Health

Recognising the impact of grief and loss…

All of us will lose someone or something important to us at some point in our lives. And when it happens, it can quite literally hit us for six.

This has never been more relevant than over the last eighteen months - the pandemic affected the UK in ways we’ve not yet fully seen. And sadly, we’re all likely to know someone that was bereaved or affected by loss in some way. The process of coming to terms with what’s happened and the resulting range of intense emotions is called grief. Grief affects everyone completely differently and at different times and pace. There is no defined way to react and no wrong or right way to feel.

The triggers of grief

It’s useful to understand that a similar pattern of feelings can also be brought about by losing something. This might be a former way of life or friendship, your health or an education or career pathway that’s been forced to change direction. Grief can also be triggered by a variety of reasons in your workplace as well as at home: changes to job roles and demands, reductions in workforce due to isolation or redundancy. The effect of external losses and changes should not be underestimated. They can also affect employees at work. Issues such as bereavement, physical and mental ill-health, financial insecurity, job insecurity, and changes in childcare and education provision are all extremely challenging.

A safe space in Stur

To help people that might be experiencing feelings of grief, Dorset Mind has launched a six week group programme, held at Stour Connect, Sturminster Newton. The mental health charity provides a safe space and an experienced facilitator to help explore complicated feelings, thoughts and behaviours relating to loss. You’ll be participating alongside other people with similar experiences and will benefit from sharing information and experiences.

The programme aims to: 1. Offer an environment of mutual support 2. Provide information about grief and loss to help you understand the way you are feeling 3. Explore techniques that many people experiencing

loss have found useful 4. Share resources for further support

If you would like further details about the programme, contact Dorset Mind’s Adult Services by email to: adultwellbeingservices@ dorsetmind.uk. This face-to-face course will start at the week beginning 4th October 2021 - places are limited.

Support and Education

Find out more about Dorset Mind’s range of education, workplace training, and 1-to-1 and group support for adults and young people in Dorset from aged 11 upwards, by visiting dorsetmind.uk (adults), or dorsetmindyourhead.co.uk (young people).

Nutrient bombs in your hedgerow

There are some brilliant nutrient bombs, absolutely free, waiting for you to simply pick in the hedgerows right now. The golden rule with foraging is to always be 100% certain of what you are collecting and if in doubt, don’t. The internet and some clever plant recognition apps are a great source for checking fruits and berries to help you stay safe.

Hugh Fearnley-Whittingstall’s Hedgerow Jelly

Elderberries

We are at the end of the elderberry season but the dark colour of these little black berries mean that there are high levels of compounds call anthocyanins proanthocyanidins, and phenolic compounds, as well as being especially high in vitamin C. These compounds have the potential to reduce oxidative stress and inflammation. Elderberry is known for its antiviral properties, particularly flu and other upper respiratory infections. Studies indicate that they may have a beneficial effect on a healthy immune system. If your elderberries have already been taken by the birds, you can buy dried ones online. Always cook fresh and dried elderberries before consuming as they can be poisonous eaten raw. My version of Elderberry Rob opposite is based on a version by medical herbalist Janine Gerhard, but I have significantly reduced the sugar content from the original recipe by reducing the syrup by 25%.

Rosehips

Now is the time to be picking rosehips. They have a wonderful fruity flavour and are tart due to their very high levels of vitamin C. If you can collect enough blackberries, rosehips, hawthorn berries, sloes, crab apples, elderberries or rowan berries, Hugh FearnleyWhittingstall has an amazing Hedgerow Jelly recipe (below).

Sloes

Famous for sloe gin, sloes are actually better if they are kept on the bush as long as possible, until the first frosts. But where I live people are picking them already. Freeze them first and then prick them with a pin before adding to your favourite sloe gin or vodka recipe. This is better when left to mature - I’m hoping that the sloes I picked last year will be good for this Christmas.

Wild hedgerow berries like blackberries, rosehips, haws, sloes, elderberries or rowan berries are low in pectin, so combine with apples for a good set. Wild crab apples work well, as do cooking apples. Makes enough to fill four to eight small jars. • 1kg crab apples or cooking apples, washed and cut into chunks (no need to peel or core them) • 1kg blackberries, rosehips, haws, sloes, elderberries or rowan berries • Granulated sugar

Put the apples and berries in a preserving pan. (If using rosehips, chop them roughly first - take care with the irritant fibres.) Add enough water almost to cover the fruit, bring to a simmer, and leave to cook gently until the fruit is soft and pulpy. Tip into a jelly bag and leave to drip for several hours or overnight. Prepare your jam jars by washing them in hot soapy water, then put them in a low oven to dry out and heat up. Put a saucer in the fridge.

Measure the juice and transfer to the clean preserving pan. For every 600ml juice, add 450g sugar. Bring slowly to a boil, stirring to dissolve the sugar, then bring up to a rolling boil and boil hard for eight minutes. Now start testing for setting point. Turn off the heat, use a teaspoon to drip a little jelly on to the cold saucer and return to the fridge for a couple of minutes. Push the jelly with your fingertip: if it has formed a significant skin that wrinkles with the push, it’s reached setting point; if not, turn the heat back on and boil for two to three minutes more, then test again. (Err on the side of caution: a lightly set jelly is far nicer than a tough, solid one).

Once setting point is reached, pour into the hot, sterilised jars and seal at once. Leave to cool, label and store in a cool, dark place. Use within a year.

In some areas of England, it was particularly important to plant an Elder tree outside your door. It was said that the Elder tree keeps witches away. Others say that you must be particularly careful whilst collecting your berries, as to not offend the Elder spirits, who it is said are the fiercest of all the tree spirits.

The easiest way to collect your elderberries is to remove them by the cluster and pop them into a bag ready for processing at a later date.

Image: Karen Geary

Homemade Elderberry Rob Image: Karen Geary

Elderberry Rob recipe

Elderberry Rob is an old traditional recipe, used as a warming treatment for coughs and colds. Simply take 1 tablespoon daily during colds and flu season. It can be taken alone, drizzled on yogurt, or diluted with hot water to make a tea.

Ingredients

• 8 cups of elderberries • 8 cups of water • 2 large slices fresh ginger • 3 cinnamon sticks • 2 star anise • 3 cloves • 1 orange, sliced • 500g sugar

Method

• Strip the berries from the twigs using a fork • Add berries, water, spices and orange to a pan • Simmer 30-40 minutes • Strain, squeezing out all juice, return to pan adding sugar • Simmer for a further 20 minutes, reducing the liquid by 25% • Cool, and pour into a sterilised bottle. You can also add a small amount of alcohol to act as a preservative.

HEALTH

From couch potato to exercise hero - how to begin your new life

Mel Mitchell is a personal trainer, group exercise instructor & sports massage therapist based in Sturminster Newton.

Starting down the exercise route can be daunting and intimidating - particularly if you feel you are too unfit to even start, and are unsure how to take those first steps.

It is reassuring to know that even the most fit among us had to start from somewhere. Sometimes it’s good to know the easy steps you can take to help get you started. Firstly, it is important not to overwhelm yourself. Start off slowly by adding just a bit more movement into your life. Time is a luxury that some of us just don’t have, and it can be a struggle to find the time for exercise. Try thinking about where you can incorporate more movement into your usual daily routine. For example, if you work in an office that has an lift, think about taking the stairs instead.

Fundamental Movements

Desk jobs unfortunately mean that we spend long periods of time sitting down, encouraging a sedentary lifestyle. Try setting a computer reminder to make you get up from your desk more

regularly - just standing and walking around are massively beneficial. Not only is it helpful to move more, but it’s also important not to lose the ability to perform everyday tasks. “...getting up and Squats and lunges down from sitting, climbing stairs and are a couple of fundamental exercises that even bending down carry through to pick things up all into our everyday involve squatting movement patterns. Getting and lunging” up and down from sitting, climbing stairs and even bending down to pick things up from the floor all involve squatting and lunging. So why not add in a few more? Try going up and down your stairs while brushing your teeth, or do a few squats while waiting for the kettle to boil.

Walk it off

Walking more is a great next step to getting more exercise with the added benefit of fresh air. This doesn’t mean you have to go out for mammoth hikes - start small, just going out for a few minutes for a short walk every day, and gradually build from there. Walking is a great starting point and will build an excellent foundation for other forms of exercise. Why not replace short car trips to the local shops with a stroll into town instead? Not only do you get your steps in but you get the added challenge of carrying your shopping back. The key is to move more, but it is all about finding what fits into your daily routine.

Always happy to answer your questions - send them to me on melmitchellmassage@gmail.com