Volume 3 Issue 6

Health &Wellbeing

‘Leading the way towards healthier, happier lives’

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4 It’s Diabetes Awareness Week from the 11th-17th June. Find out more about the types of diabetes, risk factors, prevention and treatment on page 5. Also find the link to Diabetes UK for further information and resources.

It’s Wear It, Beat It on the 9th June in aid of the Brit-ish Heart Foundation. Find out more on pages 6-7 in-cluding: the function of the heart, common heart prob-lems, risk factors, preven-tion and ways which you can get involved to raise money and awareness.

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Our recipe of the month is in keeping with Diabetes Awareness Week and is adapted from Diabetes UK. Try this delicious recipe for blackberry and apple cake. There are also some chef’s top tips of ways you can adapt the recipe to your own taste!

Contents

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The Health & Wellbeing Team

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Ingredients

2 apples

2 medium eggs

1 tsp vanilla extract

75g caster sugar

100ml rapeseed oil (use 1 tsp for greasing)

150g wholemeal flour

1 tsp baking powder

150g blackberries

Other Tips

You could add other essences, such as almond or lemon, or add the grated zest of an orange or lemon.

You could also use raspberries instead of blackberries.

Freeze in freezer bags, wrapped in foil or greaseproof paper, for up to three months.

Freezing instructions: Suitable for freezing once cooked. Slice then wrap in foil to freeze. You can then use slices as required.

(Recipe from: https://www.diabetes.org.uk/Guide-to-diabetes/Recipes/Blackberry-and-

apple-cake)

Recipe of the Month

Method

1. Preheat the oven to 180°C/gas 4. Use 1 tsp of the rapeseed oil to grease a 2lb loaf tin (approx 27cm x 12cm).

2. Grate the unpeeled apples into a bowl and discard the cores.

3. Add the eggs, vanilla extract, caster sugar and oil to the bowl and beat together.

4. Add the flour and baking powder and mix well. Fold in the blackberries.

5. Pour the mixture into the loaf tin and bake for 25 minutes until firm and golden.

6. Cover with foil after 20 minutes if it's starting to brown too much. The cake is cooked when a knife inserted into the centre comes out clean.

Blackberry and Apple Cake (Recipe and Photo adapted from Diabetes UK)

https://tinyurl.com/y9qyx8qp

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Diabetes Awareness Week

Common Symptoms Increased urination (more at night), increased thirst, tiredness, weight loss, thrush or genital itching, cuts and wounds taking longer to heal and blurred vision

Risk Factors Aged over 40, close rela-tive with type 2 diabetes, high blood pressure, being overweight, carrying ex-cess weight on your stom-ach, previous heart attack or stroke

Treatment For type 1 diabetes, you will need to treat the con-dition with insulin, where-as if you have Type 2, you may initially be able to manage your condition with diet and exercise.

https://www.diabetes.org.uk

11th-17th June The theme for diabetes awareness week is: Know Diabetes, Fight Diabetes. What is diabetes? Diabetes is a serious health condition that occurs when the amount of glucose (sugar) in the blood is too high because the body cannot use it properly. If this is left untreated this can lead to serious health complications. Insulin is a hor-mone produced by the pancreas that moves glucose into our cells where it is stored for fuel for energy. There are two main types of diabetes: Type 1: Autoimmune condition where the body attacks and destroys glucose producing cells, meaning no

insulin is produced. This causes glucose to rise quickly in the blood. The exact cause is unknown but we know it is not related to diet or lifestyle About 10% of people with diabetes have type 1 Type 2: The body doesn’t make enough insulin or the insulin it produces doesn’t work properly, meaning

the glucose builds up in the blood. Caused by genetic and environmental factors Up to 58% if type 2 diabetes can be delayed or prevented by having a healthy lifestyle You can calculate your risk of developing type 2 diabetes using the Diabetes UK online tool at: https://tinyurl.com/y9vcq2zt

Key Facts

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The British Heart Foundation

Wear it, Beat it is taking place on Friday 9th June and aims to raise awareness and raise money for the British Heart Foundation. What do the British Heart Foundation do? The BHF are a national heart charity and largest inde-pendent funder of cardiovascular research. Coronary heart disease is the UK’s single biggest killer but the BHF’s research is helping to transform the lives of peo-ple with heart and circulatory conditions. How does the heart work? The heart is a muscular organ, a similar size to a closed fist and function is to act as a circulatory pump. It takes deoxygenated blood through the veins and delivers it to the lungs. Here it is re-oxygenated and then pumped into various arteries which provide oxygen and nutrients throughout the body. There are 4 chambers of the heart: Right atrium Left atrium Right ventricle Left ventricle The atria are smaller than the ventricles and have thin-ner and less muscular walls. The atria act as receiving chambers for blood so are connected to the veins which carry the blood to the heart. The ventricles are larger, stronger pumping chambers that send blood out of the heart. They are therefore connected to the arteries. What are the two states of the heart chambers? Systole– cardiac muscle tissue contracting to push

blood out of the chamber Diastole– cardiac muscle tissue relaxing to allow

the chamber to fill with blood What causes the heartbeat sound? The sounds of a normal heartbeat are known as “lubb” and “dupp” and are caused by the blood pushing on the valves of the heart. The “lubb” sound comes first and is the longer of the two sounds. This is pro-duced by the closing of the Atrioventricular valves. The shorter “dupp” sound is similarly caused by the closing of the semiunar valves. During a normal heartbeat these sounds repeat in a regular pattern of lubb-dupp-pause.

Adapted from: http://www.innerbody.com/image/card01.html#full-description

Images adapted from: GCSE Bitesize http://www.bbc.co.uk/schools/gcsebitesize/pe/appliedanatomy/0_anatomy_circulatorysys_rev2.shtml

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https://www.bhf.org.uk/

Heart conditions There are many different types of heart conditions and are globally termed heart disease. This can include: Angina– a pain in the chest which often feels like a heaviness or tightness (can spread to arms,

neck, jaw, back or stomach as well) and may include shortness of breath. Angina is usually caused by Coronary Heart Disease– when the arteries supplying the heart with blood and oxy-gen become narrowed, the blood supply becomes restricted and causes the symptoms. It is often brought on by physical activity, emotional upset, after a meal or with cold weather. Epi-sodes usually subside within a few minutes.

Heart attack– this occurs when your heart is suddenly starved of oxygen rich blood which

causes damage to the heart muscle. Signs include chest pain (tightness, heaviness or burning), sweating, light headedness, shortness of breath and nausea. Most heart attacks are caused by coronary heart disease. This is different to a cardiac arrest which is when the heart stops pumping blood around the body.

Heart failure– symptoms occur because the heart does not have enough strength to pump

blood all the way around the body effectively. This can cause fluid to pool in the feet and legs. Symptoms include shortness of breath when active or at rest, swelling of feet, ankles, stomach and lower back and fatigue. The most common causes are heart attack, high blood pressure and cardiomyopathy.

Abnormal heart rhythms- (also known as arrhythmia) means that the heart is beating too

fast, too slow or with an abnormal pattern. This is commonly caused by electrical impulses from the heart being transmitted by an unusual path or from a different part of the heart.

Congenital heart disease– this refers to a heart condition or defect which develops in the

womb, before a baby is born. There are many different types e.g. improperly formed heart valves or holes between the chambers of the heart.

Risk Factors

Smoking (Almost 2x more likely to have a heart at-tack), being overweight, high cholesterol, high blood pressure, diabetes, excess alcohol intake.

Prevention

Quitting smoking, increas-ing activity, eating healthi-ly, reducing stress, monitor alcohol intake and main-tain a healthy weight

Get Involved

Donate, fundraise, raise awareness and support the British Heart Foundation at: https://www.bhf.org.uk/get-involved

Heart Health Basics

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Muscle and Exercise of the Month

Latin : Musculus Sternocleidomastoideus Origin: Manubrium and medial clavicle Insertion: Mastoid process of temporal bone, superior nuchal line Artery: Occipital artery and superior thyroid artery

Nerve: motor: accessory nerve Sensory: cervical plexus

Actions : unilaterally: cervical rotation to opposite side and cer-vical lateral flexion to same side Bilaterally: cervical flexion raises sternum and assists

in forced inhalation

Sternocleidomastoid

Chin Tuck and Hold

1. Starting in a seated position 2. Find something like a tennis ball which can comfortably sit be-

tween your chest and chin. 3. Gently applying pressure from your chin into the tennis ball for 5

– 10 seconds and relax. 4. Repeat up to 10 times.

AHP Suffolk YouTube Channel

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Local Events

Race for Life is in support of Cancer Research UK which funds re-search to help beat cancer sooner.

Cancer Research is focusing on four key areas:

1. Working to prevent cancer

2. Diagnosing cancer earlier

3. Developing new treatments

4. Optimising current treatments

To help accelerate the progress they are also investing an additional £50 million per year into new fund-ing schemes for researchers to support tackling some of the largest scientific challenges in cancer re-search.

You can sign up for an event near you at: https://raceforlife.cancerresearchuk.org/find-an-event

This includes 5k, 10k, Pretty Muddy, hikes, half marathon and marathon events.

You can find training programmes, fundraising ideas and more information at: https://raceforlife.cancerresearchuk.org/find-an-event

When: 23rd July 2017

Where: Glemham Hall, Little Glemham, Woodbridge, Suffolk, IP13 0BT

Start times: 8am-10am

Minimum Age 12 for the 35 mile ride, 15 for the 65 mile ride and cy-clists under 16 must be accompanied by an adult.

Price: £19.50 for adults, £8.50 for children (12-14 years)

The Glemham cycle is raising money for the East Anglian Air Ambu-lance. Starting and finishing at Glemham Hall there is a choice of routes: 35 miles, 65 miles or 100 miles.

To enter go to: https://bike-events.co.uk/Ride.aspx?id=597&n=y

Race for Life

Glemham Cycle

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Training Programme– Glemham Cycle

Training for: Glemham Hall 100-mile Cycle When: 23rd July 2017

Where: Glemham Hall, Woodbridge, IP13 0BT

Cost: £21(individual)/ £20.50 per person in group What is it: 100-mile cycle around Suffolk – 35 & 65-mile routes available too

The Plan: A 6-week progressive cycling training plan, partnered with a specific strengthening pro-gramme. Start Date: 5th June 2017 End Date: 23rd July 2017

Workout One: A cycling-specific strength routine. Warm-up: Any CV Equipment: 5-7 minutes moderate intensity, followed by dynamic stretches.

Day/ Week 1 2 3 4 5 6

Monday Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

Tuesday Active Rest Active Rest Active Rest Active Rest Active Rest Active Rest

Wednesday Sprint - 10 Sprint - 12 Sprint - 14 Sprint - 16 Sprint - 18 Sprint - 12

Thursday Workout 1 Workout 1 Workout 1 Workout 1 Workout 1 Workout 1

Friday Rest Day Rest Day Rest Day Rest Day Rest Day Rest Day

Saturday Dist. - 30 Dist. - 40 Dist. - 55 Dist. - 65 Dist. - 75 Dist. - 100

Sunday Active Rest Active Rest Active Rest Active Rest Active Rest Active Rest

Exercise Reps Sets Rest

Front Squats 8-12 2-3 60-90 seconds

Renegade Rows 8-12 2-3 60-90 seconds

Kettlebell Swings 12-15 2-3 60-90 seconds

Bulgarian Split Squats 8-12 2-3 60-90 seconds

High Step-ups (SL) 15-20 2-3 60-90 seconds

Leg Raises (1:1:3 tempo) 10-15 2-3 60-90 seconds

Cool-down: Whole-body stretch, holding each for 30+ seconds

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AHP Staff Profiles

Beth Harrison Sam Whittaker What is your favourite song?

Goo Goo Dolls: Iris It changes all the time, but currently Bruno Mars – 24K Magic.

What do you most like to do to unwind?

Go out on my road bike or walk / run with

the dog

Take my dog for a walk in the countryside or

reading a book in my garden.

What’s your favourite healthy food?

Sushi : although you may say some de-bate on how healthy it is

Homemade Thai green curry (made with light

coconut milk!) with lots of mange tout, baby

corn, and peppers.

What is your favourite form of exercise?

Cycling (it used to be hockey before lots of injury & getting old!)

Hiking – but as Suffolk is very flat I don’t get

to do it often!

How long have you been doing it for?

5 yrs I first went hiking during a family holiday to

the Peak District when I was a teenager.

If you could learn to do anything what would it be?

I would love to learn to dance but I’m not very

co-ordinated!! I’ll stick to watching Strictly

Come Dancing…

What makes you laugh the most?

Silly pranks / being with good friends My friends and family – and episodes of Gog-

gle-box and Family Guy.

What is the greatest piece of advice you have been given?

Live every day as if it is your last To not worry so much about what other peo-

ple are doing and thinking.

What would your perfect day look like?

A long, sunny day in the Alps skiing fol-lowed by a log fire, good food and a glass of wine.

Sight-seeing in a European city with my fian-

cé – Barcelona has been my favourite so far –

with lots of stops for food (tapas!!) and

drink…

Who would you most like to meet and why?

David Attenborough (bit of a legend) David Attenborough – I’ve got a great inter-

est in natural history and evolution, and there

are so many questions I’d love to ask him

about his travels.

Describe yourself in three words?

Easy-going, happy, loyal Friendly, laid-back, and honest.

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World Blood Donor Day

Key 13: Avoid negative thinking Why give blood? Over 6000 blood donations are needed every day to treat patients in need across England. Each year that means approximately 200,000 new donors, as some donors can no longer give blood. Who can give blood? Most people can give blood if you are: Fit and healthy Weigh over 7 stone or 50kg Aged between 17 and 66 Or over 70 and have given blood in the last 2 years How is blood used? Blood is made up of several parts including: red blood cells, platelets and plasma. Each of these can be used to treat many different conditions. Blood is usually separated into its individual components so a patient can be given a particular part which they need. This makes the most of every blood do-nation, as the components of one unit of blood (one donation) can be used to treat different pa-tients. How often can you give blood? Men can give blood every 12 weeks and women can give blood every 16 weeks What to expect when giving blood Welcome and preparation– you will be given a leaflet explaining the importance of blood

safety and 500ml of fluid just before giving blood Health screening– you will be asked to confirm your identity, information on your donor

health form will be checked and a drop of your blood tested to check your iron levels Donation– your arm will be examined and a cuff placed to maintain a small amount of pres-

sure. Your arm will be cleaned with an antiseptic sponge over a suitable vein. A needle will be inserted and your blood will be collected into a blood bag with your unique donor number. You should not feel any pain or discomfort during this. A scale weighs the blood and stops when you have donated 470ml which usually takes between 5 and 10 minutes.

How can I register? Become a blood donor by registering at: https://my.blood.uk/Account/register

https://blood.co.uk

Image adapted from:BBC.co.uk

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Keys to Happiness

Key 13: Avoid negative thinking

It’s easy to get stuck in a negative cycle of thinking, but this can be very detrimental, especially if we are not feeling great to start with. However, negative patterns of thinking can be broken… Research shows that overthinking and dwelling on negative thoughts can make us sad, unhappy and pessimistic. It can reduce concentration, motivation and our problem solving abilities. We can get stuck in a rut and then lead into a downward spiral of hopelessness and negativity which may ultimately lead to anxiety and depression. Where can we start? Firstly, It is important that we first break the loop- if you find yourself thinking negatively try to distract yourself. E.g. meet a friend, do some exercise or watch a funny TV programme. Try to say STOP, refuse to dwell on the negative thoughts and stay focused until you find something positive to focus upon. Phone a friend, somebody that you can trust and who will help you see things differently. Secondly, once out of that negative loop try and take a little step towards solving the problem that has been playing on your mind. Try to brain storm some solutions or research different options. Take some small steps to put you back in control.

Thirdly, try to recognise the triggers that may lead to the negativity, and try to avoid them.

Image adapted from:BBC.co.uk

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Yoga Pose of the Month

This pose is to stretch the ankles, groins and back. If you feel that your ankles don’t touch the floor place a folded towel underneath them. Contraindications- lower back/ knee injuries. Instructions: 1. Squat down with feet close together, try to keep heels on floor. 2. Bring thighs slightly wider apart compared to torso, then exhale and lean your torso slightly for-

ward t to fit between the thighs. 3. Press elbows against inner leg and bring palms together, press knees into elbows and lengthen

torso. 4. Hold pose for 30-60 seconds, then inhale and straighten knees to stand.

Garland Pose

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Garland Pose

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