CO MPA S S WINTER 2021
Your Health and Wellbeing Guide
R A E Y W NE HaI59cY
How to Stay Active and Motivated This Winter
Family Friction
. . . S U PL Alcohol – how is it aIIa9Y.U
BreastofCancer The Secrect – Get Aware B5a•9cC5aY. NUTRITION AND IMMUNITY
+ MORE Compass Magazine 1
Restore the mental health of your workforce The pandemic has worsened an existing mental health crisis. Three quarters (75%) of employees are extremely or somewhat affected by stress, seven out of ten (72%) are anxious and two thirds (64%) feel depressed1. With the NHS under strain and many people still reluctant to proactively seek help, it’s never been more important to give employees the tools they need to help themselves to recover. The new PAM Assist Wellbeing App from PAM Wellbeing gives your people access to expert mental health training and resources, based on employees’ unique needs. Including: Thoughtful Thinking online cognitive behavioural therapy (CBT) training
Expert Exchange learning from world leading wellbeing experts
Mind Matters - mindfulness and meditation courses for calm and relaxation
Move Medicine - virtual gym to release happy hormones and vitality
Stepping Stones - goal setting and habit tracking to achieve progress
Mood Monitor - track positivity and energy levels to build emotional intelligence
Inspiring Ideas - resources to build resilience and boost motivation
Curated Courses - mental health and positive psychology online bite sized courses
Mental Wellbeing Assessments - to assess emotional wellbeing and resilience
In App Live Chat - talk to counsellors to get mental health support, when you need it most
Health at Work Report This year’s Health at Work Report shares the latest research into what your people want and need to stay healthy. Download your free copy to find out how the NHS backlog and increased confidence in digital solutions is driving a more proactive approach to health and wellbeing. Plus how to make your benefits more diverse and inclusive. Visit: pamwellbeing.co.uk/health-at-work
86%
Of employees believe their employer is responsible for their wellbeing
1 in 2 Are affected by delays accessing the NHS
2/3
F9YcXc.9Y. in wellbeing contact today! Say support makes them less likely to leave EMAIL
1
Source: Health at Work Report, PAM Group, October 2
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WIN
08081 968186 a Spa Break Voucher Visit us on stand 16 WEBSITE to enter our prize draw! ‚‚‚NaX‚II9Y.NcNN\A Download the PAM Assist Wellbeing App 2
Compass Magazine
You can now provide all your employees with access to the PAM Assist Wellbeing App when you buy a PAM Assist EAP.
CONTENTS COMPASS
Winter 2021
Your Health and Wellbeing Guide
i
How to Stay Active and Motivated this Winter Page 4-5
3
BYciAYIYa9Y. Preventable Threat Page 6-7
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Alcohol – How is it Really A9Y.UU Page 8-9 T5ScS-I B5a•9cC5aY. Page 10-11 N99cYaYIXXY9 Page 12-13
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N‚aHa Y I59cY Page 14-15 Family Friction Page 16-17 C59XaWIIYG9 Page 18-19 Top 5 Christmas Foods Page 20
Compass Magazine wishes to thank its contributors this month from PAM Groups businesses: PAM OH, PAM Wellbeing, To Health, and PAM Health. It also wishes to thank its supplier Raiys for its contribution too. Compass Magazine is published by PAM Group Ltd Contact us 7 3-75, Sankey St, Warrington WA1 1SL All rights reserved - Reproduction is strictly prohibited - Copyright 2021 © For more information visit www.pamgroup.co.uk Compass Magazine 3
How to Stay Motivated and Active This Winter W9Y95O9|aIaaN‚5Yc.ca‚cNaY•YaN cYc5a•Y95‚cNNT59aYXaNXc9•a9Y.cI•c.caY a9•Xc5aIIY.9Y.9.5U
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1. DcY|5‚a5a 1 aY‰ Try to get outdoors at least once a day! If you really don’t want to face the cold or rain, make sure you have an alternative. Home workouts are a great way to stay active so develop a set of regular activities that are always available, regardless of the weather e.g., home workouts – Yoga, Pilates, body weight circuits. Home workouts are ideal for those really cold, dark and icy mornings or evenings. A simple plan could be to write down 6 of your favourite exercises set your timer for 30 – 60 seconds and aim to do 3 sets of each exercise.
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Set a long-term goal which you want to achieve by the end of winter (around March/ April time), but also some short-term goals to keep you on track during the process. For exampleyour long-term goal might be to compete in some sort of running event, let’s say a 10k, half marathon or full marathon in March/April time. So, some short-term goals will be great for keeping you on track and keeping you motivated during
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Compass Magazine
the dark, rainy, cold months ahead. These could consist of a certain number of miles you want to cover per week, or a certain amount of gym sessions you want to complete per week. Over the weeks ahead, remember to remind yourself of those goals you have set yourself and what it will mean to you if you achieve these goals! ‘How will it feel if you achieve your goals?’ Ask yourself this question to keep you motivated.
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This might be a virtual buddy at the moment, but you can use apps like Strava so you can check in on each other and give each other kudos. Or complete some virtual workouts together whilst on face time or ‘walks and talks.’ Make sure you pop these sessions into your diary, so you have made them a priority and you won’t let your virtual buddy down. Share your goals with your buddy, that way you can support each other and keep each other on track.
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Be organised… plan your weekly activities, rather than just winging it each week. Write them in your calendar. If you have sessions booked in and you have prioritised that time for exercise you are more likely to do them! Plan some fun weekend activities which get you and the family active, perhaps a walk in the woods or family circuits.
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If you are one of these people who dwell on it all day thinking Oh No I’ve got to go and exercise after work… why not try starting your day with exercise, that way, it’s done and dusted before you have even properly woken up and you can just crack on with the day! Exercising in the morning sets you up really nicely for the day… and if you leave it till the evening, you are more likely to come up with an excuse not to complete this, especially in the winter!
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New active wear is great motivation. If you look the part, you’ll feel the part! And if you feel warmer you will be more motivated to continue. Perhaps invest in some thermal layers to make those wet walks/runs more comfortable. Some must haves: long-sleeved warmer gym kit, thermal layers – leggings or base layers, some UV running kit so you can be seen in the dark, a running head torch so you can see in the dark, a waterproof jacket, if you like to take long walks some waterproof shoes would be ideal as well.
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Use motivational music to get you pumped and energised for your activity, or podcasts which will make the time go so quickly! Or try to be mindful during your exercise. Think about those times when you set out to exercise only to spend the entire time clock-watching, rushing through your workout, and/or thinking about all the things you should be doing instead. At that moment in time, you have made exercising a priority - so take your time, think about your movements and exercising. By being mindful during exercise you can have a stronger connection with your body as you focus on each movement, your posture, the muscles you are engaging and your breathing. You are more likely to get better results and -IXca9N
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How often do you dwell on the fact you need to work-out, but once you have actually worked out you feel more awake, more energised… like you are glowing?! Remember that feeling! All those endorphins are being released and those 5cXcYa9Y.O‚5959YYXaNc feel good and sleep better! So, next time you’re dreading that workout… think back to how good it makes you feel! Likewise, think about how you will feel if you miss that session… obviously we all have times when life takes over and we just physically do not have time to work-out, but if you are just missing that run because it’s raining or the workout because it’s cold and dark… THINK AGAIN… REMEMBER THAT GLOWING FEELING!
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Now, this might sound a bit odd… but we highly recommend this tip. Get into your exercise/active wear so you are ready to go! It makes it so much easier; you can then head straight out the door for that run or straight into your living room for that home workout, rather than having a cuppa and getting caught up with other distractions (sitting on the sofa and watching The Chase).
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An Active Couch Potato is someone who meets the government guidelines of at least 150 minutes of moderate activity per week, yet still spends the vast majority of their time sedentary. With more people working from home, it is easy to become an Active Couch Potato. Research shows we should aim to move every 30 minutes for at least 2 minutes. This is vitally important for our metabolic health. So, make sure you are breaking up that sitting time throughout the day! Some tips include; maximise what you have available to you – use your stairs, complete some desk-based exercises, don’t sit down whilst waiting for the kettle to boil, walk or stand whilst on the phone.
JcXYaI-‚9 c-a•9-cXR Extend your warm-up, your muscles will be tighter during the colder weather, and it will take longer to warm them up, injuries are more common in the colder ‚a5NAYYaIIOYa-cXc-a9•9cYJc doing, whether its dancing round the house to your favourite song, heading out for a run or lifting weights, make it enjoyable!
Compass Magazine 5
BYc9cY59NGIcaIa59YGcc.I-cOca9cYaIYcz caca9Y5c.5KWF9YNcXK5c‚a59YA.a cXa‚95ŒOØ9YA.iaY9Yac-ؘNW59IOcI Gcc.Ia5-cIcc-acYO5..9cYc-aY9YacYY ‚95Yc9cacXX99cYAaYaO9Y‚595 5iac-UK‚cNcŒYKc9Y.‚95Yc9Y NB995XIcaIcc59.5I•Ic-Yc9YcXa9cY c.IcaI.N Once considered to be an issue only for the caring professions, recognition and understanding of burnout and its implications for all occupations is increasing. AI5c.5Yc9YcIa9aX9aIcY99cY it was included in the 11th revision of the International CIa9a9cYc-D9acICDiKaYca9cYaI phenomenon and in 2019 the World Health Organisation a9Y99cY9Yc.Y99cYc-59NBYc9Yc‚ Ya “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”.
I-Yc9a5Oc•99.Y9aYI-iaO reduction in workload, time away from work or even in more severe cases a change of career. However, studies suggest that people don’t move straight from feeling well in work to 5a9aIYcNVY9Y.aaYSaIcaK9Y9 5 stages in the lead up to chronic burnout. Work wellness can easily move into the beginnings of stress, followed by chronic stress, which then leads to burnout and eventually chronic burnout. Stress and chronic stress can feel like there is too much to cope with, so often people try to give more and more of themselves. Once stress feels completely out of control people can feel that they have no more to give, which leads to the emotional distancing seen in burnout.
It is characterised by three symptoms:
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Increased mental distance from one’s job or -I9Y.c-Y.a9•9c‚acY|a
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The good news is that the gradual nature of the onset of burnout means that there are likely to be many signs and XcXc-5aaY9Y9aYaIa. to prevent eventual burnout. The early signs and symptoms are likely to include increasing frustration and negativity a‚cNO9IcYYa9Y.aY9Y.a9•O which can manifest itself in reduced performance and productivity. Physical symptoms may also be present, such as headaches and stomach or intestinal issues, as well as 9Ya9YaY\c9II9Y.NT5aI signs and symptoms are often missed, or their eventual link to burnout misunderstood. Therefore, it is vital to raise awareness of these symptoms within the workforce and allow employees time for physical and mental breaks as well as maintaining regular self-care activities. However, to take complete control of stress and burnout at work we need to look more deeply at the causes which can be complex and varied and link to both internal and external factors.
Ac9Y.cacGaIIO XIcYcaY9.. •Xa9Y-acP NUYacYaI9XN NLaNc-cXXY9a9cYaYc-cXaXaYa.N ŁNLaNc-cIIa9N ØNUYXaYa.aI‚cNIcaN 5. Unfair treatment.
As working practices change and home/hybrid working becomes more prevalent as a result of the pandemic, there are likely to be increasing demands and expectations alongside a reduction in social contact and an increased use of digital equipment. This has the potential to create conditions that could easily trigger burnout if not appropriately managed.
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in the way they are achieved.
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In addition, we must not underestimate the stigma around burnout which has been compounded over many decades by our economy, our systems and our society’s work ethic. Awareness and prevention can only thrive in an environment where individuals are encouraged to talk openly about their mental health. Indeed, the key to eliminating burnout seems to be a collective shift in perception, where burnout can be viewed as a symptom of employment systems which are not meeting individual needs, rather than a failure on the part of the individual. This has the potential not only to break down stigma, but also to bring employers and employees together to create collaborative solutions to prevent burnout.
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References: https://www.microbizmag.co.uk/burnout-statistics-uk/ https://www.hrreview.co.uk/hr-news/three-quarters-of-uk-workers-experienced-burnout-in-2020/130555 5P\\‚‚‚N‚5cN9Y\Y‚\9X\iŒiaiYiciaYica9cYaIi5YcXYcYi9YYa9cYaIiIa9a9cYic-i9a https://www.vitrueremote.com/post/5-stages-of-burnout https://www.gallup.com/workplace/237059/employee-burnout-part-main-causes.aspx https://www.bbc.com/worklife/article/20210507-why-we-glorify-the-cult-of-burnout-and-overwork https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00391/full
Compass Magazine 7
Alcohol aIIa9Y.U
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A‚aca55-YaY-9•99c-DXOXaYc-aIccN9Y. -c‚acY9Y.XcaI99X‚95-aX9IaY-9YNIXaIXc 5acI9•5a599XIaa‚‚-a9Y.c•COVID C59XaOYa•9.a9Y.c‚a5c.55YNYc‚YN This year, it appears increasingly likely that we could be interacting and socialising a little bit more. For many, alcohol goes hand in hand with this. Maybe you have a few more trips to the IaYYOaYcacX9Y.O or even just a few quick catch-ups with friends after work. Opening that bottle of wine or beer just seems to happen a little more frequently.
W5ac‚aIINYc‚ ac5caIc5cIcY5cU kkIa9c9Nca9c•aIa9a Long-term drinking can raise the risk of heart-related health issues. The heart is fundamental in keeping blood pumping around our bodies, delivering nutrients and oxygen to the organs and muscles that need it. Importantly, it also removes waste products and carbon dioxide. When we consume excessive amounts of alcohol, our blood pressure rises. This puts us at increased risk of heart attacks and strokes. It can also weaken the heart muscle, preventing blood from 9Y.9•IXacY5 body. Over time, this can lead to heart failure and death.
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In addition to the above, excess alcohol can cause an irregular heartbeat. This makes us feel breathless and may even cause chest pain, like angina.
–– We don’t sleep well This can be a controversial topic, as alcohol is known to have sedative properties - but research suggests that it is linked to poor sleep quality and duration. D9YN9Y.•YJºY9c-aIc5cI over the course of an evening can Iac9Y9YIOa9Y. us to spend more time in lighter, less restorative sleep.
kkIa9c9Ncdiabetes D9a9acY99cY‚5c bodies can’t regulate blood sugar levels properly. One reason for this is that the pancreas can’t produce any insulin. The other reason is that it doesn’t produce Yc.5OYcc9‚cN9YIN D9YN9Y.‰9•aXcYc-aIc5cI can reduce our body’s sensitivity to insulin, further interfering with blood sugar levels and causing extreme highs and lows. Add to this the additional calories and sugar present in many alcoholic beverages, and the result
might be increased weight. Weight gain, especially abdominal weight gain is a major risk factor for diabetes.
kkO59aIa9•9 and exercise levels decrease Alcohol consumption interferes with our body’s metabolism. We need normal levels of blood sugar to give us energy when we exercise. As alcohol leads to increased secretion of insulin, we experience low blood sugar levels. When our blood sugar falls, our exercise performance falls. Alcohol is also a diuretic. We excrete more than we take in, which can lead to dehydration. Ensuring adequate hydration when we exercise is important in maintaining good blood c‚5c.5c5cNT599YYO Y5a9Yc‰.Ya5 the muscles. Following occasions of excessive alcohol consumption, symptoms including headaches and sensitivity to light and sound, may occur. These symptoms, coupled with poor quality sleep may negatively impact sports performance.
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more frequently. This gives cancer cells aYccY9c•Icc9aII breast cancer).
problems with cognition and erosion of brain tissue.
Many are of the opinion that alcohol has ac99•cYXccNI-cY9 in the long-term, regular alcohol use can in fact lead to mental health problems. It interferes with chemicals in the brain and can make dealing with stress more 9IN
3. It causes changes to the cells in our mouth and throat. Alcohol makes these cells more likely to absorb harmful chemicals, such as those found in cigarette smoke (raising the risk of mouth and throat cancers).
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Additionally, alcohol is a depressant. Even though an individual may initially feel more at ease, as consumption increases, emotions can begin to shift. Brain function increases and the initial feelings of relaxation are replaced by negative emotions, leading to depression, anger and anxiety.
kkI9Yac9N of cancer Alcohol raises our risk of 7 types of cancer, including breast, bowel, mouth, liver and throat cancers. How? 1. It damages our cells. The body converts alcohol into ‘acetaldehyde’. This chemical causes damage and prevents cells from repairing. 2. It changes our hormones. Oestrogen and insulin rise, causing cells to divide
kkI5aY.5 cXc99cYc-c microbiome There are trillions of ‘good bacteria’ in our digestive system. These bacteria aY9aI-c9Y9.9cY and absorption of nutrients. Alcohol interferes with their function and composition, creating imbalances in the intestine and bacterial overgrowth. This can lead to constipation, diarrhoea, stomach pain and bloating.
Heavy alcohol use has a negative cY5Yc9YXNT59 collection of hormone producing glands is vital in regulating mood, metabolism, development and growth, tissue function and sexual function. Excess alcohol can disrupt communications between the endocrine system and other biological systems, including the immune and nervous systems. The consequences of which, range from .c‚5-cc9•9O stress abnormalities and immune dysfunction.
kIacIcY.iX memory Alcohol consumption can lead to longterm concerns about brain function. Heavy drinkers are at increased risk of changes to the hard-wired systems of the brain. This can lead to various
As the festive season approaches aYaIYa.9YII9Y.O cY95c-aIc5cI on the body. What can you do to reduce the risks associated with excess alcohol? Enjoy at least 3 alcohol-free days a week. This will give your body a break and help you to stick to the UK government guidelines of 14 units per week.
Compass Magazine 9
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First of all, when considering how to make a change in behaviour we need to understand our ‘why’. What is it that is fuelling our need to make a change? Do we want to make a change because c-aY9YYac9Oc work, our friends, or ourselves? If we are wanting to make a change in behaviour because of an external 9YYO9‚9II•aIN Some examples are: ‘Being obese will 9Yac9Nc-aYO9a and heart disease’, ‘Spending too much 9XcYc9aIX9a9a-cc|N Societal change can work, but it XaaN9XNRI9Y.aY‚a minimisation are prime examples, aY•9cYXYaIa9Ya9I95a become a huge trend in the last decade, -II55ac-.IcaI‚aX9Y.O 9YY9Y.5‚a‚I9•O5cOaO a•ION Humans are creatures of routine and habit and changing a behaviour that has been ingrained over many aY9IN Therefore, if the change we are seeking comes from cI•O‚aX5XcI9NIc succeed in changing that behaviour 5aY‚a‰YaI9YYN W5Y‚a5-c5{‚5|O‚ 10 Compass Magazine
5cIIccNa5c99•acY‚5 ‚aXaN9Y.a5aY.9Y5a•9cN Changing behaviour is much easier when we see the positives of doing it aY‚5Y99I-iXc9•aN However, if the motivation to change is coming from negative reasons 5a.9Ic-aO5Y5 approach to behaviour change will be 9Y9•aYYI9NIcN
90 – 95% of people get stuck procrastinating about making a change. Finding our ‘why’ helps us to move beyond procrastination and into preparation and action. W5Ycacac5aY.a 5a•9cOaNc95a•9c and reduce the number of challenges c‚9II-a9YccN MaNcI9-N a W5Y9cXc IaYY9Y.O9Y.5SMATR XcIN
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DcY|•a.ac what you want to achieve
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Your goal should be meaningful, aligning with your values and long-term objectives.
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How long do you intend to take to complete? If you have one big goal, break this up into smaller, bite-size pieces.
Also, don’t forget the importance of building a network of support. A positive network can help by providing encouragement, a sounding board when you hit a barrier, and supports you through the journey whatever may come along. A problem shared is a problem halved. In the end, use that spark of excitement, internal motivation and the support of others to reinforce your behaviour change. W5aacXa9YYaYaY IaU We have all experienced a relapse in behaviour. Perhaps bad weather, a holiday, changing job, the 5accc9Y9Y9aNN There are numerous reasons why relapse happens, and it can last for a day, a month or even longer. It’s important, not to think about relapse as a negative. Instead, talk and think about it in a positive way. What can be learnt? How can you move forward? Framing it like this will help with the motivation and the mindset to get back on track.
Remember the SMART model? Well, make it SMARTER. Here you can add ‘Evaluate’ and ‘Replan’, which can help you to evaluate why the relapse occurred and what can be done 9YIOaY9cY‚55c need to replan. Maintenance and relapses form part of any behaviour change, but there are certain strategies we can use so that new behaviours become routine and habit.
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✓ Remind yourself of your ‘why’ ✓ Use support from family and friends ✓ Be SMART ✓ Be aware of what kills your
Lastly don’t forget to monitor your progress and highlight the positives. We want to improve over time, and the positive information we 9•aYaNYc‚I.acc c.Oa55aY‚II9Y.cYaY Y.a9•Oa9•aYaIa5‚a 5a9Y-c55a•9cN Positive progress monitoring over time links the behaviour we have with the reward centre in the brain which, in turn, reinforces that behaviour and ensures it is more likely to become a habit over time.
With the new year on the horizon what better 9XccY9XaN9Y. ac99•5aY.NW5a ‚9IIc5a•9c 5aY.U
motivation, for example, loneliness/ boredom/stress/negative ‘self-talk’
Compass Magazine 11
NUTRITION AND IMMUNITY T59XXYX-Y9cYcYaiciaa9‚YccYI59YN ac9a5acY5aY.Oc‚5Y‚.acIcN A‚9Y9YOXaYcI5cc.a99cYaIIXY9YaY cccc9XXY9NM5c-‚5a95aO9cYcacY-aI Ia9XNT59.59cYO95aYI9Xa‚accc9XXY9 5c.5-ccU
12 Compass Magazine
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Our food choices and nutrient status impact our immune system. A healthy, balanced diet consisting of whole foods will ensure a variety of vitamins, minerals and macronutrients are consumed. All of which are essential in maintaining our immune status. -cci A aca55cIaNY when considering supplementation. There are some exceptions, for example: V9aX9YDaY5c‚95a9YN IY9•9aI-cIIc‚9Y.9I9-IN Individuals in a particular life stage.
OIXXYX The immune system works hard to cO9Y9a9Y.‚Y our own cells and invader cells and pathogens. It also plays a vital role in cancer surveillance. There are a multitude of factors that can impact our immune function. Our nutrient status and diet are just two examples of factors that we have control over. V9aX9YaYM9YaI All essential vitamins and minerals are a requirement for a healthy immune system. There are a number that have been highlighted to have a role in maintaining immune function. For example, Vitamin A. This can be found in dairy, dark green leafy vegetables and orange coloured fruits and vegetables. Vitamin A plays a role in cell 9•99cYaYcND9Y9cI impair the immune response and make you more susceptible to infection. Supplementation is a big topic at the moment and many of us are considering taking a supplement over the Winter. If you are healthy and do not have a9YO5Yc-aN9Y. supplements may be limited. More is not always better.
Taking too much of a supplement can be dangerous. Many have ingredients 5acIY‚959aY negatively interact with medications that you may be taking. The best approach would be to consider food before supplementation. Food not only provides vitamins and minerals but also a variety of other nutrients such as c9YOaYY9aI-a‚595 can provide a vast number of additional YN There is one exception and that is V9aX9YDNT5a•9-cXPI9 Health England states that we should be taking a daily 10 micrograms (400 International Units (IU)) supplement in the Winter months. This is due to reduced exposure to sunlight (the main cY99Y.cc-V9aX9YDŁKN Supplementation requirements may aIc9ac9Y.c9YI9stages and choices, such as pregnancy and those following a strict vegan diet.
GHaI5 T5.5aXaY9Y-Y9cY for our body and health. It plays an important role in our immunity. In fact, our gut houses 70% of our immune system, mainly consisting of microbes (microbiota). These are the ‘good’ bacteria involved in the development and health of immune cells. To maintain the health of our microbiota, we have to provide them with an energy source. This is where prebiotics come into play. Prebiotics are, in essence, the food for our microbes. As they ferment, they produce substances which are essential for the general health of our immune system.
MacY9Y Macronutrients are our carbohydrates, proteins and fats. The cells of our immune system utilise these macronutrients to provide fuel. They are the building blocks for antibodies. Carbohydrates are essential for energy production. It is recommended that we consume wholegrain carbohydrates (wholegrain bread, rice and pasta) as they provide us with a steady supply of energy without causing a spike in blood .IcI•INT5aIccYa9YO an important prebiotic. Protein acts as the building blocks of immune cells. We should ensure that we consume it daily. Sources include meat and dairy products, nuts, beans and pulses. Meat alternatives include soya, tofu and Quorn. Essential fats (Omega 3 and 6) have a99cYaIaY9i9YaXXacaY may play a role in the prevention of strokes, eye disease and Alzheimer’s. Nutrients often work together. Follow a diet rich in variety and diversity to support increased immunity.
It has been suggested that we should a9XccYXŁ9YIaYi based foods per week. This is advised to ensure we have adequate amounts c-9c99Yc9ND9•9aY variety is key!
Compass Magazine 13
NEW YEAR HaI59cY
T9-cXaN9Y.aY N9Y.5aI5 N‚a |Y cI9cYNNN A-5c•i9YI.YcChristmas, many people see the N‚aY Y ccY9-cI-i 9Xc•XYNM9II9cYc-‚9IIXaN aN‚a |Y cI9cYc9Xc• aYac-c5aI55aP X X X X X
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I-ccI9cY9 caNa c-cI-aY. 5aI5Oc‚9II 5a•aX5 a9-caYXaN 99NSHa some tips to help c.aN
Be realistic
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The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favourite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as eating it in moderation. Or, if your resolution is to eat healthier, begin by eliminating one unhealthy food from your diet at a time. By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behaviour into your everyday life.
This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet! Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward cI-‚95Y‚YIc59Y.c.c9Y.c59YXa with a friend.
Start small
Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on Ic9Y.5•NKa-ccJcYaIc5IcacY aNOaY‚acI--ca5•cYIcN
Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week at the gym instead of seven. If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your diet as a form of punishment.
C5aY.cY5a•9c at a time Unhealthy behaviours develop over the course of time. Thus, replacing unhealthy behaviours with healthy ones 99XNDcY|.c•‚5IXaY59YN5ac have to reassess everything in your life. Instead, work toward changing one thing at a time. DaI9Y.‚95Xa9cY D95c‚c‚9IIaI‚955Xa9cYcN95a exercise class or have that piece of cake. This could include calling on a friend or family member for help, practicing positive thinking and self-talk, or reminding yourself how this ‚9IIac.caIN
MaNOPa czY a OCcYzI9 It may help to see a list of items on paper to keep your Xc9•a9cYcY.ND•Ic59I9c•9XOaYaNc5 to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.
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DcY|acIPerfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. DcY|.9•cXIIacac‚Y9aY broke your diet, or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track. Obsessing over the ca9cYaII9‚cY|5Ica59•c.caINDc5 you can each day, and take one day at a time.
S9NcI Experts say it takes about 21 days for a new activity to become a habit and 6 months for it to become embedded and ‘automatic’. It won’t happen overnight, so be persistent and patient!
K9Y. If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.
TaINac9 DcY|NccI9cYaNS5ac‰9Y with family and friends who will be there to support your resolve to change yourself for the better or improve your 5aI5NT5iaYa9c9cYa-9Y‚5c5a your New Year’s resolution and motivate each other. Consider joining a support group to reach your goals, such as a workout class at your gym or a group of co-workers quitting smoking. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating. Compass Magazine 15
Family Friction FaX9I-99cYaYcac•aIc--aX9IIa9cY59aYc-Y IacXYaI‚II9Y.NAccY99I99c‚a-aX9I9.c‚ aYcY-ca.9•9Y.9YaO-aX9IIa9cY59cX•YXc important.
Our roles at home and work have 5aY.9.Y9aYI9Y.COVID-c aIcc-cIaY5-ccY9 and stress has arisen for some. Family relationships are part of social support which is an important protective factor in our sense of wellbeing as these assist with our sense of self-esteem and stability, probably due to feeling loved and care for. Self-worth is a psychological resource, promoting optimism and better mental health and without it, the impact can lead to ill health and poor behaviour choices.
Family friction can inevitably impact work. We are one person and usually take our whole person to work, including any strain or reduction in mental health. As noted already, our physical health aYaO‚59599aII important if we already have a long term condition that requires management. Sometimes this family friction is caused by working in the home, far more prevalent than previously and the only way to address that is for there to be open and honest conversations on what works best for the family.
Strains in relationships with family members are an especially prominent type of stress. Friction at home or within families, including arguments, being critical and having too many demands, 9aII5c5acY9‚95 work, can lead to relationship strain. This potentially results in physiological processes that impair immune function, a5a9c•aIaXO and increase the risk of depression. Cohesive relationships, regulate our behaviour and this is called social control. Social control encourages us to behave more healthily and utilise health a•99•IOaY‚95c it, the further physiological detriment is possible. (2017 family relationships)
Work strain can inevitably impact relationships in the home, in some cases causing friction. This can be particularly pertinent for those who 5a•PTSD9Y5‚cNIaO a9Y.cXYaI5aI5aY tolerance. Other aspects could be work strain such as those described in the HSE management standards (HSE Stress)
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KPc9Y W5ac‚aIaNYc‚ Family friction can impact on our • mental health and wellbeing • physical health • ability to cope in and out of work
What can we do as an 9Y9•9aI As individuals, we can identify and aYaIcY9cYaY5 cause and whether it is in our power to resolve it. Emotional intelligence goes a long way to understanding friction and cY9a5cXNc Help Guide)
I-c-I99ac aYYc‚95c-aX9I members, try these tips: • • • • • •
brief mindfulness talk about routines, chores, work, learning and how you can all share the spaces in your home plan, to spend time together, one to one and some time apart, even if it’s just time alone be kind to yourself and each other talk about your frustrations with someone. This can also help to reduce feelings of isolation plan distractions and tasks you can do together (NSCPP)
Be aware of any impact cYcXYaI5aI5P a cU • • • •
becoming nervous, anxious or on edge not being able to stop or control worrying losing interest or pleasure in doing things feeling down, depressed or hopeless
If these feelings start to occur more than half the day’s, then consider getting support from your GP. Being open at work with line management can help with increasing awareness and obtaining psychological support and perhaps even a referral to Occupational Health, especially if you notice your ‚cN9cX9Y.aN
You may be able to access psychological support via your Employee Assistance Program (EAP such as PAM Assist). Some EAP services also provide couples counselling and mediation so it is worth exploring. These are usually accessed free of charge up for a certain number of sessions. Relate is a charity dealing 9aII‚95-aX9IcY9c9 worth exploring, although there is usually a charge for services. If your working conditions or shifts are 5a•9Y.a9.Y9aY9Xa5YcY again, speaking to your employer about ‰9I‚cN9Y. options or changing shifts is important. Although employers may not always be able to make changes, especially immediately, if they are unaware then no changes will be made.
References: https://www.wardhadaway.com/insights/updates/how-to-avoid-family-friction-this-christmas/
Friction at Christmas 1. Accept people (family XXK5‚a5 aO5aYI9NIc 5aY. 2. Have a protective 59Ia.a9YYcI99 opinions – we can’t cYcIc5‚aY cYcIcI• ŁNPIaY9XcOa59Y. a5a.c9Y.-c IcY.‚aIN ØNS5-YY9c IccN-caYaIYa9• explanation to the Y.a9• ŒNG9•cIaNO5 I9Nc-I-I 6. Be positive, practice that smile
Compass Magazine 17
Christmas WIIYG9 C59Xa9aIIacY9Y. time with the people that we acOc9aI99Y.aY Ia‰9Y.NHc‚•O‚YaII 5Ia9cYOc9aI99Y.aY YJc9Y.9YI.Y-ccaY 9YNO9aYaIca9I time to eat well. It’s important to be able to enjoy festive foods and 9YNc•5C59XaacY ‚95c.c9Y.c•caaYc9Y. 59Y.c‰N O•5-9•9c‚.a9Y cYa•a.acYIc-‚9.5O and media reports have estimated 5a‚aYa‚5c9Y.º calories on Christmas day alone! T5a|iŁ9X5cXXY a9IaIc99YaNS T5Xc-cccYcO5Xc‚ tend to eat, and with cold weather aYaNY9.5O9|9I-caIc c-cY5Xc9•a9cYca active. Here are some tips to help ccYJc5acY‚59I a9Y.5aI5N
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Tips for the Christmas Party Lifestyle 1. C5cc55aI595c9ccaI
likely to over indulge on high calorie foods later. For example, choose to have a starter before your main XaI5a9YIcXaIaaYc9Yg5\IaY meat/veg sticks and hummus].
2. Alternate between alcoholic drinks and soft drinks to avoid dehydration and reduce the risk of a hangover.
3. When drinking alcohol always remember to
measure your spirits rather than pour them and to use sugar free/low calorie mixers.
4. Keep your morning breakfast routine. By having a
healthy breakfast choice, you will satisfy your morning hunger and make you less likely to grab cakes, mince pies and chocolate bars mid-morning when you’re feeling hungry.
Top Tips for CccN9Y.c Christmas Dinner T5TN • •
Prick the skin before cooking to allow the fat to run out. Try to cook the turkey on a wire rack so that it’s not sitting in fat soaking it up.
T5P9.9YBIaYN •
If these are just too good to resist, grilling or roasting them will help to reduce the fat content.
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•
When getting your roasties ready, cut the potatoes into bigger chunks - larger potatoes absorb less fat. To be even healthier, you could use vegetable oil instead of lard or goose fat; your roasties will still go lovely and crispy. Leaving the skin on your potatoes helps to add ‰aN
The Gravy •
If you usually make turkey gravy and you boil your vegetables, use half the water from the veg and half the juices from the turkey to make your .a•IcY ‚9IIY-cXa99cYaIa•cO
Compass Magazine 19
Christmas Foods 5 p o T 1 Salmon
Salmon makes a great protein source at Christmas as it’s high in Omega 3 fatty acids that are Y9aI-cc5a5aI5NI9aIc959Y9ca9•9‚5955a•aY9i9YaXXacO antioxidant, antimicrobial (involved in the killing of bacteria and fungi) and anticancer properties. SaIXcY9aIca.cccc-V9aX9YDO‚595V9aX9Y‚cN‚95aI9XaY5c5cc support healthy bones, muscles and teeth.
2 Sprouts
Christmas wouldn’t be the same without a few brussels sprouts. They make a nutritious vegetable 5c9aYaIc‚9YaIc9O59.59YOaY59.59YY9YNScaN‚95•9aX9Y and minerals such as iron, which helps to make red blood cells and carry oxygen around the body. Ea9Y.acYØIccYacYc-c•N a
3 Turkey
Turkey is a popular choice of protein at Christmas…and a good one too! Turkey is low in saturated fat and is a good source of B vitamins and minerals. B vitamins are involved in a range of essential processes from energy metabolism to nerve function and hormone function. In a recent systematic review and meta-analysis, B vitamins were shown to have a positive impact in the treatment of neurodegenerative diseases.
4 Nuts
Tccc-YO-c5aIc9cY9caXcY.OYa{c5XY|c9Y.59.59YaIc9 aY9Y-aNIY59YaaI-cXcYa•c\YaIKOYXaNa5aI5a99cYc59aY I9•9cYcO5XaYcaIc9ac59YNNEa9Y.Y.IaI5aYI9YN to lower rates of obesity, up to a 30% reduction in cardiovascular diseases, a 50% reduction in diabetes and a reduced risk in the development of some cancers.
5 Carrots
Carrots contain several essential vitamins and minerals. The most abundant being Vitamins A, B6 and K. Regularly eating carrots promotes good overall health. Can help to reduce the risk of heart disease and can improve the health of your eyes, skin hair and nails by helping your body to build new cells.
References: Adrián Sánchez, Alfredo Vázquez, Bioactive peptides: A review, Food Quality and Safety, Volume 1, Issue 1, 1 March 2017, Pages 29–46, https://doi.org/10.1093/fqsafe/fyx006 B995D99Ac9a9cYNØNC59XaNcOYI9YK•aA 9IaIaP5P\\‚‚‚NaNNNcX\-cc-a\59XaNBc.IODNaYBc5aIIaOSNOND9a9ca9•9PHXaY9NC99aI•9‚9Y-cc9YaYY99cYOŒcKONŁŁŒiŁØŁN Brown, r.c., gray, a.r., tey, s.l., chisholm, a., burley, v., greenwood, d.c. and cade, j., 2017b. Associations between Nut Consumption and Health Vary between Omnivores, Vegetarians, and Vegans. Bc‚YONNOONINO.aOaNNO595cIXOaNOX95ONOX9Y.ON—aYIIO‚NŒNAc9a9cYc-YcYX9cY‚95a9cXacI99N-ac9Y5\aY‚˙aIaYaIY99cY•N Nutrients 7(9) pp. 7523-7542. Hongu, n., suzuki, a. And wilson, h., 2015. Guide to eating more vegetables: carrots. VaYYY a 9OY a Y9‚Y59OINNTYOYO a Y a Y a 9YaNY a 9Nc-cXYcaI a YP a a 5Y5IaYc5cNCaY— a cYcINcKN a N P ºŁiŒN ccYa Y ONNONc.5OJNNaYI9-cYONXNNBYc-YcYX9cYcY9YI9Y9aYaYa9c•aIa9N-acPXI9IcY9aIX5aY9Xc-a9cYNN9YNacKNPNN Z5aY.ONiXNEaINcK{ac-•9aX9YIXYa9cYcYc.Y99cY9YIIa9Y‚95c.Y99•iIa9aPaXa9•9‚aYXaiaYaI9|OJcYaIc-.9a959 YcIc.OŁcKONŒkŒaNDc9PN\aaººŁØºº
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