Your Health & Wellbeing Guide
August 2020: The Back to Work Issue
g the n i r o Expl f Britain f o to Best relax in thes btoesoffer. a l and try h Reve he coun t t a wh
Take the Stress Out of Returning to Work As the COVID-19 lockdown eases and employees return to work, don’t let unusual new ways of working affect your wellbeing.
Checking Health & Identifying Change ToHealth assessments identify areas of concern to protect employee wellbeing and prevent future problems.
PLUS: Stabilising Your Finances After Lockdown
REINVENTING THE BURGER / KEEP FIT DURING PREGNANCY / GET INTO GOLF
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Restoring Mental Health How to reduce the prevalence of mental health issues linked to the coronavirus.
The coronavirus hasn’t just been a physical health crisis. It’s also triggered a mental health crisis. Download our free guide to find out how employees have been most affected and what you can do to restore the mental health of your workforce. Visit www.pamwellbeing.co.uk to download your FREE Restoring Mental Health guide.
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Your Health & Wellbeing Guide
August 2020: The Back to Work Issue
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Dealing with face mask anxiety
Keeping fit during pregnancy
Face coverings are for the public good but they can also cause greater individual anxiety. However, there are things you can do if you’re stressed about wearing a mask in public.
Maintaining fitness during pregnancy is great for you and your baby.
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Exploring the best of Britain In post-lockdown Britain, travelling abroad has rarely seemed so perilous. Instead, why not holiday at home? Revel and relax in the best of what the country has to offer.
Stabilising your finances after lockdown Learn what you can do to make your financial health more robust in challenging times.
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Reinventing the burger Sales of plant-based “meat” substitutes have soared in the US since the start of the COVID-19 pandemic. Will they catch on in the UK?
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Checking health and identifying change There’s never been a better time for employees to feel reassured about their health. ToHealth assessments identify areas of concern to protect employee wellbeing and prevent future problems.
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Get set for work
COVER ARTICLE PAGE 04
Taking the stress out of returning to work As the COVID-19 lockdown eases and employees return to work, don’t let unusual new ways of working affect your wellbeing.
A poorly set-up workstation can cause muscular pain, postural problems and extra stress. Find out how to make your desk environment comfortable and safe.
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Get into golf If you reckon golf isn’t for you, think again. This lifetime sport is great for developing and maintaining physical and mental health.
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Take the Stress Out of Returning to Work As the COVID-19 lockdown eases and employees return to work, don’t let unusual new ways of working affect your wellbeing. A new environment
Take control
Workplaces are opening up again after the lockdown to control the spread of COVID-19 in the UK. Employees who were given scope to work from home or furloughed are being asked to return to the office. The environment they’re coming back to is likely very different to the one they left in March.
If you believe that anxiety is affecting you, the first step is to take back some control. That means considering what is making you anxious and addressing those problems head on. If it’s a problem with PPE, ask your employer for more protection. If colleagues are refusing to social distance, report it to your line manager. It also helps to take control of your own behaviour and get into a reliable, daily routine. This promotes and develops your sense of control and ownership.
Social distancing in the workplace means less effective space, separated colleagues, closure of valued group areas like break rooms and cafeterias, new ways of accessing premises, the adoption of personal protective equipment (PPE) and hand-sanitising procedures. There may be heavily-revised working patterns or shifts, a ban on physical meetings, signs promoting good hygiene everywhere, tape on the floor at two metre intervals and one-way systems to follow. If all this wasn’t alien enough, this return to the office or factory floor is accompanied by misgivings about safety. Employees are asking - is it safe for me to return to work? Has my employer given me the PPE I need to perform my job role? What if there’s an outbreak at my workplace? Am I at risk to colleagues and my family? These types of questions, and the often conflicting answers to them, are typical of a pandemic which we still don’t know everything about. However, there are things you can do to manage the experience of going back to work. They help prevent anxiety about returning and stop it becoming debilitating or prejudicial to long-term health.
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Investigate your employer’s response Most employers did not take the decision to return to work lightly. They are asking employees to return to workplaces because they believe them to be safe. Take time to investigate what your employer has done to make your return possible. Ask to see risk assessments or company policy documents about the changes. Often measures have been taken to ensure safety that staff may not know about. That knowledge can improve feelings of security and make decision-making more informed.
Get the work-life balance right
There’s never been a more important time to cultivate interests outside of work. Extra stress levels in the workplace demand effective stress reducers which help you relax, feel happy, recharged and ready to go. Try to increase your participation in hobbies or sports you’re already interested in or develop new interests. Look after your diet, drink moderately and get enough sleep. Similarly, the home can be a priceless haven and place of refuge. Set it up to promote wellness and provide the welcome and familiarity which the workplace lacks at this time.
If you believe that anxiety is affecting you, the first step is to take back some control. That means considering what is making you anxious and addressing problems head on.
Explore employee support options If you’re feeling anxious, talk to a colleague, manager or friend. If you’d prefer to talk to a third party confidentially and have access to an Employee Assistance Programme, such as PAM Assist you can access it to talk with a counsellor. Alternatively, you may have other resources available to you such as Occupational Health. It’s important not to feel helpless if you’re being asked to return to your workplace. Try out some of these suggestions if you’re feeling stressed or anxious. Look after yourself and be attentive to your feelings. If your circumstances begin to feel onerous or debilitating, seek help.
Know the signs It’s important to be able to identify when you’re anxious. Only by realising stress is affecting you can you do something about it. Look out for these classic indicators: Feelings of fearfulness or intimidation. Bouts of anger or irritability. Lack of sleep or bad dreams. Uncertainty about your next step. Tiredness and feeling lacklustre. Difficulty focusing on work.
Dealing with face-mask anxiety Face coverings are for the public good but they can also cause greater individual anxiety. However, there are things you can do if you’re stressed about wearing a mask in public. Face coverings have become the visual motif of the COVID-19 pandemic. Once only common in countries like China, Japan and South Korea, they’re now seen worldwide, shielding users from potentially infecting those around them with COVID-19. World Health Organisation guidance is clear – wear a mask to protect yourself and others. UK government advice states that wearing a face mask is compulsory in England’s shops and supermarkets as well as on public transport. (This is also the case in Scotland but regulation in the rest of the UK varies.) People who refuse may be fined £100. There are exceptions but for the majority of shoppers, popping on a mask
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before they go to buy groceries is now as commonplace as taking a shopping bag. Unfortunately, there’s a downside. Some people suffer from anxiety related to covering their mouths and may be uncomfortable in just seeing others use them. Face coverings are also a very potent symbol of the pandemic and can act as an ever-present reminder of the general feelings of stress associated with it. Individuals may experience helplessness, anger, fear and some may not want to leave home at all. Physical problems can arise too, such as highblood pressure, nausea and a fluctuating heart rate.
For those affected by hearing loss, face masks are a barrier to effective communication. They hide facial expressions and mouth movements – two essential visual prompts for individuals who rely on lipreading to fully understand a speaker. Apart from the obvious practical problems this causes, it can also leave people feeling more isolated and anxious about interacting with others. Reactions vary from mild to severe, but there are things you can do to mitigate the potential stress involved when wearing a face covering.
Breathe
Face up to mask stress
A great deal of the anxiety associated with wearing a mask relates to perceived difficulties in breathing. Some people report sensations like hyperventilation or gasping for air. If you find yourself feeling short of breath while wearing a face covering, relax and take a few slow, deep breaths. Repeat each time you feel anxious. The more you do it, the more you’ll be able to relax, breathe more freely and control your anxiety.
If you realise that you’re being adversely affected by wearing a face covering, use some anxiety-reduction techniques to help. Take some time to write down the issues you’re facing and go through each one. This is a great way of evaluating your troubles, working on them and perhaps realising that some don’t really need to be problems at all while others need a lot more work.
Everyone, everywhere Wearing a face covering may seem odd at first, but as more people use a mask, you’ll become much less selfconscious. You won’t stand out – you’ll be part of the crowd. Remember that virtually no one likes wearing them but are doing it for the greater good.
Love your mask Treat your mask less like a medical shield and more like a piece of fashion. Advice for most people suggests wearing a cloth covering rather than a surgical mask. That provides lots of scope for personalising your face covering and turning it into something which reflects your own personal style. Make your own and experiment with pattern and colour, or buy one from your favourite brand. Either way, you’ll be more likely to feel better wearing it.
Talk it out Try talking to someone about your anxiety. Sometimes just having a chat can alleviate stress and make you feel much more grounded. Remember, if you have access to an Employee Assistance Programme, such as PAM Assist you can access it to talk with a counsellor. Professionally qualified counsellors provide advice, triage and support for a range of personal and professional problem areas including anxiety. Finally, if wearing a face covering (or the thought of it) is causing you extreme anxiety, you may be exempt. UK government guidelines say you do not have to wear a mask “if putting on, wearing or removing a face covering will cause you severe distress.” If that’s you, then leave the mask at home and remember to concentrate on the other aspects of preventing the spread of COVID-19, such as socially distancing in public spaces, regular handwashing and limiting unnecessary contact with others. For further guidance on face coverings please refer to the information provided on the www.gov.uk website.
Why wear a mask? The COVID-19 virus is primarily transmitted between people via droplets from the mouth or nose of an infected person, or by touching an infected surface. Droplet transmission occurs when people are in close contact with each other, usually within one metre. Droplets emitted by someone who has the virus infect another person by entering the body through the mouth, nose or eyes. A mask can help prevent the spread of these droplets to another person or the immediate close environment.
Tips for using a mask ✓ Wash your hands or use sanitiser before putting the mask on. ✓ Cover the mouth and nose and ensure it fits tightly. ✓ Try not to touch the mask when you’ve got it on. ✓ Replace disposable masks and wash fabric masks after each use.
Exploring the Best of Britain In post-lockdown Britain, travelling abroad has rarely seemed so perilous. Instead, why not holiday at home? Revel and relax in the best of what the country has to offer.
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ost of us love the sun. It’s a big reason why in August 2019, UK residents made 9.4 million trips overseas, many of them to popular (and seasonally hot) European destinations like the south of France, Spain, Italy, and Greece. This year, the numbers are very different. The lasting effects of the COVID-19 epidemic have seen demand for air travel and foreign holidays plummet. Uncertainty about potential quarantine procedures (on arrival and return) and a fear of contracting the disease while abroad, have dissuaded many regular travellers from booking foreign getaways this year. Lots of people are holidaying in the UK instead and, although you may have to pack an anorak, there’s much to enjoy. Let’s look at why holidaying at home could even be a boost for your overall wellbeing, for this summer at least.
Spoilt for Choice For a relatively small collection of islands, the UK has an enormous geographical mix. Thousands of miles of coastline provide ample opportunities to enjoy time by the sea, whether paddling on Newquay beach, rock pool exploring on the Isle of Wight, or sipping a chilled drink overlooking the harbour at Staithes in North Yorkshire. And let’s not forget the mountains. From the high peaks of Argyll to the sheltered glens of Antrim to England’s Pennine backbone, you can enjoy recreational pursuits like hiking, climbing and biking, or just enjoy the ambience of the landscape and the feeling of space and freedom. If you’re feeling nautical, step aboard and explore the UK’s rivers and waterways. Navigate a boat through the mesmerising, watery maze that is Norfolk Broads or explore the fauna
and ornithology of southern Wales while cruising through the Brecon Beacon National Park. If you’re feeling adventurous, you could search for the allegedly monstrous Nessie in the Loch Ness and the Caledonian Canal. There is much, much, much, to choose from to suit every preference and budget.
Take Your Pets Remember the last time you came back from a foreign holiday and picked up your Labrador from the kennels and he didn’t look you in the eye for two weeks? That’s a thing of the past with a break in the UK. Just make sure he’s welcome at your accommodation of choice, pack his favourite squeaky toy and before you can say “leave those ducks alone Roger” you’ll be towelling him down as the sun sets, perched on the bumper of the Volvo with a smile on both of your faces. Dogs are an integral part of the family so why not take them along. They’re great stress relievers too – when they’re not pestering wildlife.
Make Memories Lots of childhood memories that we retain into adulthood are inextricably linked with summer holidays, many spent in the UK. Why not relive some of those good times by revisiting those places from years past? Some places may have changed; some are likely still very much as you recall. Remember the best tasting fish and chips you ever had aged ten in Felixstowe? Get back there and try them again. Of course, memory can be unreliable so you probably had them aged seven in Devon but that’s okay, Suffolk has lots to offer as well. If you’ve got children, this could be an ideal time to introduce them to a place that you hold special and, in time, they may cherish too. Use your precious holiday time to reinforce the positivity of good memories and make new ones.
Travelling Abroad Concerns Of course, venturing overseas for holidays is still an option, and in many ways an attractive one. You’re more likely to top-up your sun tan, enjoy frequent al fresco dining and have your imagination stimulated by different cultural experiences. However, it’s a choice which comes with important caveats. Official travel advice, both from the UK and regional Governments, is fluid and changeable. It has to be because no one knows where virus hotspots will occur next. A country with sanctioned travel today may be considered quarantine-worthy tomorrow depending on rising cases of COVID-19 and perceived risk. Returning to the UK from such a destination could involve a 14day isolation period depending on your chosen country. Local outbreaks abroad could also mean remaining at your accommodation far longer than anticipated, which brings its own concerns both practically and financially. While it’s important to have the holiday you want, and support the UK’s foreign travel and airline sectors in testing times, there’s no denying that a trip abroad during this pandemic is subject to uncertainty and knowing the regulations wherever you are heading is important.
Get Out if You Can Before the pandemic, holidaying at home without needing to fly would have saved cash for UK holidaymakers. Supply and demand may mean that for 2020, that’s no longer the case. However, if you have the money, can find somewhere to stay, and are desperate to get out of the house after lockdown, a break somewhere not so far from home could be the perfect tonic. And…don’t forget Roger.
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Keeping Fit During Pregnancy Maintaining fitness during pregnancy is great for you and your baby. Exercise during pregnancy is important for you and your baby. It helps you adapt to your changing body and better prepares you for both the birth and your recovery. A great way of structuring your exercise is to use the F.I.T.T. principle.
The type of exercise you can do is wide and varied. However, there are some pursuits which are not good for you and your baby. Try to avoid: •
This stands for: • • • •
Frequency (how often) Intensity (how hard) Time (how long) Type (what exercise)
If you are a healthy pregnant woman with a lowrisk pregnancy, the goal is to exercise for 150 minutes per week at a moderate intensity. That means there’s flexibility in how you plan your workouts. You could try five times per week for 30 minutes or mix and match session length and frequency to meet the 150-minute goal. The important thing is that the schedule you choose should work for you and your commitments. Moderate intensity means you should be able to talk during exercise without becoming breathless.
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• • • • • •
Lying on your back for extended periods of time, especially after 16 weeks. Exercising at altitude (above 2500m). Scuba diving. Sports involving physical contact or the risk of it (e.g. squash). Sports where there is risk of a fall (e.g. horse riding). Intense activities (e.g. lifting heavy weights or high-intensity workouts). Exercising in high temperatures (e.g. an overheated pool or hot yoga).
Instead, why not try some of the exercises on the following page to keep you healthy for the birth and beyond.
Walking
Weight training
Walking is the perfect activity for pregnancy, especially if you don’t normally workout. It’s free, you can do it anywhere and all you really need is a pair of comfortable shoes. Try beginning with 10-minutes sessions and working up to halfan-hour. Your pace should be brisk but not fast. Remember, you should always be able to talk during exercise.
Lifting weights doesn’t have to be at an Olympic level. Light-tomoderate dumbbells are great for building strength and preparing your body for the weight gain of pregnancy. Let your body dictate the amount of weight used and number of repetitions. If you feel overly tired or strained then stop. If you’re a beginner, try bodyweight exercises like planks, squats and modified push-ups.
Swimming
Pilates
The weight of the water supports both you and your baby making swimming an ideal activity for maintaining health during pregnancy. It’s a great aerobic exercise and improves strength without putting extra stress on joints and ligaments. (Note that you may need to avoid doing breast stroke as it can cause back pain). Aqua-natal classes are popular and are an enjoyable way to meet other mums-to-be.
Pilates is a great style of exercise for strengthening your muscles, improving your range of motion and powering up your core. it can also help to prevent back pain which pregnant women often develop. Look out for prenatal Pilates classes as they are especially suited to the needs and demands of pregnancy.
Running If you’re already a runner, there’s no need to stop during your pregnancy. The goal is to workout at a moderate intensity, so it’s important to monitor how hard you’re working and adjust your pace accordingly, even if you’re used to going a lot faster. If you don’t normally run, try walking or swimming instead.
Spinning A workout on a spin cycle is ideal for getting your heartrate up. It’s low impact so it’s better for your joints and the handlebars provide support for your upper body. If you’re participating in a class, always tell the instructor that you’re pregnant and ignore any leader boards. Go at your own speed and skip any highintensity sections.
Yoga Yoga helps to build strength, improve balance and increase range of motion. It also teaches you breathing rhythms which can help with delivery and provide some much-needed mental relaxation. Again, look out for a pregnancyfocused Yoga class as they feature modified positions which won’t put you or your baby at risk of injury. If you’re in a regular class, just let the instructor know you are pregnant. Avoid lying flat on your back after 16 weeks, hot yoga, and any pose that twists the abdomen. Whatever form of exercise you choose, remember to stop if you’re out of breath, stay hydrated and look out for any signs that the exercise may be unsuitable for you. That means monitoring for pain, discomfort, or any abnormal movements from your baby. If you’re unsure in any way about the type or intensity of exercise that you’re doing please speak to your doctor.
Try integrating these great bodyweight exercises into your workouts: 1. Side planks - Lie down on your side, place your elbow directly under the shoulder, bend the knees, concentrate on your breathing, squeeze your hips and raise your torso to make it a straight line from head to hips. Hold for 20 seconds then repeat on the other side. 2. Squats - Stand with your feet hip width apart, slowly squat down as if you were going to sit on a chair (if you feel unbalanced use a chair and lower down to it, sit down and then stand back up), keep the soles of your feet in contact with the ground pushing through your heels, then slowly stand back up and repeat. 3. Pelvic tilts - Stand with your shoulders and bottom against the wall, keep your knees soft, pull your tummy button towards your spine so your back flattens against the wall hold for 4 seconds and release. Repeat 10 times.
Stabilising Your Finances After Lockdown
The negative financial implications of the COVID-19 crisis are clear, especially as emergency measures like the furlough scheme and payment holidays wind down. Learn what you can do to make your financial health more robust in challenging times. Decisions about money problems are seldom straightforward and often avoided. Post-lockdown these choices have become acute and potentially expensive. For those who have lost their jobs, been furloughed, or have had their earnings adversely affected by the COVID-19 pandemic, difficult financial resolutions may need to be made. However, these don’t have to be as drastic as initially thought or detrimental to overall wellbeing. Try out these ideas to audit your finances and make a plan to implement change.
Be calm and focused Whatever your fears about your financial future, they won’t be improved by panicking and immediately jumping to the worst-case scenario. Money is a numbers game and although it has serious implications, especially when it feels like you don’t have enough to get by, it ‘s better to treat it dispassionately. You’ll make better decisions that way. Look at your financial situation with an analytical mind. The world
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of money may be tough and uncompromising at times, but it nearly always provides options.
Get the full picture If you don’t already have a comprehensive overview of your financial outgoings and commitments, now is a great time to make one. Use a dedicated app, spreadsheet or just make a list with pen and paper. Sometimes it can be daunting to see it all written down, but if you don’t you won’t be able to reach informed conclusions about your affairs. Firstly, concentrate on the money you spend to keep your household running every month. Detail everything you pay out for mortgages, rent, council tax, utilities, food, clothing, childcare, travel, memberships and other relevant expenses. Then list all of your other commitments in regards to lenders – loans, overdrafts, credit cards, car leases – how much you owe, who to, time remaining and interest rates applicable.
First things first There are obvious outgoings which nearly everyone has, and which we worry about the most. Chief among them are mortgages and rents. These are often significant payments to which we’re committed to paying every month over the long term. These should be your priority in terms of focus because they’re not only important but any potential savings here offer larger overall rewards. Investigate opportunities to re-finance or re-negotiate if you’re not committed to existing contracts. If you are, talk to your lender, landlord or letting agent to see if they can offer any flexibility for repayments. Even small reductions or deferrals can create short-term financial breathing space.
Find easy wins Other financial commitments may be smaller individually but when taken collectively add up to a significant expense. There’s
a clear starting point here – things you pay for but don’t take advantage of. Consider outgoings which are recurring payments but have no ongoing financial commitment. Common culprits are direct debits which you signed up for once but whose service you no longer use. This type of payment is easily forgotten about. It could be TV streaming services, gym memberships or newspaper subscriptions. If you don’t take advantage of it, cancel it. However, don’t be tempted by short-term wins that put you in a difficult long-term position. Easy to apply for, high APR loans don’t solve problems, they create new ones down the line. In this current climate, scams abound too. Don’t be tempted by financial offers in emails, messages and telephone calls from unknown parties.
Look for value (and the lack of it) Another question to ask is when looking at budget items is – I use it but do I really need it? This is a tougher call. It’s a process of balancing the benefits of the expense with the cost of it. Focus on retaining only those where the cost / benefit ratio is comparative. If you pay £30 per month to a health club, but you go three times a week, then the ratio is good. If you pay £100 monthly for satellite tv but you only watch cable news and the occasional cooking show then the ratio represents poor value.
losing the level of service or product you currently have. Financial-comparison websites abound with lots of tools for finding better deals. Use them. The savings you make for all of these things may seem small or incidental at first, but taken as a whole, they incrementally make your financial position stronger. That should be the goal – to make your finances as good as they can be.
Get interested in interest
Shop around
Similarly, there’s no point paying extra money on loans and credit cards with high interest rates when lower ones are available. It’s easy to not realise or forget what rate you’re paying especially when it can be varied by the lender over time and communicated to you in a language and terminology that is complicated and onerous to read through.
If you use a service or make regular purchases that you want to continue with, you should investigate if cheaper sources are available. The most obvious concerns utilities and insurance. Unless you’re locked in to a contract, it makes good sense to see if you can insure your car for less or get your electricity bill down, without
When you’re compiling the initial snapshot of your financial health, make a point of ascertaining what APR is applicable to each commitment. Sometimes this process can seem opaque and answers hard to come by, but the financial benefits available are worth the effort. Shop around for balance transfer offers and lower interest rates.
Talk through your problems Making financial decisions is tough – nearly all of us would like more money. When we find out we may have less than we need or are used to, the implications are obvious and difficult to deal with. However, it’s important that these feelings don’t evolve and grow into a serious psychological health issue. If money problems are causing you stress, talking to someone could be all you need to re-balance mentally and financially.
Reframe the issue on your terms Positive change in life often has its source at a time of crisis or uncertainty. Negative events can lead to worthwhile outcomes because we’re forced to make decisions we’ve been putting off and change is not an option but a requirement. Although financial health has been challenged by the COVID-19 lockdown, it’s also an opportunity to put in place good habits, make sound decisions and effect genuine change. Focus on the positives of your personal money audit and you’ll be in a better position to put your financial future on a stabler footing.
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Sales of plant-based “meat” substitutes have soared in the US since the start of the COVID-19 pandemic. Will they catch on in the UK? Sandwiched between a toasted bun, lettuce, chopped red onions, melted cheese, sliced tomato, a smear of sauce, it certainly looks like a traditional, beef quarter-pounder. But for the Beyond Burger™ from USbased company Beyond Meat, appearances can be deceiving. That’s because it’s made entirely from plant-based sources like peas, mung beans, fava beans and brown rice. But it doesn’t just look like meat, it tastes like it too. There’s a long history of vegetarian substitutes for meat including Quorn (mycoprotein-based) and tofu (soy-bean based). Although favoured by those wanting to exclude meat completely from their diet, these products have never managed to sustain a regular stay in the baskets of meat-loving shoppers. Part of the reason why relates to how they taste in terms of flavour and texture. In essence, they’re just not “meaty” enough for most.
Animal and plant proteins are different. When compared, plant cells are relatively inelastic while animal protein is flexible. That’s what makes meat chewy and sinewy with long strands. It’s never mushy – a common disadvantage associated with some meat replacements. Animal fat is different to vegetable fat too – it’s more saturated and melts more slowly encouraging juiciness and richness in each bite. Through extensive research and development, Beyond Meat have managed to identify vegetable proteins and processes which can create an authentic meat-free patty. Using coconut oil to mimic animal fat and beetroot to provide colour and taste, the result is a diningexperience which is comparable to eating a quarter-pounder made from beef. Sales of plant-based burgers, spearheaded by products by Beyond Meat and their main competitor Impossible Foods, increased by 35% in the first month of lockdown in the USA. Meat sales rose too, but only by 28%. The statistic shows that consumers are beginning to explore other options for dining where normally they would have chosen to eat meat. Part of this relates to improvement in the product but there’s also an eagerness to live a better lifestyle in light of severe responses to COVID-19 infection in those who are overweight. Consumers of these products are not necessarily vegans or vegetarians, who may not want to experience either the taste or texture of meat. Rather, they’re people who want to eat less meat, not cut it out of their diet completely. This group is often given the label “flexitarian”. Euromonitor, a market-research firm, forecasts demand for meat alternatives to double by 2022 and be as much of 10% of the meat market within 10 years.
Demand for meat alternatives are forecast to double by 2022 and be as much of 10% of the meat market within 10 years.
Beyond Meat products are available to buy in the UK, but only at Tesco and selected restaurants, while Impossible Food have yet to launch in this country. In the not too distant future, such products will be ubiquitous in our stores and our restaurants, and you’ll be able to get one in every high street. In January of this year, fast-food giant Burger King announced the Rebel Whopper – a plant-based burger version of its classic beefy Whopper. It’s unsuitable for vegetarians, not due to any meat content, but because it’s cooked on the same grill as the meat patties. That may seem like a major own-goal but, again, that’s not the market Burger King are appealing to with this product. They’re interested in meat eaters who want to eat less of it. The response to plant-based meat from the vegetarian community varies. While many wouldn’t want to eat it, principally because they don’t want to consume anything even remotely connected to animal products, there appears to be a general consensus that it’s a step in the right direction. If anything shows that the UK is ready to give vegetarian dining options a chance, it was the introduction in 2019 of the vegan sausage roll by established high-street pastry-and-meat specialists Greggs. Made with a Quorn filling, it was launched to satisfy demand in the market for a meat-free alternative to their category-defining pork sausage roll which sells 1.5 million units a week. Demand for the vegan version was strong too – it sold out at many outlets shortly after it went on sale. Switching to a diet less focused on meat products is an evolving trend which has been accelerated by the COVID-19 pandemic. There is now even more onus on being healthy and eating a diet which contributes to overall health and wellbeing. As the scientific understanding of proteinbased meat continues to grow, and the products continue to improve, it’s more than likely that these foods will become firmly integrated into every-day meals and dining choices. One day the meat version of the quarter-pounder may be considered the niche selection.
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Checking Health and Identifying Change There’s never been a better time for employees to feel reassured about their health. ToHealth assessments identify areas of concern to protect employee wellbeing and prevent future problems. In the Covid-19 era, the spotlight on individual health has never been so luminous. Coronavirus has necessitated an increased focus on the importance of how people live and the choices they make. Since statistics began to show a relation between severity of symptoms and individual lifestyle factors including obesity, the message for the public has been to eat well, exercise often and nourish psychological wellbeing. Complementing this drive for a material improvement in the workforce’s welfare are ToHealth’s assessments. They can identify lifestyle issues before they become problems, and flag any physical difficulties which may affect an employee’s overall health. ToHealth, part of the PAM Group, are established providers of wellness services and health screenings. Assessments comprise both a physical examination and research into a person’s lifestyle.
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Depending on the level of assessment chosen, tests are available for many potential health issues, including:
In addition, several of our health assessment packages include complimentary access to an online GP service.
• • • • • •
ToHealth offer six assessment options, ranging from a basic 15-minute MOT, through to a 90-minute Executive Health Assessment. You can find details of what’s included in each option in the Health Assessment Matrix opposite.
Cholesterol Blood pressure HbA1c (diabetes) Body composition Liver and kidney function Cancer
During an assessment, the ToHealth clinician also discusses common lifestyle concerns with the employee such as: • • • • • • •
Weight management Smoking Stress Diet Sleep problems Exercise Alcohol dependency
At the end of each assessment, the employee is provided with a personalised 12-month action plan and report which is designed to provide a snapshot of current health and inform future choices. Reports are created for employers too.
A healthy workforce is essential for corporate prosperity and limits the debilitating costs associated with employee ill-health and staff-absence management. In times like these, it’s essential to help employees make positive lifestyle choices, lose weight and reduce stress. With employees returning to the workplace after months at home, it’s a particularly apt time to take stock of their health and wellbeing. For more info please speak to your PAM account manager or contact: admin@tohealth-pam.co.uk 01925 227000
Health Assessment Matrix
LIFESTYLE ASSESSMENT
BLOOD ANALYSIS
Personal Medical History
Random Blood Glucose
Lifestyle Questionnaire
HbA1c (Diabetes)
Mood Assessment
Total Cholesterol HDL Cholesterol
BODY COMPOSITION
Non-HDL Cholesterol
Height & Weight
LDL Cholesterol
Body Mass Index
Tryglycerides
Waist:Hip Ratio
Kidney Function
Metabolism Assessment
Liver Function
Metabolic Age
Iron Status
Body Fat Percentage
Gout (Uric Acid)
Visceral Fat
Proteins
Muscle Mass
Vitamin D
Bone Mass
Thyroid Function - THS & Thyroxine
Hydration Status CANCER TESTS & AWARENESS HEART/LUNG HEALTH
PSA Prostate Cancer (Male Only 50+)
Blood Pressure
CA125 Ovarian Cancer (Female Only)
Cardiac Assessment (10 yr CVD Risk Score)
FIT Bowel Cancer Test (45+ or History)
Lung Function & Age
Testicular Cancer Awareness
Heart Rhythm Screening
Breast Cancer Awareness
Fitness Assessment
H. Pylori (Stomach Ulcers/Cancer/IBS) Full Red Blood Cell Count
BONE HEALTH
Full White Blood Cell Count
Osteoporosis Risk Assessment
Clotting Status Inflammation Marker - C-Reactive Protein
URINE ANALYSIS Urine Analysis
POST ASSESSMENT SUPPORT 12 Month Plan 1 Month Unlimited Online GP Consult Access
KEY Mini / Extended MOT (15 / 20 Min) - Up to 21 / 8 Per Day Essential (30 min) - Up to 14 Per Day Wellperson (60 Min) Wellperson + Cancer (60 Min) Executive (90 Min)
Get set for Work
A poorly set-up workstation can cause muscular pain, postural problems and extra stress to joints. Find out how to make your desk environment comfortable and safe.
Creating a healthy, functional workspace is essential for every employee who uses a computer or sits at a desk for long periods. A good desk set-up reduces the potential for physical soreness, notably in the back, neck, shoulders, hands and arms, and guards against problems such as visual fatigue and headaches. Employers also have a legal duty to protect the health and safety of their employees which includes providing workstations which meet the needs of users. To ensure your workspace is safe and comfortable, try these tips for creating a workstation tailored to you, whether you’re in the office or working from home.
Adjusting Your Chair Ergonomic office chairs can be modified in several ways to ensure optimal user comfort. Seat height: This should be adjusted so that your feet are flat on the floor, and your elbows are bent to around 90 degrees or a little more. If your feet don’t reach the floor, consider using a footstool. Seat tilt: If the chair allows, tilt the seat forward slightly so that the hips are higher than the knees. Backrest position: Move the backrest up or down until the lumbar support (the part which sticks out the most) supports the small of your back. Armrest position: Adjust these until your elbows are supported and your shoulders are relaxed and not pushed too far up. Most armrests can be removed if you find them uncomfortable or unnecessary. Experiment with these options until you find the most comfortable position. Ideally your chair should allow you to have a balanced head which doesn’t lean forward or back, relaxed arms and shoulders, forearms which are parallel to the desk surface when typing or using a mouse, and a small amount of space (approximately two to three finger widths) between the edge of the seat and the back of your knees.
Customising Your Desk Desks are generally less adjustable than chairs but there are options for improving ergonomics and ease-of-use. Height: If you’re fortunate enough to have an adjustable desk, experiment with its height as part of the chair-adjustment process. For example, you may be able to avoid using a footstool by selecting a lower height, or a higher height if you prefer to use one.
Keyboard position: Place your keyboard at the front of the desk (closest to you) in a position where the middle of the keyboard is in-line with the middle of your body. If the keyboard allows, adjust its tilt until comfortable. If you use a laptop, consider plugging in a full-size keyboard when at your desk. Mouse placement: The mouse should be positioned so that you don’t have to stretch to reach it. Try alternating which hand you use to reduce the demands on your dominant one. Telephone: If you make or take calls frequently, try using a headset. If you prefer to use the handset, avoid cradling it between the neck and shoulder. Accessories: Put commonly used items close to you and lesser-used ones further away. Consider use of a dedicated holder if you work regularly with paper documents.
Setting Up Your Display Changes made to monitor placement and settings can make a big difference to the user experience and overall comfort. Position on the desk: Place the monitor directly in front of you, around an arm’s length away, with the top of the screen approximately level with your eyes. You may need to place your monitor on a stand to achieve this. If you use an additional monitor, place the screen you use most directly in front of you and the other slightly off to the side. Alternatively, if the screens are extended to provide a continuous desktop, ensure both are “joined” at an equal distance and angle from you. Location: Try and place the display away from bright light sources either behind it or in front of it. This includes windows. If you can’t avoid a window, position your desk at right angles to it to lessen the effects of screen glare and reflections. Settings: Experiment with the monitor’s settings to change brightness and contrast, especially if your eyes feel tired or sore after prolonged use. Both Windows 10 (“Night light”) and MacOS (“Night shift”) can also change the display colours used to warmer tones which helps reduce eye fatigue. Laptop displays: If you’re using a laptop at your desk, try connecting an external monitor. This offers a bigger screen size for easier use, clearer reading potential and avoids the eye strain associated with looking at a small screen for a prolonged period of time. Today’s office furniture and equipment offers many different options to customise your workstation. Take advantage of these and create a workspace which promotes your health and wellbeing, instead of jeopardising it. You’ll be able to work better, for longer and without the discomfort of muscular aches and pains.
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If you reckon golf isn’t for you, think again. This lifetime sport, open to everyone, is great for developing and maintaining physical and mental health. Mark Twain famously called it a “good walk spoiled”. The American author clearly wasn’t a golf fan, and he’s not alone. Many people have an idea of the game as an elitist sport, played by rich men at exclusive clubs wearing odd sweaters. Of course, rich men at exclusive clubs in odd sweaters do play (often badly), but to view them as representative of the game as a whole is inaccurate. It’s as erroneous as attributing the “good walk spoiled” quote to Twain – he never said it.
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F
ollowing the COVID-19 epidemic, maintaining physical health is a priority for everyone. Getting outside in the fresh air to walk for a few hours in verdant surroundings, while knocking a little white ball around, ticks lots of health boxes. It’s a cardiovascular workout which promotes fitness, heart health and weight loss. Mental wellbeing is encouraged by being outside, solving the challenges presented by the game itself, and the life-affirming camaraderie of the friends you’re playing with. Anyone can play golf and everyone should at least try it once. It’s the ultimate low-impact activity that you can play for your entire life.
Starting Out The first stop in your quest is the golf driving range. These are essentially empty fields which you hit balls into from a covered bay, although there’s often a golf shop attached. Although they vary in quality – some can resemble an abandoned stable – they all offer the opportunity to hit real golf balls as hard as you can with abandon. Turn up, pay your £7.50 for a bucket of balls, borrow some clubs from behind the desk, find a spot and get hitting. That’s it – you’re a golfer. You don’t need to buy anything else or put on a funny jumper or think too hard about your technique. Just hit. You might struggle at first and feel a bit silly, but thoughts of inadequacy are an integral part of the game – you’ll get used to it. You just might hit a few good ones, right out of the middle of the club which soar into the sky in a magnificent ascending trajectory. If you’re fortunate enough to live near a Topgolf facility, go there. They’re even more suited to the emerging golfer, with microchipped balls and targets that let you play games with your friends in more of a party atmosphere than the traditional driving range. They’re hi-tech, fun and offer food and drink too.
Equipment If you’ve been to the driving range a few times, and you’re eager for more, you’re going to need some clubs. But, in the spring of your new golfing adventure, there’s no point spending lots of money unless you’re sure the game is for you. Better to ask people you know if they have any old clubs lying around that you can use at first. Another good source of clubs is charity shops. Look out for a bag too. Only start spending more significantly on your game when you’re committed to it. Then you can upgrade to a new boxed set for around £300 which gives you everything you need, or look on specialist used-club website Golfbidder for last year’s models at a reduced price. Full disclosure: golf can be expensive, and the costs can mount up. A full bag of the latest, top-of-the-range equipment costs approximately £2,500. However, you don’t need to spend that or anything close to it. Look for value when you’re starting out. Expensive equipment will only make marginal differences to your game, at least in the early days. The same is true for golf balls. You don’t need the model that Tiger Woods uses.
Clothing
We’re back to pink, diamondfilled Argyle sweaters again, and to reiterate, their use is not compulsory. You don’t even see very much of them on the golf course anymore. Golf has moved into the sphere of athleisurewear and lambswool has been replaced by technical fabrics and fashionable, slim-fit designs. In truth, unless you’re playing at a private members club, you don’t need to worry about what to wear – jeans, trainers, a hoodie, they’re all fine. Just as long as it’s comfortable and your footwear supports you when you swing. It doesn’t have
to be dedicated golf shoes with spikes, but heels or sandals are not recommended. Remember too that in the UK, rain is never far away, so take a waterproof jacket or golf umbrella.
Technique The more you play, the more you’ll want to get better. Back in the day, when you wanted to improve your game, you reached for your dad’s wellthumbed copy of Ben Hogan’s “Five Lessons”, or loaded up “Nick Faldo’s Golf Course” into the VHS player. Today, we have YouTube and it’s your new one-stop golf teacher and swing coach. There’s plenty of excellent content devoted to all aspects of the swing. Concentrate on three key areas at first – the setup, the takeaway, and starting the downswing. Channels to check out include: Rick Shiels Golf, Dan Whittaker Golf, Meandmygolf, Peter Finch Golf and Mark Crossfield. If you like the personal touch, find your nearest PGA professional and take a lesson. Group lessons offer even better value.
Where to Play Driving ranges are great for developing your skills but sooner or later you’ll want to showcase your budding talents on a real golf course. You can pay hundreds of pounds to play at some of the country’s leading venues but that’s not where you should be headed. Find a local council-owned course or pay-per-play facility. You’ll likely pay less than £25 for 18 holes. They may not be as manicured as the more expensive options but they still offer an opportunity to savour the best of what golf offers – fresh air, companionship and the frivolous pleasure of hitting that little, dimpled ball.
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INSPIRE YOUR EMPLOYEES The corporate wellbeing App that allows easy and effective engagement with employees.
INTRODUCING PAM LIFE PAM Life is a personal health and wellbeing App for employees of healthconscious companies looking to improve the wellness of their workforce. It provides employees with the tools and support to make positive changes in four key areas, Health, Nutrition, Fitness, and Mind. We will work with you to tailor a solution which will promote healthy changes and improve wellbeing in the workplace. Plus, with all the simple and easy to read data, proving your return on investment couldn’t be easier. Find out more by getting in contact today: Email: info@pamwellbeing.co.uk Call: 08081 968 186 www.pamlife.co.uk