COMPASS Your Health & Wellbeing Guide
12
GROW A MO!
SIMPLE WAYS TO
KEEP YOUR FAMILY HEALTHY
STAY ACTIVE THIS WINTER TOP TIPS TO
KEEP MOTIVATED
G
D OO
TO K N O W
Everything you need to know about
Winter 2017
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The Flu
MOVEMBER IS COMING
Join the movement for men’s health
Go Sober For October
BE A SOBERHERO AND GO 31 DAYS WITHOUT ALCOHOL
OCD:
THE FACTS SYMPTOMS, TREATMENT, CAUSES & SUPPORT
EAT MORE FRUIT AND VEG When it’s cold and dark outside, it can be tempting to fill up on unhealthy comfort food. However, it’s important to ensure you still have a healthy diet and include five portions of fruit and veg a day. If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead.
KEEP YOUR FAMILY HEALTHY THIS WINTER It may be cold outside, but winter needn’t be the unhealthiest time of year for you and your family. Here are some ways to make sure that, even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather’s like....
WASH UP Preempt viruses and bacteria by frequently washing your hands—and teach your kids to do the same. Nothing fancy is required. Simply do this: Work up a lather and wash for at least 30 seconds before eating and after you go to the bathroom. Wash under your fingernails too. That’s where germs lurk.
CHANGE YOUR TOOTHBRUSH Use a new toothbrush after you’ve had a cold, the flu, a mouth infection, or sore throat. Germs can hide in the toothbrush and lead to reinfection. Why not stock up on toothbrushes so there’s always a spare handy.
DON’T FORGET YOUR FEET
Winter’s heavy shoes, boots, and socks can take their toll on feet and toes, large and small. The best defense: Moisturise your feet daily to keep infections from entering cracked winter skin. Wear socks with synthetic fibers to keep away moisture faster.
GO TOWARD THE LIGHT During winter months, many people suffer from seasonal affective disorder (SAD), a malady of mood swings that occurs when light diminishes in winter. We recommend vitamin D, exercise, and light therapy. Some lamps and box lights are designed to treat the disorder. Ask your doctor to recommend one if you think you have SAD. To keep your kids upbeat, help them get off the couch and outside whenever there is a sunny day. About 10 to 15 minutes of play in the sun is a good mood-lifter (and source of D).
WET YOUR WHISTLE You may not feel as thirsty in cold weather, but that can up your risk for dehydration and allowing your body to become dehydrated can leave you more vulnerable to getting sick. Water helps the body carry nutrients to cells and get rid of toxins. It is recommended to drink half your weight from pounds to ounces every day. (So if you weigh 120 pounds, drink 60 ounces.)
PAMPER YOUR SKIN Skin takes a beating in winter. To keep it healthy, try increasing the humidity in your home by placing a humidifier in each bedroom. Aim for a humidity level between 40 and 50 percent. Lavishly moisturise after a brief shower (long ones dry you out more) using jarred, not pump, moisturisers. (Pump lotions contain more water.) And don’t skip the sunscreen—winter sun can glare, especially off snow.
FILL UP ON FIBRE A 2010 study at the University of Illinois found that the fiber in foods like oats, apples, and nuts helps reduce inflammation and strengthens the immune system by increasing anti-inflammatory proteins. The suggested daily fibre intake for an adult woman and children ages 4 to 8 is 25 grams a day. An apple has 3.5 grams of fibre.
TRY NEW ACTIVITIES Don’t use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity. Why not try ice skating, taking a bracing winter walk through the fields or visit your nearest National Trust Park - cost effective annual passes are available! Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.
DRINK MORE MILK You are more likely to get a cold in winter, so make sure your immune system is in tip-top condition. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of: •
protein
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vitamins A and B12
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calcium, which helps keep our bones strong
Choose semi-skimmed, 1% or skimmed milk – rather than full-fat – and low-fat plain yoghurts.
Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.
HAVE A HEARTY BREAKFAST Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre. These foods give you energy and help you feel fuller for longer, stopping the temptation to snack midmorning. Oats also contain lots of vital vitamins and minerals. Make your porridge with semi-skimmed, 1% or skimmed milk, or water, and don’t add sugar or salt. Add a sliced banana, berries or other fruit for extra flavour and to help you hit your 5 A Day target. severe cases may require a prescription.
SLEEP WELL Lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. A study from Brazil found lack of sleep can result in a substantial decrease in the white blood cells that help to fight infection in the body. Create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath. Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain. Also try to go to bed and get up at the same time every day, even on weekends.
Set a big goal—and some little goals. If winter weather leaves your motivation to exercise colder than an icicle, heat things up with a challenging, new goal.
Stay Active This Winter
It can be anything from losing those last 5 pounds, to running a 5K (yes, you can still run outside in the cold) or even doing a full pull-up, but choose a goal that you really want and that will stretch you beyond your comfort zone to reach it. Setting a smart goal that you then break down into smaller, achievable action steps is a great way to start. Instead of focusing on simply working out this winter, this type of goal-setting allows you to focus on the bigger picture.
ATED WHEN THE IT CAN BE TOUGH TO GET MOTIV WIND IS HOWLING, BUT DON’T
GIVE UP ON STAYING ACTIVE
Baby, it’s cold outside. And, if you’re like msot people, winter weather can sometimes make working out seem less than desirable. After all, who likes to dress like a mummy to go for a run, or risk slipping on ice when out for a walk? Even heating up the car in the wee hours of the morning to get to the gym for your favourite Spinning class can be quite tough!
Get creative at home. Sure, getting to the gym can be more of a hassle when it is cold outside, but never use snowy weather as an excuse to miss your daily exercise. Instead, workout at home, where’s it’s warm.
Although you may want to stay snuggled up in your warm bed, winter shouldn’t be a time that your fitness plans hibernate—especially with all of those holiday treats around. With the right attitude and mix of exercises, winter can actually be a fantastic time to mix up your workouts, get creative and even reignite your love of fitness by trying new, fun activities. Not to mention, exercise can help you beat those winter blues!
Whether you pop in a new exercise DVD, invest in a few pieces of fitness equipment or even just use your body weight, exercising at home can be a convenient (and fun!) solution to staying on track. Home really is where the (healthy) heart is.
Mix it up. Winter isn’t just about cold weather, it’s a whole new season! Embrace the time of year by sitting down and revisiting your goals, then plan out what you’d like to accomplish during the next few months. We’re all so busy these days that time seems to fly, which is why it’s important to reflect on our past accomplishments and current goals. It can help you see winter in a new, inspired light.
Insulate your body. The best approach to dressing for outdoor activity is with layers. Layering provides the most effective way to stay warm and dry. Plus you can remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away; avoid cotton because once it gets wet, it tends to stay wet. The top layer should be both wind- and water-resistant.
Take up a winter sport. If you’re a competitive type, why not try a new winter sport? From skiing to ice-skating, there are many great options that burn mega calories and put a whole new twist on your cold-weather workout plan.
Get excited. If you’ve never been a winter fan, start focusing on what you do love about it and how this time of year provides new opportunities for your fitness and health. From eating delicious in-season produce (oranges, kale, and chestnuts, oh my!), to curling up with a big mug of sugar-free hot chocolate in front of the fireplace after a quick run, there is much to love about winter when you embrace and appreciate it.
Use daylight hours. If possible, it’s best to be active outdoors while it is still light out. But shorter days may make that difficult. If you choose to work out while it’s dark, try to wear reflective materials on your clothing to stay safe.
Treatments for OCD
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Life events – OCD may be more common in people who’ve experienced bullying, abuse or neglect at some point in their life. OCD can also sometimes be triggered by an important life event, such as childbirth or a bereavement.
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Personality traits – neat, meticulous, methodical people with high personal standards may be more likely to develop OCD.
There are some effective treatments for OCD that can help reduce the impact the condition has on your life. The main treatments are: •
Psychological therapy – usually a special type of cognitive behavioural therapy (CBT) that helps you face your fears and obsessive thoughts without “putting them right” with compulsions.
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Medication – usually a type of antidepressant medication called selective serotonin reuptake inhibitors (SSRIs) that can help by altering the balance of chemicals in your brain.
It is also more common in people who are generally quite anxious personality types or have a very strong sense of responsibility for themselves and other people.
MENTAL HEALTH AWARENESS
OBSESSIVE COMPULSIVE DISORDER Obsessive compulsive disorder (OCD) is a common mental health condition in which a person has obsessive thoughts and compulsive behaviours. It affects men, women and children and can develop at any age. Some people develop the condition early, often around puberty, but it typically develops during early adulthood. OCD can be distressing and significantly interfere with your life, but treatment can help you keep it under control.
Symptoms of OCD
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Getting help for OCD People with OCD are often reluctant to seek help because they feel ashamed or embarrassed. But there’s nothing to feel ashamed or embarrassed about. It’s a health condition like any other – it doesn’t mean you’re “mad” and it’s not your fault.
An obsession is an unwanted and unpleasant thought, image or urge that repeatedly enters your mind, causing feelings of anxiety, disgust or unease.
There are two main ways to get help: visit your GP – your GP will ask about your symptoms and can refer you to a local psychological therapy service if necessary refer yourself directly to a psychological therapy service – search for psychological therapy services near you to see if your local services accept self-referrals
A compulsion is a repetitive behaviour or mental act that you feel you need to carry out to try to temporarily relieve the unpleasant feelings brought on by the obsessive thought.
If you think a friend or family member may have OCD, try talking to them about your concerns and suggest they seek help. OCD is unlikely to get better without proper treatment and support.
If you have OCD, you’ll usually experience frequent obsessive thoughts and compulsive behaviours. •
For example, someone with an obsessive fear of their house being burgled may feel they need to check all the windows and doors are locked several times before they can leave the house.
CBT will usually have an effect quite quickly. It can take several months before you notice the effects of treatment with SSRIs, but most people will eventually benefit. If these treatments don’t help, you may be offered an alternative SSRI or given a combination of an SSRI and CBT. Some people may be referred to a specialist mental health service for further treatment.
Causes of OCD It’s not clear exactly what causes OCD. A number of different factors may play a role in the condition. These include: •
Family history – you’re more likely to develop OCD if a family member has it, possibly because of your genes.
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Differences in the brain – some people with OCD have areas of unusually high activity in their brain or low levels of a chemical called serotonin.
Support groups Living with OCD can be difficult. In addition to getting medical help, you might find it helps to contact a support group or other people with OCD for information and advice. Useful sources of support: OCD Action www.ocdaction.org.uk 0845 390 6232 OCD-UK www.ocduk.org 0845 120 3778 TOP UK www.topuk.org HealthUnlocked OCD forum https://healthunlocked.com OCD Action, OCD-UK and TOP UK can also let you know about any local support groups in your area.
ABOUT
Be a Soberhero and go 31 days without alcohol this October – say no to the booze and yes to raising money for people living with cancer. And just like every hero’s trusty sidekick, Macmillan will be with you every step of the way to help you along your sober journey. By signing up to the challenge you’re doing something amazing for people with cancer. All the money raised by those Going Sober this October will help Macmillan support even more people facing cancer. For support, information or if you just want to chat, call for free on 0808 808 00 00 (Monday to Friday, 9am–8pm) or visit www.gosober.org.uk
The Benefits of Going Sober Becoming a Soberhero might not mean you have X-ray vision or you get to wear a cape (although you can if you want to). But not drinking does mean you’ll gain many heroic qualities. You’ll be a money-saver, hone your will-power, increase your energy, boost your health and, most importantly, help to change the lives of people with cancer.
Soberhero powers checklist Staying off the booze (along with a few small improvements to your diet and exercise routine) can mean you develop new powers: POW. Wake up with a spring in your step after sleeping better and snoring less BOOM. Increased energy levels ZAP. Banish those horrible hangovers WHAAMM. Healthy looking bank balance KABOOM. Feel generally healthier in everything you do
And that’s not all... You’ll also look your best with clearer skin, have a clearer head (and gain a fresh approach to how you consume alcohol) and feel that warm glow of having completed something and helped change the lives of people with cancer. KA-POW! It’s all in a month’s work for a Soberhero. It almost makes you feel better just reading that list doesn’t it? So there you have it: having 31 gloriously hangover-free days will not only see you raise lots of money to help people with cancer, you’ll also be doing good for your own health.
Important Note Go Sober for October is a fundraising campaign aimed at challenging social drinkers to change their habits for a month and make some healthy lifestyle changes. We would encourage people to drink responsibly and stick to the recommended daily guidelines for the rest of the year. We advise heavy drinkers or people dependent on alcohol to speak with their GP before signing up to Go Sober.
Staying Healthy Keep moving
Staying active is not only essential for your general wellbeing and fitness - it also generates heat and helps to keep you warm.
Preparing for Winter
When you’re indoors, try not to sit still for more than an hour. Get up and walk around, make yourself a warm drink and spread any chores throughout the day. Chair-based exercises are helpful if walking is difficult, along with moving your arms, legs and your toes.
Eat well
Hot meals and drinks help to keep you warm, so eat at least one hot meal each day and have hot drinks during the day. Having a hot drink before bed and keeping one in a flask by your bedside are good ideas too. Include a good range of foods in your diet and aim for five portions of fruit and vegetables each day so that you’re getting plenty of nutrients and vitamins. Remember that frozen vegatables are as good as fresh. It’s important to eat enough, especially in winter. If you’re worried about a poor appetite, speak to your GP.
Have a seasonal flu jab
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Dress in plenty of layers and make sure you have warm shoes or boots with non-slip soles.
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Keep a mixture of salt and sand handy to put on steps or paths in icy weather.
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Consider fitting a grab rail if you have steps at your front or back door.
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Keep cold, flu and sore throat remedies in the house.
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Follow up your GP’s invitation to have a flu jab.
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Order repeat prescriptions in plenty of time, particularly if bad weather is forecast.
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Here are some things you can do to stay safe and ward off the winter chills:
Keep basic food items in the cupboard or freezer in case it’s too cold to go shopping. You could also do your food shopping online and get it delivered to your door.
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Eat healthily and keep as active as possible.
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Get your heating system serviced every year by a qualified engineer to ensure it’s running safely and efficiently.
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Ask your family, neighbours or friends if they could call or visit you more often.
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Never block air vents and if you have wood-burning, coal or gas heaters make sure there’s adequate ventilation.
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Keep a torch handy in case you lose power and keep your radio, mobile phone, laptop or tablet fully charged, so you can use the battery power if there’s no electricity. If there is a power cut you can call 105 for free. You’ll be put through to your local network operator who can give you help and advice.
Cold weather can be a worry for those of us in later life. As we get older, our bodies respond differently and this can leave us more vulnerable in cold weather. But with a little preparation, and by following some simple suggestions, we can help ourselves to stay healthy, safe and as comfortable as possible in winter. Keeping warm both inside and outside your home can help reduce your risk of serious health problems that are more common in the colder months, such as chest infections, heart attacks and strokes. Getting ready for the cold weather – which can start as early as October – means that you’re more likely to keep warm and well.
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Make sure your smoke alarm is working. You can ask your local fire service to check your home for fire safety. It’s free and you may be eligible to get free smoke alarms fitted. Install an audible carbon monoxide alarm in each room that has a gas appliance.
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Keep a list of emergency numbers, such as your utility companies, by your phone.
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Make sure you claim all the financial support you can to help with heating bills.
If you’re over 65, the Government recommends that you have a seasonal flu jab every year. Flu viruses are always changing, so you need a jab every year, using the latest vaccine. Flu is not only unpleasant; it can also develop into pneumonia, which can be serious. Your jab will be free if: • • •
You’re 65 or over You receive Carer’s Allowance or are the carer for a person whose welfare will be at risk if you fall ill You have a condition such as diabetes, a chronic heart, lung, kidney or liver problem, Parkinson’s, or if you have had a stroke.
It takes up to ten days for the vaccine to take effect, so it’s best to have it early on in the winter. Your vaccinated arm may be sore, or you may have a slight temperature or aching muscles for a few days, but other side effects are rare.
Check you’ve had a ‘pneumo’ jab
The ‘pneumo’ (or pneumococcal) jab is a one-off jab that helps protect you against pneumonia, meningitis and septicaemia. If you’re over 65 and haven’t had one, ask your GP.
Give up smoking
This is a good thing for your overall health, as smoking lowers your immune system and can cause serious health conditions. After you stop smoking, you’ll quickly notice that you’re breathing is easier and that doing any exercise is more comfortable. Ask your GP about NHS services to help you give up. Call the free NHS Smokefree helpline on 0300 123 1044.
Protect yourself against chilblains
Chilblains are itchy red swellings that occur when your skin gets cold and you try to warm up too quickly, often by sitting close to a radiator or other source of heat. If you suffer from these, dab the swellings with calamine or witch hazel to reduce itching, but don’t scratch them as this could cause an infection. To help prevent chilblains, keep your whole body warm at all times. Speak to your pharmacist for advice on treating chilblains and to your GP if you regularly get them or have diabetes.
Take care when driving
If you absolutely have to drive in bad weather, make sure you allow extra time for your journey. Tell someone your destination and when you expect to arrive. Always fully charge your mobile phone before you set off on a journey and make sure you have warm clothes, boots, food, water, a torch and a spade in case you need them.
Keep your spirits up
It’s not unusual to feel a bit down in winter – particularly when the days are short and it can get dark by 3.30pm. It helps to do something you enjoy every day. Try to keep to your usual routine and if you can’t visit friends or family, phone or Skype them regularly. If possible, go for a short walk in the middle of the day, if it’s not too cold, or at least go outside while there is daylight. If you feel down for several weeks and it’s stopping you going out, making you feel listless and lacking in energy, it’s very important to share these feelings with someone – perhaps a friend or your GP.
Everything You Need to Know About
• • • •
a runny or stuffy nose sneezing body aches general fatigue
As a rule, flu symptoms are more severe than cold symptoms. Another distinct difference is how serious they are. Colds rarely cause other health conditions or problems. But the flu can lead to sinus and ear infections, pneumonia and sepsis. To determine whether your symptoms are from a cold or from the flu, you need to see your doctor. Your doctor will run tests that can help determine what’s behind your symptoms. If your doctor diagnoses a cold, you’ll only need to treat your symptoms until the virus has run its course.
You don’t have to be young or have a compromised immune system to get ill, healthy people can get sick from the flu and spread it to friends and family. In some cases, the flu can even be deadly. Flu-related deaths are most common in people over 65.
Most people will recover from the flu in about one week. But it may take several more days for you to feel back to your usual self. It’s not uncommon to feel tired for several days after your flu symptoms have subsided.
How does the flu shot work? To make the vaccine, scientists select the strains of the flu virus that research suggests will be the most common in the coming flu season. Millions of vaccines with those strains are produced and distributed. Once you receive the vaccine your body begins producing antibodies against those strains of the virus. If you come into contact with the flu virus at a later point, you can avoid an infection. You may get sick if you end up coming into contact with a different strain of the virus. But the symptoms will be less severe because you had the vaccination.
Cold vs Flu
Both a cold and the flu share a few common symptoms. People with either illness often experience:
How long does the flu last?
The best and most efficient way to avoid the flu and prevent spreading it is to get a vaccination. The flu vaccine is available as an injectable shot. The more people vaccinated against the flu, the less the flu can spread.
the Flu The common cold and the flu may seem similar at first. They are both respiratory illnesses and can cause similar symptoms. But different viruses cause these two conditions. Your symptoms will help you tell the difference between the two.
Flu Shots: The Facts
These treatments can include using over-the-counter (OTC) cold medications, staying hydrated, and getting plenty of rest. Taking an OTC flu medicine early in the virus’ cycle may also help. Rest and hydration are also beneficial for people with the flu. Much like the common cold, the flu just needs time to work its way through your body.
Flu symptoms Common symptoms of the flu include: Fever: The flu almost always causes an increase in your body temperature. Most flu-related fevers range from a low-grade fever around 100°F (37.8°C) to as high as 104°F (40°C). Although alarming, it’s not uncommon for young children to have higher fevers than adults. If you suspect your child has the flu, see your doctor. You may feel “feverish” when you have an elevated temperature. Symptoms include chills, sweats, or being cold despite your body’s high temperature. Most fevers last for around three to four days.
Cough: A dry, persistent cough is common with the flu. The cough may worsen, becoming uncomfortable and painful. You may also experience shortness of breath or chest discomfort. Many flu-related coughs can last for about two weeks. Muscle aches: These flu-related muscle pains are most common in your neck, back, arms, and legs. They can often be severe, making it difficult to move even when trying to perform basic tasks. Headache: Your first symptom of the flu may be a severe headache. Sometimes eye symptoms, including light and sound sensitivity, go along with your headache. Fatigue: Feeling tired is a not-soobvious symptom of the flu. Feeling generally unwell can be a sign of many conditions. These feelings of tiredness and fatigue may come on fast and be difficult to overcome.
It’s important you stay home from school or work until you haven’t had a fever for at least 24 hours. This is without taking fever-reducing medications. If you have the flu, you’re contagious a day before your symptoms appear and up to five to seven days afterward.
Treatment options Most cases of the flu are mild enough that you can treat yourself at home without prescription medications. It’s important you stay home and avoid contact with other people when you first notice flu symptoms. You should also: •
• •
Who should get the flu shot? Doctors recommend that everyone over the age of 6 months receive the flu vaccine. This is especially true for people in high-risk categories, like: • • • •
adults over age 65 women who are pregnant children under age 5 people with weakened immune systems due to chronic illness
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Drink plenty of fluids. This includes water, soup, and lowsugar drinks. Treat symptoms such as headache and fever with OTC medications. Wash your hands to prevent spreading the virus to other surfaces or to other people in your house. Cover your coughs and sneezes with tissues. Immediately dispose of those tissues.
If symptoms become worse, call your doctor. They may prescribe an antiviral medication. The sooner you take this medicine, the more effective it is. You should start treatment within 48 hours from when symptoms start.
Why grow a Mo? Men are facing a health crisis that isn’t being talked about. They are dying too young, before their time. We’re taking action and we need your help. This Movember, grow your moustache for men’s health... For more information or to sign up please visit
What is Movember? Movember is an annual event which takes place every November and sees men across the world grow moustaches to raise money for charity. The Movember Foundation tackles mens’ health issues including prostate cancer, testicular cancer, mental health and suicide prevention. Men and women can also join in by organising fundraising events or being sponsored to complete sporting challenges.
What has Movember done for men’s health? Ten years ago in a Melbourne pub, two young men were chatting about fashion trends over a beer when they decided the moustache deserved a comeback and persuaded 30 friends to grow a ‘Mo’ for charity - for ten dollars a go. That first November in 2003 they raised nothing, but they persevered and ended up raising A$54,000 (£32,000) for the Prostate Cancer Foundation of Australia the following year. Now operating in 21 countries, Movember - as it became known - generated £27m in the UK last year and more than £92m around the globe.
Since that first pub rendezvous a total of £300m has been raised for research into prostate and testicular cancer. In that time, hundreds of thousands of men have tried cultivating a moustache and started talking about diseases that they are often too embarrassed to discuss or too quick to ignore.
What are the Movember rules? Men who are planning to join in with Movember should register at Movember.com and start with a cleanly shaven face on Wednesday November 1. After that, it is as simply as growing and grooming a moustache for the rest of the month – no beards, goatees or fakes are allowed. Those taking part – known as Mo Bros – should use “the power of the moustache” to raise funds and awareness of the charity’s mission. There are also lots of other fundraising events and activities taking place, so everyone can get involved. Or why not organise your own event? Visit https://uk.movember.com/events/ to find out more about what’s going on near you.
https://uk.movember.com/
1 2 3
Sign up Get ready for a hairy month
Get growing
Grow and groom your moustache for 30 days
Put out the call
Raise funds for men’s health
5
Everyone experiences fatigue from time to time, but when it feels like you have no energy and are unable to complete even the most basic daily tasks because of fatigue, it is time to talk to a doctor.
5 Health Symptoms Women
Chronic fatigue syndrome could be to blame for your symptoms, but it is essential to rule out other conditions like mononucleosis, since there is no single diagnostic test for chronic fatigue syndrome.
SHOULDN’T IGNORE 1
SEVERE FATIGUE
LEG PAIN & SWELLING
4
With more of the workforce taking on deskbound positions, Americans are spending more time sitting down than ever. As a consequence, women—who already have a higher risk of chronic venous insufficiency and varicose veins in the lower body—may develop blood clots that could become lifethreatening. A blood clot that forms in the leg as a result of poor circulation can become dislodged and travel to the heart or lungs, where it may present a medical emergency as a heart attack or pulmonary embolism.
RECURRING ACHES & PAINS Women tend to delay medical care or wait out symptoms because of busy schedules, but this habit can be detrimental when it comes to conditions that worsen over time. Orthopedic issues like osteoporosis, arthritis, and herniated spinal discs can all cause increasingly severe symptoms as damage to the musculoskeletal system continues to develop. To better manage conditions that affect the bones and
2
ABDOMINAL DISCOMFORT
Symptoms like bloating, severe cramps, frequent gas, and loss of appetite can point to many different conditions, including irritable bowel syndrome, uterine fibroids, or even ovarian cancer. Because there are so many common symptoms among a wide range of different health conditions, women who are experiencing regular abdominal discomfort should see a doctor for a definitive diagnosis.
joints, don’t ignore any recurring aches and pains, especially if they are accompanied by symptoms like numbness and tingling in the extremities or limited range of motion.
3
IRREGULAR PERIODS
Any changes to your menstrual cycle should be a reason to talk to your doctor. If you are having abnormally heavy or long periods along with unexplained weight gain, increased facial hair growth, and an imbalance of insulin, you may have an underdiagnosed condition called polycystic ovarian syndrome, or PCOS. Over time, PCOS may lead to infertility, diabetes, heart problems, and other serious complications, so you will not want to let symptoms go unnoticed.
osteoarthritis, and urinary bladder stones. Talk with a vet about the ideal weight for your dog and feed him accordingly. •
Before
Most dogs are overweight or obese because they don’t get enough exercise and get too much food. Refer to the package of pet food for specific guidelines about feeding based on ideal weight.
4. Give your dog a constant supply of fresh water. Dogs need lots of fresh water for the body to properly work and digest food. The water should be clean and fresh, so change the water at least once a day. Clean the water bowl or bucket with dish soap and water every once. Rinse and dry the container before refilling with fresh water. Bacteria and algae can grow in the bowl, especially during warm weather. In freezing temperatures, you’ll need to keep the bowl from freezing.
After
5. Groom your dog regularly. Brush your dog’s coat to keep
Simple Ways To
Keep Your Dog Happy & Healthy
it shiny and healthy. This will also encourage good circulation. Note any new lumps, bumps, or cysts on the skin and bring them to your veterinarian’s attention. Scabs, redness, or itchy skin should also be addressed by a veterinarian. Grooming is also a good time to check for skin conditions like fleas, ticks, and mites.
6. Get your dog plenty of exercise. Depending on your dog’s breed, this could be anything from a 10-15 minute walk per day to a good hour romp in the park. A fun game of fetch or Frisbee can also be physically challenging to very active dogs. Playing or walking is a great chance for you to bond with your dog. •
Exercise and playing can cut back on bad behaviour, like tearing things up around the house, inappropriate chewing, and aggression. It will also keep your dog’s weight down and his body healthy.
7. Socialise your dog. Once he’s gotten all his important first It’s only natural that you want to take care of your dog so he’ll be by your side for years. The good news is that there are lots of things you can do to care for your dog. Learn how to maintain a good diet of high quality food, get preventative veterinary care, and do your best to provide a healthy, loving environment.
vaccinations, socialize him. This means carefully introducing him to people, other animals and dogs, and situations outside the immediate home environment. Getting used to riding in the car, walking around the neighborhood and dog parks are great ways to introduce him to people and other dogs. •
1. Feed your dog high-quality, well-balanced dog food and treats. This should be your pet’s main source of nutrition.
2. Be careful when feeding your dog human food. Realise
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Avoid common filler ingredients in dog food that may actually harm your dog’s health. Some of these include: Ethoxyquin, Propylene Glycol, BHT/BHA, Corn Syrup and corn, and animal by-products.
While you can make your own dog food, you must work with an animal nutritionist or veterinarian with education in pet food nutrition. This ensures your dog’s diet is nutritionally balanced.
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Occasionally, some dogs might show signs of a food sensitivity or intolerance. Watch for: diarrhea, vomiting, itching or skin conditions. Work with the veterinarian to determine what food ingredients your dog can and cannot eat.
is considered overweight when he weighs 10-20% more than his ideal body weight. If he is 20% overweight, he’s considered obese. Being obese can shorten a dog’s life span by 2 years. Obese dogs are at higher risk for cancer, heart disease, diabetes,
Look at the first five ingredients listed on the pet food label. These ingredients make up the majority of the food. Meat (not meat by-products) and vegetables should be the first few ingredients in the dog food. Lower down the list may be meat by-products and grains.
that certain human foods can hurt or kill a dog. Dog’s bodies can’t always metabolise foods like humans can so make sure your dog does not have access to these foods: grapes, raisins, chocolates, avocados, yeast dough, nuts, onions, garlic, chives, and sugar-free gum (mainly the ingredient xylitol). These are toxic to dogs.
3. Maintain your dog’s weight at a healthy level. A dog
As long as the dog isn’t scared or threatened he will get used to these situations. The more unique social situations you expose your dog to when he’s young, the better.
Bella’s Story Age: 6 years Breed: Beagle Start weight: 23 kilos End weight: 19 kilos Likes: Cuddles, attention & food Dislikes: Bathing, taking orders & being on a diet Bella’s owner, Laura, decided to put Bella on a diet when she realised her weight was getting out of hand and positive changes needed to be made. Following advice from her vet, Bella was recommeneded smaller measured portions of dry food (different dependent upon breed), three times a day. Bella had previously overindulged in treats, so these were cut out completely and rigerous exercise became a daily ritual. Following 12 months on this strict diet and exercise plan, Bella lost 4 kilos and is now happier and healthier than ever.
Polar bear peppermint creams Ingredients 250g icing sugar
Fun & Easy
Christmas Recipes
1 egg white, beaten Peppermint essence 15 chocolate sweets
Method 1. Sieve the icing sugar into a large bowl. Mix in the egg white, a little at a time – stop adding it when you have a soft dough that feels like plasticine. 2. Add 3 drops of the peppermint essence, mix well and taste. Add another drop if it isn’t minty enough. 3. Roll half the mixture into 15 balls, about the size of cherry tomatoes, then flatten them with your hand to make the bear heads. 4. Place on sheets of baking parchment on a large board or tray. Using half the remaining mixture, make blueberry-sized balls and flatten them onto the heads to make snouts. Add chocolate sweets for the noses.
Strawberry Santas Ingredients
Method
1 punnet of Strawberries
1. In a medium bowl, using an electric hand mixer, mix the cream cheese, icing sugar and vanilla essence to make your cheese mix.
125g cream cheese 2tbsp icing sugar 1/2 tsp vanilla essence
2. Cut the bottom and the top off the strawberries, saving the top for Santa’s hat.
Mini chocolate drops
3. Pipe some mix onto the main part of each strawberry then put hat on. 4. Finally, pipe on a couple of buttons, a bobble on top of the hat and pop on some chocolate drops for eyes.
5. Use the rest of the mixture to make the ears. Shape them into tiny balls and press them gently into the top of the heads with your fingertips. Use a cocktail stick to shape the eyes. 6. Leave the bears to dry for 3-4 hrs, or overnight. Eat within 1 month.
Ingredients Hot chocolate Marshmallows Gel icing pen Pretzel sticks Sweets for nose Whipped cream (optional)
Method 1. Make a mug of hot chocolate as you normally would - or follow the instructions on the tub if unsure. 2. Decorate 3 marshmallows with gel icing, creating dots for buttons, eyes and smile. 3. Add a sweet for the carrot nose and use pretzel sticks for arms and legs. 4. Place carefully into postion as the image shows. Then why not add whipped cream for an extra tasty, snowy treat!
Hot chocolate snowman
4. Be prepared Learn everything there is to know about your field, job, presentation - whatever is next on your “to conquer” list. If you are prepared, and have the knowledge to back it up, your self-confidence will soar. 5. For tough times, when all else fails: Create a great list Life is full of challenges and there are times when it’s difficult to keep our self-confidence up. Sit down right now and make a list of all the things in your life that you are thankful for, and another list of all the things you are proud of accomplishing.
Boost Your Self-Confidence
Once your lists are complete, post them on your refrigerator door, on the wall by your desk, on your bathroom mirror -somewhere where you can easily be reminded of what an amazing life you have and what an amazing person you really are. If you feel your selfconfidence dwindling, take a look at those lists and let yourself feel and be inspired all over again by you.
Self-confident people are admired by others and inspire confidence in others. They face their fears head-on and tend to be risk takers. They know that no matter what obstacles come their way, they have the ability to get past them. Self-confident people tend to see their lives in a positive light even when things aren’t going so well, and they are typically satisfied with and respect themselves. Wouldn’t it be amazing to have this kind of selfconfidence, every day? Guess what? You can. Try some of the tips listed below. Don’t just read them and put them on the back burner. Really begin to practice them daily, beginning today. You might have to fake it at first and merely appear to be self-confident, but eventually you will begin to feel the foundation of self-confidence grow within you. With some time and practice (this is not an overnight phenomenon), you too can be a self-confident person, both inside and out, whom others admire and say “Yes!” to. 1. Stay away from negativity and bring on the positivity This is the time to really evaluate your inner circle, including friends and family. This is a tough one, but it’s time to seriously consider getting away from those individuals who put you down and shred your confidence. Even a temporary break from Debbie Downer can make a huge difference and help you make strides toward more self-confidence. Be positive, even if you’re not feeling it quite yet. Put some positive enthusiasm into your interactions with others and hit the ground running, excited to begin your next project. Stop focusing on the problems in your life and instead begin to focus on solutions and making positive changes. 2. Change your body language and image This is where posture, smiling, eye contact, and speech slowly come into play. Just the simple act of pulling your shoulders back gives others the impression that you are a confident person. Smiling will not only make you feel better, but will make others feel more comfortable around you.
Look at the person you are speaking to, not at your shoes - keeping eye contact shows confidence. Last, speak slowly. Research has proved that those who take the time to speak slowly and clearly feel more self-confidence and appear more self-confident to others. The added bonus is they will actually be able to understand what you are saying. Go the extra mile and style your hair, give yourself a clean shave, and dress nicely. Not only will this make you feel better about yourself, but others are more likely to perceive you as successful and self-confident as well. A great tip: When you purchase a new outfit, practice wearing it at home first to get past any wardrobe malfunctions before heading out. 3. Don’t accept failure and get rid of the negative voices in your head Never give up. Never accept failure. There is a solution to everything, so why would you want to throw in the towel? Make this your new mantra. Succeeding through great adversity is a huge confidence booster. Low self-confidence is often caused by the negative thoughts running through our minds on an endless track. If you are constantly bashing yourself and saying you’re not good enough, aren’t attractive enough, aren’t smart enough or athletic enough, and on and on, you are creating a self-fulfilling prophecy. You are becoming what you are preaching inside your head, and that’s not good. The next time you hear that negativity in your head, switch it immediately to a positive affirmation and keep it up until it hits the caliber of a self-confidence boost.
PAM Group Ltd. Holly House, 73-75 Sankey Street, Warrington, WA1 1SL
T:01925 227000
www.pamgroup.co.uk