How to get started in healthy living — part 2

The benefits of leading a healthy lifestyle

In part 1 of this guide to healthy living, we looked at the overall picture of healthy living, and at some of the factors that contribute to a healthier lifestyle. But how do you go about making changes to your life without causing havoc and disruption? This section will show you how small changes to your lifestyle can equal big results.

Learn to cope with stress

Two-thirds of us feel under stress at work, according to a MORI poll — while outside of work, other factors like money worries, relationship and family problems, health issues and travel chaos send our blood pressure soaring. We can’t prevent stress (and how boring life would be if we did!) but we can learn todeal with stress better — and we should do so, for the sake of our health.

Chronic, uncontrolled stress produces high levels of a hormone called cortisol, which over time can affect our mental functioning and weaken the immune system. Stress has also been linked to the development of stomach ulcers and high blood pressure. A study led by the Johns Hopkins University School of Medicine found that men with the highest level of anger in response to stress were over three times more likely to develop premature heart disease than men who reported lower anger responses. They were also over six times more likely to have a heart attack by the age of 55.

Take action

• Learn what your stress triggers are so that you can avoid them as much as possible. Some classic triggers include leaving things to the last minute, taking on more than you can handle, being put on the spot when you’re not prepared, being late and having to cope with other people’s mistakes or failings.
• Find a healthy coping mechanism. Getting drunk or eating a whole packet of biscuits doesn’t count! Try a chat with a friend, some breathing exercises (see below), thinking of something funny, a 10-minute walk or a soothing hot drink. It’s even worth writing down what coping mechanisms work for you, as you may not always think of them at times of extreme stress.
• Don’t try to be perfect in everything you do. You’ll make life a lot less stressful if you sometimes accept things as ‘good enough,’ rather than striving to achieve 100 per cent.
• Breathe. One of the first things we do when we’re under stress is hold our breath, or breathe in a rapid and shallow manner. This prevents us getting fresh oxygen in, to fuel the brain and muscles. Start by breathing out as far as you can (ideally through your mouth). Exhale every last bit of carbon dioxide! Then allow your inhalation to occur naturally (ideally through the nose). Gradually lengthen the in-breath, but always ensure the out-breath is longer, to dissipate tension.
• Do the ‘sphere of influence’ test. This involves determining whether a particular stressor is within your control to change. If it’s not, then accept that there’s nothing you can do about it and that it isn’t your fault. If it is, then deal with it as best you can now and consider how you could avoid a repeat of the situation in future.
• Ensure you get sufficient levels of vitamin B and C, which chronic stress depletes. Zinc and magnesium levels can also be affected by stress — leaving your immune system vulnerable — so be vigilant with these or consider supplementation.

Get to grips with health checks and screening

Many of us only visit the doctor when something goes wrong — but healthcare is as much about prevention as cure, so it’s important to stay on top of regular checks and screening. When did you last have an eye test? When is your next smear test due? Have you had your blood pressure checked recently? What about that itchy mole on your back? Screening gives the experts a chance to identify problems while they are still minor and easily treatable, and yet, according to a survey by healthcare provider HealthSure, 57 per cent of men and 42 per cent of women have never had a health screen or wellbeing check. Start taking control.

Take action

• Get out your diary and write down when your important health checks are next due — for example a smear test, mammogram or cholesterol check. If you don’t know, then ask your doctor. If they don’t know, then start with a ‘clean slate’ and get checked now.
• Keep note of your test results. While, for example, your blood pressure may still be ‘normal’, you should still be made aware if it has gone up since the last time it was checked.
• Check your breasts each month — and men, check your testicles regularly so that you become aware of what feels ‘normal’ to you.
• If anything — a mole, your eyesight, back pain, your reproductive organs, a stubborn cough — is bothering you pick up the phone NOW and make an appointment to see the relevant professional. Ignored health problems don’t go away.

Get a good night’s sleep

There’s no doubt that sleep deprivation is a major health problem — women who sleep less than eight hours a night over a 10-year period have a slightly higher risk of heart disease, according to a study published in the Archives of Internal Medicine, though other studies say anywhere around seven to nine hours is ideal. The two major factors to tackle are poor quality sleep (insomnia, constant waking or difficulty falling asleep) and simply failing to get enough zzzzzs in altogether.

Take action

• To improve sleep quality, avoid caffeine for four to six hours before bedtime (depending on how ‘caffeine-sensitive’ you are). But a warm drink, such as hot milk, can help prepare you for slumber. Don’t take work to bed with you — which is likely to make you wakeful. According to The Sleep Council, a warm bath, some soporific music or gentle yoga can help get you wind down.  
• Make your bedroom sleep friendly: the ideal bedroom is well ventilated, completely dark and has an ambient temperature of 22ºC (72ºF), according to the London Sleep Centre.
• Avoid alcohol in the evenings if you wake up tired. While it helps you fall asleep faster, alcohol disrupts sleep quality and depth, and leads to more frequent awakenings and earlier-than-usual waking times.
• As far as hours in bed are concerned, you may not be able to stay in bed longer in the mornings due to your daytime commitments, but you can almost certainly go to bed a little earlier. If you constantly suffer from daytime fatigue, go to bed 30 minutes earlier each night for a week. If that doesn’t help, increase it to an hour. Maintain the same sleep patterns at weekends, too. The body likes routine.

Take care of your teeth

Many people balk at the cost of private dentistry — yet wouldn’t think twice about spending that amount of money on a haircut or highlights, or a new pair of glasses. Our teeth are integral not only to our appearance but also to the way we chew food and speak. Yet few of us are as conscientious as we should be of our dental health — leading to tooth decay and gum disease. According to the British Dental Association, most adults suffer from at least a mild form of gum (periodontal) disease, which can lead to tooth loss, and, in more serious cases, heart disease, premature births and chronic inflammation in the body.

Take action

• Floss once a day
• Rinse out your mouth after eating sticky sweet foods if you can’t brush them
• Don’t rinse your mouth out with water after brushing — as the fluoride in toothpaste helps protect your teeth.
• Replace your toothbrush at least every three months
• Clean your teeth for two minutes — not a perfunctory 10 seconds! Ask your dentist to show you how to brush properly if you’re not sure.
• See the dentist and hygienist twice a year for a check-up.
• Chew sugar-free gum after eating. Chewing gum after a meal stimulates the production of saliva, which helps to neutralize plaque acids and reduce the risk of tooth decay.

Stub out your smoking habit

While smoking prevalence is on its way down, too many people are still slaves to the evil weed. The average cigarette contains over 4,000 toxic chemicals — so it’s no surprise that smoking increases your risk of cancer and heart disease, respiratory problems, diabetes, eye disease, erectile dysfunction and hearing loss, not to mention making you age prematurely and putting those around you at risk of smoking-related conditions. Nicotine is such a powerful drug that no safe level has been determined. While cutting down helps, in the long run, there are no half measures with smoking. Unlike alcohol, stress or dietary fat — there is no amount that is acceptable for health.

Take action

• Set a date on which you are going to give up and get prepared for that day.
• Don’t expect giving up to be easy — it’s not. The first few days, when nicotine withdrawal symptoms are strongest, are likely to be tough, so prepare yourself for that.
• Work out how much money you will save between now and Christmas if you give up smoking tomorrow.
• Get help from your doctor, pharmacist or the NHS SMOKING HELPLINE: 0800 169 0 169.

Now you are well on your way to understanding the health jigsaw and how small changes can equal big results, check out How to get started in healthy living — part 3 to find out how to adjust your diet and activity levels for the better…

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-2/

How To Deal With Colic – And Give Your Baby Some Relief

As a parent, the chances that you’ll come across colic are pretty high. The condition is common – affecting around 20 per cent of babies. 

Generally involving a lot of tears and fussiness, it’s not very nice to watch as your baby may seem like he’s in pain – even though he isn’t.

Colic Affects A Fifth Of Babies [Rex]

What Is Colic?
Colic is the term used when your baby cries excessively, for no apparent reason. It occurs in both boys and girls and in babies that are breast and bottle-fed and there aren't thought to be any long-term effects to their health.

It’s not known what causes it, but some experts think it could be a result of indigestion, trapped wind or sensitivity to some proteins and sugars found in breast milk and formula. 

What Are The Symptoms?   
There are lots of signs for colic – making it tricky to diagnose. But non-stop crying is definitely the biggest indication. 

“It’s often classified as crying for more than three hours a day at a time,” says Theresa Bishop, professional lead for health visiting for Warwickshire. 

“It often starts in the evening from around two months and has commonly resolved by four months of age.”

Familiarise Yourself With The Numerous Symptoms Of Colic [Rex]

Other symptoms of colic include:

•    Crying for long periods of time
•    Crying at the same time each day 
•    Symptoms showing after eating 
•    Symptoms starting and stopping abruptly 
•    Symptoms that stop after a bowel movement or passing wind
•    Lots of spit up
•    Signs of gas like bloated stomach
•    Arched back, pulls knees to chest, clenches fists, flails arms and legs 
•    Disrupted sleep patterns 

How To Treat Colic At Home
There are lots of home remedies that you can try out to soothe and calm your baby. 

“Some babies love being close to their parent and the use of a soft baby carrier can be soothing,” says Theresa. “If you decide to use one of these, ensure you use the T.I.C.K.S. checklist to ensure your baby is kept safe.”

Infacol is another great way to relieve your baby’s pain and can be given to him before a feed. “It helps the bubbles in your baby’s tummy to join together and be eliminated more effectively,” says Theresa. 

When colic is diagnosed, some parents find the use of colief helpful. “Some babies can be sensitive to lactase and giving colief before a feed will help your baby to break down the lactase,” Theresa explains. 

Another option is a baby massage, which can help your baby relax and sleep – as well as providing relief. 

Your local Children Centre or your health visitor may be able to recommend a local session or show you how to give your baby one yourself. 

You can also ring the colic helpline on CRY-SIS 08451 228669 for tips on calming your baby, which is open from 9am to 10pm. 

When To See The GP
If you think your baby has colic, it’s best that you take him to his doctor to make sure that’s what it is.

There are some other conditions that cause extensive crying, including eczema and gastro-oesophageal reflux disease, so it’s safest to get those ruled out. 

“You should trust your gut instinct as a parent,” says Theresa. “You are the expert of your baby. If you feel something is not right you can contact your GP or health visitor to discuss any concerns.” 

A number of signs and symptoms suggest that your baby is seriously ill, and he’s not just suffering from colic. 

“It’s recommended that you seek immediate medical advice if your baby is giving a weak, high-pitched continuous cry, seems floppy when lifted, has a fever of 38C or above, has breathing problems or has experienced a seizure,” says Theresa. 

Other symptoms to watch out for include blood in your baby’s poo, a stiff neck, green sick, a spotty, purple-red rash and any sign of turning blue, blotchy or very pale. If you can’t get hold of your GP, call NHS 111 for advice.  

Remember that colic is unavoidable and isn’t a result of anything you’ve done wrong – so don’t beat yourself up for being a bad parent. Yes, it’s tough to get through but keep in your mind that it is just a phase and your baby will be back to his usual smiley self soon. 
https://uk.lifestyle.yahoo.com/how-to-deal-with-colic-%E2%80%93-and-give-your-baby-some-relief-122359744.html

Calorie checker

Calorie checker

Check the calories in over 150,000 different food and drinks. Just type the product name below.

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Use the search box above to look up the calories of more than 150,000 different foods and drinks quickly and simply.

The calorie checker remembers your search history – handy if you want to stay on top of your day's calorie intake.

For quick access to the calorie checker on the go, save it to your mobile device's home screen, just like an app.  

Online calorie counters are one of the easiest ways to track your calories on the NHS Choices weight loss plan.

Use the search history to tot up your day's calorie intake and add it to your food and activity chart (view sample PDF, 545kb).

Our calorie checker's 150,000+ database lists the calorie and fat content of:  

• generic foods
• branded products
• meals from around the world
• alcoholic drinks
• restaurant meals, including fast food chains

Your daily calorie allowance on the NHS Choices weight loss plan is 1,900kcal for men and 1,400kcal for women.

If you want a more personal recommended calorie intake tailored to your individual circumstances, use the BMI calculator.

It's also a good idea to get used to reading food labels to find out the calorie content in packaged food and drink.

Calorie counting in practice

Here are some practical examples to show you how to work out the calorie content of your meals, snacks and drinks.

Snacks

It's easy to find the calorie content of a wide range of snacks. Use these examples to help:

• Banana: Use an online calorie counter to find out the calorie content in fruits. The NHS Choices calorie checker says that a medium-sized (100g) banana contains 95kcal (398kJ). 
• Kit Kat: Use food labels to find out the calorie content in any packaged foods. Look for the "per bar" or "per packet" figure. A two-finger Kit Kat contains 107kcal (448kJ).
• A scone: If scones, pastries and muffins come in a packet, use the food label. Some cafés and restaurants have calorie labelling in-store, on their menus or online. 

Lunch

If you're grabbing lunch on the go, it will often consist of a number of packaged foods, perhaps accompanied by a piece of fruit. For example, you might choose a sandwich, a bottle of orange juice and a banana.

Simply use food labels and an online calorie counter to find out the calorie content of each part of your lunch.

For example:

• Tesco Light Choices chicken, tomato and rocket sandwich – 285kcal (1,191kJ)
  +
• Apple – 47kcal (196kJ)

Grand total = 332kcal (1,387kJ)

Buying food from your work canteen or a café can make it harder to work out calories. Some cafés and restaurants have calorie labelling in-store, on their menus or online.

Cooking from scratch

When cooking from scratch, you can work out the total calories by adding up the calorie content of each ingredient.

You'll need to use food labels, kitchen scales to weigh ingredients, and an online calorie counter.

Say you're making spaghetti bolognese for four people. Use a non-stick pan so you only need to use a tablespoon of oil to fry the ingredients.

The bolognese sauce contains lean beef mince, onions, chopped tomatoes, carrots, vegetable stock, olive oil, and herbs and spices.

• 280g of dried wholewheat spaghetti – the packet tells you that 100g of dried spaghetti contains 348kcal (1,454kJ). So 280g of dried spaghetti contains (348/100) x 280 = 975kcal (4,075kJ).
• 200g of lean beef mince – the packet says the raw mince contains 171kcal (715kJ) per 100g. So 200g of raw mince contains 171 x 2 = 342kcal (1,429kJ).
• two cans of 400g of chopped tomatoes – each can contains 96kcal. So that's 96 x 2 = 192kcal (802kJ).
• one onion – the NHS Choices calorie checker says a medium raw onion contains 55kcal (230kJ).
• two carrots – the same calorie counter says a carrot contains 35kcal (146kJ). So that's 35 x 2 = 70kcal (292kJ).
• a tablespoon of olive oil for frying the ingredients – according to the calorie checker, this contains 119kcal (497kJ).
• vegetable stock, herbs and spices – the calorie content is almost zero and can be ignored.

The total calorie content of this recipe is 975 + 342 + 192 + 55 + 70 + 119 = 1,753kcal (7,327kJ).

If you eat one quarter (one serving), you will consume 1,753/4 = 438kcal (1,831kJ).

http://www.nhs.uk/Livewell/weight-loss-guide/Pages/calorie-counting.aspx

NICE: 'Obese should be prescribed slimming clubs'

“GPs told to prescribe £100 slimming courses for millions of obese patients,” the Daily Mail reports.

The news is based on new guidelines from the National Institute for Health and Care Excellence (NICE) that aim to encourage sustainable weight loss in the obese; “lose a little, and keep it off”.

The guidance is mainly aimed at commissioners (who plan and agree which services will be provided in the NHS and monitor them), health professionals and groups who provide lifestyle weight management programmes. The recommendations may also be of interest to members of the public, including people who are overweight or obese.

The guidance has been issued because being overweight or obese is a common and important health problem in the UK. In 2012 about a quarter of men and women aged 16 and over in England had a body mass index (BMI) over 30, classified as obese.

In addition, 42% of men and 32% of women were categorised as overweight (BMI of 25 to 30). Life expectancy is estimated to be reduced by an average of two to four years for people with a BMI of 30 to 35, and eight to 10 years for a BMI of 40 to 50.

The cost of obesity to society was estimated to be almost £16 billion in 2007, which is predicted to rise to £50 billion by 2050 if obesity levels continue to rise.

NICE has estimated that across the population, a 12-week weight management program me costing £100 or less for people who are overweight or obese would be cost-effective if they were to lose at least 1kg and keep the weight off for life.

What are the main recommendations?

NICE recommends that local authorities and clinical commissioning groups should provide access for people to be referred to a range of lifestyle weight management schemes.

GPs, practice nurses, health visitors, pharmacists and the local adult population should be informed of what services are available locally. And they are advised to use informed advice from the NHS Choices website on weight management.

GPs, health and social care professionals are advised to raise the issue of weight loss for overweight and obese adults in a non-judgemental way. They should consider referring adults of any age to local programmes. They should take the person’s preferences into account. but choose group programmes where possible as they provide better value for money. The programmes should be able to show that at least 60% of people are likely to complete them and that they are likely to lead to an average loss of at least 3% of body weight, with a minimum of 30% of people losing 5% of their initial weight.

People should be referred who have:

• BMI over 30 (or lower for people from black and minority ethnic groups as they have a higher risk of type 2 diabetes), or people with other risk factors such as already having diabetes
• BMI between 25 to 30 if there is enough local resource

GPs, health and social care professionals and providers of lifestyle weight management services should be trained to deliver multicomponent programmes, tailored to the individual needs of the person. The programmes should have been developed by a multidisciplinary team including a registered dietician, registered psychologist and qualified physical activity instructor. The programme should be collaborative, and cover:

• dietary habits
• safe physical activity
• strategies to achieve behaviour change
• prevention of weight regain

Commissioners and local authorities should regularly monitor the provision of services and how effective they have been in helping people to lose weight to ensure that the measures are working and are providing good value for money (are cost effective). This includes collecting outcomes such as:

• the percentage of people losing more than 3% or 5% of their baseline weight
• how the weight changes in the 12 months after the programme is completed
• changes in other outcomes such as blood pressure

What are the main benefits of weight loss?

The more weight that is lost, the greater the benefits – especially if a person is able to lose 5% to 10% of their body weight, and maintain it. However, even losing just 3% body weight if obese or overweight can be beneficial.

Weight loss reduces the risk of:

• diabetes – obese women are 13 times more likely and obese men are five times more likely to develop type 2 diabetes
• high blood pressure – obese women are four times more likely and obese men are more than twice as likely to have hypertension
• mental health problems such as depression – often due to stigma and bullying or discrimination
• difficulties in conceiving
• certain types of cancer
• heart disease
• stroke
• osteoarthritis
• back pain  

What are the dangers of rapid weight loss?

Setting realistic goals for weight loss is an important part of the NICE recommendations. This is to ensure a steady rate of weight loss within safe limits, and to increase chances that the weight loss can be maintained, rather than having weight regain.

The dangers of rapid weight loss include feeling tired and unwell, as well as the potential for more serious complications such as malnutrition and gallstones. The recommended safe level of weight loss to aim for is between 0.5kg and 1kg per week.

The NHS weight loss plan

• promotes safe and sustainable weight loss
• helps you learn how to make healthier food choices
• provides support from our online community
• offers a weekly progress chart 
• presents an exercise plan to help you lose weight
• hopefully allows you to learn skills to prevent regaining weight

http://www.nhs.uk/news/2014/05May/Pages/NICE-Obese-should-be-prescribed-slimming-clubs.aspx

Why wait for treatment on the NHS to start living your life?

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Hip and Knee Replacements: Why wait for treatment on the NHS to start living your life? 

Many people across the UK accept that joint pain is part of daily life. Osteoarthritis, rheumatoid arthritis and the myriad of associated health problems are major health issues. However there is a limited pot of NHS money and increasingly restrictive parameters being attached to many orthopaedic procedures, including those where quality of life might be greatly improved,   more individuals are facing health decisions about life changing orthopaedic treatments.

A recent survey commissioned by BMI Healthcare, the UK’s largest private hospital group found that 46% of over 55s would consider paying for a hip replacement if it was not available on the NHS. Also recent data from the health analysis firm Dr Foster highlighted that surgery for knees and hips were under pressure across the NHS, with evidence of rationing to save money. The report highlighted the effects of recent austerity, with some operations at their lowest level for several years

Leading orthopaedic surgeon Mr Adrian Wilson at BMI Healthcare says: “Increasingly we are seeing more and more patient seeking treatment for hip and knee surgeries and replacement procedures outside of the traditional NHS routes. This has in part been driven by increased restrictions within the NHS. But also through, advancements in orthopaedic surgical techniques, including minimally invasive surgery, accompanied with enhanced recovery programmes.

“As an expert in the field I know first-hand orthopaedic procedures can have positive impact to a patient’s quality of life. For some, surgery enables a return to full time employment, pursuing previously abandoned sporting pursuits and increasing social and family activities, particularly with grandchildren. ”

BMI Healthcare is encouraging patients to be aware of the healthcare options that are available to them, when they visit their GP. If a procedure isn’t available on the NHS you have the option to use your private health insurance or even to pay for yourself. Putting a price on the social, physical and economic changes of orthopaedic surgery is not easy.  However, left untreated, an arthritic joint can lead to further health problems including altered gait, inability to sit or stand unaided, posture problems and lower back pain.

“The initial cost of treatment can appear expensive, but when you compare this to the positive impact it has on a patients quality of life the benefits are clear,” Mr Wilson concluded.

With BMI Healthcare if you are considering orthopaedic procedures, or any procedure, you have the option to pay for the treatment upfront or use the BMI Card to spread the cost of your treatment, helping to make it more affordable and accessible to more people.

http://www.silversurfers.com/health/healthcare-health/wait-treatment-nhs-start-living-life/

How much do I have to eat to get my 5 servings?

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The NHS recommends a minimum of five servings of fruit and veg a day – but what does that really mean? 

We all know a varied diet is a key factor to good health and is particularly important as we age. Fruits and vegetables offer vitamins and minerals, fibre and antioxidants – all of which can help keep us on form and help fight off diseases.

But for all that, a huge portion of the adult population in the UK is falling short of the daily recommended guidelines – a YouGov poll in 2012 found just one in five people were meeting the daily requirements.

The good news is, fitting in five portions of fruit and veg isn’t as hard – or expensive – as you think. Adding them to your diet is as simple as making a few adjustments and can help with everything from energy levels to weight maintenance.

What’s a serving anyway?

First thing’s first – how much is a serving? Many people get stuck at the first hurdle, thinking it’s impossible to accommodate so many servings because they’re so large.

As a rule, a “serving” means 80 grams or 3oz of fruit and vegetables, which is roughly the size of an apple or a 2-inch piece of cucumber.  Cooked, raw or canned – it all counts, so rather than trying to reimagine your entire lifestyle, start small by looking for ways to sneak an extra serving in to the dishes you already love and prepare regularly.

For example, adding banana slices to your toast in the morning or blueberries to your oatmeal is an opportunity to sneak a serving in. A can of chopped tomatoes or some broccoli added to your pasta sauce is another easy solution.

Sometimes though, if it looks to good to be true, it is – although many processed and takeaway foods may have fruit and vegetables in them and advertise as one of your five servings, they are also high in sugar, salt and fat, so be sensible. Piling your plate high with your favourite creamy mash won’t do it either – potatoes are high in starch and don’t count towards one of your five a day.

Easy fruit and vegetable servings

To help get you started, we’ve put together a list of a few of our favourite fruits and vegetables and how much you need to eat to get a serving in. Mix and match from the list and before you know it you’ll regularly be eating your five a day without even noticing…

1 serving of fruit equals:

• 1 medium sized apple
• A handful of grapes
• 7 strawberries
• 1 banana
• 3 whole dried apricots
• Half an avocado
• 2 handfuls of raspberries
• Half a grapefruit
• 1 heaped tablespoon of tomato puree

1 serving of vegetables equals:

• 5 spears of asparagus
• 2 spears of broccoli
• 1 leek
• 14 button mushrooms
• 2 heaped tablespoons of spinach
• 1 large sweet potato
• Half a pepper
• 1 medium onion
• Half a large courgette
• 1 dessert bowl of mixed leaves lettuce
• http://www.silversurfers.com/health/diet-exercise/much-eat-get-5-servings/