C O M PA S S Your Health and Wellbeing Guide
Winter 2018
Simplify Christmas (w ithout feeling like The Grinch)
BEAT THOSE JANUARY BLUES SIX VITAMINS FOR A WINTER HEALTH BOOST Compass Magazine
1
DON’T SUFFER
IN SILENCE
MEN ACCOUNT FOR THREE
QUARTERS OF ALL SUICIDES
Myth:
“
Fact:
A man should be able to control his feelings.
0800 882 4102 2
Compass Magazine
“
Freephone number
Depression isn’t a choice. It’s a real illness with real symptoms. It can feel weak to be unable to control our feelings but it’s vital not to ignore how you feel. Seek support - don’t bury a problem. Talking therapies, medication, or time can all help manage depression. For further advice or counselling support you can contact your EAP service Or you can take a look at information available on www.pamassist.co.uk or via the PAM Assist app.
CONTENTS COMPAS S
Winter 2018
Your Health and Wellbeing Guide
14
18
10
16
Page 04 Decembeard Page 06 Six supplements for a winter health boost Page 08 Healthy herbal teas Page 10 Keep your cool this yule Page 12 How to simplify xmas Page 14 The real cost of Christmas Page 16 The health benefits of saunas Page 18 Imrove your mental health with mindfulness Page 20 What sparks the January blues? Page 22 Healthy recipe: Paleo grinch cookies
Compass Magazine is published by PAM Group Ltd Contact us 73-75, Sankey St, Warrington WA1 1SL All rights reserved - Reproduction is strictly prohibited - Copyright 2018 Š For more information visit www.pamgroup.co.uk Images courtesy of Freepik.
Compass Magazine
3
4
Compass Magazine
Decembeard Men are growing their facial hair to help raise awareness of bowel cancer
D
ecembeard is an annual sponsored beard grow, where men bravely ditch their shaving routines and grow a beard to raise awareness of bowel cancer and fund vital research to stop bowel cancer. Bowel cancer is the fourth most common cancer in the UK. Every 15 minutes in the UK someone is diagnosed with bowel cancer. That’s nearly 42,000 people every year. Around 290,000 people living in the UK today have been diagnosed with bowel cancer. Taking part is simple, just grow a beard this December and help us stop people dying of bowel cancer. Already bearded? No problem. Dye, ditch or decorate your beard and join the campaign. Bowel Cancer UK are determined to save lives from bowel cancer and you can help just by allowing those facial follicles to sprout. You can visit the Bowel Cancer UK website to find out how you can fundraise individually or as a team. Encourage your friends and family to get involved with your fundraising, creating challenges over length, style and even colour.
This year Decembeard participants are being asking to fundraise £100 each. This will help fund vital services and lifesaving research to help ensure a future where nobody dies of bowel cancer.
Celebrities back campaign Sports broadcaster Jim Rosenthal, celebrity chef Brian Turner CBE and Olympian Carl Hester MBE are encouraging men across England to grow a beard this December and raise money for Bowel Cancer UK. Taking part in Decembeard is really simple. All you need to do is clean shave on 30 November and let your facial fuzz grow throughout the month. Already bearded? No problem. Dye, ditch or decorate your beard and join the campaign. Bowel cancer is the third most common cancer in men in the UK and the nation’s second biggest cancer killer. However it shouldn’t be, as it’s treatable and curable, especially if diagnosed early. Olympic gold medallist for Dressage Carl Hester has pledged his support for Decembeard. He says: “I’m thrilled to be supporting Decembeard, which is especially personal to me. I’ve had polyps removed from my bowel and now have annual check-ups, but the realisation that it could have developed in to bowel cancer really hit me.
This disease affects 1 in 14 men in the UK - it’s a very important cause.” Sports broadcaster Jim Rosenthal agrees: “Dads, brothers, sons, nephews, grandads, uncles – get growing and raise as much as you can. It’s easy to do and a great chance to keep your face warm during the winter months!” Save lives this December. Grow a beard and raise funds to support our vital services and lifesaving research: bowelcanceruk.org.uk/decembeard
Did you know?: Bowel cancer is the third most common cancer in men in the UK
osed with 1 in 14 men will be diagn lifetime in ir bowel cancer during the the UK More than 23,000 men are in diagnosed with bowel cancer the UK each year
Bowel cancer accounts for 13% of all male cancer cases in the UK
Compass Magazine
5
Six
supplements you need for a healthy winter
These vitamins and minerals can give you a boost and help you fight viruses over the winter months
W
hile vitamins and minerals are essential for health, it can be harder to get them from our diet and lifestyle during the winter, when we’re more likely to be staying warm indoors, potentially swapping germs with other people, and snacking on unhealthy comfort food. A range of different supplements are available to help deal with your winter ills. Now is the time to stock up, ensuring that your body has all the support it needs. In doing so you'll stand the very best chance of staying fit and healthy this season.
amino acid extracted from either crustacean shells or fungi, has been shown to ease joint pain and stiffness.
Vitamin C Many people choose to take extra vitamin C over winter, as it has a proven role in maintaining good immunity. It can be better to take a smaller dose more frequently instead of a high dose once a day, so we often advise taking a 500mg tablet or capsule twice a day in times of need. You can also buy Vitamin C tablets containing zinc which is also vital to keeping your immune system in order.
Glucosamine
Cod Liver Oil
Certain supplements can help soothe joints and may even protect cartilage from damage. According to Arthritis UK, glucosamine, an
Cod-liver oil has traditionally been the go-to home remedy for staying healthy in the cold winter months, especially in the frigid Nordic
“
6
A recent study found that children who took vitamin D every day for four months during winter reduced their risk of developing the flu by 40%"
Compass Magazine
regions. It can be taken in either liquid or capsule form. Research has also found that kids who take it suffer from fewer upperrespiratory tract infections and that it may help to reduce inflammation in the body and so may help to support a healthy circulatory system.
Probiotics You may think of them for digestive wellness, but probiotics are equally important for maintaining a strong immune system, most of which resides in your gut. You may think of them for digestive wellness, but probiotics are equally important for maintaining a strong immune system, most of which resides in your gut.
Vitamin D We usually get most of our vitamin D from being exposed to sun rays, but in winter in the UK obviously that’s a little more difficult, with grey clouds and shorter days. The key benefit of vitamin D is that it boosts your immune system, and fights to prevent common colds and flu. A recent study found that
children who took vitamin D every day for four months during winter reduced their risk of developing the flu by 40%. Vitamin D also helps vital organs work efficiently, helps prevent diseases like rickets, aids bone mineralisation and is also useful in improving heart and blood conditions. Another study has also found additional benefits to taking the vitamin as it helps protect against severe asthma attacks, which are more common in winter
because they can be sparked by the cold air.
Echinacea There is a wealth of clinical research studies on the use of Echinacea for the treatment and prevention of colds and flu. Some of these studies report that Echinacea is not of any benefit, but many have shown that Echinacea can help to speed up recovery time after a cold, as well
as help prevent its onset. Echinacea is a purple coneflower native to North America, and the leaves, flowers and root were used as a traditional herbal remedy by the Native Americans after they saw sick or wounded elk seeking out the plants to eat.
Compass Magazine
7
Health boosting
herbal teas 8
Compass Magazine
Beat back the cold of winter with a nice warm cuppa... and add extra healthiness by going herbal
H
erbal teas have been around for centuries and apart from their great taste, filled with antioxidants they are medicinal. Making herbal tea isn't hard, they come in dry or fresh form/usually bagged and are steeped in hot water for a few minutes afterwards they are ready to be taken.
Ginger Tea Ginger tea contain antiinflammatory properties that helps to reduce pains in the joint and studies reveal taking it often help to considerably lessen pains associated with arthritis.
Peppermint Mint tea is probably second to chamomile in popularity among herbal teas. Peppermint tea soothes the digestive tract and is helpful for heartburn, nausea, and indigestion. I drink it daily in early pregnancy to help alleviate nausea and use it in a homemade digestive tincture.
hint of an apple flavor. Chamomile is a good herbal source of magnesium, and is known as a soothing and relaxing herb. It makes an excellent in the evening or in times of stress because of its mildly sedative and soothing properties. It is an excellent herb for children and can even be an effective remedy for pink eye.
Lavender A beautiful and fragrant addition to any garden, lavender has profound relaxing, calming and uplifting effects. A number of studies have shown this violet beauty to help slow the activity of the nervous system, improve sleep quality, promote relaxation and lift mood. It’s most popular as an aromatherapy aid, where it’s
used in inhalation therapy to treat headaches and reduce stress, as well as a topical aid where its antifungal actions come in handy. But it also makes a wonderful healing tea.
Raspberry Raspberry has a long history in many cultures around the world as a pregnancy tonic. It has been given to pregnant women because fragarine, an active alkaloid found in the foliage, is thought to “tone” the reproductive organs, especially the muscles of the pelvic region and uterus. Raspberry is high in tannins with strong astringent properties; it contains vitamins A, B, C, and E; pectin; calcium; magnesium; and phosphorus.
While it is especially helpful during illness, peppermint is a delicious tea anytime and can be consumed alone or with other herbs to help increase their effectiveness.
Chamomile Chamomile tea helps reduce muscle pain, boost immunity, keeps the body's/PH levels balanced as well as helps to reduce pains associated with monthly periods, and reduce stress. Chamomile flowers have a naturally sweet taste with a Compass Magazine
9
National Anger Awareness Week runs through the first week of December
C
hristmas is the most stressful time of the year for many people. As a society and as individuals we have a choice to either add fuel to the fire or to douse the flames of our anger. We are often hijacked by our feelings and emotions. This causes a tremendous amount of damage, which is reflected in an increase in incidents of domestic violence, youth crime, prison population, classroom disturbances, stress related illnesses, and rage manifestations such as road, queue, trolley, telephone and computer rage. The aim of Anger Awareness Week is to identify anger as a disturbing social issue which needs to be brought out into the open and addressed effectively. Anger Awareness Week will help people befriend anger by using the right tools to calm themselves down and to deal effectively with this emotion, be it of their own or that of others.
What benefits are derived from participation? Participating in National Anger Awareness week will encourage people
Keep
to think about how anger impacts their lives and of creative ways to deal with this powerful emotion. Contrary to popular belief, if channelled correctly anger can in fact be a creative rather than a destructive force. The British Association of Anger Management have collated a plan to help you avoid the stress, and associated anger. They have looked at both the pre-Christmas preparation period, and Christmas itself. They have added some interesting statistics about how we experience Christmas in the UK.
What the surveys say... • More than half of all Brits have family disagreements at Christmas. • A quarter of all adults say their relationships with their partners come under pressure over the period, and an eighth say a festive argument made them want to split up. • Calls to Relate go up – up 59% over Christmas. • The average family has their first argument at 9.58am on Christmas Day morning. Most likely reasons for
your cool this Yule
10
Compass Magazine
Wise proverbs about anger
increased anger are... • Who’s doing the washing up
“If you kick a stone in anger you’ll hurt your own foot”
• Spending more time with family than usual • Too much alcohol
- Korean proverb
• Battles over the TV remote control
"If you are patient in one moment of anger, you will escape a hundred days of sorrow."
• Almost a third of people chose to go for a walk to avoid rows
- Chinese proverb
"He who angers you conquers you." - Elizabeth Kenny
"Anger is short-lived madness." - Horace
Pre-Christmas Preparation • Don’t give yourself a hard time about making Christmas perfect – it’s not all your responsibility and it is just one day in the year. •Think about what sets you off and figure out in advance how you are going to deal with it. Plan ahead and think of the big picture (whatever the other person / thing does, it will all be over within a day (few days) and getting angry may not be worth the long term effect. Think about the person who might make you angry: now write a list of their good points and think about the things you appreciate about that person (there is some good in all of us).
and think about the things you appreciate about that person (there is some good in all of us). • Try to focus on those good things. •Plan to share the responsibility for the day. Share out chores with the children and the other adults. Get some firm agreements on what each person will do, so the success of the day isn’t on your shoulders entirely. •Do as much as you can in advance. •Agree beforehand with other family members some rules and arrangements that will help things go smoothly.
subject as smoothly as you can. • Take deep breaths and count to 10 if you are getting frustrated. Think about the consequences and step back. • If you feel yourself getting angry, take yourself out of the situation. If you can walk away and find a quiet place, or go for a walk, it will give you important time to calm and think about the bigger picture. Tell people you’re going for a walk because you have eaten a lot, not because you need to escape. • Remember if you shout, it’s likely your children will shout back at you.
• You only have to ......eat sprouts/ speak to your uncle / say thanks for an unwanted present / (add your own option here), just for the day to make the festivities flow smoothly. • Accept the inevitable (e.g. there will be a mess /your mother-in-law will say something you don’t like / etc, and try not to argue over smaller things. • Look for the positives – seeing family / friends, the memories the children will have of happy Christmases, and the meal itself, which research says is the most enjoyable part of Christmas for many people.
Is there a healthy way to let out my angry feelings?
On the Festive Day(s) • Don’t drink too much – alcohol is responsible for lots of arguments, and it is more difficult to keep a perspective when under the influence of drink. Drinking lowers your defences and changes your mood.
Learn about anger and assertiveness. Read about them and if possible, find an assertiveness training or other personal development group. (You could try your local authority adult education classes; details of these and other classes should be available at your local library.)
• Try not to tackle controversial matters over the phone, email or texts. Body language and facial expressions are vital to appreciating the other person’s point of view.
Look to your general health, especially diet and exercise. Lack of certain nutrients can make people feel irritable and weak. Exercise increases our self-esteem, as well as our fitness and muscle tone. Find pleasurable ways to let off steam involving vigorous physical activity, dancing, chopping wood, jogging, or whatever you feel like. This will prevent tension building up in your body in a destructive way. Nurture your self-esteem: treat yourself kindly and give yourself regular treats.
• Learn to break recurring conversations that always lead to an old argument. Take action and change the
6 Rules to beating anger
1 Stop, think, take a look at the big picture.
2 It’s OK to have a different opinion.
3 Listen actively.
4 Use your emotional support network. (Anger Buddies)
5
6
Keep an Don’t take anger things management personally. journal.
Get to know your own pattern of behaviour and history around anger. What was your family like when you were growing up? Who got angry, and what happened when they did? If noone was openly angry, what happened to resentments and differences of opinion or of needs? If you’d like more information about Anger Management week visit www.angermanage.co.uk
Compass Magazine
11
How to
simplify
Xmas (w ithout feeling like The Grinch)
H
ow the Grinch Stole Christmas is one of the all-time classic festive stories. But for many, the month of December has turned into a long slog of work parties, secret Santa gift exchanges and credit card loading trips to the shops. It has become an unbearable list of to-dos, a time of increased stress levels instead of a time of celebration. The Grinch despised Christmas before finally realising that there was so much more to the season, and learning that grumpiness is futile and Christmas is coming no matter what. Here we offer some tips on how to get through the month, keeping your stress levels down without turning into the fabled Grinch.
12
Compass Magazine
The fear that others in the family or friend circle will disapprove is potent, but you'll have to proceed beyond it. Odds are at least some of the family will embrace a simpler holiday.
Forget
fears of disapproval
Find your Christmas sweet spot Start your Christmas simplifying by thinking back on Christmases past and creating a list of your most cherished memories. Then create a short list of three to five "must-dos" for this year.
Skip a yearly
tradition Especially if you're having a tough year financially, or have a new baby or an ailing parent, forgo a couple of traditions. Live poinsettias, for example, handmade wreaths, attending the town's treelighting activity or deep frying your own turkey are all traditions that you can pass on for one year. If you miss them, you can always add them back.
Eliminate
one
traditional
meal Instead, go for pizza, paper plates and canned drinks or even just share some microwave popcorn and a DVD. It's amazing how much stress goes away when you have even one less night of cooking, cleaning and eating too much food.
Set a budget and number of gifts you can af for d to buy This is easy to say and hard to do, but it's a core part of simplifying the holiday.
Star t talking about new tr aditions in Januar y of the year befor e Start looking for allies shortly after New Year's when credit card bills are rolling in. You'll meet with more success if you offer alternatives while there is still plenty of time to talk about them.
Avoid alcohol, nicotine and caffeine
as coping mechanisms Long term, these faulty coping mechanisms will just add to the problem. For example, caffeine and nicotine are stimulants, too much and the body reacts to this with the stress response increasing or even causing anxiety symptoms. Alcohol is a depressant. Compass Magazine
13
Counting the Cost of
Ch£istmas
Be smart with your finances for the festive period By Rachael Neal PAM Wellbeing Welfare and Benefits Advisor
C
hristmas is an exciting time of year for most, an opportunity to reconnect with family and friends alike; to be merry and offer gifts to our loved ones. However, all this comes at a cost – the extra travel, social events and present buying. The average cost of Christmas is said to be around £800, with people spending an average of £178.57 on food and drink, £29.59 on decorations and accessories and £17.02 on Christmas cards and postage. The remainder is largely for gift purchases. Two-thirds of people expect to pay for the cost of Christmas using savings and 9% said they would use a credit card or loan, but 19% of people admitted they failed to budget for the festive season. To prevent unnecessary Christmas debt consider making a budget you can stick to well in advance and plan for your Christmas spending for things like food, gifts and travel. You can separate the money for your Christmas fund from your spending money in an easy access savings account. Book Christmas travel in advance, train companies often release a limited number of discounted ‘advance’ tickets, which cost far less than those bought on the day of travel, up to 12 weeks before the day of the journey. So if you plan to travel to visit friends and family around the country this Christmas, you should make a note of release dates for these cheap tickets for the festive season. Plus, if
you’re heading home in the New Year, it’s definitely worth buying tickets in advance, as rail fares are set to rise by 3.2% in January 2019. Prepare your Christmas gift list early with your family and friends, so you can take advantage of sale events, such as Black Friday and Cyber Monday, which offer discounts of up to 70%. You may want to consider homemade and personalised gifts or instead of buying gifts in the physical form why not commit to a day out together instead? A meal or a spa day, something in which you spend time together as time is said to be our most value commodity of all with many of us leading such busy lives.
if you’re struggling to pay off last year’s costs. But if you need to borrow and have a plan on how to repay what you spend, you should aim for an interestfree credit card. This can give you some breathing room to help you spread the cost of Christmas without having to pay interest. Once Christmas is over and we have welcomed in the New Year why not make it a resolution to review your budget for the coming year? As scary a thought as it is why not start planning for Christmas 2019. If you were to save £16 pw for 50 weeks of the year this would amount to £800.
Shop smart and cash in on loyalty points, double check what you have managed to rack up with schemes like Clubcard, Nectar and Boots Advantage. Typically, these schemes allow you to multiply the value of your points with some retailers, so try to look for shops where your points are going to be worth the most. Before making your festive purchases online, check if you can earn cashback by shopping through TopCashback and Quidco. If you click through to the retailer using these websites and complete a purchase, you’ll earn money back on your spending, so you could earn enough to boost your spending money by the time December comes around.
Also start to budget for other life events such as birthdays, celebrations, holidays and you will soon build up a healthy pot. There are lots of budgeting apps now available or you can download a hard copy of a financial statement from the PAM Assist website. It’s wise to carry out a total financial health check and take the opportunity of a New Year New Start to take a hard look at what you are spending your money on. Are all the direct debits necessary? Are there cheaper options out there? Before committing to gym memberships in the New Year flurry you could join a local walking or running club for instance. Or would pay as you go classes or gyms work better for the time you can commit?
If you need to borrow, do so at 0%. Although, borrowing money to pay for Christmas should be avoided, especially
So to avoid that Christmas panic and New Year blues, plan ahead, take stock and remember the spirit of the season.
For further advice or counselling support you can contact your EAP service or take a look at information available on www.pamassist.co.uk or via the PAM Assist app.
14
Compass Magazine
The average cost of Christmas is said to be around ÂŁ800
Compass Magazine
15
The health
benefits of
As the cold winter months grip the UK, find some warm relief scandanavian style
T
his winter take a more Finnish approach to wellbeing by beating the cold in a sauna. The Finns have been doing saunas right for centuries, in fact, there are actually more saunas than cars in Finland; there are 2 million saunas in Finland for a population of only 5 million. The Finns consider their saunas as a necessity. There is a famous Finnish saying that goes “Build the sauna, then the house.” Even a Burger King located in Helsinki has the world’s first in-store sauna and spa, and you can order in food. We all know that spending some time in a sauna makes us feel great, but its positive effects actually go far further than that, bringing real health benefits with them. A two decade-long study published in 2015 found the more saunas Finnish men and women took per week, the longer they lived. The Finnish also have the
“
16
saunas
highest life expectancy in the world. Here we have listed 8 reasons to get out of the cold this winter and into the heat of an authentic sauna to reap these health benefits.
They are a natural stress relief Stress-relief is just part of a greater overall effect that the relaxation of a sauna can bringonce your body is in a more relaxed state you’ll find it is better-placed to reap the wellness benefits, improving your immune system and assisting physical exercise.
Sauna use can temporarily relieve symptoms of the common cold"
Compass Magazine
Saunas relax muscles and soothe aches and pains Thermotherapy is a widelyaccepted form of relief for muscles for a variety of ailments, whether it stems from cramps, spasms or from the pain associated with a thorough workout. You might also notice relief from stiffness and pain in your arms and legs even from gentle exercise is relieved by the effects of gentle heat.
Your skin and hair will never be better Deep sweating cleanses the skin and dead skin cells are replaced. It also rinses bacteria out of the epidermal layer and sweat ducts. Our scalp contains the sebaceous gland, which can moisturise
and sweat production, so it’s only natural that your body also gets many of the same benefits as well.
They will help fight off illness The usefulness of saunas even extents to being able to prevent illness- as proven by several studies in recent years. By heating your body’s core, your immune system becomes more active and is able to fight any signs of infection before any illness starts.
Saunas can help you sleep better The stress-relieving benefits of saunas can help when it comes to inducing a deeper sleep; in addition to the calm that comes naturally from the steam, everything about the sauna experience lends itself to a good night’s sleep.
hair – having a sauna activates this gland. This releases the compounds found in this gland, making hair look healthy.
They can cure a hangover Many of the health benefits of a sauna come from removing the type toxins you are left with after drinking alcohol, dead skin and other products of everyday life that otherwise might not get expelled
as readily from your system (often called a detox).
You can burn calories The increased heartrate and production of the sweat brought about by a sauna burns more calories. The effects of a sauna trigger many of the same responses from your body that you get from exercise, notably from the increased body temperature
They will improve cardiovascular performance Using a sauna after exercise can have huge benefits when it comes to building up this tolerance level and it doesn’t take numerous visits before you start to feel the benefits; just 5 minutes in a sauna is enough time for your body to adapt to the heat, but for a lasting effect regular visits are encouraged.
Compass Magazine
17
Improve your mental health and wellbeing with
mindfulness
Exercise your attention "muscle" and become mentally fitter and focused for the demands of daily life
M
indfulness is a mind-body based approach that helps us takes notice of our thoughts and feelings. It means knowing directly what is going on inside and outside ourselves, moment by moment, and helps us control our focus of attention.
and becoming mentally fitter. We can take more control over our focus of attention, and choose what we focus on, rather than passively allowing our attention to be dominated by that which distresses us and takes us away from the present moment.
It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Some people call this awareness 'mindfulness', and you can take steps to develop it in your own life.
Mark Williams, professor of clinical psychology at the Oxford Mindfulness Centre, says that mindfulness can be an antidote to the "tunnel vision" that can develop in our daily lives, especially when we are busy, stressed or tired.
Becoming more aware of the present moment means noticing the sights, smells, sounds and tastes that you experience, as well as the thoughts and feelings that occur from one moment to the next. Our minds wander about 50% of the time, but every time we practice being mindful, we are exercising our attention "muscle" 18
Compass Magazine
"It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving
“
our emotions and behaviour," he says.
"An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs”. "Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment”. "Awareness of this kind doesn't start by trying to change or fix anything. It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives."
The benefits of mindfulness
Mindfulness allows us to become more aware of the stream of thoughts and feelings that we experience and to see how we can become entangled in that stream in ways that are not helpful.
Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment”
throughout the day, for one, two or five minutes, e.g.
Drink a cup of tea: Sip slowly and pay attention to the temperature, notice the taste and smell.
Go for a walk: Look around and notice what you see, hear, feel. Notice any breeze on your face, your breathing, the sensations in your body through the act of walking, the movement in your legs, arms, head and body as you take each step.
Wash the dishes: And notice the sound of running water, the temperature and how it feels on your skin, the texture of the bubbles, etc. Awareness of this kind helps us notice signs of stress or anxiety earlier and helps us deal with them better. Studies have found that mindfulness programmes, where participants are taught mindfulness practices across a series of weeks, can bring about reductions in stress and improvements in mood. Mindfulness activities for you to try Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around
you is the first step to mindfulness. "Even as we go about our daily lives, we can find new ways of waking up to the world around us," says Professor Williams. "We can notice the sensations of things, the food we eat, the air moving past the body as we walk. All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day to day, and to give us new perspectives on life." Choose an activity to do mindfully
As you practice mindfulness techniques: You will notice other thoughts intruding and your attention will follow them. This is natural but no matter how many times this happens, just keep bringing your attention back to your activity, noticing those sensations, from outside and within you. Compass Magazine
19
2019
What sparks the
January blues? This is why you feel blue and how you can beat it By Will King PAM Wellbeing 20
Compass Magazine
T
he January blues or winter blues are something we are all familiar with. Gone is the colour and excitement of Christmas leaving behind credit card bills, cold weather and long, dark nights. Here at PAM Wellbeing we are saying ‘no’ to the January blues. We want to help you make the most of January.
What sparks the January blues in some people? There are many factors which can spark the January blues within us and scientific evidence hints towards the fact that none of us are immune to the effects, due to the manipulation that daylight hours can have on our physiology. The body responds to daylight in such a way that our hormone levels can fluctuate and in cases of a lack of daylight, the hormone melatonin can increase. Increased levels of melatonin can be associated with exacerbating symptoms of depression and higher levels of lethargy and fatigue. So, the long nights and short days are a key influence on our January blues, but what else can trigger this? We are of course, post Christmas – where naturally our mood is elevated, we are dealing with the pressures of trying to stick to New Year’s resolutions (without seeing immediate effects in most cases), we are most likely out of sync with our sleeping patterns, back to routine working life, and most of all, awaiting that pay cheque that seems an age away, after one of the most costly months of the year.
“
There is no easy cure-all for the January blues, but there are certain measures we can implement in order to increase our wellbeing"
How can the January blues be managed in the workplace by managers and employees? Whilst there is no easy cureall for the January blues, there are certain measures we can implement in order to increase our wellbeing at the start of the year, especially within the workplace. As we have mentioned, a lack of daylight can be a leading influence on our mood, therefore encouraging time spent outside during breaks and lunchtimes will play a huge part in reducing our symptoms. Whilst it may not be sunny, the natural light will work wonders on your hormone levels. Research has shown, even sitting by a window during the day can significantly reduce our symptoms, so ensure the office is as illuminated by natural light as possible. Getting out in our breaks also encompasses another key strategy to reduce the January blues; getting active. To break out of our poor moods, physical activity levels are pivotal and if you can be active outside, you are getting double benefits. As a manager, it is key to keep a positive mood throughout the workplace and individual teams to ensure a cohesive, happy
environment. We have all heard of ‘you are what you eat’, but you are what you feel, also. Choose your thoughts like you make any other decision in life, and be aware of the consequences the wrong choice can have. Having a positive outlook at this time of year can be so beneficial for us, so practicing gratitude, mindfulness, and being optimistic, might sound like trivial pursuits but they could be a huge catalyst in overcoming that seasonal slump. You also feel what you eat, and food choice should not be overlooked at these times. As a rule of thumb, we want to be ensuring we are having at least two portions of oily fish a week, not only for numerous physiological health benefits, but they increase neurotransmitters in our brain that help boost our Serotonin levels, thus leading to increased mood. Other foods which aid in boosting our serotonin levels are fruits and vegetables (organic preferably), nuts, seeds, and legumes. A final note, our sleep hygiene is crucial all year round but especially at this time of year. A lack of sleep will enable our fight or flight system to stay overactive during the waking day, thus leading to increased physical and psychological symptoms of stress and anxiety. As an adult, we need to be ensuring we sleep between 7 -9 hours every single night. For further advice or counselling support you can contact your EAP service or take a look at information available on www. pamassist.co.uk or via the PAM Assist app. Compass Magazine
21
Healthy recipe
Paleo Grinch Cookies
Coconut Flour Coconut flour is the base for these cookies. I have not tested others and cannot recommend swaps.
Here’s how you make them… Ingredients
Tapioca starch You can easily swap arrowroot here.
1/2 cup coconut flour 1/4 cup tapioca starch 1/4 cup maple syrup
Coconut oil This is the best fat source to use for these cookies.
1/4 cup coconut oil 1 tsp vanilla extract 1-2 tsp matcha powder (amount
Maple Syrup You can also swap honey!
will vary depending on how green your match powder is) 1/4 tsp baking soda For the heart 3 tbsp frosting 1/2 tsp beet powder (may need more depending on desired color)
22
Compass Magazine
THE INGREDIENTS YOU’LL NEED FOR THE GRINCH COOKIES…
Instructions Preheat the oven to 375 F and line a baking sheet with parchment paper that’s lightly greased. Using a medium mixing bowl, sift together the coconut flour, tapioca, and baking soda. Add in the coconut oil, maple syrup, vanilla and mix until the batter is wet and well combined. Stir in 1 tsp of matcha powder and mix until the dough is green. Add more matcha powder if needed. Form the dough into cookies (you should have 6 or 7) and place onto the baking sheet. Bake the cookies for 10 minutes, or until fully cooked through. Remove from the baking sheet and allow to cool… they will be more likely to crumble more easily if they’re not cooled. After the cookies have cooled, for the optional frosting heart, stir the frosting with beet powder until you have your desired color and use a knife, or a pipping bag to add on a small heart. Serve and enjoy!
Matcha Powder & beet powder Matcha is a green tea powder and gives the cookies their grinch color! Beet powder colors the heart… this is totally optional. Frosting – optional The frosting is only for the heart, and is an optional step for these cookies. They’re just as cute without it. To use an AIP recipe, check out this one. If you want a short cut, grab the Simple Mills Frosting!
ASK YOUR
Lifestyle Coach D OO G
BA D
OK
ASK YOUR
Fitness Coach
WELLNESS SCORE ASK YOUR
Diet Coach
88
ASK YOUR
Wellbeing Coach
Helping you achieve your health and wellbeing goals in 2019 An innovative new service
PAMLife Total Wellness
www.pamlife.co.uk Compass Magazine
23
BACK PAIN MYTH BUSTING Busting myths and reinforcing what the latest evidence says is the best for your back
Myth: Fact: Moving will make my back pain worse
People fear twisting and bending but it’s essential to keep moving. Gradually increase how much you are doing, and stay on the go.
PAM Group 24
Compass Magazine