fact: After you’ve had your baby you’ll

midwife or health visitor for information

Fact: Infant formula isn’t the same as

decide when it’s time to have sex with

and support. Alternatively, you can

breast milk. It’s not a living product so it

your partner. The same hormone that

find further sources of help in our

doesn’t have the antibodies, living cells,

helps to release your milk for the baby

Breastfeeding - help and support

enzymes or hormones that protect your

(oxytocin) is also made when you have

section.

baby from infections and diseases later

sex. When having sex you may leak a

in life.

little breast milk. This is normal.

Formula feeding If you decide to formula feed, read on

Myth 4: “People don’t like women

Changing from bottle to breast

‘Making up infant formula’ for practical

breastfeeding in public”

If you’ve already been formula feeding

and important safety information at

Fact: Surveys actually show that the

for a few days but you’ve changed your

www.nhschoices.uk

majority of people don’t mind women

mind and want to breastfeed, speak to

breastfeeding in public at all. The

your midwife or health visitor as soon

more it’s done, the more normal it will

as possible for support on how to build

M Y

H E A L T H Y

L I F E S T Y L E

4 6

No mums. No dads. No brothers or sisters. Not your next-door neighbour or the lady from the corner shop. No grandmas.

No grandpas. Not the chap from the chip shop or the noisy lads at the back of the bus. Not your best mate. Not a single stranger.

No one whatsoever. No one should face cancer alone.

Text TOGETHER to 70550 and donate £5 so we can be there for everyone who needs us.

Texts cost £5 plus your network charge. We receive 94p of every £1 donated in this way. Obtain bill payer’s permission first.

Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). MAC14175_0413

THIS SUMMER