• International Stress Awareness Week: 4-8 November 2024

    International Stress Awareness Week: 4-8 November 2024

    This article was published on Thu 07 Nov 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    International Stress Awareness Week was created in 2018 to raise awareness about stress prevention. Stress Awareness Day is always held on the first Wednesday in November each year and has been since 1998.

    We all know what it’s like to feel stressed – being under pressure is a normal part of life. But becoming overwhelmed by stress can lead to mental and physical health problems or make existing problems worse.

    Many people are more stressed now than ever, for many this is due to the increased cost of goods and services.

    Feeling stressed and worried is perfectly understandable. When we have little control about the circumstances it can raise concerns and challenges for many of us.

    The long-time stress and worry of this situation may be making you feel overwhelmed and it’s important to put measures in place to reduce the stress you are feeling.

    International Stress Awareness Week is a great opportunity to take a moment to think about your own wellbeing and find out more on how to manage stress.

    Stress isn’t a mental health condition, but it can cause a mental health problem, like anxiety or depression or it can cause an existing one to get worse. Stress can also affect you physically, it can cause headaches, insomnia, tiredness, or stomach problems.

    There are various steps you can take to cope with being under pressure, remember, different things work for different people.

    Write down your worries and concerns – this may help process your thoughts and emotions. You can then read the worries back and try to think of them from a different perspective.

    Keep a daily routine – our overall wellbeing relies on our daily routines, these also help with sleeping & eating patterns. This is why it’s important to ensure you and your family have structure in your day. The routine can be simple everyday things like, getting up, going to bed, and eating at the same times each day, listening to music, going for a daily walk. They can also include things to look forward to, like visiting a local attraction or café at the weekend.

    Identify your triggers and take control – working out what triggers your stress can help you anticipate when you may feel stressed and what you could do about it in advance.

    Organise your time – making some adjustments to the way you organise your time can help you feel more in control and able to handle the pressure you are feeling.

    Keep active – exercise can help clear your head and then let you deal with your problems more calmly. Go outside to exercise, as fresh air and spending time in nature can really help.

    Stay healthy – as well as exercise it’s important to maintain a healthy diet and ensure you are getting enough sleep.

    Talk to other people – friends, family & colleagues can help support you through the stress you are feeling, you may even have a laugh and start to relax. You may also want to consider talking to a professional counsellor.

    Do something you enjoy – spending time doing something you enjoy will take your mind of how you are feeling. Everyone needs to take time for themselves, it can be as simple as having a bath or reading a book.

    Avoid unhealthy ways to cope – many people use alcohol, smoking, chocolate, and gambling to try and relieve the stress they are feeling, none of these things will help in the long term, use healthy coping strategies like going for a run, listening to music, or walking the dog.

    Challenge yourself – learning new skills and setting yourself new goals will help build your confidence and make you feel good about yourself.

    Help others – think of others in your local community, who may need help with small tasks, like shopping or volunteer to help a worthwhile cause, like litter picking or the local food bank. People who help others tend to be more resilient.

    Keep informed – whilst it’s important to keep up to date with the latest news, it can be overwhelming, so in order to manage any feelings of stress and anxiety consider only checking the news and social media once a day. Ensure you stick to trustworthy sources for the latest information.

    Keep positive – it’s very easy to focus on the negatives of the current situation. But it’s important to stay positive, instead of thinking of all the things you can no longer do, think of the things you can still do. You could also think of all the things you are grateful for, write down or say out loud 3 things that went well each day. Use these positive statements to create a positivity jar with your family.

    Try Mindfulness – mindfulness can help reduce stress, it can also give you the space to respond calmly under pressure. For more details click here.

    Address some of the causes – where possible improve some of the issues that are putting pressure on you.

    Accept the things you can’t change – it’s not easy but accepting that there are some things happening to you that you can’t do anything about will help you focus your time and energy elsewhere.

    Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

    We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

    They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

    Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.

    *PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

    Want to learn more? Access our wellbeing hub here.

  • Anti-Bullying Week: 11–15 November 2024

    Anti-Bullying Week: 11–15 November 2024

    This article was published on Thu 07 Nov 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Anti-Bullying Week 2024 is coordinated in England, Wales, and Northern Ireland by the Anti-Bullying Alliance. This year it has the theme ‘Choose Respect’ and will take place from Monday 11th to Friday 15th November. Odd Socks Day will take place on Tuesday 12th November, where adults and children wear odd socks to celebrate what makes us all unique. For more details click here.

    All bullying is unacceptable and should not be tolerated.  It can affect anyone at any point in their lives, as an adult or child, at school, at work, online, at home or in the community.

    Bullying and harassment can be described as unwanted behaviour to cause harm or distress to another person.  This behaviour may be offensive, intimidating, malicious, insulting, abusive, a misuse of power, humiliating, denigrating, or injure the recipient.  Bullying can be related to age, gender, race, disability, religion, sexual orientation, nationality, or any personal characteristic of the individual.  It may be an isolated incident or persistent. Bullying regularly includes homophobic, racist, or offensive language.

    Bullying falls under 4 main categories; psychological, verbal, physical and cyberbullying. It can have a serious impact on someone’s physical and mental health. Sustained bullying can cause stress, emotional issues, physical disorders and in some cases self-harm or even suicide.

    When we think of bullies, we usually remember the ones we encountered at school, however, bullying doesn’t stop as a child for everyone, it continues into adult life for some.  Many school bullies continue to bully into adulthood.  This may be at work, at home or in the community.

    An adult bully can be boss or colleague, a partner, a neighbour, a family member, a social acquaintance, online, or in the community.

    To determine if you’re being bullied, ask yourself the following questions:

    • Do I feel intimidated or threatened?
    • Am I regularly humiliated or ridiculed?
    • Have I been called names?
    • Are my efforts consistently undervalued or disregarded?
    • Do I feel unwell, apprehensive, or stressed when I have to spend time with a particular person?

    If you answer yes to these questions, then there is a high possibility that you are being bullied.  Bullying can create stress and anxiety and can lead to stress related health problems, including anxiety, panic attacks and depression.

    If you’re the victim of an adult bully, there are a few things you can do:

    • Learn to recognise bullying – when you realise that you are being bullied, you will be less likely to blame yourself for something that isn’t your fault and can start to get help & support.
    • Realise that you can change your response – although it is impossible to change someone who doesn’t want to change, you can change how you respond to them.
    • Learn how to set boundaries – be upfront and direct with the bully about how you plan to address their behaviour. Learn to be firm, confident, and assertive.
    • Keep a journal to document the offenses – be specific about what you write down. Include the date, the time, the location, the incident that occurred or words that were said and any witnesses to the event. It also may be helpful to include how it made you feel or how it affected you. You also should record details about the complaints that you made and the responses you have received. This information will help managers or outside organisations.
    • Report incidents – Being silent about bullying gives the bully more power and control over you. When you feel ready, report the bullying to your manager or HR if your bully is in the workplace or the local police, if the incidents are not work based.  You could also speak to citizens advice.
    • Remain calm – keep your emotions in check when sharing details about the bullying.
    • Make eye contact – as bullies have less empathy when they can’t see your face or your eyes.  
    • Talk to friends and family – tell them what you are experiencing and ask for their support.
    • Seek professional help or counselling – being bullied can affect your mood, your self-esteem, and even your physical health. So, it’s important to talk to a professional if you are struggling.
    • Remember that you are not alone – workplace bullying is a widespread issue.

    As parents and carers, we all want our children to be happy and safe, and it is natural to worry about bullying, particularly if we have experienced bullying ourselves or think our child may be more vulnerable to bullying.

    Children and young people may be reluctant to tell adults that they are being bullied. They might be because they are embarrassed, worried about burdening their parents or worried that telling someone might make the situation worse. But there are a number of potential signs to look out for if you are concerned. They may:

    • become withdrawn
    • have unexplained scratches and bruises
    • have trouble with schoolwork
    • they may not want to go to school or to the organisation where the bullying is taking place
    • change their route to school
    • not want to go out or play with their friends
    • change their use of online and/or mobile technology
    • complain of headaches, stomach aches and other pains
    • become easily upset, tearful, ill-tempered or display other out-of-character behaviour.

    The presence of the symptoms does not necessarily indicate that the child is being bullied, however, as a parent or carer you may be in the best position to recognise an unexplained change in behaviour that needs to be explored.

    As a parent or carer, you have a role to play in guiding and supporting your child through their school years and there are many positive steps you can take to help keep your child safe from bullying and harm.

    If your child tells you they are being bullied, there are a number of things you can do to help:

    • Listen – effective listening can help you understand how your child is being affected and what you can do to help. It’s also important to pay attention to their body language and facial expressions. If they are reluctant to talk straight away, remind them that you are always available to listen, and they can talk to you at any time.
    • Pay attention to changing behaviour – your child may not talk to you about being bullied but they may display other behaviours, such as becoming withdrawn.
    • Don’t panic – remaining calm supports good listening and is reassuring for your child.
    • Give them your full attention – this shows your child that you are taking them seriously.
    • Be clear in your response – clearly explain the reasons for your concern and feedback sensitively what you have noticed.
    • Talk to them about online safety – establish a clear understanding of the platforms they use, how they access them and the safety precautions they can put in place to control their own online environment.
    • Ask them what they want you to do – exploring this will make your child feel valued and will help you to understand what support they need. It can be tempting to take over the situation, but it is important that they are given the opportunity to be involved in how it is dealt with.
    • Make an appointment to speak to the head teacher, or the senior person where the bullying is happening – calmly explain to them what has been happening, giving them the details of when the incidents have taken place. Discuss what you would like to happen next and how you can proceed together. Agree a plan of action going forward and set a date to meet again to review the situation. You can also ask for a copy of their anti-bullying policy, as all schools, local authorities and youth groups should have one.

    A lot of bullying takes place online. There are some things that you can do to help your child to stay safe when they are online. Explain to them:

    • Be aware of what you post and share online and treat people with the same respect as you would if they were in the room – think about the impact your comments might have on them and how it might make them feel.
    • Be careful about the information you share online – never give away personal details, such as your address, phone number and email address. Don’t share anyone else’s private information either. Keep your passwords safe and don’t share them with others.
    • Everything you send and post online or through text message can be traced – including deleted posts – everything that’s posted online can be viewed, copied, and shared, and you never know who could read your posts. This goes for future potential employers and staff in colleges or universities you might be interested in applying to in the future.
    • Being bullied online – treat this in the same way as if it was happening face to face. You can also unfriend or block people from your page and block numbers from your phone. You can ‘report abuse’ on social networking sites. Take screen shots of the bullying and create a log of any messages or texts you receive.

    As a parent or carer we should also ensure all devices have parental controls on them and regularly check the phones, tablets or computers their children and teenagers are using.

    Bullies and those attempting to groom children are on the increase and do use gaming and other apps to reach them.

    For more details on ensuring your children are safe online read our guide here.

    Support and sources of information

    Anti-Bullying Alliance

    Childline

    National Bullying Helpline

    Kidscape

    Want to learn more? Access our wellbeing hub here.

  • Talk Money Week: 4-8 November 2024

    Talk Money Week: 4-8 November 2024

    This article was published on Thu 07 Nov 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Everyone has money worries and for many, the challenges of the current cost of living crisis have increased these. Money and debt are often seen as a taboo subject but during Talk Money week you can break the stigma, this year’s theme is to Do One Thing that could help improve your financial wellbeing.

    Just as you can take action to improve your physical and mental health, you can also take some simple steps to feel more in control of your financial wellbeing too.

    Talking openly about money is beneficial to us all and important for our health, wealth and relationships.

    For those who are going through financial troubles or have difficulty managing their own money, they will benefit from reaching out for help and advice. Even just talking about money issues could help them feel like a weight has been lifted off their shoulders. If people share their financial problems, they should find it a lot easier to deal with and manage their money.

    Building money conversations into our everyday lives also helps us and others build financial confidence and resilience to face whatever the future throws at us.

    If we’re prepared financially, we will be able to cope when an income shock or life event occurs.

    Research shows that people who talk openly about money:

    • make better and less risky financial decisions
    • have stronger personal relationships
    • help their children form good lifetime money habits
    • feel less stressed or anxious and more in control.

    Worrying about money can negatively affect your mental health and for those people experiencing mental health problems it makes it harder to manage their finances. Problem debt can also be linked to suicide.

    It’s important to start talking about money worries before your situation gets worse. Talking about money will give you the confidence to get help and find out who can best advise you on any problems.

    It can give you a great sense of relief to share your problems, so you’re not facing them alone. If you don’t feel ready to talk to someone, write down what you are going through and share it with somebody you can trust. It’s important to seek professional advice as soon as possible and not wait until it’s more difficult to find a solution.

    According to the Police Federation’s annual Pay & Morale survey results published in November 2023, 85% of respondents felt that they were ‘worse off’ financially than they were five years ago. Talk money week is an ideal time to review your finances and improve your financial wellbeing.

    If you are worried about your finances, the following tips may help improve your financial wellbeing

    • Work out your budget – what money do you have coming in, what do you need to pay for and what’s left for paying off debt.
      Use our budget calculator here to help you manage your money.  For more details read our budgeting guide here.
    • Set yourself a daily spend limit based on how much disposable cash you have each month.
    • Check your bank balance regularly so there are no nasty surprises.  Consider using an app so you can see all your accounts in one place.
    • Set up a separate bill account and transfer an amount each month to cover the cost of all your household bills.
    • If you’re looking to make savings? Check that you’re not overpaying for your utilities and other bills, where can you make savings, for more information use the link here.
    • Look at your general insurance, switching could save you money.
    • Set yourself saving goals, saving little and often.
    • Review your mortgage
    • Check your credit score, using one of the various companies available online including, ExperianEquifax or TransUnion.

    For more tips on how to spend less read our guide here.

    For more details on debt, read our debt awareness guide here.

    As we are now in November most of us will be starting to think about the festive period and for many people the worry of how to fund this time will be a concern.

    It may seem tempting to fund the festive period on your credit card, but before you do that think about the long-term effect of credit card debt. Instead of reviewing your budget in January, do it now. In that way, you will know exactly how much you have to spend this year.

    For many people the struggle is after the festive period when January pay day seems a long way of and living on credit or going into debt might seem a tempting way to get through. So try to manage your finances now before the festive period starts to avoid the January blues.

    Statistics published by the Bank of England estimates that a typical household spends an extra £800 in December, with many people buying gifts much earlier, in October and November, the total cost of the festive period for many families will be higher.

    When writing your gift buying list, consider a couple of questions. Do the people you love really need an expensive gift and would they be happy knowing you may have gone into debt to get their present?

    Talk to your loved ones about being on a budget and that you are thinking more creatively about their gift or even agree not to buy for each other this year. For most people this relieves the burden of having to reciprocate your expensive gift and can be a relief if they are struggling with their finances too.

    Panic buying can be a problem for many of us as we get closer to the festive period, thinking we haven’t brought enough, so stay strong and try to stick to your list.

    As well as gifts, the other expense during the festive is food and drink. But for most of us, a lot of this extra food isn’t wanted and when the diets start in January, it often ends up being thrown away. So, before doing your festive food shop, think seriously about the meals you will be making and what you realistically need and then stick to this list when you are in the supermarket. Think about food from 3 perspectives, your bank balance, your health, and the environment.

    Worrying about money can be extremely stressful and may lead to mental health conditions. Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

    We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

    They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

    Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.


    *PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263

    Want to learn more? Access our wellbeing hub here.

  • World Diabetes Day: 14th November 2024

    World Diabetes Day: 14th November 2024

    This article was published on Thu 07 Nov 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organisation in response to growing concerns about the escalating health threat posed by diabetes. It is marked every year on 14 November, the birthday of Sir Frederick Banting, who co-discovered insulin along with Charles Best in 1922. The theme of this years World Diabetes Day is Diabetes and Wellbeing. For more details click here.

    Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood glucose.

    It is a lifelong condition that causes a person’s blood sugar level to become too high. There are 2 main types of diabetes:

    • Type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin.
    • Type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin.

    Type 2 diabetes is far more common than type 1. In the UK, around 90% of all adults with diabetes have type 2. Men are more likely to develop type 2 diabetes than women.

    1 in 10 adults are now living with diabetes.

    Type 2 diabetes is a serious condition. There are over 13 million people in the UK at risk of developing type 2 diabetes.

    There’s currently nothing we can do to prevent type 1 diabetes. However, research has shown that for many people, combined lifestyle changes, including an improved diet, increased physical activity, and sustained weight loss, can be effective in reducing the risk of type 2 diabetes.

    About 90% of people with diabetes have type 2 diabetes. It can come on slowly, usually over the age of 40. The signs may not be obvious, or there may be no signs at all, therefore it might be up to 10 years before you find out you have it. That’s why it’s very important to understand the diabetes risk factors.

    Your risk increases with age. You’re more at risk if you’re over 25 if you’re African-Caribbean, Black African, or South Asian or white and over 40.

    You’re also more at risk if you’ve ever had high blood pressure or if you’re overweight, especially if this extra weight is around your middle.

    Type 2 diabetes is serious. If you don’t get diabetes treated, it can lead to life changing complications. Including losing your sight, kidney failure or lead to a heart attack or a stroke.

    Know Your Risk

    You can find out your risk of type 2 diabetes by using the Diabetes UK tool here. Which only takes a few minutes.

    Before you use this tool, you’ll need to take a few measurements: your waist size, your height, and your weight. 

    Your result

    The result will give you four possible levels of risk:

    • High
    • Moderate
    • Increased
    • Low

    The higher the risk level, the more likely it is that you’ll develop type 2 diabetes in the next 10 years.

    High risk

    One out of four people with high risk will get type 2 diabetes in the next 10 years.

    Your high-risk result could be due to your ethnic background.  Type 2 diabetes is two to four times more likely in people of South Asian, African-Caribbean, or Black African descent.

    If you find out you’re at a high risk of developing the condition, then it is important to act now. You may have it without knowing, so it’s essential that you make an appointment at your GP surgery to have a simple blood test.

    Moderate risk

    One out of 10 people with moderate risk will get type 2 diabetes in the next 10 years.

    If you have a moderate risk, you need to visit your GP as soon as possible, as you may need a blood test to check for diabetes. Making some healthier lifestyle choices could help to reduce this risk level.

    Increased risk

    One in 35 people with increased risk will get type 2 diabetes in the next 10 years.

    If you’re at increased risk, look at where you’re scoring points. Could you reduce your weight or waist size?

    Low risk

    One in 100 people with low risk will get type 2 diabetes in the next 10 years.

    Your risk of type 2 diabetes increases as we get older, so it’s important to maintain a healthy lifestyle to make sure your risk stays low.

    It’s important to regularly check your risk level, either by using the tool or by speaking to your GP, especially if anything changes, like if you’ve put on weight or feel unwell.

    Smoking is associated with a higher risk of type 2 diabetes, and also increases the risk of other health conditions such as heart disease and cancer.  Read our Stop smoking guide here.

    Gestational diabetes is a type of diabetes that affects pregnant women, usually during the second or third trimester. Read more here.

    Polycystic Ovary Syndrome PCOS is a condition that affects your ovaries.  Women who have PCOS are at an increased risk of developing type 2 diabetes. PCOS is associated with insulin resistance and therefore higher levels of insulin circulating in the blood.  For more details here.

    Certain mental health conditions are also a risk factor for type 2 diabetes, these include schizophreniabipolar disorder, and depression.

    If you are receiving treatment with antipsychotic medication this can also increase your risk of type 2 diabetes, but the risk is quite low. Talk to your GP or if you are concerned about potential side effects.

    Sedentary lifestyle – being sedentary is associated with an increased risk of type 2 diabetes. Being ‘sedentary’ means sitting or lying down for long periods, which could be due to, working at a desk for long periods without standing up or sitting while driving a vehicle. 

    You should try to break periods of sitting as often as possible, by doing some light activity such as walking or some chair based exercises.

    Being overweight also puts you at a higher risk. Getting up and being active is key to preventing type 2 diabetes. Find out how to be more active here.

    Diet – a healthy, balanced diet can reduce your risk of developing type 2 diabetes. Click here to read tips for healthy eating.

    Alcohol – drinking too much alcohol can also increase your risk of the condition. Current guidelines recommend not regularly drinking more than 14 units per week and that these units should be spread evenly over 3-4 days.

    Sleep – not getting enough sleep or sleeping for too long have been associated with an increased risk. To improve your sleep read our guide here.

    Whether you have any other risk factors or not, if you’re aged 40 to 74 and living in England, you may be eligible for a free NHS Health Check. Find out more about the health check here, or speak to your GP for more information.

    This service isn’t available in Scotland, Wales, or Northern Ireland. If you are worried about any aspect of your health speak to your GP.

    It is good to know that you have diabetes, so that you can take steps to look after your health and prevent some of the devastating complications that can occur. 

    If you feel stressed or worried and want to speak to someone after receiving a diagnosis you can speak to your GP or one of the organisations given below.

    Common diabetes symptoms are:

    • Going to the toilet a lot, especially at night
    • Being really thirsty
    • Feeling more tired than usual
    • Losing weight without trying to
    • Genital itching or thrush
    • Cuts and wounds take longer to heal
    • Blurred eyesight
    • Increased hunger.

    No individual is the same, however, the most common diabetes symptoms experienced are an increased thirst, increased urination, feeling tired and losing weight.

    Want to learn more? Access our wellbeing hub here.

  • World Menopause Day – 18 October 2024

    World Menopause Day – 18 October 2024

    This article was published on Tue 01 Oct 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    The menopause is a natural stage of life that millions of women experience. It is marked by changes in hormones and the ending of menstruation. It can also bring many other physical and emotional changes. The good news is, you’re not alone. Millions of women go through the menopause and there is now great support available, along with a lot more knowledge and understanding about this.

    In the UK, the average age for a woman to reach the menopause is 51, but the menopause commonly happens any time between the ages of 42 and 56 as a woman’s oestrogen levels decline. But around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause and may be caused by hormonal imbalances, chemotherapy, radiation or a hysterectomy.

    The menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle.

    Please note this guide is not intended to replace professional consultation. Please see your doctor for all medical concerns.

    The menopause usually happens over a few years and occurs in three stages:

    • Peri-menopause. The ovaries gradually produce less oestrogen in the four to five years leading up to menopause. In the last two years of peri-menopause, oestrogen levels drop significantly. This is usually the stage where the most severe menopausal symptoms are experienced.
    • Menopause. Twelve months after the last period marks the official stage of the menopause. At this point, the ovaries produce no progesterone, low levels of oestrogen and stop releasing eggs.
    • Post-menopause. In the years after the menopause, symptoms like hot flushes usually ease while health risks caused by decreased oestrogen levels typically increase.

    There are many possible symptoms of the menopause and each woman feels them differently but most women will experience some menopausal symptoms. The duration and severity of these symptoms varies from woman to woman. About 8 in every 10 women will have additional symptoms for some time before and after their periods stop. Some of these can be quite severe and can have a significant impact on everyday activities for some women.

    Common symptoms include:

    Physical changesEmotional changes
    Hot flushesLow mood and Depression
    Night sweatsAnxiety
    Vaginal drynessReduced libido
    InsomniaPoor concentration
    Bloating and weight gainLow self-esteem
    Heart palpitationsIrritability
    HeadachesForgetfulness
    Nausea and dizzinessPanic attacks
    Hair thinning & lossLoss of control
    Dry eyesIn some rare cases – suicidal thoughts
    Itchy skin 
    Urinary tract infections 
    Breast pain 
    Fatigue 
    Joint stiffness, aches and pains 

    Menopausal symptoms can begin months or even years before your periods stop and last around 4 years after your last period, although some women experience them for much longer.

    Low levels of oestrogen are linked to a number of health problems common in older women. Postmenopausal women are more likely to suffer from:

    It’s worth talking to a GP if you have menopausal symptoms that are troubling you or if you’re experiencing symptoms of the menopause before 45 years of age.

    They can usually confirm whether you’re menopausal based on your symptoms, but a blood test to measure your hormone levels may be carried out if you’re under 45.

    If you’re experiencing severe depression or anxiety, bleeding after menopause, or your symptoms are interfering with daily life, you should seek medical attention straight away.

    Your GP can offer treatments and suggest lifestyle changes if you have severe menopausal symptoms that interfere with your day-to-day life.

    These include:

    If your symptoms are giving you discomfort, your doctor may recommend hormone replacement therapy (HRT), which provides almost instant relief from many symptoms by replacing the hormones that you are losing.

    Different HRTs contain different levels of oestrogen and progesterone, obtained from different sources. Your doctor will recommend the best type for you. Some women are not suitable candidates for HRT. Your doctor will discuss this with you. Unsuitable candidates for HRT may include women with a personal or family history of breast cancer, or women with unexplained vaginal bleeding or active liver disease.

    Your GP may refer you to a menopause specialist if your symptoms do not improve after trying treatment or if you’re unable to take HRT.

    It’s crucial that you see your doctor regularly in the years leading up to and following menopause. Get regularly screened and checked to keep an eye on these conditions. Stopping smoking, reducing your blood pressure, regular exercise and a healthy diet will all help lower the risks for the concerns above.

    There are many ways to help relieve your symptoms yourself and make the transition as comfortable as possible. Here are some things you could try:

    Make some time for yourself: It’s extremely important that you look after your own wellbeing and this includes finding time for yourself. This may be regularly meeting friends, doing exercise, yoga, meditation, going for a walk, having a bath or just sitting reading a book.

    Hot Flushes:  Your hot flushes may be triggered by something, so try documenting what you’re doing when they start. It could be things like spicy food, alcohol, weather changes and hot beverages. Once you know the cause, you can try and avoid the trigger and reduce their effects.  Another tip is always to dress in layers, it’s then much easier to take off an item of clothing.  Confined spaces can increase hot flushes for some people, if this is the case for you, then try to avoid them.

    Sleep: You may be struggling to sleep, if this is the case try to avoid caffeine and instead exercise in the morning. Use relaxation techniques before going to bed and stick to a regular schedule. If hot flushes are disrupting your sleep, adjust the temperature in the room and always sleep with layers. If you are struggling to sleep read our sleep guide here.

    Weight: It’s common to gain weight during the menopause. It’s thought that this may be due to hormonal changes, ageing or lifestyle. During the menopause your metabolism starts to slow down, which leads to weight gain unless you change your lifestyle. Eating more healthily and exercising regularly will not only help you lose weight but it may also help you avoid heart disease and other health problems. Losing weight has also been found to help reduce hot flushes and night sweats.

    Exercise: Aim for at least 30 minutes of physical activity every day, this will help you feel good, improve your sleep and help you remain at a healthy weight, which is likely to increase during the menopause, as well as keeping your heart healthy and bones strong. Other forms of exercise like yoga have also been proven to help reduce hot flushes and help you to relax.

    Your diet: Ensure you are eating a healthy, balanced diet that’s low in saturated fats, sugars and oils and high in fruit, vegetables and whole grains. Make sure you’re getting enough calcium and vitamin D or take a supplement. Some women find that soya products (soya milk, tofu, etc.) and whole-grain foods bring relief. This may be due to the oestrogen-like effects of the phytoestrogens contained in these foods.

    Drink water: During menopause, women often experience dryness. This is likely caused by the decrease in oestrogen levels. Therefore, keeping hydrated is essential. Drinking at least 2 litres of water a day can help with these symptoms. Drinking water can also reduce the bloating that can occur with hormonal imbalance.

    Vitamins: It is commonly known that changes in hormones can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s vital to get enough of these nutrients in your diet. There is a wide range of foods that are calcium-rich, for example dairy products (yogurt, milk and cheese), green leafy vegetables (kale, spinach), tofu, beans, sardines are also worth considering.

    For vitamin D, sunlight is your main source, since your skin produces it when exposed to the sun. However, as you get older, your skin gets less efficient at making it. The main foods sources are oily fish, eggs, cod liver oil and foods fortified with vitamin D.

    If you struggle to eat the vitamin rich foods, then take a general vitamin tablet every day.

    Smoking: As well as all the health problem associated with smoking, it’s also linked to early menopause and may increase hot flushes. For help quitting smoking click here.

    Alternative therapies:  Acupuncture, meditation and relaxation techniques may be able to reduce the stress of menopause.

    Natural remedies: Try evening primrose oil, licorice, ginseng or wild yam. There is limited scientific evidence on their safety or effectiveness so talk to your doctor before trying alternative treatments.

    Before selecting a type of treatment or making a dramatic change to your lifestyle, though, you should always talk to your doctor.

    Menopause brings many changes, and it can sometimes feel overwhelming. It’s important that during this time, you make your health a priority.

    Further help and support

    Want to learn more? Access our wellbeing hub here.

  • Stoptober 2024

    Stoptober 2024

    This article was published on Tue 01 Oct 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Starting on 1 October quit smoking this Stoptober. There’s never been a better time to quit. Stopping smoking is the best thing you can do for your own health and those around you.  Research has shown that if you quit for 28 days, you’re 5 times more likely to quit for good.  For more details click here.

    Many people who quit smoking are surprised by how good they feel.  They feel more relaxed, have more money, they look and feel better, their skin looks healthier and they have more energy when they do something active like going for a walk or playing with their children, they no longer smell of smoke and they are not as worried about their health.

    When you stop smoking, your lungs will start to repair and you’ll start to be able to breathe easier. The sooner you quit, the sooner you’ll notice the positive changes to your body and health.

    Some of the benefits will be felt almost immediately and in the long term the benefits will be lifesaving:

    • After a day – Your oxygen levels will recover, and the harmful carbon monoxide level in your blood will reduce by half.
    • After 2 days – Nicotine will be totally eliminated from the body and your senses of taste and smell will improve.
    • After 3 days – Your breathing will become easier as the airways begin to relax. Your energy levels will also increase.
    • After 2 to 4 weeks – Blood will pump through to your heart and muscles much better because your circulation will improve, meaning you can walk and run easier.
    • After 3 to 9 months – Your lung function will improve by up to 10 %, meaning any coughs, wheezing or breathing problems you have will improve.
    • After 1 to 3 years – Your risk of having a heart attack will have halved compared to a smoker’s.
    • After 10 years – Your risk of death from lung cancer will have halved compared with a smoker’s.

    You will save money – giving up a pack of cigarettes a day could save you around £4,000 a year.

    1. List your reasons to quit and when you are struggling and feel like you need to smoke, read through the reasons.
    2. Tell people you’re quitting; your friends and family can then support you.
    3. Use stop smoking aids, like nicotine patches and gum.
    4. Have a plan if you are tempted to smoke; this should include someone you can talk to for support.
    5. Keep busy to help reduce the cravings. Click here for more help with cravings.
    6. Regularly exercise, as studies show that exercise reduces the urge to smoke, it also strengthens your heart and lungs.
    7. If you have tried to quit before, remember what worked and learn from what didn’t.
    8. Use support groups for help and advice.

    Try using the free NHS Stoptober App, click here for more details.

    Further help and advice:

    During Stoptober you may also want to consider stopping or reducing items in of your lifestyle, like the amount of alcohol you drink or the amount of time you spend gambling.  Which can both contribute to poor mental health.

    Gambling can lead to problem debt. Having a gambling problem can also have a devastating impact on your relationships with other people.

    It is important to speak to professionals if you are concerned about your gambling, call the National Gambling Helpline on Freephone 0808 8020 133, advisers are available 24 hours a day. For more information read our guide here.

    There are many benefits to reducing the amount of alcohol you’re drinking, including feeling more energetic, better mood, an improved immune system and better sleep.

    Here are some tips on cutting down:

    • Set your limit – plan ahead how much you’re going to drink.
    • Set your budget – once its spent, stop drinking.
    • Tell your friends and family – they will then be there for support.
    • Reduce the size – go from a double to a single or from a pint to a half.
    • Reduce the strength – swap to a lower strength beer or wine.
    • A little at a time – take one day at a time, this will make you more likely to be successful.
    • Take a break – have several drink-free days each week.  You may decide to only drink at the weekend and not in the week.

    For more help:

    Want to learn more? Access our wellbeing hub here.

  • National fitness day – 18 September 2024

    National fitness day – 18 September 2024

    This article was published on Fri 16 Aug 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    National Fitness Day 2024 will take place on Wednesday 18th September and is a chance to highlight the role physical activity plays across the UK, helping raise awareness of how our fitness levels assist us in leading healthier lifestyles through being physical active. For more details click here.

    Physical exercise can help to build your self-esteem as well as reduce anxiety and improve your mood. When you exercise, your brains release endorphins which help to make us feel energised, happier, and less stressed. This could be as simple as a walk, dancing around the kitchen or even some gardening.

    Our physical and mental health are undeniably linked, so it’s important to stay active.

    To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity each week or 10,000 steps per day through a variety of activities. If you would like to improve your fitness level, then you may need to increase this amount and also include some stretching and strengthening exercises into your routine. For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer.

    If you are concerned about your health in any way always consult your doctor before starting exercise.

    Here are some ideas to help you incorporate workouts into your daily life:

    • Don’t do it alone – If you’re committed to doing exercise with a friend, you’re less likely to back out. Try an exercise class, dance or yoga with a friend. This has the added benefit of keeping connected with people. Maybe spend some time learning a new form of exercise, like Pilates or belly dancing.
    • Enjoy it – Most importantly, you need to discover a physical activity you enjoy and that suits your level of mobility and fitness. If the exercise you choose is enjoyable you are more likely to stick with it. This could be an HIIT class or Pilates, cycling around the local area, a walk in the countryside or gardening in the back garden. There are so many different ways of exercising you just need to find the one that works for the time you have and that you enjoy.
    • Go outdoors – Fresh air, natural light and exercise combined are great for our mental health. Whatever the weather it’s great to get outside, it may be for a quick stroll around the block or a longer walk with the dog. You could also invite a friend for a catch up.
    • Set yourself a challenge – Give yourself a goal to work towards, start small and get bigger as you get more confident and fitter. This could just be to go for a walk every day and could then evolve to walk 10 miles a week or 1,000 miles a year. You could even try the NHS couch to 5k challenge, for more details click here.
    • Log it – In order to monitor your progress, keep a record of your workouts. This could include the time and distance of your walk, run, ride or workout, but you may also want to include how you feel, in order to track your mood.

    It’s common knowledge that a good night’s sleep makes us feel better.

    An average of 8 hours will replenish all of our energy stores. What’s more, this downtime helps protects us from infection, providing a shield for our immune system.


    If you are struggling to sleep, read our guide here.

    Taking care of your mental health is as important as taking care of your physical health. So, it’s important to take care of your mind as well as your body.

    Click here to read our mental health awareness guide.

    As well as looking after physical and mental health it’s also important to look after your financial wellbeing.

    Worrying about money can be extremely stressful and may lead to poor mental health, relationships problems, people to lose homes and families to break down. People from all walks of life can end up in debt for many different reasons, divorce, redundancy, ill health, bereavement. It’s not always easy to talk about money worries but if you’re struggling financially, it’s important to take action.

    Police Mutual are here to help. We want to break down the stigma surrounding debt and get people talking about money.

    We’ve teamed up with PayPlan*, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties.

    They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

    Get free and confidential help to combat your debt, call PayPlan* on 0800 197 8433.


    *PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

    Want to learn more? Access our wellbeing hub here.

  • World suicide prevention day – 10 September 2024

    World suicide prevention day – 10 September 2024

    This article was published on Fri 16 Aug 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    World Suicide Prevention Day is organised by the International Association for Suicide Prevention (IASP). The purpose of this day is to raise awareness around the globe that suicide can be prevented. For more details click here.

    1 in 5 people in England say they’ve had suicidal thoughts in their lifetime. Those who contemplate suicide often describe the intense feelings they have as hopeless, helpless, worthless, and desperate. Whatever the trigger, suicide may seem like the only solution to an unsolvable, painful problem. A suicidal person believes no one can help them and that the problem can’t be fixed.

    There is no typical suicide victim. Suicide occurs across all ages, ethnicities, economic, and social boundaries and in both genders. But some situations do increase the possibility that people will try to take their own life. The risk of suicide rises with factors such as having a mental health disorder, alcoholism and substance abuse, a family history of suicide or mental health condition, physical or emotional abuse, a physical illness with chronic pain, isolation, and loneliness or a major loss, which could be work, money or relationship related.

    Individuals with multiple debt problems are at a ‘significantly higher risk of suicide’ than those with just one problem debt. According to the Money and Mental Health Policy Institute over 420,000 people in problem debt considered taking their own life in England last year, while more than 100,000 people in debt actually attempt suicide annually*.

    Most people who are feeling depressed or desperate enough to consider suicide give clues as to how they are feeling. These may be difficult to see but knowing some of the warning signs can help you be better prepared to help someone who is struggling. Talking openly about your concerns may help to prevent a death.

    Here are some signs to look for:

    • Spoken or written threats of suicide
      If the person talks about dying by suicide or about feeling trapped and not knowing a way out of their situation or has written notes or letters about it. Never assume the person, doesn’t really mean it, always take it very seriously.
    • High-risk behaviour
      People who are thinking about suicide sometimes hurt themselves by engaging in drug or alcohol abuse, self-harm, and even criminal behaviour.  Suicidal people may drive recklessly and put themselves and others in danger.
    • Withdrawal and loss of interest
      They no longer enjoy activities that they once did, isolate themselves from family or friends, don’t take care of their appearance, lack energy, or find it hard to cope with everyday things.
    • Recent important losses
      A person may become suicidal as a result of problems or changes that make them feel helpless. These may include divorce, loss of child custody, job loss or the death of a loved one. For a child or a teenager they may be having a difficult time at school with friends, teachers, workload, or parental expectations.
    • Major changes in sleep or eating patterns
      Excessive fatigue, not being able to sleep or sleeping much more than usual, or a loss of appetite or eating much more than usual are all signs that someone may be suffering from depression.
    • Obsession with death
      Suicidal people sometimes show an unusual interest in death by the books or movies they choose or the websites they visit.
    • They may do online research about ways to kill themselves
      Having decided to die, they may give away possessions. They may also suddenly be in a happier or calmer mood as they make these plans.

    If you believe or even suspect that someone you care about may be suicidal, don’t ignore your suspicions. If you notice any of these warning signs in a friend, relative or loved one, encourage them to talk about how they are feeling. Starting a conversation about suicide can be a difficult thing to do, especially when you’re worried about upsetting someone who might already be in a sensitive place emotionally.

    • Offer support
      Find a safe, private place to voice your concerns, speak to the person and better assess the situation. Do not agree to keep suicidal information secret, remind the person you are there to help support them. Don’t leave a suicidal person alone. If you suspect that someone who doesn’t live near you is suicidal, call the person’s local police and ask that a wellness check be done on the person.
    • Be direct
      Don’t be afraid to bring up suicide. There is absolutely no evidence to suggest that talking about it will make the person take his or her life. Talk openly about feelings and concerns. Ask if they have a suicide plan. It’s important to find out this information to pass on to a professional.
    • Listen. Be non-judgmental
      Don’t tell them not to think about suicide or minimise their problems. Give as much time as needed to talk and let them know you’re there to offer support.
    • Remove all dangers
      Any prescription and non-prescription drugs or medication or firearms should be removed from their home.
    • Contact a GP, counsellor, or psychiatrist
      Often these resources can direct you to community resources, such as support groups.

    Helping someone who is feeling suicidal can be extremely stressful. Make sure you have support for yourself from friends, family, or a trained counsellor.

    The teenage years can be a difficult time for you and your child. Adolescents may break rules or experiment with different behaviour as they try to establish their independence. As a parent, it’s important to know when your teenager’s feelings are a normal part of growing up and when they are putting themselves at risk. By staying involved in your child’s life, talking openly together, and knowing the warning signs of suicide, you can help deter at-risk behaviour and make sure your child gets the help they need.

    Suicide is a tragic occurrence that leaves those affected wondering how it could have happened, and how could it have been prevented. Those who are struggling with thoughts of suicide might show outward signs, and it’s important that friends, family, colleagues, and managers are aware of the signs that someone might be at risk of attempting suicide.

    The suicide of someone you love can be devastating. You may have many intense emotions all at once. You may feel shocked, confused, angry, or guilty. You may wonder if you could have done something to prevent the suicide.

    These thoughts and emotions are normal, and, although it will take time, with the right support, you can move forward with your life.

    There isn’t a correct way of grieving after a suicide. Grief is a process of healing that people experience in different ways. Even if someone you love died months or years ago, your grief may resurface at certain times of the year, like birthdays or on the anniversary of their death. Your grief may never be entirely over, but it can become gradually more manageable. Try not to set time limits on your grief or compare your feelings to anyone else’s.

    As you mourn, you may feel these emotions:

    • Shock
      Feelings of numbness and disbelief are common when someone dies by suicide. Right after a loss, people often cope with their grief by denying the reality.
    • Anger
      After a suicide, you may blame doctors or others for not preventing the death. You may blame the person who died for leaving you, or you may feel angry with the world.
    • Guilt
      Intense grief makes it hard to think clearly, so, you may at times have thoughts that you know aren’t realistic. You may dwell on all the “what ifs” even if you know that you did the best you could at the time.
    • Despair
      You may feel very sad, lonely, or helpless. You may wonder how you will ever cope without the person who died. The sadness of losing them in such a tragic way may never completely disappear, but there are ways to deal with the pain. Be patient. Don’t try to rush the healing process. We all deal with grief in different ways.


    Suicide can affect anyone. If you suspect someone you know is considering suicide, act quickly to get them professional support. Or if you find yourself contemplating it, contact a counsellor, medical professional or one of the organisations listed below immediately.

    Where to get help:

    • Samaritans For anyone with suicidal thoughts or those concerned with suicide. Call the helpline on 116 123 or email jo@samaritans.org.
    • Childline A helpline for children and young people in the UK. Calls are free on 0800 1111 and the number won’t show up on your phone bill.
    • Papyrus For children and young people under the age of 35 who are experiencing thoughts of suicide. Also, for anyone concerned that a young person could be thinking about suicide. Call 0800 068 41 41, text 07786 209 697 or email pat@papyrus-uk.org.
    • Students Against Depression is a website for students who are depressed, have a low mood or are having suicidal thoughts.
    • National Bullying Helpline is a website for both children and adults affected by bullying.
    • Campaign Against Living Miserably (CALM) This resource is specifically for men. Call the helpline on 0800 58 58 58 from 5pm to midnight 365 days a year.
    • NHS Help for suicidal thoughts.
    • The Silver Line A confidential, free helpline for older people across the UK. Call them on 0800 4 70 80 90 24 hours a day, seven days a week.

    If you believe that someone is in immediate danger, call 999 or bring them in to your nearest accident and emergency hospital service. You can also call Samaritans on 116 123.

    We’ve teamed up with PayPlan**, one of the UK’s leading free debt advice providers, who offer free and confidential advice to anyone in serious financial difficulties. They’re able to advise you on a range of debt solutions suited to your individual circumstances, helping to protect you and your family with a sustainable way to manage your debt.

    Get free and confidential help to combat your debt, call PayPlan** on 0800 197 8433.

    * Money and Health Policy Institute report ‘a silent killer’ Published December 2018

    **PayPlan is a trading name of Totemic Limited. Totemic Limited is a limited company registered in England, Company Number: 2789854. Registered Office: Kempton House, Dysart Road, PO Box 9562, Grantham, NG31 0EA. Totemic Limited is authorised and regulated by the Financial Conduct Authority. Financial Conduct Authority Number: 681263.

    Want to learn more? Access our wellbeing hub here.

  • Know your numbers week – 2-8 September 2024

    Know your numbers week – 2-8 September 2024

    This article was published on Fri 16 Aug 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    Know Your Numbers Week encourages people to get their blood pressure tested. Many people have high blood pressure without knowing it which can cause other health problems.  As well as understanding your blood pressure, it’s also important to understand your cholesterolblood sugar and body mass index.

    The more you know about these key health numbers the more you can do to take steps to look after yourself and lead a long and healthy life.

    This guide will provide you with some self‑tests that you can do yourself at home and also information on how to improve your overall wellbeing.

    The vast majority of people will know if they are carrying too much weight or not. If you don’t own a set of scales, then you can use the waist to hip ratio. All you need to do is measure your hip at the widest point and your waist at just above the belly button. Then what you do is divide your waist size by your hip size.

    • A ration of 0.95 or below for men is good and 0.80 and below for women.
    • 1.0 or higher for men and 0.85 or higher for women is greater risk of poor health.

    Alternatively, you can just measure your waist:

    • The ideal waist size is 35 inches for men and 32.5 inches for women.
    • A waist size for men of 40 inches (102cm) and 35 inches (88cm) for women increases the risk of diabetes and heart disease significantly.

    Waist size is important because it’s all about where you store your fat. If you store your fat around the waist then its sitting around your vital organs such as the liver and kidneys, which will increase the chance of diabetes and cholesterol.

    You can get your blood pressure checked with your GP or you can buy your own machine for around £20 to £30. Your heart responds to virtually everything that happens in your body, and you can learn a lot from blood pressure by analysing the readings. Although the most common way is to look at the actual level of the diastolic and systolic readings e.g. 120/80 the other useful analysis is to look at the pulse pressure difference which is the difference between the higher and lower figures.

    If the difference is continually above 60 e.g. 140/80 – then it could be an indicator of arteriosclerosis or hardening of the arteries. The reason being that the arteries are having to expand too far and if they do that continually they lose their elasticity.

    If you don’t have a blood pressure machine, you can simply do pulse testing either manually yourself by counting the number beats from the pulse (against your neck or inside your wrist) or through a free app on your phone.

    Your pulse is an important test and it’s a good idea to get to understand your pulse. A healthy person should have a resting pulse rate of between 60 to 100 beats per minute.

    However, it is possible to have a resting pulse rate as low as 35 if you are extremely fit. If you are not extremely fit and regularly have a heart rate outside of 60-100 beats per minute then you should visit your G.P.

    When you understand your average pulse rate, and for example you know that your pulse is regularly in the low 60’s and all of a sudden, its 85 – then unless you know why it’s changed so radically (85 over the course of 3 days) then again it may be worth calling your G.P.

    If you are taking your pulse manually you will start to understand how it feels and if it feels irregular then again, it’s something that you might raise with your G.P.

    One of the causes of high pulse pressure can be stress and it can be improved by doing relaxation breathing exercises.

    The other home test you can do, is a urine test, urine analysis sticks can easily be purchased from the chemist. They are easy to use and can tell you a host of information, particularly around blood glucose, testing for diabetes but also kidney and liver issues. It’s important not to misinterpret the results and to take tests over a period of a few days to ensure that the issue wasn’t just something passing through for example a cold or virus.

    Additionally, it’s important to ensure that you are drinking plenty of water and keeping hydrated. A lot of kidney and liver issues are due to dehydration skewing the results.

    Everyone should be checking their skin regularly for changes to moles and spots that don’t appear to heal. We should all be checking our breasts, testicles, armpits, neck, and groin for lumps.

    It’s recommended that you keep a record of your checking and in the case of skin checks don’t be afraid to take photo’s so that you have got something to refer back to in the future to assess changes.

    Additionally, other symptoms to look out for are blood in the urine and stool, regular pain in the kidneys and stomach without any apparent reason and increased need to go to the toilet at night when you haven’t been drinking excessively.

    If you are worried about anything, then ensure you make an appointment to see your GP.

    Exercise is the key, if you don’t like exercise or don’t have a lot of time, then try high intensity training. For example, use an exercise bike for 10 minutes every day, within this 10 mins, do 30 seconds of sprinting followed by 30 seconds of relaxing riding.

    You could also do the same thing by sprinting and walking between lamp posts or on a step box. Or do weight bearing exercise in the same way, using quite light weights, but fast reps.

    Weight bearing exercise is important because you lose about 1% of muscle every year over the age of 40. Muscle speeds us metabolism and metabolism burn fat.

    High intensity exercise was designed by Dr Tabata and research shows that it is a form of exercise that is very good at reducing blood sugar and therefore avoiding diabetes.

    Another big reason for increasing exercise is to do with stress. Exercise can work as a distraction for your brain constantly either thinking about work or other issues. Exercise helps people to switch off.

    As well as exercise, it’s also important to relax. Mindfulness is great to help you switch off, as many people struggle to do this on their own, apps such as Headspace and Thrive tend to help focus the mind.

    Relaxation techniques are not just about the brain they also really help the heart. Reading is also a great way to relax, it can help distract the brain from more stressful issues.

    For more details read our stress awareness guide here.

    Nutrition is now more important than ever, having a balanced diet help ensure we have the correct nutrients. Dark green leafy vegetables and colourful fruits and especially fruits with red in them are can really make a difference. These will ensure you get vitamin C, vitamin D and Zinc on board.

    It’s also important to reduce the amount of processed fats you eat, as these types of fat stick around your waste and increase issues such as heart disease. These types of fats are found in many take-aways.

    Water is massively undervalued, every organ in the body needs hydrating, water is needed in order for the fat burning process to work, depending on your size and how much exercise you are doing, you need to drink 2-3 litres per day.

    Our bodies were not designed to sit down on chairs, sitting down as much as we do fundamentally squash’s our skeleton, which can lead to musculoskeletal problems.

    What we need to do is move more, the HSE recommend a 10-minute movement break from sitting down every hour. The key is to try to introduce movement into the daily routine e.g., take all telephone calls standing up where you can and taking a break for lunch away from the desk and go for a walk.

    For more information read our Healthy Eating guide here.

    Having a strong immune system is important in order to be able to fight off a variety of illnesses and infections. In order to increase the ability to produce antibodies and ensure that your T-cell levels (lymphocytes) are not reduced you can:

    • Increase your level of vitamin D – spend time outside, drink fortified milk, eat fortified cereal, salmon, mackerel, and sardines.
    • Increase your level of vitamin C – eat plenty of citrus fruits like grapefruit and oranges, Red Bell Peppers (3 times the vitamin C of an orange), Broccoli, Garlic, Ginger, Spinach, Yoghurt, Almonds, Sunflower Seeds, Turmeric, Green Tea, Papaya, Kiwi, Poultry, Shellfish (it’s important to take vitamin C daily because your body can’t store it).
    • Reduce the amount of alcohol you drink, as it damages the immune system.
    • Ensure you relax, exercise, and have good quality sleep as all of these boost the immune system.
    • Take an immune busting vitamin tablet every day.

    Many people use their mobile phones for alarms and look at them right up until we turn the lights off, without giving their minds time to start to relax. Before going to sleep it’s important to be as relaxed as possible, the room to be dark and for it to be the right temperature.

    It’s also important to have coping skills on how to relax your minds if you do wake up in the middle of the night, in order to maximise the relaxation of the nervous, respiratory, and cardiovascular systems.

    For more information read our Sleep guide here.

    Want to learn more? Access our wellbeing hub here.

  • Sleep – September 2024

    Sleep – September 2024

    This article was published on Fri 16 Aug 2024. At the time of publishing, this article was true and accurate, however, over time this may have changed. Some links may no longer work. If you have any concerns about this please contact us

    We spend about a third of our lives asleep. Sleep is essential, it is as important to our bodies as eating, drinking, and breathing, and is vital for maintaining good mental and physical health. Sleeping helps us to recover from mental as well as physical exertion.

    When you’re well rested, you think more clearly, feel better, and have more stamina and energy. But many people don’t get the 7-9 hours of sleep that doctors recommend. Lack of sleep, even for a few days, can leave you feeling irritable, frustrated, and forgetful. Regular poor sleep can put you at risk of serious medical conditions, including obesity, heart disease and diabetes and it may shorten your life expectancy.

    According to many surveys, around one third of the population suffer with sleep problems. Lack of sleep can affect mood, energy and concentration levels, relationships, and the ability to stay awake and function at work during the day. A solid night’s sleep is essential for a long and healthy life. A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases, it’s due to bad sleeping habits.

    Common mental health problems like anxiety and depression can often underpin sleep problems.

    We can all benefit from improving the quality of our sleep. For many of us, it may simply be a case of making small lifestyle adjustments in order to help us sleep better.

    • Go to bed and get up at the same time every day. Even at the weekend, a predictable schedule sets your body’s internal clock to expect to sleep at a certain time each night. If you feel you haven’t slept well, resist the urge to sleep in longer than normal, getting up on schedule keeps your body in its normal wake-up routine.
    • Create a bedtime routine. Ease the transition to sleep by engaging in relaxing activities beginning an hour or so before bedtime. You could have a bath, do some light reading or listen to soothing music.
    • Make your bedroom a comfortable environment for sleeping. It should be cool, dark, and quiet.
    • Deal with stressful tasks earlier in the day or evening. It may be harder to relax and go to sleep if you engage in demanding tasks, like paying bills or dealing with a difficult parenting issue, just before bedtime.
    • Write down your thoughts and worries and things you need to do the next day. This will help clear your mind and reduce worry.
    • Get regular exercise. Daily exercise can help you get to sleep faster and to sleep better. Just be careful not to do it close to bedtime as exercise produces stimulants that stop the brain from relaxing quickly.
    • Limit caffeine, alcohol, nicotine, and other substances that may keep you awake. Stay away from these when it’s close to bedtime and limit any consumption of caffeine to 6 to 8 hours before you want to fall asleep. Caffeine and nicotine are stimulants that make it harder to sleep and alcohol interferes with sleep quality.
    • Watch what and when you eat at night. Finish your evening meal several hours before you go to bed and avoid food that you know upset your stomach and could keep you awake.
    • Don’t watch the clock. Keeping an eye on the clock when you want to fall asleep (or when you wake up in the middle of the night) can increase stress and make it harder to sleep. Turn your alarm clock’s face away from the bed. If you use a phone alarm, set your phone face down.
    • Limit electronics at bedtime. Be careful about television, radio, and computer activities just before bed, as they may be overly stimulating, particularly due to the blue light that electronic devices emit. Don’t bring your tablet, phone, or other electronics to bed.
    • If you can’t get to sleep within 20 minutes of going to bed or if you wake up in the middle of the night and can’t get back to sleep. Get up and do something relaxing until you feel sleepy again. Try reading or listening to soothing music. Or use mindfulness meditation techniques. Just remember to keep the lights dim so that you don’t signal your body that it’s time to wake up.

    If you’re experiencing sleep problems, you may want to talk to your GP. Many sleep problems are temporary and go away on their own, but some may be related to depression, anxiety, or chronic pain, all of which can be treated with professional help. If you have sleep problems that last longer than a week, see your GP.

    Shift workers often face challenges in relation to their sleeping patterns and eating habits.

    Shift work is harmful to sleep. Our body’s internal clock is designed for us to be active in the day and asleep at night. This is known as the Circadian Rhythm, which controls our sleep, body temperature, digestion, heart rate and blood pressure to keep our bodies synchronised through the day-night cycle. Working shifts can work against the body’s natural programming, particularly in relation to sleeping and eating.

    For night shift workers daytime sleep can be 1.5 -2 hours shorter than sleep at night. Daytime sleep is less efficient that night-time sleep as you’re constantly battling against disturbing factors, such as light and outside noise. With around 4 million people working night shifts, it’s important that those who do understand the importance of sleep and do what they can to achieve better daytime sleep.

    Lack of quality sleep can lead to all sorts of issues in the workplace including poor concentration, absenteeism, accidents, and errors.

    When you are at work

    • If it’s possible, take a 20-30 mins nap during a work break.
    • Only use moderate amounts of caffeine in the early part of your shift.
    • Get some exercise and only eat light, healthy meals and snacks during your shift.
    • Keep the work environment brightly lit.

    During your commute home

    • Wear sunglasses or amber tinted glasses to block out the sunlight when outside.
    • To reduce the potential for driving when sleepy, get a lift, use public transport, or take a taxi.
    • Avoid caffeine.

    When you get home

    • Prioritise your sleep, avoid running errands or doing chores after your shift.
    • Don’t use alcohol as a sleep aid.
    • Turn off your mobile before going to bed.
    • Alter your bedtime a few days in advance of a change in your work shift.

    At bedtime

    • Keep your bedroom cool and dark.
    • Use earplugs or a white noise machine.
    • Wear an eye mask or use blackout curtains or blinds.

    Other tips

    • Use powernaps as these are a great way to top up the energy levels, 10 to 20 minutes is enough to do this.
    • Help prepare the body for shift work with extra sleep, so the day you start try and get an extra two-hour sleep.
    • When finishing a shift pattern, wake up two hours early to help assist the body get back into a day/night sleeping routine.

    NHS Sleep Guidance

    British Snoring & Sleep Apnoea Association

    Sleep Apnoea Trust

    Want to learn more? Access our wellbeing hub here.