10 minute read
Health
Connections with community
Feeling connected is a fundamental human need, says Dorset Mind’s Abigail Hole, and one that should be thought about as winter arrives
As the colder weather sets in, it’s worth considering the support networks and connections you have near to home. Establishing routines and people who you can turn to, especially if you’re vulnerable to mental health challenges during the winter months, can be an important exercise. We all need someone to talk to from time to time.
Human Need
You may have heard of Maslow’s Hierarchy of Needs – it is frequently used as an education theory which discusses a human’s basic needs for survival: food, warmth, security and safety, for example. Maslow’s theory also discusses psychological needs – our ‘motivations’ for survival including love, belonging and friendship. Some may argue that this 1940s theory is outdated for modern day living, but the importance of human connection and acceptance remains a fundamental need, not just a desire, and is critical in prioritising your mental health this autumn and winter.
Loneliness
This year, during May’s Mental Health Awareness Week, Dorset Mind raised awareness of the impact of loneliness on mental health. Although not a mental health condition in itself, feeling lonely is extremely common across all age groups, races, and living situations. Mental health conditions also increase our chances of feeling lonely, or the risk of isolating ourselves. Research conducted by the Office of National Statistics found that people who say they are never lonely are more likely to feel part of their community (Community Life Survey, 2018). By finding a sense of belonging within our community, we feel motivated to take care of other’s needs; this in turn boosts our own wellbeing. It’s important to acknowledge how you’re feeling. We recommend taking note in a diary exactly when feelings of loneliness arise, as this can help detect patterns, which can be useful when finding support during the challenging times. For example, if you notice frequent feelings of loneliness during the weekend, or after work, you can plan and find support available during these periods.
Seeking Connection
Thankfully, there are numerous ways we can connect with others within our community. Although social media might not be to everyone’s cup of tea, it does provide a vast community of people to connect with, from local community groups or common interests to simply connecting with distant friends and family members. It’s also worth checking community notice boards in cafes, gyms, libraries and even supermarkets for posters of low cost or free group activities. If you would like to be a part of a community project and work as part of a team, volunteering can be an excellent way of connecting with others. At Dorset Mind, volunteers provide support across the charity based on their own preferences, from helping tend to our allotments to providing one-to-one phone calls with young people and adults who may be experiencing periods of loneliness themselves.
Talking to someone
If you are experiencing emotional or wellbeing challenges and need to talk with someone, Dorset Mind’s befriending service can help. It provides oneto-one support for adults through check-in phone calls, helping with goal setting, reducing social isolation and improving confidence and self-esteem. Additionally, The Silver Line helpline is a free 24hour telephone service for older people, offering friendship, conversation and support especially for those who may be feeling lonely or isolated. You can call it on 0800 4 70 80 90. The Samaritans also provide a listening service through their 24 hours a day phoneline. You can talk through your concerns, worries and troubles – contact them on 116 123.
Dorset Mind wellbeing and mental health support: dorsetmind.uk Find out more about Silverline: www.thesilverline.org.uk
Recruit Vitamin D to help win the war against winter bugs
Everyone in the UK should take vitamin D as a supplement – nutritional therapist Karen Geary explains what, how and why
In the UK, the National Institute for Health and Care Excellence (NICE) suggests that around 10 million people may be deficient in vitamin D. Why is it important, how do you get it and how do you know how much to take? read more about that here). In other studies, vitamin D deficient individuals were found to be at higher risk of COVID-19 infection as compared with vitamin D sufficient patients.
Why vitamin D?
We need vitamin D for our immune system to function. Immune cells have vitamin D receptors on them – when it is absorbed into the cells it provides a protective effect against infections and suppresses the replication of some viruses. These immune cells are mostly in the gut and it is thought that vitamin D may also support the integrity of the lining of the gut. There is also a suggestion that vitamin D may provide protection against other conditions (you can
How do I get vitamin D?
Our bodies cannot make vitamin D without sunlight and food (and then only in small amounts), so we need both sources or to use supplements. Vitamin D is fatsoluble, which means you need to eat fat to absorb it. Foods with vitamin D include oily fish, organic dairy, We have to eat an beef liver, enormous amount mushrooms – like 3kg of cheese, which have been exposed several cans of tuna to sunlight, and eight eggs! tofu, fortified milk products, fortified cereals and eggs. But we have to eat an enormous amount to get anyway near the recommended minimum amount – like 3kg of cheese, several cans of tuna and eight eggs! In the summer, when our skin is exposed to sunlight, 90 per cent of our total vitamin D comes from sunshine and we are likely to be making enough. However, between October and April (when our shadow is longer than our height in the sunshine), we need to find it elsewhere. In food and supplements, there are two types of vitamin D: D2
Ed’s Note - I thought a vitamin deficiency sounded overdramatic and ‘doesn’tactually-happen-to-normalpeople-like-us’. Until, that is, my then-13 year old was diagnosed as vitamin D deficient after a couple of very worrying months. Dose yourselves, and dose your teenagers. The impact of low vitamin D levels is very real and deeply unpleasant.
The BV magazine, November ‘22 by Karen Geary, a Registered Nutritional Therapist DipION, mBANT, CNHC at Amplify which is found in plants, and D3, found in animal products. Our body makes D3, its preferred form, so it is important that you buy supplements in D3 form. Fortified foods are usually supplemented with D2.
How much to take?
An optimum level of vitamin D is between 75nmol/L and 100nmol/L. You can get an at-home test for £29 at www. vitamindtest.org.uk/ and you can calculate how much you may need here. Did you know that NHS and Public Health England recommends that anyone over 12 months old should take a supplement at a minimum of 400iu of vitamin D per day from October to March? This level, by the way, is barely enough to maintain current levels. Did you also know that the US – which is at a lower latitude than the UK (except Alaska) – recommends higher amounts, and with an upper tolerable limit? It is always better to tailor the dose to suit you by testing your current levels. However, if you are unable to take a test, a top-up dose over the winter of 2,000 to 3,000iu’s as a daily food supplement is sufficient and at this level is unlikely to lead to a too-high level unless your
The NHS and Public Health D3 is already too high, which is rare. Note this
England is much higher recommended than the NHS daily dose, by recommendation There are infant . the way, is barely and junior enough supplements at a smaller dose also available. BetterYou offers good quality highly absorbable supplements. Unless you are taking blood thinners, I would always recommend taking vitamin D3 with vitamin K2. This is because the current research shows that vitamin K2 ensures that the calcium transported by the vitamin D is absorbed by your bones where it is needed.
Vitamin D from sunlight.
There is a wonderful free app for tracking this – though it is for the summer more than winter dminder.ontometrics.com/ Lack of sleep, stress, sugar, alcohol and poor diet can all deplete your immunity and no amount of supplementation can compensate for poor lifestyle. So always consider supplementation as part of a wider lifestyle approach to winter wellness.
We have to eat an enormous amount to get near the required vitamin D levels
We all need a little ((BOUNCE))
A high intensity workout to disco lights that promises to be kind to the knees and a lot of fun - have you tried a ((BOUNCE)) class yet?
At the start of 2019, Maja Jurczak made herself a new resolution – she was going to start exercising again, only this time she’d definitely stick to it. In the search for something new, she stumbled across ((BOUNCE)) sessions in Sherborne, and thought she might give it a try. Maja loved it so much that not only did she keep going, but after a few months she trained as an instructor herself. ((BOUNCE)) Wincanton soon followed, and now Maja runs sessions in Gillingham too. ‘It’s just the most amazing group - it is currently mostly women, just because cardio to music is always seen as a ‘girl’s thing’. But the exercise is for everyone; even top Premier club footballers use rebounders for recovery’ said Maja. ‘Research shows that exercising on the rebounders is up to three times more effective than the same workout done on the floor. It’s so effective that NASA astronauts incorporate it into their training regimes to build serious strength and stamina prelift off. ‘It encourages an increase in bone density - especially important in ladies over 40 – and of course it’s zero impact so it’s really kind to joints. The trampoline pad absorbs 87% of shock. ‘Honestly I could go on and on, I’m a ((BOUNCE)) bore. It’s brilliant for the pelvic floor, it’s terrific for balance, agility, great for stamina... and most of all it’s FUN. Come on, who doesn’t love bouncing on a trampoline?!’ Maja was quick to point out how inclusive and nonjudgmental the classes are too ‘We dim the lights and get the disco spots spinning. No one’s watching or judging – it’s just a really fun atmosphere, a great community feel.’ Maja is happy she has class goers in their 60s and older, but also young mums ‘I’m always kidfriendly. The need for (and cost of) childcare is such a huge barrier to exercise, especially for young mums. So I’m happy for them to bring their kids along – if there’s a spare trampoline they can bounce too, but they’ll often just play with each other at the back. It’s so good for them just to observe, to understand from a young age that exercise is not only a normal part of life, but we do it for fun.’ ((BOUNCE)) is a flexible workout - even the high intensity sections can easily be adapted for all ages, sizes and abilities. ‘Exercise isn’t a punishment! It’s a way to be proud of your strength, to enjoy your body. We just put on a great playlist and sing along! ‘As the nights draw in it’s really important that we all keep exercising to keep those happy hormones swooshing about our bodies. It’s not about losing weight, or meeting a target. It’s simply about working at your own pace, and building strength class after class. ‘Sorry, am I talking too much? You might be able to tell, I’m just so passionate. I LOVE what I do!’
