CHANGING LOCAL COMMUNITIES - PROMOTING A HEALTHY NATION
SPRING 2014
www.mhealthylifestylemag.com
ALCOHOL AND SKIN CANCER
FLOSSING
What’s stopping you? Understanding
MEDICINES USE REVIEW
I am your MOS T ACCESSIBLE Healthcare professional
The DISCIPLINE of Living How to reduce
SALT INTAKE
in the name of If there is a good reason to Stop Smoking, It is to Stop in the name of love!
L VE O
CHANGING LOCAL COMMUNITIES - PROMOTING A HEALTHY NATION
SPRING 2014
www.mhealthylifestylemag.com
I am trained to take care of your HEALTH and MEDICATION
CONTEN 6
8
FLOSSING
What’s stopping you?
12
Sitting Right
The Discipline of Living 16
MEDICINES USE REVIEW
20
18
THE FOUR SWEET TIPS
How to reduce
SALT INTAKE
NTS 23
RECOGNIZE YOURSELF
CREATIVE DIRECTOR Joojo Kyei-Sarpong
CHIEF EDITOR
Dr. Adjoa Kyei-Sarpong
Design and Layout Kenteba Kreations
Credit
Change4Life British Heart Foundation Consensus Action on Salt and Health Alcohol Concern Breakthrough Cancer British Journal of Dermatology Ama Anfam-Mensah Sally Cervenak Jennifer Young Tanya Oliver-Grieves
Photography Credit www.fotolia.com
MAGAZINE CIC
31 KENSINGTON HOUSE, SUNDERLAND, SR2 8HW w:www.mhealthylifestylemag.com e: info@mhealthylifestyemag.com
My Healthy Lifestyle Magazine @Mymhlm
30 ALCOHOL AND SKIN CANCER
PUBLISHER
40 BODY FAT
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 Nonetheless, the information may be out of date as a result of continually development of Medical, commercial and legal practice.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.
The
DISCIPLINE of Living Joojo Kyei-Sarpong
W
A system of rules of conduct
elcome to 2014! In this edition we look at the discipline of an Olympian – a vital attribute of all sportsmen from sprinters and footballers to racing car drivers. With the exception of a few, sportsmen are well known for their discipline and self-restraint, denying themselves certain lifestyles in order to pursue their chosen field. But what exactly is discipline?
What stands out most in these definitions above is the emphasis on ‘training’. Unfortunately this is not something that most of us take kindly to, preferring rather to take shortcuts on the road to achieving our health goals. The discipline that promotes meticulous and dedicated training is far from popular. But we can learn so much from athletes who are true examples of discipline.
The Oxford dictionary defines discipline in the following ways: Controlled behaviour resulting from training Activity that provides mental or physical training
Ryan Giggs is the name that comes to mind when the issue of discipline arises. At the age of 40 he still plays football alongside his 17–20 yearold team mates in the most
M Y
prestigious and fast paced football league in the world. Clearly this did not just happen by chance. He had to choose a lifestyle that would enable him to maintain the fitness that is required to keep up on the football pitch. In a recent interview with Professor Chris Brady, a business lecturer at Salford University, Giggs spoke about how his desire to be part of the regular first team influenced his lifestyle choices. This included making changes to his diet, his bed, the car he drove and investing
H E A L T H Y
L I F E S T Y L E
6
heroes in the challenge we pursue.
in employing physiotherapists to help him maintain his physical health. Some might argue that it was wealth that enabled Giggs to make the investments that allow him to maintain his fitness. But money cannot buy the discipline and dedication which results in becoming the most decorated footballer in English history. We can train ourselves to become whoever we want to be, including meeting our personal health targets. This starts with: Resistance - curbing unhealthy appetites and cravings, and Dependence investing time into acquiring knowledge about health.
KEY LESSONS Make simple and achievable goals. Take baby steps towards these goals. Master these baby steps through repetition of these goals. Incorporate triggers into day-to-day activities to help remind you to stay on track – for example having the morning alarm as a reminder to go jogging or do sit-ups. Raise the standard once you get used to the goals you set in order to keep challenging yourself. Anything is possible with dedication and discipline!
Whether we leap ahead or take baby steps, every decision we make is a crucial step towards attaining the health targets we have set for ourselves. Through diligence, dedicated training and developing the art of discipline, we can become
Photo credits www.wallpaperhi.com M Y
H E A L T H Y
L I F E S T Y L E
7
M Y
O R A L
H E A L T H
What’s stopping you?
L
ove it or hate it, regular flossing is an essential part of keeping your mouth healthy. Yet a 2009 survey showed that fewer than 25% of adults in the UK use dental floss. So what is stopping us? This article examines 5 of the most common patient responses
Ama Anfam-Mensah to this question. Here is your guide to interdental cleaning. Response 1: I don’t need to floss A common misconception is that flossing is designed to remove excess debris from in between the teeth. Whilst flossing will do this, it is not its primary function. M Y
Flossing is done to remove dental plaque - a soft, whitish substance that forms on tooth surfaces in the presence of bacteria. Left untreated it can cause a number of problems ranging from bad breath (halitosis) to gum disease (gingivitis). Tooth brushing removes a large portion of dental plaque but proper interdental H E A L T H Y
L I F E S T Y L E
8
cleaning is vital to remove the rest. Response 2: I don’t know how to floss When done incorrectly flossing
can cause your gums real harm, so it is important to use the proper technique. By following the steps below you will be a pro flosser in no time:
WIND: Wind a 30cm length of floss around the middle finger of each hand, leaving a 3-4cm length in-between. GUIDE: Pull the floss taut and gently push it through the tooth-tooth contact, using your thumbs for the upper teeth and index fingers for the lower teeth. GLIDE: Glide the floss up and down along the side of the tooth and just below the gum line. DO NOT use a sawing motion, as this will damage your gums ROLL: Wrap the used floss around one finger and unroll a fresh section from the other. Continue flossing as above until the entire mouth is covered.
This technique applies when using any type of floss. Most people will be comfortable with unwaxed floss, but individuals with tight tooth-tooth contacts may benefit from using waxed floss or tape. TIP: To avoid missing any teeth out whilst flossing, it is helpful to establish a regular pattern; for example, top teeth (left to right) bottom teeth (left to right).
Response 3: Flossing is too fiddly for me Flossing can indeed be tricky at first, but most people are M Y
H E A L T H Y
L I F E S T Y L E
9
M Y
O R A L
H E A L T H
capable of effective flossing with regular practice. If you continue to struggle with flossing, a number of alternative options are available. Disposable dental floss holders (floss harps) are pre-threaded, Y-shaped flossing devices made up of a piece of floss held between two prongs. These are most useful for tight tooth-tooth contacts. For wider contacts, interdental brushes (‘bottle brushes’) are available in a range of sizes. Both appliances have a small handle to facilitate one-handed flossing. This makes it a popular choice for people with limited finger dexterity, such as children and the elderly. More advanced electronic flossers which use air or water to clean in between the teeth, typically used in dental practices, are also available to the public. Consult your dentist
or dental care professional (DCP) to find out the best option for you.
Response 4: Flossing makes my gums bleed If flossing causes gum pain or bleeding, chances are you have gingivitis or gum disease – precisely the conditions which flossing can prevent. So if you have been diagnosed with either, do not stop flossing! Persevere. Daily flossing for a week or two will remove the plaque and bacteria which has lead to this condition, and allow your gums to heal. If symptoms persist, arrange to see your dentist or DCP.
regular flossing is to make a habit of it. Choose a time to floss that suits you. If you are busier in the mornings, floss at night time and vice-versa. Alternatively, carry floss around with you in your bag or keep some in your car and use it when you have a moment to spare. If you make flossing a part of your daily routine it will stop being a chore. Soon you will think no more of it than you would of taking a shower or brewing your morning cuppa.
Response 5: I don’t have time to floss Effective flossing does not take time – just 3 to 5 minutes in most cases. The best way to ensure
M Y
H E A L T H Y
L I F E S T Y L E
1 0
KNOW YOURSELF REAL! Testicular Cancer is
early detection saves lives
Visit your GP immediately if you notice a lump or swelling on your testicle
M Y
P O S T U R E
!
Sitting Right
Dayo Olumodeji
www.daoconsulting.co.uk
M Y
H E A L T H Y
L I F E S T Y L E
1 2
T
he increasing presence of technology in our daily lives has led to more and more of us sitting for long hours, whether that’s to use the computers at our work places or tablets and phones in our bedrooms, and this can be harmful to the spine. Here are some tips on correct sitting posture: Adjust your chair so that your lower back is properly supported. Adjust the height of your chair to ensure you can use the keyboard with your wrists and forearms straight and level with the floor. This helps to prevent repetitive strain injuries. Rest your feet on the floor. If your feet are not flat on the floor, ask for a footrest which allows you to rest your feet at a level that’s comfortable. Crossing your legs can cut off circulation and cause hip problems. Place your screen directly in front of you at eye level.
Ensure your screen has a swivel and can tilt.
a colleague rather than emailing or telephoning.
Place the keyboard of your computer in front of you when typing and keep at a comfortable keying position, ensuring that key characters are readable.
Take breaks to prevent fatigue rather than to recover from tiredness. Take short frequent breaks, instead of longer infrequent ones.
Keep your mouse close. Avoid screen glare and reflection. Make objects accessible. Objects used regularly should be placed within reach, for example your stapler or telephone. Avoid repeatedly stretching or twisting to reach for things. Avoid phone strain by exchanging your handset for a headset if you spend a lot of time on the phone. Constantly cradling the phone between your ear and shoulder can strain the muscles in your neck.
Lack of knowledge of how to use equipment, especially chairs, can also be the cause of bad posture. People are often unaware of how to adjust their chairs beyond raising and lowering the seat height. This may be because the controls of the chairs are not clear or because the instructions supplied with the chairs have been lost. Training and information on adjusting chairs should be specific to any type of chair provided. People can also be reminded to adopt good posture and take necessary and appropriate breaks through the use of posters, messages on mouse mats, intranet pages, screen savers and reminders at team talks.
Vary your tasks, for example by walking across the room to obtain information from
M Y
H E A L T H Y
L I F E S T Y L E
1 3
In the battle against cigarettes we can help you win
nosmokingday.org.uk 0300 123 1044 ŠBritish Heart Foundation 2013, registered charity in England and Wales (225971) and in Scotland (SC039426).
M Y
M E D I C A T I O N S
what is a
MEDICINES USE REVIEW Royal Pharmaceutical Society
A
Medicines Use Review is a free NHS service offered by pharmacies in the UK. The review involves an appointment with your local pharmacist, in a private consultation room. It is an opportunity for you to discuss your medicines with a pharmacist, to understand how your medicines should be used and why they have been prescribed, as well as solving any problems you may have with them. How do I know if I am I eligible for a Medicines Use Review? You can ask for a Medicines Use
M Y
H E A L T H Y
L I F E S T Y L E
1 6
Review if: You are regularly taking more than one prescription medicine. You are taking medicines for a long term illness, for example, asthma, arthritis, diabetes or epilepsy. You have recently been discharged from hospital. Even if you’re not in any of these groups, you can ask your pharmacist for advice about your medication at any time. Can I request a Medicines Use Review? Yes, you can ask for a review at your local pharmacy where you get your prescription medicines. Your pharmacist might invite you for a review, either in person or in a letter through the post. Is the Medicines Use Review service offered everywhere in the UK? No, not every local pharmacy offers this service. Ask at your local pharmacy if they offer this service. What can I expect from a Medicines Use Review? A medicines use review will involve a confidential conversation between you and your pharmacist about your medication in
a private consultation area at your local pharmacy. The pharmacist is there to listen to any concerns or questions you have and help you get the best out of your medicines. The pharmacist will start by going through all the medicines you take, finding out how you take your medicines, and if you have enough information about them. The pharmacist will check how well you are getting on with your medicines, for example, if you can swallow your medicines easily, or if you are using your inhaler properly. Together, you will discuss how you think your medicines are working. Not all your medicines may be necessary, the dose might need to be adjusted, or you may be experiencing certain side effects. The pharmacist may be able to suggest some changes to your medication which you can discuss with your GP. The pharmacist will fill in a form, called the Medicine Review Action Plan, so you have a record of what was agreed during the meeting. A copy will also go to your GP to be put into your medical notes. You can also ask for a copy to be sent to another M Y
health professional involved in your care – for example, your district nurse, or your carer. How long will the review take? A typical review will take between 10 and 20 minutes. How often will I need a Medicines Use Review? It is recommended that you have a review with your pharmacist once a year. Can children have a Medicines Use Review? Children can take part if they are capable of giving consent. Consent cannot be given by a carer or parent on behalf of the child. If I want to talk to my pharmacist about my medication, does it have to be done via the Medicines Use Review service? No, you can ask your pharmacist questions at any time, but a review will give you both more time to concentrate on you and your medicines.
H E A L T H Y
L I F E S T Y L E
1 7
M Y
F O O D
THE FOUR SWEET TIPS Four tips on creating a food-healthy environment at home D r. Ro ber t H. Lus tig Pediatric Endocrinologist, University of California, San Francisco
Reduce sugar intake. One way to do this is by getting rid of every sugary drink in the house. There is no such thing as a good sugary drink and this includes fruit juice. You can get enough vitamin C from other foods.
Eat more fibre. You can keep insulin levels down by including fibre in your diet. Insulin is the hormone that drives weight gain by moving the sugar in the bloodstream into cells and body tissues. By eating fibre alongside carbohydrates, the insulin response is reduced because blood sugar levels don’t get as high. Always check the dietary fibre content (aim for at least 3g for solids foods) on
the packaging of any food you buy.
Wait at least 20 minutes for second portions. It’s important to give food time to work! When your stomach is empty, the hormone ghrelin is at its highest which makes us feels hungry and encourages us to eat. Eating leads to a reduction in the hormone. However the reduction of ghrelin reduces hunger but does not induce satiety (the feeling of fullness and satisfaction after a meal). Hunger and satiety are two different concepts. Satiety occurs when food gets to the end of the intestines. When the food enters the stomach, it has a 22-feet intestinal journey before satiety can occur and that takes time. One way to speed up M Y
the satiety process is by eating more dietary fibre. Fibre makes food travel through the intestines faster, make you feel satisfied quicker and therefore saving you from second portions and extra calories!
Buy your screen time with activity. Earn your TV, Facebook, video game and texting time with physical activities such as walking or bike riding. For example 30 minutes of walking earns you 30 minutes of TV time. Remember the exercise has to be consistent and sustained in order to be effective. Reference: The Skinny on Obesity http://www.uctv.tv/skinny-on-obesity/
H E A L T H Y
L I F E S T Y L E
1 8
M Y
F O O D
salt How to reduce your
intake
A publication from Consensus Action on Salt and Health
T
here are a number of simple ways that you can
reduce your salt intake. By understanding the truth behind some common salt myths Learning how to read labels Understanding which foods are high in salt You can watch what you’re eating at home and when you’re eating out.
Knowing which foods contain a lot of salt is a great place to start when it comes to lowering your salt intake. About a quarter of salt is added during cooking and at the table and very small amounts are present naturally in most foods, but most of our salt intake (75-80%) is hidden in ready-prepared or
processed food and food bought from takeaways and restaurants.
Give yourself time to adjust Many of us have developed a preference for salty flavours due to years of eating manufactured foods with a high salt content as well as the use of salt as seasoning. Initially when you reduce your salt intake foods tend to taste bland, but after two or three weeks you will start to taste the real and delicious flavour of natural food. Give yourself time to adjust. In the tips for eating at home, you’ll find alternative ways of adding flavour to your food.
Foods that contain salt It can be surprising which foods add the most salt to our diets. M Y
Everyday foods which push up our salt intakes include bread, salads, sandwiches, soups, processed and smoked meat and fish, cheese, cooking sauces and table sauces. See our healthy shopping guide and the tables on the next page to see which foods are high, low and medium in salt, so you can make simple swaps. Our tips for eating at home and eating out, and our low salt recipes, will show you where you can make positive changes. Visit our website at www. actiononsalt.org.uk for more information.
H E A L T H Y
L I F E S T Y L E
2 0
Healthy choices - low salt shopping guide
Lower in salt and/or saturated fat Try and choose these foods
Low salt options
These foods can contain some salt and/or saturated fat Choose lower salt options
Bread, cereals and starchy foods Some breakfast cereals e.g. shredded wheat, porridge oats and muesli with no added salt Grains e.g. couscous, bulgar wheat, quinoa, gnocchi, rice and pasta Potatoes and plantain
Check the label!
They are usually high in salt and/or saturated fat Eat only occasionally or as a treat Bread, cereals and starchy foods Most breakfast cereals e.g. puffed rice, corn flakes, bran flakes, muesli and wheat biscuits Bread including rye and soda; Most sandwiches Processed pasta e.g. tinned in sauce, filled and pasta salad
Meat, fish and vegetarian alternatives Fresh, lean meat and white and oily fish Tinned fish in water Soya mince and tofu
Eggs and dairy 1% fat milk, Skimmed milk, light soya milk and light soya cream Low fat/ fat free yogurt, soya yogurt
Meat, fish and vegetarian alternatives Breaded poultry; Extra lean mince; Meat-based soup and ready meals Fish cakes, fish in batter or crumbs, fish in sauce; Tinned fish in oil Vegetarian sausages and burgers and meat free ready meals; Quorn
Fruits and vegetables Fresh, frozen and dried fruits, vegetables and pulses Tinned fruit and vegetables with no added salt
Eggs and dairy Semi skimmed milk, soya milk including flavoured and soya cream Yoghurt and low fat crème fraiche Cottage cheese and low fat cream cheese; Mozzarella Eggs
Meat, fish and vegetarian alternatives Processed meat e.g. pâté, ham, bacon, gammon, corned beef, burgers, sausages Meat pies and sausage rolls Smoked fish; Prawns & shellfish; Tinned anchovies & tuna in brine Vegetarian and meat free sausage rolls, pies and bacon
Fruits and vegetables Pickled vegetables; Processed potatoes e.g. croquettes, waffles and oven chips Baked beans; Tinned vegetables with salt added; Tinned fruit in syrup Prepared salads; Vegetable soup and ready meals
Desserts and sweet snacks Sugar free jelly; Low fat yoghurt; rice pudding Fruits and fruit salad, ready prepared fruit snacks; dried fruit Meringue
Eggs and dairy Whole milk, cream, soured cream and crème fraiche; Coconut cream/milk; Most cheeses e.g. cheddar, brie, stilton, parmesan, cream cheese and processed cheese; Quiches
Fruits and vegetables Vegetable pies Some pre-prepared vegetable dishes
Desserts and sweet snacks Fruit buns; Frozen yogurt; Fruit crumble; Jelly; Fruit trifle ‘Diet’ desserts e.g. light chocolate mousse Some sweet biscuits e.g. jaffa cakes, rich tea; reduced fat biscuits Cereal bars, breakfast pots (yogurt-based)
Savoury snacks Unsalted popcorn; Rice cakes; Plain breadsticks Unsalted nuts and seeds (in moderation); No added salt crisps Salsa dips
Fats and oils Some oils e.g. olive, rapeseed, canola, peanut/groundnut, sunflower, sesame and corn oils
Desserts and sweet snacks Cakes, cheesecake and ice-cream; Most pastry- or cream-based desserts; Hot chocolate made with milk or cream Confectionary e.g. fudge, chocolate, toffee, sweets; Sweet biscuits
Savoury snacks Flavoured breadsticks and low salt crisps; Crispbreads, oatcakes and flavoured rice cakes; Savoury crackers and biscuits Dried wasabi peas Most vegetable - or pulse-based dips e.g. hummus and guacamole
Cook-in sauces, table sauces and seasonings Vinegar, lemon juice and wine Herbs and spices; Tomato puree Apple, cranberry and mint sauce
Fats and oils Low fat spreads
Savoury snacks Salted popcorn, crisps and salted or roasted nuts Sour cream- and mayonnaise-based dips and cheese dips Cheese flavoured biscuits Olives; sundried tomatoes
Cook-in sauces, table sauces and seasonings Low salt stock cubes; Gravy Pasta and curry sauces Packet sauces e.g. bread, cheese and onion sauce; Chutneys & pickles
For more information visit www.actiononsalt.org.uk
Cook-in sauces, table sauces and seasonings All types of salt e.g. rock, sea and table salt; Stock cubes; Spreads e.g. yeast extract (marmite), chocolate spread, peanut butter; Table sauces e.g. soy, horseradish, bread and BBQ sauce, ketchup, mayonnaise, salad cream and mustard; Tabasco sauce Curry paste; Pesto
Fats and oils Some fats e.g. butter, ghee, dripping, lard and suet Some oils e.g. palm and coconut oil Pastry
Bread, cereals and starchy foods Sandwiches filled with cheese and/or processed meat Pizzas; Pot noodles and instant noodles
Limit these foods
Struggling to read food labels in supermarkets? Use this guide to reduce your intake of salt and saturated fat. Remember to keep an eye on your portion sizes.
2 1
L I F E S T Y L E
H E A L T H Y
M Y
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
Samuel L. Jackson
w w w. o n e f o r t h e b o y s . c o m M Y
H E A L T H Y
L I F E S T Y L E
2 2
LETTER FROM THE EDITOR
Women don’t stop being women when they are diagnosed with cancer. Jennifer Young
Y
ou didn’t stop being a woman when you were diagnosed with cancer, but often you have stopped being treated like one. No longer are you able to relax and enjoy your usual beauty routine. Someone has told you to avoid a few of the ingredients in cosmetics. Gone are your luxurious lotions and potions. What’s worse is that your skin isn’t your skin anymore, it is itchy and sore and it reacts angrily to your favourite moisturiser. You didn’t sign up for this. It was being told of all these extra burdens carried by cancer patients that provided the motivation to create the Defiant Beauty Skincare Collections, and has led to the creation of www.BeautyDespiteCancer. co.uk, and now, this magazine. Our aim is to help you to recognise yourself as you go through treatment. Here you will find style and beauty advice as well as some wise words from those that have been through treatment and know how you feel. I hope that you find our very first edition useful and please do use our appearance advice line. The team is very experienced and can help you to Recognise Yourself.
TOP TEN WIG TIPS Anne Roche
Positive Appearance Expert
H
ere are a few tips to make your wig your own, just like you would with your own hair. After brushing, use your fingers like a comb to break up the hair and make it look more natural. Add movement, texture and definition with some non-sticky wax or gloss.
Alter your wig if it is too big when your hair goes. Don’t be tempted to pull it down to make it feel secure. If the cap size is too big and the wig feels ‘baggy’ on your head, it can be taken in. If you feel your wig has too much hair, it can be thinned out or get a finer wig. Highlighted wigs tend to look more natural as the hair looks less dense. Wigs that have roots coming through look incredibly natural. Putting a fringe into a wig can camouflage thinning eyebrows. Accessorise your wig with scarves or hair jewellery. It changes the look of your wig and definitely fools people.
Make sure your wig is on or above your front hair line. If your wig is too low down, it looks like you have no forehead!
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
Hectic Healing S
tep away from the laptop, stop cleaning, get off the cross trainer – instead, stop, breathe, and read on. I am no longer striving to be more fit or organised, but instead, to do more of doing absolutely nothing! It has come to my notice that finding time to relax and actually do very little is becoming progressively harder. Not because time is limited, but because we don’t physically let ourselves. It’s time to admit that we have a pause problem! It took a cancer diagnosis to make me pause and consider how little I let my body rest. Though I started treatment with the intention of looking after myself, (juices, yoga) I never rested, instead battled furiously against the restrictions that I found myself a slave to. I felt frustrated, angry and limited by the fatigue; this viscous circle made me even more tearful and volatile. Can we not just let ourselves be? Social media has made us constantly accessible, and therefore efficiency and immediate
Samantha Reynolds
responses are part of our default reactions. What is wrong with our off buttons? The first time I was diagnosed, in desperation for distraction, I accepted a part time job. As the first round of radiotherapy finished, I started a reflexology course. When I went through radiotherapy the second time, I signed onto a mindfulness course to help me relax. What my body really needed was mindless sleep! Was it any wonder that after two weeks of radiotherapy and commuting; I had a melt down and caught a hideous chest infection. My reflexologist, and real life angel, says it is vital to be rather than do. It has taken me four years and a secondary diagnosis to really understand and appreciate this. We need to be nourished and strong and we only get that from a deeper quality of rest.
attitude of surrender. For instance, lying in front of the TV wrapped in a duvet, or reading Hello magazine in bed at 2pm and just being OK with that. I know some patients can physically barely raise their heads off the pillow during treatment, but they still feel ashamed or frustrated. If ever you have an excuse to be selfish, it’s now! Give yourself that precious time to stop, heal and repair, ready for the next round. The most special advice I ever received was to see myself as a caterpillar in her cocoon. Staying warm, dry and cosy during the cold winter, only to emerge in the spring as a beautiful butterfly. If nature can stop, heal and nourish itself, then shouldn’t we? Read the full article at: www.beautydespitecancer. co.uk/blog/2013/hectichealing
Cancer treatment exhausts the very fibre of our being, so maybe it would be more proactive to adopt an
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
Time For Bed Jen Freeman Interior Designer
S
leep is essential for your health and wellbeing, and so I am focusing on how to achieve a wonderful looking bed.
This is a perfect way to bring in different textures for a luxurious look and feel, and creates a bed that simply asks to be climbed into.
A great home is a true reflection of your personality, so when it comes to choosing bedding, opt for colours and patterns that you absolutely love in order for your personal style to come out. If you are happy with your bedroom colour scheme, choose bedding in colours that coordinate, but maybe mix things up with different patterns and textures.
Despite common male opinion, scatter cushions are a must. They are vital in creating the right look and feel. If you have a fabulous bed frame worth showing off, tuck your duvet under the mattress for a neat, tailored look.
Consider adding throws and cushions that will both enhance your bed whilst also being practical by providing essential warmth.
Your bedroom is your nest, a comfort zone that will hold you cocoon-like from the rest of the world. You deserve the very best. Sweet Dreams.
APPEARANCE ADVICE LINE: UK - 0800 999 8518
Replace lost Eyebrows Fiona Brunt Make Up Artist
L
osing your eyebrows is distressing but you can still have beautiful eyebrows despite partial or full loss of eyebrow hairs if you use some brush a brow (wax and powder). If your eyebrows are sparse, apply the wax and then use the powder to fill them in using light feathery strokes. The powder will stick to the wax to keep it in place. Use the following method to get the correct shape if you have lost all of your brows: First start with the inside edge of the brow. Line a pencil up with the outside edge of your nose and the inside of your eye, make a dot. IRELAND – 01 492 6829
THE
JENNIFER YOUNG PRO D UCTS
Rotate the pencil still touching the outside of the nose until it goes across the outside edge of your eye. Place a dot here. Make sure you are looking straight ahead in the mirror, then to find the arch rotate the pencil at your nose so it now crosses the outside of your pupil, this is where the highest point of your eyebrow should be. Make a dot slightly higher than your initial dots as the brow goes up here. Then join the line together. You can create the top line by following the bottom then filling in the middle. WATCH OUT Big news about brows coming soon…
How unique are the JY products? They completely unique. They are as unique as you. Every one is different and made to order.
can complete the consultation process as often as you like, we don’t charge for this service.
We help you to formulate the product that is best for you. We don’t ask you to choose the product that is the closest match to your needs from a fixed and limited range. Jennifer Young bespoke skincare products are a sheer joy to use.
During a typical online session, you are asked questions about your skin and other issues that you might want help with. As you answer the questions, we select the oils that suit your needs most. We know which oils are best matched to each skin type and concern and we only use these in your unique product.
Our online consultation takes all of your individual needs and preferences into account and allows us to make the best product for you. Our online process has been specially developed by experts who have devoted a great deal of time and attention to making sure that we get it right. You
At events, run by our Jennifer Young consultants. The consultants are trained to help you decide upon the combination of ingredients that is best for you. You and your friends spend an hour or so learning about the benefits of our ingredients and trying some of them on your skin.
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
You will learn more about essential oils and will choose those that suit you best. You will have the opportunity to smell them in combination so that you can be sure you love them. As one of our clients said ‘I knew I had the right essential oil blend for me when I wanted to drink it’. Of course we didn’t let her drink it but there was a glass of champagne to hand. It’s not all about essential oils. You also get to experience the vegetable oils that we use in the products. You will learn how your skin reacts to them, those that it loves and those that it does not. How different is the online session to a session at an event? It is the experience that is different, rather than the outcome. You will experience the oils at the events and make choices based on those experiences. The online consultation results in our product formulators making choices based on your answers. All of your needs and preferences are taken into account but you don’t know how your unique product feels or smells until it arrives – it is very exciting!
How long after a consultation does someone receive his/her products? Our aim is to dispatch within 3 days of an order being placed. Consultant orders are sent to the consultant. They will deliver it to you. Orders that are placed direct with us are sent to the client.
all recognize older ladies that overdid the tanning and are now paying the price? Vitamin D is part of the reason that our skin looks better in the summer but there is no getting away from the sun being damaging to the skin. We all have to strike a balance and that balance will be different for each of us.
Why is it so important to take care of your skin? The skin is a mirror of our health. How often are you told that you look tired or not yourself? The skin gives away all of your secrets, hormonal status, age, diet, alcohol intake. Looking after your skin can help to keep your secrets. How many of us would like it if our skin did not betray our age?
Does JY recommend different formulations in different seasons? We create products according to the needs of our clients. Not only are those clients unique but they are changing. We often provide much heavier formulations in the winter as the skin is drier. We do recommend continued consultations as the skin changes, not only as a result of the season, but as a result of the effectiveness of our products. Acne isn’t a concern when it has gone but anti-aging may well be higher on the agenda when the skin is clear.
How do the different seasons of the year affect the skin? The impact of changing temperatures and humidity on our skin is massive. Nevertheless, modern age technology such as air conditioning, heating and an indoor living removes us from these variables which isn’t necessarily good. Humidity is great for the skin and both air conditioners and heating are drying. The summer is complicated for the skin! Don’t we all look fabulous with a tan? Can’t we
APPEARANCE ADVICE LINE: UK - 0800 999 8518
What other factors affect the skin Genetics, geography, lifestyle, diet, stress, smoking. Who needs to care for their skin the most? Those who: • Smoke • Are having treatment
IRELAND – 01 492 6829
for cancer • Are stressed • Have a hectic lifestyle • Eat ‘badly’ – lots of fat and refined sugars
• Sunbathe or use sunbeds • Seem to have aged more quickly than their peers
• Have a high alcohol intake
For more information about the Jennifer Young products visit www.beautydespitecancer.co.uk
APPEARANCE ADVICE LINE: UK - 0800 999 8518
IRELAND – 01 492 6829
M Y
S K I N
A study published by the British Journal of Dermatology
Alcohol consumption raises skin cancer risk R
egular alcohol drinking could increase your risk of developing melanoma, the most dangerous form of skin cancer, by up to 55 per cent, according to research published in the British Journal of Dermatology. The study was in the form of a meta-analysis, a type of research that combines the results from previous investigations taking due account of the strength of evidence in each study. In this case the results were drawn from 16 studies, for a combined total of 6,251 cases of melanoma.
The study focused on the effect of what the researchers classify as moderate to heavy drinking (more than one drink, or 12.5g of ethanol a day), and found that this increases melanoma risk by 20 per cent. There has been very little research into the effect of heavy drinking (more than 50g of ethanol a day) in this area, however it was noted that risk increased proportionately with alcohol intake, allowing the researchers to estimate an increased risk of 55 per cent for heavy drinkers. It has been previously reported M Y
that alcohol drinking increases the severity of sunburn, which is one of the major risk factors for melanoma, however, this study, by researchers from Italy, Sweden, USA, Iran and France, has made the link between alcohol consumption and skin cancer. Behavioural factors are an obvious cause of increased risk of sunburn – alcohol can impair our judgement and lead us to spend longer in the sun or forego sun protection. However, this study explores the biological changes caused by alcohol, and
H E A L T H Y
L I F E S T Y L E
3 0
how these may also increase our cancer risk. Exactly how alcohol consumption increases your chances of developing melanoma is not fully established, but the researches explain that ethanol is converted to a chemical compound called acetaldehyde soon after it is ingested. It is thought that acetaldehyde may act as a ‘photosensitizer’ (making skin more sensitive to light), which in turn generates molecules called ‘reactive oxygen species’ that damage cells (known as ‘oxidative stress’) in a way that can cause skin cancers. Dr Eva Negri, one of the authors of the study, said: “We know that in the presence of UV radiation, drinking alcohol can alter the body’s immunocompetence, the ability to produce a normal immune response. This can lead to far greater cellular damage and subsequently cause skin cancers to form. This study aimed to quantify the extent to which the melanoma risk is increased with alcohol intake, and we hope that armed with this knowledge people can better protect themselves in the sun.” The authors do, however, add a note of caution to interpreting the results, as it is not possible to quantify the impact of UV
in isolation on each individual and retrospectively adjust the results accordingly if this wasn’t factored into the original study. Professor Chris Bunker, President of the British Association of Dermatologists said: “Skin cancer is the most common type of cancer in the UK and melanoma is its deadliest form, any research into this area is very welcome. Brits haven’t always been known for their moderation when it comes to either alcohol or the sun, but this research is important as it provides people with further information to make informed choices about their health. “We would always urge people to be careful in the sun and try to enjoy it responsibly. It is not uncommon to have a few drinks whilst on holiday or at a barbeque, we would just encourage people to be careful and make sure they are protecting their skin, this research provides an extra incentive to do so. Many of us have seen holiday makers who have been caught unawares the day before, fuzzy-headed and lobster red – an unwelcome combination.” Alcohol consumption is one of the most important, and potentially avoidable, risk factors for cancer. About 3.6% of all cancers (5.2% in men, 1.7% in women) are attributable
to alcohol drinking worldwide. Facts about melanoma: Skin cancer is the UK’s most common cancer, and melanoma is its deadliest form There are approximately 13,000 new cases of melanoma per year in the UK (2010) Melanoma is the 5th most common cancer in the UK (2010) Melanoma is most common in the South East of England and Scotland Incidence of melanoma increases with age, however skin cancers are becoming increasingly common in young people Incidence rates in general have been increasing in the UK, partly due to changing habits in the sun, and an increase in foreign travel with the availability of budget flights to sunny destinations For more information contact: Matt Gass: 0207 391 6084, or Nina Goad: 0207 391 6094, Email: comms@bad.org.uk, Website: www.bad.org.uk.
Requesting A Prescription?
M Y
R E P O R T S
DRY JANUARY Changing lives according to participants Alcohol Concern
D
ry January has proven to be a life changing experience for many of those involved reports the charity behind the campaign, Alcohol Concern. The campaign is being hailed as a huge success with more than 17,300 people signing up to take part. Early signs show that many participants felt better and highly positive about their experience with plans to drink less going forward. This indicates that taking a month off could be one way of changing long term drinking habits among the population. A formal evaluation will now be undertaken independently by the University of Sussex to follow up with participants throughout the year to see if they have
been able to cut down following January. The aim of the campaign is to encourage a new conversation about alcohol and to support people to think about the way they drink. Social media has been central to this with lively debate, discussion and support from several thousand people on the campaign’s Facebook page and Twitter stream. Emily Robinson, Director of Campaigns at Alcohol Concern said: “We’re absolutely thrilled at the success of this year’s campaign with four times as many people signing up to go dry with us as in 2013. “It tells us that people do want to have an honest and
real conversation about their drinking, they want to try something new but they need a bit of help, support and encouragement to make that change. “Many participants are telling us through social media that this month has been a life changing experience for them. They’ve had light bulb moments about the way they drink and why. Many people report feeling great and having realised that they have the confidence to socialise without alcohol. We’re incredibly proud to be able to help people make changes which we hope will have a lasting, positive impact for them.” The 2014 campaign has been supported by a panel of experts ranging from doctors
M Y
R E P O R T S
to nutritionists, a dentist and a fitness expert. Ten online advice sessions with those experts were held throughout the month answering questions and encouraging participants to complete the challenge. For many the online support was key. Joy, one Dry January participant said: “Thanks for the continued support. I’m honestly not sure I would have managed it this far without accessing Dry Jan. Feeling great on a Monday
morning, for a change!” Elaine said: “Went to our staff Christmas party last night at the pub where I work. It’s the first time I remember going to a social event without drinking. I was really nervous to start with but soon got into the party mood...I now realise you can let your hair down without filling up on booze...Loved the support of Dry January. Don’t think I would have been so successful without it.”
M Y
Meanwhile Chris, who’s 60, emailed Dry January to say this is the longest he’s gone without a drink since he was 16 and that he was determined to complete the month. For further information about Alcohol Concern or Dry January, contact Emma Conroy econroy@alcoholconcern.org.uk 020 7566 9803
H E A L T H Y
L I F E S T Y L E
3 4
Changes to check for TOUCH LOOK CHECK 1 TOUCH
Lump - may not be seen, but might be felt
Can you feel a lump? Either in the breast, upper chest or armpits. Is there a lumpy area? Or unusual thickening of the breast tissue that doesn’t go away? Is there any unusual pain? Either in part of the breast or the armpit. 2 LOOK
Skin texture e.g. dimpling/ puckering
Being breast aware simply means knowing what your breasts look and feel like normally, being on the lookout for any unusual changes and getting them checked out by your doctor. It’s as simple as TLC... TOUCH your breasts. Can you feel anything unusual? LOOK for changes. Is there any change in shape or texture? CHECK anything unusual with your doctor. No one knows your body better than you and everyone will have their own way of touching and looking for changes – there’s no special technique and you don’t need any training.
Appearance or direction of nipple
Nipple discharge
Any change in size or shape? For example, one breast might become larger or lower than the other. Any change in skin texture? Such as puckering or dimpling of the skin of the breast. Any change in colour? For example the breast may look red or inflamed. What about the appearance or direction of the nipple? For example, one might become inverted (turned in) when it normally points out. Any unusual discharge? One or both nipples might have a discharge. Any rash or crusting? Of the nipple or surrounding area. 3 CHECK
Rash or crusting
Is anything unusual? If so, get it checked out by your doctor as soon as possible.
You may normally feel breast tissue changes or pain before or during your periods. This is why it’s important to check your breasts regularly so you get to know how they look and feel at different times of the month, and can notice any changes that are unusual for you.
DEBUNK THE MYTHS
MYTH 01
WE DON’T NEED TO TALK ABOUT CANCER Truth: Whilst cancer can be a difficult topic to address, particularly in some cultures and settings, dealing with the disease openly can improve outcomes at an individual, community and policy level.
M Y
H E A L T H Y
L I F E S T Y L E
3 6
DEBUNK THE MYTHS
MYTH 02
THERE ARE NO SIGNS OR SYMPTOMS OF CANCER Truth: For many cancers, there are warning signs and symptoms and the beneďŹ ts of early detection are indisputable
M Y
H E A L T H Y
L I F E S T Y L E
3 7
DEBUNK THE MYTHS
MYTH 03
THERE IS NOTHING I CAN DO ABOUT CANCER Truth: There is a lot that can be done at an individual, community and policy level and with the right strategies; a third of the most common cancers can be prevented.
M Y
H E A L T H Y
L I F E S T Y L E
3 8
DEBUNK THE MYTHS
MYTH 04
I DON’T HAVE THE RIGHT TO CANCER CARE Truth: All people have the right to have the right to effective cancer treatments and services on equal terms, and without suffering hardship as a consequence.
M Y
H E A L T H Y
L I F E S T Y L E
3 9
UnderstandingBODY FAT Tanya Oliver-Grieves
As we are all aware our bodies keep growing until we reach adulthood. Our shape is determined by many different factors from our skeletal structure to the distribution of fat and muscles.
I often hear people saying “I have the fat gene” and it’s true that our genes do play a role in the way our bodies develop. I am also regularly asked, “why are ladies’ hips bigger than men’s?”. Well quite simply because our bodies are M Y
designed for child birth - that is why we have larger, flatter and more rounded pelvises. I start today by saying this because throughout our lives our bodies develop and change in many ways and for many
H E A L T H Y
L I F E S T Y L E
4 0
reasons. Each and every person is different, yet we all seem to be unsure why we are fat. We question ourselves daily – ‘what am I doing wrong?’, ‘why can’t I lose weight? ‘. Fat distribution plays an important role for our health. We do need a certain amount of fat but not an oversupply of it. The body needs fat for functions such as insulation, vitamin absorption, shock absorption and temperature regulation. Insufficient fat in the body may lead to dietary vitamin deficiencies. Following a very low-fat diet makes us more likely to be low in fat-soluble vitamins and that can have a negative impact on immunity, bone health and the body’s ability to heal itself. Body fat is stored on the body in a lumpy form. Once this has presented itself, if the body does not use it as energy, it will be stored in fat cells. Fat tissues don’t just store fat, they are also an endocrine organ that secretes hormones that not only help to burn fat but also suppress our appetite and regulate other bodily functions. So what I am saying here is that
if you were to have acceptable levels of fat in your body, you are more than likely to produce your hormones as you should. But if you have excess fat on your body, the fat will be accumulated and hormones may not function as they should. You see it is down to volume and distribution. New fat cells can occur over time by eating fatty foods. The fat cells in the body can also get bigger by swelling. We can lose fat from the cells but the cells themselves will always be there waiting for excessive amounts of the lumpy deposits in order to grow again. We know excessive amounts of fat can be problematic, but if we understand a little about it we can take a step towards maintaining our health. So what can we do to prevent the cells growing and reduce the fat cells we do have? Eat the right types of fat – the ones our bodies can digest easily. Fat does a lot more than simply supply calories. Fat is also necessary for making hormones, maintaining the functioning of our nervous system & maintaining healthy blood vessels. Try eating unprocessed fats found in
M Y
nuts, seeds and fish. Start resistance training. Muscle is your furnace to burning fat! This doesn’t mean building excessive muscle bulk, but you can build muscle that is necessary in order to burn fat. Muscle is a metabolic tissue so the more you have the more your body will be able to efficiently burn those carbs! Have you ever wondered why a healthy fit person can eat more food than you? Try doing a little aerobic training because this uses oxygen and fat as a fuel source. Why not try something like swimming, walking, cycling or my favourite higher intensity interval training (HIIT). If you would like a resistance or a HIIT training workout that you can do at home feel free to contact me. You can find my contact details at www.tanyaolivergrieves.com.
H E A L T H Y
L I F E S T Y L E
4 1
easy smart swap ideas It‛s easy to make changes for the whole family.
With Change4Life‛s Smart Swaps you can cut sugar, fat and calories from your diet by swapping everyday food and drinks for lower-fat or sugar- free alternatives. There‛s no need to give up on your family favourites – just choose a Smart Swap and start cutting fat and sugar today. Swapping takeaways for home cooking can save a staggering £800 a year. Try our healthier Smart Recipes app for delicious homemade fish and chips, creamy kormas and speedy pizzas and start saving today! Make vegetables the main event! They tend to cost less than meat, so swapping more veg into your meals can cut your food bills, as well as cutting back on fat. Swap salt for herbs, spices or pepper and add flavour to your dish. Try some ginger, basil, coriander or curry powder to spice up your meal. Why not swap butter in your mash for a low fat spread. It will still be creamy and just as tasty.
M Y
H E A L T H Y
L I F E S T Y L E
4 2
Five smart swaps See how much healthier you and your family can be by making these 5 easy swaps.
See what your family could save over 4 weeks Saving up to three quarters of a 1kg bag of sugar per family over 4 weeks
Based on swap to sugar free drinks only
Saving up to a third of a pint of fat per family over 4 weeks
Saving of 83 sugar cubes per family over 4 weeks
Chees
e
Full Fat
Cheese
Saving nearly a third of a pint of fat per family over 4 weeks
Saving up to three quarters of a pint of fat per family over 4 weeks
Savings based on average purchases by a sample of families over 4 weeks. Source: Kantar 2013 M Y
H E A L T H Y
L I F E S T Y L E
4 3
ers
ks only
The Government recommends that children under the age of 2 should not restrict their intake of fat.
From 2 years if they are a good eater and growing well, children can move to semiskimmed milk.
From the age of 5 children can also be served 1% fat or skimmed milk.
Be calorie smart Calories are clues to what you should be eating each
this flap to the inside edge of first panel
Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. If you are looking to make healthier choices try lower-fat milk and dairy foods.
Š Crown copyright 2013
Swap it don’t stop it!
Be calorie smart Calories are clues to what you should be eating each day. They’re also really handy for planning how much to eat and when. Try to aim for 400 calories for breakfast, 600 for lunch and 600 for your evening meal (that includes any drinks and desserts you have with your meal too). That leaves a few for any healthier snacks. A man needs around 2500 calories a day and a woman 2000. Remember kids need me-size meals.
Smart Recipes app Get meal ideas on the move to help you make your Smart Swaps, and lots of other fun stuff too. Search Change4Life, or download it now for FREE from the iTunes Store or Google Play.
C4L342
M Y
H E A L T H Y
L I F E S T Y L E
4 5
Make your table-talker in 2 steps:
children can move to semiskimmed milk.
Smart Swap is a registered trade mark of the Licensor and is used under licence
of 2 should not restrict their intake of fat.
MEN UNITED V PROSTATE CANCER
It is time for men to come together, as Men United, against the common enemy of prostate cancer, one of the UK’s biggest man killers.
WE CAN WIN THIS www.prostatecanceruk.org
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
Over 60 and feeling under the weather? See your local pharmacist for quick health advice. or go to www.nhs.uk/asap The earlier, the better.