This article was published on Tue 03 Dec 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 Volunteers Day takes place 5 December every year and is a chance to recognise the fantastic contribution volunteers make to our communities and to say thank you.

Volunteers play a key role in making a difference to our communities

Today is a great time for us to thank all volunteers for their invaluable contribution and also consider volunteering ourselves.

Volunteering doesn’t just help others and the community but is has also shown to improve volunteers’ wellbeing too.

It’s human nature to feel good after helping someone out. But volunteering can also help you gain valuable new skills and experiences, boost your confidence and be your chance to make a difference.

People choose to volunteer for a variety of reasons. For some it offers the chance to give something back to the community or make a difference to the people around them. For others it provides an opportunity to develop new skills or build on existing experience and knowledge. Regardless of the motivation, by volunteering they are making a difference to the community.

Volunteering is a hugely valuable and rewarding experience for the volunteers and the communities they support.

Reasons to volunteer

There are many reasons to volunteer, including:

Community – volunteering helps us giveback to those around us, particularly in the community we live or work in. When you volunteer you strengthen your community, improve the environment you live in, give something back to an organisation, make a difference to the lives of others and help others less fortunate or without a voice.

Volunteering enables people to play an active role in society and contribute to positive social change. Volunteers support vulnerable people in society and enable them to live a healthy and rewarding life.

This could mean support with things we take for granted, such as practical help at home for disabled or older people, mentoring a care leaver and helping them to find their feet as an adult, or taking part in a litter pick or at a local scouting group.

Your mental health and self-esteem – volunteering also makes you feel good. In fact, a study has shown that not only is volunteering associated with increased happiness and lower depression, but it also reduces the risk of premature death.

This is especially true if you enjoy volunteering and feel valued and part of a team. You will spend quality time away from work or your busy lifestyle and be in the moment. It may help you gain confidence and improve your self-esteem. Volunteering can also help to improve your mental health.

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. One of which is to give to others, research suggests that acts of giving and kindness and being part of community life can improve your mental wellbeing. For more details on the 5 steps to mental wellbeing click here.

Action for Happiness – list ten key ingredients for a happy and fulfilling life: giving, relating, exercising, awareness, trying out, direction, resilience, emotions, acceptance and meaning. Volunteering ticks most if not all of these boxes. For more details click here.

Your Physical health – there are lots of different ways you can volunteer, but many of them involve physical tasks, like litter picking, dog walking for a local shelter, wildlife conservation and sports coaching, all of which will help keep you fit whilst you are also enjoying nature and the outdoors.

There is lots of anecdotal evidence that volunteering has a positive impact on both your physical and mental health.

Social – volunteering is a way to get a better understanding of people, cultures, places, and organisations which can also lead to more social connections.

Researchers believe that volunteering can extend a person’s life because humans thrive on social connections. Eye contact and smiling for example release the hormone oxytocin, which helps us handle stress better. Social interaction improves mental and physical health. When you volunteer you strengthen your social network, you make connections with the people you are helping, and you cultivate friendships with other volunteers. Volunteering creates stronger bonds between friends, family, and co-workers. People build closer relationships, better connections, and more powerful attachments to people when they work together.

Personal Development – volunteering is an opportunity to learn new skills and can boost employment prospects. For some people, volunteering can be a route to employment, or a chance to try something new which may lead to a career change. Volunteering can also be a way of enhancing a CV, improving employment prospects, gaining an accreditation, or using your existing professional skills and knowledge to benefit others.

By volunteering in a specific profession, you can gain valuable experience for a future career, for example, becoming a police special before joining the force.

Values – volunteering can satisfy personal values or humanitarian concerns. For some people this can have a religious component. For instance, helping those less fortunate is a large part of Christianity and the concept of karma in Hinduism means those good deeds come back to you.

People who volunteer, report a greater sense of purpose and meaning in their lives.

Volunteering within the police service

There are many volunteering roles within and connected to the Police Service, including the Special Constabulary, Police Chaplains, Police Service Volunteers and our own FAOs and AOs.

Police volunteering roles provide an opportunity to do something worthwhile in your spare time, making a real difference to your local Police Force and to your community.

It allows you to become involved with Policing and to be part of the Policing family and to make a positive contribution to your area.

Police Mutual FAOs and AO volunteers

At Police Mutual we have volunteer Force Authorised Officers and Authorised Officers who represent Police Mutual customers within their own forces.

Our volunteers are a vital part of the team and assist us hugely in promoting the financial wellbeing support we offer. Their assistance and advocacy are greatly appreciated.

We would like to thank all of our FAO and AO’s for their continued support.

Do you want to give something back and make a different with your spare time? Many serving and retired Police Service employees volunteer.

If you’re interested in volunteering, here are some websites where you can find out more information:

• Volunteering Matters
• NCVO
• Police UK Volunteering

Want to learn more? Access our wellbeing hub here.

This article was published on Tue 03 Dec 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 Day of Disabled Persons is the 3 December. First launched in 1992, the day is hosted by the United Nations (UN) and encourages business leaders across the globe to value the unique contributions of disabled people. For more information click here.  Annually WHO decides on a theme, in 2024, the theme is ‘Amplifying the leadership of persons with disabilities for an inclusive and sustainable future’.

The day is about promoting the rights of people with disabilities in all areas of society. It aims to increase the awareness and wellbeing of disabled people in all aspects of their life.  It acts as a reminder for us all to combat the discrimination many disabled people still face.  The World Health Organisation (WHO) joins the UN in observing this day each year, highlighting the importance of securing the rights of people with disabilities, in order for them to participate fully, equally and effectively in society, and face no barriers in all aspects of their lives.

Why international day of persons with disabilities is important

• Celebration – to recognise and value the diversity of our global community, and to celebrate the role we all play, regardless of our abilities.
• Learning – to understand and learn from the experiences of people living with a disability.
• Optimism – to look forward to a world where a person is characterised by their abilities not their disabilities.
• Awareness – to build awareness of people with disabilities, as people with disabilities sometimes feel invisible in our society. To reduce any stigma and discrimination those with disabilities may feel.
• Legal – Under the Equality Act 2010, which prohibits discrimination against people with the protected characteristics that are specified in the Act. Disability is one of the specified protected characteristics.

Just because you can’t see it, doesn’t mean that it is not there

Some disabilities, like mental health disorders, chronic pain and fatigue, are invisible, but that does not make them any less devastating to someone’s quality of life.

Non-visible disabilities, also known as invisible or hidden disabilities are not immediately obvious. They can be physical, mental, or neurological and include, autism and Asperger syndrome, cognitive impairments such as learning disabilities and dementia, mental health conditions and speech, visual impairments or hearing loss, as well as many other conditions. They also include respiratory and chronic conditions such as asthma, diabetes, chronic pain and sleep disorders when these significantly impact day-to-day life.  Some physical disabilities are not always visible until in their later stages, this include conditions like Multiple Sclerosis.

And often, many people experience a combination of both visible and non-visible impairments and conditions.

Globally 1 in 6 of us live with a disability. And of those, 80% are invisible. That is 1.3 billion people who are living with a non-visible disability.

The more we all understand about both visible and non-visible disabilities, the more we can help to improve the lives of people experiencing them. Some people with a non-visible disability choose to wear a Sunflower lanyard with details of their condition. For more details click here.

Overall, the day is to help everyone become more compassionate and understanding of the challenges faced by people with disabilities. To ensure that all people in the world have equal opportunities for work, play, health, and success. To appreciate that people with disabilities are valued members of society.

Getting information, help and support

• Disability Rights UK
• Scope
• Disability Union
• WHO
• United Nations
• NHS
• GOV.UK

Want to learn more? Access our wellbeing hub here.

This article was published on Tue 03 Dec 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

Grief Awareness Week is run by the Good Grief Trust Organisation. The aim of the week is to raise awareness of the impact of grief and to break the taboo around talking about grief. This year the theme is Shine a Light, for more details click here.

Signs and symptoms of grief

There is not a correct way to feel when you are grieving. Bereavement, grief, and loss will cause different symptoms and they affect people in different ways. Some of the most common symptoms include:

• Shock and numbness
• Overwhelming sadness
• Tiredness or exhaustion
• Anger – towards the person you’ve lost or the reason for your loss
• Guilt – this could be due to many things, including not being with the person when they died, not saying something to them, or not being able to stop your loved one dying.

These feelings may not be there all the time and powerful feelings may appear unexpectedly. For more details click here.

Looking after yourself following a bereavement

• Take care of your wellbeing: make sure you get enough sleep, eat regular meals, rest and relax.
• Be clear on expectations: make sure you know what is expected of you and whether it is realistic.
• Take exercise: taking exercise, e.g., walking, running and cycling can help you relax and increase wellbeing.
• Talk to others: make time to talk to your family and friends about how you’re feeling, or if you would find it easier contact Cruse 0808 808 1677.

Explain to family and friends what they can do to help, don’t be afraid to ask for practical support.

Try to keep to a regular routine of getting up and dressed and eating meals at the usual time, whether you are on your own or part of a family group. The structure will help, even if only a little.

You may find you have days when you have more energy, and the grief isn’t as consuming – this is normal. Some people can feel guilty when this happens, but there is no need. It is all a normal part of grieving. Equally if you are really struggling that is also normal. Please don’t feel guilty or angry with yourself.

What to say when someone is grieving

It is normal to feel worried about saying the wrong thing to the bereaved, but it is more important that you say something than finding the perfect words. You may find the tips below useful:

• It is important to acknowledge their loss and offer your condolences, saying how sorry you are that their friend or family member has died.
• The bereaved may want to talk about the person and tell you stories, they may cry through these stories. You may find this really hard to hear but just being there and listening can be a great comfort. You can’t fix their pain, but you can listen.
• Don’t be afraid to ask more about the person who has died. Allowing the bereaved person to talk and share their feelings with you can make a real difference.
• Ask if there is anything practical that you can do to help at that time.
• You could also signpost the bereaved to services such as Cruse for them to access support.

Helping children to cope with death

Children and young people need to be given the opportunity to grieve as any adult would. But it is also important to remember that children and young people grieve in different ways. A child’s understanding of death and the nature of their bereavement will be different at different stages of development. Children will experience both physical and emotional reactions to death. Emotional reactions may include shock, denial, anger, depression, guilt. Physical reactions may include disturbed sleep, loss of appetite, challenging behaviour, and developmental delays.

Useful links:

NHS Children and Bereavement

Children Bereavement UK Resources for children and young people

Cruse Bereavement Care Helping children to cope with death – how to help a child or young child

Some key points to remember concerning children, young people, and grief:

• No bereaved child or young person will respond to the death of someone close in the same way.
• Keep the structure of the bereaved child or young person’s day/night as routine as possible.
• Allow the bereaved child or young person to say how they feel and do not be offended if they are angry with you or do not want to talk.
• Give the bereaved child or young person the time to explore their grief and support them as they mourn.
• Do not feel that you have failed if you need to seek professional help for the bereaved child or young person. You are doing the right thing.
• Put in place appropriate boundaries if a grieving child or young person is hurting themselves or others and explain why such boundaries are necessary.
• Do not dismiss a bereaved child or young person’s real or perceived illness.
• Talk things through with them in an open and honest way, remembering to listen to the child or young person.

What to do when someone dies

Working out what to do first when someone dies can seem overwhelming. Besides letting family and friends know, there are several organisations you need to notify when a person has passed away. As well as arranging the funeral and dealing with the financial affairs of someone who has died.

Useful links:

Gov.uk

Money Savings Expert

Which

Money Advice Service

Citizens Advice

Everyone responds to death differently there is no right or wrong way to respond. If you have experienced the loss of a loved one you may need to access professional support. Similarly, if you are supporting someone who has been bereaved you may need support for yourself, especially at this present time when there is so much in the news about death and dying and many of us are feeling anxious.

Where to get help:

NHS

Cruse Bereavement Care – call the free helpline on 0808 808 1677 or email: helpline@cruse.org.uk

Want to learn more? Access our wellbeing hub here.

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.

What you can do to help manage worries and stress

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.

Useful links

• NHS
• Mind
• World Health Organisation

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.

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.

Preventing type 2 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.

Type 2 Diabetes risk factors

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.

Other risks

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 schizophrenia, bipolar 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.

Get an NHS Health Check

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.

If you have type 2 diabetes

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.

Symptoms of Diabetes

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.

Getting information, help and support

• Diabetes UK
• NHS
• International Diabetes Federation

Want to learn more? Access our wellbeing hub here.

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.

Stages of the menopause

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.

Symptoms

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 changes	Emotional changes
Hot flushes	Low mood and Depression
Night sweats	Anxiety
Vaginal dryness	Reduced libido
Insomnia	Poor concentration
Bloating and weight gain	Low self-esteem
Heart palpitations	Irritability
Headaches	Forgetfulness
Nausea and dizziness	Panic attacks
Hair thinning & loss	Loss of control
Dry eyes	In 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:

• osteoporosis
• cardiac disease
• bladder and bowel difficulties
• vision problems
• poor muscle power and tone

When to see a GP

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:

• hormone replacement therapy (HRT) – tablets, skin patches, gels and implants that relieve menopausal symptoms by replacing oestrogen
• vaginal oestrogen creams, lubricants or moisturisers for vaginal dryness
• cognitive behavioural therapy (CBT) – a type of talking therapy that can help with low mood and anxiety.

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.

Self-care

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

• NHS
• Daisy Network
• Menopause Support
• My Menopause Doctor
• Menopause in the Workplace

Want to learn more? Access our wellbeing hub here.

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.

Stopping smoking tips

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:

• Quit
• NHS
• Smokefree.gov

It’s never too late to quit

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:

• NHS
• British Heart Foundation
• Drinkaware

Want to learn more? Access our wellbeing hub here.

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.

You don’t need to be at the gym seven days a week to improve your mood

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.

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.

Suicide is more widespread than you might think

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.

There are often warning signs that someone may be thinking about suicide

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.

How to help someone

• 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.

Helping a Teenager Who May Be at Risk of Suicide

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.

Police Mutual Services

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.

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 cholesterol, blood 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.

Your weight

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.

Blood pressure

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.

Cancer self-tests

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.

How to stay healthy

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

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.

Boosting your immune system

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.

Sleep

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.