Vitality Magazine Winter 2013 by Vitality

JANUARY 2013 • WWW.PRUHEALTH.CO.UK

YOUR GUIDE TO LIVING LIFE WELL

COMPETITION

WIN a visit from Jessica see page 66

meet our Vitality Ambassador

JESSICA ENNIS

Make 2013 your best year EVER!

goals that WILL change your life! QUIT SMOKING

You can do it with our stopsmoking guide

your plan pruhM20542

What’s inside:

nEw hEalth BEnEfits see page 33 for more details

nEw Vitality BEnEfits see page 31 for more details

Exciting nEw changEs to your hEalth insurancE plan

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8-PAGE HEALTH INSURANCE PLAN UPDATE

New year, new benefits, new rewards! pg 29

welcome

Welcome to Vitality Magazine! At PruHealth, our philosophy has always been that we want to help people live life well. We do this in two ways. The first is by providing ‘best-in-class’ medical cover and the second is helping you get healthier with our comprehensive health, wellness and reward programme, Vitality. It’s the world’s longest-standing, incentive-based wellness programme with over 5 million members across the globe and an extensive health and reward partner network. To find out more about how Vitality can work for you, and to keep up with the latest news and offers from PruHealth, register on the Member Zone at www.pruhealth.co.uk. Our aim is to help make you healthier and enhance your life with activities that appeal to you – we know that in health and wellness, one size definitely does not fit all! We also know that taking that first step towards making a healthy change can be daunting. That’s why we offer substantial discounts with a wide range of health partners and rewards to help you stay motivated. And to make things even more rewarding, we’ve added some exciting new benefits to your plan. You’ll find all the details in the Your Plan section on page 29. We hope this will help you kick-start a healthy New Year and a healthy new you, and leave you feeling well rewarded. Yours in health and wellness, Neville

I think PruHealth’s Vitality programme is absolutely brilliant – we all love to be rewarded for hard work and Vitality has so many ways to incentivise its members.As achievements are ticked off, individuals will get closer to their final goal and along the way get rewarded for their hard work. Everything I stand for is echoed in the values of Vitality and I hope I can make people see that achieving your personal health goals is really a matter of planning the journey and sticking with it. To help you get the year off to a good start, we’ll try to help you achieve some of the classic new year resolutions – 10 of them in all. Start with the one, two or three that are your biggest priority for now.

10 Vitality new year resolutions Boost your energy Tick if this is your resolution, then turn to pg 10

Lose some weight Tick if this is your resolution, then turn to pg 15

Quit smoking Tick if this is your resolution, then turn to pg 22

Have healthier hair Tick if this is your resolution, then turn to pg 26

Enjoy life more Tick if this is your resolution, then turn to pg 39

Get fitter Tick if this is your resolution, then turn to pg 43

Stay healthy Tick if this is your resolution, then turn to pg 50

Drink less alcohol Tick if this is your resolution, then turn to pg 56

The Vitality programme really resonated with me - not just for me but for my family too: I kept thinking how good the programme will be for my parents.

Eat better Tick if this is your resolution, then turn to pg 59

For regular updates on Jessica and Vitality, follow us on Facebook, Twitter and You Tube.

Sleep better Tick if this is your resolution, then turn to pg 64

Facebook.com/PruHealthUK

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Great new Vitality partners & health benefits: page 29

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YOUR PLAN

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CEO, PruHealth PS: We are very excited to welcome Jessica Ennis as our Vitality Ambassador. See how you can start Living Vitality with Jessica, and hear more about her passion for living a healthy lifestyle.

Jessica’s tips to help you achieve all your goals

Jessica’s email newsletter

Write them down A step-by-step plan is a great way to achieve your target bit by bit, and every step you take will help keep you focused and motivated

Be specific

Phone a friend

This way, you’ll set your sights on a goal you can achieve, and motivate yourself to keep going. ‘Get thinner’ isn’t as helpful as ‘Go down one clothes size’

These goals are tough, and friends, families and partners can give us great encouragement. They can also remind us when we’re slipping – in a positive, helpful way, of course!

To help you keep your Vitality new year resolutions, I’ll email out a brief newsletter in the Spring featuring tips, advice and suggestions for staying motivated - exclusive to PruHealth members. Just send your name and postcode to me at: resolutions@pruhealth.co.uk telling me which of the 10 new year resolutions you’d like me to help you keep. Feel free to ask for my help with as many of them as you like! IMAGES P1, P2,P7, P66: GRAHAM HUGHES. ALL OTHER IMAGES, UNLESS SPECIFIED, ARE FROM: GETTY IMAGES, ISTOCKPHOTO, CORBIS.

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quit smoking

Vitality

Three steps to healthy living With positive incentives and encouragement, we can help you make your resolutions a reality

e have all been there on New Year’s Day: listing our resolutions, usually with some vague promise of ‘eating more healthily’ or ‘doing more exercise’. But what does it take to see those resolutions through? Why is it that within nine days, three quarters of people will not feel confident that they will even see their resolutions through to the end of the month? The problem is that the benefits you see from being more healthy take time, but the cost is instant. Getting up on a cold winter morning to go for a run has a high personal cost then and there. Even the benefits of having more energy and feeling better over a number of weeks feels a long way off compared to staying under that warm duvet. We know how to make healthy living a positive, enjoyable experience – so read on to find out how to turn your resolutions into a wonderful new reality.

ne approach to carrying out your new year’s resolution to be more healthy is the ‘stick’ method. You may choose to punish yourself if you do not do the activity, such as having to put money into a piggy bank if you have a cigarette, or go on a hated run if you have a chocolate bar. However, this turns healthy living into a very negative experience, and makes you more and more reluctant to set yourself goals for fear of the bad consequences if you do not achieve them.

The right-sized carrot

A more positive – and truly effective – method is using incentives. You need to bring that reward closer in time to the healthy activity if it is to have a chance of competing with the instant reward of not doing it. The key to successful incentives is getting the right size of reward over the right timescale. The reward of saving up the money you would have spent on cigarettes to put towards an amazing annual holiday is a motivating reward because it is a large one, but – like the reward of long-term good health – it can feel a long way off.

the cost involved to the effort of trying to fit it into their lifestyles. Vitality makes it easier and cheaper to do healthy activities, through discounts on gym membership and fitness equipment, rewarding the purchase of healthy foods or discounts on health screens and stop-smoking courses. So while it is a big reward, it may not work well on its own as you may give up before you get there. You need to balance these big rewards with little daily or monthly rewards to help keep you motivated along the way, such as a monthly outing with a friend like a trip to the cinema, or even a little daily perk if you keep it up day to day. If the carrot is the right size over the right timescale, there shouldn’t be a need for a ‘stick’ approach, and your new year can be a more positive healthy experience. All over the world, organisations from governments and big companies to small local charities are encouraging people to get healthier using a wide range of different methods. From simply giving people information (such as healthy eating campaigns), disincentivising people (through taxation on cigarettes and alcohol, for example), all the way through to government legislation (such as banning smoking in public places) the end goal is always the same – to make people healthier.

Three vital steps Dr Katie Tryon, Head of Clinical Vitality, PruHealth

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The science of behavioural economics looks at what factors make people change their behaviour. When it comes to health, studies have shown that people do not behave

entirely rationally. Simply knowing what to do for better long-term health is not enough to change people’s behaviour. This is why organisations do more than just telling people something is bad for them. Behavioural studies indicate that when it comes to changing people’s behaviour to adopt a healthier lifestyle, there are three critical steps. Vitality has been specifically developed around these steps.

Make it personal. There’s now so much information available that people struggle to understand what their individual health needs truly are and what they should personally do to improve these. Vitality offers an online Health Review with personalised feedback to help you understand your own health needs. From this it offers a personal pathway with specific goals to help you on your personal journey to better health.

Change needs to be as easy as possible. There are multiple barriers to people changing their behaviour, from

If the incentive is right, there shouldn’t be a need for a ‘stick’ approach – and your new year can be a more positive healthy experience

Instant wins. People value short-term gains more highly than long-term ones. As a result, they don’t value the reward of long-term good health as highly as the instant pleasure of eating unhealthy food, or not doing physical activity, or having a cigarette. To overcome this, Vitality brings the rewards for healthy activities closer in time. Every time you undertake a healthy activity, or achieve a goal through your personal pathway, you are awarded Vitality points. These points give you a status from Bronze to Platinum. The higher your status, the greater the discount you will receive with a range of reward partners, from holidays, to entertaining days out, to cash back in your pocket. Change is not easy, but Vitality helps you every step of the way to successful sustainable healthy change. The partners and rewards mentioned are based on the Vitality Plus programme. To see the full list of partners on your plan and the terms and conditions that apply, please log on to the Member Zone.

LOOK FOR THESE BOXES IN THE MAGAZINE

They’ll tell you about new and improved Vitality benefits and rewards, plus other useful stuff to be found in our Member Zone, with details of how to locate them quickly online at www.pruhealth.co.uk

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Vitality Ambassador

the healthy way

to live life well with Jessica Ennis

No annual contract. Yo

She’s the world-famous 2012 Olympic champion, and she’s our new Vitality Ambassador – which means she has to answer all of our questions, no matter how nosey…

u’re free to p month by mo ay nth.

Do you keep an eye on health ‘numbers’ like your BMI, cholesterol levels and other medical signposts to wellbeing? Yes, I am very aware of all the main health numbers and their impact on your general wellbeing. We are regularly checked to see if we are at our optimum – and if we are struggling in training, tests are run to check our overall wellbeing. I think it is reassuring to know your cholesterol levels, blood pressure and so on.

What precautions do you take against injury? I have a weekly check with the physio and see a soft tissue therapist for massage twice a week to make sure everything is in the right place and loosened off. I stretch really well before a session and religiously do a warm-down after a tough running session.

Have you learned techniques over the years to keep stress under control? Managing stress as an athlete

With no 12 month contract, half price monthly fee’s and a free upgrade giving you access to up to 79 clubs, there has never been a better time to join LA fitness.* This offer is exclusive to PruHealth members, allowing you to earn extra Vitality points with every trip to the gym. We guarantee you won’t find a better deal at LA fitness.

Join now at lafitness.co.uk/pruhealth today!

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lafitness.c

*Terms & conditions. LA fitness has the right to remove/change this promotion at any time. Half price membership is available on selected memberships only. Open to existing PruHealth and PruProtect members who are eligible to take out a discounted gym membership under their PruHealth plan or PruProtect policy only. Half price membership applies to individual members with Vitality Plus and any Group members with Vitality. Joining fee may apply. For full terms and conditions, or to take up the offer, visit lafitness.co.uk/pruhealth.

PHOTOGRAPHY: GRAHAM HUGHES

PruHealth has teamed up with LA fitness to offer you their best ever gym deal!

is part of our training, and harnessing stress in a positive way to use adrenalin to improve performance is important. Outside of athletics I do have to manage my stress as there are so many pulls on my time – but I make relaxing a priority.

Were you born a world-class athlete? I think I am genetically predisposed to be athletic, but it is through good coaching and huge commitment that I have been able to make the most of the raw talent.

Have you any tips for people who are new to fitness? I think varying your

Have you had to learn what foods help and hinder your performance?

exercise is important. Setting achievable, slightly stretching goals helps you to stay enthusiastic. Having unrealistic goals just means when you don’t achieve them, you feel a failure and give up.

I have definitely learnt a great deal about nutrition but I really try hard to be realistic and not go over the top with my approach to what I eat. It goes without saying that a greasy fry-up will not help my morning sessions on the track, and a heavy lunch will not help me in the afternoon when faced with weights or the javelin. So yes, I have adapted around training to find foods that refuel without being heavy, and foods that don’t give me indigestion when doing running sessions. I have had some input from a sports nutritionist but this is really more to do with competition times, and what to eat during the two days of the heptathlon. Of course, over-eating and drinking lots of alcohol is not advisable but moderation is the key. Athletes do have to eat quite a lot because we burn lots of fuel training and competing. There’s nothing that I feel I need to steer clear of, though.

When you retire from competition, which of your activities will you keep doing – just for fun? I think circuit training – and brisk dog walking. I will probably do some faster running reps on grass too, I really like sprinting and am not a fan of distance!

JESSICA’S QUICKFIRE ROUND Cinema Restaurant Jeans Heels really but I end up in trainers most of the time! Bling or discreet? I love a bit of bling Phone or in person? In person Gym or spa? Spa – gym is my work Fast food or healthy? A mixture, but more healthy Beach or city? Beach holiday Wine or beer? Wine Cinema or theatre? Bar or restaurant? Jeans or skirt? Trainers or heels?

Before you were successful, how did you keep yourself motivated through the long winter mornings and nights of training? I wanted to win Olympic gold for the whole of my career, so every time I felt like not getting up for a session, I reminded myself my opponents were not missing training.

How careful are you about what you eat and drink? I have a balanced approach to food and drink – and I personally feel it works for me. I might cut a few luxuries out close to competitions but generally I eat and drink what I want in moderation.

Do you restrict your intake of any specific food group? No, I eat most things. Really, I just rely on my body telling me what it needs.

What kind of food do you cook at home? I enjoy experimenting with recipes but Italian food is definitely my favourite.

And is there a special something you like to indulge in? My favourite indulgence has to be chocolate.

If there’s one nutritional message you would like to get across, what would it be? Aim to eat a balanced diet and healthy meals – and cut back on snacking. 7

triathlon section title

Your chance to race like an elite

athlete

PruHealth’s new partnership with the ITU World Triathlon Series will allow members the unique opportunity to race the same course as the world championship finalists, in front of the same cheering spectators…

riathlon embodies wellbeing and empowerment, which is why it’s also the world’s fastest-growing Olympic sport and enjoying rapid growth in the UK. This growth is fuelled by the success of British athletes who in 2012 have won major triathlon titles, Alistair Brownlee famously winning Olympic Gold in London, while his brother Jonathan claimed bronze and also became ITU World Champion in Auckland last October. This individual success is matched by the British mixed relay team who retained their World Championship status in Stockholm last year. Because of this high growth and the obvious health benefits of triathlon, PruHealth are excited to link up with the sport at the very highest level – and provide its members with a number of premium benefits. The ITU World Triathlon Series is the pinnacle of the sport and features world-class events all around the globe in which elite triathletes compete annually to become the ITU World Champion. The PruHealth World Triathlon Grand Final will be hosted in London this year and will conclude the series and crown the World Champions of Triathlon. The event will see five competition days with nearly 7,000 participants from over 80 different nations competing for World Championship Titles in various categories including elite, junior and paratriathlon. This major event on the iconic London 2012 Olympic course, held over four days from 11 to 15 September, will be televised live on the BBC and broadcast to over 160 countries. The PruHealth title partnership of the ITU World Triathlon Series London event will uniquely enable PruHealth members to race the course in front of thousands of spectators on the same stage as the

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professionals. “It will be so special coming back to London only a year after the Olympics,” says Jonathan Brownlee. “Hosting the Grand Final is such a great legacy of the Games, and of course I hope to be in a position to defend my World Champion title on home soil.” “The crowds were just amazing in Hyde Park for the triathlon,” adds older brother Alistair, “it was an amazing event and I’m looking forward to racing there again in September.” The event will offer the unique opportunity to participants of all abilities to compete at the same venue in Hyde Park and to experience the same level of excitement as the pros. Part of the event will be an open age group triathlon over the Sprint Distance (750m swim, 20km bike, 5km run) and Olympic Distance

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u p fo r We hav g ra b s e 1,000 p laces exclusiv ely to Pru in the race to o ffer If you’re Health m inte embers. want so rested in taking me mo part or ju st (1.500m swim, taking th re information b efore e plunge triathlon 40km bike, 10km , email u @pru s at: run). Entries send yo health.co.uk. W u more in e for these open formatio ’ll about th n e event, includin races that require no how to e g nter. prequalification will be extremely limited. PruHealth members will be offered an exclusive privilege path to access participation spaces prior to general release. ”It is fantastic that PruHealth have partnered with our London event,” says ITU President Marisol Casado, “and that we will together inspire more people to participate and live healthier and more EvEntLogo London fulfilled lives.”

PRUHEALTH LONDON

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PRUHEALTH

boost your energy

9 Ways to ...

Kick-start your metabolism With a little bit more exercise, and the application of some nutritional good sense, you can put a lot of zing back into your life...

Turn food into fuel

To run at its best and keep you in shape, your metabolism just needs a few strategic interventions...

etabolism is the engine that powers body and mind by converting what we eat into fuel. It involves a complex network of hormones, enzymes and processes that also affect how efficiently we burn that fuel. Even at rest, the body needs energy for breathing, circulation, controlling body temperature, working the brain and nerves, contracting muscles and more. The number of kilojoules it uses for these functions is known as the basal metabolic rate (BMR). Your BMR accounts for 60-75% of the kilojoules you use daily. Not everyone burns kilojoules – and therefore loses or gains weight – at the same rate because this is influenced by your age (it slows down), gender (men generally burn more kilojoules at rest than women) and body composition (the more lean mass or muscle you have, the higher your metabolic rate tends to be), among other things. But even though some of the factors affecting metabolic rate can’t be changed, there are ways to maximise the metabolism you were born with.

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EXERCISE RIGHT

Cardio workouts burn more kilojoules in the short term, but weight-training builds the muscles that will boost your metabolism in the long run. Since muscle burns more kilojoules than fat – even at rest – the more muscle you have relative to fat, the higher your resting metabolic rate, which means your body will be burning more kilojoules just to sustain you. Doing more repetitions with a lower weight is best for keeping your metabolism running optimally, says biokineticist Janet Meacham. The ideal exercise plan includes both resistance training and cardio exercise such as running or brisk walking, rowing, swimming or cycling at least three to four times a week for at least 40-60 minutes. Try this 40-minute metabolismboosting workout designed by Meacham. Do each of these simple metabolism-revving programmes twice a week, alternating days 1 and 2 to total 4 workouts a week.

CUT THE JUNK

Uncontrolled munching on refined, high-kJ foods such as chips, sweets, chocolates and confectionery can contribute to added weight gain (and an increased proportion of fat to muscle). Put them down! Focus instead on eating better quality foods and try to choose healthier low-fat yoghurt, fresh fruit or nuts at snack time.

DAY 1

DAY 2

LEGS AND CORE

ARMS AND CORE

WARM UP: Run/brisk walking 5 min

WARM UP: Cross-trainer (or running if outdoors) 5 min

LEG STRENGTHENING: 1. Standing lunges with alternating legs 1 min 2. Stationary cycling 1 min 3. Crunches with legs down 1 min 4. Run/brisk walking 1 min 5. Crunches, legs up, with knees bent 1 min 6. Step-ups on 25cm step 5 min 7. Wall squats with Swiss ball behind back 1 min 8. Stationary cycling 1 min 9. Crunch bringing elbow towards opposite knee, legs down 1 min 10. Run/brisk walking 1 min 11. Crunch bringing elbow towards opposite knee, legs up with knees bent 1 min

ARM STRENGTHENING: 1. Seated bicep curls with alternating arms 1 min 2. Rowing 1 min 3. On all fours, alternate arm and leg lifts 1 min 4. Cross-trainer 1 min 5. Crunches with legs up and knees straight 1 min 6. Arm erometer (ask a trainer at your gym to point this one out if you’re not familiar with it) 4 min 7. Push-ups on knees or toes 1 min 8. Rowing 1 min 9. Crunches with bicycle legs 1 min 10. Cross trainer 1 min 11. Push-ups off Swiss ball 1 min

REPEAT MOVES: 1-11 twice

COOL DOWN: Stationary cycling 5 min

COOL DOWN: Rowing 5 min

Although these programmes are suitable for all ages, and have been designed by an experienced fitness professional, it’s recommended that you seek your doctor’s approval before starting any exercise programme for the first time.

NIBBLE DON’T NOSH

Small frequent meals help keep your metabolism high so you burn more kilojoules. Researchers from Georgia State University in the US noted that when athletes ate three 1,000 kJ snacks a day, they had greater energy output than when they didn’t snack. The study also found that snacking helped the athletes eat less at their three main meals. The result? The athletes had a higher metabolic rate, a lower kilojoule intake and less body fat. Eating three small meals with healthy snacks in between will help keep blood sugar levels stable, improving appetite control and preventing overeating. www.pruhealth.co.uk/member 11

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Register your membership at www.pruhealth. co.uk and click on ‘Health & Reward partners’ to read about your Vitality discounts

DAY 1

DINNER

1 cup high-fibre bran cereal (50g) with a half cup (125ml) low-fat milk and 4 pecan nut halves

Niçoise salad: 1/2 tin tuna with 1tsp light mayonnaise mixed in, 1 boiled egg and 5 small baby potatoes, boiled and chopped into mixed lettuce, sliced tomatoes, mixed peppers and cucumber

Roast chicken and vegetables: 1 chicken breast (120g) and 1 thigh (40g), skin removed, with oven-roasted veggies: 90g sweet potato, chopped and roasted with onion, parsnips, baby marrow cooked in 2tsp olive oil

DAY 2

Try to focus on home-cooked meals. Convenience foods and takeaways are often higher in fat and kilojoules. “By preparing your meals yourself, at home, you’ll know exactly what goes into them and can control all the ingredients and additives,” says dietitian Jenny Meyer. This supports your weight-loss ambitions, and enhances your overall health by helping to reduce heart-unfriendly sodium, saturated fats and sugars.

Unfortunately, even when we eat well consistently and exercise regularly, we can’t be guaranteed a humming metabolism for life. As we age, our metabolisms naturally slow and lean muscle mass declines (studies show a 30% reduction by the age of 70). Try adding an extra cardio session to your routine, and include resistance training – it also helps boost bone density, which is important later in life, says biokineticist Janet Meacham.

LUNCH

125ml fat-free vanilla yoghurt mixed into 1/4 cup rolled oats (soaked overnight in boiling water and vanilla essence), 3/4 cup mixed berries and 2tsps flaked almonds

1 medium chicken breast (baked or grilled) cut into strips (80g), 1 wholewheat or rye pitta bread, 2tsp hummus, chopped tomatoes, onions, green peppers and shredded lettuce, mixed together as a filling

Grilled hake: 2 large fillets hake (280g) grilled and seasoned with lemon juice and chopped parsley, half a cup cooked quinoa, 8 almonds chopped and sprinkled over the hake, steamed gem squash and green beans

DAY 3

HOME IS WHERE THE HEART IS

BREAKFAST

1 large boiled egg, 1 slice toasted rye bread and 1tsp margarine spread

A salad of 1/3 cup chickpeas (70g), reducedfat feta cheese (30g), 1 cup cooked bulgur wheat, 5 chopped olives, 4-5 sundried tomatoes, 2-3 asparagus spears and chopped mint leaves

Beef stir-fry: 160g lean beef strips, half cup cooked brown rice ,1tsp oilve oil for cooking, 5 cashew nuts, mixed shredded cabbage, grated carrots, sliced red, green, yellow peppers, sliced mushrooms, with a dash of soy sauce

DAY 4

Putting yourself on a very low kilojoule diet is a surefire way not to lose weight. If you suddenly jettison 2,000kJ from your regular diet, your resting metabolic rate (the number of kilojoules your body burns to maintain basic bodily functions, such as breathing and heartbeat) will automatically slow down, because your body will assume that you’re starving!

GIVE YOURSELF A BIRTHDAY BOOST

7-DAY HEALTHY EATING PLAN

1/3 cup low-fat muesli with 125ml fat-free fruit-flavoured yoghurt, and 1 small banana chopped into the bowl with 5 raw, unsalted cashew nuts

Sardines on crackers: 6 sardines (60g) on 6 high-fibre crackers. Top with rocket, a 1/4 small avocado (30g), sliced gherkins and peppadews with side salad or vegetables. Seasoned with freshly squeezed lemon juice

Lentil pie: 1 cup tinned lentils, 30g grated cheese, 90g sliced potatoes, sliced onion, 150ml stock. Layer half potatoes/onions in a greased dish, top with lentil/cheese mix, cover with rest of potato mix. Add stock, cover in foil, bake at 180°C for 1 hr.

DAY 5

DON’T OVERDO KJ CUTTING

There’s no magic bullet when it comes to metabolism and weight-loss; claims that certain foods or supplements ‘speed up your metabolism’ are probably untrue and unproven. The fact is, it’s physiologically impossible to significantly change the speed of your metabolic processes with specific foods or substances. Your best bets for keeping your metabolism revved? Build muscles, snack on low-kJ options, eat adequate amounts of protein...and keep moving!

3 slices smoked salmon (30g), topped with rocket, half a small avocado and freshly squeezed lemon juice on 4 rye crackers

Turkey sandwich: 2 thin slices toasted rye bread, 1/3 cup fat-free cottage cheese, 2 thin slices turkey, 5 sliced olives, lettuce and sliced cucumber and tomato

2 chicken breasts (160g), pan-fried in mint/ soy sauce (heat 1tsp soy sauce, honey, sweet chilli sauce, lemon juice in a pan), 1/2 cup cooked barley, 1tsp olive oil, 2tsp lightly toasted flaked almonds.

DAY 6

Improve your intake of fresh produce such as fruits, salads, vegetables and wholegrains, which add extra volume, vitamins, minerals and fibre without the high kilojoule count. Protein is also key for shedding flab and building muscle (remember, more muscle means a higher metabolic rate). According to research, high-protein diets reduce hunger and preserve muscle, even when you restrict the overall number of kilojoules you’re consuming. So you have a good chance of losing more fat and less muscle when you’re dieting. Although a high-protein regime is unhealthy, try adding more fish, chicken, eggs, lean meats and low-fat dairy to a balanced menu.

DITCH BAD FADS

A smoothie made with 175ml fatfree vanilla yoghurt, 3/4 cup frozen mixed berries and 1 small banana. Sprinkle with 4 almonds

1 medium chicken breast (80g), 2tsp pesto, roasted butternut squash and cherry tomatoes – all mixed into 1 cup cooked durum wheat pasta (130g) and served with a small side salad

200g lean steak with all the fat cut off (pan fried, grilled or baked) with black mushrooms topped with spinach

DAY 7

EAT MORE LEANS AND GREENS

Portion control is crucial, even when it comes to healthy foods. Generally, bigger portions equal more kilojoules, so by reducing the size of your serving, you cut your kilojoule intake.

boost your energy

Omelette made with 2-3 egg whites and filled with sautéed mushrooms, aubergine and tomatoes, served with 1 medium slice of toasted rye bread. Use 1tsp olive oil for cooking

A roast: 3 thin slices lean beef (90g), served with English mustard, 180g sweet potato (roasted with vegetables like onions, mushrooms, baby marrows and mixed peppers), 1tsp olive oil used in cooking

Grilled salmon: 160g salmon fillet (topped with a sweet chilli and mayonnaise mix, grated fresh ginger and garlic), steamed baby marrows, baby squash and baby gems. Bake at 180°C for 20-30 minutes and top with freshly chopped coriander

VITALITY BENEFIT: 50% OFF MONTHLY GYM MEMBERSHIP FEES Did you know you can get 50% off monthly gym membership fees at Virgin Active or LA fitness? Separate one-off joining fees may apply. If you’re an individual member, you need to activate Vitality Plus to get this benefit. FIND OUT MORE: www.pruhealth.co.uk/allpartners www.pruhealth.co.uk/member

Lose weight

8 LITTLE DIFFERENCES BETWEEN

Being big & being slim Give yourself the best chance of achieving your weight-loss goals with our easy-to-follow guide

How to break bad food habits p16

The essential guide to losing some weight p18

Crunch time Break down your slimming regime into bite-size chunks and you’ll find it far easier to manage

osing weight doesn’t have to mean a complete life overhaul. The difference between being fat and slim is as little as 419 kJ a day, according to a recent study by obesity expert Dr James O Hill of the University

of Colorado in the US. Cut your daily intake by this and you can reach your happy weight – and stay there. The following ideas may sound like only tiny changes, but you’ll be doing them every day – and that’s when they add up. www.pruhealth.co.uk/member 15

lose weight

STAND UP WHEN THE PHONE RINGS

Yes, really. Sit down for more than half an hour at a time and your metabolic rate starts to drop. Key fatburning enzymes responsible for breaking down a type of fat called triglycerides simply start switching off if you’re inactive for long periods. Take regular stand-up breaks throughout the day and you’ll have a slimmer waist, and a lower BMI and sugar levels, according to a study by Dr Genevieve Healy from the University of Queensland in Australia.

VITALITY TIP Aim to never sit for longer than half an hour at a time. Stand up to answer your phone, then walk around for three minutes before sitting back down. Sit at your desk and you burn 358kJ calories an hour, but pace around while you chat and you boost it to 615 kJ.

BE THE LAST TO FINISH

Spend at least 30 minutes on every meal and you’ll feel fuller for longer. The slower you eat, the more of two appetite-suppressing hormones are released, according to a recent study published in the Journal of Clinical Endocrinology & Metabolism.

VITALITY TIP Choose foods that take longer to eat – fill your plate with lots of al dente vegetables and switch to wholegrains that need more chewing. Taking smaller bites, chewing thoroughly and putting your knife and fork down between bites can help you eat more slowly, savour your food and eat less.

TURN OFF THE TELLY

Not only does TV expose you to appealing images of food but, says Dr Jennifer Otten, a researcher at the University of Vermont in the US, when you watch less TV you go to bed earlier. Chronic sleep deprivation has been linked to hormone imbalances that make weight loss difficult.

Weigh yourself regularly: the more often you do, the more likely you are to stay slim. Experts at the University of Minnesota in the US tracked the weighing habits of 3,000 people. Those who never weighed themselves were 1.8 kg heavier after two years, but those who stepped on the scales daily were 5.44 kg lighter.

FIDGET LIKE A CHILD

Naturally skinny types are never still, says Dr James Levine of the Mayo Clinic in the US – they move their hands when they talk, tap their toes and fiddle with their hair. Experts call this type of movement non-exercise activity thermogenesis (NEAP) and studies show that naturally lean people burn off 1,465 kJ a day that non-fidgeters don’t.

VITALITY TIP Swivel, tap, wiggle whenever you can. But just tapping your fingers or shuffling your feet isn’t enough to produce significant kilojoule loss – take your fidgeting as a cue to move more.

VITALITY TIP Cut your TV time in half and you’ll burn an extra 498 kJ a day, according to a recent study of people who usually watched more than three hours a day. 16 www.pruhealth.co.uk/member

20%

more lunch was consumed by people who skipped breakfast, compared with the days when they had eaten a normal breakfast, in a recent study by the MRC Clinical Science Centre at Imperial College London. Scans also showed their brains were more responsive to high-calorie foods after fasting.

SLEEP FOR SEVEN TO EIGHT HOURS

Your body needs a chance to reboot after the day. When you’re sleepdeprived, you make too much ghrelin – a hormone that makes you hungry, and not enough of the “full-up” hormone, leptin. In the long-term, seven is the magic number to aim for – this will ensure your sleep patterns don’t sabotage your weight-loss efforts.

VITALITY TIP Count back seven hours from when you need to get up, and go to bed half an hour before this time (the time it takes for most of us to get settled in bed and fall asleep).

Eat in the ‘here and now’: think about the tastes and textures as you chew, and you’ll naturally lose weight, according to a study in the Journal of the American Dietetic Association.

EAT WITHIN ONE HOUR OF WAKING

Your mum was right: breakfast is the most important meal of the day. When you skip this meal, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more kilojoules and larger amounts of saturated fat throughout the day.

VITALITY TIP Get up 30 minutes earlier to make time for a healthy breakfast. Pick two to three foods, including at least one from each of the following food groups: grains (such as wholegrain cereal or wholewheat toast); milk and milk products (such as low-fat yoghurt and low-fat milk); and fruits and vegetables (such as bananas, apples, tomatoes and mushrooms).

VITALITY BENEFIT: 25% OFF SAINSBURY’S DIETS! Sainsbury’s Diets is an online diet club, with nine meal plans and a food diary to help track what you eat. And one of your Vitality benefits is a 25% discount when you sign up to one of their healthy eating plans. FIND OUT MORE: www.pruhealth.co.uk/sainsburysdiets

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lose weight

How to shift that fat

Finding out what makes your body different is the first step to shedding the pounds. Set some realistic goals and you’re well on the way to getting into great shape

he decision about how much weight and fat to lose varies from one person to another. Your current weight, height, body composition and shape, as well as your gender, age and health status, can all affect it.

Body mass index

The body mass index (BMI) is commonly used to classify people by weight and height. It is calculated by dividing a person’s weight in kilograms by the square of his or her height in metres. While it’s better to aim to be within the healthy BMI range and useful to help you define your goals, the BMI is not an absolute measure.

BMI

WEIGHT CLASSIFICATION

<18.5 kg/m2 18.5 – 24.9 kg/m2 25 – 29.9 kg/m2

Underweight Normal weight Overweight

Body composition

Knowing your body composition can be useful in setting your goals for reducing body fat and increasing lean muscle. Most commonly, calipers or a bio-electrical impedance machine is used to measure the percentage of body fat. The recommended levels are 8-24 per cent for men and 21-31 per cent for women. It’s best not to exceed them, but having too little fat is not healthy either, as fat is essential for the normal functioning of your vital organs: the nervous system and brain contain high amounts of fatty tissue.

Apples and pears

It’s not just how much fat you have, it’s where you carry it that matters for your 18 www.pruhealth.co.uk/member

health. The typical male pattern is the “apple” shape, in which fat accumulates in the abdominal area. More common for women is the “pear” shape: carrying the fat around the thighs and buttocks (although women are more susceptible to the apple shape after menopause). With the apple shape, fat also accumulates around your vital internal organs, and this often spells a higher risk of insulin resistance as well as heart disease, high blood pressure, stroke and diabetes. So it’s a good idea to try to

FAT VS WEIGHT � What exactly do we

‘lose’ when we lose weight? Body weight can decrease due to loss of water, fat or muscle – or all three combined. � Water normally

accounts for around 65 per cent of body weight, more if it’s abnormally retained as a result of alcohol, a salty diet or certain medications or medical conditions. Muscle cells hold more water than fat cells. When we lose muscle or fat, the amount of body water decreases. When we gain or lose weight rapidly, the changes often result

from shifts in body water, not necessarily muscle or fat. � When we gain weight in the form of fat, fat cells initially swell until they reach their maximum size. New fat cells are made only after the existing cells have reached their oversized limit. When we lose weight, fat cells shrink in size but their number in the body stays the same. Therefore, once fat is gained and maintained it becomes difficult to lose. It’s a much better idea to prevent excessive fat -gain to begin with!

� Fat needs support in the form of muscle and bone. Thus, these lean supportive tissues make up nearly 30 per cent of excess weight in obese people. Therefore, as you lose fat, you will inevitably lose some of the lean muscle when it is no longer needed to maintain the fat. � To avoid excessive loss of lean muscle while getting rid of body fat, lose weight at a gradual pace – 0.5-1 kg per week – and maintain a good exercise programme that incorporates cardiovascular exercise and resistance training.

It’s not just how much fat you have – it’s where you carry it that matters for your health reach an ideal waist circumference: that is of less than 80 cm for women and 94 cm for men.

The weight of The gender divide

In this respect, men and women are not created equal: men’s metabolic rate – the amount of energy their bodies use – is higher by 5-10 per cent, as they have more lean muscle than fat compared with women. As a result, overweight men can expect to lose weight faster than overweight women. We know, it’s not fair!

Energy conservation

31.5-37

Did you know your waist circumference size can be a pointer to how at risk you are of developing cardiovascular disease? The NHS recommends that men should aim to have a waist measurement of less than 37” (94cm) while women shoud aim for less than 31.5” (80cm).

As we get older, our bodies gradually contain less lean muscle and more fat, which reduces our metabolic rate by 2-3 per cent a year. We also tend to become less physically active, and this can slow down our metabolism by about 20 per contact www.pruhealth.co.uk/member number website address 19

lose weight

cent. Therefore, with age, physical activity becomes even more important when trying to lose weight and fat.

12%

Healthy weight loss

As we get older, our bodies contain less lean muscle and more fat

The increase last year, according to the NHS, in the number of hospital procedures for weight-loss stomach surgery compared to 2009/10

If you have or might be susceptible to heart disease or diabetes, weight loss and exercise can be a powerful way of achieving normal blood pressure, blood glucose and cholesterol levels. Research suggests that losing just 5-10 per cent of your total body weight can improve your blood test results. Then continue to reduce weight by 5-10 per cent every six months until reaching your ideal BMI and waist circumference.

weightloss, reduce the kilojoules you consume � E at more fruit and vegetables, as well as

whole grain and high fibre starches. � Eat fish at least twice a week.

cent of your total kilojoules; trans fatty acids less than 1 per cent; and dietary cholesterol should not exceed 300 mg a day. �A void sugary drinks and foods containing refined starches and sugar. � Limit your salt consumption. � Drink alcohol in moderation or not at all.

The way to lose body fat is to create an energy “deficit”: consuming less energy than your body spends. � A healthy rate for losing weight is 0.5-1 kg per week. � 1 kg of body fat equals about 32,340 kilojoules (kJ) of energy. Therefore, to lose 0.5-1 kg of fat a week you need to create an energy deficit of about 2,1004,200 kJ a day. � For most people, a realistic goal is to create an energy deficit of up to 2,520 kJ a day, but obese people might manage a deficit of 4,200 kJ.

HAVE YOU TAKEN OUR FREE ONLINE HEALTH REVIEW?

It will only take you a few minutes, and give you a picture of your overall health - and help you get that leaner body. FIND OUT MORE: www.pruhealth.co.uk/healthreview

Healthy food needn’t be dull. Here are some ideas to whet your appetite

MONDAY

TUESDAY

WEDNESDAY THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST Cooked oats (85g), topped with dried cranberries and low-fat milk LUNCH A medium wrap with grilled steak strips (60g), avocado, tomato and onion salsa and shredded lettuce DINNER Chicken, aubergine, baby marrow, pumpkin and chickpea curry with quinoa and sambal

BREAKFAST Boiled egg and wholegrain toast with sliced tomato. Serve with a medium grapefruit LUNCH Mix low-fat cottage cheese with chopped green peppers, tomato, cucumber and chives. Serve with Ryvita DINNER Asian stir-fried fish (160g) with lemongrass, spinach, green beans and asparagus. Serve with hokkein noodles

BREAKFAST Sliced melon topped with plain low-fat yoghurt and low-fat muesli LUNCH A bowl of vegetable and lentil soup (not creamy). Serve with a slice of whole-wheat bread and a mozzarella (30g), tomato and basil salad DINNER Bolognaise (120g) with tomato, onion and mushrooms, with 140g pasta and a sprinkle of Parmesan cheese. Serve with watercress and lettuce

BREAKFAST High-fibre cereal, eg bran flakes, with a sliced small banana and low-fat milk LUNCH Two slices rye bread with 60g of pastrami, rocket, mustard, a dash of reduced-fat mayonnaise and dill cucumber DINNER Honey and soy glazed salmon (120g) served with brown rice, tender broccoli stems, red onion and gem squash on the side

BREAKFAST Bircher muesli: raw oats, low-fat milk, cover and refrigerate overnight. In the morning add grated apple, 10g chopped hazelnuts and 100ml low-fat yoghurt LUNCH A medium wholewheat pitta filled with chicken strips (60g), hummous, tzatziki and lettuce DINNER Grilled lean steak (120g) with corn on the cob, grilled mushrooms and a beetroot and rocket salad

BREAKFAST Wholewheat English muffin topped with 2 scrambled eggs and chives, fruit salad LUNCH Cannelloni (2 tubes) stuffed with 100g ricotta, spinach and mushrooms. Topped with fresh tomato sauce and grated Parmesan DINNER A bowl of fresh tomato and basil soup. Followed by a lemon and herb chicken kebab (with peppers, onion and mushrooms) with herbed rice and cucumber salad

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� T o achieve the energy ‘deficit’ needed for

� S aturated fat should make up less than 7 per

Weight loss by numbers

7-DAY MEAL PLAN

WEIGHT-LOSS GUIDELINES

BREAKFAST Two slices of wholewheat toast topped with 50g pilchards (in tomato sauce), tomato slices and rocket leaves. Medium apple to go LUNCH A Niçoise salad with baby spinach, tomatoes, onion and sliced baked potato. Add tuna in spring water and 1 boiled egg DINNER Moroccan chicken pieces (120g, skinless) served on couscous with grilled artichoke hearts

SOME EXTRA TIPS LOW-KILOJOULE FOODS Vegetables can be added to the meals in the plan to increase nutrients, volume and variety. Take your pick from artichokes, asparagus, broccoli, cauliflower, green beans, squash, leeks, baby marrows, spinach, brussels sprouts, aubergine, radish, mushrooms, cabbage, rocket, celery, lettuce, tomato, cucumber, green, red and yellow peppers and watercress. PECKISH? Make sure you have an additional two servings of fruit (eg, three slices of pineapple, a medium apple or a banana) every day. Add a snack either mid-morning or mid-afternoon, such as 150ml lowfat fruit yoghurt, a few almonds or cashews or two Ryvita spread with low-fat cottage cheese. And drink plenty of water. ADAPT THIS PLAN FOR YOU We’ve based this plan on a 65kg woman aiming to lose 0.5kg a week and following an exercise plan. For men and women of a greater weight, you’ll need to increase the portion sizes. If you’re not losing weight, decrease portion sizes.

STAY ON TRACK

Add variety with these meal-swaps

BREAKFAST

LUNCH

DINNER

SNACKS

OPTION 1 Egg and potato frittata (add chopped peppers, red onions and peas) OPTION 2 A slice of wholewheat bread spread lightly with peanut butter, sliced banana and raisins. OPTION 3 A berry smoothie. Blend fresh blackberries, strawberries and raspberries with a small banana, 100ml low-fat milk and 100ml low-fat yoghurt. Top up with 120ml fruit juice and ice

OPTION 1 Spicy tomato bruschetta, topped with low-fat cottage cheese, with a lettuce and chopped radish salad OPTION 2 A baked potato topped with mixed greens and chicken strips (60g) in a yoghurt, cucumber and mayonnaise dressing OPTION 3 A mixed bean, tuna in spring water and red onion salad with a lemon and parsley dressing

OPTION 1 Baked salmon and fennel fishcakes served with mashed potato and lightly stirfried green beans OPTION 2 Wholewheat roll with 120g grilled lean steak, topped with onion lightly sautéed in balsamic vinegar. Red pepper and broccoli salad OPTION 3 Barbequed chicken (120g, skinless) with a warm broad bean, basil and tomato salad. Serve with a slice of wholegrain toast

Small bran or fruit muffin � Low-fat breakfast bar (<5g of fat; 30g of carbohydrate) � Slice of toast with honey and banana � Unbuttered popcorn � A slice of wholewheat bread spread thinly with peanut butter � A toasted pitta bread to dip into hummous �

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quit smoking

“I can’t give up cigarettes because...” You’ve tried and failed again and again. But when you think of the long-term health benefits, it’s got to be worth another go, hasn’t it?

“What’s the point? I’ve been smoking for so long the damage is already done” The harm caused by smoking is cumulative. The longer a person smokes, the greater their risk of life-threatening ailments. But quitting smoking at any age brings health benefits, and the benefits of quitting start the day you stop. “Within a month, you will feel like you have more air, because you do,” says Dr Michael Fiore, director of the Center for Tobacco Research and Intervention at the University of Wisconsin in the US. “Within a year, your risk of having a heart attack will be cut by 50 per cent.” Research suggests that smokers who quit before the age of 35 reduce the risk of health problems from smoking by 90 per cent. A smoker who quits before 50 halves their risk of dying within the next 15 years compared with someone who continues to smoke.

22 www.pruhealth.co.uk/member

“I’ve tried quitting twice and failed, so I’m obviously too addicted” Most smokers try several times before quitting for good. So if you’ve failed previously, don’t let that put you off. “Each time people quit, they learn things that could be useful for their next attempt at quitting,” says smoking expert Dr Ann Malarcher, senior scientific adviser at the US Center for Disease Control’s Office on Smoking and Health. “We like to say the first time you try to quit is practice, the second time is practice, and the third or fourth time, you get it right. You have to keep trying.” In a study commissioned by Nicorette, researchers examined the behaviour of 3,000 smokers and ex-smokers. Their conclusion: the average smoker takes five years and seven attempts to give up.

Tobacco smoking is estimated to be responsible for more than a quarter of cancer deaths in the UK – around 43,000 deaths in 2009

“My dad’s smoked since he was a teenager. He’s 80 and fit as a fiddle!” Smoking causes cancer, but that doesn’t mean all smokers will definitely get cancer, or that all non-smokers won’t. It means that smoking greatly increases the risk of this disease. The fact is that half of all smokers eventually die from cancer or other smoking-related illnesses. And a quarter of smokers die between the ages of 35 and 69. Around 86 per cent of lung cancer deaths in the UK are caused by tobacco smoking. In addition, the International Agency for Research on Cancer states that smoking can also cause cancers of many other sites including the mouth, stomach, cervix and bowel.

WHEN YOU QUIT

een to kick the habit? Join the club – around two thirds of British smokers would like to quit and about seven million of them try each year. The good news is that more than 10 million people in Britain have succeeded and are now ex-smokers. So what’s stopping you from being one of them?

20 minutes later 8 hours later

your blood pressure and pulse return to normal

nicotine, carbon monoxide and oxygen levels in your blood begin to return to normal

3 days later 2-12 weeks later 3-9 months later

breathing is easier and your energy levels increase

circulation improves and exercise gets easier

breathing problems, coughing, shortness of breath and wheezing show signs of improvement

5 years later

risk of having a heart attack falls to about half that of a smoker

£ 2 30

The amount per mon that someone who th smokes 20 a day co save if they quit uld www.pruhealth.co.uk/member 23

section title

“If I stop, I’ll be depressed and I’ll put on weight”

“But I really enjoy smoking” Cancer Research UK surveyed more than 850 ex-smokers, asking how much they had enjoyed smoking. Those who enjoyed smoking very much were less likely to report feeling happier than those who enjoyed smoking less. However, despite this, nearly two thirds of those who got most pleasure from smoking reported feeling happier having quit. The vast majority of people in the survey reported feeling happier having beaten their addiction. “A major concern for smokers considering quitting is that they will be giving up an important source of enjoyment and a way of coping with life’s stresses and strains,” says Professor Robert West, director of tobacco studies at Cancer Research UK’s Health Behaviour Centre in London. “But new figures contradict the idea that smokers face a more miserable life if they stop. In fact, contrary to popular opinion, they suggest stopping smoking actually increases happiness.”

Tobacco smoke is estimated to have caused around 60,000 cases of cancer in the UK in 2010

You might not get depressed. “If people quit smoking their depressive symptoms go down,” says Professor Christopher Kahler, the author of a study by a team from Brown University and the University of Southern California. “And if they relapse, their mood goes back to where they were.” They studied 236 people trying to quit. Nearly half of the subjects, who failed to quit, remained the unhappiest throughout the study. The scientists found those who quit for good were the happiest. Those who quit temporarily were happy while they were not smoking, but their mood darkened when they gave in. “The assumption has been that people might smoke because it has antidepressant properties and that if they quit, it might unmask a depressive episode,” says Professor Kahler. “What’s surprising is when you measure smokers’ moods, even if they’ve only succeeded for a little while, they are already reporting less symptoms of depression.” As for weight gain, it’s true you’ll probably put on extra pounds, partly because you’re looking for something to distract you, partly because your appetite and sense of taste may improve, tempting you to snack more often. Make sure you have plenty of healthy snacks, like fruit or nuts, in the house. And remember, once you’ve stopped smoking, you’ll find it easier to be active - and then you can start to get rid of that extra weight.

Have you beaten smoking? Share your tips with us @PruHealth using #prutips Twitter.com/pruhealth

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contact number website address 25

healthy hair

Tough at the top?

NUTRITIONAL DEFICIENCY

TRACTION ALOPECIA

SIGNS

Hair appears thinner than usual, or comes out easily when brushing or washing. It may also be limp and lacklustre, with split ends.

Hair breaks off around the hairline. You’re more likely to suffer from this if you wear tight plaits or corn rows, use straighteners or wear tight ponytails.

For men, the first signs are a receding hairline and thinning around the crown. Female pattern baldness starts with thinning hair across the central scalp, and may become finer all over. Most common in over 50s.

Bald patches, usually round in shape, appear all over the scalp. These often develop quite quickly and could also affect other parts of the body.

CAUSE

Hair needs certain nutrients to thrive, and a lack of protein, minerals and vitamins can all affect its condition. Stress and poor general health can also have an impact.

Persistently pulling your hair back or tension over a long period can damage the follicles. It often occurs in people who wear tight plaits, especially corn rows, which lead to high tension, and pulling and breaking of hair.

Our hair tends to thin with age. Most men are genetically predisposed to male pattern baldness. For menopausal women, diminishing oestrogen levels cause hair loss. Genes also play a role.

It is thought to be an autoimmune disease in which your immune system attacks your follicles, causing hair loss. “It can be triggered by illness or stress, and may be genetic,” says trichologist Elma Titus.

PREVENTION

Make sure you eat a varied, balanced diet. Eat five fruit and vegetable portions a day, and drink plenty of water.

Give your hair a break from pulled-back styles, choose a cooler setting for blow-drying and avoid straightening or curling your hair every day.

A balanced diet including plenty of fruit, vegetables and protein will help keep hair strong and healthy.

Unfortunately, there’s still a lot of mystery surrounding alopecia. “But learning how to manage stress may help,” says GP Wilme Steenekamp.

TREATMENT

Try and improve your diet. Also, washing your hair every day and using a deep conditioner weekly should prove beneficial.

Hair should start to grow back if you stop wearing tight styles and using excessive heat. Conditioning treatments from your hairdresser can also help.

Your doctor can prescribe a topical treatment that may encourage some regrowth. For women, if you’re menopausal, hormone replacement therapy may help restore oestrogen levels.

Seeing a dermatologist is recommended. In many cases, the problem eventually resolves itself, although it can occur again at a later date.

Check out our chart to identify some problem hair issues, why they happen and how to deal with them

Get to the root of the

PROBLEM

There are lots of reasons why your hair can start to thin or fall out, but often it can be prevented by a healthy lifestyle and diet

Hair loss can affect people at other stages of their life as well, but it’s the older generation who are hit hardest. And unless you’re prepared to splash out on Wayne Rooney-style implants, you could try our more budget-friendly ideas to achieve your healthy hair goals.

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100

The avera number of s ge c hairs an ad alp ult loses every day

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20542

s we age, everything slows down, including hair growth. Hormone changes, reduced cell reproduction, diet and a change in blood flow can each play their part. And the natural oils that once generously lubricated the scalp stop flowing so fast.

ALOPECIA AREATA

PATTERN BALDNESS

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WHAT’S INSIDE:

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EXCITING NEW CHANGES TO YOUR HEALTH INSURANCE PLAN Sony “make.believe” and Xperia are trademarks or registered trademarks of Sony Mobile Communications AB. One-touch sharing capability requires use of NFC enabled devices. All trademarks are property of their respective owners.

Get up to £15 a month* towards your monthly line rental on the healthiest range of smartphones including the new SONY Xperia T with one-touch sharing. Visit www.buymobilephones.net/vitality * Offer available to Vitality Plus customers and subject to acceptance on 24 month minimum term mobile phone contract. Full terms & conditions apply.

We’ve launched some brilliant new benefits this year and we want to tell you all about them. The following section lets you know what’s changing on your plan and should be kept for your records.

New Vitality Benefits YOU CAN NOW ACCESS THESE FANTASTIC NEW VITALITY BENEFITS AS PART OF YOUR CURRENT PLAN FREE CINEMA TICKETS AT CINEWORLD AND VUE Whether it’s the latest action blockbuster or a romantic comedy, everyone on your plan can enjoy a free film – that’s right, completely free of charge – every week at Cineworld or Vue cinemas. This replaces the current Cineworld 2 for 1 benefit. STAY IN TOUCH FOR LESS WITH MONTHLY CASH REBATES OF UP TO £15 ON ANY 24-MONTH CONTRACT AT BUYMOBILEPHONES.NET As a Vitality member you can get monthly cash rebates on any new 24-month mobile phone contract or upgrade deal through BuyMobilePhones.net. Depending on your Vitality status, you could get up to £15 per month as cashback. BuyMobilePhones.net offer contracts from all the major providers and have been voted online retailer of the year at the Mobile Choice Awards every year for the last four years. GET 50% OFF A BIKE WITH EVANS CYCLES Cycling is a great way to get healthier and take in the fresh air at the same time. With our new Vitality partner Evans Cycles, you could get a 50% rebate on the price of a bike from their vast range online or in store. They have bikes to match all budgets and are ready to help you find the ride that matches your needs.

You will need to pay the full retail price of the bike upfront and then you will receive your rebate in four quarterly instalments. If you‘re on Bronze Vitality status, you can buy any sale or non-sale bike and we’ll give you a rebate on the first £500. If you’re on Platinum Vitality status the rebate applies to the first £1,000. You’ll be able to get one bike per family every three years that you’re covered. VITALITY STATUS Rebate applies to

Maximum cash rebate

BRONZE

First £500

£250

SILVER

First £600

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GOLD

First £800

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PLATINUM

First £1000

£500

EARN VITALITY POINTS WITH PARKRUN We’ve teamed up with parkrun to give you Vitality points every time you run or attend as a volunteer. There are over 150 runs every week at parks all over the country so now there’s even more incentive to find your local run and give it a go. Just go to parkrun. com and add your Vitality membership number to your parkrun profile.

Prices and discounts for all partners are correct at January 2013. Find out more information about each partner including full terms and conditions on the Member Zone. Log in at pruhealth.co.uk/member 30 www.pruhealth.co.uk

Log in to the Member Zone for the latest information We feel it’s important that you always have the latest information about your plan, and the best way to stay up to date is to log in to the Member Zone. The Member Zone will always show the latest Vitality partners on your plan and includes full terms and conditions for each partner. You’ll also be able to find your cover details and view your plan documents in the secure messages sections. And now if you’d rather claim online, you can do that via the Member Zone too.

pruhealth.co.uk/member Click register

Answer a few questions Set your password

You’re online Complete your Health Review

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We’ve also made some positive changes to your existing Vitality benefits. 75% OFF HEALTHY BREAKS AT CHAMPNEYS AND 25% OFF CHAMPNEYS SPA PRODUCTS The Vitality discount on Champneys healthy breaks has increased to 75%. There’s never been a better time to invest in some relaxation. So why not treat yourself in the New Year? What’s more you can get 25% off Champneys Spa Products. Whether you’re looking for something to calm and soothe your senses, or refresh and revive, you’ll find products to help you create the Champneys Spa feeling at home. 50% OFF SPORTS SHOES WITH SWEATSHOP You’ll now be able to get 50% off all sports shoes at Sweatshop instead of 25%, even if they’re in

the sale. You can get the discount in store or at Sweatshop.co.uk. This benefit is subject to a maximum of 1 pair of trainers per member per plan year. ACTIVATE YOUR ENTERTAINMENT BENEFITS FOR FREE From January you’ll be able to activate your Entertainment benefits for the next 12 months for free. You’ll get a third off at Ticketmaster, 30% off a Merlin annual pass and the new free cinema tickets benefit with Cineworld and Vue for nothing.

GET TO KNOW YOUR NUMBERS WITH OUR NEW VITALITY HEALTHCHECK FOR JUST £15 Get a Vitality Healthcheck for the special introductory price

THE FIRST INSURER TO INCLUDE A NON-SMOKERS CASHBACK We’re introducing a non-smokers cashback from April 1st. Everyone recognises that smoking adds significant risks to your health. At PruHealth we’ve only ever rewarded non-smokers with Vitality points for signing our non-smokers declaration but we feel because not smoking has such a beneficial impact on your health the rewards should be even greater. From April 1st you’ll be able to make a choice between your current 3-year Vitality status based cashback and our new non-smokers quarterly cashback. The new non-smokers cashback will mean non-smokers can get cashback regularly without having to wait for 3 years.

32 www.pruhealth.co.uk

of just £15. It’s a great way to know your numbers and earn extra Vitality points when you get healthy results. You’ll have your cholesterol, glucose, blood pressure and body mass index measured. By completing a Vitality Healthcheck and taking the online Health Review you could boost your Vitality status to Silver and start benefiting from even better partner discounts.

What do I have to do to earn non-smokers cashback? From April 1st you’ll be able to choose to move to non-smokers cashback on the Member Zone. There will be full details to help you make the choice that’s best for you. We’ll be emailing everyone who has registered online with a reminder in March so make sure you register and we’ve got your email address. Then don’t forget to log in and check out your cashback options in April. I’m a smoker but I want to give up. Can PruHealth help? Through Vitality you can get a discount of over 75% off Allen Carr’s Easyway to Stop Smoking course. Find out more about quitting with Allen Carr by visiting the Allen Carr section of the Member Zone under Health partners and rewards.

New health benefits ASSISTANCE AT HOME We understand that sometimes the best place to recover is in the comfort of your own home but this isn’t always possible without some help. That’s why from January you’ll also be able to benefit from our new Assistance at Home cover. If you’ve been in hospital for more than three days, for any condition eligible on your plan, you’ll be entitled to Assistance at Home. From cleaning to

help getting in and out of bed, Assistance at Home will allow you to recover where you’re most comfortable but with the peace of mind that there’s care for the things you might find difficult. You’ll find full terms and conditions for this benefit in the ‘Messages’ section on the Member Zone.

eligible, the child must be under 18 at the time of the adoption, and we must be informed within six months of the adoption taking place. In the case of adoption there is no ten-month waiting period before you can claim this benefit.

CHILDBIRTH CASH BENEFIT If your plan includes Childbirth Cash Benefit we’re extending this to include legal adoption. To be

www.pruhealth.co.uk 33

NEW LIFESTYLE SURGERY BENEFITS We’ve recognised that certain lifestyle surgeries that wouldn’t typically be covered by health insurance can actually have a beneficial effect on your physical and mental health. That’s why we’re introducing cover that helps support obesity management through clinical intervention and if necessary weight loss surgery. We’re also introducing corrective surgeries

for certain conditions proven to have a psychological impact. Weight loss surgeries This benefit covers gastric bypass and gastric banding surgery for members who qualify for this treatment based on specific medical criteria. Corrective surgeries The surgeries covered include breast reduction, ear reshaping and port wine birthmark removal.

Members will qualify for this treatment based on specific medical criteria. The Lifestyle Surgery benefits will be automatically included on all Business Healthcare plans with over 20 employees from January 1st. If you are a Corporate Healthcare member this benefit is being introduced from renewal. Check your certificate of insurance for details.

Terms and Conditions – Lifestyle Surgery benefits THIS SECTION GIVES MORE INFORMATION ABOUT OUR COVER FOR CERTAIN TYPES OF LIFESTYLE AND CORRECTIVE SURGICAL PROCEDURES THAT ARE NOT NORMALLY COVERED BY PRIVATE MEDICAL INSURANCE. THIS COVER HAS ADDITIONAL ELIGIBILITY CRITERIA AND CONDITIONS AND IT IS IMPORTANT THAT YOU FULLY UNDERSTAND THIS IMPORTANT PART OF YOUR PLAN. WHAT BENEFITS ARE COVERED UNDER LIFESTYLE SURGERY? Severe obesity is a very serious health condition that increases your risk of many different conditions, including diabetes and heart disease. Weight loss surgery is sometimes recommended to help treat severe obesity when other non-surgical treatments have failed. We will offer two types of weight loss surgery – gastric banding and gastric bypass – where it is clinically necessary and meets our eligibility criteria to help treat severe obesity. Some conditions affecting young people may cause emotional and psychological distress. Where it is clinically recommended and meets our eligibility and age criteria, we will offer treatment to help treat port wine birthmarks on the face, surgical ear reshaping (otoplasty), surgical breast reduction and surgical treatment to correct excessive male breast tissue (gynaecomastia).

34 www.pruhealth.co.uk

WHO WILL CARRY OUT THE SURGERY? We have contracted with a number of consultant groups to provide an initial consultation, all necessary tests and treatment for eligible members. These consultant groups will ensure you see the right specialist, with the right skills for your surgery. They will manage your treatment plan every step of the way. This benefit will not be available if carried out by anyone other than a specialist arranged by a consultant group nominated by us. WHAT ARE THE ELIGIBILITY CRITERIA? This benefit is only available to group schemes which have a minimum size of 20 insured employees. If new members join a scheme they will not be eligible until 12 months have elapsed from their cover start date. No underwriting or personal exclusions will apply but the following tables set out the individual eligibility criteria that apply.

WHAT ARE THE ELIGIBILITY CRITERIA? Procedures covered Weight loss surgeries – Gastric banding, Gastric bypass

To be eligible? Insured members and/or their insured dependants must be 18 years of age or over at the start of treatment and: • Have a Body Mass Index (BMI) equal to or above 40 kg/m2; or • Have a BMI 35 to 40 kg/m2 and been diagnosed with at least one of the following conditions: – Coronary artery disease – Type 2 diabetes mellitus – Obstructive sleep apnoea (OSA) – Obesity hypoventilation syndrome (OHS) – Pickwickian syndrome – NAFLD or non-alcoholic steatohepatitis – Hypertension – Dyslipidaemia – Venous stasis disease • The procedure must be arranged by the consultant group nominated by us Ear reshaping • Insured dependants must be aged 5 to 14 years (otoplasty) (inclusive) at the start of treatment • The procedure must be arranged by the consultant group nominated by us Removal of port wine • Insured dependants must be under 5 years of age at the birthmarks on the face start of treatment • The procedure must be arranged by the consultant group nominated by us Breast reduction • Insured members and/or their insured dependants must including treatment for be under 21 years of age at the start of treatment; and excessive male breast • Have a BMI less than 27 kg/m2 tissue (gynaecomastia) • The procedure must be arranged by the consultant group nominated by us

What is not eligible? Insured members and/or their insured dependants: • With reversible endocrine or other disorders that can cause obesity; or • Receiving treatment for drug or alcohol addiction or where there is evidence of current drug or alcohol abuse; or • With uncontrolled, severe psychiatric illness

• More than 10 treatments in total

All surgery must be agreed as clinically necessary by a specialist arranged by the consultant group nominated by us.

WHERE IS THIS SURGERY CARRIED OUT? Your selected hospital list does not apply to the Lifestyle Surgery benefit. The consultant group nominated by us will make the arrangements for treatment at a facility near you, where possible. Some facilities may be close to where you live but gastric banding and bypass may only be available at one site in London. All surgery will be carried out in a leading private hospital providing the highest standard of care. Cover under the Lifestyle Surgery benefit will not be available if treatment is not arranged by the consultant group nominated by us.

WILL I HAVE TO CONTRIBUTE TO THE COST OF THIS SURGERY? Yes. You will be required to make a contribution towards the cost of your treatment of 25% of the package price agreed by the consultant group. This includes the initial consultation fee. The package price will include all in-patient charges, surgeon’s and anaesthetist’s fees and clinically necessary follow-up consultations with the specialist and, if necessary, a dietician. You will be provided with details of the package price on application to the consultant group. No excess applies to this benefit. www.pruhealth.co.uk 35

section title

Your Vitality partners from January 2013

Why choose Spire Healthcare for your treatment?

Understand Your Health £15 Vitality Healthcheck 50% off Health screens Free fitness assessments

Get Active 50% off monthly gym membership fees with Virgin Active and LA fitness* 50% off sports shoes with Sweatshop 50% off a bike with Evans Cycles Money off fitness devices

At a Spire hospital you and your GP can choose the consultant you see, you will have fast access to treatment and experience a high quality, personal service. We think that’s what private healthcare is all about

At every Spire hospital, our priority is you. Everything we do is focused on giving you the best possible private healthcare

Vitality points with parkrun and Adidas miCoach

Eat Well 5x Nectar points on Sainsbury’s Healthy foods

High quality, personal care - that’s what Spire’s hospitals are all about

25% off Sainsbury’s Diets

Wellbeing and Relaxation 75% off Champneys healthy breaks and 25% off Champneys Spa Products An exclusive 12-month National Trust pass for £33.67 Self help guides and tools from Living Life to the Full

Stop Smoking Over 75% off Allen Carr’s Easyway to Stop Smoking

Entertainment Free Cinema tickets with Cineworld and Vue A third off with Ticketmaster 30% off a Merlin Standard Annual Pass

Stay in Touch Monthly cash rebates of up to £15 with BuyMobilePhones.net

Holidays Up to 25% off with Thomas Cook Up to 25% off with Mark Warner

In 2012, 92% of our patients rated their overall care with us as ‘very good’ or ‘excellent’

We’ve invested more than

£400 million

over the last five years to give you access to cutting edge treatments and equipment

Up to 50% off rail tickets with Eurostar *A separate one-off joining fee of up to £55 per person may apply. This excludes Virgin Active Classic Clubs where the joining fee may be up to £150. We can’t offer discounts at Virgin Active Clements Hall, Rayleigh and Chiswick Riverside clubs. Prices and discounts for all partners are correct at January 2013. Find out more information about each partner including full terms and conditions on the Member Zone. Log in at pruhealth.co.uk/member

Visit our website to find out more about your local hospital

www.spirehealthcare.com 36 www.pruhealth.co.uk

contact number website address 37

enjoy life

Problems

Indulgent Spa treatments, delicious healthy food and tranquil surroundings are all part of Champneys Spa life. Book a one, two or three night Pamper Break at one of our four luxurious spa resorts now and receive an amazing

% Exclusive for

off PruHealth members

Your Pamper Break includes all meals, a choice of two Champneys treatments, complimentary robe hire and unlimited use of the facilities. Choose from Champneys Springs in Leicestershire, Champneys Henlow in Bedfordshire, Champneys Forest Mere in Hampshire or the original Champneys Tring in Hertfordshire.

Call 0843 3162222 with your PruHealth Vitality number for more information or to book.

Champneys Resorts

@Champneys

Terms and conditions apply. Valid on new reservations only. Cannot be used in conjunction with any other offer or discount. Treatments are 25 minutes. Limited availability.

shared

Stress can lead to serious health problems...but don’t let it get you down, fight it with your friends!

Dealing with stress isn’t something you have to do on your own. In fact, many studies have shown that having a strong network of supportive relationships can improve our psychological wellbeing in all sorts of ways...

tress can negatively affect your body, thoughts, feelings and behaviour. Unmanaged, it can lead to serious health problems such as high blood pressure, heart disease, obesity and diabetes. But there’s a growing body of research showing the link between strong social connections and reductions in stress. There is even evidence, as reported by the medical news and advice website WebMD (www.webmd.com), to show that social connections affect us on a biological level, and that people with social support have lower levels of the stress hormone cortisol, fewer cardiovascular problems and a better immune function.

How it works Strong social connections can be critical in helping you talk about – and release – tension caused by a stressful event, be it a bad day at work or grief over the loss of a loved one. It’s not just talking about a problem that can help. The simple act of spending time with people socially can help fend off feelings of loneliness and isolation. When people consider you a friend, this emotional support helps to reinforce the concept that you are a good person to be around, making you feel more positive. Sometimes it’s the back-up of practical advice and concrete help that you might need – with matters such as managing your time for instance. Social connections can give you access to this information and advice. www.pruhealth.co.uk/member 39

enjoy life

Who should you turn to? Some of the social connections that could help you may already exist – but perhaps you’re just not using them yet. Support might come from your spouse or partner, your children, or other family members such as siblings, parents, cousins, aunts or uncles. Sometimes you might want to look outside the family – especially if family are part of the cause of the stress. This is where help from friends, neighbours, co-workers or classmates can kick in. If you’re a member of a religious, cultural or spiritual group, there may be others there who can support you. Perhaps you’re in a book group or attend a regular class where you get together for coffee afterwards. These are all good opportunities for sharing what’s going on in your life with those around you, or using these occasions to relax and switch off from the things in your life that are causing the stress.

Getting connected If your situation means you don’t have people around you to talk to, there are many activities that can help you develop your social support network. The Mayo Foundation for Medical Education and Research in the US suggests the following:

● Volunteer: choosing a cause that is

important to you can help you to meet other like-minded people. ● Join a gym or other kind of exercise group: this will benefit you both mentally and physically. ● Go back to school or start a new hobby: this will put you in contact with people who share similar interests. ● Look online: there are many social networking sites these days that help you stay connected with friends and family. There are also sites for people going through specific stressful times, such as a divorce, new baby, or other life changes. Always ensure the site is reputable and be cautious about arranging private meetings with people you don’t know.

A two-way thing As with any successful relationship, it takes two to make it work. By staying in touch, being a good listener and appreciating friends and family, you will build a strong social network. That in turn will help you stay healthier and live a longer, happier life.

By staying in touch, being a good listener and appreciating friends and family, you will build a strong social network

MAKING THE RIGHT CONNECTIONS The goal of building a strong social network is to reduce your stress level, not add to it. A study carried out by the University of California, Los Angeles (UCLA) School of Medicine on older adults found that relationships have the potential for both health-promoting and health-damaging effects. It’s important therefore to avoid people who are a source of stress and drain your energy, such as those who are negative or critical. Seek out relationships that… ● Are caring ● Allow you to love and be loved ● Allow for mutual understanding ● Validate your self-worth ● Provide direct help in times of need ● Celebrate good times ● Provide security ● Help you to grow and learn

COMMON EFFECTS OF STRESS According to the Mayo Foundation for Medical Education and Research, these are some of the common effects of stress:

ON YOUR BODY Headaches Muscle pain and tension Chest pain Sleep problems Tiredness Low libido Stomach problems

ON YOUR MOOD Irritability Anxiety Restlessness Lack of motivation Anger Sadness or depression

40 www.pruhealth.co.uk/member

ON YOUR BEHAVIOUR Over- or under-eating Outbursts of anger Drug or alcohol abuse Tobacco use Social withdrawal

VITALITY PLUS: FANTASTIC BENEFITS!

We’ve chosen the following rewards to help you rest, relax and live life well: ● See the latest movies, every week of the year – for FREE ● Get discounted tickets to concerts and West End shows ● Enjoy discounts on holidays ● Receive cash rebates of up to £15 a month on your mobile call plan FIND OUT MORE: www.pruhealth.com/allpartners

www.pruhealth.co.uk/member 41

get fitter

Get on

your bike Fitbug can help you lead a healthier and happier life and earn oodles of Vitality points as you do so.

Cycling is a great way to boost your fitness levels, and it’s excellent for keeping weight off too. And we can help you buy a new bike...

Try our cycle-to-work workout

A world first: our new Fitbug Air talks directly to your smartphone, tablet and our new website to make tracking your achievements even easier.

p44

And with a lower step target earning Vitality points is a synch. So get on track for this year. Find out more at www.fitbug.com/pruhealth

Supercharge your commute Turn your commute into a workout with our cycle-to-work daily plan over the page, or just go for a ride. You’ll be amazed at the difference it makes to your fitness levels, and it’s fun, too!

here’s a good reason why most cyclists you meet are passionate about their two wheels. Hopping on a bike is the perfect way to get from A to B, while burning off fat, toning up, saving cash, preserving the planet and enjoying the great outdoors! It’s a life-affirming pastime and something the whole family can do together. And with more cycle routes springing up across the country, commuting to work by bike is

making sense. In attempting to address our over-dependence on cars and oil, cities across the globe are rethinking urban spaces, bicycles and commuting. Of course, for all its obvious benefits, many of us may not give commuter biking a chance because of the barriers we put up around it – from valid safety concerns to arriving at work sweaty. That’s why we put together the guide overleaf to getting in the saddle – a complete

How to transform your house into a home gym

p49

Walking to improve your fitness and health p46

www.pruhealth.co.uk/member 43

get fitter CYCLING PHOBIA training plan, all the details on why it’s good for you, and how to make it part of your lifestyle. Whether you’re a nervous novice or a seasoned cyclist, with the right gear, planning and practice you might just discover that commuting by bike isn’t only feasible, but you may not need your petrol-guzzler quite so much – if at all!

Let’s ride!

The beauty of commuting by bike is that you can get the recommended amount of physical activity for fitness without ever having to step into a gym. In fact, not only does cycling burn up to 30kJ per minute (enough to improve your health and help you lose weight), but according to Dr Michael Posthumus – Senior Research fellow at the UCT/MRC Research Unit for Exercise Science and Sports Medicine, who designed our training plan below – interval training burns kilojoules even after your workout is over. “Your body continues to burn kilojoules for up to two hours after your workout, depending on the duration and intensity of the session,” he says. Kasha Dickie, a biokineticist with the Sports Science Institute of South Africa and a cycle commuter herself, adds: “Interval training on your bike will help develop fitness, aid weight-loss and tone up your leg muscles.” Dickie continues: “Regular cycling also lowers your cardiovascular disease

START THE EASY CYCLE-TO-WORK WORKOUT 44 www.pruhealth.co.uk/member

“I’m worried I’ll be late for work”

risk. The power needed to pedal raises the heart rate in an effort to pump the much-needed components of energy: nutrients (glucose and fat) and oxygen to the legs, arms and abdomen. This improves the body’s ability to use blood glucose (also known as improved glucose tolerance), as well as improving insulin sensitivity.” But the health benefits aren’t just physical. “You’re likely to get a better night’s rest, which increases your ability to focus at work and improves your mood and mental acuity,” adds Dickie.

Playing it safe

VITALITY TIP: Once you’ve worked out your best route, cycling can make it easier to judge your journey time as you won’t risk the same delays that you can experience when you have to rely on public transport or driving. Cycling ensures you spend less time sitting in traffic or looking for a parking space.

For safer cycling, follow these tips from Transport for London: ● Be aware that there are blind spots all around large vehicles. ● Make eye contact with drivers so you are sure they have seen you. ● Use lights after dark. ● Consider wearing a helmet. ● Ride in a straight line past parked cars rather than dodging in between them, and allow yourself at least a full door’s width between you in case a car door opens suddenly. ● Don’t ride through red traffic lights. ● Wear bright clothing in the day and reflective clothing or accessories at night. ● Use appropriate hand signals when making a left or right turn. ● Ride away from the gutter. If the road is too narrow for vehicles to pass you safely, it may be safer to ride towards the middle of the lane to prevent dangerous overtaking by other vehicles. ● Wait in front of other vehicles at traffic lights by using the advanced stop line for cyclists if there is one.

CYCLING PHOBIA

“I’m not confident about riding”

VITALITY TIP: Who said riding a bike is easy? It’s a skill, and mastering skills takes a bit of time, patience and discipline. Test out your route to work on a day when there is less traffic, like a Sunday. Riding in a small group is good for building confidence too. Your council may also run free or subsidised cycle training.

CYCLING PHOBIA

“I don’t want to get to work all sweaty”

VITALITY TIP: Leave home earlier and go slower so you don’t work up too much of a sweat, then pick up the pace on your way home. Wear cycle-specific gear that wicks away moisture and keeps you dry. Carry a towel, deodorant, wet wipes and a fresh outfit in a backpack.

VITALITY BENEFIT: GET 50% OFF A NEW BIKE WITH EVANS CYCLES We’ve teamed up with Evans Cycles to give you a 50% rebate on the price of a bike from their vast range online or in-store. If you have an Individual plan, you need Vitality Plus to get this benefit. FIND OUT MORE: www.pruhealth.co.uk/evans

TUESDAY

MONDAY AM Pack your breakfast into your bag and ride to work at a moderateintensity pace. Have your breakfast as soon as you get to work. Doing light exercise after an overnight fast will stimulate healthy fat loss.

PM Select a gear about two gears harder than you’d normally choose and ride all the way home in this fixed gear. Your cadence (the speed at which you pedal) should be lower than normal. This strength workout will help to tone your leg muscles.

AM Your legs should be tired from yesterday afternoon’s ride home. Ride at an easy intensity this morning, with your gears easier than normal, but keep your cadence higher than usual. This will get your heart rate up while allowing your legs to recover from yesterday’s strength session.

THURSDAY

WEDNESDAY PM Today, you’ll take the scenic route home, perhaps incorporating more hills, depending on your fitness level. If you’re fit and regularly commute by bike, plot a route that will take you about 90 minutes to get home. This session will build endurance and fitness.

AM Pack your breakfast into your bag and ride to work at a moderate intensity. Have your breakfast as soon as you get to work.

PM Choose a route home that includes a hill that will take around four minutes to climb. Tackle the hill as fast as you can. If the route home only includes one hill, repeat it three times. If there are a lot of hills, ride three of these at maximum effort. Once you get fitter, try riding more hills at this pace.

AM Your leg muscles should be tired from yesterday’s ride home. Ride at an easy intensity this morning, with your gears light and your cadence higher than normal.

FRIDAY PM On your ride home today, when it’s safe to do so, go as fast as you can on a flat section from traffic light to traffic light, which should last about 30 seconds. Include one sprint session like this every five minutes, all the way home.

AM Ride at a moderate intensity to work. Have your breakfast as soon as you get there.

PM Ride the long road home, as you did on Tuesday. After a 15-minute warm-up, ride the rest of the way as fast as you can. If the route you chose on Tuesday took you 90 minutes, then this flatout effort should be about 40-60 minutes. Enjoy the weekend and get ready to do it all again next week! www.pruhealth.co.uk/member 45

get fitter

Walk your way to

fitness Walking is a safe way to lose weight and tone up in the fresh air. Follow our three-month fitness plan: no expert tuition required!

7 billion

The numbe r PruHealth Vof steps members w itality alk in the last ed 12 months

MONTH 2 Break those bad habits – for good

Walk the weight off WEEK 5-6

MONTH 1

Get your head in the game

To truly change your body and your weight, you need to have the right mindset. Take a few minutes to consider this before you start our plan: � Be honest about your motivation. People go to personal trainers more often looking to save their wardrobe – from skinny jeans to muscle tops – rather than their life, it seems. So if getting into your favourite T-shirt is what’s driving you, embrace it. If lowering your disease risk and adding years to your life so you’re around longer for your kids is your motivation, keep pictures of family and friends in your office.

� Deal with distractions. How will you fit in your training routine with a heavy workload, or juggling work and kids? Decide now on your response to friends insisting you join them for a drink when you’d rather stick to your schedule. � Benefit from your mistakes. Look at what you’ve done before – and vow to do better. Did you plan to hit the pavement at 6am every day, and then find yourself hitting the snooze button instead? Unless something has changed, failed strategies won’t work this time either. Reconsider your schedule.

Let’s get started! WEEK

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

1-2

Easy 40 mins

Moderate 30 mins

rest

Easy 40 mins

rest

3-4

Moderate 50 mins

Easy 30 mins

rest

Moderate 50 mins

Easy 60 mins

rest

toning benefits for your backside and legs. You’ll see a difference in this month if you make sure your pace is brisk – it should feel demanding – and include a few hilly circuits.

Take it up a notch now. When you walk at a fast pace, you zap as many kilojoules as you would when jogging. Add in hills or stairs and you boost the burn while increasing the

DAY 1

DAY 2

DAY 3

Hilly 6km

Easy 30 mins

rest

Hilly 7km

Easy 30 mins

rest

Moderate 40 mins

Easy 30 mins

rest

DAY 4

DAY 5

DAY 6

DAY 7

Fast 5km

Moderate 8km

rest

Interval 25 mins

Fast 6km

Moderate 9km

rest

Interval 25 mins

Moderate 30 mins

Moderate 9km

rest

Interval 25 mins

See walking pace descriptions on facing page

MONTH 3 Decide now on your response to friends insisting you join them for a drink

Change the scenery, keep it interesting

Vary your routes: try some cross-country trails, go through the town centre, follow forest tracks – don’t allow walking to become boring. Add the ‘Quick blast’ and ‘Go the distance’ walks (right) to your routine for the third month.

Reap the benefits

Do walk 1 three times a week and walk 2 twice a week. For pace, easy is the speed at which you move around the supermarket, moderate feels like you’re rushing to make a meeting, and brisk is so fast that it’s tough to talk. Walk 1 is for days when you are rushing to fit in a workout; walk 2 is for when you have time to walk further.

WALK 1

WALK 2

Time: 30 minutes Distance: 4-5km

Time: 60 minutes Distance: 5.5-8km

Time (mins) Pace

Time (mins)

0-3 3-5 5-8 8-12 12-16 16-20 20-23 23-24 24-26 26-30

0-5 5-10 10-15 15-25 25-30 30-45 45-50 50-55 55-60

QUICK BLAST

Easy Moderate Brisk Moderate Brisk Moderate Brisk Moderate Brisk Easy

GO THE DISTANCE

Pace Easy Moderate Brisk Moderate Brisk Moderate Brisk Moderate Easy

Easy Walk on a flattish course, at a pace that allows you to chat comfortably with a friend. Moderate A brisk walk of about 100 steps per minute. Fast A fast walk of about 120 steps per minute. Intervals Weeks 5-6 (for month 2 on the facing page): Walk two minutes at a very fast pace and then three minutes of recovery walking. Repeat five times. Week 7 (for month 2): Walk three minutes at a very fast pace and then two minutes of recovery walking. Repeat five times. Hilly A hilly course, which includes three to four hills of about 300m each. Rest days Incorporate your rest days where they best fit. 46 www.pruhealth.co.uk/member

VITALITY BENEFIT: 50% OFF SPORTS SHOES!

Our previous Vitality reward from Sweatshop gave you a generous 25% off - but now we’ve doubled the discount, even if they’re in the sale! FIND OUT MORE: www.pruhealth.co.uk/sweatshop

www.pruhealth.co.uk/member 47

get fitter

GETTING STARTED

4747 47 stores stores Test Testrides, rides, Test rides, servicing servicing servicing and and and advice advice advice Bikes Bikes Bikes Clothing Clothing Clothing Parts Parts Parts Accessories Accessories Accessories

workout, you need to ar exercise such minutes of light cardiovascul ch can be done as walking or jogging – whi . on the spot in your bedroom end of the AFTER WORKOUT At the stre tch the major

workout, make sure you each stretch for muscle groups by holding 30 seconds.

DINING ROOM

SIDE PLANK

Test rides, servicing and W 6 AYS advice

stores nationwide

Lying on your side, lift yourself up onto your elbow and rest both lower legs onto a chair. Hold this position. SETS: 2 20-30 seconds each side

BEDROOM

GLUTE BRIDGE

Lie on your back on the floor with your arms at your side. Rest your feet on the edge of a low sofa or bench. Slowly raise your bum off the floor, squeezing your glutes. Hold for five seconds, then lower.

Bikes Clothing Parts Accessories SETS: 2

Road • Mountain • Commuter • Kids

re beginning any BEFORE WORKOUT Befo warm up. Do 5-10

stores nationwide nationwide nationwide

All Allthe thechoice choiceyou youneed need All the choice you Road Road • Mountain • Mountain • Commuter • Commuter • Kids •need Kids

section title

REPETITIONS: 15

BATHROOM

to turn your home into a All the choice you need gym CRUNCHES

Lie on your back and start with your hands on your thighs. Extend the hands to the top of your knees in a slow controlled movement. Lower yourself down until your shoulder blades touch the ground. SETS: 2

REPETITIONS: 20

Road • Mountain • Commuter • Kids

Exercising at home won’t ever be as good as going to a gym full of well-designed equipment and trained advisers - but biokineticist Kim Woolrich’s home fitness circuit can still help get you in shape...

KITCHEN

LUNGE & BICEP CURL

LOUNGE

SQUAT & PRESS

36,500 36,500 products products available available onlineonline on 24th on 24th August August 2012,2012, moremore than than double double the number the number this time this time last year last year 36,500 products available online on 24th August 2012, more than double the number this time last year

Online Online||In|InInstore store||Mobile |Mobile Mobile Online store www.evanscycles.com www.evanscycles.com www.evanscycles.com

SETS: 2

All delivered for free to your home or local store

REPETITIONS: 15

Start with one foot in front of the other, holding a small bag of potatoes in your hands. Drop your back knee to just above the ground and at the same time bring the bag of potatoes towards your chest, keeping your elbows at your side. Make sure the knee of your front leg doesn’t go beyond the front foot. LOUNGE

BICYCLE CRUNCHES

SETS: 2

8 each leg

Lie face-up with your hands behind 36,500 products available online on 24th August 2012, more than double the number this time last year your head. Lift your legs, head and shoulders as you bring your right knee in and rotate your left shoulder towards it. Straighten the right leg as you bring your left knee in and rotate the opposite shoulder towards it.

ILLUSTRATION: MAXIM SAVVA

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Use something as a weight, like a heavy book, and hold it in your hands. With your legs shoulderwidth apart, bend your knees and extend your hips as if you’re about to sit down. Don’t let your buttocks drop below your knees. Your knees should also not extend beyond your toes. As you stand up, push the book above your head.

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SETS: 2

15 each side

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stay healthy

Aches, pains &

your body Diagnose that cough, avoid back pain, all about chest pain, and how old is your body anyway?

THE COUGH SIGNS

At this time of year, we’re all coughing and spluttering. It’s usually just an infection that our bodies should get rid of in a week, although your GP might suggest antibiotics. But it can be more than a seasonal sniffle, so here are some pointers to help you spot when your cough might be something more serious...

ASTHMA

ACID REFLUX

POST-NASAL DRIP

A painful, hacking cough that’s particularly bad in the morning. It tends to bring up thick yellowy/ grey or green/rust-coloured mucus. There might also be pain behind the breastbone, a sore throat and a blocked nose.

You tend to cough more during the night or first thing in the morning. As the cough progresses, the difficulty in breathing and coughing develops into wheezing.

Surprisingly, if you have reflux – the flowing of stomach fluids up into your oesophagus (food pipe) – your only symptom may be a throat-clearing cough, not heartburn.

Although this dry, tickly cough doesn’t produce phlegm, you feel as if mucus is dripping down the back of your throat. Sometimes it can also feel as if there’s a lump in your throat.

THE CAUSE

The likely cause is acute bronchitis, an infection of the large airways of the lungs which causes them to become irritated and inflamed. This often starts after an infection such as a cold. It’s usually caused by a virus, but 5-10% of cases are triggered by bacteria.

One likely culprit is asthma. When someone with asthma comes into contact with something that irritates their airways, the airways become narrower, making it harder to breathe normally. An asthma cough can be triggered by a cold or exposure to certain foods or irritants such as pollen.

Acid reflux commonly occurs when the lower oesophageal sphincter (the muscle which keeps the stomach ‘closed’) doesn’t work properly and allows acid to seep upwards from the stomach to the oesophagus, irritating the throat and causing a cough reflex.

This is known as a post-nasal drip – the cause of some coughs. When mucus becomes thick or if there’s a lot of it, usually due to an allergy or infection such as a cold or flu, it triggers a coughing reflex as it drips down the throat.

PREVENTION

Avoid smoking – it causes irritation to the air passages, producing mucus. Also avoid contact with cold and flu patients and wash your hands to prevent infection.

To prevent asthma coughs, make sure you always take your asthma medications when they’re due. Also stay away from asthma triggers – for example, tobacco smoke, chemical irritants, pollution and dust.

Avoid gastro-oesophageal disease triggers (such as coffee, alcohol, chocolate, tomatoes and spicy or fatty food), and especially avoid eating and drinking within two to three hours prior to bedtime to prevent night coughing.

Drinking lots of water can help to quell a post-nasal cough. Avoid dairy products as they can thicken mucus and generally worsen post-nasal drip coughs.

TREATMENT

Bed rest and drinking lots of water will help prevent dehydration and to thin the mucus, making it easier to cough up. Over-the-counter products might relieve your cough, although they can’t speed up your recovery. If you’re breathless or the cough lasts longer than a week, or the phlegm coughed up is a green or rusty colour, see your GP.

Your GP can normally diagnose asthma with a lung function test. The first line of treatment involves inhalers to open up the airways and make it easier to breathe. Some patients may also need inhaled steroids which will reduce the inflammation in the airways.

You could speak to a pharmacist about an over-the-counter antacid or your GP may prescribe a medication to block stomach acid production.

If post-nasal drip is caused by an allergy such as cats, house dust or hay fever, you might need antihistamines or an ongoing topical nasal steroid to dampen down the allergic responses causing the drip. Speak to your GP about what treatments might work for you.

What’s that

cough?

BRONCHITIS

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stay healthy

Younger on

the inside

BRAIN Age: the same as you We start life with around 100 billion brain cells and gradually lose them as we get older, but two areas of the brain do regenerate: the olfactory bulb that governs our sense of smell and the hippocampus, an area for learning. “You protect these cells simply by using your brain,” says GP Dr Elizabeth Breedt. “Socialising, reading and doing puzzles will help. Combine this with regular exercise and a healthy diet, and avoid smoking and excess alcohol consumption.”

You’re not as old as you think – at least, some of you isn’t. Parts of your body are constantly regenerating...

elieve it or not, some bits of you are no more than a few days old. Cells die and are replaced all the time in your bones, liver, skin, intestines and other organs. Here we take a look at how quickly these remarkable cells grow and how you can look after yourself to give them the best start. And who knows, by following these healthy tips you might even reduce your ‘Vitality Age’ by a few years...

SKIN Age: 2-3 months

TASTE BUDS Age: 1-2 weeks

The top layer of your skin is constantly shedding dead cells and replacing them with new ones, so why isn’t your complexion like a newborn baby’s? Because the layer of collagen and elastic tissue underneath depletes and isn’t renewed, says dermatologist Dr Cordelia Mahlatse Kgokolo. To protect this part of your skin, use sunscreen, avoid smoking and increase your antioxidant intake with a diet rich in vegetables and fresh fruit.

Your tongue has around 10,000 taste buds and each one renews itself every couple of weeks. They can be dulled by cigarettes, spicy foods and very hot food and drinks, so keep your sense of taste sharp by quitting smoking and limiting your intake of these types of foods.

BONES Age: 10 years “We replace 10 per cent of our bone every year, and our entire skeleton every 10 years,” says Tereza Houg from the National Osteoporosis Foundation in South Africa. To keep your bones healthy, it’s important to eat a balanced diet with plenty of low-fat dairy. “Bone is a living tissue that needs to be exercised, just like muscle, so stay active,” she adds. Weight-bearing exercise is very good for building bones – try skipping, rowing on a machine or running up stairs.

INTESTINES Age: 2-3 days

LIVER Age: 2 months “The liver has a phenomenal capability to regenerate,” says GP Dr Elizabeth Breedt. Surgeons can remove 70 per cent of a person’s liver and most of it will grow back within two months. But heavy drinking can lead to cirrhosis, which is when the liver is so damaged that it can no longer cope. “Care for your liver by limiting yourself to one or two units of alcohol per day, with at least three alcohol-free days a week,” adds Dr Breedt.

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WHAT IS VITALITY AGE?

Your Vitality Age is a measure of whether you’re “older” or “younger” than your actual biological age – based on your health risk factors. To find out your Vitality Age, go to the Member Zone and take the online Health Review. FIND OUT MORE: www.pruhealth.co.uk/healthreview

Our intestines are lined with cells known as villi, which absorb nutrients from the food we eat. However, stomach acid and illnesses such as coeliac disease can cause damage that prevents them functioning effectively, which is why they have to renew themselves so regularly. “Look after your intestines by eating fresh produce and fibre-rich foods such as wholegrains, as well as drinking plenty of water,” says GP Dr Elizabeth Breedt.

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stay healthy

80%

t some ack pain a iderb e c n e ri xpe ons of us will e lives. No surprise c arked r p u d o n e in p t s in po time we h c u m d e w r, w ged ing ho a compute rawled on f o t n o fr in r sp tch e wheel o behind th o you need to stre S t. h h c g u ti o e c v ha the scles that those mu stengthen those ened and weakened. that have

POOR POSTURE

SIGNS Rounded shoulders, your head tilted forwards or backwards, back pain and headaches are all indicators of poor posture that could lead to back pain. CAUSE People who drive or sit for long periods in a poor sitting position risk back pain. The same goes for people who stand – or sleep – a lot. A prior back injury can also lead to poor posture and further pain. PREVENTION Switch to chairs that support your back. Make sure your mattress is supportive enough to keep your spine straight when you lie on your side. Keep your back in the neutral position and use your leg muscles when lifting. Avoid any sustained position for longer than 45 minutes. Staying active and at a healthy weight are also preventative measures. TREATMENT Take short breaks and stretches when you must maintain one position for a long time. Exercise regularly to improve muscle strength, tone and flexibility, especially for your abdominal muscles, which support your lower back.

SIGNS Symptoms may include pain or tightness in the middle or right of your chest, radiating up into the neck and into your right arm. CAUSE An attack usually happens when a clot breaks away from inside a narrowed blood vessel which provides the heart muscle with blood. This leads to blockage in the blood supply to the heart muscle, causing pain. PREVENTION Maintain a healthy weight, don’t smoke and eat plenty of fruit and vegetables, and a diet low in fat. Be aware of any family history of heart disease and get yourself tested for high cholesterol, high blood pressure and diabetes – all of which, left untreated, can lead to heart attack. TREATMENT If you experience chest pain, dial 999 immediately. Your heart needs a constant supply of blood to keep it healthy, so the sooner you get help, the lower your risk of sustaining serious damage.

HEART ATTACK

SIGNS A dull ache or tightness. It’s usually felt during physical activity, even just walking up the stairs, and goes away when you stop, or when you take anginarelieving medicine. CAUSE A narrowing of the small blood vessels (coronary arteries) supplying the heart muscle with blood. The narrowed arteries mean the heart isn’t getting sufficient oxygen for its needs during increased activity or stress. PREVENTION Live a healthy lifestyle with a diet low in fat. Don’t smoke, drink moderately and do regular exercise that increases your heart rate. Keep an eye on your blood pressure, diabetes or cholesterol risk. TREATMENT Speak to your GP or cardiologist, who’ll prescribe treatment, control underlying conditions like high blood pressure and monitor your heart health.

ANGINA

back pain v s chest pain SIGNS Pain in the lower back and backside, which increases with movement. Muscle spasm is also an indicator. CAUSE Muscle strain is one of the most common causes of back pain and occurs when the muscle fibres are stretched or torn. Often this is due to a sudden movement or twisting the back inappropriately – such as when lifting heavy objects. PREVENTION Maintaining a healthy weight and keeping fit is important. A warm-up before exercising, and regular back-strengthening exercises will reduce the risk. If your muscles are strong and flexible they will be able to do more, and take more strain. TREATMENT Limited rest and applying a cold compress to the affected area will bring relief. Rehabilitation treatment by a physiotherapist will help to relieve the pain.

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INDIGESTION MUSCLE STRAIN SCIATICA

SIGNS Pain in the lower back and backside, which radiates down the back of your leg and can be accompanied by localised numbness or weakness. CAUSE Compression or irritation of the sciatic nerve, often the result of a slipped disc in the spine. Other causes include spinal stenosis, injury, trauma and degenerative conditions. People who sit for a long time, or have an inactive lifestyle, are at greater risk. PREVENTION Exercise regularly – back and abdominal-strengthening exercises are particularly good. Adopt a positive posture when sitting, and maintain a healthy weight. TREATMENT Depends on the cause and may include medication combined with physiotherapy. Surgery may be recommended in extreme cases.

entage the perc s who still ult of UK ad major cause a smoke - diovascular r a of c disease

SIGNS A feeling of heaviness or burning in the chest that comes on soon after eating or drinking. It’s often accompanied by bloating and wind. CAUSE Indigestion may be caused by an underlying condition such as a stomach ulcer or hernia. It can also simply be caused by certain foods or drinks, particularly spicy, fatty foods and caffeine-containing hot or cold drinks. PREVENTION Eat your food slowly and chew thoroughly before swallowing. If you know certain foods disagree with you, try to avoid them. TREATMENT Get checked by your doctor to exclude a hernia, ulcer or other possible medical causes which could require medication or surgical treatment.

READ OUR PATIENT INFO LEAFLETS

If you want to find out more about a particular condition or treatment, have a look on the Member Zone at our evidence-based leaflets, written by specialist surgeons. FIND OUT MORE: www.pruhealth.co.uk/healthinfo www.pruhealth.co.uk/member 55

drink less

Break down the

booze barriers! We all know drinking in moderation is a good idea, but it’s surprising how many excuses we find not to do it...

“I’m not worried about my liver” It’s not just your liver you need to worry about: the link between alcohol and cancer is well established, say Cancer Research UK. Drinking alcohol causes at least 13,000 cases in the UK each year – about 9,000 in men and 4,000 in women, according to the British Medical Journal. Experts calculate that every 10g per day of alcohol increases the risk of breast cancer by approximately 7-12%. This effect may be due to acetaldehyde – a toxic product our bodies break alcohol down into – which has been shown to damage DNA. Heavy drinkers should consider their liver too. “Alcohol has a bigger impact than smoking as it kills at a younger age,” says Dr Nick Sheron, a liver specialist from Southampton University. “The average age of death for someone with alcoholic liver disease is their 40s.” Cutting down is wise but what level should you aim for? The government suggests up to three to four units (about two pints of standard beer or two regular glasses of wine) a day for men, and two to three (a standard pint or large glass of wine) for women. You should also have at least two booze-free days a week, suggests The Science and Technology Select Committee.

Fewer than one in five French adults – 17 per cent – now drink a glass of wine every day, due to increasing awareness of the health risks. FRANCE’S MINISTRY FOR AGRICULTURE

“I only drink wine so it’s not a problem” The harmful effects of drinking are almost entirely related to the alcohol content of what you drink, not the type of drink. In other words, beers and wines are no safer than spirits. What matters is how much you drink. One alcohol unit is measured as 10ml or 8g of pure alcohol. This equals one 25ml single measure of whisky (ABV 40%), or a third of a pint of beer (ABV 5-6%) or half a standard (175ml) glass of red wine (ABV 12%). Check out the ABV on a bottle of wine before you buy it. Some will verge on 15% ABV, which could easily push you over the daily unit guidelines if you drink more than one glass. Luckily producers are increasingly introducing 10% or lower ABV wines that are every bit as palatable as their stronger counterparts. Look out for them when you’re next buying a bottle.

55-74

The age gr the highestoup with drink-relate level of dh admissionos spital ALC

“There’s no point giving my body a rest from alcohol” If you drink regularly, your body builds up a tolerance. That’s why you should take regular breaks. “Tolerance is a physiological response to any drug – including alcohol,” explains Professor Paul Wallace, Drinkaware’s Chief Medical Advisor. “The more you consume, the more your body gets used to it.” As your tolerance builds up, you need to consume more to achieve the same effect. This can lead to drinking harmful amounts. “The benefit of having days off from drinking is that your body doesn’t become so accustomed to alcohol, and you’re likely to reverse a tendency towards tolerance,” adds Professor Wallace. As all of our bodies respond slightly differently, the amount of time it takes to develop tolerance varies from person to person. Liver specialist Dr Nick Sheron suggests that taking a break can be an important way to ‘test’ how dependent on alcohol you might be. “What better sign do you have that your drinking is out of control, than if you promised yourself you’re going to cut it out for a few days and you don’t or can’t?” he asks. It’s important to interrupt your drinking cycle and take regular breaks to lower your risk of becoming psychologically – or physically – dependent on it.

OHOL CON CERN

Alcohol Concern predicts that the number of alcoholrelated hospital admissions could reach 1.5m a year by 2015. “I need a drink as a pick me up” Contrary to what many people believe, alcohol is not a stimulant; it is a depressant. This is why drinking excessively often leads to impaired judgment, slurring of speech, a tendency to violent behaviour and the loss of short-term memory. As alcohol irritates the stomach, heavy drinking can cause sickness, nausea and diarrhoea. It also dehydrates – the main cause of a hangover. In moderation it’s fine, but be wary of over-indulgence. Keep to the recommended number of units (see chart, left). A single 35ml shot of spirits contains roughly the same amount of alcohol as a small 125ml glass of wine. This is about the same amount (1.4 units) as is in a half-pint of normal strength beer.

“Other people don’t suffer from ‘passive drinking’. It’s only affecting me” Alcohol is a public health issue that affects all of us. Earlier this year, NHS figures showed that alcohol-related hospital admissions reached record levels in 2010, while the charity Alcohol Concern predicted the number of admissions would reach 1.5m a year by 2015 – and cost the NHS a whopping £3.7bn a year. Business suffers too: an estimated 17 million working days are lost each year as a result of absenteeism caused by the effects of alcohol. And around 6% of road casualties and 17% of road deaths occur when someone has been drinking over the legal limit.

If you’re worried about the level of your alcohol consumption, see your GP to discuss it. Or consider a health screen at one of our Vitality partners, where you can discover in-depth information about the precise state of your health. For details, log in to the Member Zone at www.pruhealth.co.uk/member and click on ‘Health and reward partners’.

What’s the most you should drink a week? MEN WOMEN

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

0-4 units

None

0-4 units

None

0-4 units

0-3 units

None

0-3 units

None

0-3 units

TAKE THE FREE ONLINE HEALTH REVIEW ON THE MEMBER ZONE

We’ll use what you tell us to set you some goals to help you get healthier, and suggest Vitality partners to help you get there. We’ll also give you 100 Vitality points! FIND OUT MORE: www.pruhealth.co.uk/healthreview www.pruhealth.co.uk/member 57

eat better

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There are health benefits – and pleasures – to be found in great food, so why not review your eating habits?

Healthy food shopping guide

50% off Nuffield Health retail rates for PruHealth members The fact is that many of us are unaware of our true state of health. And unless we have a pressing pain or niggle, or know of a problem that affects our family, we may not be doing much about it. Even then, things can be all too easy to ignore. After all, it can be hard to get to see a hard-pressed GP, especially for a lengthy consultation. That’s where Nuffield Health Assessments can help. Whether something has been bothering

you or you simply want to get a full, in-depth assessment of your health. Nuffield Health has 38 locations across the country. We’re always close at hand. We’re not just concerned about your current health. We use a combination of doctors and physiologists to give you a 360 view of your health. You’ll get a full hour with a doctor** to discuss your health concerns and results in detail. Our physiologists are clinically trained to coach you

on your lifestyle and help you to minimise the risks and maximise your health and wellbeing in the future. Peace of mind comes from knowing. There are four different levels of assessment. Each one is designed to address the concerns of people at different stages and ages, so you can choose the one that suits you best. ** Not available with the Lifestyle

Nuffield Health help people to get healthy and stay healthy. When you book a Nuffield health screen as a PruHealth member, you could get up to 50% off. Choose from one of four health screens available and keep track of your key health concerns. Having a health assessment can tell you how healthy you are and identify areas that might need improving.

To arrange your appointment and earn Vitality points call Nuffield Health on 08452 302040

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What’s in your shopping bag? Even on those hectic evenings when you think there’s no time to cook, it’s easy to prepare quick, healthy meals if you have the right ingredients to hand. But how do you know what to keep in the larder, and what to take to checkout?

esearch has shown that consumers generally buy food based on taste, price, convenience, appearance and shelf life – but unfortunately, those factors don’t necessarily add up

to healthy eating. Arming yourself with some nutrition knowledge before you go shopping will help you know what to look for so you can fill up your cupboards and fridge with the best foods.

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eat better

sweet tips Get your greens

Fruit and vegetables Studies have shown that eating more vegetables and fruits is likely to have important health benefits including reducing your risk of developing type 2 diabetes, stroke and other cardiovascular disease, as well as various types of cancer. The fruit or vegetable’s colour gives a hint of its unique nutrient content, so having a rainbow of colours is a good indicator. All fruit and vegetables also contain dietary fibre, which has been shown to be a major contributing factor for preventing colon cancer, lowering blood

The lowdown on dairy

Avoid adding sugar to drinks or when cooking. Try alternatives such as lemon juice, mint or a little honey. Flavoured waters can be high in added sugars. Pure fruit juices are good value for money in terms of nutrient content, but they should be drunk in moderation or diluted to reduce the sugar content. Avoid foods that have sugar as one of the first items on the ingredients list.

cholesterol and regulating bowel habits. Most vegetables (except for the starchy ones) are very low in calories, making them excellent for a satisfying snack or dessert. Fruit does contain a significant amount of sugar, however, so it should be eaten in more moderate amounts than vegetables. Experts recommend eating a minimum of five daily servings of vegetables and/or fruit. It doesn’t matter if they’re fresh, frozen or canned, raw or cooked – just make sure canned ones don’t have added salt or sugar.

Milk, yoghurts and cheeses Milk and dairy products are good sources of calcium and protein but can be very high in saturated fat, which can contribute to becoming overweight and raise levels of cholesterol in the blood. Choose fat-free and low-fat options of milk and yoghurts (they still contain as much protein, calcium, vitamins and minerals), and buy reduced-fat hard cheeses, or eat less of the full-fat versions. If someone in your family is lactose-intolerant, soya milk, yoghurts and spreads are good alternatives. Use butter sparingly or choose low-fat spreads with no trans fats.

Don’t forget fibre

Wholegrains A healthy kitchen stocks wholegrain varieties of starchy foods such as wholegrain breads (eg wholemeal and seed breads), brown rice, wild rice, barley, bulgar wheat, whole wheat pasta, wholegrain cereals such as porridge oats, and popcorn. The reason wholegrain is better than

Vitality Tips Tactics

Before you head off to the supermarket, set aside a few minutes to plan your meals for the week ahead, taking into account which days you’ll have time to cook from scratch and which days you’ll need to whip up a meal as quickly as you can. Then make a detailed shopping list to take with you. This will save both time (because you know what you need) and money (because you’ll be more likely to stay away from spur-of-the-moment items).

refined grains is that it consists of the entire grain seed or the kernel – the bran, the germ and the endosperm – whereas refined grains such as white bread have been stripped of their fibre. Fibre can help keep our bowels healthy and help make us feel full, so we are less likely to eat too much.

Cover the basics

To make sure your trolley ends up packed with the healthiest products, keep in mind that for a healthy balanced diet, the government recommends that you eat plenty of fruit and vegetables, and starchy foods such as bread, rice and pasta, choosing wholegrain varieties where possible. It also recommends having some milk and dairy (or soya alternatives if you are vegan or lactose-intolerant), and some protein-rich foods such as meat, fish, eggs and alternatives such as beans and pulses. Eating just a small amount of foods and drinks high in fat and/or sugar is advised.

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Pick some protein

Food cupboard essentials Oil and seasonings

Choose olive or sunflower oil for cooking and dressings as these contain unsaturated fat. Measure oil with a tablespoon rather than pouring from the bottle. Avoid hydrogenated vegetable oils as these may contain trans fats, which like saturated fats can raise cholesterol levels in the blood.

Sodium (salt)-free seasonings are healthier than salt. Ideas to add an exciting twist to your cooking include using fresh or dried herbs, spices, dried fruit (try apricots for a chicken dish), lemons and lemon juice (for a fish dish), tomato juice, orange juice, onion, mustard, balsamic vinegar and wine.

Meat, fish, eggs and pulses Eating too much red meat, bacon and ham has been linked to bowel cancer: buy lean cuts, and skinless chicken to cut down on the fat. Eat fish twice a week: try cod, plaice or haddock and some oily fish - salmon, herring, mackerel or sardines. For tuna sandwiches, buy it canned in salt or spring water rather than oil. Pulses include beans, peas and lentils. As well as protein, they add fibre and nutrients to salads, stews, soups and stir-fries. Dried versions are cheap and have a long shelf-life but while some such as red lentils only need rinsing, many need to be pre-soaked so you’ll need to be organised enough to do that advance. When shopping for baked beans, check the label for the sugar content in the sauce.

VITALITY BENEFIT: BONUS NECTAR POINTS WHEN YOU BUY HEALTHY FOODS AT SAINSBURY’S And we’ll also reward you with Vitality points! FIND OUT MORE: www.pruhealth.co.uk/allpartners

contact www.pruhealth.co.uk/member number website address 61

eat better thinking of Q I’m having children. Is there anything in particular I should be eating?

Before conception, it’s recommended that you increase your intake of folic acid. Leafy green vegetables, citrus fruits, dried beans or peas and fortified cereals are all good sources. Fortify your diet with iron-rich foods like spinach and liver – vitamin C enhances iron absorption, so eat plenty of citrus fruit. During pregnancy, eat a variety of foods so as to gain adequate weight and get all the nutrients you need. You’ll be consuming more energy to meet the needs of the growing baby and the demands of your own metabolism, which increases by about 15 per cent during pregnancy. But don’t overdo it! Too much weight can lead to adverse effects on the baby. Try to shed those extra pounds within a year of giving birth.

Q&A

Good nutrition is a crucial aspect of your and your family’s health. Here’s a few of the food questions members ask us most frequently

is salt so Q Why harmful?

Put simply, too much salt can lead to high blood pressure and cardiovascular disease. It is recommended that you don’t have more than one teaspoon of salt daily. Processed, canned and preserved foods, as well as some cheeses and condiments, are high in it, so try to limit your processed food consumption, use herbs and spices rather than salt, and opt for low-sodium salt when you do use it.

Do fruit and veg need to be fresh?

Canning or freezing vegetables doesn’t greatly reduce the nutrient content (except for certain vitamins) but some canned vegetables contain a high amount of salt and sugar so these should be avoided. Frozen fruit and vegetables – which are frozen soon after harvesting and therefore retain much of their nutritional value – may actually be better for us than fresh produce, depending on how much time has passed between harvest and table. 62 www.pruhealth.co.uk/member

fat bad Q Isforallyou? Fat plays a key role in your body’s health and functioning. By supplying us with the essential fatty acids the body doesn’t produce, dietary fats help us build up tissues and store energy. They’re essential for cell-to-cell communication and help our body absorb vitamins and other nutrients. But some fats are healthier than others. Saturated and trans fats should be carefully monitored, as they increase the risk of heart disease. Saturated fats can be found in meat, whole milk, butter, cream and full cheese. Trans fats are formed during a manufacturing process that changes the structure of the fat. They’re often found in margarines and biscuits. Unsaturated fats – from nuts, seeds, vegetable oils and oily fish – make for a far healthier shopping basket.

Unsaturated fats – from nuts, seeds, vegetable oils and oily fish – make for a far healthier shopping basket I need to Q Do change my diet as I get older?

eggs bad for Q Are your cholesterol? A 55g egg has about 200mg cholesterol, something that has caused many people to avoid eating them for fear of heart disease. But the dietary cholesterol they contain has only a small effect on blood cholesterol levels, and there is insufficient evidence to excessively restrict egg intake as part of a healthy diet. Eggs are the highest quality protein you can eat, so it’s best to treat them like other protein-rich foods, and include them in a varied diet low in saturated fat, with a variety of cardioprotective foods (such as fish, wholegrains, fruit, vegetables, pulses and nuts).

People over the age of 50 are frequently deficient in the vitamin B12. This can be balanced with foods that have added vitamins and minerals (fortified foods) such as breakfast cereals and vitamin supplements. The elderly require extra vitamin D in order to slow the loss of bone-mass associated with osteoporosis. This can be achieved through supplements or vitamin-fortified foods such as vitamin D-enriched milk and margarine.

DON’T MISS OUR STOCK OF HEALTHY RECIPES ON THE MEMBER ZONE

You’ll find a wealth of healthy recipes, meal plans and articles to help you meet your healthy eating goals on the Member Zone. FIND OUT MORE: www.pruhealth.co.uk/eatwell www.pruhealth.co.uk/member 63

sleep better

Sleep saboteurs

50%

of people to get enouin the UK fail women aregh sleep and more likely three times than to struggle men GREAT BR ITISH SURVEY, 20 SLEEP 11

What’s standing between you and a good night’s rest? We identify the main culprits so you can banish the insomniac blues

e all know the benefits of a good night’s sleep, but often it’s our behaviour that’s preventing us getting it. The good news? You can change it, starting tonight…

“I have a few glasses of wine and go straight to sleep, but wake up in the night” Alcohol might help us nod off but even a few drinks can affect the quality of our sleep. Alcohol is one of the ‘three evils’ when it comes to disrupting sleep – the other two being caffeine and smoking. “If you find yourself regularly drinking above the daily unit guidelines,” says Jessica Alexander from the Sleep Council, “your body may be constantly trying to catch up and you may not feel fully alert or equipped to deal with the stresses and strains of daily life.”

“I’ve got too much on my mind” Stress causes insomnia by making it difficult to fall asleep and stay asleep, and by affecting the quality of your sleep. And if you’ve tossed and turned fretting about work, then you’re not alone. Sixty per cent of UK adults often struggle to sleep on Sunday nights, according to a survey of more than 5,000 guests by the Travelodge hotel chain, because of their anxieties about back-to-work Monday. The solution is simple: write it down. “The more you worry, the less you’ll be able to drift off,” says sleep specialist Dr Neil Stanley. “Writing things down makes you feel like you’ve dealt with that issue.” Better still, you might wake up with the answer to your problem. “There is evidence that thinking about something before sleeping registers it as important with our brain,” adds Dr Stanley.

Wearing socks in bed can help you nod off successfully, as cold feet can upset the release of melatonin which promotes a healthy sleep cycle

“I like a snack before bedtime”

“No matter how much I change my bedtime, whether I try early or late, I still can’t get up in the morning” If you’ve tried staying up late, then tried going to bed early, and neither worked, the problem could be that you’re chopping and changing too much. Get into the habit of going to bed and waking up at the same time each day, even on weekends. This helps anchor your body clock to these times. Resisting the urge for a lie-in can pay dividends in alertness, while getting up on schedule keeps your body in its normal wake-up routine. Try this: tonight, go to bed two hours later than normal, but force yourself to rise at your usual time. You’d think this practice would only make you more tired, and in the short run, it will. But it also means that you’ll fall asleep faster and sleep more deeply. “It squashes all the sleep into one block of time,” says Dr Edward Stepanski, director of the sleep disorders centre at Chicago’s Rush University Medical Center. “Once you’ve improved the quality, you work on the quantity.”

According to Elisabeth Weichselbaum of the British Nutrition Foundation, it’s important to avoid overloading your digestive system if you want a good night’s sleep. There are four things in particular to steer clear of:

PRESERVED AND SMOKED MEATS Ham, bacon, sausages and smoked meats contain high levels of the amino acid tyramine, which triggers the brain to release a brain stimulant that makes us feel more alert.

CHOCOLATE Enjoy an evening cup of cocoa? Be careful of chocolate in all its guises because of its caffeine content – even the little chocolate chunks in chocolate chip ice cream could have an adverse effect on getting to sleep.

TOMATO SAUCE, CHILLI, PIZZA, AND SPICY FOODS Digestive disturbances are a common source of sleep problems, but many of us fail to make the connection. Acidic and spicy foods can cause reflux, heartburn and other symptoms that interrupt sleep. But here’s something that – corny as it sounds – can actually help you drift off:

WARM MILK Milk contains the amino acid L-tryptophan, which releases relaxing serotonin. It’s also high in calcium, which promotes sleep. “Milk contains alpha-lactabumin, which tells the brain to sleep,” says Dr Milton Erman, medical director of the San Diego Sleep Centre. “Plus you wake up feeling rested without the side-effects of sleep-inducing drugs.” Don’t like milk? Bananas can have a similar effect.

ENERGY DRINKS Red Bull and other energy drinks are high in caffeine as well as the amino acid taurine, which boosts alertness and adrenaline. Recent studies have shown that even if you drink energy drinks early in the day, the combined high dosage of taurine and caffeine can make it hard to drop off, or at least to sleep well, later on.

FIND OUT MORE WAYS TO LIVE LIFE TO THE FULL

We’ve got courses, booklets and worksheets from Dr Chris Williams to help you sleep better, do more and feel more confident. FIND OUT MORE: www.pruhealth.co.uk/livinglifetothefull

SLEEP LABORATORY, BASEL

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