Health &Wellbeing

Volume 4, Issue 11

Health &Wellbeing

‘Leading the way towards healthier, happier lives’

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Page 10 looks at the importance of kindness and the impact it has. On page 11 find information on alcohol awareness week, which this year focuses on change. There are also lots of brilliant resources on their website including fact sheets, alcohol calculator and support and advice. Find the link at the bottom of the page.

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This month’s recipe is a warming chickpea curry. Try out the recipe on page 4 and adapt easily for different tastes and levels of heat! You could also try this with a side of cauliflower rice for a healthy twist.

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On page 6 we’re focusing on Movember, raising money and awareness of the biggest men’s health issues. Prostate cancer, mental health and testicular cancer.

Contents

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The Health & Wellbeing Team

Zoe Moore Muscle and Exercise of the Month

Qualified: Level 3 Diploma’s in sport, exercise referral and sports massage from Suffolk New College

Aim: Currently working as a part of the rehabilitation team I am keen to keep exercises varied to be able to adapt at home and gym environments to fit around everyone’s lifestyles and making exercise accessible to everyone

Will Edwards Monthly Sport Specific Training Programmes

Qualified: Level 4 – Exercise Specialist in Cancer Rehabilitation

Aim: I love to show people different ways that they can add a bit more variety into their training plans. I believe it’s a case that we need to train smarter, not always harder

Frankie Wythe Editor, social media management, awareness days and charity support

Qualified: BSc (Hons) Physiotherapy from St George's University of London

Aim: To promote healthcare, public engagement, awareness of health conditions and support charities.

Francesca Davey Recipe of the Month

Qualified: BSc (Hons) Physiotherapy from Bournemouth University

Aim: I wanted to become part of the health and wellbeing team as a way of promoting health within our everyday lives. I believe being healthy is not always as difficult as people first believe, so I have created healthy recipes using easily accessible, often inexpensive ingredients to provide some alternatives of our favourite sweet treats.

Lee Platt Mental Health Awareness and Psychology

Qualified: MSc Physiotherapy and BSc Psychology, University of Essex Aim: Mental health and psychology affect everyone daily and are in everything we do therefore it's important to recognise ways of staying healthy and mindful of the mental health of ourselves and others.

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Recipe of the Month

Recipe of the Month

Ingredients

Serves 2

• 1 tbsp oil of choice

• 2 cloves of garlic, crushed

• 1 white onion, chopped

• Pinch of salt and pepper

• ½ tsp cumin powder

• ½ tsp turmeric powder

• ½ tsp red chilli powder

• 1 fresh tomato, chopped

• Small handful of fresh coriander, chopped, and extra for garnish if you wish

• 400g tin of chickpeas, drained and rinsed

• ½ tsp of ginger powder, or 5cm root ginger, grated

• ½ tsp garam masala

• Serving suggestions: basmati rice, pitta breads, vegetables, fresh coriander to garnish

Method

1. Heat a saucepan to a medium heat with the oil. Fry the onions and garlic until caramelized

2. Add the salt, pepper, cumin, turmeric, chilli powder and coriander with 4 tbsp of water. Mix and then add the to-mato, cook until everything is combined and the sauce has thickened.

3. Add the chickpeas and mix thoroughly – you can mash a few of the chickpeas to thicken the texture if you wish. Add the remaining herbs/spices, then cover and simmer for ten minutes, or until the chickpeas have sof-tened/cooked.

4. Serve and enjoy! Chickpea curry can easily be stored in the fridge for a few days, or alternatively can be frozen.

Chickpea Curry

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Muscle and Exercise of the Month

Erector Spinae

Instructions: 1. Start by lying on your front in a plank position. 2.Contract your back muscles to bring your body up, bringing legs and chest off floor. 3 . Gently relax back into a front lying position. Progressions: Have your arms in a straight position above your head.

Back Extensions

The Erector Spinae is a group of muscles which is mainly responsible for extending the vertebral column. These muscles lie either side of the vertebral column spinous processes (the bony points up and down the middle of your back) and extend throughout the lumbar, thoracic, and cervical regions (lower, middle, and upper back and the neck).

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Movember

The Movember foundation are the leading

charity changing the face of men’s health. Their

strategy is about going where men need them

most.

The main areas they focus on are:

• Prostate cancer

• Testicular cancer

• Mental health and suicide prevention

Prostate Cancer

In the UK, 1 man dies from prostate cancer every 45 minutes. The aims are to:

Take action early– helping men know the signs, symptoms and risk factors for prostate cancer

Bright minds brought together– bringing the best minds from around the world together to

collaborate

Tackling biology– increasing the knowledge of the most lethal prostate cancer tumours and how to

stop or slow progression

Reducing side effects

Affordable treatment

Tailored treatments

Helping men make tough choices– understanding their diagnosis and making informed decisions

about treatment

Raising the standard to improve outcomes

Global initiatives

• If detected early 98% chance of survival beyond 5 years, if detected late this drops to 26%.

• Men aged 50 should discuss PSA testing with their GP, or at 45 if black or have a family history.

• PSA is a simple routine blood test used to determine the concentration of Prostate Specific

Antigen in the blood and is the primary method of testing.

Only men have a prostate gland. The prostate gland is usually the size and shape of a walnut and grows

bigger as you get older. It sits underneath the bladder and surrounds the urethra, which is the tube men

urinate and ejaculate through. Its main job is to help make semen – the fluid that carries sperm.

The Movember Foundation

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Prostate cancer occurs when some of the cells in the prostate reproduce far more rapidly than normal,

resulting in a tumour. Prostate cancer often grows slowly to start with and may never cause any prob-

lems. But some men have prostate cancer that is more likely to spread. These prostate cancer cells, if left

untreated, may spread from the prostate and invade distant parts of the body, particularly the lymph

nodes and bones, producing secondary tumours in a process known as metastasis.

Signs and symptoms

• A need to urinate frequently, especially at night

• Difficulty starting urination or holding back urine

• Weak or interrupted flow of urine

• Painful or burning urination

• Difficulty in having an erection

• Painful ejaculation

• Blood in urine or semen

• Frequent pain or stiffness in the lower back, hips, or upper thighs Treating prostate cancer Treatment options are many and varied. Testing still can’t answer lots of key questions about disease aggression, prognosis and progression. If you have been diagnosed with prostate cancer, it's important to keep in mind that many prostate cancers are slow growing and may not need surgery or other radical treatment. Treatment options include:

• Active Surveillance

• Prostatectomy

• Radiotherapy

• Hormone Therapy

• Chemotherapy Make your move Put one foot in front of the other to raise funds for men ’s health.

Move this Movember by running or walking 60 kilometres over the month. That’s 60 kilometres for the 60 men we lose to suicide each hour, every hour. Grow a Mo Your Mo can inspire donations, conversations and real change.

The men’s health crisis calls for big minds, and big solutions. But there’s a smaller, hairier solution to the men’s health crisis. A solution you can Grow yourself. It’s sitting under your nose.

Grow a Mo this Movember, and you can stop men dying too young.

https://uk.movember.com/

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Training Programme

Month Two: Skill-building Drills

In addition to regular strength training and fitness this month, we are going to start building on more skill-based drills.

These will be shown off in this month’s YouTube video.

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Becoming a boxer: Part Two

Week 1 2 3 4

Monday Boxing 1-hour Fitness

Boxing 1-hour Fitness

Boxing 1-hour Fitness

Boxing 1-hour Fitness

Tuesday Walk:Run (3.5km) &

Gym Workout

Walk:Run (3.5km) &

Gym Workout

Walk:Run (3.5km) &

Gym Workout

Walk:Run (3.5km) &

Gym Workout

Wednesday Boxing 1-hour Spar-

ring

Boxing 1-hour Spar-

ring

Boxing 1-hour Spar-

ring

Boxing 1-hour Sparring

Thursday REST DAY REST DAY REST DAY REST DAY

Friday Boxing 1-hour Fitness

Boxing 1-hour Fitness

Boxing 1-hour Fitness

Boxing 1-hour Fitness

Saturday REST DAY REST DAY REST DAY REST DAY

Sunday Run (timed) (3.5km)

Run (timed) (3.5km)

Run (timed) (3.5km)

Run (timed) (3.5km)

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Home/ Gym Workout: Warm-up: Complete this workout immediately after your run, so no additional warm-up is needed Cool-down: Whole body stretches, holding for 30-60 seconds each

Exercise Notes

Squats As many as possible in 60 seconds Complete exercises in a circuit format,

repeating 2x or more.

Star-jumps As many as possible in 60 seconds

Push-ups As many as possible in 60 seconds

Mountain Climbers

As many as possible in 60 seconds

Lunges As many as possible in 60 seconds

Burpees As many as possible in 60 seconds

Sit-ups As many as possible in 60 seconds

Star-Jumps As many as possible in 60 seconds

Plank As many as possible in 60 seconds

REST As many as possible in 60 seconds

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The importance of being kind

Kindness can be shown in many different ways whether it is being friendly, helpful, complimentary, generous, the list goes on. But kindness is often under-appreciated and in busy, modern life the act of being kind can often be neglected. Showing kindness is a quality of strength and demonstrates excellent interpersonal skills. Being kind to others also makes us happy. Caring for others and showing sympathy and compassion are instinctive qualities and current research supports that helping others through acts of kindness lead to increased and lasting self well-being and happiness. Additionally kindness has been found to be the most important factor in stable and satisfying marriages! 13th November 2018 is Kindness Day across the UK whereby everyone is encouraged to show kindness

to others through various acts of giving, helping and generally being kinder to others. An act of

kindness does not have to be a grand gesture and can be something simple that just makes someone

smile. A kind and unexpected gesture can make a great difference to someone else’s day and mood.

Here are some tips for simple and easy kind acts that will make someone smile: • Smile at other people • Talk to a stranger • Call a relative or friend and ask about their day rather than just texting them • If you can afford it, make a donation to a worthy cause or charity • Donate clothing you don’t need • Bake something for your work colleagues • Compliment others • Help a neighbour in need • Pay it forward – repay good deeds for others in response to a good deed that you receive • Don’t forget to be kind to yourself too! Being kind to others is very important but you must also be

kind to yourself, take care of yourself and speak kindly to yourself and reflect on the things you

have done well. Try writing down 3 things you are grateful for – this reflection has been shown to

increase happiness!

13th November

randomactsofkindness.org

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Alcohol Awareness Week

This year the theme of Alcohol Awareness Week is ‘Change’.

Change is necessary.

Too often drinking is an expectation, not a choice. Across the UK, people are suffering as a result of their own or others’ drinking – and not enough specialist support is available to help them.

Change is possible.

Let’s start by making changes in our own lives; are you drinking too much? Make a change today. For those who need help to reduce their drinking, change is possible too. Properly funded and managed well, the treatment sector can change lives.

Change is happening.

Millions of people choose to drink more healthily or stop drinking each year, and their lives and the lives of those around them change as a result. There’s great practice happening in the treatment sector across the country. And organisations and charities are campaigning for system-wide change so fewer people are harmed by alcohol.

This November, let’s come together to make changes in our own lives, share the tools and support needed to make that happen, call for the change that’s needed and celebrate the change that’s happening. Alcohol and Health

• Alcohol is a causal factor in more than 60 medical conditions, including: mouth, throat, stomach, liver and breast cancers; high blood pressure, cirrhosis of the liver; and depression

• In the UK in 2014-5, there were an estimated 1.1 million hospital admissions related to alcohol consumption where an alcohol-related disease, injury or condition was the primary reason for hospital admission or a secondary diagnosis. In the same period there were 339,000 admissions for conditions directly caused by alcohol.

• Males accounted for approximately 65% of all alcohol-related deaths in the UK in 2014.

• The alcohol-related mortality rate of men in the most disadvantaged socio-economic class is 3.5 times higher than for men in the least disadvantaged class, while for women the figure is 5.7 times higher.

• In England and Wales, 63% of all alcohol-related deaths in 2014 were caused by alcoholic liver disease.

• Liver disease is one of the few major causes of premature mortality that is increasing, and deaths have increased by around 40% in a decade.

• The number of older people between the ages of 60 and 74 admitted to hospitals in England with mental and behavioural disorders associated with alcohol use has risen by over 150% in the past ten years, while the figure for 15-59 years old has increased by 94%

www.alcoholconcern.org.uk

19th November

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Yoga Pose of the Month

• Stand with feet stepped apart, resting your hands on your hips. Turn your left foot in 45 degrees to the right and your right foot out 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outwards so that the centre of the right knee cap is in line with the centre of the right ankle.

• Rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. Press your outer thighs inward, as if squeezing a block between your thighs.

• Lean your torso forward over the right leg. Stop when the torso is parallel to the floor and press your fingertips into the floor on either side of the right foot.

• Hold your torso and head parallel to the floor for a few breaths. Hold for 15-30 seconds, then come up with an inhalation.

Intense Side Stretch Pose

www.yogajournal.com

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‘Leading the way towards healthier, happier lives’

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