BlueSkies Newsletter - April 2008
Welcome to the April edition of the BlueSkies newsletter.
We hope that you find the articles informative and useful.
In this edition, our feature articles look at:
Also, look out for our tips on how to eat a healthy Breakfast and our reader offers.
If you have any comments or there is a particular topic you would like us to cover in the future, please contact us by e-mail.
Heart Attacks - do you know the signs?
You may have seen the British Heart Foundation (BHF) ‘Doubt Kills’ advertising campaign which is aimed at raising the public’s awareness of heart attack symptoms but would you know when to call 999? This article reinforces the BHF’s message and gives you the information that you NEED to know.
What is a heart attack?
Your heart is an organ that is made of muscle and it needs oxygen to function. Without oxygen, parts of the muscle may die. A heart attack occurs when part of the heart is damaged or dies following oxygen starvation. Alternative names for a heart attack include myocardial infarction (MI) or coronary thrombosis.
Heart attacks are usually due to a blockage within one of the arteries that supply the heart with blood. These blockages are often caused by blood clots which are frequently related to the build up of fatty plaques within the arteries. In some instances, the blockage is caused by a sudden narrowing (spasm) of one of the arteries.
How common are heart attacks?
The BHF state that, in the UK, one person will suffer a heart attack every two minutes – that’s around 227,000 people per year. Unfortunately, approximately 30% of these people will die as a consequence of this event. However, quick action can save lives where heart attacks are concerned so it is important that everyone is aware of the signs and symptoms.
It is not only those people who are at an increased risk of a heart attack that need to know the signs and symptoms – we all need to be aware of them because dialling 999 quickly may save a heart attack victim’s life.
What are the symptoms of a heart attack?
To increase the chances of surviving a heart attack, it is imperative that the patient is attended to by medical professionals as soon as possible- very few people alert the emergency services soon enough. Dialling 999 should be the immediate response to any heart attack symptoms. So what should we be looking out for?
Very common, typical symptoms
- Central chest pain often described as heaviness or tightness
- Pain in the arms
- Pain in the neck or jaw
- Feeling sick or sweaty
- Feeling short of breath
Less common, atypical symptoms
- Dull pain, ache or ‘heavy’ feeling in the chest
- Mild discomfort in the chest causing the individual to feel generally unwell
- Chest pain that spreads to the back or stomach
- Chest pain that feels like indigestion
- Feeling a bit light-headed or dizzy whilst having chest pain
Not everyone who suffers a heart attack will experience the same symptoms or the same severity of symptoms. In some cases, people will feel as if a belt is being tightened around their chest, in others they may confuse the pain with indigestion and never report it to their doctor.
However, if you or anyone you know ever experiences any of these symptoms, don’t ignore them – call 999 immediately – you could save a life and it may be your own!
If you would like more information about heart attacks, visit www.bhf.org.uk
Activity Of The Month – Rock Climbing
If the gym’s not for you and you fancy a bit more of an adrenalin rush, why not try rock climbing? It’s becoming increasingly accessible with the construction of more indoor climbing walls and is great for your mind and body. Rock climbing will challenge your fitness in a multitude of ways – it requires strength, flexibility, agility, endurance and mental concentration.
So, if you’re after something a little different why not find a local climbing wall by clicking here.
A Family Affair!
In the modern world, ‘family time’ seems to be diminishing but time spent together is important for parents and children alike. Spending time together will help you learn more about each other and enable you to foster closer relationships. You will also be able to have more of an influence on each other’s lifestyles and lifelong habits so why not get active together?
Physical activity levels in Britain are plummeting and we need to encourage future generations to adopt activity – what better way than showing them that it’s fun and easy? There is no better way to convince children and young people to be active than to get active as a family!
Remember, kids learn lifelong lessons from their parents and research shows that children of active parents are more likely to be active themselves! In this article we look at the best ways to get your family active but remember it doesn’t stop at immediate family – why not get grannies, granddads, aunts, uncles and cousins involved too?
Deciding what to do and when to do it can be the hardest part so why not try these tips?
- Have a family meeting! Find activities that everyone wants to do – if Jimmy doesn’t want to go dancing with Jane, it won’t be much fun so compromise is sometimes necessary. Deciding upon activities together gives you a higher chance of enjoying them and sticking at them. You may also want to ask older children to organise a ‘surprise activity’ for the whole family themselves.
- Pennies and pounds! Being active doesn't have to be expensive. There are loads of great, free things you can do – the great outdoors costs nothing. You can visit parks or playgrounds and go for interesting walks without spending a penny.
- Make time! We’re all busy but don’t let that become an excuse not to spend time being active with your family. Have a family diary on the fridge and make sure that ‘activity time’ is clearly marked, this way everyone knows when it is.
- Variety is the spice of life! The more different activities you do, the less likely anyone is to get bored of them and the more likely you are to keep them up. This is especially important for children – an hour’s cycling may be dull but cycling to the park with a football/Frisbee/cricket set and playing for a while before cycling home is much more interesting.
If you’re lacking a bit of inspiration why not try some of the following activities?
- Make the most of the wind and try kite flying – if you’re good you could try kite boarding!
- If the weather’s OK, take a picnic and go for a walk
- In the winter, take advantage of any snow we get and go sledging, have snowball fights and build snowmen
- Go for a cycle ride or walk and pick berries then enjoy eating them later!
- Instead of sitting at the table doing homework, why not go for a walk and test your child’s spelling or times-tables?
- Buy toys that encourage the whole family to play such as basketballs, dance mats or tennis rackets
- Take the dog for a walk as a family
- Log on to the National Trust website - www.nationaltrust.org.uk - and see what’s available to explore in your area
- If the countryside’s not your thing, take a walking tour of a city
- If you like the idea of community activities, why not volunteer to clean up a local park or garden. You can search for volunteer activities in your region on www.do-it.org.uk
- Remember that cleaning the house, washing the car and mowing the lawn all count as activity – you could arrange a monthly spring clean together!
- Organise an activity box filled with balls, cricket sets, rackets, skipping ropes, Frisbees etc. Keep it in the car boot and you’ll be ready for activity anywhere!
Exercise Of The Month – Side Lunges
This exercise is a variation on the traditional lunge. Side lunges are particularly beneficial for anyone involved in sports requiring dynamic changes in direction such as netball, football or rugby as they improve the strength of your adductor (inner thigh) muscles. To perform the side lunges:
- Start with feet hip width apart feet facing forwards
- Take a large step to one side and squat into the movement slightly
- Push back up into the start position
- To begin with, perform alternate steps from one side to the other
- To progress the difficulty take a larger stride, sink lower into the movement (not less than 90 degrees at the knees though) or do a full set on side side before repeating on the other
- To further progress, hold weights in hands
- Keep back straight and maintain good posture throughout the movement
The Most Important Meal Of The Day?
The word breakfast describes the process of breaking the fast which you experience whilst you are asleep. We are all told that it’s the most important meal of the day and it’s true. Eating a good, healthy breakfast has many benefits – it will boost your metabolism, improve your mental ability, help you regulate your food intake throughout the day and it may reduce your risk of obesity and diabetes. But what should you eat? Here are our top ten tips.
- Good breakfasts should contain fibre and protein to keep you feeling fuller for longer – fruit & yoghurt or wholegrain cereal & milk are good choices.
- Steer clear of sugary cereals, pastries and white bread as these will leave you feeling hungry again very soon afterwards.
- Think about including oats in your breakfast as these can help to lower you cholesterol level – try porridge or oat based cereals such as Oatibix.
- Think about your fluid intake in the morning. Although you may need coffee to get you going, you will also need non-caffeinated fluid to boost your hydration level – try water, milk or sugar free cordial.
- If you like fruit juice at breakfast, choose pure fruit juices, instead of those made from concentrate, as these are much better for you.
- For those of you who just can’t face eating in the morning, try making a smoothie with fruit, milk and yoghurt for breakfast.
- If time is an issue, take something with you that you for the way to work e.g. a banana, cereal bar or smoothie. Try to have ‘breakfast’ within 2 hours of waking.
- If it’s got to be a full English, choose lean bacon and sausages, have wholemeal toast instead of fried white bread, grill the tomatoes and mushrooms, poach or boil the egg and chose low-sugar baked beans – much healthier!
- It toast is your thing in the morning – choose wholegrain bread, forego the butter or use a low-fat/olive oil spread and top it with peanut butter, low-fat cream cheese or marmite instead of jam.
- If you’re watching your weight, you should still have breakfast but choose low-fat dairy sources such as skimmed milk and fat-free yoghurt with smaller servings of wholegrain carbohydrates or fruit.
Food Of The Month – Avocado
For many of us, avocados are like marmite – you love them or hate them! If you love them, it’s good news as they have some tremendous health benefits. For a start, they contain heart-healthy mono-unsaturated fats and plant sterols which can lower cholesterol. They also contribute towards our 5-a-day fruit & veg, contain almost 20 vitamins and minerals and are rich in lutein which may help maintain healthy eyesight. However, if you’re watching your weight, eat avocado in moderation as it is a high calorie addition to salads, wraps, fajitas and sandwiches!
Is Your Bowel Irritable?!
April is International Irritable Bowel Syndrome (IBS) Awareness Month. This article will help you understand a little more about this increasingly common condition.
What is IBS?
IBS is a condition that interferes with the normal function of the large intestine (colon). It is associated with chronic or recurring pain and/or discomfort in the abdomen and there is often no obvious cause for it. Women are twice as likely to develop IBS than men and most sufferers develop their first symptoms before the age of 40.
IBS is becoming more prevalent and it is now thought that between 10% and 20% of the general population have this condition. However, the true incidence may be much higher as many sufferers will not consult their GP.
What causes IBS?
The exact cause of IBS is unknown and there are many hypotheses as to what triggers the onset of this condition. General consensus is that there are 3 potential ‘causes’ of IBS – these are stress, food intolerance/sensitivity and gastro-intestinal (GI) infection.
Stress is one of the most cited causes of IBS – up to 60% sufferers have symptoms such as anxiety or depression. The condition often begins during a period of intense stress and sufferers also indicate that symptoms worsen when they are stressed. There are a lot of nerve cells in the gut and any alteration in brain function such as that experienced when under stress is likely to have an impact on gut function. In addition, the stress response or ‘flight of flight’ response causes blood to be directed away from the gut, effectively shutting it down until the ‘danger’ passes. With chronic stress, the digestive system is never able to function properly which may cause IBS symptoms.
IBS may also develop due to a food intolerance or heightened sensitivity to certain foods. Sufferers of IBS often state that symptoms worsen if they eat certain foods. For some IBS sufferers, bread may trigger their symptoms, for others it may be citrus fruit – there doesn’t seem to be a common ‘problem food’.
Certain GI infections such as gastroenteritis may increase the risk of developing IBS. Up to 30% of people who contract gastroenteritis will go on to develop IBS.
What are the symptoms of IBS?
It is important to remember that not all IBS sufferers have the same symptoms. However, most people with IBS normally report the following symptoms:
- Recurrent abdominal pain normally felt in one of the four corners of the abdomen
- Altered bowel habits – constipation or diarrhoea or alternation between the two
- A sense of fullness or bloating
- Abdominal tenderness and/or swelling
Sufferers may also report these symptoms:
- Headaches
- Anxiety
- Loud bowel noises – rumbling and/or squeaking
- Sense of incomplete emptying after going to the toilet
- Burping
- Excessive gas production
- Tiredness
- Nausea
- Bad breath
What if you think you have IBS?
Visit your GP if you think you have IBS so that a diagnosis can be made – do not attempt to medicate yourself with products that are available at the pharmacy. Your GP will either diagnose IBS from your symptoms or conduct further tests which may include an ultrasound scan or a gastroscopy to aid diagnosis.
How is IBS treated?
If you are diagnosed with IBS, your GP will discuss treatment with you. Between you, you may decide to try elimination diets to help control your symptoms and you may be referred to a dietician. You may also be prescribed drugs to help control your symptoms.
For more information on IBS, you can visit the following websites www.theguttrust.org, www.ibs-relief.co.uk or www.nhsdirect.nhs.uk.
Product Of The Month – Sprained Ankle Repair Kit
This great value kit from Physioroom.com has everything you need to quickly and effectively recover from a sprained ankle. It also contains equipment to continually strengthen your ankle and improve your proprioception making injury less likely in the future. The kit contains a Vulkan Ankle Brace, Pain Relieving Massage Oil, an Exercise Band Pack and an Inflatable Stability Disc. For more information or to purchase this product, click on the Physioroom.com logo below.
Do I need a physio?
We’ve all been there – working out, feeling good and then…..ouch, what was that? It was probably another one of those annoying niggles that you don’t want to bother your doctor with. However, it is likely to effect your training and cause a bit of pain! Maybe you should consult a physiotherapist? This article will tell you what physiotherapy is and what it can do for you.
What is a physiotherapist?
A physiotherapist, or physio, is a healthcare professional who is trained to degree level in human function and movement. Physios are specialists in restoring mobility and they work across a wide range of settings from intensive care to sport.
If you are looking for a physio, you should make sure that they have either MCSP (Member of the Chartered Society of Physiotherapists) or FCSP (Fellow of the Chartered Society of Physiotherapists) after their name and that they are registered with the Health Professionals Council (www.hpc-uk.org).
Can anyone see a physio?
Yes – you can book in to see a private physio if you think you need treatment and this is known as ‘self-referral’. Alternatively, you can visit your GP and they can refer you for treatment either privately or through the NHS. If you wish to see a private physio and you have Private Medical Insurance, you will sometimes be able to get your treatment paid for but you will probably need a Doctors referral to do this.
What will a physio do?
The first thing a physio will do is to take a brief medical history and a full history of how your injury/condition came about so that they are clear about how best to approach your treatment. They are then likely to perform a physical examination to assess your condition before discussing a treatment plan with you.
The exact course of treatment, number and frequency of sessions will depend upon your condition. Some of the techniques and treatments that a physio may use include manipulation, ultrasound, massage and heat/cold therapy.
Why would I visit a physio?
Physios are qualified to deal with a wide range of conditions and injuries from back pain to sprained ankles, from recovery after operations to rehabilitation following car accidents. In reality, if you have any joint, muscular or mobility problems either chronic or acute then you would probably benefit from getting a professional opinion on what’s wrong – a physiotherapist can provide this. By seeing a physio, you are kick-starting your recovery and ensuring that you don’t do anything which will make your condition worse.
How can I see a physio?
Most practices advertise in phone directories or you could try www.physiodirectory.co.uk for a comprehensive list of practitioners. You are advised to speak to the physio before seeing them to ensure that they are happy to deal with your condition.
What about getting advice on-line?
It is pretty hard for physios to give advice without seeing you. If you have already had your condition diagnosed though and you need some general advice as to what you should or shouldn’t be doing, especially in regard to fitness and sports training, you could use BlueSkies Members Forum. BlueSkies Members can gain access to vastly experienced Sports Physiotherapists who will probably be able to point you in the right direction. Click here for more information on BlueSkies Membership.
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