A strong link has been found between mental and physical health (Nabi et al., 2008, Surtees et al., 2008). Ohrnberger, Fichera and Sutton (2017) find strong cross-effects between physical and mental health even after controlling for confounders.

Physical health

Physical health problems significantly increase our risk of developing mental health problems, and vice versa. Nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety, so it is important to look after both our physical and mental health for ultimate Well-being.

Reduce your Cholesterol

We all need some cholesterol in our bodies just to keep us ticking over, but having too much can clog up your arteries and lead to health problems in the future. By getting a simple cholesterol test and making positive lifestyle changes, most people can keep their cholesterol levels healthy.

1. Ask your GP for a cholesterol test if you have not had a test before and you're over 40, overweight, or high cholesterol or heart problems run in your family.

It’s important to get your cholesterol tested if this applies to you as high cholesterol levels have no symptoms and the only way to find out if you have high cholesterol is through a test.

A cholesterol test involves your GP either taking some blood from your arm, and this result will be back in a few days or through a finger prick test and this will come back in a few minutes.

2. Eat healthily

3. Exercise

Exercise

Exercise is really important to both your physical and mental health and your overall well-being. Its recommended that you do at least 10,000 steps / 30 mins of exercise a day.

To stay healthy, the UK Chief Medical Officers' Physical Activity Guidelines, on GOV.UK, state that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities.

For most people, the easiest way to get moving is to make activity part of everyday life, like walking for health or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

Regular exercise and physical activity may:

Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.
Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can I make exercise a part of my regular routine?

Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.
Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.

Here is a link for some exercises that you can do.

https://www.nhs.uk/live-well/exercise/10-minute-home-cardio-workout/if you’re struggling with any of them you can adapt them to make them easier or even give them a go while seated!

Healthy eating

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.

1. Base your meals on higher fibre starchy carbohydrates

2. Eat lots of fruit and veg

3. Eat more fish, including a portion of oily fish

4. Cut down on saturated fat and sugar

5. Eat less salt: no more than 6g a day for adults

6. Get active and be a healthy weight

7. Do not get thirsty

8. Do not skip breakfast

You can get more information at - https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

Quit Smoking

Did you know smoking tobacco is the biggest cause of lung cancer in the UK? Around 7 out of 10 lung cancers are caused by smoking. This includes breathing in other people’s cigarette smoke.

For help quitting smoking follow this link https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/how-do-i-stop-smoking

HAPPY HOUR

Why not try a mocktail

https://www.bbcgoodfood.com/recipes/collection/non-alcoholic-cocktail-recipes

5pm-8pm

DAILY

Most adults are guilty of having one to many drinks but do we actually know what the impact of this is? This year the theme for alcohol awareness week is alcohol and relationships.

Alcohol and relationships are closely linked. Many of us associate alcohol and socialising, and alcohol can become a big part of our connections and interactions with those around us. But when our own or a loved one’s drinking starts to negatively affect our relationships, or stands in the way of us taking action on our own drinking, it can have a huge impact on our lives.

On top of this, research shows that many of us have found ourselves drinking more to deal with feelings of loneliness and isolation during the pandemic. As we leave lockdown and return to normal life there will be new pressures too – pressures to drink, 'sober shaming', and pressures we put on ourselves to get back to ‘normal’ socialising.

Make a plan- plan out which days you will allow your self to drink and how much you are allowed to drink on that day.

Set a budget- take out a fixed amount to spend on alcohol. It’s harder since covid because everywhere prefers contactless now but if you have 2 accounts think about transferring an alcohol budget into one of them for a night out, otherwise you risk spending too much money.

Let people know- not only does letting people know we’re cutting down hold us accountable but it also can be a way for us to get support from our nearest and dearest.

Take it one day at a time- you don’t have to throw yourself in at the deep end, cut back little by little each day.

Make it a smaller one- instead of ordering a double order a single, instead of ordering a pint order a bottle of beer and instead of ordering a large glass of wine order a small.

Have a lower strength drink- switch out those strong beers or wine for something that’s lower in strength.

Stay hydrated- make sure you have a pint of water before you drink and alternate alcoholic drinks with soft ones.

https://www.drinkaware.co.uk/advice/i-need-advice-for-someone-else/worried-about-someone-else-s-drinking

https://www.drinkaware.co.uk/news/worried-isolation-is-making-a-friend-or-loved-one-drink-more Finally remember if you have had a lot to drink the night before you may still be over the limit the next day. It takes on average one hour to burn off a unit of alcohol which is 1/2 pint of weak beer. One pint of strong beer or one large glass of wine could be 3 units of alcohol. Alcohol affects everyone differently on different days according to how much you have had to eat, how dehydrated you are and many other factors. Be aware and know your limits!

Reduce Alcohol

Be Are of your body and symptoms

It is important that if you are in doubt you get checked out.

What symptoms should you see your doctor for?

1. Sudden and unexplained Weight loss

2. Nodding off at the drop of a hat

3. Chest pain

4. Persistent cough

5. Yellowing skin

6. Headaches

7. A new or growing mole

.8. Changes to your eye sight / where the optician can't find an obvious reason.

9. Altered bowel habit

10. Back pain

11. Lumps or bumps that appear

Be aware of your stress levels

Firstly, are you stressed? If so why? Maybe it’s because you’re working too hard or not working at all. No matter what it is it’s good to be aware of our triggers so we know what causes our stress levels to go up.

Some simple tips for releasing stress include engaging in meditation and mindfulness, exercising, eating a balanced diet and getting enough sleep.

Another way to try and balance your work, social life and chill time is through weekly planners, follow this link to start yours now and remember to put in time for self-care! https://www.diys.com/printable-weekly-schedules/chevron-free-printable-weekly-schedule/

You probably heard that Patrick Swayze succumbed to pancreatic cancer in 2009. The disease often has very few symptoms which is why more people need to know the signs and dangers.

Pancreatic cancer is a silent disease so how do we know if we should be heading to our GP?

Here are some symptoms you should be looking out for especially if you’re over 60.

Tummy or back pain- you may experience general discomfort or tenderness that moves to your back. Some have no pain and for some the pain comes and goes. The pain may be worse when lying down or after you have eaten.

Weight loss- especially if you’re also feeling nauseous, have been experiencing diarrhoea or constipation, or you have been diagnosed with diabetes in the past year.

Indigestion- although indigestion is common and is more likely a sign of something else you should still seek advise from your GP, especially if it’s combined with any of the symptoms above.

Remember, if in doubt go to your GP!

We’ve gone over the signs and symptoms of pancreatic cancer but how do you reduce your risk of developing it in the first place?

Don’t smoke- quitting smoking is the most important avoidable risk factor. For help quitting smoking follow this link https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/how-do-i-stop-smoking
Watch your diet, body weight and physical activity- keeping healthy will also reduce your risk of developing pancreatic cancer. Check out this diet and exercise guide for cancer prevention https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention.html
Avoiding heavy alcohol use- do you know your recommended daily alcohol intake? If not check out the drink aware calculator in the link. tgtfhttps://www.drinkaware.co.uk/tools/unit-and-calorie-calculator?gclid=Cj0KCQjw18WKBhCUARIsAFiW7JxJVHb9IduPiSwdEUUohce6LkIMjaJot4tm2riF_fqjNygzzFgdKU8aAgsREALw_wcB

COPD Awareness

COPD is a group of lung conditions that make it difficult to breathe because your airways are narrowed.

Millions of people across the UK have COPD and don’t even know it. They’re struggling with their symptoms and a lower quality of life. Their condition is progressing quickly because they’re not receiving treatment.

Everyone gets breathless from time to time but if it’s persistent you may need to seek medical attention. Take this online test to see if you should be visiting your GP.

https://breathtest.blf.org.uk/?cmp_id=1486843417&adg_id=57808450459&kwd=breathing%20test&device=c&gclid=CjwKCAjw-sqKBhBjEiwAVaQ9axEPwQw5u1WBUz_DnOILqrRD9QR4uCdVwY0kgvNE4hjGGiCLRNn0nRoCRvkQAvD_BwE

So how do you reduce your risk of developing COPD?

Breathing in harmful toxins is the cause of COPD so firstly, stop smoking. Smoking is the number one cause of COPD in the UK.

If you work around dust or chemicals using your PPE properly is also important to preventing COPD.

COPD also tends to run in families so if a close relative was diagnosed with COPD you may want to take extra care with your lungs.

Diabetes Awareness

What puts someone at risk of developing type 2 diabetes?

Your age- there’s no cure for aging but people over 40 should be more aware of things that put them at risk of developing type 2 diabetes.

Genetics- you’re 2-6 times more likely to develop type 2 diabetes if you have a close relative who develops it.

Race- type 2 diabetes is 2-4 times more likely in people of South Asian descent and African-Caribbean or Black African descent.

Weight- you’re also at risk if you’re carrying a little extra weight, particularly if that weight is around your middle.

Lifestyle- if you spend a lot of time sitting and not a lot of time exercising this can also increase your risk.

So why is type 2 diabetes so dangerous for your health?

When your body can’t process the sugar in your food properly it can cause a range of health problems. It can make you very thirsty, it makes you need to pee more frequently, but it can also damage the nerves in our eyes and feet as well as our heart. This can result in poor eyesight, difficulty walking and heart disease.

Be Disability Aware

Disabilities that aren’t obvious are known as hidden disabilities and these include mental health issues, epilepsy, autism, diabetes, dementia and chronic fatigue but there are many more.

As not all disabilities are obvious it means we have to treat everyone with respect and remember even without a disability some people struggle to perform certain tasks, so we all need to take that extra step to make our environment inclusive.

To make your environments more inclusive for hidden disabilities you should:

Encourage people you know to have open conversations with you

Educate yourself on different hidden disabilities

Try and be flexible with others for example instead of getting angry that someone is late trying to understand why first is far healthier. Maybe they had trouble getting out the house or maybe they had problems on public transport.