Health & Beauty

New Year, New You!

As 2023 looms, many of us will start to take stock of the year gone by. Globally and nationally there have been turbulent times, and 2022 may well be a year that many are glad to see the back of.

It is also the time of year when our minds may turn to resolutions. Often these resolutions are health related – lose weight, get fi tter, stop smoking or drinking... The depressing truth is that less than 10% of New Year’s resolutions are still in place by February.

So how can we make sure that our resolutions see us through to next year and beyond? 1 Make sure it’s something YOU want to change. Often people say they want to change something in their life because they think they ‘ought to’ or because their family (or doctor!) have nagged them to. Motivation comes from within, so make sure it’s something that you really want to do. 2 Understand why you haven’t done it yet. Smoking, alcohol or eating can all give us pleasure; perhaps we haven’t changed our habits because we enjoy them. Try and think about other things you could do to fulfi l those needs. 3 Make your goals specifi c. Saying “I’m going to lose weight” is very vague and almost certain not to work. Instead you might say “This week I am going to sign up for a weight loss app” or “I will start keeping a food diary and will aim to lose a 1lb a week”. 4 Is it manageable or realistic? Setting an unachievable goal will mean failure is far more likely. If you are someone who does no physical exercise at all, aiming to run the London Marathon in a few months may be unrealistic. Why not set a smaller, more manageable shortterm goal like completing the couch to 5K programme or going for a walk three times a week? Working towards longer-term goals in a step-wise fashion means you can see progress more quickly and reward yourself for your achievements. 5 Avoid the all or nothing approach. I often see patients who have tried something such as giving up smoking, but as soon as they cave in and have one cigarette, they think, “That’s it, I’ve failed” and ditch the whole idea. Accept that it may be two steps forwards and one step back. One bad day, or even several, does not mean that you should stop trying. 6 Let other people know your plans. If you tell family and friends what you are planning, it makes it much less likely you will back out on your plans. It can also be helpful to have others around you willing you on. Why not get a friend or relative to do it with you? Backing out of that weekly exercise class becomes a lot more diffi cult if there is someone else to consider. 7 Remove temptations. For example, If you are giving up smoking, make sure before you start that there are no cigarettes in the house, no ashtrays, no matches etc. If temptation strikes, this makes it much harder to fall off the wagon. 8 Plan ahead – don’t wait until New Year’s Eve to make your plans. Read up on your goals and then then set a start day. Think about what you will do when you are tempted or feel like giving up. How will you manage it? How could you distract yourself? Phoning a friend, having drink of water or even walking around the block may help. n

Dr Rachel Tyler is a doctor at

Stirling Road Surgery, St Budeaux

What are you waiting for? Get planning for 2023 and if you are need of some help or inspiration, check out: www.oneyouplymouth.co.uk

Best foot forward

When we stand, our weight is distributed from the heel onto the ball of the foot where the skin is tougher. When there is an increase in pressure, some areas of skin can thicken and form corns and callus.

Callus is a build-up of hard skin on the sole of the foot. It is usually caused by a bony deformity, your gait or unsuitable footwear. Sometimes patients are more prone to forming callus due to their skin type.

Corns are caused by pressure over bony prominences and the centre may cause pain if it is pressing on a nerve. There are fi ve diff erent types of corns: 1 Hard corns – the most common type, which presents as a small area of hard skin up to the size of a small pea. This can be caused by the foot functioning incorrectly. 2 Soft corns – these develop with pressure and are usually white and rubbery. They often form between toes where the skin is moist. 3 Seed corns – these are tiny corns that tend to form on their own or in groups on the bottom of the foot and are usually painless. 4 Vascular/neurovascular corns – these are corns that have both nerve fi bres and blood vessels in them. They can be very painful and quite often bleed if cut. 5 Fibrous corns – these form when corns have been chronic and are more attached to deeper tissues.

I do not recommend trying to remove a corn yourself, especially if you are diabetic. A podiatrist will be able to reduce the corn and recommend a treatment plan to try and prevent the corn returning or to manage it.

Always consult a podiatrist for advice before purchasing corn removing products. Be careful about using corn plasters, as they contain acids which can burn the skin, potentially causing an infection. A podiatrist will be able to remove corns and callus, apply padding or insoles to relieve pressure or fi t corrective appliances for long-term relief.

Emollient creams delay callus building up and help improve the skin’s natural elasticity. Your podiatrist will be able to advise you on the best skin creams. You may also need to wear more supportive or wider fi tting footwear to reduce pressure on the aff ected area.

If you have corns or callus, you can treat them yourself by gently fi ling the area and applying a moisturising cream. Do not self-treat if you have diabetes, poor circulation or a reduced immune system.

If you experience any foot care issues that are not getting better or seem to be getting worse, you should seek professional help. Always ensure that any practitioners you visit are registered with the Health and Care Professions Council (HCPC) and describe themselves as a podiatrist (or chiropodist). n

Chelsea Tritschler, HCPC Registered Podiatrist at Derriford Therapies

THERAPIES

TAKING CARE OF YOUR FEET

Our Podiatry & Chiropody Foot Treatments Include:

Routine Podiatry/Chiropody treatment • Nail Surgery Verruca Treatments • Biomechanical Assessment Contact: Chelsea Tritschler HCPC Registered Podiatrist 01752 422322 • info@derrifordtherapies.co.uk Book online @ www.derrifordtherapies.co.uk FREE parking and full disabled access 77 Upland Drive, Derriford, Plymouth, PL6 6BE

Worried about how much you are drinking? Finding it hard to stick to just one or two?

As a certifi ed This Naked Mind coach, I can help you gain control, and change your relationship with alcohol. QUALIFIED, COMPASSIONATE AND EFFECTIVE HELP IS AT HAND

CERTIFIED SENIOR COACH

Book a free discovery call at:

e health benefi ts of running ...even in winter!

Karen Eccles took up running after having her second child. Now Chair of the Plymouth Harriers, she shares her inspirational journey...

At the age of 34, after the birth of my second child, I started running to lose the last stone of weight that I had gained during pregnancy. I walked/ran from work to my childminder’s house to collect my children. Running was free, so was ideal at a time when we didn’t have a lot of disposable income. It was also easy to fit running into my busy life and I immediately saw the benefits: I lost weight; my self-esteem and body image improved; I had more energy; I ate more sensibly to support my running; and my cardiovascular fitness improved. Cardiovascular disease is one of the main causes of death and disability in the UK. Running helps to lower your risk and can also help protect individuals from strokes, control blood pressure, increase good cholesterol levels in the body, reduce the risk of blood clots, improve lung function, boost the immune system, lower the risk of breast cancer, and protect women from osteoporosis during the menopause. During the early part of my running life, I ran on my own, but my running would drop off during the winter because I didn’t like running on my own in the dark or in horrible weather. I found it difficult to maintain my weight and I missed the post-run ‘high’. When running and exercising, the brain releases

Lisa’sMobile Hairdressing

Covering all your hairdressing needs in the comfort of your own home. 07769 207644

endorphins that ease stress and anxiety, boosting your mood. Endorphins are neurotransmitters and the body’s natural painkillers. The running ‘high’ is especially beneficial for individuals who suffer with Seasonal Affective Disorder (SAD), commonly known as ‘winter depression’. In 2000, I joined a running club to continue running through the winter with a group of like-minded individuals. I developed lifelong friendships borne out of an understanding of what you all go through when training together, keeping each other going in allweather conditions. On the days that I didn’t want to run, I went anyway because I was meeting my club mates and I didn’t want to let them down. We always had fun and I felt so much better afterwards. At 61, I still have those same friends and am now Chair of the Plymouth Harriers. Running has enriched my life beyond words and I’m always happy to welcome others into the sport to see how it changes their lives too.n Karen Eccles

Karen Eccles, Chair of Plymouth Harriers – chair@plymouthharriers.net

KMO BEAUTY

Makeup & Brows

• Makeup for all occasions • Makeup lessons • Beauty treatments Call Kezia 07572093619