Compass Summer 2017

COMPASS Your Health & Wellbeing Guide

Summer 2017

Lonliness COPING WITH

YOU'RE NOT IN THIS ALONE

RETHINKING DRINKING Signs that you 're drinking too much alcohol

Summer Recipes

ALL NATURAL ICE LOLLIES

5

SYMPTOMS MEN SHOULD

NEVER IGNORE

Keeping the kids healthy TIPS FOR THE SUMMER HOLIDAYS

Surviving or Thriving?

LOOKING AFTER YOUR MENTAL HEALTH

Sun-Proof & Age-Proof Your Skin KEEP YOUR SKIN SAFE IN THE SUN

HOW TO SPOT A

TOXIC FRIENDSHIP KNOWING WHEN IT'S TIME TO LET GO

SUMMER FITNESS TIPS

THE DO’S AND DON’TS OF WORKING OUT IN WARM WEATHER Your warm-weather cheat sheet to having

fun, staying cool and getting the best results.

DON’T Wait for Your Thirst to Tell You When to Drink Once you start thinking about a nice, cold glass of water, you’re probably already dehydrated, DO use the “lemonade test.” When you peek in the toilet immediately after you urinate, you want to see liquid the color of pale lemonade; if it’s a vibrant yellow or looks like apple juice, you need more fluids.

The general recommendation is to drink 17 to 20 ounces of water (a typical single-size bottle of water, like you’d buy in a shop, is 20 ounces) two to three hours before exercise on a typical day—this takes into account the fact that you’ll probably hit the loo before heading outside. Then, during your workout, try to drink an additional 7 to 10 ounces of water every 10 to 20 minutes (this is especially important on sweltering days).

One more thing: Remember that you still sweat even when you’re swimming, doing water aerobics or surfing, so leave a bottle of water on the shore or at the side of the pool.

DON’T Protein-Load Before Your Workout Some research has suggested that too much protein before a sweat session could elevate your basal temperature, making you feel even hotter. You’re better saving the protein bar for after your workout, when it will help you rebuild muscle.

DO cool off with an icey drink. Researchers have known for some time that lowering core body temperature before and during exercise can help athletes perform better, A study published in 2010 in the journal Medicine & Science in Sports & Exercise found that when athletes drank a flavoured slush before running on a treadmill in a hot room, they were able to keep up the pace for an average of 10 minutes longer than when they drank cold, flavoured water.

One more thing: Don’t plan to stop by McDonalds on your way to the gym; the slushes in the study were more like frozen energy drinks than sugary fast-food drinks.

The sodium in sports drinks can help the body retain fluid that is lost through sweat, so for the ultimate workout refresher, try combining your favorite sports drink with some crushed ice.

DON’T Ignore That Sluggish Feeling It’s 80 degrees, the humidity is above 60 percent, and halfway through your jog, you start to feel like you’re wading through a swamp. You may think you’re just having an off day, but could be a sign of heat exhaustion, when your

DON’T Forget to Strect Make sure to stretch before and after your workouts. Often we forget to stretch in the summer because we feel as though our muscles are already “warm enough,” due to the heat. Make sure you don’t fall prey to this type of thinking, and remember that stretching not only prevents injuries but also helps us to create the long lean muscles that we love oh-so-much.

Stretching also helps to metabolize blood sugar, which reduces fat storage, and improves coordination by reducing unintentional jerky movements and allowing us to move with efficiency and grace.

internal thermostat goes on the blink and is no longer able to effectively cool the body.

Symptoms can vary, but early ones include muscle weakness, profuse sweating, an accelerated heartbeat, dizziness and clammy skin.

DO take advantage of longer days and earlier starts. Begin your workouts earlier in the morning, or a little later at night. With the sun out for a longer period of time, your mind will be more receptive to working out both earlier and later than you may be used to.

DO give your body time to adjust to summer.

It can take from 10 to 14 days to acclimatize to warmer weather. When the temperature first starts to climb, take your workouts down a notch: do fewer intervals, or save that long endurance ride for a cooler day. If you start to feel weak during outdoor boot camp, back off and lighten your weights. Trying to push through heat exhaustion can lead to a potentially life-threatening heatstroke. If symptoms persist, head for shade or an airconditioned space and drinking water. If after 30 minutes you’re still nauseated, call a doctor.

Be flexible about when you work out, Check the weather and find out when temps are going to be the lowest that day. Sometimes it’s early in the morning, and sometimes late in the evening, so you’lll need to rearrange your schedule to fit in exercise during the coolest time of day.

One more thing: keep in mind that research shows that one experience of heat exhaustion may make you prone to another bout, so keep an eye on the weather forecast.

Finally, set your summer goals. Are you looking to run a marathon, take a backpacking trip or simply feel good baring more skin? When you have a set goal that you are working toward, your workouts become more meaningful.

Hopefully these tips will help you build and stick to your exercise routine, even during these distraction-filled summer months!

p e e K o t s ip T g in p Sip r e m m u S is h T ) im l S You Cool (& ATION TIPS TO AVOID FOLLOW THESE SUMMER HYDR AS THE TEMPERATURE RISES SUFFERING FROM DEHYDRATION

As summer heats up, you’re probably paying more attention to your fluid intake (or at least you should be). When it’s hot outside and you’re keeping active, dehydration can leave you feeling light-headed and disoriented. Cooling off with refreshing beverages can keep your body hydrated and your waistline intact — if you know which ones to drink.

While a Caribbean cocktail may be what you have in mind, remember that alcoholic beverages can dehydrate you and awaken your appetite.

Did you know that a cocktail such as a piña colada can have as much as 300 calories! While you may start with good intentions to stick to a couple drinks, four drinks, a few appetizers and some dessert later and you’ll be full of regrets!

Here are some tips to keep cool and slim this summer...

Keep the Fluids Flowing: You don’t have to drink just plain water to be hydrated. All non-alcoholic beverages count toward fluid needs, including juice, milk, coffee, tea, sports drinks and sodas. Yes, caffeinated drinks count too!

Eat to Stay Hydrated: Eating fruits and vegetables with a high content of water is a delicious way to hydrate and they provide you with a boost in your daily nutrients. Some of my favourites are cucumbers, watermelon, grapes, and peaches. Freeze them or make them into fun small ice lollies for an extra refreshing cooling effect.

Have a “Mocktail”: Don’t let alcohol get in the way of enjoying your summer outings. Instead opt for your favourite flavourful “mocktails” that incorporate low- and no-calorie beverage mixers or juices instead of alcohol. Try adding a handful of mint sprigs and 3-4 lime slices to some lemon-lime soda and a handful of pomegranate seeds for a tart punch of colour.

Take the Flow On the Go: Make sure to keep a reusable water bottle with your favourite beverage with you at all times. If you’re active in hot weather, it’s easy to get dehydrated quickly!

Remember to drink fluids BEFORE, DURING, and AFTER vigorous exercise. For physical activity lasting longer than 1-1.5 hours, sport drinks help replace important carbohydrates and electrolytes, in addition to fluids.

Aim to stay hydrated without over-hydrating.

How can you tell? Your urine should be a pale yellow.

Go for the coconut. Water that is. Coconut water is a mineral-rich liquid from the inside of young, green coconuts. Packed with potassium, magnesium, sodium, and calcium, coconut water can replenish lost fluids and electrolytes from exercise and hot summer temperatures.

Try freezing coconut water ice cubes or ice pops for a refreshing, hydrating summer treat.

Infuse with flavour: Whether you prefer limes, lemons, oranges, berries, or cucumbers, infusing your water with fresh fruit can make for a refreshing and spa-like beverage, without any added artificial sweeteners or preservatives.

Don’t Wait. One mistake that’s easy to make is waiting to drink until you feel thirsty. Thirst and dry mouth can be signs of mild dehydration. Even if you don’t feel thirsty, it’s important to drink regularly throughout the day and listen to your body!

HAPPY HYDRATING!

KEEP YOUR KIDS HEALTHY THIS SUMMER Hot weather provides opportunities for kids to enjoy the outdoors. Take steps to keep them safe and healthy, both indoors and outdoors.

BE SERIOUS ABOUT BEDTIME Without the early school-day alarm looming, getting kids to bed on time can seem less important. But a sleep routine still matters. Kids who sleep less have less energy to do the things that keep them healthy, like exercising. A tired brain is also more likely to make unhealthy choices, like zoning out on the couch with a bag of chips all day.

So limit those up-all-night sleepovers and be firm about a set bedtime. To make it easier: P Keep a regular dinnertime.

P Make sure your child gets fresh air and exercise during the day.

P Turn off screens an hour before bed.

MASTER WATER SAFETY Swimming and other water activities are excellent ways to get the physical activity and health benefits needed for a healthy life. Get the most from these activities while helping everyone stay safe and healthy.

P When kids are in or near water, closely supervise them at all times.

P Help prevent recreational water illnesses, which is illness caused by germs and chemicals found in the water we swim in. Take kids on bathroom breaks and check diapers every hour, and change them in a bathroom or diaper-changing area–not poolside–to keep germs away from the pool.

P Stay safe while boating by wearing a life jacket.

Properly fitted life jackets can prevent drownings and should be worn at all times by everyone on any boat.

BE SUN SMART Just a few serious sunburns can increase your child’s risk of skin cancer later in life. Adults and children need protection from ultraviolet (UV) rays whenever they’re outdoors. Learn how to protect your child from sun damage.

P Seek shade when necessary. UV rays are strongest and most harmful during midday, so it’s best to plan indoor activities then. If this is not possible, seek shade under a tree, an umbrella, or a pop-up tent.

P When possible, cover up with long-sleeved shirts and long pants and skirts to provide protection from UV rays.

P Wear a hat that shades the face, scalp, ears, and neck. If your child chooses a baseball cap, be sure to protect exposed areas with sunscreen.

P Wear sunglasses. They protect your child’s eyes from UV rays, which can lead to cataracts later in life.

in-season produce. Let them choose tomatoes, melons, or peppers, and then make dinner together.

Research has shown that kids who learn how to grow and cook their own food eat more fruits and vegetables.

FIND A NEW ROUTINE

P Use a sunscreen with at least SPF (sun protection factor) 15 every time your child goes outside. For the best protection, apply sunscreen generously 30 minutes before going outdoors. Don’t forget to protect ears, noses, lips, and the tops of feet.

GET OUTSIDE AND GET ACTIVE There’s no better time to show kids that moving is fun. Don’t focus on calorie burning. Instead, help them try something new or find activities they like.

If sports are their thing, you can sign them up for a summer camp or a local team. Or help them organise a regular game of football or rounders with other kids nearby. Or teach them how to fly a kite, ride a bike, or do a cannonball into the pool on holiday!

And make your family time count. Set a time every day when you all take a walk, ride bikes, play tig in the backgarden, skipping, play football, dance, or swim. It all adds to the 60 minutes of activity kids need every day - no matter what season it is.

FOCUS ON FOOD You can still pack a lunch for your kids, even when they’re not headed to school. It works great if they’re spending days outside or taking part in activities.

But they can also take it along on a walk or to the pool or park, instead of grabbing fast food or raiding the vending machines. Fill that lunchbox bag with fruits, vegetables, whole grains, and protein, and skip sweetened drinks.

At home, swap out the junk food in your cupboards and fridge (fizzy drinks, cookies, chips, fatty frozen foods) for healthier stuff. When your kids want to raid the kitchen during the day, they’ll have better foods to choose from.

Take advantage of your kids’ extra downtime to get them involved with their food, too. Plant a mini vegetable garden together - if you’ve got room, or visit a farmers market to pick from all the

The school year comes with plenty of structure, and all that scheduling can help encourage healthy habits. Put a little rhythm into lazy summer days with activities that will keep them active. You can sign your child up for clubs, swimming lessons, playgroups, story time, or other activities.

Check with your local council and libraries for free or low-cost options. Or make your own plan for regular activities to cut down on boredom. A daily schedule could mean less screen time and less snacking (and maybe even less whining).

MANAGING ALLERGIES Allergies can affect children at any time of the year, not just in spring. Summer allergies most commmonly include hay fever and insect bites, but also can be made worse by air pollution in some major cities. Summer allergy symptoms can include runny nose, itchy eyes and nose, sneezing, and coughing.

Developing a fever is usually not an allergy symptom and may indicate a summer cold rather than allergies. Allergies can usually be treated with over-the-counter antihistamines, decongestants, nasal sprays, and eye drops, but in severe cases may require a prescription.

DEALING WITH EAR INFECTIONS Ear infections are extremely common in young children, and while they are not usually very serious, they can progress to the point of causing deafness if not treated promptly. Swimmer’s ear is a very common infection of the outer ear that gets its name from the fact that it is often caused by water trapped inside the ear, although it can also be caused by fingers, cotton swabs, or other foreign materials that can damage the lining of the ear canal.

Many children get swimmer’s ear after swimming in pools or the ocean, but it can often be treated effectively through over-the-counter ear drops.

If your child complains of pain in their ear, see a doctor immediately for a diagnosis and treatment plan.

h t i w g n i p Co

s e i r r o W y e n o M It’s normal to feel worried, anxious or down when times are hard. Job insecurity, redundancy, debt and financial problems can all cause emotional distress. But there are lots of things you can do to help yourself if you’re in a difficult situation.

David Richards, professor of mental health services research at the University of Exeter, explains how financial problems can affect your mental wellbeing. He also offers lifestyle tips to help you out of a slump and advice on when to seek medical help.

How financial problems affect mental health When you’ve been made redundant or you’re struggling with debt, feeling low or anxious is a normal response.

Losing your job can affect your self-esteem and financial circumstances, which in turn can trigger emotional distress. Fear of redundancy can also lead to worry, which is a very common human emotion.

You may be feeling, behaving or thinking in ways that are unfamiliar. But this doesn’t necessarily mean you’re suffering from depression or an anxiety disorder.

How can you feel more positive?

Professor Richards’ top tips for coping with feeling low and anxious are: “Be more active, face your fears and don’t drink too much alcohol.”

P Being more active means not withdrawing from life. Keep seeing your friends, keep your CV up-to-date, don’t ignore the bills – try to keep paying them.

If you have more time because you’re not at work, take up some form of exercise, as it can improve your mood if you’re feeling low.

P Facing your fears means not avoiding things you find difficult. For example, if it looks like you’re going into debt, get advice on how to prioritise your debts. When people feel anxious, they sometimes avoid talking to others or can lose their confidence about driving or travelling. If this starts to happen, facing up to these situations will generally make them easier.

P For some people, alcohol can become a problem. You may drink more than usual as a way of dealing with, or hiding, your emotions or just to fill time. But alcohol won’t help you deal with your problems and could add to your stress.

Why routine is important If you don’t have to go to work in the morning, you can get into a poor sleep routine, lying in bed until late or watching TV all day. Get up at your normal time and stick to your routine.

If you lose your routine, it can also affect your eating. You may stop cooking meals, start eating snacks instead of having proper meals, or miss breakfast because you’re still in bed.

When should you get medical help?

Most people who experience emotional distress will pick themselves up after a few days or weeks and then feel able to tackle challenges, such as finding a new job and organising bill payments.

However, for a small number of people, the feelings of anxiety and low mood don’t go away, and these feelings interfere with the way they live their life.

If you’re still feeling worried, anxious or low after a few weeks, see your GP. You may find that talking to a professional therapist could help. Your GP can advise you on talking therapy services in your area.

Seek help immediately if...

If you start feeling like you really can’t cope and life is becoming very difficult or isn’t worth living, make sure you get help straight away. These are dangerous signals that shouldn’t be ignored and mean you need to talk to someone.

As previously stated, either see your GP or contact helplines such as Samaritans (08457 90 90 90) for free, confidential, nonjudgemental emotional support.

If you’ve had depression or anxiety before, even if it wasn’t formally diagnosed, seek help immediately. You’re more likely to have an episode of depression if you’ve had one before.

5 Tips to Help You Cope When You’re in Debt

1. Focus on the here and now

3. Face your demons

Whether it’s debt management or an IVA, getting out of debt can be a long process and it’s important to take it one step at a time. Spending all your time thinking about the future and what might happen can lead to your stress levels creeping up.

It’s scientifically proven that living in the moment will make you happier.

It’s equally essential to not get too bogged down with the past. It’s better to accept what’s happened and focus on taking steps to improve your life right now.

We all have times when we want to bury our head in the sand. If problems seem too much to deal with it’s incredibly tempting to try to put them out of our mind000000000000000000000000000 and forget them.

Only we never really forget things when we try to put them out of our mind – they just hang over us like a cloud and make us feel worse. This can be true when the problem relates to money, as feelings of fear and shame make it even harder to hold our hands up and ask for help.

2. Stay positive Think about all the things that you love about your life. Getting out of debt often means having to do without some of the material things that we often convince ourselves we need. If you take stock of your situation it’s certain that there’ll be things in your life that are more important than money. They’re what’s important.

Keeping a positive mental attitude will make everything easier to manage. Being positive doesn’t mean painting on a fake smile and struggling on.

4. Stick to a budget Creating a budget is one of the first steps towards taking control of your finances and getting back on track. Budgeting helps you to see where your money is going, so it’s easier to make sure that you’ve covered all of the things you need to pay.

A budget is also great in helping you spot areas where you can make savings. As most of your household bills and debt payments are made monthly, we suggest that you make all the figures in your budget calendar, monthly.

5. Get support We know that being in debt can be an isolating experience. For some reason we all feel a bit strange talking about money to our friends and family and it can lead to feeling quite lonely. If you can overcome this awkwardness and confide in a trusted friend or family member then you’re bound to feel less alone.

If you’re worried about your finances or need support and feel you can’t talk to friends or family, please see the numbers and services listed here.

g

Useful Numbers & Services Citizens Advice Bureau

www.citizensadvice.org.uk The Citizens Advice Bureau is a good place to get information about benefits, how to deal with debt, what you’re entitled to if you’re made redundant, and who to speak to if you end up losing your home.

GOV.UK

www.gov.uk The GOV.UK website has sections on: • • •

Redundancy & dismissals Benefits Managing debt

Finding a new job The Jobseekers section on GOV.UK provides lots of advice for people looking for work, including tips on how to write a CV, planning your job hunt, and applying for jobs online.

Coping with debt Citizens Advice Bureau also has lots of information on sorting out debt on its website in the section on Help with debt.

The charity Mind also has a section on its website (www.mind.org.uk) about money under mental health, which includes advice on how to manage debt.

Other useful organisations include: • Money Advice Service 0300 500 5000 • National Debtline 0808 808 4000 • StepChange Debt Charity 0800 138 1111 Remember! These helplines & services are FREE to use.

ALL NATURAL FRUIT ICE LOLLIES

RASPBERRY & COCONUT

TWO CONTRASTING FLAVOURS WORK PERFECTLY TOGETHER FOR A SMOOTH TREAT WITH A SWEET KICK.

INGREDIENTS

1 can (14oz/400ml) coconut milk (light or regular) 2 tablespoons sugar (honey, agave, maple or stevia) 1 cup (5oz/150g) raspberries

NUTRITIONAL INFORMATION

This popsicle is suitable for a Vegan and Dairy free Diet Serving size: 1 serving Calories: 145 Fat: 13g Saturated fat: 10g Carbohydrates: 6g Sugar: 3g

INSTRUCTIONS

1. In a food processor or hand blender, puree the raspberries until smooth and set aside.

2. In a separate bowl whisk together the coconut milk and sugar.

3. In your mold, fill ⅓ way with your raspberry puree, then follow with your coconut milk milk all the way to the top. I like to give it a swirl to create a pretty ripple effect.

4. Cover mold, add sticks and freeze for at least 5 hours or overnight.

They will keep in the freezer for up to 8 weeks.

TIP: Run the molds under warm water to loosen up the popsicles.

PEACHES & CREAM

A REAL TREAT. AN OLD FAVOURITE TRANSFORMED INTO A DELICIOUS ICEY DESSERT .

INGREDIENTS

1 ½ cups (12oz/ 360g) yogurt (greek or regular) 4 tablespoons sugar (honey, agave, maple or stevia) ¾ cup (6floz/180g) cream 2 teaspoons vanilla extract 3 Cups (450g/16oz) peache

INSTRUCTIONS

1. Mix the first 4 ingredients together in a bowl.

2. Puree the peaches in a blender until smooth.

3. Fill your mold ¼ way with peach puree, then ¼ of the cream mix and repeat for another 2 layers.

4. Cover mold, add sticks and freeze for at least 5 hours or overnight.

They will keep in the freezer for up to 8 weeks.

TIP: Run the molds under warm water to loosen up the popsicles.

NUTRITIONAL INFORMATION

Serving size: 1 serving Calories: 114 Fat: 6g Saturated fat: 3g Unsaturated fat: 2g Carbohydrates: 14g Sugar: 14g

GREEN SMOOTHIE

A MULIT-PURPOSE ICE LOLLY, PERFECT FOR BREAKFAST ON A WARM DAY, AS A SNACK OR FOR DESSERT.

INGREDIENTS 1 large banana 1 cup (5oz/150g) pineapple ½ cup (4oz / 115g) orange juice 2 handfuls of spinach

INSTRUCTIONS

1. In a food processor or hand blender, puree the banana, pineapple and orange juice until smooth.

2. Fill the mold ½ way with the fruit mix.

3. Put the rest of the mix back on the blender, throw in your spinach and blend up until the spinach is pureed.

4. Fill your popsicle mold with the rest of the fruit mix, giving you 2 colorful layers.

5. Cover mold, add sticks and freeze for at least 5 hours or overnight.

They will keep in the freezer for up to 8 weeks.

TIP: Run the molds under warm water to loosen up the popsicles.

NUTRITIONAL INFORMATION

This popsicle is suitable for a Vegan and Dairy free Diet Serving size: 1 serving Calories: 51 Fat: 3g Saturated fat: 0 Carbohydrates: 7g Sugar: 4g

WATERMELON & KIWI

NOT ONLY IMPRESSIVE, BUT THIS LOLLY ACTUALLY CONTAINS 3 DIFFERENT TYPES OF FRUIT

INGREDIENTS 2 cups (12oz/340g) Watermelon, diced 1 cup (6oz/180g) Strawberries 4 tablespoons chocolate chips, optional ½ cup (4oz/115g) coconut milk, regular or light 1 cup (5 ½ oz/155g) Kiwi, diced

INSTRUCTIONS

1. In a food processor or hand blender, puree the watermelon and strawberries until smooth and set aside.

2. Puree the kiwi until smooth and set aside.

3. In your mold, fill 2/3 way with your watermelon puree. Stir in the chocolate chips which will be the seeds in the watermelon. Freeze this layer for 30 minutes.

4. For the next layer pour in a layer of coconut milk on top of the frozen watermelon, leaving room for the kiwi layer on top. Pop back in the freezer for another 30 minutes.

5. Pour the pureed kiwi on top of the frozen coconut milk. Freezing in between layers gives you lovely clean layering.

6. Cover mold, add sticks and freeze for at least 5 hours or overnight.

They will keep in the freezer for up to 8 weeks.

TIP: Run the molds under warm water to loosen up the popsicles.

NUTRITIONAL INFORMATION

Serving size: 1 serving Calories: 92 Fat: 5g Saturated fat: 3g Carbohydrates: 13g Sugar: 7g

DRINKS OF BRITAIN Units. They all add up.

SHOULD N OT REGULARL Y EXCEED MEN

3-4

UNITS DAIL Y

WOMEN

2-3

UNITS DAIL Y

Know Your Limits.

RETHINKING DRINKING Signs that you're drinking a little too much...

You're reading this, so chances are that you consider yourself a moderate drinker.

Perhaps you enjoy the odd glass of wine after work, or have a few pints on Saturdays only and abstain for the rest of the week.

And if you've been drinking a bit more than usual recently - well, it's summer, after all.

But with warnings that moderate middleclass drinking habits have become a 'silent killer' - contributing to soaring numbers of deaths from liver disease - how do you know when your drinking has slipped into something more harmful?

NEEDING THE LOO AT NIGHT Waking up a few times in the night to go to the loo could be a sign you're drinking more alcohol than your body can handle, according to Rizwan Hamid, a consultant urological surgeon at London Urology Associates.

We make something called anti- diuretic hormone to regulate the amount of urine in our bodies, he says.

This hormone tells the kidneys to make the urine more concentrated, so there is less volume produced.

'At night we produce more of the hormone, which is why we don't need to go to the loo as much. But while alcohol is in your system, the production of this hormone is decreased, causing you to produce more urine.

'If people drink regularly, they may accept waking up to go to the loo as normal, but if you are under 65 you shouldn't be getting up in the night at all,' says Mr Hamid. 'Even people over 65 shouldn't get up more than once.'

EYES DRY WHEN YOU WAKE UP Drinking can make your eyes feel noticeably drier, says Rob Scott, a consultant ophthalmologist at BMI Priory Hospital Birmingham.

Alcohol not only dehydrates the entire body, it can also end up in your tears, interfering with lubrication.

'Your eyes become more sticky when you drink alcohol,' says Professor Scott.

A 2012 study published in the journal Ophthalmology found people given a dose of pure alcohol based on their weight (around six units for a 10st person - roughly the equivalent of two pints of strong beer) had more dry patches on their eyes at 8 am the next day than those who didn't drink.

So if you regularly wake up with dry eyes, check that your alcohol intake isn't to blame.

CAN'T WAIT FOR THAT 6PM DRINK If the thought of a glass of wine is what gets you through a difficult day, it could be the first sign of a more serious problem, says Claudia Bernat, consultant psychiatrist at the Priory Hospital in London.

She says people may think they don't have a problem because they don't have to drink there and then - 'but if you're spending time in the day thinking "When I get home I can have a drink" rather than "I can see my family", it could be a warning sign'.

People use alcohol to self-medicate, particularly if they're depressed or anxious, says Dr Bernat.

'But alcohol is a depressant, so it can end up making things worse.

'If you're self-medicating, it's too late. We need to try to recognise the point just before that happens. If you're thinking about what you will have to drink later, that could be a clue.'

TUMMY TROUBLE Stomach problems such as diarrhoea could be a sign you're drinking more than you should. This may be because you don't absorb all the excess fluid you're drinking, and the result is watery stools.

And stools that don't flush away easily could be a sign your liver is struggling to cope. If this happens on a regular basis, it could be an early warning sign that the liver is not breaking down fat properly because of the pressure of processing excess alcohol.

Likewise, if your urine is darker than normal and you know you're not dehydrated, it could be an early warning sign that your liver is not filtering out dead blood cells and other waste effectively. This can happen before serious liver disease sets in - but it could be a sign you're at risk.

GRUMPY AND FORGETFUL While a couple of drinks before bed may help you drop off to sleep, it causes fragmented sleep cycles that leave you more tired.

Alcohol becomes a stimulant when your body breaks it down. It releases sugars and other substances that mean you wake up more.

It also stops you getting into Rapid Eye Movement (REM) sleep, the most active part of sleep, where we do most of our dreaming and which is really important for helping our brain process mood and for memory.

Not getting enough REM means you wake up feeling not only more tired but grumpy and forgetful.

PROTECTING YOUR SKIN

Sun-Proof & Age-Proof Your Skin The sun can do a lot of good. It regulates sleep cycles, stimulates the body’s production of vitamin D, and enhances feelings of well-being. But there’s also a downside: Exposure to sun can lead to wrinkles, age spots, and skin cancer.

In fact, sunshine is considered the single biggest cause of visible aging. But you don’t have to succumb to the damaging rays. Even if you haven’t been sun savvy in the past, it’s never too late to start protecting your skin. Here are a few important skin care tips for sun protection.

For starters, everyone should eat a diet that’s rich in fruits and vegetables. They contain antioxidant compounds, which reduce the damaging effects of sunshine. (Refraining from smoking also makes a difference because cigarette smoke creates huge numbers of skin-damaging molecules.)

But the most important thing you can do is shield your skin from the sun. As long as you use sunscreen, take advantage of shade, and wear the right clothing, you can enjoy your favorite outdoor activities without worrying about the damaging rays.

“

Every time the sun strikes your skin, the skin produces pigment that scatters and absorbs the rays. The resulting tan means your skin is defending itself from harmful radiation.

”

HOW SUN MAKES SKIN LOOK OLD

Over time, the ultraviolet A (UVA) and ultraviolet B (UVB) radiation in sunshine can weaken the lower layer of skin, known as the dermis, and promote wrinkles, brown spots, and the development of skin cancer.

The most common (and least aggressive) form of skin cancer is basal cell carcinoma. It begins in the top layer of skin, the epidermis, and generally doesn’t spread any further. While another form—squamous cell carcinoma—often remains at its original site, it is more likely to spread to other parts of the body.

Both basal cell and squamous cell carcinomas can be cured if detected early. However, melanoma—a cancer that starts in the skin’s pigment cells and spreads to other organs—can be deadly. It causes 75% of all deaths from skin cancer.

How can you protect yourself from the sun’s harmful rays? This four-step action plan of skin care tips for sun protection will make all the difference...

Apply it often. In real life, sunscreens aren’t always as effective as the SPF would indicate, says Glaser. If you’re swimming, sweating a lot, or rubbing your skin with a towel, the sunscreen is going to dissipate. Reapply this form of sun protection every 2 hours—more often if you’re swimming or perspiring a lot.

Buy a broad-spectrum sunscreen. These sunscreens will help block UVB and UVA rays. Choose a product that contains zinc oxide, titanium dioxide, or avobenzone, known as Parsol 1789.

Apply it with your makeup. If you use moisturizers or other skin care products in the morning, it’s fine to apply your sun protection sunscreen at the same time.

Give it time to work. In general, sunscreen is most effective when it’s absorbed into the skin. Rub it on about 20 minutes before you go outside.

Use the right amount. It takes about an ounce of sunscreen to cover the average person’s body. That’s about the amount that would fill a shot glass.

KNOW YOUR RISK PROFILE There’s no way to accurately predict whose skin is most likely to show premature signs of aging or who is more likely to develop skin cancer, but there are signs we can look for.

You should schedule a skin exam with your dermatologist at least once a year after the age of 40. If skin cancer runs in your family, you may want to start earlier than that. In addition, it’s important to do self-exams once a month.

Signs of trouble include: • • •

Small pearly white bumps, or sores on the skin that bleed and don’t heal.

Red, scaly bumps that resemble a scar and have a depression in the middle.

Dark spots that are asymmetrical, have irregular borders, have more than one color, and are bigger than the size of a pencil eraser. These spots may be flat or elevated.

Anyone can get skin cancer, but some people have a much higher risk than others. The risk factors include: •

Fair skin. It doesn’t contain as much of the natural pigment called melanin that scatters the sun’s rays.

•

Multiple moles or “beauty marks.” Melanoma cells are more abundant in moles and freckles. The more beauty marks you have, the greater the risk that cancer cells will be present.

•

A history of sunburn. Even if you’ve had only one blistering sunburn in your life, you have a higher risk for developing skin cancer.

•

A tropical address. The ozone layer, which blocks ultraviolet light, is thinner in tropical regions and ultraviolet radiation is stronger.

CHOOSE THE RIGHT PROTECTION Wearing sunscreen is essential for your skin care and sun protection. You should use it every day, especially when you’re spending time outdoors. To get the most benefits from sunscreen...

Choose a high SPF. It stands for “sun protection factor,” and it’s a measure of how well sunscreen protects your skin.

SPF refers to the length of time that sunscreen protects the skin.

Suppose your skin naturally starts to burn in 20 minutes. If you use sunscreen with an SPF of 15, you won’t begin to burn for 5 hours—15 times longer. Always use a sunscreen with an SPF of 15 or higher, Glaser advises.

ADD EXTRA PROTECTION Wearing sunscreen helps to decrease the incidence of wrinkles and prevent the development of skin cancer. But sunscreen isn’t enough by itself. Here are some additional skin care tips to protect the skin.

Always wear shades. Sunglasses protect the delicate skin around the eyes from wrinkles. They also help prevent cataracts and macular degeneration, the leading causes of vision loss in the elderly. The best sunglasses block 99 to 100% of UVA and UVB rays—look for ones that have labels claiming 100% or total UV protection.

Wear a hat. A tightly woven hat made of canvas, with a 4-inch brim all the way around, helps shade your face, ears, and the back of your neck.

Find some shade. Limit the amount of time you’re in the sun between 10:00 AM and 4:00 PM. This is when the sun’s rays are the most intense. Practice the shadow rule: if your shadow is shorter than you, the sun’s rays are at their strongest, and you should find shade.

HAS YOUR FRIENDSHIP BECOME TOXIC?

A best friend can bring great comfort, solace and fun to your life. But what if the opposite proves to be true?

Great friendships actually extend life. A 10-year-long Australian study showed that participants with solid friend groups were 22% more likely to live longer.

Unfortunately, a bad friend can have the opposite effect, yielding increased vulnerability to all the stress-related body signs—higher blood pressure, IBS (irritable bowel syndrome), lowered immunity, higher blood sugar, depression, anxiety; the list goes on. But how do you know if you’re in a friendship that’s affecting your health and killing your spirit?

There’s an imbalance in talk time—all for the friend, none for you.

You call and they tell you about how rubbish their day has been, or how great it day was. Then you start telling them about what’s happening with you and... they apologise but has to get off the phone because—well, they have many reasons why, but the reality is that they leave without having listened to you or your concerns or joys.

Your best friend blurts out criticism with a self-righteous attitude.

Honesty is important in any relationship.

But what happened to kindness? What’s this idea about brutal truth being something to aspire to? It’s still brutal—and damaging. They tell you, “You know, you are just too needy. It’s like you’re a stalker always coming after me.”

What? No wonder you feel awful. Be sure you realise that their harsh words probably are projections—more accurate as descriptions of how they are, rather than as descriptions of you.

Who calls whom?

Are you calling them, or texting far more often than they reach out to you? Do you feel like you’re more interested in talking and getting together than they are?

Relationships get toxic when the other person isn’t as invested in you as you are in them. However, the opposite — feeling stalked by a friend’s incessant demands on your time and clinging onto you — can be equally as disturbing as well.

Your best friend tells you that you need to change.

But what about them? She sees no need to even recognize her own shortcomings, never mind to change them. It’s about what’s wrong with you. If only you changed, it would be fine. They’re not interested in seeing what they bring to the party—just in pointing fingers of criticism and blame on you.

You’re walking on eggshells.

At first, it was so fun to be with them. You laughed, you commiserated, it was such an enjoyable connection.

Then something changed. They flipped. It’s so easy to get into trouble with her now.

Better be careful. But then you start being overly careful, watching every word to avoid saying the wrong thing.

You’re riding an emotional roller coaster, with your friend at the controls.

It started out as an amazing connection, and you felt so bonded, but now you can no longer predict what to expect. You always worry that they’re going to react negatively, or get upset with you.

When it’s good, it’s great. But then, for some unknown reason you land on their enemy list and...what’s going to happen next?

You feel uncomfortable, worried, scared, off-balance. You think about them from a one-down position. And then something wonderful happens—suddenly they’re full of love and appreciation for you again and you’re flying high.

What were you worried about? Everything is fine. Then the next day, you can’t get in touch with them. The inconsistency and lack of predictability leaves you doubting everything. It’s crushing. Your self-esteem soars and then plummets with no prior warning.

...And then the stress starts to settle in your body.

You’re somaticizing, actually feeling ill as the stress impacts your body. You get back aches, neck pain—maybe they’re really a pain in the neck? Instead of feeling bolstered by your connection, you start feeling weakened. Your body continues reacting. You feel anxious, get headaches and stomach upset, you have a hard time getting out of bed. Enough is enough.

When you’re in a great friendship, it boosts your mood and enriches your life.

But toxic friendships are sickening. While relationships often have ups and downs, if you’re on a wild ride, you may want to think about hopping off before you turn green. Friends are supposed to add to your life, not take away from it.

Coping with

LONLINESS Feeling lonely isn’t in itself a mental health problem, but the two are strongly linked. Having a mental health problem increases your chance of feeling lonely, and feeling lonely can have a negative impact on your mental health.

Although most people need some kind of social contact to maintain good mental health, everyone has different social needs. You may be someone who is content with a few close friends, or you may need a large group of varied acquaintances to feel satisfied.

Have a look at these tips. They might help you to cope with feelings of loneliness...

Think about what is making you lonely Being alone is not the same as being lonely. There is absolutely nothing wrong with being on your own, or just preferring your own company, if you are comfortable with it.

People usually describe feeling lonely for one of two reasons: P They simply don’t see or talk to anyone very often P Even though they are surrounded by people, they don’t feel understood or cared for Deciding which is the case for you may help you to find a way of feeling better.

New connections It can be helpful to think of feeling lonely like feeling hungry.

Just as your body uses hunger to tell your body you need food, loneliness is a way of your body telling you that you need more social contact.

That means the simplest way to ease feelings of loneliness can be to try to meet more, or different, people.

P Can you think of anything you’re interested in, a class or a group you’ve heard of, that could help you connect with new people? See ‘Useful Contacts’ on the next page for ideas of how to find groups that interest you.

P Volunteering is a good way of meeting people. Helping others can also really help improve your mental health. See useful contacts for organisations that can help you find local volunteering opportunities.

P Join an online community. See ‘Useful Contacts’ for some suggestions.

We’re not saying it’s an easy thing to do. If reaching out sounds overwhelming, take a look at some of our ideas in Take it slow for inspiration, or read Lee or Scott’s stories below about how they found ways to meet new people.

Open up You might feel that you have plenty of connections, but what is actually wrong is that you don’t feel close to them, or they don’t give you the care and attention you need.

In this situation it might help to open up about how you feel to friends and family. If you don’t feel comfortable opening up to the people you know, you could try making new connections.

Take it slow If you’ve felt lonely for a long time, or even if you’re surrounded by people, it can be terrifying to think of trying to meet new people, or opening up to people for the first time.

But you don’t need to rush into anything.

P Start off by going somewhere like a cafe, the cinema or a sports event where you can be around people, but not be expected to talk to them.

P If you’re going to a group or class, see if someone you know will go along with you the first time, or ask whoever runs the class if you can just go along and watch at first.

P Ask your GP if talking treatments are available in your area which could help you manage the mental health effects of loneliness.

Be careful when comparing yourself to others It is very hard to stop comparing ourselves to others, we all do it, but it can help to just be aware that things are not always what they seem from the outside.

Useful Contacts Some of these organisations may be able to help you deal with your feelings of loneliness or make new connections.

Age UK - 0800 169 65 65 ageuk.org.uk Advice and information for older people.

Carers UK - 0808 808 7777 carersuk.org Independent information and support for carers.

Social media, and the fact that we very often only see what other people want to share about their lives, can make us feel like we are the only ones feeling lonely.

It’s important to remind yourself that you don’t know how people feel when they are alone, or when their social media feeds are turned off.

Check how you are feeling How are you feeling generally? Feeling lonely can be very stressful and can have a big impact on your general wellbeing, which might make it even harder to make positive steps to feeling better.

Think about how some of the following are affecting how you feel and whether you can do anything to change them: Sleeping. Getting too little or too much sleep can have a big impact on how you feel.

Stress. We might associate stress with things like work or family pressure, but research has show that being lonely also causes a lot of stress.

Self-esteem. Feeling lonely can have a big impact on your confidence and self-esteem, which can only make it harder to open up and make new connections.

Moving. Our mental and physical health are closely linked.

Taking up sport or exercise can help you feel better in lots of different ways.

Eating. Exploring how what you eat affects your mood might help you to feel better.

Mental health. If your mental health is having an impact on your feelings of loneliness, you could try seeking more or different treatment for it.

Ask for help You don’t have to go through this on your own. Lots of organisations can help you make connections. See ‘Useful Contacts’.

Contact the Elderly - 0800 716 543 contact-the-elderly.org Social activities for people over 75 with little social support.

Do-it trust doittrust.org Website advertising volunteering opportunities Empty Closets emptyclosets.com Online community for people who are gay, lesbian, bisexual, transgender, curious or unsure.

Gingerbread - 0808 802 0925 gingerbread.org.uk Advice and practical support for single parents.

Meetup.com Website that allows you to find face-to-face groups of people who share your interests or aspirations.

Relate - 0300 100 1234 relate.org.uk Counselling for adults with relationship difficulties.

Samaritans - helpline: 116 123 samaritans.org 24-hour support for anyone in distress or despair.

We all have mental health. Good mental health is an asset that helps us to thrive. This is not just the absence of a mental health problem, but having the ability to think, feel and act in a way that allows us to enjoy life and deal with the challenges it presents.

Yet it can be easy to assume that ongoing stress is the price we have to pay to keep our lives on track. It is time to challenge that assumption and look at some ways that we can thrive...

10 steps we can all take to thrive Talk about your feelings Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. However, as the Mental Health Foundation’s I’m Fine campaign highlighted, many of us find it difficult to let people know when we are struggling. Talking about your feelings is not a sign of weakness, it is part of taking charge of your wellbeing and doing what you can to stay healthy.

Keep active Regular exercise can boost your selfesteem and can help you concentrate, sleep, and look and feel better. Exercise keeps the brain and your other vital organs healthy and also offers a significant benefit towards improving your mental health.

Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active. Short periods of high intensity activity also carry particular benefits to brain health as you get older.

Eat well One of the most obvious yet underrecognised factors for mental health is nutrition. What we eat and drink affects how we feel, think and behave. Your brain is an organ. It needs a mix of nutrients in order to stay healthy and function well, just like the other organs in your body.

Strive to eat a balanced diet including lots of different types of fruit and vegetables, wholegrain cereals or bread, nuts and seeds, dairy products, oily fish and plenty of water. In tandem, try to limit how many high-caffeine, sugary drinks and portions of processed food you have.

Drink sensibly Occasional light drinking is perfectly healthy and enjoyable for most people.

However, we often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary. When the drink wears off, you feel worse because of the way the alcohol has affected your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Whenever possible stay within the recommended daily alcohol limits.

Keep in touch Good relationships are crucial to our mental health. Friends and family can make you feel included and cared for.

There is nothing better than catching up with someone you care about face to face but that is not always possible. You can also give someone a call, drop them a note or chat to them online instead. It is worth working at relationships that make you feel loved or valued. However if you think being around someone is damaging your mental health, it may be best to take a break from them or call it a day completely.

Accept who you are We are all different. It is much healthier to accept that you are unique than to wish you were more like someone else.

Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good selfesteem helps you cope when life takes a difficult turn. Be proud of who you are.

Recognise and accept the things you may not be good at but also focus on what you can do well and have achieved. If there is anything about yourself you would like to change, are your expectations realistic? If they are, then work towards the change in small steps.

Take a break A change of scene or a change of pace is good for your mental health. It could be a five-minute pause from your day, a halfhour lunch break at work, or a weekend exploring somewhere new. Taking a break may mean being very active. It may mean not doing very much at all. Take a deep breath… and relax. Try yoga or meditation or mindfulness, or just putting your feet up.

Listen to your body. If you are really tired, give yourself time to sleep. Without good sleep, our mental health suffers and our concentration goes downhill. Sometimes the world can wait.

Do something you are good at Enjoying yourself can help beat stress.

Doing an activity you enjoy probably means you are good at it and achieving something boosts your self-esteem.

Concentrating on a hobby or interest, like gardening or the arts, can help you forget your worries for a while and can change your mood. It can be good to have an interest where you are not seen as someone’s mum or dad, partner or employee. You are just you.

Ask for help We all sometimes get tired or overwhelmed by how we feel or when things do not go to plan. If things are getting too much for you and you feel you cannot cope, ask for help. If you are concerned that you are developing a mental health problem you should seek the advice and support of your GP as a matter of priority. Your GP may suggest ways that you or your family can help you or they may refer you to a specialist or another part of the health service. If you are in distress and need immediate help and are unable to see a GP, you should visit your local A&E. Care for others Doing good does you good. Caring for others is often an important part of keeping up relationships with people close to you. It can bring you closer together.

Why not share your skills more widely by volunteering for a local charity? Helping out can make us feel needed and valued and that boosts our self-esteem. It can also be particularly beneficial if you are unemployed or unable to work for a period of time and can help build skills that can support job-seeking or life more generally.

5 Health Symptoms Men

SHOULDN’T IGNORE

British men are paying the price for neglecting their health: more than 100,000 men a year die prematurely.

On average, men go to their GP half as often as women. It’s important to be aware of changes to your health, and to see your GP immediately if you notice something’s not right.

Below are five important health issues for men and the symptoms you should never ignore.

1

A LUMP ON YOUR TESTICLE

Testicular cancer is the most common cancer in men aged 20 to 35. Nearly 2,000 men are diagnosed with testicular cancer each year in the UK. If you notice a lump or abnormality in your testicles, first see your GP. Most testicular lumps are not cancer, but it is essential to have any abnormalities checked. This is because treatment for testicular cancer is much more effective if the cancer is diagnosed early.

The most common symptom is a painless lump or swelling in one of the testicles. It can be the size of a pea or it may be much larger.

Other symptoms can include: P A dull ache in the scrotum P A feeling of heaviness in the scrotum It’s important to be aware of what feels normal for you. Get to know your body and see your GP if you notice any changes.

2

MOLES

Moles are small coloured spots on the skin made up of cells called melanocytes, which produce the colour (pigment) in your skin.

Check your moles regularly and be aware of any change in colour or shape, or if they start bleeding.

Most changes are harmless and are due to a noncancerous increase of pigment cells in the skin.

See your GP if a mole looks unusual or becomes itchy.

It can then be checked and removed if necessary.

To minimise your risk of skin cancer, avoid exposure to the sun between 11am and 3pm. Cover up and use sunscreen with a sun protection factor of at least 15 when you’re in the sun.

For more information about moles please visit www.nhs.uk/conditions/moles

3

IMPOTENCE

Most men have problems getting or keeping an erection (impotence) at some point. See your GP if your erection problems last for several weeks.

Generally, lifestyle changes, such as losing weight and exercise, can correct the problem.

Some men may need medication such as sildenafil (also known as Viagra).

Your GP is likely to assess your general health because impotence, also known as erectile dysfunction, can be a sign of more serious conditions, such as heart disease, diabetes or high blood pressure.

Half of all men over 40 have had trouble getting an erection at least once. Read about the causes of impotence and where to get help.

To find out more about impotence, please visit www.nhs.uk/conditions/erectile-dysfunction

4

FEELING DEPRESSED As men, we like to think of ourselves as strong and in control of our emotions.

When we feel hopeless or overwhelmed by despair we often deny it or try to cover it up. But depression is a common problem that affects many of us at some point in our lives. While depression can take a heavy toll on your home and work life, you don’t have to tough it out alone, it is vital that you seek help.

Depression affects millions of men of all ages and backgrounds, as well as those who care about them—spouses, partners, friends, and family. More than just a dip in mood in response to life’s setbacks and disappointments, depression changes how you think, feel, and function in your daily life. It can interfere with your productivity at work or school and impact your relationships, sleep, diet, and overall enjoyment of life. Severe depression can be intense and unrelenting.

If you are experiencing these symtpoms or feelings of extreme sadness, see your GP. If you ever feel suicidal go to your nearest hospital emergency room. Or call Samaritans for free, any time, on 116 123 or email jo@samaritans.org.

5

TROUBLE URINATING

When the prostate is enlarged, it can press on the tube that carries urine from the bladder. This can make it hard to pass urine, which can be a sign of prostate disease, including cancer.

Prostate cancer is the most common cancer in men in the UK, with more than 30,000 men being diagnosed with it every year. Other symptoms include pain or burning when you pass urine and frequently waking up in the night to pee. If you have any of these symptoms, see your GP. To learn more about your prostate and what can go wrong with it, please visit www.nhs.uk/Livewell/Prostatehealth For more information about prostate cancer, please visit www.nhs.uk/conditions/cancer-of-the-prostate

Coping with ANXIETY Anxiety is a state of mind that everyone experiences from time to time. It’s natural to feel stressed before a presentation or an exam, or even during a particularly busy period. However, anxiety itself is more than simply stress.

If you notice yourself experiencing anxiety for long periods of time, and you can’t seem to kick it, a closer examination of this may be beneficial.

Anxiety can manifest as a mental-health disorder, which can lead to debilitating worry, panic attacks, social anxiety and even OCD. If you’re concerned you may suffer from an unhealthy level of anxiety, it’s important to talk to your GP.

Eliminate anxiety-inducing food and drink from your diet. It sounds simple, but changing what you ingest daily can have a huge impact on your anxiety levels. I you notice yourself feeling anxious, panicky, or stressed every day, plan to implement at least one of these dietary changes.

Rethink your consumption of the following common anxiety provokers: Coffee. The most popular “energy drink” of all time may also be one of the leading causes of anxiety. If you drink coffee every morning, try switching to decaffeinated tea or just water for a few weeks. It may be hard to give up, but chances are you’ll see a reduction in your stress levels over this period of time.

Sugar and starch. People often see eating sugary and starchy treats (like ice cream, cookies, or pasta) as an option for stress reduction, since comfort foods temporarily provide a feeling of calm. However, the rise and fall of blood sugar that occurs after eating these foods can actually cause emotional strain and stress.

Alcohol. After a stressful day at work, many unwind over a few drinks. Alcohol makes stress feel far away in the moment, but the after-effect cancels out the temporary sense of relaxation.

Drink sparingly, and when you do drink, make sure to hydrate to reduce the chance of getting a very stressful hangover.

Incorporate mood-enhancing foods into your diet. Keeping yourself healthy with a balanced diet can go a long way toward stabilizing your mood. If you’re getting the right nutrients, your body will be better able to ward off anxiety during stressful situations. To avoid the negative mental-health effects of coffee, alcohol, and sugar, try replacing them with fruits and vegetables.

Consume more foods high in antioxidants such as blueberries and acai berries. These help to raise mood levels and lower stressrelated hormones. Foods high in minerals like magnesium, such as whole grains (pasta and bread), maca root, and seaweed.

Do something you love. Often, anxiety builds up when you don’t get a chance to detox from life’s problems. Take at least ten minutes during your day to practice a hobby or pastime which brings you peace. This may be reading, playing sports, playing music, or making art. Giving yourself an outlet will help to remove the anxiety from your mind both immediately and in the long run.

• Look into taking a new class in a field of interest to you. If you love jewelry, look into a local ring making class. If you’ve always wanted to learn a new language, start taking lessons from a local teacher or a class at a local college.

• During the times that you are doing your favorite things, make a conscious decision to avoid thinking about your stressors.

Removing them from your thoughts will allow you to enjoy your activity much more.

Don’t overwhelm yourself. If you keep a busy and hectic schedule, you’re likely often overwhelming yourself and creating more anxiety than is necessary. Keep a schedule of your necessary activities and cut everything else out for a bit. Giving yourself time to deal with your anxiety will help you to overcome it in the long run.

Although getting together with friends is always nice, doing it too often can cause anxiety about letting them down and not having time to yourself. Spread out friend dates with time for yourself in between.

Learn to say “no” to some requests. Whether it be another commitment from work or piling on errands, turning down invites is okay from time to time.

Try exercises that relieve anxiety. Studies have shown that regular exercise relieves symptoms of everyday anxiety and also helps to treat anxiety disorders. It improves feelings of wellbeing ,both while you’re exercising, and for hours afterward.Cardiovascular exercises such as running or biking as well as weight training and other muscle-building exercises all serve the purpose of reducing anxiety.

•

Consider giving yoga a try. The soothing atmosphere of yoga studios, and the chance to be quiet and internally-focused for an hour or so, make this physical activity particularly conducive to calming anxiety.

•

If the thought of exercising itself makes you anxious, try incorporating low-impact physical activity into your routines. You don’t have to play a team sport or join a gym to get enough exercise; simply walking around your neighborhood can go a long way toward boosting your mood every day.

PAM Group Ltd. Holly House, 73-75 Sankey Street, Warrington, WA1 1SL

T:01925 227000

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