Skip to main content
search
Category

Health

health for youngsters, babies and adults

Apr 01
Love0

The first 1,000 days shape a child’s life

By baby health, children's health, Education, family, fun for children, Health, Mental health

Children’s experiences during the first 1,000 days lay the foundations for their whole future, a new report has found.

From preconception to age two, every aspect of a child’s world – including their parents’ and carers’ income, housing, neighbourhoods, social relationships, age and ethnic group – is already shaping their adult life.

In her latest report, Croydon’s Director for Public Health Rachel Flowers puts a spotlight on the first 1,000 days of a child’s life to demonstrate the effect early experiences can have. She focuses on how Adverse Childhood Experiences can negatively impact on children as they grow up. Stressful and disruptive childhoods are significantly more likely to lead to health-harming and anti-social behaviours, performing poorly in school or being involved in crime. However, Ms Flowers emphasises that a trusted adult and other factors can help give children the resilience to thrive despite these challenging experiences.

Each of the 6,000 babies born in Croydon each year therefore represents past, present and future health, which is a key reason for a focus on health before pregnancy and the first 1,000 days. A baby’s development in the womb is dependent not just on the mother’s diet during pregnancy, but also on the stored nutrients and fats throughout her lifetime.

In 2015, almost one-fifth of Croydon’s children lived in poverty. This means more than a 1,000 babies born each year in Croydon may be touched by the effects of poverty during their early years. Girls born in more affluent areas of Croydon are expected to live six years more than their peers in other areas and for boys, the difference is over nine years.

Brain development starts just after conception and continues at a rapid pace through the first years of life when our brains grow the fastest. Talking, playing and singing are all simple activities that help make vital connections between brain cells. Stimulating environments and positive relationships with carers are critical in these first two years.

Rachel Flowers said: “These first 1,000 days for a child are fundamentally important because they lay the foundations for the rest of their lives. By prioritising health before pregnancy and increasing our understanding about what being healthy for pregnancy means, we can ensure that parents and communities are in the best possible position to bring Croydon’s children into the world.

A healthy start in life gives each child an equal chance to thrive and grow into an adult who makes a positive contribution to the community. It is well documented that inequalities result in poor health, social, educational and economic outcomes across the whole of the life course and across generations. We all have a role to play in improving their transition from childhood to adolescence and into adult life and breaking cycles of inequalities where they exist.”

Mar 27
Love0

Time for a change… How to ensure daylight savings time does not affect your child’s sleep

By family, Health, sleep
by Becky Goman
Child Sleep Expert

When the clocks change in the winter, it seems to make us all a little bit sleepier. The dark evenings are inviting to snuggle up and the dark mornings make it even less appealing to get up.

Don’t get me wrong, for children with sleep issues, they often give little regard to whether it is light or dark outside, but for most children, dealing effectively with the clock changes can prevent unnecessary tiredness for parents.

It’s not simply a case of ‘losing an hour’s sleep’. Moving the clock an hour forward also interferes with our internal body clock. Circadian rhythm is the process inside our bodies that regulates changes to our body temperature, stress levels, appetite, metabolism and the desire to sleep, so it’s no surprise that when we change the physical clocks, our internal clocks take a little while to reset.

Not only does Daylight Savings Time affect children’s sleeping patterns but also adults as well. The Monday after Daylight Savings Time occurs in spring, adults are statistically 8% more likely to have a car accident and 5% more likely to have a heart attack, research suggests. Around the clock changes in autumn and spring, I get a lot of questions from parents asking how to deal with the clock changes and their children’s sleep. Children that sleep well, generally do so due to good routines and consistency, so when this is altered, even by an hour, it can throw everything off course. This is why the effects are often noticed more in young children as timings are so important in getting your child to sleep well.

So what can we do to help our children with this transition and make it more seamless for the whole family?
The best way to manage this change is to ‘split the difference’. Adjust their naptimes and bedtimes by 30 minutes for the three days after the clock change. For example, if your child usually goes to bed at 7.00 pm, put them to bed at 7.30pm. Although this means they are technically going to bed half an hour early and it may take them a little longer to settle, it is not so much of a jump that it will interfere as much. If we pay too much attention to the actual time on the clock, we run the risk of having an hour long ‘battle’ on our hands and possibly creating inconsistencies in what we do, because we are tired too. Remember the children are not the only ones who have lost an hours sleep. The inconsistencies we create are likely to have far more of an impact on your child’s sleep than the clocks changing.

Use the same 30 minutes earlier strategies for babies and toddlers at naptime too. On day and night four, work to the correct time on the clock again. For older children who can tell the time or have a digital clock in their room, it can be beneficial to change all the clocks in the house to 30 minutes later for three days and then to the correct time. This can minimise the psychological impact on them. Just make sure you don’t get confused as to what the actual time is! By using this method, things should be back to normal within a week.

I always recommend making sure the bedroom environment is right too. It can be hugely beneficial to ensure that your child’s bedroom is the same all year round. I always opt for blackout blinds to make the room pitch black and a low nightlight to make it less day-like again. By doing this it will ensure your children’s sleep environment is always exactly the same whether it is January or July.

Parents I have worked with have said: “Becky came up with a plan that suited us all as a family and it’s worked so well. My son now naps regularly and sleeps through the night, something we thought would not be happening for quite a while.”

“Becky gave us a set of instructions which enabled us to get our baby to sleep, this totally transformed our lives!”

“Along the way Becky has been a constant support, checking in and answering my every question no matter how erratic and emotional they were. I’d secretly like to keep her on speed dial just in case but she reassured me on our closing call that we’re more than set up to go it alone.”

Becky Goman is a fully certified Child Sleep Consultant and founder of The Independent Child Sleep Expert, and has helped families all over the UK get more sleep.
For a FREE initial minute consultation call 07770 591159 or email becky@theindependentchildsleepexpert.com.
Or for more information visit the website www.theindependentchildsleepexpert.com

Mar 21
Love0

Positivity in the family

By family, Health, Mental health, play, Relationships, Uncategorized
by Sara Dimerman
www.helpmesara.com

Do you want to create a more positive home environment in which your family can connect and continue to grow?

Here are Sara’s five tips:

1. Collaboration is key.
Introduce monthly family meetings. These are most successful when not used to come down on your children for what they’re not doing well enough. Rather, they’re an opportunity to address problem areas that need resolution. So, instead of saying something like “I’d like you to get off your phone so that you can help me more” say something like “I feel like I’m the last man standing in the kitchen after dinner. I’d like to explore a solution to this so that I don’t feel so alone.” When presented in this way, your children will often come up with creative solutions – many that you may not have thought of. The idea is not to impose unilateral rules on the kids but to have them problem-solve with you. It doesn’t mean that they are calling the shots. It means that their voices are being heard, that they are encouraged to speak up and they are more inclined to follow what’s been decided on when they’ve played a role in planning for it.

2. Don’t fan the flames.
If, for example, you’ve recently had an argument with your child about whether or not he can stay out past midnight, try not to have this argument cloud other conversations. After feelings have been validated and you’ve put the argument to rest, put it behind you.

3. Create opportunities to come together as a family with as few distractions as possible.
Sometimes going outside of the house is best, especially if you have a long list of to dos inside. Board game cafes, bowling, ice skating, throwing a ball or frisbee in the park are some ways to connect. Often, as kids get older. they will decline your invitation but if you let them know how much it means to be spending time with them, and if you make the outings as positive as possible, they will likely get into the right frame of mind once they are engaged in the activity with you.

4. Hold onto that thought a little longer.
I know it’s tempting to remind your children to do something like put their dish in the dishwasher after supper (even though you know that it often triggers a negative reaction from them). However, I have found that often, when I say nothing but wait instead to see what they do, they will do exactly what I would have requested. Then make sure to comment on the behaviour you’d love to see
more of – “Thanks for putting your dish in the dishwasher.
It makes my job easier.”

5. Help them see their parents in a positive light.
Whether living together or apart, the way we treat our children’s other parent, and the things we say to or about him or her, sets the tone for how our children will treat and view them too. Even if you’re angry or upset at one another, try not to expose your children to this- no matter their age.

Mar 16
Love0
rugbytots

Learning life lessons from rugby

By children's health, Education, family, fun for children, Sport, Uncategorized
by Rebecca and Esther
Rugbytots Brighton & Worthing

We read it every day – the negative effects that too much screen time and television time are having on our children. In fact, only last month Brighton & Hove Independent published results of a survey1 stating that 80% of our children are failing to hit the Chief Medical Officer’s target of at least an hour of physical activity every day.
With technological advancements come social issues including mental health problems as we become a 24 hour society that can’t switch off. This means that children are being bombarded with information whilst becoming more socially disconnected – preferring instead to communicate via messaging apps and social media channels.

However, we are also living in an age where children have never had so many opportunities to try new things, have experiences, travel and learn life skills through their hobbies and interests. Although technology can be a distraction for parents and children, it is also the gateway to finding out what’s going on in your area such as sports, dance, arts and crafts classes. Parents can take advantage of taster classes and children can then decide which classes they want to take.

Sports such as rugby are built on teamwork and respect. Played from an early age it develops more than just strength and fitness. When you think of rugby it might conjure up images of burly men with cauliflower ears covered in mud – but there are so many fun variations and games for children, including tag rugby, which doesn’t have any tackling.

In a team sport everyone participates, and nobody is left out. Sports such as rugby also teach skills like kicking, passing and catching which are transferable life skills, valuable in all sports.

A skill that you wouldn’t normally expect to hear associated with rugby is creativity; this is something that we focus on at our rugby sessions and the strategic elements of the game mean children are introduced to problem solving from an early age. During games they have to constantly think about situation awareness and make quick decisions which, in turn, help increase mental agility and self-confidence.

Let’s look at the positive effects playing rugby can have on children:

Fun
Children learn how to enjoy sport, fitness and healthy competition with girls and boys from all backgrounds coming together to have fun.

Social
Rugby enables positive emotions, promotes bonding and builds friendships which in turn boost self-esteem and confidence.

Respect
Children are taught to respect teammates, coaches, opponents, referees and learn how to deal with healthy conflict.

Teamwork and sportsmanship
Children learn to make decisions that will benefit their peers plus gain essential social skills like team spirit, cooperation and sportsmanship.

Concentration
By learning the strategic elements of the game children’s concentration, memory and analytical skills are enhanced.

Physical
Rugby develops hand/eye co-ordination, works on fine and gross motor skill development, improves balance and promotes good listening skills.

Competition
Rugby promotes a sense of healthy competition and teaches children about winning and losing and the skills needed to cope with both.

Character building
Team sports increase confidence, self-respect and teach children how to conduct themselves in game situations, making them more self-aware.

Rebecca and Esther took over Rugbytots, Brighton & Worthing, which is aimed
at 2 to 7 year olds, in November 2018.
They are friends who were looking for
a new challenge since having children.
They have a real passion for working
with kids and getting them to be more
active whilst having lots of fun.
The Rugbytots franchise ticked all the boxes and they plan to further build on its success
by adding more weekend sessions and
taking Rugbytots into school curriculums,
after- school clubs and nurseries.
Click on www.rugbytots.co.uk to find out more.

Mar 11
Love0

The benefits of ‘bouncing’!

By children's health, Education, family, fun for children, Health, Mental health, Party, play, Uncategorized

by Springfit Gymnastics and Trampoline Clubs

There are many benefits to participating in trampolining and gymnastics. They are great sports for all ages and fitness levels, and for people who enjoy both individual sports and teamwork. They provide a chance to set your own goals and work at your own pace.

Here are just a few of the reasons to get involved with gymnastics and trampolining in 2019.

Health and fitness
The moves taught are designed on a progressive scale to allow further development to make them harder and more intricate. With each level achieved through suitably planned training, participants are able to improve their joint health, maintain muscular development and improve cardiovascular fitness, making you feel healthier and more alert. Unlike running, trampolining has comparatively low joint impact for an intense exercise routine. It has been proven that trampolining improves your metabolic rate, helping you stay fit and healthy!

Mental health
Both gymnastics and trampolining are extremely beneficial for improving concentration and mental focus. These activities are great for a child’s cognitive development – encouraging them to use their imagination and gain a better understanding of their body and capabilities. The physical activities you perform will also make you feel happier, more positive, and even more self-confident. Endorphins, the positive mood-enhancing natural chemicals released by all exercise are triggered, and in trampolining especially, the sheer fun factor of jumping up and down will make you smile, make you laugh and make you feel really happy. It’s hard to feel blue when you’re bouncing!

Co-ordination and motor skills
Flexibility is a big factor in gymnastics and trampolining. In order to achieve the various positions needed to perform moves, teaching suppleness is of vital importance. Increasing flexibility can also be an effective aid to the reduction
of injury.

Co-ordination can also be improved. David Beckham, NASA trainee astronauts and many other professionals use gymnastics and trampolining to and develop the skills that allow you to undertake a number of items requiring concentration at the same time: bouncing, balancing, maintaining the body’s position, and anticipating the next action in order to learn to perform skilful activities.

Education
Gymnastics provides a unique and valuable social education and experience. It provides an ideal opportunity to learn about teamwork; sportsmanship; fair play and dedication. The time required to master the fundamental skills requires a great amount of patience, dedication, perseverance and planning. Regular gymnastics, therefore, helps people learn to work hard for objectives that can take years to achieve.

One of the most interesting elements of the activities is that the gymnast can experience a variety of effects in practice rather than just in theory. For example, physicists discuss the principle of conservation of angular momentum; the gymnast experiences it.

Conclusion
If you’re still not convinced, I have saved possibly the most persuasive benefit until last. It’s really good fun! Learning how to jump, tumble, flip, swing, and come as close to self-powered flight as is possible is anything but boring. There is always another step to learn; it is possible to learn something new every single class you attend. A regular workout releases endorphins (the happiness chemicals that improve mood) and trampolining could even be an answer to those who want to keep up their fitness but have struggled with joint difficulties.

There are so many diverse and wide-reaching disciplines involved within the sport that make it accessible to all ages and abilities, with benefits at every stage. So what are you waiting for? Join in!

For supporting studies relating to the benefits evidenced here please see www.springfit.org.
Springfit host many classes in the local area which provide the benefits listed above.
If you are keen to get your kids involved in something new, or perhaps try a new sport yourself then get in touch!
We have classes for all ages and abilities!

Mar 08
Love0

How women can empower themselves with good health

By beauty, Education, family, Food & Eating, Health, Relationships, sleep, Uncategorized
by Dr Mathi Woodhouse
GP at Your Doctor – www.your-doctor.co.uk

1 Being proactive about your health is vital both in terms of strengthening your body’s natural self-repair mechanisms and preventing future illness and disease. Planning, testing, check-ups and addressing all kinds of areas of mental to sexual health matters all take time. People often do not prioritise their own health. Be proactive now.

2 Have you ever wondered what your biological age is? Telomere testing can reveal your biological age through a simple blood test. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces. Lifestyle can influence the rate which your telomeres shorten faster that simple tests can reveal. Eat well, exercise often, sleep well, and address stress levels. These can all reduce the inflammatory process and therefore slow the rate of telomere shortening.

3 Don’t miss your vaginal smear. In 2013 60% of all new HIV diagnoses were to young adolescent women and girls. HPV (human papillomavirus) is a sexually transmitted infection, it accounts for around 70% of all cervical cancers. Sexual health in women is of the utmost importance and more importantly is totally preventable. Take measures for safe sex, and ensure all available screening is seized. A cervical smear should be available at least once every three years until the age of 65. Oral contraceptive pills protect against pregnancy but offer no protection against infection. Ensure you take measures to keep yourself clear of pelvic disease. Use condoms and get yourself tested for STDs if you’re worried. Do not wait.

4 Feel those boobs. Breast cancer is one of the leading causes of cancer deaths amongst women. Early detection can result in great long-term outcomes. A simple examination once a month after your period is the best time to check. Pay particular attention to dimples in the skin and inversion of the nipple. If you are unsure have a doctor give you a quick tutorial. It’s simple, easy and a potential lifesaver. If you are above 50 you should be able to have routine mammography to screen for breast cancer; ensure this happens.

5 Hot flushes… if you feel perimenopausal there are many non-hormonal ways to assist. Soya, red clover and black cohosh are all approved herbal remedies to fight your fluctuating hormones. If these symptoms are really bothersome and you want to avoid HRT, your doctor may be able to offer some alternatives.

6 Women are more likely to have greater emotional intelligence and empathy. They typically have a larger limbic system which supports a variety of functions including emotion, behavior, motivation, long-term memory. Use it!

7 Eating well goes without saying. A large proportion of women are anaemic without knowing. Tiredness, poor skin and hair loss, and pallor are all signs of this. Eat foods rich in iron such as dark green vegetables, small servings of red meat, and legumes. Keeping your folate and calcium levels up also will help in preserving good health prior/during pregnancy and your bones will be strong beyond the menopause.

8 Eat to energise yourself. Stick to a diet low in saturated fats, salt and processed sugars. Increase your intake of omega 3 through nuts, avocados, or oily fish such as mackerel, salmon and tuna. Eat enough fibre by increasing your portions of fruit and vegetables. Experts believe that 30g of fibre a day can reduce the risk of developing heart disease.

9 Sleep is crucial in maintaining your physical and mental health, it supports many facets of healthy brain function. Good quality, deep sleep is important for all of us, especially multi-tasking women. To really train your body to sleep well, allow a period of de-stressing before bedtime, get into bed at a decent hour and keep the room dark. Avoid browsing the Internet on your phone or laptop in bed and limit caffeine and alcohol.

10 Stress management is one of the key pillars to good health. Much of our stress is caused by too many responsibilities. Start saying ‘no’ to requests that are asking too much of you. Meditation, practicing some mindfulness and deep breathing are all worth investing in a few minutes per day. Find a quiet moment to sit down and focus on yourself. Positive thoughts and self-worth can make leaps and bounds to self-esteem and mood.

11 Drink less alcohol. Women should stick to no more than 14 units per week allowing at least three alcohol free days per week. High alcohol intake can lead to a heart disease, diabetes and liver damage. Binge drinking can cause serious injury, collapse, and irregular heart rhythms called arrhythmias. Alcohol also contains a lot of calories and sugar which can have a big impact on weight management and the risk of diabetes.

12 Smoking is the largest single preventable cause of cancer each year in the UK yet some 9.4 million people in the UK smoke every day. Set a date and time to stop smoking. Slowly cutting down on cigarettes can have a psychological effect that makes the cigarettes seem far more precious than they actually are. Put the money aside that you would have otherwise spent on cigarettes and watch your money grow!

Mar 05
Love0

Reduce Reuse Recycle

By Education, family, Food & Eating, Health, recycling

Recycling at home

The ‘war on waste’ has been at the forefront of discussion around recycling recently, in the classroom and at home. These ideas can be challenging for pupils, however, by introducing them gradually using engaging and challenging resources, children can become prepared for the world they will inherit.
PlanBee, a leading online provider of primary school resources, has recently announced the launch of its new ESR (Education for Social Responsibility) packs. As the company celebrates these fantastic social responsibility resources, Oli Ryan, former teacher and resource creator at PlanBee, reveals his tips for encouraging children’s involvement in recycling at home.

Waste reduction tips:
Knowing how things are made, and the effort and resources that go into products we use, is central to understanding the importance of reducing wasteful or excessive use of everyday items.

Here are some tips for getting children to help reduce waste at home:
1. Go hunting for information books in the library, or for fun videos online, which show how everyday household products and items are manufactured.
2. Show children how little toothpaste, shower gel or toilet roll they actually need when they use it. You’ll reduce waste and save money!
3. Encourage friendly sibling competition. Ask “Who can make X last the longest?” Consider asking this about consumable items like shampoo, felt-tipped pens or colouring books. You can incentivise little challenges like these with simple rewards such as choosing a board game to play together, or a book to read at bedtime.

Tips on how to reuse:
Finding creative ways to reuse old materials is a great way to encourage your children’s creativity and natural curiosity.

Here are three ideas to try at home:
1. Keep a box of cellophane, cardboard and plastic packaging for children to use for art projects.
2. Plastic packaging in particular is great for green-fingered children. Virtually any container can be used as a plant pot or a watering can.
3. Think outside the box! Set challenges to keep kids preoccupied on rainy days or during school holidays – can they make a bird feeder using only scrap materials? Old packaging is great for 3D model making, which can assist your children when starting a project from scratch. Popular ideas from the classroom include building model robots, bridges or entire cityscapes using old boxes and bottles.

Simple recycling tips:
When it comes to recycling at home, children can be your best friends. We’ve all been guilty at times of throwing something away that could have been recycled, but once children know the benefits of recycling, they’ll often be more than happy to help.

Check out our top tips below:
1. Recycling is, essentially, fun – especially for children! There are little things nearly all children enjoy, like jumping on cardboard boxes to squash them down, or crushing aluminium cans with a can crusher – very satisfying!
2. Did you know that while plastic shampoo and shower gel bottles can be recycled, they have to be washed out first? Ask the children to do it – playing with squirty bottles and water is another simple pleasure most children will enjoy! Slightly older children will enjoy helping to recycle glass containers at the bottle bank: they love throwing bottles into the bank and hearing them smash!
3. Ask your children about recycling in all areas of their lives. Challenging them to consider what recycling is done in school, at home, and in other places they spend time, will encourage them to think holistically about reducing waste in every aspect of their lives.

Looking for more information and ideas on how to encourage education for social responsibility at home and in the classroom? Become a PlanBee member to gain access to an extensive range of KS1 and KS2 lesson resources.
www.planbee.com

Mar 02
Love0

Helping children make sense of the news

By children's health, Education, family, Mental health
by Katie Harrison
Early Years educational expert and founder of Picture News

Children are naturally interested in the world around them and what’s going on right now. It can therefore be empowering for children to learn about the world and to realise that they are a big part of it.

What’s going on in the world can provide many real-life learning opportunities for children that they not only find interesting but can also challenge their perceptions of the world around them. Current affairs can also provide many opportunities for developing respect and empathy towards others.

But teachers are stretched, schools are under-resourced and teaching and talking about current affairs is often neglected. Teachers have considerable curriculum pressures and because the news is always changing and developing, they simply do not have time to create their own plans
and resources.

At home, discussing the news might not be a part of everyday conversations. The increased use of technology might mean there are fewer opportunities for having a chat and as a lot of the news can be quite negative, many parents may want to shield and protect their children from it.

Having discussions with children, albeit at times difficult, is important. It’s what helps children to learn, to grow and to understand the world we live in.

Child-friendly news is important because it makes information accessible and encourages children to think critically about events and key issues.

Alongside the stories we hear or read about, another very accessible way for children to learn about the news is through images. Pictures tell a story; they lead to intrigue and provide a context in which we can discuss and learn about what’s happening.

Learning about the news gives children plenty of opportunities to relate and empathise with people in circumstances very different to their own. Thinking about something that’s happening to someone else in the world connects them to a shared humanity.

It’s crucial that we help young people grow up with understanding and they are informed citizens with enquiring minds that question everything.

There are many ways to do this and using pictures is particularly powerful because they naturally stimulate discussion, get children asking ‘big questions’ and encourage further dialogue.

Top tips for talking to children about sensitive news:
• Honesty is the best policy. Tell the truth! Lies will lead to mistrust and confusion. The truth usually comes out in the end anyway!
• Don’t talk too much. Children need time to process information.
• Stay as calm as possible.
• Don’t let the topic become the elephant in the room.
• Provide reassurance and model good self-care by being an emotional role model.
• Understanding a bit about how children perceive the world in each phase of their development helps you deliver information about it in the most age-appropriate way.

Katie Harrison is an Early Years educational expert and founder of Picture News – a new service for schools helping them teach children about the news. Find out more at www.picture-news.co.uk

Nov 30
Love0

Now you are a parent should you expect a post-baby drop in relationship satisfaction?

By Education, family, Mental health, Relationships
by Agnes Munday
Friends Centre

A new baby brings a lot of joy but many couples struggle with adjusting to parenthood. Almost overnight, spontaneity vanishes as the responsibilities of the co-ownership of a demanding small business with one very cranky little customer hits home.

Dozens of studies highlight the drop in happiness and relationship satisfaction following the birth of a child, pointing to a larger decline than found for life events like divorce and unemployment.

Women tend to report more of a post-baby drop in relationship satisfaction than men do, and their satisfaction plummets earlier than men’s. Tiredness, financial strains, never-ending housework, isolation and arguments about child rearing all take a toll and stress levels can sharply increase.

Birth preparation and parenting classes offer little focus on couples’ relationships.
Most of us are unprepared and feel lost as to where to find
help. Despite the gloomy forecast, there is a lot that can be done to strengthen your relationship before or after the arrival of children.

Here are a few examples:
• Regularly list the things you most admire in each other, find way of saying “I love you’” every day and try not to go to sleep without some show of affection.

• Over time, our fondness and admiration for each other can get buried under layers of negativity, hurt feelings, and betrayal. By reviving the positive feelings that still lie deep below, you can strengthen your bond enormously and create a shield that can protect your relationship from being overwhelmed by any negativity that exists between you.

Try to make a stress-reducing conversation part of your daily ritual as a couple.
Take it in turns to discuss for ten minutes each a recent or upcoming stress in each of your lives, such as an upcoming job deadline. While one talks, the other listens with the intent to understand and offer support (not advice) – show genuine interest, maintain eye contact, ask open ended questions, and communicate understanding and solidarity. Swap after ten minutes.

When you are criticised (or feel critisised) by your partner, instead of immediately defending yourself, take a step back and say: What do you need? Aim to help your partner feel validated and understood.

Use non violent communication skills.
When I see/I hear you say that ________, I feel ________, because my need for ________ is/is not met. Would you be willing to ________?

Discuss with your partner:
What makes you feel appreciated?
What do you like best and least in your relationship?
How would it look if things were better as a couple?
What would you, or I be
doing differently?

• An argument about who does the dishes or puts the baby to bed is rarely just about that. It is more likely to be about how much one partner is feeling valued and cared for in the relationship, accepted for who they are, or about ongoing commitment to each other.

• Pay a different kind of attention to your experiences: without judging them as good or bad: Focus on sights, sounds, and smells, as well as to internal bodily sensations, thoughts and feelings.

• Pay attention and respond positively to the majority of your partner’s bids for your attention, affirmation or affection. Couples who do
this are much more likely to
stay together.

• Don’t leave home without a kiss that lasts at least six seconds, the time needed for a reduction in stress hormones.

• Attend a Family Learning Partners to Parents or Parent Present course. Our courses are either free or very affordable (see advert) and have been described as
life changing!

Friends Centre is an independent adult education organisation and charity based in Brighton. We offer courses in Family Learning Arts & Crafts, Health & Happiness and more, at our two main learning centres and a range of community venues.
www.friendscentre.org

Nov 29
Love0

The great tea tonic

By Food & Eating, Health

Tea really is the best drink of the day – not just for its refreshing taste, but even more so for its powerful ability to help curb and combat a raft of health challenges and improve our general well-being.

Scientists are finding a growing body of evidence to show just how powerful components in tea are in helping ease common health woes and keeping both the mind and body in good condition.

A report – Brew Knew That? For Good Health, It’s Always Tea Time – compiled by the Tea Advisory Panel (TAP), explores the latest ground-breaking science and studies around the health benefits of tea.

The health-enhancing flavonoids obtained from just two cups of tea a day reduces the risk of death from all-causes of mortality by 40%, according to research published in the American Journal of Nutrition. Studies have found that drinking tea is associated with a reduced risk of cancer, heart disease, dementia, diabetes, high blood pressure and chronic inflammation – which is recognised as a factor in many age-related health issues. Studies show it may even aid weight control and influence fat distribution.

Dietitian and a member of the Tea Advisory Panel (TAP), Dr Carrie Ruxton says: “Tea is the ultimate superfood as it provides around 80% of the flavonoids in the UK diet and 70% of our dietary fluoride, unlike other superfoods which are expensive and have questionable claims about supposedly being packed with antioxidant flavonoids”
Flavonoids are natural plant components that have a strong link with a number of health benefits, thought to be due to their anti-oxidative, anti-inflammatory and anti-carcinogenic properties. Laboratory studies show that just one cup of tea delivers the same flavonoid activity as two apples, three and a half glasses of orange juice or 10 glasses of long-life apple juice. Another, which focused on the oxidative stress which has a role in making arteries harden, found the flavonoids in tea were more potent antioxidants than vitamin C, vitamin E and beta carotene.

Professor Philip Calder, Professor of Nutritional Immunology within Medicine at the University of Southampton and a guest advisor to the Tea Advisory Panel, notes: “Tea and other herbal tea infusions are such familiar friends, we often overlook the number, and range, of health benefits they bring to the table. Two of the biggest drivers for illness and age-related physical and cognitive decline are oxidation and inflammation, and tea helps combat both.

“It’s no wonder that drinking tea on a regular basis reduces the risk of so many health issues and barely a month goes by without fresh evidence of the benefits of a brew.”

Mind and body benefits
Dementia, heart disease, diabetes and cancers are all on the increase as a result of our ageing population, sedentary lifestyles and burgeoning levels of obesity. Health and wellbeing specialist, Dr Catherine Hood from TAP, says: “Sustained lifestyle changes are required to reverse these trends, but this often begins with baby-steps and one very simple and effective way to reduce your risk is to drink tea on a daily basis.”

Tea has been shown to:
1. Potentially cut the risks of dementia or delay its onset.
2. Enhance cognition and memory.
3. Reduce depression and anxiety.
4. Cut the risk of heart and circulation problems by up to 20% – some studies have found it could even be as high as 45%.
5. Cut the risk of type 2 diabetes – studies indicate the beneficial effect could be between 16%
and 33%.
6. Aid weight control – thought to be because of the catechin content and because of positive changes in the gut bacteria.
7. Help tackle high blood pressure – one study found drinking black tea could have a 10% effect at reducing blood pressure, while another found drinking green tea could reduce the risk by 46%.
8. Improve oral health – one study found tea helped with 40% reduction in dental decay risk and there is evidence tea can combat bad breath, and reduce inflammation, bone reabsorption and the growth of bacteria association with gum disease.
9. Help protect eyesight – research shows tea can reduce the risk of glaucoma and could reduce the risk of cataracts.
10. Give bones better protection – tea drinkers tend to have stronger bones and researchers reported that tea appeared to improve bone mineral density, especially in the spine, hip and neck. A further study also found that tea consumption may help reduce the risk of osteoporosis.

For more information see www.teaadvisorypanel.com

Close Menu