The new search engine function will replace the existing search function which we have replaced upon receiving feedback from our customer base who believed that it has been an area of our website which could be improved. 

The searched terms that appear within the results will be highlighted in yellow to allow them to stand out and will enable our audience to see the specific terms within the results with ease. We hope the new search function will facilitate and enable a smoother and more efficient user experience for our customer base.

What Are Vital Signs?

Vital signs are the measurements of the body’s most basic functions. The key ones include body temperature, respiration rate, cholesterol levels, pulse rates, and blood pressure. These vital signs help to detect or monitor medical problems. This can be measured in a medical setting, at home, during a medical emergency and other ways. Measuring basic body functions are known as vital signs and often indicate a patient’s health.

What is Normal Body Temperature?

The normal body temperature of a person varies depending on gender, recent activity, food and fluid consumption, time of the day and in women, the stage of the menstrual cycle. The average normal body temperature is about 37 Degrees Celsius (98.6 Degrees Fahrenheit). However, it can vary depending on the type of person. The body temperature normally rises during the day from a low of 36.3 Degrees Celsius (97.4 Degrees Fahrenheit) to a high of 37.6 Degrees Celsius in the late afternoon. Normal everyday factors can cause a temperature increase such as being out in hot weather, exercising, wearing warm clothes or taking a hot bath. This can cause your body temperature to increase to around 38 Degrees Celsius (100.4 Degrees Fahrenheit).

How do you measure your Body Temperature?

• By ear: A special thermometer can quickly measure the temperature of the ear drum, which reflects the body’s core temperature (the temperature of the internal organs)

• By Skin: a special thermometer can quickly measure the temperature of the skin on the forehead.

• Orally: temperature can be taken via mouth by using either a classic glass thermometer, or modern digital thermometers which use an electric probe to measure body temperature.

• Rectally: Temperatures taken rectally (using a glass or digital thermometer) tend to be 0.5 to 0.7 Degrees Fahrenheit higher than when taken in the mouth.

• Axillary: Temperatures can be taken under the arm using a glass or digital thermometer. These tend to be 0.3 to 0.4 degrees Fahrenheit lower than those temperatures taken by the mouth.

Body temperatures become abnormal due to fever (high temperature) or hypothermia (low temperature). This is indicated when a person’s body temperature rises about one degree or over the normal body temperature (fever) and hypothermia is indicated when a person’s body temperature drops below their normal body temperature below 35 Degrees Celsius.

What is Respiration Rate?

Respiration rate is the number of breaths a person takes per minute. This is usually measured when a person is at rest and simply involves counting the number of breaths for one minute by counting how many times the chest rises. This could vary with fever, illnesses and any other medical conditions like asthma, anxiety, pneumonia etc. When monitoring respiration it is important to check whether a person has any difficulties with breathing. Normal respiration rates range from 12 to 20 beats per minute.

How do you measure Respiration Rate?

• Count the breaths as breathing is measured in beats per minute (bpm). To get an accurate measurement the person must be at rest. This means that he/she is not breathing faster than usual due to exercising. It should be at least 10 minutes before you count the person’s breaths. Have the person sit up straight, if measuring a baby lay them flat on their back on a firm surface. Use a stop watch to time one minute. Count the number of times the person’s chest rises and falls during that minute. If the person is aware tell them to breathe normally and to improve accuracy take the measurement three times and average these results.

• Determine whether the breathing rate is within normal range as it varies because children breathe faster than adults. The rates vary in different ages

• 30-60 bpm for a new born baby 0-6 months old

• 24-30bpm for a new born baby 6-12 months old

• 20-30bpm for a child 1-5 years old

• 12-20bpm for a child 6-12 years old

• 12-18bpm for someone who is aged 12 or over

• Look for signs of respiratory distress if someone’s breathing rate is higher or lower than the expected range, he/she has not been exercising indicating something could be wrong.

Other signs of respiratory distress include

• flaring the nostrils during each breath

• the skin has a dusky colour

• the ribs and center of the chest are pulled in

• the person makes a wheezing, grunting or crying sound when breathing

• the persons lips and/or eyelids are blue

• the person is breathing with their entire shoulders/chest area. Considered laboured breathing.

• Check breaths per minute as needed if you are an individual who needs their breathing rate to be taken frequently, then try re-taking it every 15 minutes for non-emergency cases.

Medical emergency:

• Categorise the rhythm, ease and strength of respiration. Normal respiration consists of deep, even breaths during which the rib cage fully contracts and relaxes. Abnormal respiration may appear shallow and rapid, laboured, shallow and deep or noisy may indicate illness or injury.

• Record the current time, respiratory rate and respiratory characteristics, if possible.

What are Cholesterol Levels?

Everyone at the age of 20 or over should have his or her cholesterol measured at least once every five years. A blood test called lipoprotein panel can help to show you whether you are at risk of coronary heart disease by looking at substances in your blood which carry cholesterol. This blood test is done after 9-12 hours of no eating and gives results about the following

• Total cholesterol- a measure of the total amount of cholesterol in your blood, including low density lipoprotein (LDL bad cholesterol) and high density lipoprotein (HDL good cholesterol).

• Low density lipoprotein (LDL bad cholesterol) - The main source of cholesterol build up and blockage in the arteries. • High density lipoprotein (HDL good cholesterol)- HDL helps to remove cholesterol from your arteries.

• Triglycerides- Another form of fat in your blood that can raise your risk for heart disease.

There are a variety of different factors which can affect your cholesterol levels such as

• Diet- Saturated fat and cholesterol in the food you eat make your blood cholesterol rise. Saturated fat is the main problem and cholesterol in foods also matters. Reducing the amount of saturated fat and cholesterol in your diet helps to lower your blood cholesterol level.

• Weight- Being overweight is a risk factor for heart disease. It also increases your cholesterol and losing weight can help to decrease your low density lipoprotein (LDL bad cholesterol) and total cholesterol levels, as well as increase your high density lipoprotein (HDL good cholesterol) levels and reduce your triglyceride levels.

• Physical Activity- Not being physically active is a risk factor for heart disease. Regular physical activity can help reduce your low density lipoprotein (LDL bad cholesterol) and increase your high density lipoprotein (HDL good cholesterol). This also helps you to lose weight and you should aim to be physically active for at least 30 minutes each day.

• Age/Gender- As women and men get older their cholesterol levels increase. Before the age of menopause, women have lower total cholesterol levels than men of the same age. After the age of menopause, women’s low density lipoprotein (LDL bad cholesterol) levels tend to increase.

• Genes- Your genes partly determine how much cholesterol your body creates.

What is Pulse Rate?

The pulse rate is the measurement of the heart rate, the number of heart beats per minute. As the heart pushes blood through the arteries, the arteries expand and contract with the flow of blood. Taking a pulse can also measure your heart rhythm, strength of the pulse as well as most importantly your heart rate. The normal pulse for healthy adults ranges from 60-100 beats per minute depending on the type of person and it may increase with exercise, illness, emotions and injuries. As the heart forces blood through to your arteries, you feel the beats by firmly pressing on the arteries, which are located close to the surface of the skin at certain points of the body. The pulse can be found either at the wrist, side of the elbow or on the neck. For most people the easiest way is to take the pulse by using your wrist.

How do you measure your Pulse Rate?

• Using the first and second finger tips, press firmly but gently on the arteries until you feel a pulse.

• Begin counting the pulse when the clock’s second hand is on the 12

• Count your pulse for 60 seconds (or 15 seconds and then multiply by four to calculate beats per minute).

• When counting, do not watch the clock continuously, the primary focus is on the beats of the pulse.

• If unsure about results, ask another person to count for you.

• If you are having difficulties finding your pulse after being advised by your doctor then contact your doctor or nurse for additional instructions.

To find out about blood pressure check out our blog section on high blood pressure https://www.nationwidepharmacies.co.uk/nwp-news/high-blood-pressure/

The nervous system is a complex network of autonomic, motor and sensory nerves, which are involved in everything your body does. From regulating your breathing to controlling your movements, from digestion to regulating temperature. To reduce the risk of suffering from a weak nervous system, it’s essential to take charge of your health. With simple lifestyle changes, dietary changes and some home remedies, you can strengthen your nervous system and lead a healthy life. 

• Deep Breathing
• Sunlight
• Yoga
• Magnesium
• Omega-3
• Exercise
• Green Tea
• Epsom Salt
• Further Tips for a stronger nervous system

Deep Breathing

Deep breathing is a simple yet effective technique to deal with a weak nervous system. It can help you relax and reduce stress. Furthermore, deep breathing improves your body’s healing abilities and counteracts the effects of stress and anxiety. 

• Lie down or sit in a comfortable position, putting your hands on your abdomen.

• Take a deep breath through your nose, expanding your abdomen and then filling your lungs with air.

• Hold your breath for 3 seconds, then breathe out slowly through your mouth and completely empty your lungs.

• Continue to inhale and exhale deeply for 5 to 10 minutes.

• Enjoy a short session of deep breathing 2 or 3 times a day.

Sunlight 

Sunlight helps regulate the nervous system by helping the body produce vitamin D. 

• Expose your body to early morning sunlight without using any sunscreen for 10 to 15 minutes daily to boost your vitamin D levels.

• You can also get vitamin D from certain foods. Salmon, tuna, milk, eggs and fortified breakfast cereals are rich in vitamin D.

• You can opt to take a supplement, after consulting your doctor.

Yoga 

You can make yoga a part of your daily routine to strengthen your nervous system. The combination of different elements of yoga, proper breathing practice helps strengthen the peripheral nervous system.  Furthermore, yoga is good for elevating mood, reducing cortisol level, boosting the immune system and increasing overall physical and mental well-being.  As it is essential to do yoga poses in a proper manner, learn the poses from an expert and then practice them daily. 

Magnesium 

Magnesium is an important mineral for a healthy nervous system. The deficiency of this mineral has an inhibitory effect on several neurotransmitters that support signal transmission between nerve cells. Furthermore, it aids the body’s production of serotonin, which relaxes the nervous system and elevates mood. It even promotes muscle relaxation.

• Eat foods rich in magnesium, such as dark chocolate, spinach, lettuce, bananas, apricots, almonds, walnuts, lentils, brown rice and pumpkin seeds.

• You can also opt for a magnesium supplement. Consult your doctor for the correct dosage.

Omega-3 

To reduce the risk of a weak nervous system, start eating foods rich in omega-3. Omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are important for the development and functioning of the central nervous system. These fatty acids are necessary for proper neuron functioning and improve nerve transmissions. 

• Include foods rich in omega-3 in your diet, such as flaxseeds, chia seeds, walnuts, sardines, salmon, Brussels sprouts, cauliflower, spinach and canola oil.

• You can opt to take omega-3 supplements, after consulting your doctor.

Exercise 

Regular exercise is also important for strengthening the nervous system. Research has shown that regular exercise has profound effects on numerous biologic systems in the body, including the central nervous system, and can influence psychological well-being and cognitive function. Walking, running, jogging, swimming, and bicycling are some exercises that can be helpful in keeping the nervous system healthy. 

Green Tea

Green tea also has a positive impact on your nervous system. The amino acid known as L-theanine in green tea helps increase levels of dopamine and serotonin. This in turn improves mood and reduces stress. Furthermore, the caffeine in green tea helps increase alertness, focus, concentration and thinking ability. Also, the antioxidants in it benefit the cardiovascular autonomic nervous system and reduce the risk of cancer, cardiovascular disease, diabetes, obesity, Alzheimer’s and Parkinson’s disease. 

• Add 1 teaspoon of green tea leaves or a green tea bag to a cup of hot water.

• Cover and steep for 5 minutes.

• Strain, sweeten with raw honey and drink it.

• Drink only 2 to 3 cups of green tea daily.

Epsom Salt 

An Epsom salt bath is also good for your nervous system. It helps muscles and nerves function properly. The magnesium in it also helps increase the mood-elevating serotonin in the brain, which reduces stress and promotes relaxation. 

 

• Add 1 cup of Epsom salt to warm bathwater and stir thoroughly.

• Soak in this water for 20 minutes.

• Enjoy an Epsom salt bath once or twice a week.

Further Tips for a stronger nervous system

• Do not smoke or use other tobacco products.

• Get plenty of rest and sleep after a long, hectic day.

• Get blood sugar and high blood pressure under control.

• Drink plenty of water and other fluids, as dehydration is not good for the nervous system.

• Limit your intake of caffeinated as well as alcoholic drinks.

• Strive to learn new skills to increase your attention span and keep you focused.

• End a bath with a few seconds of a cold shower to stimulate your nervous system. However, avoid the head region.

• Do not use non-prescribed medicines.

• Protect yourself from head injuries and accidents.

Scleroderma Awareness Month

June is Scleroderma Awareness Month, with joining organisations from around the world to increase awareness of this rare autoimmune condition scleroderma. The purpose of this campaign is to help raise awareness and provide support for people who are living with scleroderma as well as knowing the signs of scleroderma and prevention investing in a cure. This campaign will be hosted by SRUK a leading charity for Scleroderma & Raynaud's in the UK. 

How can you get involved with scleroderma awareness month? 

Make A Donation

Follow them on Twitter and Facebook  to keep up to date 

Use the hashtag #KnowScleroderma and spread the word on social media

Get Involved With Events

Become A Member

Fundraising

Volunteering

Sign Up For Newsletters 

Share your story

World Scleroderma Day

Visit Shop

Scleroderma & Raynaud's UK 

SRUK are the only UK charity dedicated to improving the lives of people with Scleroderma and Raynaud's. Their aim is to improve awareness and understanding of these conditions, to support those affected, and ultimately, to find a cure. By creating connections between people with the conditions and professionals, SRUK have built a motivated community that shares knowledge and support, works in partnership on research projects, and speaks up about scleroderma and Raynaud's.  You can read more about the charity available at https://www.sruk.co.uk/about-us/

What is scleroderma? 

Scleroderma is a rare, chronic disease of the immune system, blood vessels and connective tissue. According to SRUK around 2.5 million people worldwide have scleroderma, and in the UK there are around 12,000 people diagnosed each year.  It is an autoimmune condition, meaning the immune system becomes overactive and attacks healthy tissue in the body.  Scleroderma is an uncommon condition that results in hard, thickened areas of skin and sometimes problems with internal organs and blood vessels. Scleroderma is caused by the immune system attacking the connective tissue under the skin and around internal organs and blood vessels. This causes scarring and thickening of the tissue in these areas.

What are the symptoms of scleroderma? 

• Hardened or thickened skin that looks shiny and smooth. It’s most common on the hands and face.
• Cold fingers or toes that turn red, white, or blue. This is called Raynaud's phenomenon.
• Ulcers or sores on fingertips
• Small red spots on the face and chest. These are opened blood vessels called telangiectasias.
• Puffy or swollen or painful fingers and/or toes
• Painful or swollen joints
• Muscle weakness
• Dry eyes or mouth 
• Swelling mostly of the hands and fingers.  
• Shortness of breath
• Heartburn
• Diarrhoea
• Weight Loss

How is scleroderma diagnosed? 

Your doctor will check you and ask about your health history. They will likely take an X-ray, do some blood tests, or take a small sample of skin (called a biopsy). They may check out your heart, lungs, and oesophagus. To find out more about how scleroderma is diagnosed visit https://www.sruk.co.uk/scleroderma/scleroderma-getting-diagnosed/

What treatments are available for scleroderma? 

The aim of treatment is to relieve symptoms, prevent the condition getting worse, detect and treat any complications (such as pulmonary hypertension) and help you maintain the use of affected parts of the body.  Common treatments include:

• medication to improve circulation
• medicines that reduce the activity of the immune system and slow the progression of the condition
• steroid medication to relieve joint and muscle problems
• moisturising affected areas of skin to help keep it supple and relieve itchiness
• various medicines to control other symptoms (such as pain, heartburn and high blood pressure)

How to find support for scleroderma? 

Online Community SRUK 

Find Support Near You SRUK 

Support Group Leaders SRUK 

UK Welfare Benefits 

Contact SRUK on their Helpline 0800 311 2756

Read Personal Stories of people's experiences

• 1. Summer Fruits
• 2. Watermelon
• 3. Mango
• 4. Cucumbers
• 5. Coconut Water
• 6. Tomatoes
• 7. Corn
• 8. Greek Yoghurt

1. Summer Fruits 

Berries: Cherries, strawberries, blueberries, oh my! Summer berries come in a variety of colors and offer many healthful benefits. Cherries are rich in potassium, strawberries are full of vitamin C, and blueberries contain flavonoids, a type of antioxidant that supports total health. You can also drink summer fruit juice (mixed juice or squash). You can also have berries in smoothies, summer smoothies which are very common during the summer season to keep yourself healthy hydrated. 

Peaches: A sweet and juicy summer staple, peaches are rich in vitamin A, which supports eye, immune, and skin health. 

Lemons and Limes: Lemonade and limeade are a seasonal favorite. Not just a way too cool off in the heat, lemons and limes also provide nutritional benefits. Both are a good source of vitamin C, an essential vitamin that supports bone and immune health.

Kiwi: Their green flesh is sweet and tangy. It's also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fibre. 

2. Watermelon 

Watermelon is a staple food for summer picnics. With about 92 percent of its weight coming from water, watermelon contributes to fluid intake to help keep the body well hydrated. By staying hydrated, you can keep your memory sharp and your mood stable. Also, watermelon provides plenty of antioxidants including vitamins A and C and lycopene, which help reduce risk of complications from diabetes, cardiovascular disease, cancer, high blood pressure, macular degeneration and arthritis.To keep your body cool and well hydrated during the hot summer months, munch on fresh watermelon daily. The refreshing and sweet taste of watermelon is delicous and suitable for all. 

3. Mango

Readily available throughout the summer season, mango’s soothing and cooling effect will keep you energized during the hot summer days. Plus, mango is rich in vitamins A, C and E that are essential to maintain good health. You can eat both ripe and unripe mango to beat summer heat. Eat ripe mango as a fruit snack or add the pulp to milk or yoghurt and blend it for a tasty smoothie. 

4. Cucumbers 

Cucumbers are another ideal cooling summer food. They have high water content and help keep your body cool and refreshed. The enzyme called erepsin found in cucumbers helps keep the intestinal tract healthy. This improves digestion and is especially helpful in summer, when people complain a lot about poor digestion. Plus, cucumbers contain vitamin C that helps protect the skin from ultraviolet (UV) sun rays and prevents wrinkles, sun damage and more. Enjoy a plate of cucumber salad as a cool and crunchy snack. You can even have cucumber juice or smoothie during the summer days.

5. Coconut Water

Coconut water, the purest liquid after water, is one of the important healthy foods to have during hot summer days when people lose a considerable amount of water due to perspiration. This natural, refreshing beverage is packed with simple sugar, electrolytes and minerals that help replenish hydration levels within the body. A glass of coconut water can easily restore the electrolyte composition in body fluids.  Plus, it can aid in losing weight as it is low in fat, cholesterol and chlorides. It reduces food cravings and keeps a person feeling full. Stay hydrated with coconut water this summer. Drink coconut water on an empty stomach in the morning to protect your lungs, eyes, kidneys and blood circulation from the effects of heat.

6. Tomatoes

Available in a wide variety of shapes and sizes, tomatoes are a nutritious and delicious addition to any summer meal. One medium tomato is approximately 95 percent water and helps keep the body hydrated. Tomatoes are also high in lycopene, a phytochemical that has potent antioxidant properties that protect your skin from harmful UV rays. Other vital nutrients in tomatoes include potassium, folate, dietary fibre, manganese, magnesium, niacin, and vitamins B6, C, A, K and E. Add fresh tomatoes to salads, sandwiches or soups to keep yourself healthy year-round. You can also drink tomato juice or blend it into a smoothie. 

7. Corn

A cup of freshly boiled corn is a healthy summer treat. Rich in two powerful antioxidants known as lutein and zeaxanthin, corn helps protect your skin against the sun’s harmful UV rays. These antioxidants also reduce the risk of developing age-related macular degeneration. Corn also contains thiamin and folate that provide energy to the body. Plus, corn has vitamin B that lowers stress and cholesterol levels. A bowl of corn soup, a plate of corn salad or simply boiled corn, you can include corn in your meal plan in different ways.

8. Greek Yoghurt 

Greek yoghurt is perfect in the summer for cooling the body and helping disperse body heat. Along with protein and calcium, Greek yoghurt contains probiotics, the beneficial bacteria that keep your digestive system running smoothly as well as boost immunity and prevent yeast infections. Greek yoghurt can even help you slim down due to the unique protein and carbohydrate combination it offers. You can eat a cup of Greek yoghurt for a refreshing summer treat. You can also top it with fresh strawberries or raspberries for a tasty dessert. 

• Arteries introduction
• What are clogged arteries?
• What causes clogged arteries?
• What are the risk factors of clogged arteries?
• What are the dangers of clogged arteries?

 

• What are the symptoms of clogged arteries?
• What are the symptoms of clogged arteries in carotid artery disease?
• What are the symptoms of clogged arteries in peripheral artery disease?
• How is clogged arteries diagnosed?
• Clogged Arteries Prevention Tips

Arteries introduction

Arteries are blood vessels that carry blood rich in oxygen throughout your body. They go to your brain as well as to the tips of your toes. Healthy arteries have smooth inner walls and blood flows through them easily. Some people, however, develop clogged arteries.

What are clogged arteries?

Clogged arteries result from a buildup of a substance called plaque on the inner walls of the arteries. Arterial plaque can reduce blood flow or, in some instances, block it altogether. Clogged arteries greatly increase the likelihood of heart attack, stroke, and even death. Because of these dangers, it is important to be aware, no matter how old you are, of the causes of artery plaque and treatment strategies to prevent serious consequences. 

What causes clogged arteries? 

Plaque that accumulates on the inner walls of your arteries is made from various substances that circulate in your blood. These include calcium, fat, cholesterol, cellular waste, and fibrin, a material involved in blood clotting. In response to plaque buildup, cells in your artery walls multiply and secrete additional substances that can worsen the state of clogged arteries. As plaque deposits grow, a condition called atherosclerosis results. This condition causes the arteries to narrow and harden.

What are the risk factors of clogged arteries? 

• High Cholesterol: If you have high ''bad'' cholesterol and low ''good'' cholesterol then your risk increases. High levels of ''bad'' cholesterol, or low-density lipoprotein (LDL), are major contributors to arterial plaque formation. But that doesn’t tell the whole story. Everyone also has ''good'' cholesterol, or high-density lipoprotein (HDL), circulating in the blood. HDL is believed to remove some of the bad cholesterol from plaque in clogged arteries and transport it back to the liver, where it is eliminated.

• High Blood Pressure: Having high blood pressure increases the rate at which arterial plaque builds up. It also hastens the hardening of clogged arteries.

• Cigarette smoke: Cigarette smoke seems to increase the rate of atherosclerosis in the arteries of the heart, legs, and the aorta -- the largest artery in the body.

• Diabetes: or elevated circulating blood sugar, is also a major culprit. Even people who have elevated sugars not yet at the level of diabetes, such as seen in metabolic syndrome, also have increased risk of plaque formation. 

• Other risk factors include family history, stress, sedentary lifestyle and obesity. Knowing your family history is critical.

What are the dangers of clogged arteries? 

It depends on where arterial plaque accumulates. Clogged arteries in different parts of the body can lead to multiple medical conditions, including:

• Coronary artery disease: When plaque accumulates in the arteries carrying blood to the heart, it results in coronary artery disease, or heart disease. Coronary artery disease can cause chest pain or shortness of breath. This condition can lead to heart attacks. 

• Carotid artery disease: The carotid arteries run up either side of your neck. They supply oxygen to your brain. The accumulation of arterial plaque in the carotid arteries can lead to stroke.

• Peripheral artery disease: If plaque builds up in the blood vessels that carry blood to your legs, it can reduce the amount of oxygen delivered. The reduced blood flow can cause you to experience pain, numbness, or serious infection in your legs and feet.

What are the symptoms of clogged arteries? 

The first symptom, chest pain, is also called angina. It may result from reduced blood flow to the heart. That reduced blood flow is caused by plaque in the arteries leading to the heart. hen the artery is blocked by 70% or more, the buildup of arterial plaque may cause symptoms that include: 

• Chest pain

• Shortness of breath

• Heart palpitations

• Weakness or dizziness

• Nausea

• Sweating

What are the symptoms of clogged arteries in carotid artery disease? 

Clogged arteries in carotid artery disease may cause stroke precursors known as transient ischemic attacks, or TIAs. TIAs may produce the following symptoms:

• Sensation of weakness or numbness on one side of your body

• Inability to move an arm or a leg

• Loss of vision on one side only

• Slurring of words

What are the symptoms of clogged arteries in peripheral artery disease? 

• Leg pain

• Delayed healing of injuries to the feet

• Cold feet

• Gangrene

How is clogged arteries diagnosed? 

Your doctor will determine which tests to prescribe based on your symptoms and medical history. The tests may include:

• Cholesterol screening

• Chest X-ray

• CT scan

• Ultrasound

• Echocardiogram and/or cardiac stress test

• Electrocardiogram

• MRI or PET scanning

• Angiogram

Clogged Arteries Prevention Tips 

Lifestyle changes. A healthy lifestyle is essential for the management of arterial plaque and treatment of clogged arteries. This includes:

• Eating a diet low in saturated fats and cholesterol, with less sugars and simple carbohydrates, and rich in fruits and vegetables
• Maintaining a healthy body weight
• Not smoking
• Exercising regularly
• Managing stress levels
• Keeping blood pressure and cholesterol down
• Maintaining low blood sugars

 

 

 

 

• Garlic
• Ginger
• Turmeric
• Cayenne Pepper
• Basil
• Alfafa

 

 

• Fenugreek
• Almonds
• Omega-3

Garlic 

Garlic is one of the most effective home remedies for chest pain. Regular consumption of garlic can prevent and delay cardiovascular disease. It can lower high cholesterol and prevent plaque buildup on the arterial walls, which in turn improves the flow of oxygen-rich blood to your heart.

• Add ½ teaspoon of garlic juice to a cup of hot water and drink it.

• As a preventive measure, eat 1 to 2 raw garlic cloves with water every morning on an empty stomach.

Ginger 

Ginger is another proven home remedy for chest pain. Gingerol, a chemical compound in ginger, helps reduce cholesterol levels. Being an antioxidant, it also protects the blood vessels from damage from cholesterol.

• When suffering from chest pain, drink a cup of ginger tea. To make the tea, add 1 tablespoon of grated ginger to a cup of hot water. Cover and steep for 5 minutes, then strain it.

• For cardiovascular health, eat a small piece of raw ginger on an empty stomach daily.

Turmeric 

Turmeric is also recommended to treat chest pain. Its active ingredient called curcumin helps reduce cholesterol oxidation, plaque buildup and clot formation. Plus, its anti-inflammatory property helps relieve pain in the chest.

• Add ½ teaspoon of turmeric powder to a glass of milk and boil it. Add a little honey and drink it while it is still warm.

• To improve your heart health, include turmeric powder in your regular cooking or take turmeric supplements after consulting a doctor.

Cayenne Pepper 

Cayenne pepper can provide relief from chest pain. It contains a high concentration of capsaicin, which has anti-inflammatory properties. It also works as a blood regulator to help restore blood flow to the heart.

• Add ½ or 1 teaspoon of cayenne pepper powder to a glass of milk or any fruit juice. Drink it and soon the pain will be gone.

• You can also take cayenne as a supplement after consulting your doctor.

Basil 

Basil is also a good home remedy for chest pain. The magnesium in basil promotes blood flow by aiding the heart and blood vessels to relax. Plus, the antioxidant vitamin A in basil prevents the buildup of cholesterol in the blood vessel walls.

• During chest pain, chew 8 to 10 fresh basil leaves or drink a cup of basil tea to get relief.

• To prevent chest pain and improve the condition of your heart, take 1 teaspoon of fresh basil juice along with 1 teaspoon of honey daily on an empty stomach.

Alfafa 

Alfalfa is effective in reducing chest pain as it helps reduce cholesterol levels and plaque buildup and ensure smooth blood flow toward the heart. It has a good amount of chlorophyll that helps soften arteries and reduce the incidence of cardiac chest pain.

• Drink warm alfalfa tea when you have chest pain. To make the tea, add 1 teaspoon of dried alfalfa leaves to a cup of hot water. Steep for 5 minutes, then strain it.

• You can also take alfalfa supplements daily to reduce the occurrence of chest pain. Consult your doctor first.

Feungreek 

Fenugreek can promote cardiovascular health and prevent angina. Its antioxidant and cardio-protective properties reduce cholesterol and promote blood flow to the heart.

• Add 1 teaspoon of fenugreek seeds to 1½ cups of water and boil it for 5 minutes. Strain, add 2 teaspoons of honey and drink it. Soon the pain will be gone.

• To reduce cholesterol and prevent angina, eat soaked fenugreek seeds daily. Soak 1 teaspoon of fenugreek seeds in water overnight. The next morning, eat the soaked seeds along with the water on an empty stomach.

Almonds 

Almonds are rich in polyunsaturated fatty acids that can reduce blood cholesterol and promote heart health. Being rich in plant sterols, fibre and magnesium they help lower total cholesterol and help prevent furture angina attacks. 

• Mix equal amounts of almond oil and rose oil thoroughly. Rub it gently over the chest. Soon the pain will reduce.

• To reduce your risk of angina as well as other heart diseases, eat about a handful of roasted almonds daily.

 

Omega-3  

If you have a heart disease, high cholesterol or a family history of heart problems, then you need to increase your intake of foods rich in omega-3 fatty acids. These healthy fatty acids help lower triglycerides (fats in the blood) and prevent angina. Plus, due to their antioxidant and anti-inflammatory properties, omega-3 fats have a profound effect on heart health.If you have a heart disease, high cholesterol or a family history of heart problems, then you need to increase your intake of foods rich in omega-3 fatty acids. 

• Eat 2 to 3 servings of fatty fish like mackerel, tuna, trout, herring, salmon, bluefish and sardines each week.

• Vegetarian sources of omega-3 fatty acids are flaxseeds, chia seeds, walnuts, soy beans, tofu, winter squash and olive oil.

• You can also take omega-3 supplements after consulting your doctor. The general dosage is 500 mg per day.

Chest Pain

What is Chest Pain?

Chest pain appears in many forms, ranging from a sharp stab to a dull ache. Sometimes chest pain feels crushing or burning. In certain cases, the pain travels up the neck, into the jaw, and then radiates to the back or down one or both arms. Many different problems can cause chest pain. The most life-threatening causes involve the heart or lungs. Because chest pain can indicate a serious problem, it's important to seek immediate medical help.

Chest Pain Symptoms & Possible Causes

Heart-related chest pain

Although chest pain is often associated with heart disease, many people with heart disease say they experience a vague discomfort that isn't necessarily identified as pain. In general, chest discomfort related to a heart attack or another heart problem may be described by or associated with one or more of the following:

• Pressure, fullness, burning or tightness in your chest
• Crushing or searing pain that radiates to your back, neck, jaw, shoulders, and one or both arms
• Pain that lasts more than a few minutes, gets worse with activity, goes away and comes back, or varies in intensity
• Shortness of breath
• Cold sweats
• Dizziness or weakness
• Nausea or vomiting

Other types of chest pain

It can be difficult to distinguish heart-related chest pain from other types of chest pain. However, chest pain that is less likely due to a heart problem is more often associated with:

• A sour taste or a sensation of food re-entering your mouth
• Trouble swallowing
• Pain that gets better or worse when you change your body position
• Pain that intensifies when you breathe deeply or cough
• Tenderness when you push on your chest
• Pain that is persistently present for many hours

The classic symptoms of heartburn — a painful, burning sensation behind your breastbone — can be caused by problems with your heart or your stomach.

Heart-related causes

Examples of heart-related causes of chest pain include:

• Heart attack. A heart attack results from blocked blood flow, often from a blood clot, to your heart muscle.
• Angina. Angina is the term for chest pain caused by poor blood flow to the heart. This is often caused by the buildup of thick plaques on the inner walls of the arteries that carry blood to your heart. These plaques narrow the arteries and restrict the heart's blood supply, particularly during exertion.
• Aortic dissection. This life-threatening condition involves the main artery leading from your heart (aorta). If the inner layers of this blood vessel separate, blood is forced between the layers and can cause the aorta to rupture.
• Pericarditis. This is the inflammation of the sac surrounding your heart. It usually causes sharp pain that gets worse when you breathe in or when you lie down.

Digestive causes

Chest pain can be caused by disorders of the digestive system, including:

• Heartburn. This painful, burning sensation behind your breastbone occurs when stomach acid washes up from your stomach into the tube that connects your throat to your stomach (esophagus).
• Swallowing disorders. Disorders of the esophagus can make swallowing difficult and even painful.
• Gallbladder or pancreas problems. Gallstones or inflammation of your gallbladder or pancreas can cause abdominal pain that radiates to your chest.

Muscle and bone causes

Some types of chest pain are associated with injuries and other problems affecting the structures that make up the chest wall, including:

• Costochondritis. In this condition, the cartilage of your rib cage, particularly the cartilage that joins your ribs to your breastbone, becomes inflamed and painful.
• Sore muscles. Chronic pain syndromes, such as fibromyalgia, can produce persistent muscle-related chest pain.
• Injured ribs. A bruised or broken rib can cause chest pain.

Lung-related causes

Many lung disorders can cause chest pain, including:

• Pulmonary embolism. This occurs when a blood clot becomes lodged in a lung (pulmonary) artery, blocking blood flow to lung tissue.
• Pleurisy. If the membrane that covers your lungs becomes inflamed, it can cause chest pain that worsens when you inhale or cough.
• Collapsed lung. The chest pain associated with a collapsed lung typically begins suddenly and can last for hours, and is generally associated with shortness of breath. A collapsed lung occurs when air leaks into the space between the lung and the ribs.
• Pulmonary hypertension. This condition occurs when you have high blood pressure in the arteries carrying blood to the lungs, which can produce chest pain.

Other causes

Chest pain can also be caused by:

• Panic attack. If you have periods of intense fear accompanied by chest pain, a rapid heartbeat, rapid breathing, profuse sweating, shortness of breath, nausea, dizziness and a fear of dying, you may be experiencing a panic attack.
• Shingles. Caused by a reactivation of the chickenpox virus, shingles can produce pain and a band of blisters from your back around to your chest wall.

Chest Pain Prevention Tips 

• Avoid smoking

• Keep blood pressure,cholesterol and diabetes in check

• Counter Obesity to reduce your risk of heart problems

• Walking for a minimum of 30 min for at least 5 days a week 

• Eating a balanced low fat meal with plenty of fibres 

• Follow any stress- busting technique such as meditation or yoga regularly. 

• Regular Exercise 

When to seek medical advice for chest pain 

• What is a heat stroke?
• What are the symptoms of a heat stroke?
• When to seek medical help for heat stroke
• What are the causes of a heat stroke?
• What are the risk factors of a heat stroke?
• Heat Stroke Prevention Tips




What is a heat stroke? 

Heatstroke is a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures. This most serious form of heat injury, heatstroke, can occur if your body temperature rises to 104 F (40 C) or higher. The condition is most common in the summer months. Heatstroke requires emergency treatment. Untreated heatstroke can quickly damage your brain, heart, kidneys and muscles. The damage worsens the longer treatment is delayed, increasing your risk of serious complications or death. 






What are the symptoms of a heat stroke? 

• High body temperature. A core body temperature of 104 F (40 C) or higher, obtained with a rectal thermometer, is the main sign of heatstroke.
• Altered mental state or behavior. Confusion, agitation, slurred speech, irritability, delirium, seizures and coma can all result from heatstroke.
• Alteration in sweating. In heatstroke brought on by hot weather, your skin will feel hot and dry to the touch. However, in heatstroke brought on by strenuous exercise, your skin may feel dry or slightly moist.
• Nausea and vomiting. You may feel sick to your stomach or vomit.
• Flushed skin. Your skin may turn red as your body temperature increases.
• Rapid breathing. Your breathing may become rapid and shallow.
• Racing heart rate. Your pulse may significantly increase because heat stress places a tremendous burden on your heart to help cool your body.
• Headache. Your head may throb.
• Dizziness 
• Muscle weakness 
• Seizures/Fainting 




When to seek medical help for heat stroke 

If you think a person may be experiencing heatstroke, seek immediate medical help by calling 999 and waiting for an ambulance. Take immediate action to cool the overheated person while waiting for emergency treatment. 

• Get the person into shade or indoors.
• Remove excess clothing.
• Cool the person with whatever means available — put in a cool tub of water or a cool shower, spray with a garden hose, sponge with cool water, fan while misting with cool water, or place ice packs or cold, wet towels on the person's head, neck, armpits and groin.
• Apply ice packs to the patient's armpits, groin, neck, and back. Because these areas are rich with blood vessels close to the skin, cooling them may reduce body temperature.




What are the causes of a heat stroke? 

Heatstroke can occur as a result of:

Exposure to a hot environment. In a type of heatstroke, called nonexertional (classic) heatstroke, being in a hot environment leads to a rise in core body temperature. This type of heatstroke typically occurs after exposure to hot, humid weather, especially for prolonged periods. It occurs most often in older adults and in people with chronic illness.

Strenuous activity. Exertional heatstroke is caused by an increase in core body temperature brought on by intense physical activity in hot weather. Anyone exercising or working in hot weather can get exertional heatstroke, but it's most likely to occur if you're not used to high temperatures.

In either type of heatstroke, your condition can be brought on by:

• Wearing excess clothing that prevents sweat from evaporating easily and cooling your body
• Drinking alcohol, which can affect your body's ability to regulate your temperature
• Becoming dehydrated by not drinking enough water to replenish fluids lost through sweating



 




What are the risk factors of a heat stroke? 

• Age: Your ability to cope with extreme heat depends on the strength of your central nervous system. In the very young, the central nervous system is not fully developed, and in adults over 65, the central nervous system begins to deteriorate, which makes your body less able to cope with changes in body temperature. Both age groups usually have difficulty remaining hydrated, which also increases risk.
• Exertion in hot weather: Military training and participating in sports, such as football or long-distance running events, in hot weather are among the situations that can lead to heatstroke.
• Sudden exposure to hot weather: You may be more susceptible to heat-related illness if you're exposed to a sudden increase in temperature, such as during an early-summer heat wave or travel to a hotter climate. Limit activity for at least several days to allow yourself to acclimate to the change. However, you may still have an increased risk of heatstroke until you've experienced several weeks of higher temperatures.
• A lack of air conditioning: Fans may make you feel better, but during sustained hot weather, air conditioning is the most effective way to cool down and lower humidity.
• Certain health conditions: Certain chronic illnesses, such as heart or lung disease, might increase your risk of heatstroke. So can being obese, being sedentary and having a history of previous heatstroke.




Heat Stroke Prevention Tips 

• Wear loosefitting, lightweight clothing: Wearing excess clothing or clothing that fits tightly won't allow your body to cool properly.
• Protect against sunburn: Sunburn affects your body's ability to cool itself, so protect yourself outdoors with a wide-brimmed hat and sunglasses and use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you're swimming or sweating.
• Drink plenty of fluids. Staying hydrated will help your body sweat and maintain a normal body temperature.
• Never leave anyone in a parked car: This is a common cause of heat-related deaths in children. When parked in the sun, the temperature in your car can rise 20 degrees F (more than 6.7 C) in 10 minutes. It's not safe to leave a person in a parked car in warm or hot weather, even if the windows are cracked or the car is in shade. When your car is parked, keep it locked to prevent a child from getting inside.
• Take it easy during the hottest parts of the day: If you can't avoid strenuous activity in hot weather, drink fluids and rest frequently in a cool spot. Try to schedule exercise or physical labor for cooler parts of the day, such as early morning or evening.
• Get acclimated: Limit time spent working or exercising in heat until you're conditioned to it. People who are not used to hot weather are especially susceptible to heat-related illness. It can take several weeks for your body to adjust to hot weather.
• Be cautious if you're at increased risk: If you take medications or have a condition that increases your risk of heat-related problems, avoid the heat and act quickly if you notice symptoms of overheating. If you participate in a strenuous sporting event or activity in hot weather, make sure there are medical services available in case of a heat emergency.




 

 
 
 
]]> Fri, 25 May 2018 14:34:30 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/top-tips-for-promoting-a-healthy-workforce/ Top Tips For Promoting A Healthy Workforce 
• Wash your hands often:
• Keep your workspace clean:
• Drink more water:
• Keep hand sanitizer at your desk:
• Avoid others who are not feeling well or exhibit symptoms of illness:
• Eat well including light, healthy lunches:
• Take breaks and get out in the sun and fresh air:
• Eat snacks throughout the day vs. a heavy mid-day meal:
• Limit caffeine intake
• Manage stress properly:




Wash your hands often: Hand-washing is the number one way you can prevent yourself from getting sick. There is no such thing as washing your hands too much. Although it may seem obvious, many don’t take it as seriously as they should. Always wash your hands before you eat, after using the restroom, and after sneezing or coughing.




Keep your workspace clean: The average desk harbors hundreds of times more bacteria than a toilet seat — pretty gross, right? Keep your work area neat and organized. Tidy up at the end of each day for five minutes. Keep sanitizing wipes and spray at your desk and wipe down the surfaces often.




Drink more water: Staying well-hydrated is crucial to your productivity, energy levels and overall health. Water helps you stay alert and refreshed, and promotes clear thinking. Buy a large water bottle that you can keep at your desk and refill throughout the day.




Keep hand sanitizer at your desk: As stated previously, there are many times when it is best to wash your hands — however it’s understandable that during the workday you may not always be able to step away from your desk to do so. In those cases, such as after sneezing or coughing, immediately use hand sanitizer. Keep some handy at your desk, so it can be applied immediately and used in between hand washings when needed.




Avoid others who are not feeling well or exhibit symptoms of illness: Whenever possible, avoid close interactions with others who may be sick. Wash your hands after spending time at or near the work space of someone who is sick, sneezing or coughing. Also, it’s a good idea to make sure that management is aware if someone is coming to work sick, as it’s best for all if they stay home to rest and recover where there is no concern of infecting those nearby.




Eat well including light, healthy lunches: Plan out your meals for the week, including what you will eat for lunch. Then take time the night before to pack a healthy lunch for the next day. Make sure to include some lean protein, salad or fresh veggies, and fresh fruit for lasting energy with no afternoon slump.




Take breaks and get out in the sun and fresh air: Make sure to get your daily dose of vitamin D by getting outdoors every day. Even on your busiest days, it’s important to take a few minutes to step away and regroup. Invigorate yourself by going outside and taking a brisk walk around your office building. Or calm yourself from a hectic day by simply sitting and meditating quietly for a few minutes surrounded by nature.




Eat snacks throughout the day vs. a heavy mid-day meal:  For optimum health and energy, make sure to keep healthy snacks at your desk that you can munch on when hunger strikes. Forgo the vending machines in favor of fresh or dried fruits, nuts, yogurt and string cheese. Going several hours between meals can cause your blood sugar to drop and lead you to grab the nearest fast food or sugary treat available. Instead, opt to eat something every two to three hours to keep your blood sugar steady and energy levels up the entire day.




Limit caffeine intake: Yes, we love our coffee, but remember to drink it and other caffeinated beverages in moderation. Try to reduce your intake to one cup each morning to avoid a caffeine crash later on. You can also greatly reduce calories and sugar intake by drinking your coffee without cream or sugar — for some, this may be an acquired taste, but it is well worth it for your health.




Manage stress properly: Most workers live a fast-paced life that can feel hectic at times. In this new economy, many companies require employees to do more with less. To be effective and to work healthy, you must learn to properly manage your stress levels. Whether it’s the occasional spa day, time with family, or a good book, find what works for you and take time out for it. Make sure to take care of yourself first and foremost, and maintain a healthy balance.

]]> Fri, 25 May 2018 13:26:49 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/blood-clot-signs-and-symptoms/ Blood Clot Signs & Symptoms
• What is a blood clot?
• Blood Clot Continued
• How does a blood clot form?
• Who is at risk of developing a blood clot?
• What are the symptoms of a blood clot?
• Blood Clot Prevention Tips
• Arterial Blood Clot
• Venous Blood Clot
• Deep Vein Thrombrosis
• Pulmonary Embolism
• Venous Clot Signs
• When to seek medical advice for Deep Vein Thrombrosis:




What is a blood clot?

Blood flows through blood vessels (arteries and veins), and is constantly in motion as the heart pumps blood through arteries to the different areas (organs, glands, cells etc.) of the body. Blood is then returned back to the heart by the veins. Blood returns to the heart by the motion of the body. Muscles squeeze blood through the veins back toward the heart. Without motion, blood has a tendency to stagnate by gravity, and stagnant blood then has the tendency to clot.  

Blood clotting is an important mechanism to help the body repair injured blood vessels. Blood consists of

• red blood cells containing hemoglobin that carry oxygen to cells and remove carbon dioxide (the waste product of metabolism),
• white blood cells that fight infection,
• platelets that are part of the clotting process of the body, and
• blood plasma, which contains fluid, chemicals and proteins that are important for bodily functions.




Blood Clot Continued

Complex mechanisms exist in the bloodstream to form clots where they are needed. If the lining of the blood vessels becomes damaged, platelets are recruited to the injured area to form an initial plug. These activated platelets release chemicals that start the clotting cascade, using a series of clotting factors produced by the body. Ultimately, fibrin is formed, the protein that crosslinks with itself to form a mesh that makes up the final blood clot.

The medical term for a blood clot is a thrombus (plural=thrombi). When a thrombus is formed as part of a normal repair process of the body, there is little consequence. Unfortunately, there are times when a thrombus (blood clot) will form when it is not needed, and this can have potentially significant consequences.




How does a blood clot form?

Blood clots form when there is damage to the lining of a blood vessel, either an artery or a vein. The damage may be obvious, such as a cut or laceration, or may not be visible to the naked eye. Blood also will begin to clot if it stops moving, and becomes stagnant, or in diseases that cause the blood to clot abnormally.

Blood clots in a vein (venous thrombosis) occur when a person becomes immobilized and muscles are not contracting to push blood back to the heart. This stagnant blood begins to form small clots along the walls of the vein. This initial clot can gradually grow to partially or completely occlude or block the vein and prevent blood from returning to the heart.




Who is at risk of developing a blood clot? 

You're more likely to develop blood clots if: 

• you have high blood pressure 
• you have high cholesterol 
• you have diabetes
• severe accident/trauma/injury 
• are staying in or recently left hospital – especially if you can't move around much (like after an operation)
• if you are overweight or obese 
• if you smoke
• if you have had a blood clot before
• if you have a family history of blood clots or heart attack/stroke
• if you are sitting too long 
• if you have had major surgery done 
• broken bones, muscle injury/severe injury to vein 

 




What are the symptoms of a blood clot? 

Seek emergency care if you experience:

• Cough that produces bloody sputum
• A fast heartbeat
• Lightheadedness
• Difficult or painful breathing
• Chest pain or tightness
• Pain extending to your shoulder, arm, back or jaw
• Sudden weakness or numbness of your face, arm or leg
• Sudden difficulty speaking or understanding speech (aphasia)
• Sudden changes in your vision

Consult your doctor if you develop these signs or symptoms in an area on an arm or leg Swelling, Redness, Pain






Blood Clot Prevention Tips 

To reduce your risk of developing blood clots, try these tips:

Avoid sitting for long periods. If you travel by airplane, walk the aisle periodically. For long car trips, stop and walk around frequently.

Move. After you've had surgery or been on bed rest, the sooner you get up and move around, the better.

Drink plenty of fluids when traveling. Dehydration can contribute to the development of blood clots.

Change your lifestyle. Lose weight, lower high blood pressure, stop smoking and exercise regularly.






Arterial Blood Clot

These form in your arteries  the blood vessels that carry blood away from your heart. Arterial clots block blood and oxygen from reaching your vital organs. They can lead to tissue damage. Often, they occur in your legs and feet. Sometimes, they happen in your brain, where they can lead to stroke. Or, they may form in your heart, where they can cause a heart attack. The symptoms of arterial blood clots include the following:

• Cold arm or leg
• Fingers or hands that feel cool to the touch
• Muscle pain or spasm in the affected area
• Numbness or tingling in your arm or leg
• Weakness of the affected limb
• Loss of color in the affected limb




Venous Blood Clot

These form in your veins. They tend to develop slowly. That’s why you might not know you have one until it causes problems. There are three types of blood clots that form in the veins superficial venous thrombosis, deep vein thrombosis (DVT), and pulmonary embolism.  




Deep Vein Thrombrosis

This is also called a “venous thrombosis.” It’s a blood clot that forms in a major vein deep in your body. It usually happens in your lower leg, thigh, or pelvis. But it can also form in other parts of your body, like your arm, brain, intestines, liver, or kidneys. 




Pulmonary Embolism 

Pulmonary embolism . This type of blood clot is a medical emergency. It’s a DVT that breaks off and travels up your leg to your lungs, where it gets stuck. It can be fatal.

Superficial venous thrombosis. This is a blood clot that forms in a vein close to the surface of the skin. They don’t normally break loose and travel through the bloodstream. But they can be painful and may require treatment. 




Venous Clot Signs

If your vein is near your skin’s surface (superficial venous thrombosis), these may include:

• Painful, swollen, inflamed skin over the affected vein
• A vein that feels hard or painfully tender to the touch
• Red skin over the affected vein

 




When to seek medical advice for Deep Vein Thrombrosis: 

If you have a Deep Vein Thrombrosis, you may notice the following:

• The affected leg is swollen (sometimes both legs swell).
• You have a cramping pain or soreness in your leg, usually in the calf. It may be worse when you bend your foot back toward your knee.
• There's an aching, heavy feeling in the affected leg.
• The skin in the area of the clot is warm or red.

Deep Vein Thrombrosis is a medical emergency. See your doctor right away if you notice these symptoms.

If left untreated, deep vein thrombrosis can turn into a pulmonary embolism. 

Call 999 immediately if you have pain, swelling, or tenderness in your leg, and if you can’t breathe or you have chest pain.  







]]> Thu, 24 May 2018 14:41:39 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/hay-fever-home-remedies/ Hay Fever Home Remedies
• Honey
• Garlic
• Ginger
• Onions
• Steam
• Salt Water
• Turmeric

 

 

• Nettle
• Apple Cider Vinegar
• Chamomile




Honey

Honey can effectively treat hay fever due to the presence of bee pollen. It can also desensitize your body’s immune system to other pollens. Plus, it has antibacterial and anti-inflammatory properties that give relief from various symptoms of hay fever. For best results, use locally harvested honey for protection against pollens in your area.

• Consume one or more teaspoons of raw, unprocessed local honey three or four times a day to help relieve symptoms. In fact, eating raw local honey daily before hay fever season can even prevent the condition. 

• You can also mix one tablespoon of honey and three or four drops of fresh lemon juice in a glass of warm water and drink it immediately. Do this twice daily to help strengthen your immune system and fight off symptoms quickly.






Garlic 

Garlic is a natural antibiotic that can effectively ward off several symptoms of hay fever. Plus, garlic is a good source of quercetin, a natural antihistamine. Its antibacterial and antiseptic properties also will promote speedy recovery. 

• Chew two to three raw garlic cloves daily for one or two weeks to combat the various symptoms of hay fever.

• You can also try garlic soup. To make the soup, boil three or four cloves of chopped garlic in one cup of water for 10 minutes. Strain and add some honey. Drink it twice daily for at least one week.

• If you cannot bear garlic’s strong smell or taste, you can try garlic supplements after consulting a doctor.






Ginger

Ginger is another effective home remedy for hay fever. It can strengthen the immune system and also act as a natural antihistamine. Its powerful natural anti-inflammatory property helps reduce nasal swelling and other symptoms. 

• Chew small pieces of fresh ginger root sprinkled with salt several times a day to get relief from a runny nose, cough and even headache.

• You can also drink two to three cups of ginger tea daily for faster recovery. To make the tea, add one tablespoon of grated ginger to one cup of water and boil it for five minutes. Strain and add a little honey and lemon juice. Drink the tea warm.






Onions

Onion is a good source of quercetin, a natural antihistamine and anti-inflammatory that can effectively reduce symptoms like cough, runny nose and sore throat in hay fever sufferers. 

• Chew freshly cut onion slices and swallow them slowly. Do this throughout the day until you notice improvement. Also include onion slices as part of your diet such as in salads, in meals, cooking recipes with vegetables etc. 

• Alternatively, add three to four tablespoons of onion juice to a glass of hot water. Use this solution for gargling several times daily until you feel better.

• You can also mix together one-half teaspoon of onion juice and one teaspoon of pure honey. Have this solution at least twice daily for a few days to alleviate cough and sore throat.






Steam

Steam is also an effective home remedy to get relief from hay fever symptoms like runny nose, sore throat and sneezing. It will help clear out excess mucus that causes a runny nose and sneezing.

• Add a few drops of eucalyptus oil or menthol crystals to a bowl of hot water.

• Cover your head with a towel and hold your face over the bowl.

• Carefully inhale the steam for about 10 minutes, and then blow your nose.

• Follow this remedy three or four times daily until you recover completely.






Salt Water 

Salt water is a good remedy for alleviating hay fever symptoms. It will help thin the mucus and clear the nasal passages. It will also give you relief from a sore throat. 

• Mix one-half teaspoon of table salt in two cups of warm water. Tilt your head back and put a few drops of this solution into each nostril using a dropper. Inhale slowly and then blow your nose to remove excess mucus and solution. Repeat twice daily until your condition improves.

• Alternatively, you can mix one teaspoon of table salt in a glass of warm water and use it to gargle. Follow this remedy a few times daily until you feel relief.






Turmeric 

Turmeric contains curcumin, a phytochemical with powerful antioxidant and anti-inflammatory actions that can help relieve several hay fever symptoms. It also helps eradicate allergens from the body, thus aiding faster recovery.

• Mix one teaspoon of turmeric powder in a glass of warm milk. Drink it twice daily for one or two weeks. This will help loosen the mucus in the body and also boost your immune system.

• You can also prepare a mixture of six tablespoons each of turmeric powder and raw honey. Eat one teaspoon of this mixture twice daily during the allergy season.






Nettle 

The herb nettle is also considered highly effective for treating hay fever. Being a natural antihistamine, nettle can reduce inflammation of the upper respiratory tract and ease nasal congestion, coughing, sneezing and itching.

• Mix one tablespoon of dried nettle leaf in a cup of hot water. Steep for five minutes, strain and then add a little honey. Drink this tea two or three times daily until your hay fever symptoms go away.

• If nettle leaf is not available, you can take nettle capsules after consulting with your doctor.

• If nettle is taken regularly one month before the allergy season, it can even prevent hay fever.






Apple Cider Vinegar

Apple cider vinegar helps restore important nutrients in the body, which in turn regulates the body’s immune response system. Plus, it helps restore an alkaline pH in the body to relieve several hay fever symptoms.

• Mix one tablespoon of organic apple cider vinegar in a glass of water.

• Add one tablespoon of freshly squeezed lemon juice and one-half tablespoon of raw honey to it.

• Drink it three times daily until your condition improves.






Chamomile 

Chamomile is also believed to relieve hay fever symptoms. It works as a natural antioxidant and antihistamine.

• Mix two teaspoons of dried chamomile flowers in a cup of hot water and steep for five minutes. Strain and add some lemon juice and honey. Drink this tea three or four times a day for two to three days.

• Also, you can boil a handful of chamomile flowers in water. Cover and let the water simmer on low heat for five minutes. Remove from heat and inhale the fumes for 10 minutes. Follow this remedy once daily until you recover completely.












]]> Wed, 23 May 2018 13:58:50 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/over-50s-exercise-advice/ Over 50s- Exercise Advice

Much as we hate to admit it, once we hit our 50s, our bodies don’t work as well as they did during our teens, 20s, and 30s. The risk of injury is higher, and we have to be more careful with how we train. By the age of 50 and over, most people will have developed at least one (minor to chronic) health problem. As you age, your body isn’t able to run as smoothly, and health problems are the primary consequence of getting older. 

• Exercise Over 50 Benefits
• Other Benefits Of Over 50 Exercising
• Exercise Safety Tips Over 50s
• Push-Ups Over 50s
• Pull-Ups Over 50s
• Dumbbell Over 50s
• Squats Over 50s




Exercise Over 50 Benefits

Keep your joints flexible and mobile: Regular exercise prevents the connective tissue around your joints from tightening and limiting your flexibility. It can also keep your joints mobile and move properly well into your 50s and over

Protect your spine: Back problems are VERY common as you age, but regular exercise will help to keep the spinal erector muscles strong. The stronger the muscles, the better protected your spine will be!

Prevent weight gain: Your metabolism has slowed down since your 30s and will continue to do so as you age. That means you’re running a risk of weight gain, particularly fat gain! Exercise is one of the best ways to prevent that problem. Exercise burns calories and fat, stopping your body from storing it in the form of the excess belly, butt, and arm flab.

Reduce your risk of heart problems: High blood pressure, high cholesterol, and cardiac disorders are all common problems among those over 50 years. Exercise, however, strengthens your heart, lowers your blood pressure, eliminates cholesterol, and keeps your cardiovascular system working well.






Other Benefits Of Over 50 Exercising

Prevent muscle and bone loss: Muscle and bone loss are other common problems among the older generation, but exercise is one of the best ways to keep your muscles and bones from wasting away. In fact, you can GAIN muscle through a workout program!

Keep your muscles strong: If you don’t work those muscles (like you used to during your more active days), they’re going to weaken. Exercise helps you to maintain your strength well into your later years.

Maintain energy levels: The less energy you use every day, the less energy your body produces. The more energy you use the more is produced. To stay active and energized, you have to make sure your body understands that it has to produce plenty of energy every day.






Exercise Safety Tips Over 50s 

Work with a Trainer: A trainer can help you to make the best use of your time at the gym, and can develop a program that will enhance flexibility, mobility, strength, endurance, and cardiovascular capabilities. Plus, they can ensure you are doing the workouts safely and with the correct form.

Check with your doctor: Before you start training, run it by your doctor. They may have recommendations for or against certain types of exercise according to your current health condition.

Don’t overdo it: Don’t try to use more weight than you can handle. The last thing you want is an injury—your body takes a bit longer to heal than it used to. Work with the right weight, train at an intensity your body can handle, and push yourself ONLY to your limits and no more.

Give yourself more recovery time: Younger bodies can recover faster, but once you pass 40 and 45, your muscles, joints, connective tissue, and bones take longer to heal. Make sure you give yourself AT LEAST 48 hours between training the same muscle—72 is often better if you use high volume.

Don’t let anyone tell you “you can’t do it”: Age is a state of mind, nothing more. Your body is capable of amazing things. It may take you a bit longer to get in shape, but you can get there. Nothing can stop you if you are determined to get fit.






Push-Ups Over 50s

For a stronger upper body, you HAVE to engage those “pushing” muscles: chest, triceps, and shoulders. Nothing works the pushing muscles better than a push-up. The beauty of push-ups is that you can adjust your position according to your strength. You can do push-ups on your knees if you can’t handle your full body weight, or do one-armed push-ups if you’re strong enough. There are dozens of push-up variations that will work every part of your body. Be warned: push-ups can be hard on your elbows and wrists. You have to make sure to get that form just right! 






Pull-Ups Over 50s

Pull-Ups are a gorgeous exercise for your upper body “pulling” muscles: shoulders, biceps, forearms, and upper back. The fact that they use your body weight means you can do them anywhere—all you need is something to hang onto, and you’re ready to work. Pull-ups are tough, and not everyone can do them unassisted. At first, try doing pull-ups with your feet on a chair, using your legs to support your weight. As you grow stronger, move the chair farther away, until only your toes are resting on the chair. Eventually, you’ll be strong enough to lift your weight without the chair.

 






Dumbbell Over 50s 

Side and Lateral Dumbbell Raises hit your shoulder muscles (front, back, and side) very effectively! The good thing about these raises is that they require very little in the way of flexibility and mobility. They also place the strain on the MUSCLE rather than the joint (a common problem with Military and Shoulder Presses). You can use as much or as little weight as you want, making this an excellent movement for strength and endurance. 






Squats Over 50s

Squats work your quadriceps (front of your thighs), hamstrings (back of your thighs), and glutes (butt) very efficiently. The beauty of Squats is that you’re using both legs, so neither is straining more than the other. There are many types of Squats you can try according to your posture and form. In fact, the many Squat variations can help you to find the position that works best not just for your legs, but for your back and neck as well.



]]> Tue, 22 May 2018 11:57:06 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/detoxification-cleanse-diet/ Detoxification- Cleanse Diet
• Raw Juices
• Green Smoothies
• Green Tea
• Lemons
• Liquorice Root Tea
• Ginger

 

• Apples
• Beetroot




Raw Juices 

Raw fruit and vegetable juices, such as that of apples, carrots, grapefruits, spinach, blueberries, oranges, cucumbers, beets, and lettuce, are highly beneficial for nourishing your body as well as removing harmful toxins. They are a rich source of vitamins, minerals, dietary fibre and many other biologically active compounds. Many of these phytochemicals stimulate the immune system, hormone metabolism, reduce blood pressure and even regulate detoxification enzymes of the body. You can simply drink a glass of raw fruit or vegetable juice two or three times a day or replace one meal daily with fresh juices. You can create a juice blend by juicing five carrots, four celery stalks, one beet, one small apple, one small cucumber, and half a lemon. For better absorption of the nutrients, drink the juice slowly rather than quickly gulping it down.






Green Smoothies 

This is the most common way to detoxify your body. It helps rid the body of harmful toxins while providing a wealth of vitamins, minerals, and phytonutrients. Green smoothies include a number of green vegetables containing chlorophyll, which helps in detoxification and getting rid of heavy metals like those found in pesticides and industrial pollutants. 

• Put one cup of kale (coarsely chopped), one green apple (coarsely chopped), one ripe banana, and one-half cup of fresh parsley leaves and cilantro in a blender. If you do not have kale, then use collard greens. Or you can use any other green vegetables or fruits such as cucumber, kiwi, green grapes, spinach, broccoli etc. 

• Blend the ingredients with about two and one-quarter or two and one-half cups of water.

• Start by drinking one cup of this smoothie daily. Gradually increase the dosage to three to four cups a day for at least three weeks.



 




Green Tea

Green tea is a great addition to any detox program due to its high antioxidant value. Of all the potent antioxidant compounds in green tea, the most powerful are catechins called epigallocatechin-3-gallate (EGCG). Catechins help the body get rid of free radicals. Plus, they improve liver functioning, which is essential for detoxification. Drinking green tea keeps the body’s organs healthy, keeps the body hydrated and helps flush toxins from the body. Drink two to three cups of green tea as a hot beverage or iced tea daily for a week. 






Lemons 

Lemon juice works as a powerful detoxifier and alkalizer. It also stimulates the liver’s bile production and boosts mineral intake as well as absorption.  Lemons, especially the peels, contain an antioxidant called d-limonene, which has been found to activate enzymes in the liver that help remove toxic compounds. 

• Drink a cup of warm water mixed with the juice squeezed from one lemon. Do this daily, first thing in the morning, until you experience improved health.

• Mix one-half cup of lemon juice, one tablespoon of honey, and one teaspoon of cayenne pepper in a cup of hot water.

• Drink this daily for a few days or weeks.



 




Liquorice Root Tea

Liquorice root tea works as a good detox drink to cleanse the body of chemical contaminants. It will help cut sugar cravings as sugar tends to impede detox efforts. Plus, it has expectorant, anti-inflammatory, antioxidant, anti-allergic, immune-boosting, and soothing properties. 

• Drink 1 cup of liquorice root tea daily for a few days.

• Add one tablespoon of crushed liquorice root and one teaspoon of ground ginger to one and one-half cups of boiling water. Let it simmer for five to 10 minutes.

• Finally, strain the solution and stir in one teaspoon of lemon juice.

• Drink this once daily for a few days. 






Ginger

Ginger is also considered one of the best detoxifying herbs. The compounds called gingerols and shogaols in ginger promote detoxification by speeding the movement of food through the intestines. This in turn helps remove harmful waste and toxins from the colon, liver and other organs. One of the best ways to enjoy ginger’s detoxifying benefit is by sipping ginger tea. You can prepare the tea by steeping about two teaspoons of fresh grated ginger in a cup of hot water for five to 10 minutes. You can also add freshly grated ginger to salad dressing, or extract the juice of fresh ginger root along with other green vegetables. 






Apples 

Apples contain both soluble and insoluble fibre. The soluble fibre, pectin, in apples helps prevent plaque buildup in blood vessels. The insoluble fibre, cellulose, adds bulk to waste products and helps the digestive system move the waste quickly through the intestinal tract.

 






Beetroot 

Beetroot is truly one of the most powerful foods to help detoxify the body. It contains betaine and pectin, which help protect the liver and the digestive system. These chemicals can cleanse the body, thus reducing the amount of toxins you may be carrying around. It also helps stabilize the blood’s acid-alkaline balance (pH), which in turn supports healthy detoxification. This red vegetable is also a valuable source of iron, magnesium, zinc and calcium, which are all required for optimal detoxification and elimination. Plus, the high amount of fibre in beetroot improves digestion and helps the body eliminate waste. It is recommended to eat raw beetroot in salad form or drink freshly extracted beetroot juice for best detoxification results. Do this daily for a few days or weeks. 









 




]]> Mon, 21 May 2018 14:28:02 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/anaemia-signs-and-symptoms/ Anaemia Signs & Symptoms
• What is Anaemia?
• What are the common symptoms of anaemia?
• What causes anaemia?
• How is anaemia diagnosed?
• How do I know if I have anaemia?
• Anaemia Prevention Tips

 

 

• Iron deficiency anaemia
• Vitamin B12 deficiency anaemia
• Folate deficiency anaemia
• Sickle cell anaemia




What is Anaemia?

Anaemia means that you have fewer red blood cells than normal or you have less haemoglobin than normal in each red blood cell. In either case, a reduced amount of oxygen is carried around in the bloodstream. Anaemia is caused when you don’t have enough red blood cells or haemoglobin the part of your red blood cells that carries oxygen  to meet your body’s needs.  Anaemia is a condition that develops when your blood lacks enough healthy red blood cells. These cells are the main transporters of oxygen to organs. If red blood cells are also deficient in haemoglobin, then your body isn't getting enough oxygen.  




What are the common symptoms of anaemia? 

• Fatigue 

• Weakness

• Dizziness 

• Shortness of breath 

• A thumping or unusual beating of your heart- called palpitations

• Headaches 

• Looking Pale 

• Numbness or coldness in your hands or feet 

• Low body temperature 

• Chest Pain 



 




What causes anaemia? 

Lack of iron is the most common cause of anaemia in the UK. This is called iron-deficiency anaemia. 

There are many other causes of anaemia. These include the following:

• Lack of certain vitamins such as folic acid and vitamin B12.

• Red blood cell problems, such as thalassaemia, sickle cell anaemia and other causes of haemolytic anaemia. In these conditions the red cells are fragile and break easily in the bloodstream.

• Bone marrow problems and leukaemia are uncommon; however, they can cause anaemia.

• Other conditions such as rheumatoid arthritis and chronic kidney disease can also cause anaemia.

• Excessive Bleeding 

• Genetics 

• Blood Loss 

 




How is anaemia diagnosed? 

Your GP will ask about your symptoms and examine you. He or she may also ask about your medical history. If your GP suspects you have anaemia, they’ll ask you to have a blood test. Your blood will be sent to the laboratory for some of the following tests.

• A full blood count (FBC): This is to check the level of haemoglobin in your blood and how many of each of the different types of blood cell you have.

• A check on iron, vitamin B12, and folate levels.

• A blood film test: This involves looking at your blood under a microscope to check the size and shape of your red blood cells (RBCs). It will also assess the other cells that make up your blood.

• A simple blood test can measure the amount of haemoglobin in your blood and count the number of red blood cells per millilitre (ml). Although this test can confirm that you are anaemic, it does not identify the cause of your anaemia.

You may need to have further tests to help identify the cause of your anaemia. Some of these investigations may need to be done at the hospital. Depending on the type of anaemia you have, your GP may refer you to a specialist.






How do I know if I have anaemia? 

Be aware of your risk. Iron and vitamin deficiency anaemia are two of the most common forms of anaemia and are caused by either a shortage of iron or Vitamin B12 and folate in your body. Almost any person can get iron or vitamin deficiency anaemia, so being aware of your risk can help you prevent it.The following conditions may cause a shortage of iron, vitamin B12, or folate and lead to anaemia: 

• Vegans who don't eat animal products or people with a poor diet
• Excessive blood loss from heavy menstrual bleeding, surgery, or other trauma
• A gastric ulcer
• Cancer, especially intestinal cancer
• Polyps or other diseases, such as or Crohn’s or celiac disease, of the digestive tract
• Prolonged use of aspirins or NSAIDS
• Pregnancy
• Insufficient iron, vitamin B12, or folate consumption in your diet




Anaemia Prevention Tips 

Eat a diet rich in iron: Make sure that you get enough iron through nutritious, whole foods. Eating iron-rich foods can help prevent anemia. 

• Meats and shellfish are an excellent source of iron. Red meats, such as lean beef or beef liver and shellfish, such as clams, oysters and shrimp are excellent choices. 
• Beans and legumes, such as lentils and green peas are high in iron. 
• Leafy greens, such as spinach, kale, and collard greens contain high amounts of iron. 
• Consider eating iron-fortified cereals for breakfast or a snack as a way to get more iron in your diet. 
• All of the iron-rich animal products also contain Vitamin B12, which can also help prevent anemia. 

Increase your vitamin C and folate intake: The presence of vitamin C and folate can help the body absorb iron more efficiently. Incorporating more foods containing vitamin C and folate can help reduce your risk of developing anaemia. This includes foods such as peppers, kale, broccoli, citrus fruits, strawberries, pineapples, spinach contains vitamin C. Folate foods includes foods such as dark leafy greens, bananas, etc. 

Consume foods containing vitamin B12: Consume whole foods that contain Vitamin B12, which is found naturally in animal and soy products. Making sure you get enough Vitamin B12 may not only help you prevent anemia, but can also help your body absorb iron more efficiently. This includes foods such as 

• Fish: try salmon, trout, and tuna
• Shellfish: try clams and oysters
• Eggs
• Dairy products: try cheese and yogurt
• Fortified cereals
• Soy products: try soy milk, edamame, and tofu
 




Iron deficiency anaemia

This type of anaemia is the most common and happens if your body doesn’t have enough iron. Your body needs nutrients like iron to make something called haemoglobin. Haemoglobin is a key part of your RBCs and without it, they can’t work properly. You may become deficient in iron if:

• you lose a lot of blood
• you’re not getting enough iron in the foods that you’re eating
• your body is using more iron than usual - for example, if you’re pregnant




Vitamin B12 deficiency anaemia

You need vitamin B12 for many important processes inside your body. It helps to keep your nerves healthy and is used to make RBCs. If your body lacks vitamin B12, it can’t make as many RBCs as normal. The ones it does make are larger and get removed from your bloodstream quicker than usual.

Your body may lack vitamin B12 if:

• the foods you eat don’t contain enough vitamin B12 - a common problem for vegetarians and vegans
• your body can’t absorb the vitamin - an immune condition called pernicious anaemia can cause this




Folate deficiency anaemia

Your body uses folate to make cells (including your RBCs). If you don’t have enough folate, your body can’t make enough RBCs to meet its needs.

You may have folate deficiency anaemia if you’re not getting enough folate from the foods you eat. Brussels sprouts, asparagus and peas are all good sources of folate. Overcooking these vegetables may destroy the folate in them, so avoid this where you can. You may also be deficient in folate when you’re pregnant. This is because your body uses more folate than usual. If this happens, you’ll usually be given a folate supplement to correct this. Some medicines can also cause folate deficiency.




Sickle cell anaemia

Sickle cell anaemia is a condition that is inherited from your parents. If you have this condition, your body makes faulty haemoglobin which causes your RBCs to form an unusual crescent shape. If you have sickle cell anaemia, your RBCs may clot under certain conditions. These blood clots then interfere with the flow of blood around your body. This is called a sickle cell or vaso-occlusive crisis.

 







]]> Fri, 18 May 2018 13:18:17 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/panic-attacks-top-tips-and-advice/ Panic Attacks- Top Tips And Advice
• What is a panic attack?
• Panic Attacks Continued
• Anxiety Disorders vs Panic Attacks
• What are the signs of a panic attack?
• What are the common symptoms of a panic attack?
• What causes panic attacks?

 

• How can you deal with panic attacks?
• How to help someone having a panic attack
• How to gain control over panic attacks
• When to seek medical advice for panic attacks
• Encourage to seek medical help
• Panic Attack Prevention Tips
• Support For Panic Disorders




What is a panic attack? 

Panic attacks are a type of fear response. They're an exaggeration of your body's normal response to danger, stress or excitement. Panic disorder is an anxiety disorder where you regularly have sudden attacks of panic or fear. A panic attack is an intense wave of fear characterized by its unexpectedness and debilitating, immobilizing intensity. Panic attacks often strike out of the blue, without any warning, and sometimes with no clear trigger. You Can Read More About Panic Attacks 




Panic Attacks Continued

A panic attack may be a one-time occurrence, although many people experience repeat episodes. Recurrent panic attacks are often triggered by a specific situation, such as being very stressed, very nervous, having a phobia, embarrasment, crossing a bridge or speaking in public especially if that situation has caused a panic attack before. Usually, the panic-inducing situation is one in which you feel endangered and unable to escape, triggering the body’s fight-or-flight response. 






 

Anxiety Disorders vs Panic Attacks

The common thread between most anxiety disorders is the panic attack. However, when panic attacks are experienced out of the blue, without an apparent trigger, this is classified as panic disorder. People living with panic disorder often feel fine one minute and totally out of control and in the grips of a panic attack, the next. Panic attacks produce very real physical symptoms, from a rapid increase in heartbeat to a churning stomach sensation. These physical symptoms are naturally unpleasant and the accompanying psychological thoughts of terror can make a panic attack a very scary experience. For this reason, those experiencing panic attacks start to dread the next attack, and quickly enter into a cycle of living ‘in fear of fear’. 

 




What are the signs of a panic attack? 

• what feels like an irregular or racing heartbeat (palpitations)
• sweating 
• trembling
• shortness of breath (hyperventilation) 
• a choking sensation
• nausea 
• dizziness/ shaking 
• tingling fingers
• ringing in your ears




 What are the common symptoms of a panic attack? 

• Shortness of breath or hyperventilation
• Heart palpitations or racing heart
• Chest pain or discomfort
• Trembling or shaking
• Choking feeling
• Feeling unreal or detached from your surroundings
• Sweating
• Nausea or upset stomach
• Feeling dizzy, light-headed, or faint
• Numbness or tingling sensations
• Hot or cold flashes
• Fear of dying, losing control, or going crazy
 




What causes panic attacks? 

The causes of panic attacks are still not fully known. However, the physical symptoms of a panic attack are caused by your body going into "fight or flight" mode. As your body tries to take in more oxygen, your breathing quickens. Your body also releases hormones, such as adrenaline, causing your heart to beat faster and your muscles to tense up. It also can be caused by pyschological factors such as high levels of stress, high levels of anxiety, feeling scared for your life, when you are in a dangerous situation, when you are put in difficult situations, when you feel embarrassment, or sometimes a panic attack can just occur for no apparent reason. Other causes can include 

• Family history
• Stressful events, such as the death of a loved one
• Substance abuse
• Problems with the brain or nervous system




How can you deal with panic attacks? 

To ease a panic attack, or to prevent one from becoming worse, breathe as slowly and as deeply as you can. Really focus on your breathing. Learning and using relaxation techniques may help. Many people find that deep-breathing exercises are useful. This means taking a long, slow breath in, and very slowly breathing out. If you do this a few times, and concentrate fully on breathing, you may find it quite relaxing. Some people find that moving from chest breathing to tummy (abdominal) breathing can be helpful. Sitting quietly, try putting one hand on your chest and the other on your tummy. You should aim to breathe quietly by moving your tummy with your chest moving very little. This encourages the lower chest muscle (diaphragm) to work efficiently and may help you avoid over-breathing.






How to help someone having a panic attack 

Stay calm: Don’t let the situation overrun you. Your low-key behavior can be a model for your friend and let them know everything's OK.

Stick around: The best thing you can do to help with a panic attack is to stay and help your friend ride it out. Most panic attacks ease up in 20 to 30 minutes.

Do your best to be understanding, positive, and encouraging. Ask what the cause of your friend's panic is. That can let them take a step back and think about the situation more rationally. 

You could ask:

• How many times have you gone through this?
• What did you think was going to happen?
• What actually happened?

Questions like this will let friends or loved ones see for themselves their worst fears won't happen. It can also remind them of times they’ve come through panic attacks. Helping someone get through one of these will be a learning experience for them. Riding out a panic attack can make the next one less traumatic. It may even make it less likely to happen at all.




How to gain control over panic attacks

• Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body.
• Stop and think. When your thoughts start spinning out of control, simply tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again.
• Think positively. Push negative thoughts out of your mind, and remind yourself that you are in control. Think about times when you've been able to manage situations successfully and reduce anxiety.
• Stand up for yourself. If you need to leave a situation, do so or tell someone you need to leave. Don't be afraid to ask for help. Allowing yourself to become more upset will not help if what you really need is to take a walk and blow off some steam.
• Relax your muscles. Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.







When to seek medical advice for panic attacks 

A panic attack can make you feel like you’re about to collapse or even die, but it's usually harmless. However, in some cases, you may need medical advice to rule out an underlying physical cause.   

Get medical advice if:

• Your panic attack continues after doing 20 minutes of slow breathing.
• You still feel unwell after your breathing returns to normal.
• You still have a rapid or irregular heartbeat or chest pains after your panic attack. 
• You regularly have panic attacks, as this could be a sign that you have panic disorder.




Encourage to seek medical help 

• Help them find a licensed professional.
• Search reputable online spots that offer support.
• Recommend some self-help books.

If the panic attacks have a big impact on your friend's or family members work or home life, it’s especially important that they get help from a trained professional. Panic disorder is one of the most treatable mental health issues. 




Panic Attack Prevention Tips 

"You need to try to work out what particular stress you might be under that could make your symptoms worse,"

• Doing breathing exercises every day will help to prevent panic attacks and relieve them when they are happening.
• Regular exercise, especially aerobic exercise, will help you to manage stress levels, release tension, improve your mood and boost confidence.
• Eat regular meals to stabilise your blood sugar levels.
• Avoid caffeine, alcohol and smoking – these can make panic attacks worse.
• Panic support groups like No Panic have useful advice about how you can effectively manage your attacks. Knowing that other people are experiencing the same feelings can be reassuring.
• Cognitive behavioural therapy (CBT) can identify and change the negative thought patterns that are feeding your panic attacks. This teaches different ways of thinking, so the response to the fearful situation will change. 
• Exposure Therapy: This allows you to relieve or confort what makes you panic in a controlled environment and learn slowly how to deal with those feelings. 




Support For Panic Disorders 

https://www.nhs.uk/conditions/generalised-anxiety-disorder/

https://www.nhs.uk/conditions/stress-anxiety-depression/coping-with-panic-attacks/

https://www.rcpsych.ac.uk/expertadvice.aspx

https://www.rcpsych.ac.uk/healthadvice/problemsdisorders/anxiety,panic,phobias.aspx

Mind Charity Helpline: 020 8519 2122

MindInfoline: 0300 123 3393

Anxiety UK Helpline: 08444 775 774

Anxiety Alliance Helpline: 0845 296 7877 (10-10 daily)

No Panic Helpline: 0844 967 4848 

Mental Health Foundation 

Anxious Minds

 
















 




]]> Thu, 17 May 2018 10:53:31 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/dementia-action-week/ Dementia Action Week
• What is Dementia Action Week?
• Alzheimer's Society UK
• How can you get involved with Dementia Action Week?

 

• What is Dementia?
• What are the signs of Dementia? /span>
• What are the symptoms of Dementia?
• What are the Stages of Dementia?
• What are the Causes of Dementia?
• Dementia Diagnosis
• Dementia Support
• What are the different types of support available for Dementia?
• Support From Local Authorities
• Legal & Financial Support
• Organisations which support Dementia




What is Dementia Action Week?

Dementia Action Week will take place on 21st May 2018 until 28th May 2018 and the purpose of the campaign is to call on everyone to take action to improve the everyday lives of people affected by dementia. The goal of the campaign is to also help raise awareness and support of dementia so that people know the signs and how to deal with dementia. This is hosted by Alzheimer's Society a UK based charity dedicated to supporting people with dementia. 




Alzheimer's Society UK 

Alzheimer's society UK are a dedicated UK charity who's mission is to transform the landscape of dementia forever. They believe strongly in finding a cure and striving to create a society where those affected by dementia are supported and accepted, able to live in their community without fear of prejudice. You can read more about Alzheimers Society UK 




How can you get involved with Dementia Action Week?

Campaign with DAW 2018 

Make A Donation 

Subscribe to Newsletter

Share your story and spread the word on social media 

Follow Alzheimer's Society UK on Twitter and Facebook 

Find a Dementia Action Event Near you 

Order Free Materials Fill In A Form 

Challenge Dementia 

Host Your Own Event Create An A4 Poster

Make Your Community More Dementia Friendly 




What is Dementia? 

Dementia is a progressive disorder that affects how your brain works and in particular the ability to remember, think and reason. It is not a disease in itself – but a group of symptoms that may accompany a number of diseases that can affect the brain. Dementia is not a consequence of growing old but the risk of having dementia increases with age. Most people who are affected by dementia are over 65, but it can happen to anyone. Around  600,000-800,000 people have dementia in the UK. 




What are the signs of Dementia? 

Dementia is a syndrome (a group of related symptoms) associated with an ongoing decline of brain functioning. This may include problems with:

• memory loss
• thinking speed
• mental sharpness and quickness 
• language
• understanding
• judgement
• mood 
• movement
• difficulties carrying out daily activities




What are the symptoms of Dementia? 

• memory loss
• difficulty concentrating
• finding it hard to carry out familiar daily tasks, such as getting confused over the correct change when shopping
• struggling to follow a conversation or find the right word/ problems communicating 
• being confused about time and place
• mood and personality changes 
• misplacing things- forgeting the location of everyday items such as keys, wallets 
• loss of initiative 


What are the Stages of Dementia? 
Mild Cognitive Impairment: characterized by general forgetfulness. This affects many people as they age but it only progresses to dementia for some.
Mild Dementia: people with mild dementia will experience cognitive impairments that occasionally impact their daily life. Symptoms include memory loss, confusion, personality changes, getting lost, and difficulty in planning and carrying out tasks.
Moderate Dementia: daily life becomes more challenging, and the individual may need more help. Symptoms are similar to mild dementia but increased. Individuals may need help getting dressed and combing their hair. They may also show significant changes in personality; for instance, becoming suspicious or agitated for no reason. There are also likely to be sleep disturbances.
Severe Dementia: at this stage, symptoms have worsened considerably. There may be a loss of ability to communicate, and the individual might need full-time care. Simple tasks, such as sitting and holding one's head up become impossible. Bladder control may be lost.


What are the causes of dementia? 
• Alzheimer’s disease – This is the most common cause of dementia. In Alzheimer’s disease, an abnormal protein surrounds brain cells and another protein damages their internal structure. In time, chemical connections between brain cells are lost and cells begin to die. 

• Vascular dementia – If the oxygen supply to the brain is reduced because of narrowing or blockage of blood vessels, some brain cells become damaged or die. This is what happens in vascular dementia.

• Mixed dementia – This is when someone has more than one type of dementia, and a mixture of the symptoms of those types. It is common for someone to have both Alzheimer’s disease and vascular dementia together.

• Dementia with Lewy bodies – This type of dementia involves tiny abnormal structures (Lewy bodies) forming inside brain cells. They disrupt the chemistry of the brain and lead to the death of brain cells. 

• Frontotemporal dementia (including Pick’s disease) – In frontotemporal dementia, the front and side parts of the brain are damaged. Clumps of abnormal proteins form inside brain cells, causing them to die. 


Dementia Diagnosis 
If you're worried about your memory or think you may have dementia, it's a good idea to see your GP. If you're worried about someone else's memory problems, encourage them to make an appointment and perhaps suggest that you go along with them. Getting a diagnosis gives you and your family the best chance to prepare and plan for the future. Your GP will then ask you in detail about your symptoms and conduct further investigations. It is best to have somebody with you a close family member or a close friend so they can help explain to your GP in more detail. Read more about how Dementia will be diagnosed on NHS Choices 


Dementia Support 
Find Support Near Your Local Area
Phone National Dementia Helpline 03002221122
Read Dementia Publications and Factsheets 
Join Talking Point Online Community 
Find A Care Home 


What are the different types of support available for Dementia? 
• GPs, counsellors and other health professionals (eg dementia specialist nurse, occupational therapist) – these can offer support as well as advise on medical issues.
• Local support groups – these are available in many areas and are a good source of information. You will be able to talk to people in a similar situation and share ideas, tips and strategies about caring. Use our service finder to find local support groups near you, or see ‘Other resources’ for more people you can contact.
• Online discussion forums – these can also be helpful and may offer practical suggestions, or simply a place where you can let off steam after a difficult day. You can access them at any time. You could try Alzheimer’s Society’s Talking Point, or Carers UK also run a number of forums.
• Information – there is lots of information available on all aspects of caring. This can help if you are struggling with anything from financial issues and activities to depression or eating. 
• Adaptations to the home – you may be able to make improvements to your home that make life easier for the person you care for. This in turn could make things easier for you. These adaptations could improve a person’s mobility or help them to maintain their independence. 


Support From Local Authorities 
Local authorities can provide help for people with dementia and their carers. Both the person with dementia and their carer are entitled to an assessment of their needs (called a ‘needs assessment’ or ‘community care assessment’). The local authority will use this to decide what support you are eligible to receive.
Your local authority may be able to provide:
• information tailored to your needs
• day centres
• support groups
• support from professionals (such as a dementia specialist nurse)
• counselling
• adaptations to the home
• respite care (sometimes called replacement care).


Legal & Financial Support 
Your legal and financial situation may be affected if you are caring for a person with dementia. There are a number of areas to think about, such as those listed below.
• If you are planning to give up work, check whether flexible working, alongside help from the local authority, might allow you to stay in work. Carers have a right to request flexible working and employers have to give a good business reason for refusing the request.
• If you do have to give up work, you may be able to claim Carer’s credit (a National Insurance credit for carers) so that your pension won’t be affected. 
• Make sure you and the person you are caring for are receiving all the benefits you are entitled to. Age UK can advise on this, or you can visit an advice centre such as the Citizens Advice Bureau to get a full benefits check. 
• Think about ways to help manage your financial, health and welfare affairs in the future, and talk about it with the person you care for. This may be through a Lasting power of attorney. If the person with dementia receives benefits and is no longer able to manage this income, you can apply to be an appointee to manage this for them. 
• Check your own position in terms of home and finances if the person you are caring for goes into long-term care or dies. 


Organisations which support Dementia 
Dementia UK
Contended Dementia Trust 
Age UK 
The Research Institute For The Care Of Older People 
The Lewy Body Society 
BRACE Charity 
Dementia Care 
Dementia Friends 
Culture Dementia UK 
Dementia Oxfordshire 
Dementia Support 
Dementia Forward
UK Dementia Research Institute






 
 


 




 




 




]]> Wed, 16 May 2018 14:58:44 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/health-benefits-of-avocado/ Health Benefits Of Avocado
• What is Avocado?
• What are the health benefits of avocado?
• Promotes Brain Health
• Heart Healthy
• Prevents Cancer
• Regulates Blood Sugar
• Regulates Good Cholesterol
• Promotes Skin Health
• Helps with Digestion
• Promotes Eye Health
• Promotes Healthy Liver Function
• Promotes Bone Health




What is Avocado? 

The avocado is a tree, long thought to have originated in South Central Mexico, classified as a member of the flowering plant family Lauraceae. Avocado refers to the tree's fruit, which is botanically a large berry containing a single large seed. Avocado is a pear-shaped fruit with a rough leathery skin and smooth, oily edible flesh.  




What are the health benefits of avocado? 

Avocados contain many essential nutrients, such as vitamins A, B, C, E, and K, as well as copper, iron, phosphorus, magnesium, potassium, fibre, protein, monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), folate and several other beneficial elements. The avocado, also called the alligator pear, has a long list of potential health benefits. When consumed on a regular basis, avocados can protect you from various diseases and keep your body and mind healthy for years to come.




Promotes Brain Health

Health experts consider avocados one of the top brain-healthy foods due to its high content of omega-3 fatty acids and vitamin E. Omega-3 fatty acids keep your brain healthy by improving the blood supply to the pre-frontal cortex, the front part of the brain responsible for critical thinking, behavior, decision making, and planning.




Heart Healthy

Studies show that people who eat avocados, which are rich in nutrients that boost heart health, have a much lower incidence of heart disease than those who don’t. Avocados contain vitamin E that prevents cholesterol oxidization, folate that helps reduce dangerous homocysteine levels in the blood, potassium that helps regulate blood pressure, and phytosterols that reduce cholesterol absorption. The monounsaturated fat content also reduces the risk of heart disease, stroke, and improves overall blood lipid levels.




Prevents Cancer

Avocados can help prevent the occurrence of cancers in the mouth, skin, and prostate gland. The anti-cancer properties in avocados are related to its unusual mix of anti-inflammatory and antioxidant nutrients. In healthy cells, these properties improve inflammatory and oxidative stress levels. But in cancer cells, they increase oxidative stress and shift the cancer cells into a programmed cell death cycle (apoptosis) to reduce the number of cancer cells. Also, the oleic acid in avocado is effective in preventing breast cancer.




Regulates Blood Sugar

The monounsaturated fats in avocados can improve your cholesterol profile and prevent or reverse insulin resistance, which is a major contributing factor in type 2 diabetes. The high amount of soluble fibre in avocados also helps improve blood glucose control. Avocados also contain oleic acid that has a beneficial effect on insulin sensitivity. Plus, avocado is a low glycemic index food. Do not eat this fruit in excess, though. Also, do not eat overripe avocados.




Regulates Good Cholesterol 

Regular consumption of avocados help to improve the good aspect of your cholesterol, known as HDL, and lower the aspects that you want to keep down, such as LDL and triglycerides. 




Promotes Skin Health 

Avocados can improve your skin tone as the essential monounsaturated fats in the fruit help the epidermal layer of your skin retain moisture. Avocado oil works great as a natural skin moisturizer. It also can help treat several skin conditions including dry skin, psoriasis, dermatitis, eczema, wounds, age spots, scars and sun damage. Also, the omega fats present in avocados help reduce skin redness and irritation and promote the body’s natural process of repairing damaged cells. Regular use of avocado also will reduce signs of aging and improve the production of collagen, which maintains your skin’s elasticity and firmness.




Helps with Digestion 

Avocados have vitamin B-complex that helps release digestive enzymes used in the digestive process. Also, avocado improves the body’s ability to absorb nutrients which is an essential function of the digestion process. As avocados are considered an alkaline food, it balances the pH levels of the body and helps with conditions such as acid reflux and ulcers.




Promotes Eye Health 

Avocados also help in maintaining healthy eyesight. Avocados are rich with carotenoid lutein, an antioxidant that protects the eyes from oxidative stress damage leading to cataracts and macular degeneration, which are usually age-related. Also, the vitamin E in avocados helps protect the eyes against retinopathy, a condition caused by damage to the retina. 




Promotes Healthy Liver Function 

Avocados can help reduce symptoms of fatty liver disease that are caused by elevated cholesterol and blood triglycerides as well.  In addition, avocados can boost synthesis of the body’s most powerful anti-oxidant glutathione to help safeguard you from free radicals.




Promotes Bone Health

Bone tissue requires the minerals calcium, zinc, magnesium, potassium and Vitamin D and Vitamin K for proper formation. Avocados contain all these nutrients, but in particular Vitamin K, which is not found in many foods. Regular consumption of avocados, along with exercise, will promote healthy bone density. 

 

 










 




 
 







]]> Wed, 16 May 2018 11:09:33 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/osteoporosis/ Osteoporosis
• What is Osteoporosis?
• What are the causes of osteoporosis?
• What are the symptoms of osteoporosis?
• How is osteoporosis diagnosed?
• Osteoporosis Prevention Tips
• What treatments are available for osteoporosis?




What is Osteoporosis?

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a minor fall or sudden impact causes a bone fracture. Osteoporosis is a condition that affects bone strength. Osteoporosis is a condition in which bones lose their strength and are more likely to break. 




What are the causes of osteoporosis? 

Losing bone is a normal part of the ageing process, but some people lose bone density much faster than normal. This can lead to osteoporosis and an increased risk of fractures. 

Many different factors can also increase the risk of developing osteoporosis, including:

• other medical conditions – such as inflammatory conditions, hormone-related conditions, or malabsorption problems
• a family history of osteoporosis – particularly history of a hip fracture in a parent
• having a low body mass index (BMI)
• heavy drinking and heavy smoking
• lack of exercise 
• low calcium 
• low sun exposure 




What are the symptoms of osteoporosis? 

A person is often not aware that he or she has osteoporosis until a fracture occurs. But there are occasionally symptoms of the disorder. They could include:

• back or neck pain 
• bone pain or tenderness 
• a gradual loss of height and an accompanying stooped posture
• fractures of the spine, wrist, or hip, bone 
• receeding gums 
• weaker grip strength 
• weak and brittle fingernails






How is osteoporosis diagnosed? 

To diagnose osteoporosis and assess your risk of fracture and determine your need for treatment, your doctor will most likely order a bone density scan. This exam is used to measure bone mineral density (BMD). It is most commonly performed using dual-energy x-ray absorptiometry (DXA or DEXA) or bone densitometry. The amount of x-rays absorbed by tissues and bone is measured by the DXA machine and correlates with bone mineral density.

The DXA machine converts raw density information to your T score and Z score. The T score measures the amount of bone you have in comparison to a normal population of younger people and is used to estimate your risk of developing a fracture. Your Z score measures the amount of bone you have in comparison to those in your age group. This number can help indicate whether there is a need for further medical tests. 

The following procedures can be performed to determine bone injury or fractures due to osteoporosis:

• Bone x-ray: Bone x-ray produces images of bones within the body, including the hand, wrist, arm, elbow, shoulder, foot, ankle, leg (shin), knee, thigh, hip, pelvis or spine. It aids in the diagnosis of fractured bones, which are sometimes a result of osteoporosis.
• CT scan of the spine: CT scanning of the spine is performed to assess for alignment and fractures. It can be used to subjectively measure bone density and determine whether vertebral fractures are likely to occur. This technique is called quantitative CT (QCT).
• MRI of the spine: Magnetic resonance imaging of the spine is performed to evaluate vertebral fractures for evidence of underlying disease, such as cancer, and to assess the newness of the fracture. New fractures demonstrate a better response to treatment by vertebroplasty and kyphoplasty in certain clinical situations.




Osteoporosis Prevention Tips 

If you're at risk of developing osteoporosis, you should take steps to help keep your bones healthy. This may include:

• taking regular exercise
• taking regular physical activity 
• healthy eating – including foods rich in calcium and vitamin D
• taking a daily supplement containing 10 micrograms (mcg) of vitamin D
• making lifestyle changes – such as giving up smoking and reducing your alcohol consumption
• avoid malnutrition 
• stay hydrated 




What treatments are available for osteoporosis? 

A number of different medications are used to treat osteoporosis. Your doctor will discuss the treatments available and make sure the medicines are right for you.  If you've been diagnosed with osteoporosis because you've had a fracture, you should still receive treatment to try to reduce your risk of further fractures. A number of factors are taken into consideration before deciding which medication to use. These include your: age, bone mineral density (measured by your T score) and risk factors for fracture. 



]]> Tue, 15 May 2018 14:47:23 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/reduce-salt-in-your-diet-top-tips-and-advice/ Reduce Salt In Your Diet- Top Tips And Advice
• How much is too much salt?
• What health complications can eating too much salt cause?
• How does eating too much salt affect your body?s
• Kidneys- how does eating too much salt affect our kidneys?
• Arteries- how does eating too much salt affect our arteries?
• Heart- how does eating too much salt affect our heart?
• Brain- how does eating too much salt affect our brain?
• How can you cut down on your salt intake?
• Top Tips For Reducing Salt In Your Diet:
• What foods should I eat to reduce my salt intake?
• Vegetables and Fruits
• Breads, Cereals, and Other Grains
• Protein Foods
• Dairy
• Dressings, Oils, and Condiments
• Seasonings




How much is too much salt? 

The recommended maximum of salt intake is that Adults should eat no more than 6g of salt per day which is equal to 2.4g of sodium which is around 1 teaspoon. Read More About Salt Guidelines NHS Choices Excess salt in the body can be harmful to your health and can cause various health complications such as high blood pressure, obesity, and increases risk of cancer, heart disease and stroke. That is why it is important to limit your salt intake. 




What health complications can eating too much salt cause?

• High Blood Pressure 

• Damages Kidneys

• Weakens bones 

• Obesity 

• Clogged Arteries

• Stroke

• Heart Attack

• Damages Brain




How does eating too much salt affect your body? 

The amount of salt you eat has a direct effect on your blood pressure. Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body raises your blood pressure. So, the more salt you eat, the higher your blood pressure. The higher your blood pressure, the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia and kidney disease. 






Kidneys- how does eating too much salt affect our kidneys? 

Your body removes unwanted fluid by filtering your blood through your kidneys. Here any extra fluid is sucked out and put into your bladder to be removed as urine. To do this, your kidneys use osmosis to draw the extra water out of your blood. This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder. Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys. Over time, this extra strain can damage the kidneys - known as kidney disease. This reduces their ability to filter out unwanted and toxic waste products, which then start to build up in the body.




Arteries- how does eating too much salt affect our arteries?

The extra blood pressure caused by eating too much salt puts extra strain on the insides of your arteries. To cope with the extra strain, the tiny muscles in the artery walls become stronger and thicker. Yet this only makes the space inside the arteries smaller and raises your blood pressure even higher. This cycle of increasing blood pressure (which occurs slowly over a number of years) can ultimately lead to the arteries bursting or becoming so narrow that they then clog up entirely. When this happens, the organs of the body that were receiving the blood from the arteries become starved of the oxygen and nutrients they need. This can result in the organs being damaged and can be fatal.




Heart- how does eating too much salt affect our heart? 

The raised blood pressure caused by eating too much salt may damage the arteries leading to the heart. At first, it may cause a slight reduction in the amount of blood reaching the heart. This may lead to angina (sharp pains in the chest when being active). With this condition the cells in the heart don't work as well as they should because they are not receiving enough oxygen and nutrients. If you continue to eat too much salt then, over time, the damage caused by the extra blood pressure may become so severe that the arteries burst or become completely clogged. If this happens, then the part of the heart that was receiving the blood no longer gets the oxygen and nutrients it needs and dies. The result is a heart attack.




Brain- how does eating too much salt affect our brain?

The raised blood pressure caused by eating too much salt may damage the arteries leading to the brain. At first, it may cause a slight reduction in the amount of blood reaching the brain. This may lead to dementia (known as vascular dementia). With this condition the cells in the brain don't work as well as they should because they are not receiving enough oxygen and nutrients. 




How can you cut down on your salt intake?

You don't have to add salt to your food to eat too much of it – around 75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals. Remember, whether you're eating at home, cooking or eating out, don't add salt to your food automatically – taste it first. Many people add salt out of habit, but it's often unnecessary and your food will taste good without it. Read NHS Choices Useful Information to find out more about cutting down on salt




Top Tips For Reducing Salt In Your Diet:

• Use fresh, rather than packaged, meats. Fresh cuts of beef, chicken or pork contain natural sodium, but the content is still much less than the hidden extra sodium added during processing in products like bacon or ham. If a food item keeps well in the fridge for days or weeks, that's a tip off that the sodium content is too high.

• Choose fresh fruit and vegetables, as well, since they are very low in sodium. Canned and frozen fruits are also low in sodium.

• When buying frozen vegetables, choose those that are labelled "fresh frozen" and do not contain added seasoning or sauces.

• Begin reading food labels as a matter of course. Sodium content is always listed on the label. Sometimes the high sugar content in a product like apple pie can mask the high sodium content so it's important to check every label for sodium content.

• Compare various brands of the same food item until you find the one that has the lowest sodium content, since this will vary from brand to brand.

• Select spices or seasonings that do not list sodium on their labels i.e. choose garlic powder over garlic salt.

• Before dining out, do your research. Visit the restaurant's website which should list the sodium content of various dishes served there. Alternatively, when you're at the restaurant and ready to order, you can request that the dish be served without salt.

• Beware of products that don't taste especially salty but still have high sodium content, such as cottage cheese.

• If you have elevated blood pressure, dietary sodium restriction can not only lower your blood pressure, but can enhance your response to blood pressure medications.

• Salt preference is an acquired taste that can be unlearned. It takes about 6-8 weeks to get used to eating food with much lower quantities of salt, but once it's done, it's actually difficult to eat foods like potato chips because they taste way too salty.




What foods should I eat to reduce my salt intake?

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

• Choose fresh instead of processed foods when you can.

• Use the Nutrition Facts label to check the amount of sodium. Compare labels to find products with less sodium.

• Look for foods labeled “low sodium” or “no salt added.”






Vegetables and Fruits

Buy plenty of vegetables and fruits.

• Any fresh fruits, like apples, oranges, or bananas
• Any fresh vegetables, like spinach, carrots, or broccoli
• Frozen vegetables without added butter or sauce
• Canned vegetables that are low in sodium or have no salt added (rinse canned vegetables to remove some of the sodium)
• Low sodium vegetable juice
• Frozen, canned, or dried fruit with no added sugars




Breads, Cereals, and Other Grains

Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high. When you cook grains, don’t add salt.

• Whole grains such as brown or wild rice, quinoa, or barley
• Whole-wheat or whole-grain pasta and couscous
• Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat
• Unsalted popcorn or low-sodium chips and pretzels
• Whole-grain bread, bagels, English muffins, tortillas, and crackers – many types are high sodium, so be sure to check the label

Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.




Protein Foods

Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.

• Fresh or frozen fish or shellfish
• Chicken or turkey breast without skin or marinade
• Lean cuts of beef or pork
• Unsalted nuts and seeds
• Beans and peas like kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils
• Canned beans labeled “no salt added” or “low sodium” (rinse canned beans to remove some of the sodium)
• Eggs




Dairy

Be sure to check the label on cheese, which can be high in sodium. Choose fat-free or low-fat dairy products.

• Fat-free or low-fat (1%) milk
• Fat-free or low-fat plain yogurt
• Low-sodium or reduced-sodium cheese (like natural Swiss cheese)
• Soymilk with added calcium, vitamin A, and vitamin D




Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all.

• Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats and less saturated fats
• Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)
• Low-sodium salad dressing – or oil and vinegar
• Low-sodium or "no salt added" ketchup
• Low-sodium salsa or picante sauce




Seasonings

Try these seasonings instead of salt to flavour your food.

• Herbs, spices, or salt-free seasoning blends
• Chopped vegetables, like garlic, onions, and peppers
• Lemon and lime juice
• Ginger




]]> Mon, 14 May 2018 13:48:32 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/deaf-awareness-week/ Deaf Awareness Week

Deaf Awareness Week is a unique campaign in that so many different organisations participate, each able to promote their own work within the broad spectrum of deafness. This campaign will take place on the 14th until the 20th May 2018 and is hosted to raise awareness and support for deaf people and hearing problems. This year’s Deaf Awareness Week (DAW) 2018 is from 14–20 May, the aim is raising awareness and challenging perceptions of hearing loss and deafness across the UK.  

Action On Hearing Loss

Action on hearing loss are the largest charity for people with hearing loss in the UK. They understand how hearing loss can affect everything in your life from your relationships, to your education and your job prospects. They help to support and help individuals who are deaf or suffer from hearing loss so they can take back control of their lives equally. They provide day to day care, practical information, campaigning a fairer world fr people with hearing loss, funding research to find a cure, and taking proper action for hearing loss passionately. You can read more about them 

 

UK Council Of Deafness

UK council of deafness is the umbrella body for voluntary organisations working with deaf people in the UK. Their mission is to assist organisations and the sector as a whole to maximise the positive impact they have for deaf people. They believe strongly in encouraging the exchange of knowledge, skills and views between members. They also believe in facilitating campaigning on overarching issues affecting deaf people and support deaf people across the UK. You can read more about them 

How can you get involved with deaf awareness week? 

Download Publicity Materials to help raise awareness and spread the word 

Make A Donation 

Subscribe to newsletter for campaign updates 

Become A Member Of Action On Hearing Loss

Spread the word on social media  

Get Involved With Events To Fundraise 

Campaigns Influencing 

Download Deaf Awareness Week Materials 

Volunteer For Action On Hearing Loss 

Fundraising 

 

 




]]> Fri, 11 May 2018 16:06:29 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/lactose-intolerance/ Lactose Intolerance
• What is Lactose Intolerance?
• Lactose Intolerance Continued
• What are the causes of lactose intolerance?
• What are the symptoms of lactose intolerance?
• When to seek medical advice for lactose intolerance
• Health risks assosciated with lactose intolerance
• Lactose Intolerance Test
• Milk Tolerance Test
• Lactose Free Foods And Drinks
• Keywords related to lactose intolerance
• What should I eat if i am lactose intolerant?




What is Lactose Intolerance? 

Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products. Lactose intolerance is the inability to absorb lactose – the predominant sugar in milk – into the digestive system. The common foods which contain lactose include the following 

• Milk, butter, margarine, fermented milk products, yoghurt and cheese, ice cream etc. 
• Milk powder.
• Bread and other baked goods – read the label to check.
• Prepared foods such as certain pizzas, certain soups – again, read the label.
• Milk Chocolate 
• Sour Cream, certain dressings, certain sauces containing milk - read the label. 




Lactose Intolerance Continued 

Lactose intolerance is when someone has difficulty absorbing and digesting lactose, a type of sugar found in milk. Lactose intolerance is associated with undiagnosed coeliac disease and is usually temporary. Most people with coeliac disease do not have a problem with lactose intolerance once they have been following the gluten-free diet for some time.






What are the causes of lactose intolerance? 

The body digests lactose using a substance called lactase. This breaks down lactose into two sugars called glucose and galactose, which can be easily absorbed into the bloodstream. People with lactose intolerance don't produce enough lactase, so lactose stays in the digestive system where it's fermented by bacteria. This leads to the production of various gases, which cause the symptoms associated with lactose intolerance. Depending on the underlying reason why the body isn't producing enough lactase, lactose intolerance may be temporary or permanent. Most cases that develop in adults are inherited and tend to be lifelong, but cases in young children are often caused by an infection in the digestive system and may only last for a few weeks. 




What are the symptoms of lactose intolerance? 

Symptoms of lactose intolerance usually develop within a few hours of consuming food or drink that contains lactose. They may include:

• flatulence (wind)
• diarrhoea
• bloated stomach
• stomach cramps and pains
• stomach rumbling
• feeling sick/ nausea

The severity of your symptoms and when they appear depends on the amount of lactose you've consumed. 




When to seek medical advice for lactose intolerance 

The symptoms of lactose intolerance can be similar to several other conditions, so it's important to see your GP for a diagnosis before removing milk and dairy products from your diet.

For example, the symptoms above can also be caused by:

• irritable bowel syndrome (IBS) – a long-term disorder that affects the digestive system
• milk protein intolerance – an adverse reaction to the protein in milk from cows (not the same as a milk allergy)

If your GP thinks you have lactose intolerance, they may suggest avoiding foods and drinks containing lactose for two weeks to see if your symptoms improve. 




Health risks assosciated with lactose intolerance 

If you're lactose intolerant, getting the right amount of important vitamins and minerals can prove difficult. This may lead to unhealthy weight loss and put you at increased risk of developing the following conditions:

• Osteopenia – where you have a very low bone-mineral density. If osteopenia is not treated, it can develop into osteoporosis.
• Osteoporosis – where your bones become thin and weak. If you have osteoporosis, your risk of getting fractures and broken bones is increased.
• Malnutrition – when the food you eat doesn't give you the nutrients essential for a healthy functioning body. If you're malnourished, wounds can take longer to heal and you may start to feel tired or depressed.




Lactose Intolerance Test 

In a lactose tolerance test, you'll be given a drink of lactose solution and a blood sample will be taken from your arm using a needle. The blood will be tested to see how much glucose (blood sugar) it contains. If you're lactose intolerant, your blood sugar levels will either rise slowly, or not at all. This is because your body is unable to break down the lactose into glucose.






Milk Tolerance Test 

In a milk tolerance test, you'll be given a glass of milk (about 500ml) and your blood sugar levels will be tested. If your blood sugar levels don't rise after drinking the milk, you may be lactose intolerant. 




Lactose Free Foods And Drinks 

There are a number of alternative foods and drinks available in supermarkets to replace the milk and dairy products you need to avoid.

Food and drinks that don't usually contain lactose include:

• soya milks, yoghurts and some cheeses
• milks made from rice, oats, almonds, hazelnuts, coconut, quinoa, and potato
• foods which carry the 'dairy-free' or 'suitable for vegans' signs
• carob bars




Keywords related to lactose intolerance 

Lactose is the main carbohydrate in milk products, and comprises a disaccharide consisting of glucose and galactose.

Lactase is an enzyme located in the small intestine that hydrolyses lactose to its components: glucose and galactose.

Lactase deficiency or Lactase non-persistence is a decreased activity of lactase in the small intestine.

Lactose maldigestion occurs as a result of lactase deficiency or non-persistence. Lactose cannot be fully hydrolysed and absorbed into the portal circulation from the small intestine but passes into the colon.

Lactose intolerance comprises adverse gastrointestinal symptoms caused by lactose maldigestion.




What should I eat if i am lactose intolerant? 

• Soy, almond, rice and coconut milk 
• Sardines 
• Salmon 
• Collard greens 
• Kale 
• Broccoli 
• Spinach 
• Fatty fish such as tuna mackerel and salmon 
• Fish liver oil 
• Calcium fortified orange juice 
• Almonds

 

 

 

 

 




]]> Fri, 11 May 2018 14:53:22 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/mental-health-awareness-week/ Mental Health Awareness Week

Mental Health Awareness Week will take place on the 14th to 20th May 2018 and focuses on stress and how we’re coping with it. This is hosted by Mind Charity and it is aimed at helping employees and employers create a mentally healthy workplace where everyone feels valued and supported. Mental Health Awareness Week 2018 is a great time to think about how we can all address the causes of work-related stress. 

• Mind Charity
• How can you get involved with Mental Health Awareness Week?
• What are the causes of workplace stress?
• Why is it important to cope with stress in the workplace?
• Taking Steps To Reduce Work Related Stress
• How can you reduce stress in the workplace?




Mind Charity

Mind provide advice and support to empower anyone experiencing a mental health problem. They campaign to improve mental health services, raise awareness and promote understanding of mental health conditions. They aim for everyone experiencing a mental health problem to get support and respect. Mind charity empower people to understand their condition offering supportive and reliable information and the choices available for people suffering from a mental health condition.  To find out more about Mind Charity and what they do visit https://www.mind.org.uk/about-us/




How can you get involved with Mental Health Awareness Week? 

Become A Member Of Mind Charity https://www.mind.org.uk/get-involved/about-minds-membership/

Volunteering and Participating 

Donate Or Fundraise 

Become A Campaigner 

Support Your Local Mind Shop 

Spread The Word On Social Media 

Tell Your Story 

Subscribe To Newsletter

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Check Out Mind Charity Useful Advice On Support For Employees




What are the causes of workplace stress? 

While some workplace stress is normal, excessive stress can interfere with your productivity and performance, impact your physical and emotional health, and affect your relationships and home life. It can even mean the difference between success and failure on the job. 

• Fear of being laid off
• More overtime due to staff cutbacks
• Pressure to perform to meet rising expectations but with no increase in job satisfaction
• Pressure to work at optimum levels—all the time!
• Lack of control over how you do your work




Why is it important to cope with stress in the workplace? 

Firstly, reducing work-related stress can be hugely beneficial to an employer:

• Making staff healthier and happier at work
• Improving performance and making staff more productive
• Reducing absence levels
• Reducing workplace disputes
• Making the organisation more attractive to job seekers

Secondly, an employer has a legal obligation to ensure the health, safety and welfare of its employees. As part of this, an employer must conduct risk assessments for work-related stress and take actions to prevent staff from experiencing a stress-related illness because of their work.




Taking Steps To Reduce Work Related Stress

If a risk assessment identifies areas where the organisation is performing poorly, an employer should work with its staff to agree realistic and practical ways to tackle it. Any existing consultation and/or negotiating arrangements should be followed so that staff and/or their representatives can contribute their views. 

An employer should then develop an action plan that includes:

• what the problem is
• how it was identified
• the proposed solution/s
• actions to be taken to achieve the solution/s
• dates by which each action should be achieved
• how staff will be kept informed on progress
• a date to review the plan and see if it has achieved its aim.

Once solutions have been implemented, the review should check that agreed actions have been done and evaluate how effective these have been. The views of staff, and data collected on employee turnover, sickness absence and productivity, can help compare the organisation against how it was before the action plan was implemented. An employer will then need to consider what, if any, further action is needed.




How can you reduce stress in the workplace? 

Read NHS Choices Useful Advice On How To Overcome Stress

Turn to co-workers for support 

Turn to your friends or family members for support 

Build new satisfying friendships 

Regular Exercise 

Healthy Eating 

Make sure you get enough sleep 

Organise a balanced work schedule 

Be proactive in your job and workplace duties 

























]]> Thu, 10 May 2018 12:08:17 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/health-benefits-of-turmeric/
• What is Turmeric?
• What are the benefits of turmeric?
• Fights Inflammation
• Controls Diabetes
• Helps Boost Immunity
• Heals Wounds
• Prevents Liver Disease
• Improves Skin Health
• Promotes Weight Loss
• Improves Digestion
• Helps Lower Cholesterol
• Promotes Brain Health




What is Turmeric?

Turmeric is the root stalk of a tropical plant that's part of the ginger family. One of the main components of the spice is a substance called curcumin which has potentially healing properties. Turmeric is a spice that comes from the turmeric plant. It is commonly used in Asian food. Turmeric is well known as the main spice in curry. It has a warm, bitter taste and is frequently used to flavour or colour curry powders, mustards, butters, and cheeses. 




What are the benefits of turmeric?

It is also loaded with many healthy nutrients such as protein, dietary fibre, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium and zinc. Due to all these factors, turmeric is often used to treat a wide variety of health problems. The root of turmeric is also used widely to make medicine. It contains a yellow-colored chemical called curcumin, which is often used to colour foods and cosmetics.  It is also available in supplements at chemists and health food shops.  




Fights Inflammation

The anti-inflammatory properties in turmeric are great for treating both osteoarthritis and rheumatoid arthritis. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage body cells. It has been found that those suffering from rheumatoid arthritis who consume turmeric on a regular basis experience much relief from the moderate to mild joint pains as well as joint inflammation.




Controls Diabetes

Turmeric can be used in the treatment of diabetes by helping to moderate insulin levels. It also improves glucose control and increases the effect of medications used to treat diabetes. Another significant benefit is turmeric’s effectiveness in helping reduce insulin resistance, which may prevent the onset of Type-2 diabetes. However, when combined with strong medications, turmeric can cause hypoglycemia (low blood sugar). It is best to consult a healthcare professional before taking turmeric capsules.




Helps Boost Immunity

Turmeric contains a substance known as lipopolysaccharide, which helps stimulate the body’s immune system. Its antibacterial, antiviral and antifungal agents also help strengthen the immune system. A strong immune system lessens the chance of suffering from colds, flu and coughs. 




Heals Wounds

Turmeric is a natural antiseptic and antibacterial agent and can be used as an effective disinfectant. If you have a cut or burn, you can sprinkle turmeric powder on the affected area to speed up the healing process. Turmeric also helps repair damaged skin and may be used to treat psoriasis and other inflammatory skin conditions. 




Prevents Liver Disease

Turmeric is a natural antiseptic and antibacterial agent and can be used as an effective disinfectant. If you have a cut or burn, you can sprinkle turmeric powder on the affected area to speed up the healing process. Turmeric also helps repair damaged skin and may be used to treat psoriasis and other inflammatory skin conditions.




Improves Skin Health

The spice turmeric; the anti-inflammatory properties in it can help restore weathered skin and prevent skin from looking tired and old. So, the next time you’re in the market for a skincare product, look for natural creations containing turmeric and can be used to treat various skin conditions such as acne and psoriasis.  




Promotes Weight Loss

Turmeric powder can be very helpful in maintaining an ideal body weight. A component present in turmeric helps increase the flow of bile, an important component in the breakdown of dietary fat. Those who wish to lose weight or treat obesity and other associated diseases can benefit from having one teaspoon of turmeric powder with every meal. 




Improves Digestion

Many key components in turmeric stimulate the gallbladder to produce bile, which then improves digestion and reduces symptoms of bloating and gas. Also, turmeric is helpful in treating most forms of inflammatory bowel disease including ulcerative colitis.




Helps Lower Cholesterol

Cholesterol lowering and cardiovascular protection – Curcumin acts to lower total cholesterol levels and interestingly it has been shown to reduce LDL (bad) cholesterol levels. Equally important is its ability to prevent the peroxidation of lipids which results in the formation of plaque that adheres to the walls of arteries resulting in the ultimate narrowing and thus increasing the chances of cardiovascular concerns.




Promotes Brain Health

Brain Health – Inflammation in the body is responsible for the degeneration of many of the body’s vital structures including the heart and brain. Curcumin’s potent anti-inflammatory properties are theorised to offer protection against cognitive decline which occurs with age. The incidences of cognitive decline are markedly lower in populations whose diet includes turmeric and although full blown clinical studies need to be carried out to confirm this, it does nevertheless appear that there is a link between the ingestion of turmeric and brain protection. 

]]> Thu, 10 May 2018 11:05:27 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/dying-matters-awareness-week/ Dying Matters Awareness Week

Every year in May, Dying Matters and their coalition members host an Awareness Week, which gives us an unparalleled opportunity to place the importance of talking about dying, death and bereavement firmly on the national agenda. In 2018, the week will run from 14th to the 20th of May and the theme will be asking "What Can You Do... in your community?"

• Dying Matters
• How can you get involved with Dying Matters Awareness Week?
• What is Death and Dying?
• How do we take action towards death?
• What is a Bereavement?
• Coping With Bereavement
• Top Tips On Dealing With Bereavement




Dying Matters

Dying Matters is a coalition of 32,000 members across England and Wales which aims to help people talk more openly about dying, death and bereavement, and to make plans for the end of life. Their Members include include organisations from across the NHS, voluntary and independent health and care sectors (including hospices, care homes, charities supporting old people, children and bereavement); social care and housing sectors;  a wide range of faith organisations; community organisations; schools and colleges; academic bodies; trade unions; the legal profession and the funeral sector. 
 




How can you get involved with Dying Matters Awareness Week? 

What Can You Do?  

Sign Up To Newsletter

Order Resources To Support The Campaign 

Host An Event 

Write A Press Release 

Spread The Word On Social Media 

Make A Donation To Dying Matters

Follow Dying Matters on Facebook and Twitter to keep up to date 




What is Death and Dying? 

Death is the one great certainty in life. Some of us will die in ways out of our control, and most of us will be unaware of the moment of death itself. Still, death and dying can be approached in a healthy way. Understanding that people differ in how they think about death and dying, and respecting those differences, can promote a peaceful death. The difference between death and dying is when you experience death there is no coming back, your body and mind are gone forever; however when you are dying this is when you are close to death and are about to die soon. 




How do we take action towards death?

The primary course of action when death is near is to fulfill the dying person's wishes. If the person is dying from an illness, ideally, they will have participated in decisions about how to live and die. If the requests made do not seem practical to the caregiver, options should be raised with the dying individual to try to accommodate his or her request and still provide adequate care. If the dying individual has not been able to participate in formulating final plans, you should strive to do what you think this person would want.  If the individual is in a hospice, he or she may desire a natural death. In this situation, the aim will be for the final days and moments of life to be guided toward maintaining comfort and reaching a natural death.




What is a Bereavement? 

Bereavement sometimes also referred to as grief, is a term used to describe the sense of loss felt when a loved one passes away. This sense of loss may contain a host of emotions, such as sadness, anger, guilt and/or frustration and anxiety, and the period immediately following the death is often referred to as the mourning period. People who are acutely bereaved or grieving may also be described as “in mourning” for the deceased.




Coping With Bereavement 

Talking and sharing your feelings with someone can help. Don't go through this alone. For some people, relying on family and friends is the best way to cope. If you don't feel you can talk to them much – perhaps you aren't close, or they're grieving, too – you can contact local bereavement services through: 

• your local hospice
• the national Cruse helpline on 0808 808 1677
• your GP 
https://www.cruse.org.uk/cruse-areas-and-branches  
https://help.dyingmatters.org/







Top Tips On Dealing With Bereavement 

• Express yourself. Talking is often a good way to soothe painful emotions. Talking to a friend, family member, health professional or counsellor can begin the healing process.
• Exercise as this will keep you occupied and allow you to remain healthier better for your wellbeing
• Allow yourself to feel sad. It's a healthy part of the grieving process. 
• Keep your routine up. Keeping up simple things like walking the dog can help.
• Sleep. Emotional strain can make you very tired. If you're having trouble sleeping, see your GP.
• Eat healthily. A healthy, well-balanced diet will help you cope.
• Avoid things that "numb" the pain, such as alcohol. It will make you feel worse once the numbness wears off.
• Go to counselling if it feels right for you – but perhaps not straight away. Counselling may be more useful after a couple of weeks or months. Only you will know when you're ready.










]]> Wed, 09 May 2018 15:34:00 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/how-to-beat-sugar-cravings/ How To Beat Sugar Cravings
• Why do we eat too much sugar?
• How does eating too much sugar in our diet affect our health?
• What are sugar cravings?
• Low GI Foods
• Chromium Foods
• Avoid Artificial Sweeteners
• Healthy Nutritious Alternatives
• Exercise
• Stay Hydrated
• Get Proper Sleep
• Chew Sugar Free Gum
• Eatwell
• Identify your sugar craving triggers




Why do we eat too much sugar?

Most of us have a sweet tooth and love to eat sugary foods. This can be for many different pyschological reasons such as stress, feeling more energetic, boosts peoples mood etc. Not only children, many adults have a habit of eating more sugar than necessary. Many foods and beverages have sugar added to them, and if consumed too regularly can contribute to various health problems such as high blood pressure, obesity, diabetes and heart disease. That is why it is important to know the signs of sugar cravings and how to fight them. Read More About Sugars In Diet NHS Choices Useful Information 

 




How does eating too much sugar in our diet affect our health?

Sugar cravings can lead to serious long term health conditions if you eat too much sugar which includes:

• Weight Gain

• Type 2 Diabetes

• Poor Oral Health

• Mood Swings

• Heart Problems

• Poor Memory

• Skin Problems

• Getting Sick Frequently

• Low Energy

• Poor Liver Function

• High Blood Pressure

• High Cholesterol




What are sugar cravings?

Sugar cravings are the worst enemy for anyone! A moderate amount of refined sugar can be acceptable, but when you consume too much sugar, it can negatively affect every part of your body. Excess sugar intake is linked to many diseases. A sugar craving is when you feel the urge to eat excessive foods and drinks that contain high amounts of sugar. If you are addicted to sugar then it is best to beat the addiction and improve your health status.




Low GI Foods

Sugar cravings are often a sign that your blood sugar levels are unbalanced. To help maintain normal blood sugar levels, try to eat little and often – having smaller snacks throughout the day – and opt for low-GI (glycaemic) foods which will release energy slowly throughout the day and not result in energy peaks and crashes. Good low-GI foods include non-starchy vegetables, nuts, legumes and complex carbs such as oats and brown rice.






Chromium Foods

The mineral chromium helps to stabilize blood sugar levels and can therefore be beneficial in helping to control sugar cravings. If you find yourself experiencing regular, intense cravings for sweet treats, it could be a sign that you have low levels of chromium in your diet. To address this, increase your intake of foods rich in chromium, such as apples, broccoli, mushrooms, asparagus, whole grains and grape juice.






Avoid Artificial Sweeteners

Along with processed sugars, you must also try to avoid artificial sweeteners. Artificial sweeteners do not lessen cravings for sugar, and they can actually contribute to weight gain. Try natural sweeteners such as honey, mixed berries, yoghurt, and cinnamon.






Healthy Nutritious Alternatives

Sugar cravings can be hard to resist at the best of times, but if you are surrounded by others who are indulging in sweet snacks or desserts it can be increasingly difficult not to give in. Rather than feeling deprived when others are snacking, try to choose some tasty, healthier swaps for your favourite sweet treat and snack on nutritious fruits to satisfy your sweet cravings. Make a colourful fruit salad, snack on whole grain crackers with pure fruit spread or try fruit compote with natural yoghurt.






Exercise

If you exercise or do physical activity it will help keep your mind and body occupied and reduce your sugar cravings. Also going out, spending time with friends will help to keep your mind and body balanced, reducing your urge to need more sugar and hopefully encourage you to eat healthier and balanced meals.






Stay Hydrated

Thirst is often confused with hunger or food cravings. So, when you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. Drinking water is a great way to trick the brain into thinking you ate. Also, sugar cravings could be a sign that your body is dehydrated. So, sipping a little water throughout the day may be all that you need to keep your body hydrated and thereby curb the cravings. Furthermore, drinking adequate water has many health benefits. It regulates appetite, aids weight loss, improves skin quality and lots more.






Get Proper Sleep

Sleep deprivation can increase your desire for unhealthy, high-calorie foods, which are usually loaded with sugar. In fact, the desire for junk food is directly linked to the perceived severity of sleep deprivation. The more sleep-deprived you are, the more you will want junk food. Thus, getting good sleep is another effective way to prevent cravings for sugar and junk food.






Chew Sugar Free Gum

Grab some sugar-free gum and start chewing it from time to time to curb your cravings for sugary foods. Chewing gum a few hours after lunch will more likely significantly decrease your feelings of hunger and cravings for something sweet. Always chew sugar-free gum or peppermint-flavoured gum to deter cravings.






Eatwell

Hunger and a lack of key nutrients are two of the top reasons behind certain cravings, including sugar cravings. So, to prevent hunger, it’s important to eat proper meals at mealtimes. Eat something every 3 to 5 hours to help keep your blood sugar level stable and avoid irrational eating behaviour. So, eat on time and eat the right food providing the right nutrients including protein, fibre, carbohydrates, calcium, essential vitamins and minerals.






Identify your sugar craving triggers

To help beat sugar cravings and avoid giving into temptation, try to identify patterns to your cravings and avoid those things that trigger them. For example, if you crave sugar when you are stressed try to find a healthier way to deal with your emotions. If you can’t identify an obvious trigger, try keeping a journal identifying when you most feel tempted by sugar cravings and see if you can identify a pattern.



]]> Wed, 09 May 2018 14:08:14 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/national-epilepsy-week/ National Epilepsy Week

This campaign will take place from Monday 14th May 2018 until Sunday 20th May 2018 and is continuing Epilepsy Actions' work to empower people to seize control of their epilepsy, through better care and access to treatment. The leading charity for this campaign is Epilepsy Action. Out of 600,000 people living with epilepsy in the UK, 288,000 are still experiencing seizures. So make a difference and get involved with #epilepsyweek events.   

• Epilepsy Action
• How can you get involved with National Epilepsy Week?
• What is Epilepsy?
• What are Epileptic Seizures?
• What are the common triggers of epileptic seizures?
• Epileptic Seizure Prevention Tips
• What are the causes of epilepsy?
• What are the symptoms of epilepsy?
• How is epilepsy diagnosed?
• When to seek medical advice for epilepsy
• Epilepsy Charities




Epilepsy Action 

Epilepsy Action is a community of people committed to a better life for everyone affected by epilepsy. They help to provide high quality, accessible epilepsy healthcare services, so that people with epilepsy have the support they need to manage their condition. They also raise wider awareness and understanding of epilepsy, so that people living with the condition are treated with fairness and respect. 




How can you get involved with National Epilepsy Week? 

Make a Donation 

Fundraising for Epilepsy Action 

Take part in fundraising events 

Subscribe to their newsletter to keep informed 

Become a member 

Volunteer for Epilepsy Action 

Join and support campaigns 

Take part in research 

Tell your story 

Follow their Facebook Page to keep up to date 

Follow their Twitter Page to keep up to date 

Visit their Shop 




What is Epilepsy? 

Epilepsy is a common condition that affects the brain and causes frequent seizures. Seizures are bursts of electrical activity in the brain that temporarily affect how it works. They can cause a wide range of symptoms. Epilepsy is a condition that affects the brain. When someone has epilepsy, it means they have a tendency to have epileptic seizures. 




What are Epileptic Seizures? 

Electrical activity is happening in our brain all the time, as the cells in the brain send messages to each other. A seizure happens when there is a sudden burst of intense electrical activity in the brain. This causes a temporary disruption to the way the brain normally works. The result is an epileptic seizure.  There are many different types of seizure. What happens to someone during a seizure depends on which part of their brain is affected. During some types of seizure the person may remain alert and aware of what’s going on around them, and with other types they may lose awareness. They may have unusual sensations, feelings or movements. Or they may go stiff, fall to the floor and jerk.




What are the common triggers of epileptic seizures? 

Epileptic seizures are often associated with particular triggers or changes in your daily habits or routine. Here are some common behaviors and factors that may trigger an epileptic seizure:

• Stress, anxiety, or other emotional issues
• Alcohol or drug abuse or the process of quitting alcohol or drugs
• Change in sleep schedules, feeling very tired, or significant sleep deprivation
• A change in medications, or skipping or missing a dose of anti-seizure medication
• Something that overstimulates the senses, like lights that flash brightly, watching television, playing video or computer games, or working on a computer
• Hormonal changes in women, often from pregnancy or menstruation
• Mental strain, such as from solving complex problems
• You can't always predict what will trigger an epileptic seizure; sometimes they'll occur for no apparent reason. But many people are able to see a correlation between certain behaviors and their seizures. By taking steps to minimize these factors, you may be able to prevent seizures.




Epileptic Seizure Prevention Tips 

Here are some tips that may help reduce your risk of having an epilepsy seizure:

• Get plenty of sleep each night — set a regular sleep schedule, and stick to it.
• Learn stress management and relaxation techniques.
• Avoid drugs and alcohol.
• Take all of your medications as prescribed by your doctor.
• Avoid bright, flashing lights and other visual stimuli.
• Skip TV and computer time whenever possible.
• Avoid playing video games.
• Eat a healthy diet.










What are the causes of epilepsy? 

• head injuries
• infections like meningitis
• brain tumours
• subarachnoid haemorrhages
• strokes
• birth injuries
• problems with the brain developing during childhood

 




What are the symptoms of epilepsy? 

• uncontrollable jerking and shaking – called a "fit"
• losing awareness and staring blankly into space
• becoming stiff
• strange sensations – such as a "rising" feeling in the tummy, unusual smells or tastes, and a tingling feeling in your arms or legs
• collapsing
• temproary confusion 
• loss of consciousness 
• diziness




How is epilepsy diagnosed? 

The main way doctors diagnose epilepsy is by taking a detailed description of the seizures. They may also arrange for some tests to help give them more information about the possible type and cause of the epilepsy. This can also help rule out any other conditions that could be causing seizures. These tests can include blood tests, an EEG (recording of the brainwaves) and brain scans. But there isn’t a single test that can prove if someone does or does not have epilepsy. To find out more about epilepsy treatments visit https://www.nhs.uk/conditions/epilepsy/treatment/

 




When to seek medical advice for epilepsy

See your GP if you think you might have had a seizure for the first time. This doesn't mean you have epilepsy, as a seizure can have several causes and sometimes they're just a one-off, but you should see a doctor to find out why it happened.  

Call 999 for an ambulance if someone:

• is having a seizure for the first time
• has a seizure that lasts more than five minutes
• has lots of seizures in a row
• has breathing problems or has seriously injured themselves
To find out more about epilepsy visit https://www.nhs.uk/conditions/epilepsy/




Epilepsy Charities

Epilepsy Action 

Epilepsy Research 

Epilepsy Society 

Epilepsy Connections 

Basic Charity Epilepsy 

The Meath Epilepsy Charity

 










 







]]> Wed, 09 May 2018 09:56:41 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/heat-exhaustion-top-tips-advice-prevention/ Heat Exhaustion- Top Tips, Advice Prevention
• What is Heat Exhaustion?
• What are the symptoms of heat exhaustion?
• Heat Exhaustion Treatment
• What are the risks of heat exhaustion?
• Heat exhaustion risks continued
• Heat Exhaustion Prevention Tips




What is Heat Exhaustion?

Heat exhaustion is a heat-related illness that can occur after you've been exposed to high temperatures, and it often is accompanied by dehydration. There are two types of heat exhaustion:

• Water depletion. Signs include excessive thirst, weakness, headache, and loss of consciousness.

• Salt depletion. Signs include nausea and vomiting, muscle cramps, and dizziness. Although heat exhaustion isn't as serious as heat stroke, it isn't something to be taken lightly. Without proper intervention, heat exhaustion can progress to heat stroke, which can damage the brain and other vital organs, and even cause death.






What are the symptoms of heat exhaustion?

• Confusion

• Dark-coloured urine (a sign of dehydration)

• Dizziness

• Fainting

• Fatigue

• Headache

• Muscle or abdominal cramps

• Nausea, vomiting, or diarrhoea

• Pale skin

• Profuse sweating

• Rapid heartbeat




Heat Exhaustion Treatment

If you, or anyone else, has symptoms of heat exhaustion, it's essential to immediately get out of the heat and rest, preferably in an air-conditioned room. If you can't get inside, try to find the nearest cool and shady place. Other recommended strategies include:

• Drink plenty of fluid lots of water to stay hydrated (avoid caffeine and alcohol).

• Remove any tight or unnecessary clothing.

• Take a cool shower, bath, or sponge bath.

• Apply other cooling measures such as fans or ice towels. If such measures fail to provide relief within 15 minutes, seek emergency medical help, because untreated heat exhaustion can progress to heat stroke. After you've recovered from heat exhaustion, you'll probably be more sensitive to high temperatures during the following week. So it's best to avoid hot weather and heavy exercise until your doctor tells you that it's safe to resume your normal activities.




What are the risks of heat exhaustion?

Heat exhaustion is strongly related to the heat index, which is a measurement of how hot you feel when the effects of relative humidity and air temperature are combined. A relative humidity of 60% or more hampers sweat evaporation, which hinders your body's ability to cool itself. The risk of heat-related illness dramatically increases when the heat index climbs to 90 degrees or more. So it's important especially during heat waves to pay attention to the reported heat index, and also to remember that the heat index is even higher when you are standing in full sunshine.






Heat exhaustion risks continued

If you live in an urban area, you may be especially prone to develop heat exhaustion during a prolonged heat wave, particularly if there are stagnant atmospheric conditions and poor air quality. In what is known as the "heat island effect," asphalt and concrete store heat during the day and only gradually release it at night, resulting in higher night time temperatures.




Heat Exhaustion Prevention Tips

When the heat index is high, it's best to stay inside in air conditioning or with a fan in each room, or keep your windows open. If you must go outdoors, you can prevent heat exhaustion by taking these steps:

• Wear lightweight, light-coloured, loose-fitting clothing, and a wide-brimmed hat.

• Use a sunscreen with an SPF of 30 or more.

• Drink extra fluids. To prevent dehydration, drink plenty of water, fruit juice, or vegetable juice per day. Because heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity. Ask your doctor about the best types of fluid and how much you should be drinking.

• A general recommendation for those doing moderate- to high-intensity exercise is to drink 17 to 20 ounces of fluid two to three hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another seven to ten ounces of water every 20 minutes, even if you don't feel thirsty. Also, drink another 8 ounces within a half hour after exercise. Take additional precautions when exercising or working outdoors.

• Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion. If you have epilepsy or heart, kidney, or liver disease, are on a fluid-restricted diet, or have a problem with fluid retention, check with your doctor before increasing liquid intake.

]]> Tue, 08 May 2018 14:29:15 +0000 https://www.nationwidepharmacies.co.uk/nwp-news/health-benefits-of-apple-cider-vinegar/
• What is Apple Cider Vinegar?
• What are the health benefits of apple cider vinegar?
• Nourishes Hair
• Treats Skin and Fungal infections
• Whitens Teeth
• Treats Constipation
• Promotes Weight Loss
• Controls Blood Sugar
• Helps Treat Acne and Reduce Scarring
• Improves Nutrient Absorption

What is Apple Cider Vinegar?

Apple cider vinegar is made by fermenting the sugars from apples which turns them into acetic acid – the active ingredient in vinegar. Apple cider vinegar is a vinegar made from apples, sugar and yeast. Apple cider vinegar is used in salad dressings, marinades, vinaigrettes, food preservatives, and chutneys. It is made by crushing apples and squeezing out the liquid. 

What are the health benefits of apple cider vinegar? 

It is rich in minerals, like potassium, phosphorus, calcium, magnesium, and copper, as well as vitamins A, B1, B2, B6, C, and E, bioflavonoids, and pectin. Moreover, due to its acetic acid content, apple cider vinegar helps your body absorb essential minerals from the foods you eat.

Nourishes Hair

A solution of apple cider vinegar and water, mixed in equal proportions, makes a wonderful natural hair conditioner. It helps nourish the hair, giving it a shine and soft texture. It’s also effective as a home remedy for dandruff. Apple cider vinegar destroys the fungus that causes dandruff and restores the pH balance of the scalp.

Treats Skin and Fungal infections

Apple cider vinegar can help treat blemishes, reduce wrinkles and tone your skin. Thanks to the antibacterial and antifungal properties, apple cider vinegar is also used as a natural treatment for healthier skin and nails. Applied as a toner, it may help to balance the skins pH and has an exfoliating effect that smoothes and softens. For fungal infections apple cider vinegar is commonly used to soak the nail and treat the fungal infection naturally. 

Whitens Teeth

Apple cider vinegar is a cheap and simple way to restore your teeth’s natural pearly white sheen. Apple cider vinegar helps remove stains and kill bacteria in your mouth and gums. All you need to do is gargle with apple cider vinegar every morning and then brush your teeth as usual. Regularly eating apples also helps, as the crunchy fruit scrubs your teeth like a toothbrush.

Treats Constipation

Apple cider vinegar contains pectin, a water-soluble fibre that promotes bowel movements. This makes it a great natural treatment for constipation. 

Promotes Weight Loss

Apple cider vinegar is an excellent therapy for losing excess weight. It works by making the body burn all the unwanted calories and getting the body’s metabolism working at its best. It supports appetite control and fat burning in the body. Regular consumption of raw, unfiltered apple cider vinegar can also promote weight loss. Apple cider vinegar is a good source of acetic acid. 

Controls Blood Sugar

Your body produces insulin to manage the level of sugar in your blood. The antiglycemic effects of apple cider vinegar help improve insulin sensitivity.  People who have insulin resistance should have a dose of apple cider vinegar with each meal. Mix one teaspoon of apple cider vinegar with one glass of filtered water. 

Helps Treat Acne and Reduce Scarring

Apple cider vinegar doesn’t just affect your internal health; it has also been shown to treat acne and reduce scarring. Certain strains of bacteria often contribute to the development of acne. Vinegar is well-known for its antibacterial properties and has been shown to be effective against many strains of harmful bacteria. Apple cider vinegar also contains specific components like acetic acid, lactic acid, succinic acid and citric acid, all of which have been shown to inhibit the growth of Propionibacterium acnes, the specific strain of bacteria responsible for causing acne. These beneficial components may also reduce scarring. 

Improves Nutrient Absorption

It turns out that using apple cider vinegar as a salad dressing does more than just add a great zesty flavor profile!  This is because the acetic acid in apple cider vinegar can increase your body’s absorption of important minerals from the food you eat. Therefore, adding vinegar to your salad dressing may also help you absorb more nutrients from your leafy greens!

World Lupus Day

World Lupus Day takes place every year on the 10th May. This year it will be taking place on Thursday 10th May 2018 and it serves to call attention to the impact that lupus has on people around the world. The annual observance focuses on the need for improved patient healthcare services, increased research into the causes of and cure for lupus, earlier diagnosis and treatment of lupus, and better epidemiological data on lupus globally.

World Lupus Federation

World Lupus Day is sponsored by the World Lupus Federation, a coalition of lupus patient organizations from around the world, united to improve the quality of life for people affected by lupus. Through coordinated efforts of its global affiliates, the World Lupus Federation works to create greater awareness and understanding of lupus provide education and services to people living with the disease, and advocate on their behalf.

Lupus UK

Lupus UK are a national charity helping people with the presently incurable immune system illness known as lupus. They support around 6,000 members through their regional groups and advise many others on the symptoms prior to diagnosis. Their main vision is a world where people with lupus can live full and active lives. Their main mission is to empower people by providing information about lupus and offering support, so their voices are heard and their condition is diagnosed and managed effectively. 

How can you get involved with World Lupus Day?

• Sign the Awareness Pledge

• Download World Lupus Day Toolkits 

• Make a Donation to Lupus UK 

• Join Lupus UK Apply by downloading and filling out application form 

• Purchase a membership from their online store 

• Fundraising for Lupus UK 

• Share your story and spread the word on social media by either recording a video, share a photo or image, write a blog, write your own story use the hashtags #WorldLupusDay and #LupusAwareness

What is Lupus?

Lupus is an autoimmune condition where the immune system whose job is to fight foreign substances in the body, like bacteria and viruses mistakenly attacks healthy tissues. If you have lupus it may affect some of your body parts including joints, skin, kidneys, lung, heart and brain. Lupus is a chronic autoimmune disease in which the body's immune system becomes hyperactive and attacks normal, healthy tissue. Up to 50,000 people are thought to have lupus, according to Lupus UK.

What are the different types of lupus?

• Systemic lupus erythematosus (SLE) - This condition is the most common form of lupus and is what most people mean when they refer to lupus. The word 'systemic' means that the disease can involve many parts of the body and any organ. It can affect a person’s quality of life through pain, fatigue, and associated depression and anxiety. SLE symptoms can be mild or severe.

• Discoid lupus erythematosus (DLE) - Discoid lupus erythematosus is typically a milder type of lupus that usually only affects the skin. Symptoms include red, circular, scaly marks on the skin, hair loss and bald patches. A person with DLE may have to avoid direct sunlight.

• Drug-induced lupus - More than 100 medications are known to cause lupus symptoms in some people. It is similar to SLE, but symptoms are usually milder. These usually stop if the medication is stopped or changed after seeking medical advice.

What are the common symptoms of lupus?

• Joint Pain and swelling

• Unexplained fever

• Painful or swollen joints

• Fatigue/extreme prolonged tiredness

• Skin rashes

• Low blood count

• Migraine

• Shortness of breath

• Swollen glands

• Poor circulation in fingers and toes

How is lupus diagnosed?

The diagnosis is made when a person has several symptoms of the disease. Blood tests may be carried out to help confirm a lupus diagnosis. No single test can show that you have lupus. Your doctor may have to do several tests and study your medical history. It may take time for the doctor to diagnose lupus. Telling a doctor about your symptoms and other problems you have had can help them understand your situation. Your history can provide clues to your disease. The doctor will look for rashes and other signs that something is wrong. Blood and urine samples may be taken. Blood tests often show if your immune system is overactive. A biopsy - tissue that is removed by a minor surgical procedure - may be examined under a microscope. Skin or kidney tissue examined in this way can show signs of an autoimmune disease.

What blood tests are used to diagnose lupus?

The blood tests used to diagnose lupus include:

• Antinuclear antibody (ANA) test - An antinuclear antibody test is a sensitive screening tool used to detect autoimmune diseases, including lupus. Antinuclear antibodies (ANAs) are antibodies that are directed against certain structures within a cell's nucleus (thus, antinuclear antibody). ANAs are found in particular patterns in people with autoimmune diseases - those in which a person's immune system works against his or her own body. Around 95% of people with SLE have this antibody. However, the test may also be positive in many people who do not have lupus or who have another autoimmune disease.

• Anti-DNA antibody test - Having the anti-DNA antibody means a person is very likely to have SLE, but people without the condition can still test positive for it. Anti-DNA antibody levels are often higher during a disease flare-up.

• Complement level test - Complement is a test for a chemical associated with immune system activity, which may be a sign of SLE activity.

Lupus Prevention Tips 

• Exercise. Low-impact exercises such as walking, swimming, and cycling can help prevent muscle wasting. Exercise also can have a positive impact on mood.
• Get enough rest. Pace yourself, alternating periods of activity with periods of rest.
• Eat well. People with lupus should eat a nutritious, well-balanced diet.
• Avoid alcohol. Alcohol can interact with your medication to cause significant stomach or intestinal problems including ulcers.
• Don't smoke. Smoking can impair circulation and worsen symptoms in people with lupus. Tobacco smoke also has negative effects on your heart, lungs, and stomach.
• Play it safe in the sun. People with lupus may develop rashes or disease flare-ups when exposed to the sun. All patients with lupus should protect themselves from the sun: wear sunglasses, a hat, and sunscreen when you go out in the sun.
• Treat fevers. Take care of fevers and infections promptly. A fever may indicate an infection or a lupus flare-up.
• Be a partner in your care. Build an honest and open relationship with your doctor. Be patient. It often takes time to find the right medication, and dosage, that works best for you. Follow your doctor's treatment plan and don't be afraid to ask questions.
• Get to know your disease. Keep a record of your symptoms, which parts of your body are affected, and any situations or activities that seem to trigger your symptoms.
• Ask for help. Don't be afraid to recognise when you need help and to ask for it. Consider joining a support group. It often helps to talk to others who have been through similar experiences.

What treatments are available for Lupus? 

Lupus is generally treated using:

• anti-inflammatory medicines like ibuprofen
• hydroxychloroquine for fatigue and skin and joint problems
• steroid tablets, injections and creams for kidney inflammation and rashes

Two newer medicines (rituximab and belimumab) are sometimes used to treat severe lupus. These work on the immune system to reduce the number of antibodies in the blood. 

To find out more about Lupus condition visit https://www.nhs.uk/conditions/lupus/

What is Ginger? 

Ginger (Zingiber officinale) is a perennial herbaceous plant with pungent underground stems called rhizomes.

Family: Zingiberaceae

Ginger is an ancient sterile cultigen which is no longer found growing wild. It is propagated by division in late spring.

Alternate names: common ginger, canton ginger, stem ginger

The edible parts of the ginger plant are the rhizomes and the above-ground stems when they are young and tender. 

Ginger Spices

Ginger derives its spiciness (or pungency) from the principle compounds gingerol, shogaol and zingerone. Gingerol is the active component in fresh ginger. Zingerone, which is the least pungent, occurs when gingerol is transformed by cooking. Shogaol, which is the most pungent, occurs when gingerol is dried. Shogaol is twice as pungent as gingerol. Gingerol is related to Capsaicin, which is the active component of chilli peppers.

What are the health benefits of ginger?

Ginger is a natural herb that is used across the globe as a spice. Due to the various health benefits of ginger, this herb also is considered a virtual medicine chest. Various studies have proven that ginger is highly effective for treating a number of health problems. Ginger has anti-nausea, anti-spasmodic, antifungal, anti-inflammatory, antiseptic, antibacterial, antiviral and antitussive (cough suppressant) properties that can do wonders for your health. Also, ginger is a good source of vitamins A, C, E, and B-complex, magnesium, phosphorus, potassium, silicon, sodium, iron, zinc, calcium and beta-carotene. To enjoy the medicinal benefits of ginger, you can use it in fresh, dried, powdered, juice or oil form.

Settles an upset stomach

The carminative properties present in ginger can be used to calm an upset stomach. It also helps relax the gastrointestinal muscles, hence preventing gas and bloating. Also, health experts often recommend ginger to treat stomach ailments such as dyspepsia or colic. It is also frequently used in the treatment of bacteria-induced diarrhoea. To improve digestion, try to eat ginger after any large meal. Ginger can also help alleviate the various symptoms of food poisoning.

Prevents Cold And Flu

Ginger boosts the immune system so it is used as a natural treatment for colds and flu. Moreover, ginger contains antiviral, antitoxic and antifungal properties. By inducing sweating and expelling heat, it also relieves mild fever. Consume ginger several times a day when suffering from a cold or the flu. It will help detoxify your body in a natural manner, which will make you feel better and speed up the healing process. You can also boil one teaspoon of ginger powder or two teaspoons of freshly grated ginger in two cups of water and inhale the steam to alleviate congestion and other symptoms associated with common colds.

Reduces Arthritis Pain

Ginger has strong anti-inflammatory properties that can help treat the pain associated with gout, rheumatoid arthritis and osteoarthritis. Ginger is fast becoming noted for its ability to reduce joint inflammation, and the pain associated with arthritis. It does this by lowering levels of certain tissue hormones called prostaglandins that can induce pain and inflammation.

Suppresses Coughs

Ginger is a natural analgesic and painkiller, hence it can be used to soothe the pain and irritation of a sore throat. It can also help reduce coughing, especially when caused by the common cold. The pungent warming action of ginger helps eliminate mucus from the lungs that may be causing the cough. You can chew some fresh ginger root or drink ginger juice or tea to suppress a cough. You can also massage the chest and back with ginger oil to help relieve and treat a cough.

Promotes Heart Health

Ginger has long been used for promoting a healthy heart. It lowers cholesterol level, regulates blood pressure, and helps prevent blood from clotting, which in turn helps reduce the risk of various heart diseases. High in potassium, ginger is great for heart health and the good amount of manganese present in ginger helps protect the heart, blood vessels and urinary passages.  So, include this herb in your regular diet to maintain good cardiovascular health.

Promotes Weight Loss

Ginger might even help those looking to shed a few excess pounds! It appears to temporarily increase thermogenesis in the body. Thermogenesis is the metabolic process whereby the body burns stored fat to create heat. Ginger therefore has a positive “boosting” effect on the metabolic rate, increasing fat burning.

Helps Treat Blood Sugar Imbalances

As for those with blood sugar imbalances and disorders such as diabetes, ginger appears to be very effective, both preventively and therapeutically. It has positive effects on insulin release and insulin action, improving both carbohydrate and fat metabolism.

Great Healing Properties

Ginger has some very powerful healing properties. This amazing spice has been found to possess broad-spectrum anti-bacterial, anti-parasitic, anti-viral and anti-inflammatory properties. Ginger also contains many types of powerful antioxidants, including gingerols, shogaols, and zingerones. Ginger is known for its characteristic “heat”. This, along with its unique flavour is down to the presence of volatile oils. These plant oils, the “gingerols” have analgesic, sedative, and antibacterial properties, as well as exerting positive effects on gastrointestinal tract “movement” or motility.

Helps with Digestive Problems

Long used in herbal medicine as a good “digestive”, it is both a practical and very effective antidote to indigestion, bloating, stomach pain and nausea. Chewing a little fresh ginger 30 minutes prior to a meal can boost digestive capacity, as well as quell feelings of nausea, and motion sickness. Ginger raises the “digestive fire”, and boosts our ability to digest food. 

Helps Prevent Cancer

The cancer-preventative effects of ginger are being well-documented too. Scientists have found that ginger possesses the biological potential to stop the growth of cancer cells, particularly colon cancer cells. 

This Month Is National Walking Month which is taking place in May 2018 with the purpose During May to see as many people as possible give walking everyday journeys a go, and there are loads of ways to take part. This is to help raise awareness and encourage people to walk more of the health benefits of walking. This campaign is run by a UK charity Living Streets. 

Living Streets

Living Streets are a UK charity for everyday walking.They strongly believe in creating a walking nation, free from congested roads and pollution, reducing the risk of preventable illness and social isolation and making walking the natural choice. They also believe that a walking nation means progress for everyone. Their ambition is to get people of all generations to enjoy the benefits that this simple act brings and to ensure all our streets are fit for walking. They are a dedicated group of professionals and volunteers, wanting to work with others to engineer walking back into their lives. https://www.livingstreets.org.uk/who-we-are/our-organisation 

How can you get involved with National Walking Month? 

#Try20 Tips

Sign Up For Emails 

Track your walking with the Public Health England Active10 App

Rate Your Walk  share your story about your everyday walk to help create a walking nation across the UK. 

Wear shoes that make you happy to fundraise the campaign on Tuesday 22nd May 2018 

Join or set up a local group 

Spread the word on social media 

Walking Cities Get walking! and encourage others instead of using public transport walk more 

Fundraising 

Make A Donation 

Take their walk to school week pledge

Useful Sources Include

https://www.walkingforhealth.org.uk/

https://www.ramblers.org.uk/

https://www.nhs.uk/news/2017/08August/Pages/10-minute-walk-a-day-app-launched-to-tackle-inactivity-epidemic.aspx

https://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx 

https://www.nhsinform.scot/healthy-living/keeping-active/activities/walking

Just Walk

JUST WALK on the 12th May 2018 is a unique charity challenge where you can walk to raise money for any charity of your choice or take on a personal challenge – and it ties in perfectly with National Walking Month! Just Walk is Across the Divide’s own charity walking challenge which allows individuals to raise money for a charity of their choice or simply for a personal goal. It doesn’t matter what the reason is for signing up, from a seasoned pro to a walking newbie, every attendee is given the full ‘Just Walk’ support and advice leading up to the big day and throughout the event

What are the main health benefits of walking? 

• Improves your heart health 

• Great exercise to help you lose weight and helps keep you active

• Helps to regulate blood pressure 

• Helps to fight off cancer 

• Improves circulation 

• Strengthens muscles and bones 

• Improves digestion 

• Boosts immunity 

• Increases lung capacity 

• Reduces stress 

• Increased productivity 

• Social confidence

The human body is designed to be alkaline and it functions properly in this state. The optimum pH for our blood and body tissues is about 7.35 to 7.45. This is slightly above the neutral pH level– between a pH of 0, which is completely acidic, and a pH of 14, which is completely alkaline.  However, the foods that most of us eat cause our bodies to be in a constant state of acidity. A constant state of acidity can lead to heart disease, a stroke, cancer, skin disorders, auto-immune conditions, allergies and the list goes on.  The solution to this problem is an alkaline diet, which will help balance the pH level of the fluids in the body, including blood and urine. Several foods are alkaline in nature and can help properly balance our pH levels to reduce daily ailments and the possibility of certain long-term health risks.

• 1. Lemons
• 2. Cucumbers
• 3. Celery
• 4. Avocado
• 5. Spinach
• 6. Garlic
• 7. Kale
• 8. Broccoli
• 9. Bell Peppers
• 10. Wheatgrass

1. Lemons

Lemons are extremely high in alkaline minerals, such as potassium, and magnesium that have alkalizing effects on the body. The citric acid in them is highly acidic in a natural state, but once consumed, the citric acid gets metabolized and has a wonderful alkaline effect on the body.  Lemons are a good source of calcium, iron and vitamins A, C and B-complex, as well as pectin fibre, and carbohydrates. They also contain potent antibacterial, antiviral and immune-boosting powers. Apart from having a cleansing and detoxifying effect on the body, lemons help improve digestion, aid weight loss, support skin health, boost immunity, fight cancer, control high blood pressure, prevent infections and lots more.

2. Cucumbers

Cucumbers are another healthy addition to an alkaline diet. They can quickly neutralize acids and aid digestion. The nutritional profile of cucumbers is very impressive. They are an excellent source of vitamins K, C and different B vitamins. You also get a good amount of copper, amino acids, carbohydrates, soluble and insoluble fibre, potassium, manganese, phosphorus, magnesium, biotin and silica. Plus, cucumbers are low in calories. They also have antioxidant and anti-inflammatory properties. Including cucumbers in your diet can help reduce your risk of cardiovascular disease, improve digestion, lower blood sugar levels and fight different types of cancer including breast, uterine, ovarian and prostate cancers. Being high in water content, they also keep the body hydrated.

3. Celery

Celery is another very alkaline food you should eat! It can neutralize acids and balance the pH level of your body. It is also a great diuretic, meaning it helps get rid of excess fluid in the body. Plus, being very high in water content, it helps hydrate and nourish the cells in your body.  Celery also contains vitamins A, C, K and some B vitamins, as well as calcium, magnesium, phosphorus, folate, potassium and fibre. Plus, it is low in calories, carbohydrates, fat and cholesterol. This simple green stalk helps lower cholesterol, inhibits several cancers, supports the immune system, fights inflammation, supports cardiovascular health, aids weight loss and lots more.

4. Avocado

Avocados are one of the foods you should eat every day. They help flush out acidic waste and promote a more alkaline environment in the body. This creamy, green fruit is packed full of nutrients. Avocados contain dietary fibre, folate, potassium, selenium, and a good amount of healthy fat, along with vitamins K, C, B5 and A. They also contain powerful antioxidants, such as alpha-carotene, beta-carotene, lutein, and more. Adding avocados to your diet will help aid weight loss, fight inflammation, improve your heart health, boost cardiovascular health, fight cancer and provide blood sugar benefits.

5. Spinach

Spinach, one of the healthiest leafy greens, is highly alkaline in nature. It is very rich in chlorophyll, which acts as an alkalizing agent and brings your body back to the optimal 7.4 range. Spinach is a good source of vitamins A, B2, C, E and K.  It is also loaded with minerals that provide the body with amazing alkaline effects, such as manganese, magnesium, iron, potassium, calcium and folate. Plus, it is loaded with dietary fibre, flavonoids and carotenoids. By eating spinach, you can boost muscle strength, fight anemia, improve heart health, prevent premature aging, reduce your risk of cancer and enjoy healthy skin.

6. Garlic 

A true miracle food, garlic is another alkaline food that encourages overall good health. The main compound in garlic is allicin, which has antibacterial, antiviral, antifungal and antioxidant properties. Also, garlic has nutrients including vitamins B1, B6 and C, as well as manganese, calcium, copper, selenium and many others.  Garlic aids detoxification by increasing production of glutathione that helps filter toxins from the digestive system. This alkaline-forming food offers many other health benefits, too. It promotes cardiovascular health, boosts immune health, lowers blood pressure, supports liver functioning, cleanses the liver, reduces inflammation and fights off cancer, to name a few.

7. Kale

Kale is another alkaline food that you should definitely include in your diet. Kale can balance the acid and alkalize the body. This leafy green vegetable is packed with rich vitamins, such as vitamins A, C and K. It also has nutrients like magnesium, calcium, manganese, copper, potassium, iron, phosphorus and protein. Plus, it offers antioxidant benefits. The fibre and sulfur in kale support the body’s natural detoxification process, so that your body can get rid of harmful toxins. It can even lower bad cholesterol, reduce your risk of cancer, improve heart health, aid weight loss, boost immunity and lots more.

8. Broccoli 

Broccoli is one of the top alkaline cruciferous vegetables that you should include in your diet. The phytochemicals in broccoli help alkalize the body, increase estrogen metabolism and reduce the symptoms of estrogen dominance. This tasty vegetable is also packed with a variety of vitamins, such as C, K and A. It also has fibre, manganese, potassium, iron, folate and protein. Moreover, it has amazing anti-inflammatory and antioxidant properties. Apart from alkalizing and detoxifying the body, broccoli helps fight cancer, improves digestion, boosts the cardiovascular system, improves immunity, supports skin health, boosts metabolism and lots more.

9. Bell Peppers

Be it red, green or yellow, bell peppers are highly alkaline in nature. They help transform acidic foods, raising the body’s overall alkaline level.Bell peppers also contain vitamins C, A, B6, E and K, along with potassium, manganese, copper, dietary fibre, folate, iron and several flavonoids that provide powerful antioxidant properties. When eaten regularly, bell peppers help boost immunity, lower hypertension, support eyesight, and increase the body’s metabolic rate. They also help decrease the risk of cardiovascular disease, Type 2 diabetes, cancer, inflammation and more.

10. Wheatgrass

Another highly alkaline food that people are not aware of is wheatgrass. It’s a very strong source of alkalinity as well as several nutrients for the body. It is a rich source of chlorophyll, amino acids and vitamins, such as A, B-complex, C, D and E. It also contains magnesium, potassium, iron, zinc, copper, selenium, thiamine and natural enzymes.Wheatgrass helps in the process of detoxification. It also revitalizes your liver and protects it from environmental pollutants. In addition, it boosts energy levels, improves immunity, aids weight loss, regulates blood sugar levels, improves heart health and fights cancer, to name a few. 

Your diet reflects your health! The healthier your diet is, the less you will become sick. Good and healthy food choices provide a well-balanced mix of antioxidants, vitamins, minerals and other beneficial compounds that help keep you healthy. Good and healthy food choices provide a well-balanced mix of antioxidants, vitamins, minerals and other beneficial compounds that help keep you healthy. But as people are becoming busier in this fast-paced world, many have begun to rely on highly processed, inflammation-producing foods. This ultimately results in poor health. You can reverse many of the effects of a poor diet by eating healthy and including disease-fighting foods in your diet. Always remember that when it comes to taking care of your health, prevention is the key and it is never too late to take steps toward better health. 

• Berries
• Dairy
• Fatty Fish
• Dark Leafy Greens
• Wholegrains
• Sweet Potatoes
• Tomatoes
• Beans/Legumes
• Nuts
• Eggs

Berries

Reach for berries for a powerful dose of disease fighting antioxidants. According to research, blueberries top the list of antioxidant-rich fruits, followed by cranberries, blackberries, raspberries, and strawberries. The colour of berries comes from the pigment anthocyanin, an antioxidant that helps neutralize "free radicals" (cell-damaging molecules) that can help lead to chronic diseases, including cancer and heart disease. Enjoy a cup of berries each day, as a snack; atop your cereal or yogurt; in muffins, salads, or smoothies; or as frozen treats.

Dairy

Dairy foods are not only the best food source of dietary calcium, but also have plenty of protein, vitamins (including vitamin D), and minerals key to fighting the disease osteoporosis.  Beyond strong bones, dairy may also help you lose weight. Research has shown that three daily servings of dairy as part of a calorie-controlled diet may help decrease belly fat and enhance weight loss. Low-fat dairy foods make excellent snacks because they contain both carbohydrates and protein. Whip up a smoothie with low-fat milk or yogurt, a splash of orange juice, and a handful of berries for an energizing meal substitute or anytime snack.

Fatty Fish

Omega-3 fatty acids are abundant in fish like salmon and tuna, disease fighting foods that can help lower blood fats and prevent blood clots associated with heart disease. Eating a diet rich in fatty fish can help reduce the risk of cardiovascular disease. There's another benefit to eating meals containing salmon or tuna: you'll reduce your potential intake of saturated fat from higher-fat entrees. Fire up the grill or put your fish under the broiler for a quick, tasty, and heart-healthy meal. 

Dark Leafy Greens

One of the best disease fighting foods is dark, leafy greens, which include everything from spinach, kale, to dark lettuces. They are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. Research indicates that  eating magnesium-rich foods such as spinach can reduce the risk of developing type 2 diabetes. Make your next salad with assorted greens, including supernutritious spinach or other dark coloured greens for a meal that fights disease.

Wholegrains

Wholegrains include the nutritional components that are typically stripped away from refined grains. They contain folic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes. Their fibre content helps keeps you feeling full between meals as well and promotes digestive health. Enjoy at least three servings a day of whole-grain goodness: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice; and whole-grain pasta, breads, and cereals. The soluble fibre from oats helps to lower blood cholesterol. 

Sweet Potatoes

One of the easiest ways to make a healthful dietary change is to think "sweet" instead of "white" potatoes. These luscious orange tubers are boasting a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fibre in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer. Its natural sweetness means a roasted sweet potato is delicious without any additional fats or flavor enhancers. Substitute sweet potatoes in recipes calling for white potatoes or apples to boost the nutrients.

Tomatoes

These red-hot fruits of summer are bursting with flavor and lycopene an antioxidant that may help protect against some cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals. Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or snack. Stuff a tomato half with spinach and top with grated cheese for a fabulous and colorful side dish.

Beans/Legumes

These nutritious foods are packed with phytochemicals; fat-free, high-quality protein; folic acid; fibre; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals. Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories. Think beans when making salads, soups, stews, or dips.

Nuts

Nuts are full of fats. But they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fibre, selenium, vitamin E, and vitamin A. Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack plenty of calories and it's easy to overeat these tasty treats. So enjoy nuts, but be mindful of your portion size. Try to limit yourself to an ounce a day. That's about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts. 

Eggs

Their cholesterol content once led to bad press for the mighty egg, but research has redeemed it. It turns out that saturated fat (eggs have little) plays a bigger role than the cholesterol in food in elevating our blood cholesterol. Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people. Eggs are adaptable to every meal. Enjoy eggs for a quick meal, or pack a hard-boiled egg for a tasty, high protein snack.

Antioxidants are important for your health. They work to protect the cells from damage caused by oxidants, which are free radicals that play a major role in disease formation. Antioxidants help prevent aging and different chronic diseases, including diabetes, cancer and cardiovascular diseases. This makes it important to include antioxidant-rich foods in your diet to help fight free-radical damage. Antioxidants naturally occur in certain fruits and vegetables.

 

 

• Broccoli
• Blueberries
• Spinach
• Beets
• Strawberries
• Kale
• Beans
• Pecans
• Dark Chocolate
• Artichokes

Broccoli

Out of all the cruciferous vegetables, broccoli is one of the best sources of antioxidants. The antioxidants in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene. This green vegetable is also packed with a variety of vitamins, such as C, K and A. It also has fibre, manganese, potassium, iron, folate and protein.

Blueberries

The tiny blue-colored berries are packed with antioxidants. In fact, blueberries contain the highest amount of antioxidants among several fruits from the same category.  The antioxidants in blueberries, especially a type called anthocyanins, are highly beneficial for your health. Blueberries are also loaded with vitamins C and K and manganese along with riboflavin, folate, fibre, niacin, magnesium, potassium, copper, iron and zinc.

Spinach

Spinach is another one of the richest sources of antioxidants. In fact, it is one of the best sources of beta-carotene, an antioxidant known for its anti-cancer, anti-aging and heart-protecting properties spinach is a good source of vitamins A, B2, C, E and K and contains minerals like manganese, magnesium, iron, potassium, calcium and folate. Plus, it is loaded with dietary fibre and is even low in calories.

Beets

Beets are rich in the antioxidant betalain, which is known to protect the body against a wide range of diseases. The root of the beet contains vitamins A, B6 and C, as well as potassium, magnesium, iron, folic acid, zinc, carbohydrates, protein and soluble fibre. Also, the green leafy tops are rich in vitamin C, calcium, iron and magnesium. 

Strawberries

Among antioxidant-rich foods, strawberries also rank high on the list. Strawberries contain anthocyanins, the antioxidants that protect against cardiovascular disease.Strawberries are loaded with several B vitamins and vitamins C and K. The berries also contain magnesium, manganese, potassium, dietary fibre, folate, copper, potassium, biotin and omega-3 fatty acids. In addition, they have high water content and are low in calories.

Kale

Kale is another antioxidant-rich food that you should definitely include in your diet. Kale contains a variety of antioxidants, and the most popular ones are quercetin and kaempferol. Both of these compounds are believed to be able to fight different diseases. This leafy green vegetable also is packed with vitamins, such as A, C and K, as well as several B vitamins. It also has nutrients like dietary fibre, magnesium, calcium, manganese, copper, potassium, iron, phosphorus and protein. Plus, it contains very little fat, most of which is the omega-3 fatty acid called alpha-linolenic acid (ALA). 

Beans

Beans, a diverse group of legumes that are inexpensive and healthy, are also one of the best vegetable sources of antioxidants. Beans are rich in compounds called flavonoids that act as antioxidants. Red and black beans have the highest antioxidant levels. All types of beans are also incredibly high in fibre, which can help keep your bowel movements regular. Also, most beans offer an amazing package of nutrients, including many vitamins and minerals like vitamin C, protein, calcium, zinc, selenium and folate.

Pecans

Pecans contain different forms of antioxidants like vitamin E, known as tocopherols, as well as other phenolic substances, many of them with antioxidant abilities. These nuts are also a rich source of many important B complex vitamins, vitamin A, folic acid, calcium, magnesium, phosphorus, potassium and zinc. Pecans are also a great source of unsaturated fats and protein.

Dark Chocolate

Dark chocolate, made from the seed of the cocoa tree, is one of the best sources of antioxidants. They come in the form of flavanols and polyphenols.These antioxidants have been linked to impressive health benefits, such as less inflammation and reduced risk factors for heart disease. Other healthy nutrients in dark chocolate are soluble fibre, potassium, manganese, zinc, selenium, copper, magnesium and iron. 

Artichokes

Artichokes, a dark-colored vegetable, are a rich source of antioxidants. They are especially rich in the antioxidant known as chlorogenic acid. Artichokes, a dark-colored vegetable, are a rich source of antioxidants. They are especially rich in the antioxidant known as chlorogenic acid. 

The neck, with its intricate structure and wide range of mobility, needs to remain in good condition to support healthy functioning and movement of your body. When there is pain in the neck making it difficult to move your head in any direction, it can be hard to carry out day-to-day activities. Most of the time, neck pain is not a serious condition and can be treated effectively using safe, natural methods. This article will outline the most effective natural home remedies for neck pain relief.

 

 

• Ice Pack
• Epsom Salt Bath
• Apple Cider Vinegar
• Lavender Oil
• Turmeric
• Ginger
• Cayenne Pepper

Ice Pack

Ice is one of the simplest remedies for neck pain. The cold temperature will help reduce inflammation and alleviate pain. A bag of frozen peas also works well. Put some crushed ice cubes in a plastic bag. Wrap the plastic bag in a thin towel. Put the ice pack on your neck for not more than 15 minutes at a time. Follow this remedy every two to three hours for the first 24 hours.

Epsom Salt Bath

An Epsom salt bath can help relieve muscle tension, reduce stress and give you instant pain relief. The magnesium sulfate in Epsom salt works as a natural muscle relaxant that helps reduce swelling and pain. Add one to two cups of Epsom salt to a warm bath. Soak your body, especially the neck area, in it for 15 to 20 minutes. Do this daily until your neck pain is healed completely.

Apple Cider Vinegar

Apple cider vinegar is a powerful antioxidant and anti-inflammatory that can relieve neck pain quickly. Plus, it has a number of important nutrients to eliminate the possibility of nutrient-deficiency related pain.

• Soak a paper towel in apple cider vinegar. Place it over the affected part of your neck. Leave it on for a couple of hours. Repeat twice daily until the pain is gone.

• Alternatively, add two cups of apple cider vinegar to lukewarm bath water. Soak in it for at least 15 minutes. Do this once daily until you recover completely.

Lavender Oil

Lavender oil can be used to relieve neck pain. It is very effective when used along with massage therapy. Massage can help ease tense muscles and may help you sleep better. Take a hot bath or shower to relax your sore neck muscles.

• Rub some lavender oil on your neck and shoulders.

• Apply gentle pressure in small circular motions to massage the affected area for 10 minutes.

• Repeat daily as needed. You can even dilute lavender oil with coconut oil or olive oil.

Turmeric

You can also use turmeric to treat neck pain. Turmeric’s curcumin is an important phytochemical that acts like an anti-inflammatory agent and hence helps ease pain. Also, turmeric helps improve blood circulation, which helps speed up the recovery process.

• Mix one teaspoon of turmeric powder in a glass of milk.

• Heat it over low heat for five minutes.

• Remove from heat, add little honey and allow it to cool.

• Drink this twice a day until your pain is gone completely.

Ginger

Ginger is a natural anti-inflammatory agent that also improves circulation and blood flow to the affected area. This in turn helps reduce pain as well as inflammation.

• Cut a small piece of ginger root into small slices. Boil the ginger slices in two cups of water for 10 minutes. Strain, add honey and drink the tea.

• You can drink up to three cups of ginger tea daily for a few days.

• Alternatively, mix one-half teaspoon of powdered dry ginger in a glass of water and drink it three times daily for a few days.

• You can also make a ginger compress.

• Wrap three tablespoons of freshly grated ginger in a piece of cheesecloth. Put the cheesecloth in hot water for 30 seconds.

• Allow it to cool and then place it on the neck area for 15 to 20 minutes. Repeat a few times daily until you get relief.

Cayenne Pepper

Cayenne pepper contains capsaicin which has analgesic as well as anti-inflammatory properties that help reduce neck pain.

• Add one teaspoon of cayenne pepper powder to two tablespoons of warm olive oil.

• Mix it well and then apply it on the sore muscles in your neck area.

• Follow this simple remedy twice daily until the pain is gone.

• You can also get a capsaicin cream and rub it gently on your neck and back muscles for quick relief. You can use this cream a few times a day.

Make May Purple for stroke is an annual stroke awareness month, which takes place every May. This campaign is hosted by Stroke Association. Friends, families and communities come together and are invited to show their support for people who have been affected by a stroke. The primary aim of the campaign is to help raise awareness of strokes and support those who are suffering or may be at risk of a stroke. The theme of the campaign is based on wearing purple and helps stroke survivors regain their independence.

• How can you get involved with Make May Purple?
• Stroke Association
• What is a stroke?
• ACT F.A.S.T
• Other stroke signs to look out for
• What are the causes of a stroke?
• What is a mini stroke?
• What health conditions can increase your risk of a stroke?
• Stroke Prevention Tips

How can you get involved with Make May Purple?

• Every penny raised will help provide support to stroke survivors. You can wear purple to work, university, or even outside in your community wherever you are.

• All activities being turned purple during the month of May. Whether that means wearing purple for a few days, or hosting a dress down day at work or university, every purple event taken part in will make a real difference to the lives of stroke survivors.

• You can also sign up and receive a fundraising pack, which includes everything you will need to have fun whilst raising vital funds to support the stroke association and its quality of care for stroke patients.

• You can also even dye your hair purple, face paint etc.

• You can also spread the word on social media using the hashtag #MakeMayPurple support the campaign. • You can also wear something purple or take a photo of your purple fun and share it on social media #MakeMayPurple so your friends and family members can sponsor you. Try to get others involved. To find out more about how to get involved in the campaign visit https://www.stroke.org.uk/get-involved/fundraising/make-may-purple

Stroke Association 

Stroke association are the UK’s leading stroke charity. They deliver stroke services across the UK , campaign for better stroke care, invest in research and fundraise to expand their reach to as many stroke survivors as possible. There are over 1.2 million stroke survivors in the UK with 100,000 strokes happening in the UK every year. Stroke association believe strongly in the following

• Preventing strokes,

• Everyone having the right to make the best recovery they can after a stroke,

• Research has the power the save lives and ensure people make the best recovery they can from a stroke.

What is a stroke?

A stroke is a serious life threatening medical condition that occurs when the blood supply to the brain is cut off. A stroke is a brain attack where the blood supply to part of your brain is cut off. When this happens, brain cells are deprived of oxygen and begin to die. When brain cells die during a stroke, abilities controlled by that area of the brain such as memory and muscle control are lost. Strokes are a medical emergency and urgent treatment is essential. The sooner a person receives treatment for a stroke, the less damage is likely to happen. If you suspect someone else is having a stroke call 999 immediately requesting an ambulance.

ACT F.A.S.T.

The main symptoms of stroke can be remembered with the word F.A.S.T.:

• Face – the face may have dropped on one side, the person may not be able to smile, or their mouth or eye may have dropped.

• Arms – the person with suspected stroke may not be able to lift both arms and keep them there because of weakness or numbness in one arm.

• Speech – their speech may be slurred or garbled, or the person may not be able to talk at all despite appearing to be awake.

• Time – it's time to dial 999 immediately if you see any of these signs or symptoms.

Other stroke signs to look out for

• sudden weakness or numbness on one side of the body, including legs, hands or feet.

• difficulty finding words or speaking in clear sentences.

• sudden blurred vision or loss of sight in one or both eyes.

• sudden memory loss or confusion, and dizziness; or a sudden fall.

• a sudden, severe headache.

What are the causes of a stroke?

Like all organs, the brain needs the oxygen and nutrients provided by blood to function properly. If the supply of blood is restricted or stopped, brain cells begin to die. This can lead to brain injury, disability and possibly death. There are two main causes of strokes:

• ischaemic – where the blood supply is stopped because of a blood clot, accounting for 85% of all cases. 

• haemorrhagic – where a weakened blood vessel supplying the brain bursts. 

What is a mini stroke?

There's also a related condition known as a transient ischaemic attack (TIA), where the blood supply to the brain is temporarily interrupted. This causes what's known as a mini-stroke, often lasting between a few minutes and several hours. Mini strokes should be treated urgently, as they're often a warning sign you're at risk of having a full stroke in the near future. Seek medical advice as soon as possible, even if your symptoms resolve.

What health conditions can increase your risk of a stroke?

• Heart Disease

• High Blood Pressure

• High Cholesterol

• Atrial Fibrillation

• Diabetes

• Obesity

Stroke Prevention Tips 

The best way to help prevent a stroke is to eat a healthy diet, exercise regularly, and avoid smoking and drinking too much alcohol as well as managing underlying conditions that increase your risk of a stroke such as high blood pressure. A low fat, high fibre diet is usually recommended including eating plenty of fruit and vegetables and wholegrains helps reduce your risk of developing a stroke. Regular exercise can help to maintain a healthy weight and lower your cholesterol and reduce your risk of developing a stroke. Not smoking will help to improve your general health and reduce your risk of a stroke and developing other conditions such as lung cancer and heart disease. Excessive alcohol consumption can lead to high blood pressure and weight gain. Do not drink over the recommended of 14 units per week to reduce your risk of developing a stroke. 

• What is Neck Pain?
• Neck Pain Continued
• What are the causes of neck pain?
• What are the symptoms of neck pain?
• When to seek medical advice for neck pain
• What treatments are available for neck pain?
• How can you prevent neck pain?
• Neck Pain Prevention

What is Neck Pain?

Neck pain can occur anywhere in your neck, from the bottom of your head to the top of your shoulders. It can spread to your upper back or arms. It may limit how much you can move your head and neck. Your neck is made up of vertebrae that extend from the skull to the upper torso. Cervical discs absorb shock between the bones. The bones, ligaments, and muscles of your neck support your head and allow for motion. Any abnormalities, inflammation, or injury can cause neck pain or stiffness.

Neck Pain Continued

Many people experience neck pain or stiffness occasionally. In many cases, it’s due to poor posture or overuse. Sometimes, neck pain is caused by injury from a fall, contact sports, or whiplash. Most of the time, neck pain isn’t a serious condition and can be relieved within a few days. In some cases, neck pain can indicate serious injury or illness and require a doctor’s care. If you have neck pain that continues for more than a week, is severe, or is accompanied by other symptoms, seek medical attention immediately.

What are the causes of neck pain?

Most neck pain is caused by activities that strain the neck. These kinds of activities can lead to neck strain, a sprain, or a spasm of the neck muscles. Neck pain can also be caused by an injury/accident or trauma. The most common causes of neck pain include

• the neck becoming locked in an awkward position while sleeping

• bad posture – for example, when sitting at a desk for a long time

• a pinched nerve

• an injury – for example, whiplash from a traffic accident or fall

What are the symptoms of neck pain?

You may feel a knot, stiffness, or severe pain in your neck. The pain may spread to your shoulders, upper back, or arms. You may get a headache. You may not be able to move or turn your head and neck easily. If there is pressure on a spinal nerve root, you might have pain that shoots down your arm. You may also have numbness, tingling, or weakness in your arm. If your neck pain is long-lasting (chronic), you may have trouble coping with daily life. Common side effects of chronic pain include fatigue, depression and anxiety.

When to seek medical advice for neck pain

Your doctor will ask questions about your symptoms and do a physical exam. He or she may also ask about any injuries, illnesses, or activities that may be causing your neck pain. During the physical exam, your doctor will check how well you can move your neck. He or she will also look for tenderness or numbness, tingling, or weakness in your arms or hands. If your pain started after an injury, or if it doesn't improve after a few weeks, your doctor may want to do more tests. Imaging tests such as an X-ray, an MRI scan, or a CT scan can show the neck muscles and tissues. These tests may be done to check the neck bones, spinal discs, spinal nerve roots, and spinal cord.

What treatments are available for neck pain?

• Use a heating pad on a low or medium setting for 15 to 20 minutes every 2 or 3 hours. Try a warm shower in place of one session with the heating pad.

• You can also buy single-use heat wraps that last up to 8 hours. Or you can try an ice pack for 10 to 15 minutes every 2 to 3 hours. You can try them to see if they help.

• Take acetaminophen (such as Tylenol). Ibuprofen or another anti-inflammatory medicine can also help relieve pain.

• Avoid more injury to your neck by changing activities and habits, such as how you sit or sleep.

• Try exercises or manual therapy to help you move your head and neck more easily.

• See a physical therapist, chiropractor, or osteopathic doctor for this type of care.

• To treat chronic neck pain, your doctor may prescribe medicine to relax your neck muscles. Or you may get medicines to relieve pain and help you sleep. You might also try massage or yoga to relieve neck stress.

How can you prevent neck pain?

Avoid slouching or a head-forward posture. Sit straight in your chair with your lower back supported, feet flat on the floor, and shoulders relaxed. Don't sit for long periods without getting up or changing positions. Take short breaks several times an hour to stretch your neck muscles. 

If you work at a computer adjust the monitor so the top of the screen is at eye level. Use a document holder that puts your work at the same level as the screen.

If you use the telephone a lot, use a headset or speaker phone. Don't cradle the phone on your shoulder.

Adjust the seat of your car to a more upright position that supports your head and lower back. Make sure that you are not reaching for the steering wheel while driving. Your arms should be in a slightly flexed, comfortable position.

Neck Pain Prevention

Use proper lifting techniques lift with your knees, not your back.

When sleeping, make sure your head is the same height as the rest of your body

Have a firm mattress

Sit upright- roll your shoulders back gently and bring your neck back

Avoid sitting in bad positions that strain your neck for a long time

Better posture

• What is the Rib Cage?
• Rib Cage Continued
• How many ribs do we have?
• What conditions affect the rib cage?
• What can cause rib cage pain?
• What are the symptoms of rib complications?
• How can rib complications be treated?
• What are the symptoms of a rib injury/broken rib?
• When to seek medical advice for rib cage pain
• What treatments are available for rib cage conditions?
• Emergency Situations Rib Injuries

What is the Rib Cage?

The rib cage, also called the thoracic cage, is a bony structure made up of the rib bones and their connective tissues. The rib cage forms part of the body’s respiratory system. It enables expansion of the chest cavity so that the lungs can expand and breathe in oxygen. The rib cage also encloses the thoracic cavity and helps protect the heart and lungs from damage.

Rib Cage Continued

There are 24 ribs in the human body, divided into two sets of 12 curved, flat bones. Each ones is attached by cartilage at the back to the thoracic vertebrae. The first upper seven ribs are known as ‘true ribs’ and are directly attached by cartilage to a long flat bone at the centre of the chest called the sternum (breastbone). The remaining pairs of ribs are known as ‘false ribs’. The eighth, ninth and tenth ribs are also attached to the sternum but not directly. The eleventh and twelfth ribs are called ‘floating ribs’ as they are not directly attached to the sternum. Some people are missing these ribs, while others may have an extra set.

How many ribs do we have?

While there are variations on the numbers of ribs, both men and women generally have the same number of 24 ribs. Men’s rib cages are usually larger than women’s as testosterone during puberty triggers expansion of the rib cage to allow for better oxygen inhalation.

What conditions affect the rib cage?

Conditions affecting the ribcage include:

• Bruised, cracked or fractured ribs- the most common condition affecting the rib cage.

• Flail chest- a potentially serious condition where more than one rib is fractured and can affect expansion of the ribcage and ability to breathe.

• Pectus excavatum- sunken chest is a congenital deformity where several ribs grow abnormally.

• Pectus carinatum- also known as pigeon chest, a deformity that causes the sternum and ribs to stick out.

• Bifid or bifurcated ribs- a congenital deformity where the end of the rib is split in two at the sternum.

• Sternal fracture- relatively uncommon and linked with severe trauma. This can be fatal due to associated heart or lung injuries.

• Rib removal- this can be done surgically for cosmetic or therapeutic reasons.

• Cervical rib- where an extra rib occurs on one or both sides and can cause nerve problems in the arm.

What can cause rib cage pain?

• Costochondritis- inflammation of the cartilage near the sternum

• Osteoporosis- a common type of bone disease that can cause fractures

• Pleurisy- swelling of the lining of the lungs that causes rib pain with deep breathing

• Sports injury

• Domestic fall

• Assault or body injury

• Forceful coughing

What are the symptoms of rib complications?

• Shoulder and neck pain radiating to the arm

• Weakness, tingling, numbness in the arms or fingers

• Difficulty with hand movements

• Blood clot formation causing red or black blotches on fingers

• Raynaud’s

• Excessive Coughing

How can rib complications be treated?

• Physiotherapy

• Stretching and exercising

• Massage

• Anti-Inflammatories

What are the symptoms of a rib injury/broken rib?

• Pain with breathing

• Swelling and tenderness on the affected rib cage area

• Skin bruising

When to seek medical advice for rib cage pain

Seek medical advice if you have ongoing pain in the rib cage. You may be asked the following questions by your GP:

• Start, duration and severity of the pain

• If the pain is sharp, stabbing, aching or pressured

• Location of the pain (one or both sides)

• If twisting or bending or breathing deeply worsens pain

• Prior injury to the chest

• Your medical history and any other symptoms

• Your GP if necessary will then conduct further tests which may include a chest x-ray or a bone scan to determine what rib condition you are suffering from and you may be referred to a specialist.

What treatments are available for rib cage conditions?

Treatment of rib cage conditions will depend on the cause of the condition. Bruised or fractured ribs are treated the same way, which means a chest X-ray is not usually necessary. As ribs cannot be splinted like other bones, painkillers, rest, icing and immobilisation may be recommended, so they can heal naturally. Supporting ribs with a pillow while coughing should help and it’s important not to smoke during recovery. Rib injuries usually take about 3 to 6 weeks to heal.

Emergency Situations Rib Injuries

Where several ribs are injured due to a fall, crush or car injury, you will need immediate medical attention and assessment. Seek urgent medical help if you have:

• Difficulty breathing

• Increasing chest pain

• Coughing up blood

• Temperature over 38C (100.4F) The above symptoms may indicate a chest infection. More rarely, rib injuries can trigger serious lung problems such as pneumothorax or lung collapse. This happens when a broken rib has damaged a lung.

• How can you get involved with On Your Feet Britain?
• What are the health benefits of walking?
• Read Our Useful Blogs
• How to become more active
• Change Your Commute
• Take breaks and move more
• Organise team challenges
• Don't email or phone colleagues

How can you get involved with On Your Feet Britain?

Take part in the national day when workers across Britain unite together and participate in a variety of fun and simple activities to #SitLess and #MoveMore at work on Friday 27th April 2018 and spread the word on social media to show your support for the campaign and raise awareness. Sign up, fundraise, host your own event, encourage your workplace to get involved. 

What are the health benefits of walking?

• Maintain a healthy weight

• Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes

• Strengthen your bones and muscles

• Improve your mood

• Improve your balance and coordination

• The faster, farther and more frequently you walk, the greater the benefits.

Read Our Useful Blogs

https://www.nationwidepharmacies.co.uk/nwp-news/top-running-tips/

https://www.nationwidepharmacies.co.uk/nwp-news/benefits-of-exercise/

https://www.nationwidepharmacies.co.uk/nwp-news/tips-for-posture-do-and-dont/

https://www.nationwidepharmacies.co.uk/nwp-news/indoor-exercise-a-rough-guide/

https://www.nationwidepharmacies.co.uk/nwp-news/fitness-workouts-a-rough-guide/

How to become more active

On Friday 27th April 2018, Get Britain standing in association with active working are asking the nation to unite against prolonged office sitting by taking on the challenge to get on their feet. The On Your Feet Britain challenge dares you to convert sitting time into standing time. The NHS recommends that adults aged 19-64 should try to be active daily in order to remain healthy and do at least 150 minutes of moderate aerobic activity every week.

Change Your Commute

Build physical activity into your commute to and from work by cycling or walking (the full journey as an alternative public transport). This will help to incorporate exercise into your daily routine and count towards the recommended 150 minutes of physical activity per week. 

Take breaks and move more

Avoid sitting for long periods of time without moving, instead break them up by going for a walk, going to the kitchen to eat your lunch, walking around the office, washing up etc. Stretching can also help as well as walking up stairs is also good exercise especially for your leg muscles. Avoid eating at your desk as it is important to take your lunch break as having a break is beneficial for your wellbeing and provides the perfect opportunity to get active. Go outside for a walk and enjoy the scenery and get up as part of your lunch break. 

Organise team challenges

Arrange team active challenges that will get you more physically active such as going out for a jog, going out for a run, walking up steps to keep you and your team occupied. It can be easier to commit to more active choices when working with a team.

Don't email or phone colleagues

When you need to discuss something with one of your colleagues, opt for going to speak to them in person instead of emailing or phoning. This will help to get you moving and minimise the time you spend sitting down. It is a fantastic way for the whole workforce to move more and sit less.

Many people try dieting to lose belly fat, but this is not the optimal solution. The ideal way to get rid of belly fat is to choose your foods wisely and do some physical exercise daily. Knowing what to include in your diet is half the job, the other half is doing exercises daily that suit your body type. Certain foods actually help reduce stubborn belly fat and will get you well on your way to enjoying a slimmer physique. 

• Almonds
• Watermelon
• Beans
• Celery
• Cucumber
• Tomatoes
• Avocado
• Apples
• Tart Cherries
• Pineapple

Almonds

Almonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Both fats help prevent you from overeating. Eating almonds suppresses hunger. They also help fight against heart disease. High in magnesium, almonds are a key component for muscle building, and having more muscle will help you burn more belly fat. In addition, the high fibre content in almonds will keep you feeling full for a longer time. Because almonds contain few calories, they will not contribute to belly fat. So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.

Image credit: https://www.ketogenicsupplementreviews.com/

Watermelon

Watermelon is a perfect food to reduce belly fat. Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal. Plus, it keeps you feeling full longer and also helps combat water retention. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. It is a great addition to a low-calorie and low-fat diet. Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.

Beans

Regular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Beans also help you feel full for a longer time, thus keeping you from overeating. This happens as beans are an excellent source of soluble fibre. This fibre especially targets belly fat, helping to break it down so the fat can be eliminated from the body. Plus, the protein in beans provides energy to your body. You can easily include beans in your daily meals by adding them to salads, soups or side dishes.

Celery

To get a flat tummy, fill your plate with green leafy vegetables like celery. Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss. You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. You can also add celery to salad or soup. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.

Cucumber

Cucumbers are an extremely refreshing and low-calorie food. 100 grams of cucumber contains approximately 96 percent water and only about 45 calories. They are packed with minerals, dietary fibers and vitamins. Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.

Tomatoes

One large tomato has just 33 calories. It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat. This compound also fights chronic diseases associated with obesity. Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet.

Avocado

An important amino acid known as lecithin in avocado helps in managing body weight. Also a source of good fats—monounsaturated and polyunsaturated fats, avocado helps burn belly fat easily. Its rich fibre content also helps keep hunger at bay and keep you from overeating. Plus, avocado has anti-aging, antifungal and antibacterial properties that provide many beauty and health benefits.

Apples

Apples are high in dietary fibre, flavonoids, phytosterol and beta-carotene, which make your belly feel full and help you avoid overeating. The natural compound in apples known as pectin aids in weight loss. Fruits rich in pectin usually require more chewing and when the pectin dissolves in the stomach, it forms a gel-like substance that traps dietary cholesterol and fat. In addition, pectin also reduces the risk of colon cancer, and the antioxidants and vitamin C in apples will help keep your skin wrinkle-free.

Tart Cherries

Tart cherries helps lower symptoms of heart disease and metabolic syndrome. Metabolic syndrome increases the risk of belly fat as well as heart disease and diabetes. These cherries reduce cholesterol levels in the body and can reduce body fat to a great extent. Tart cherries also have antioxidant properties that have anti-aging benefits, making you look younger and feel better.

Pineapple

This tropical fruit contains the enzyme bromelain, which has anti-inflammatory properties. This enzyme metabolizes protein that contributes to a flatter tummy. Bromelain’s antibacterial properties also help combat the bacteria that causes diarrhea and is also very effective in healing bowel disorders. Relief from stomach conditions can result in less abdominal bloating and a slimmer waistline. Plus, pineapple contains vitamins B-6 and C, manganese, thiamine, copper, and fiber that provide a number of health benefits.

Fruit and vegetables are part of a healthy, balanced diet and can help us stay healthy. It's important that we eat enough of them. Evidence shows there are significant health benefits to getting at least five 80g portions of a variety of fruit and vegetables every day. That's five portions of fruit and veg in total, not five portions of each. The 5 A Day campaign is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some cancers. 

• Why is it important to eat fruits?
• What nutrients are in fruits?
• What are the health benefits of eating fruit?
• Why is it important to eat vegetables?
• What are the nutrients in vegetables?
• What are the health benefits of eating vegetables?

Why is it important to eat fruits?

What nutrients are in fruits?

• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

What are the health benefits of eating fruit?

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Why is it important to eat vegetables?

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

What are the nutrients in vegetables?

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.
   

What are the health benefits of eating vegetables?

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

An allergic reaction can affect the nose, lungs, throat, sinuses, ears, lining of the stomach or the skin. It can cause a variety of symptoms, such as a runny nose, sneezing, itching, watery eyes etc. There are several ways to treat allergies to prevent annoying and troublesome symptoms. If you are prone to allergies, you can include some anti-allergy superfoods in your diet to prevent as well as alleviate the problem. This article will outline the best foods to help treat allergies. 

• Ginger
• Garlic
• Turmeric
• Salmon
• Sweet Potatoes
• Lemons
• Apples
• Flaxseeds
• Collard Greens
• Green Tea

Ginger

Loaded with anti-inflammatory and antioxidant properties, ginger is another powerful anti-allergy food. In fact, it works better than antihistamine drugs at stopping inflammation. Plus, it can inhibit airway contraction and stimulate the secretion of mucus, which helps prevent and alleviate asthma symptoms. Drink 2 cups of ginger tea daily. Also add a few slices of ginger root to your everyday foods and beverages for good health. If you want to take ginger supplements, consult your doctor first. 

Garlic 

Garlic is another anti-allergy superfood that you must include in your diet. Its ability to inhibit the activity of certain enzymes that generate inflammatory compounds in the body can help prevent allergic reactions. Plus, the anti-inflammatory, antibiotic, antioxidant and immune-boosting properties of garlic can help keep the doctor away during the allergy season. Eat one to two crushed raw garlic cloves daily to combat allergies. You can also opt to take garlic supplements after consulting a doctor.

Turmeric

Turmeric is a powerful weapon to prevent allergies. It contains the active ingredient curcumin, a powerful antioxidant and anti-inflammatory compound that helps fight allergies. Plus, it works as a decongestant that can relieve many symptoms of an allergic reaction. Mix 1 teaspoon of turmeric powder in a glass of hot milk and drink it once daily. You can also use turmeric in your cooking. Alternatively, take turmeric supplements after consulting a doctor.

Salmon

Salmon is a cold-water fish high in omega-3 fatty acids DHA and EPA. These fatty acids are very good inflammation fighters and thus help calm your allergies. Also, salmon can improve lung functioning, thus reducing the intensity of allergy symptoms like asthma, congestion and cold-like symptoms. Eat a minimum of two portions of salmon every week throughout the year and increase to three portions during the allergy season. Along with salmon, you can include mackerel, trout, herring and sardines in your diet.

Sweet Potatoes

Sweet potatoes have the most concentrated form of beta-carotene, along with potassium, manganese and vitamin B6 that help heal inflammation in the body. Plus, they contain vitamin C that strengthens the immune system and decreases the production of histamine. They also have unique root proteins that contain antioxidant properties. Eat 1/2 cup of boiled, grilled or roasted sweet potatoes on regular basis to improve your immune system and prevent allergies.

Lemons

Lemons are an excellent immune-boosting fruit that can prevent allergies. It is loaded with vitamin C and antioxidants. It also works as an antitoxin and helps keep your body alkaline.  Drink lemon water throughout the day to detoxify your body and get rid of toxins and impurities. Another option is to mix the juice of one lemon with olive oil to make a healthy dressing for salads and sandwiches. 

Apples

An apple a day can keep your immune system healthy and can keep allergies at bay. Apples are loaded with quercetin, a flavonoid known to effectively protect against allergic reactions. Quercetin stabilizes the cell membranes of mast cells and basophils, in turn preventing the release of excess histamine in your body.

Flaxseeds

Flaxseeds, which contain selenium and omega-3 fatty acids, can help prevent allergic reactions. The fatty acids help prevent and alleviate allergies by reducing inflammatory chemicals in the body. Plus, it has selenium that helps the immune system work correctly and increases the action of antioxidants. Add 1 tablespoon of ground flaxseed to a glass of warm water or milk and drink it once daily. You can also sprinkle some ground flaxseed on cereal, salads, yogurt and other dishes.

Collard Greens

Regular consumption of collard greens can also help prevent allergic reactions during the allergy season. This green vegetable contains phytochemicals called carotenoids, which are known for easing allergic reactions. Plus, collard greens are a good source of vitamin C along with other important nutrients that help boost your immune system. Buy the dark-colored collard greens, as they have high carotenoid levels. To fully reap the anti-allergy benefits, cook them lightly in a good quality fat source like olive oil. 

Green Tea

Allergy sufferers must add green tea to their diet to boost their immune system and prevent allergic reactions. Drink 2 cups of green tea daily. To make the tea more effective, add some honey and lemon to it. 

To build muscles and lose fat, you need to follow a strict diet plan. You must include foods that contain protein, healthy carbohydrates and healthy fats as well as other nutrients, vitamins and minerals to maintain healthy stronger muscles. This article will outline the best foods for stronger muscles.

• Eggs
• Chicken Breast
• Salmon
• Quinoa
• Spinach
• Almonds
• Sweet Potatoes
• Flaxseeds
• Legumes

Eggs

Egg whites contain protein, which is the building block of muscles. In fact, they contain high quality protein with all nine essential amino acids needed for optimal muscle recovery and building, as well as valuable minerals like calcium, zinc and iron. Egg yolks are a rich source of vitamins, including A, E, K and a range of B vitamins such as vitamin B12, riboflavin and folic acid. All these nutrients are essential for boosting metabolism and turning fat into energy. Eat one or two eggs daily to build muscles and remain healthy. You can cook eggs in several ways such as boiled, scrambled or pouched. Egg whites from hard boiled eggs are preferred.

Chicken Breast

Another superfood to get lean muscle is chicken breast. It is a great source of lean protein, which is easily synthesized to repair muscle tissue and other cells damaged during hard training. It also has a host of other body building friendly nutrients such as niacin, vitamin B6, iron, selenium and zinc. Baked, roasted or grilled chicken breast dishes are the best options to get lean muscle building protein in your diet. You can also include chicken breast in salads, sandwiches, soups and eat it without the skin for full muscle built properties.

Salmon

Fish such as salmon, is considered a very effective superfood for stronger muscles. Salmon can help you build lean muscle and burn fat because of its unique combination of long-chain omega-3 fats EPA and DHA, B vitamins and high quality protein. It also has other nutrients such as magnesium, selenium, calcium and iron that promote lean muscle building, repair and recovery. Eat some grilled salmon with a salad or green vegetables once or twice a week.

Quinoa

As quinoa is high in protein and low in calories, it is an ideal food for building lean muscle. The protein it contains is made up of all nine essential amino acids, which means it’s a complete protein that will help build and repair muscles. Quinoa is also high in fibre, riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta carotene. The benefits of quinoa are it also encourages increased muscle mass, reduces fat mass and it is gluten free as well as cholesterol free. It is easy to prepare this dish and it can be included in soups and salads or cooked with meat and vegetables.

Spinach

Spinach is also a great food to help build strong, ripped muscles. The calcium in spinach helps relax the muscles to prevent cramping during training. It is high in iron content that is important for muscle building. This green vegetable also contains l-glutamine and amino acids that are important for efficient muscle contractions. Have raw spinach juice or eat with vegetables or salad, include in meals, and also in sandwiches.

Almonds

Another healthy choice for those who want to build muscles is almonds. The protein, fibre and vitamin E in almonds are beneficial for your muscle strength. The powerful antioxidants in almonds help to fight free radicals and help you recover quicker from your workouts. They also contain energy boosting manganese and copper. Eat one or two servings per day which can include around 24 almonds and soaked/dry roasted almonds are the best choice.

Image credit: https://www.ketogenicsupplementreviews.com/

Sweet Potatoes

Sweet potatoes are also considered good for a body building diet due to their high fibre, potassium and vitamin content. They can be taken as a post workout snack. They are high in complex carbohydrates that replenish your glycogen stores after a workout. They’re packed with carotenoids, vitamins B6, C, E, D, iron, copper, magnesium and quercetin that are important for a healthy body. They are loaded with fibre so they also help to control appetite, burn fat and maintain healthy digestion. After intense workouts, eat roasted or grilled sweet potatoes, preferably with a combination of grilled chicken a good source of lean protein.

Flaxseeds

Flaxseeds contain many nutrients that are essential for losing body fat and building muscle. Flaxseeds are one of the best plant sources of healthy omega-3 essential fatty acids, which help reduce inflammation. Reducing inflammation in the body is important when building muscle. This means the muscles will not be sore after intense workouts and the body will be able to heal muscles faster. They are also a rich source of fibre which helps to increase energy and stamina. Flaxseeds are also a source of complete protein, containing all essential amino acids that your body requires. This can be eaten in salads, cereals, soups, smoothies, protein shakes.

Legumes

If you are serious about building muscle, you must include more legumes in your diet. Legumes of different kinds are highly nutritious sources of protein, complex carbohydrates and fibre. Protein helps build and maintain muscle strength; fibre is essential for proper insulin response. Complex carbohydrates provide a more stable and longer lasting supply of energy for working out. Some of the common legumes include kidney beans, black beans, chickpeas, lentils.

Ms Awareness Week will be held from Monday 23rd April 2018 until Sunday 29th April 2018 with the primary purpose of raising awareness and support people living with MS. This will be held by MS Trust which is a UK charity that provides trusted information to help people with MS live the best life possible; train and educate MS health professionals to offer the best care and fund MS nurses in the areas of greatest need.

• How can you get involved with MS Awareness Week?
• What is Multiple Sclerosis?
• MS Continued
• How does MS occur?
• How does MS affect the nerves?
• What are the causes of MS?
• What are the symptoms of MS?
• How is MS diagnosed?
• What are the treatments for MS?
• Useful Sources Include

How can you get involved with MS Awareness Week?

• Donate

• Fundraising

• Take Part In An Event

• Volunteer

• Shop

• Be Bold In Blue

• Spread The Word

• MSTV

What is Multiple Sclerosis?

Multiple Sclerosis (MS) is a lifelong condition that affects the central nervous system. Multiple sclerosis (MS) is a condition which can affect the brain and/or spinal cord, causing a wide range of potential symptoms, including problems with vision, arm or leg movement, sensation or balance. It's a lifelong condition that can sometimes cause serious disability, although it can occasionally be mild.

MS Continued

Average life expectancy is slightly reduced for people with MS. It's estimated that there are more than 100,000 people diagnosed with MS in the UK. It's most commonly diagnosed in people in their 20s and 30s, although it can develop at any age. It's about two to three times more common in women than men.

How does MS occur?

MS is an autoimmune condition, which means your immune system mistakes part of your body for a foreign substance and attacks it. In the case of MS, it attacks the myelin sheath in the brain and/or spinal cord. This is the layer that surrounds your nerves, protecting them and helping electrical signals travel from the brain to the rest of the body. The attacks cause the myelin sheath to become inflamed in small patches (plaques or lesions), which can be seen on a magnetic resonance imaging (MRI) scan.

How does MS affect the nerves?

These patches of inflammation can disrupt the messages travelling along the nerves. It can slow them down, jumble them, send them the wrong way, or stop them from getting through completely. This disruption leads to the symptoms and signs of MS. When the inflammation goes away, it can leave behind scarring of the myelin sheath (sclerosis). These attacks, particularly if frequent and repeated, can eventually lead to permanent damage to the underlying nerves.

What are the causes of MS?

• your genes – MS isn't directly inherited, but people who are related to someone with the condition are more likely to develop it; the chance of a sibling or child of someone with MS also developing it is estimated to be around 2-3%

• lack of sunlight and vitamin D – MS is more common in countries far from the equator, which could mean that a lack of sunlight and low vitamin D levels may play a role in the condition, although it's not clear whether vitamin D supplements can help prevent MS

• smoking – people who smoke are about twice as likely to develop MS compared to those who don't smoke

• viral infections – it has been suggested that infections, particularly those caused by Epstein-Barr virus (responsible for glandular fever), might trigger the immune system, leading to MS in some people

What are the symptoms of MS?

• Fatigue

• Difficulty walking

• Vision problems such as blurred vision

• Problems controlling the bladder

• Numbness or tingling in different parts of the body

• Muscle stiffness, spasms, weakness

• Problems with balance and co-ordination

• Problems with thinking, learning and planning

• Mobility problems

• Speech and swallowing difficulties

• Mental health complications such as depression and anxiety

How is MS diagnosed?

Diagnosing MS is complicated because no single test can positively diagnose it. Other possible causes of your symptoms may need to be ruled out first. It may also not be possible to confirm a diagnosis if you have had only one "attack" of MS-like symptoms. A diagnosis can only be made with confidence once there's evidence of at least two separate attacks, although this may include signs of attacks on an MRI scan that you may not realise you have had. To find out more about MS Diagnosis visit https://www.nhs.uk/conditions/multiple-sclerosis/diagnosis/

What are the treatments for MS?

There's currently no cure for multiple sclerosis (MS), but it's possible to treat the symptoms with medications and other treatments. Treatment for MS depends on the specific symptoms and difficulties the person has. To find out more about MS Treatments visit https://www.nhs.uk/conditions/multiple-sclerosis/treatment/

Useful Sources Include

• https://www.mssociety.org.uk/about-us

• https://ms-research.org.uk/

• https://www.mstrust.org.uk/

• https://www.msntc.org.uk/

• https://www.mspeopleshelp.co.uk/

Allergy Awareness Week will take place on Monday 23rd April 2018 until Sunday 29th April 2018; this week is designed to raise awareness of people living with allergies. This year the focus of the campaign will be on travelling with an allergy and raising awareness of the issues faced by people with allergy when travelling. https://www.allergyuk.org/allergy-awareness-week

• Allergy UK
• What is an allergy?
• What are the most common causes of allergic reactions?
• How does an allergic reaction occur?
• What are the symptoms of an allergic reaction?
• How is an allergy diagnosed?
• How do you manage an allergy?

Allergy UK

This campaign is run by Allergy UK who are a leading national patient charity for people living with all types of allergies. They work with the government, professional bodies, healthcare professionals and corporates towards their vision of helping to improve the lives of millions of people with allergic disease.

What is an allergy?

An allergy is the response of the body's immune system to normally harmless substances, such as pollens, foods, and house dust mite. Whilst in most people these substances (allergens) pose no problem, in allergic individuals their immune system identifies them as a’ threat’ and produces an inappropriate response.

What are the most common causes of allergic reactions?

The most common causes of allergic reactions are:

• pollen from trees and grasses

• house dust mites

• moulds

• foods such as peanuts

• pets such as cats and dogs, and other furry or hairy animals such as horses, rabbits and guinea pigs

• insects such as wasps and bees

• medicines (these may cause reactions by binding to proteins in the blood, which then trigger the reaction)

How does an allergic reaction occur?

When a person comes into contact with a particular allergen they are allergic to, a reaction occurs. This begins when the allergen (for example, pollen) enters the body, triggering an antibody response. When the allergen comes into contact with the antibodies, these cells respond by releasing certain substances, one of which is called histamine. These substances cause swelling, inflammation and itching of the surrounding tissues, which is extremely irritating and uncomfortable.

What are the symptoms of an allergic reaction?

• sneezing

• wheezing / coughing / shortness of breath

• sinus pain / runny nose

• nettle rash / hives

• swelling

• itchy eyes, ears, lips throat and mouth

• rashes

• spots

• sickness, vomiting & diarrhoea

How is an allergy diagnosed?

If you believe you have suffered an allergic reaction that has caused symptoms such as rashes, swelling or sneezing then visit your GP for further diagnosis. Your GP may ask the following questions:

• Do your symptoms occur at any particular time of the day?

• Do you only get symptoms at certain times of the year?

• Do you suffer more at night time or during the day?

• Do your symptoms occur when you are in the house as well as outside?

• Does exposure to animals bring on your symptoms?

• Do you think that any food or drink triggers your symptoms?

• Do the symptoms occur everytime you come into contact with the allergen?

• Do your symptoms improve or worsen when on holiday?

How do you manage an allergy?

1. Documenting where and when a reaction occurs

2. Reducing the risk of an allergic reaction by avoiding the allergen, wherever possible.

3. Medical treatments to reduce symptoms including medications and immunotherapy.

While there is no cure for diabetes, with your blood sugar level under control you can live a totally normal life. There are various natural remedies for diabetes that will help you control your blood sugar level. This article will outline the most effective natural home remedies for managing diabetes at home by simply following these home remedies.

• Bitter Gourd
• Cinnamon
• Aloe Vera
• Guava
• Okra
• Fenugreek
• Mango Leaves
• Curry Leaves
• Black Plum

Bitter Gourd

Bitter gourd, also known as bitter melon, can be helpful for controlling diabetes due to its blood glucose lowering effects. It tends to influence the glucose metabolism all over your body rather than a particular organ or tissue. It helps increase pancreatic insulin secretion and prevents insulin resistance. Thus, bitter gourd is beneficial for both type-1 and type-2 diabetes.

• Drink some bitter gourd juice on an empty stomach each morning. First remove the seeds of two or three bitter gourds and use a juicer to extract the juice. Add some water and then drink it. Follow this treatment daily in the morning.

• You can also include one dish made of bitter gourd daily in your diet.

Cinnamon

Powdered cinnamon has the ability to lower blood sugar levels by stimulating insulin activity. It contains bioactive components that help to prevent and fight diabetes. There are many health benefits of cinnamon so this is a great temporary home remedy to treat diabetes.

• Mix one half to one teaspoon of cinnamon in a cup of warm water. Drink it daily.

• Another option is to boil 2-4 cinnamon sticks in one cup of water and allow it to steep for 20 minutes. Drink this solution on a daily basis.

• You can also add cinnamon to warm beverages, smoothies and baked goods.

Aloe Vera

Aloe vera gel helps lower fasting blood glucose levels. It contains phytosterols that have possible anti-hyperglycemic effects for type-2 diabetes. The combination of aloe vera gel, bay leaves and turmeric is helpful for controlling blood sugar.

• Mix together one half teaspoon each of ground bay leaves and turmeric and one tablespoon of aloe vera gel.

• Consume it twice daily, before lunch and before dinner.

Guava

Due to its high vitamin C and high fibre content, eating guava can be really helpful in maintaining blood sugar level. It is best for diabetics not to eat the skin of the fruit so peel it first.

Okra

Okra has components such as polyphenolic molecules that can help reduce blood glucose levels and control diabetes.

• Cut off the ends of a few okras and prick them in several places using a fork. Soak the okras in a glass of water overnight. In the morning, discard the okras and drink the water on an empty stomach. Do this daily and include okra in your diet.

Fenugreek

Fenugreek is a herb that can be used to control diabetes, improve glucose tolerance and lower blood sugar levels due to its hypoglycaemic activity. It also stimulates the secretion of glucose dependent insulin. Being high in fibre, it slows down the absorption of carbohydrates and sugars.

• Soak two tablespoons of fenugreek seeds in water overnight. Drink the water along with the seeds in the morning on an empty stomach. Follow this remedy without fail on a daily basis to bring down your glucose level.

• Another option is to eat two tablespoons of powdered fungreek seeds daily with milk.

Mango Leaves

The delicate and tender mango leaves can be used to treat diabetes by regulating insulin levels in the blood. They can also help improve blood lipid profiles.

• Soak 10 to 15 mango leaves in a glass of water overnight. In the morning, filter the water and drink it on an empty stomach.

• You can also dry the leaves in the shade and grind them. Eat one half teaspoon of powdered mango leaves twice daily.

Curry Leaves

Curry leaves are useful in preventing and controlling diabetes as they have anti-diabetic properties. It is believed that curry leaves contain an ingredient that reduces the rate at which starch is broken down to glucose in diabetics. You can simply chew about 10 fresh curry leaves daily in the morning. For best results, continue this method as it also helps to lower cholesterol and obesity.

Black Plum

Black plum also known as Jambul, jamun can help a lot in controlling blood sugar levels because it contains anthocyanins, ellagic acid, hydrolysable tannins etc. Each part of the Jambul plant such as the leaves, berry and seeds can be used by those suffering from diabetes. The seeds, in particular contain glycoside jamboline and alkaloid jambosine that regulate control blood sugar levels.

• What is Diabetes?
• Diabetes Continued
• What is Type 1 Diabetes?
• How does Type 1 Diabetes Occur?
• What are the Risk Factors of Type 1 Diabetes?
• What are the Symptoms of Type 1 Diabetes?
• How is Type 1 Diabetes Diagnosed?
• What Treatment is available for Type 1 Diabetes?
• What is Type 2 Diabetes?
• Type 2 Diabetes Continued
• How does Type 2 Diabetes affect the body?
• What are the Risk Factors of Type 2 Diabetes?
• What are the Symptoms of Type 2 Diabetes?
• How is Type 2 Diabetes Diagnosed?
• What Treatments are available for Type 2 Diabetes?
• Useful Sources Include

What is Diabetes?

Diabetes is a serious, lifelong condition where your blood glucose level is too high. The two main types are type 1 and type 2 diabetes. Diabetes is a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood.

Diabetes Continued

Most of the food we eat is turned into glucose, or sugar, for our bodies to use for energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. When you have diabetes, your body either doesn't make enough insulin or can't use its own insulin as well as it should. This causes sugars to build up in the blood. Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations.

What is Type 1 Diabetes?

Type 1 diabetes is a serious, lifelong condition where your blood glucose level is too high because your body can't make a hormone called insulin. Type 1 Diabetes is an autoimmune disease that causes the insulin producing beta cells in the pancreas to be destroyed, preventing the body from being able to produce enough insulin to adequately regulate blood glucose levels. Because type 1 diabetes causes the loss of insulin production, it therefore requires regular insulin administration either by injection or by insulin pump.

How does Type 1 Diabetes Occur?

Type 1 diabetes is caused by a fault in the body’s immune response in which the immune system mistakenly targets and kills beta cells, the cells in the pancreas responsible for producing insulin. As more insulin producing cells in the pancreas are killed off, the body can no longer control its blood glucose levels and the symptoms of diabetes begin to appear.

What are the Risk Factors of Type 1 Diabetes?

• Family history: Anyone with a parent or sibling with type 1 diabetes has a slightly increased risk of developing the condition.

• Genetics: The presence of certain genes indicates an increased risk of developing type 1 diabetes.

• Age

• Unhealthy diet

• Smoking

• Alcohol

What are the Symptoms of Type 1 Diabetes?

• Above average thirst

• Tiredness during the day/ Fatigue

• Needing to urinate regularly

• Unexplained weight loss

• Genital itchiness

• Extreme hunger

• Mood changes

• Weakness

• Blurred vision

• Slow healing of cuts and grazes

• Nausea

How is Type 1 Diabetes Diagnosed?

If you show signs of having diabetes, your doctor may use blood or urine tests to diagnose diabetes. Your doctor should consider which type of diabetes you have as this can affect how your diabetes is treated. If the type of diabetes is unclear, your doctor may decide to carry out one or more of the following tests:

• Ketone Testing

• GAD autoantibodies test 

• C-peptide Test

What Treatment is available for Type 1 Diabetes?

Type 1 diabetes requires treatment to keep blood sugar levels within a target range. Treatment includes:

• Taking several insulin injections every day or using an insulin pump.

• Monitoring blood sugar levels several times a day.

• Eating a healthy diet that spreads carbohydrate throughout the day.

• Regular physical activity or exercise. Exercise helps the body to use insulin more efficiently. It may also lower your risk for heart and blood vessel disease.

• Regular medical check-ups. You will get routine screening tests and exams to watch for signs of complications, such as eye, kidney, heart, blood vessel, and nerve diseases.

• Not smoking.

• Not drinking alcohol if you are at risk for periods of low blood sugar.

• To find out more about the treatments available for Type 1 Diabetes visit https://www.nhs.uk/conditions/type-1-diabetes/treatment/

What is Type 2 Diabetes?

Type 2 diabetes mellitus is a metabolic disorder that results in hyperglycemia (high blood glucose levels) due to the body:

• Being ineffective at using the insulin it has produced; also known as resistance and/or

• Being unable to produce enough insulin

Type 2 diabetes is characterised by the body being unable to metabolise glucose (a simple sugar). This leads to high levels of blood glucose which over time may damage the organs of the body.

Type 2 Diabetes Continued

In type 2 diabetes a person’s pancreas doesn’t produce enough insulin, or their body doesn't react properly to insulin, called insulin resistance. Type 2 diabetes is the most common type of diabetes. Insulin is used by the body to manage glucose (sugar) levels in the blood and helps the body use glucose for energy.

How does Type 2 Diabetes affect the body?

When glucose builds up in the blood instead of going into cells, the cells are not able to function properly. Other problems associated with the build-up of glucose in the blood include:

• Dehydration. The build-up of sugar in the blood leads to excess glucose in the urine because the kidneys can’t deal with the high sugar levels. The sugar in the urine draws water with it, causing an increase in urination. When the kidneys lose the glucose through the urine, a large amount of water is also lost, causing dehydration.

• Diabetic coma (hyperosmolar hyperglycaemic non-ketotic syndrome).When a person with type 2 diabetes becomes severely dehydrated and is not able to drink enough fluids to make up for the fluid losses, they may develop this life-threatening complication.

• Damage to the body. Over time, the high glucose levels in the blood may damage the nerves and predispose a person to atherosclerosis (narrowing) of the arteries that can cause heart attack and stroke, and damage the eyes and kidneys.

What are the Risk Factors of Type 2 Diabetes?

• Being overweight or obese

• Unhealthy diet

• Physical inactivity

• Having a relative with type 2 diabetes

• High Blood Pressure

• High Cholesterol

• Smoking

• Age (as you get older the risk increases)

What are the Symptoms of Type 2 Diabetes?

• Increased thirst

• Increased hunger

• Dry mouth

• Frequent urination

• Fatigue

• Unexplained weight loss

• Blurred vision

• Headaches

How is Type 2 Diabetes Diagnosed?

Type 2 diabetes is often diagnosed following blood or urine tests for something else. If you are experiencing symptoms of type 2 diabetes then you should visit your GP straight away. Your GP will then examine you and go through the different steps including:

1. Your GP will ask you to describe your symptoms in full detail.

2. Your GP will check your urine and arrange a blood test to check your blood sugar levels. It usually takes 1-2 days for results to come back.

3. If you have diabetes, your GP will then ask you to come in again so they can explain the test results and what will happen next.

To find out more about diagnosis of type 2 diabetes and further steps visit https://www.nhs.uk/conditions/type-2-diabetes/getting-diagnosed/

What Treatments are available for Type 2 Diabetes?

The primary aim of treating type 2 diabetes is to help control blood glucose levels, but another key aim is to help with weight loss or weight management. Keeping blood sugar levels under control is important as high sugar levels have been shown to significantly increase the risk of health problems (complications)developing later in life. Type 2 diabetes can be treated by a number of different methods, ranging from lifestyle adjustments to tablet medication and injections, through to bariatric (weight loss) surgery. Lifestyle changes are advised for everyone with type 2 diabetes; your doctor will recommend treatment alongside these changes if your blood glucose levels are too high. To find out more about type 2 diabetes treatments visit https://patient.info/health/type-2-diabetes/type-2-diabetes-treatment

Useful Sources Include

• https://www.diabetes.org.uk/home

• https://www.nhs.uk/Tools/Pages/Diabetes.aspx

• https://www.drwf.org.uk/

• https://www.iddt.org/

• https://jdrf.org.uk/

• https://abcd.care/

• https://www.sugarawareuk.com/

• https://www.norfolkdiabetestrust.co.uk/

Brushing, flossing and other oral health practices are important for preventing cavities, tooth decay and gum disease. Looking after your teeth plays a key role in whether you have a healthy, beautiful smile. The best foods for your teeth are those that neutralize acids, provide minerals and vitamins to repair tooth enamel, and stimulate saliva. This article will outline the top foods and top tips for keeping your teeth healthy.

 

• Milk
• Cheese
• Apples
• Oranges
• Yoghurt
• Dark Chocolate
• Brush your teeth
• Quit Smoking & Alcohol
• See your dentist
• Keep fizzy/sugary drinks to a minimum
• Replace your toothbrush
• Deal with teeth grinding or clenching