autumn edition

C H A N G I N G L O C A L C O M M U N I T I E S - P R O M O T I N G A H E A L T H Y N A T I O N

www.mhealthylifestylemag.com

AUTUMN 2013

BREAST FEEDING

Inside:

Can quality

SLEEPhelp you succeed?

SmileSmileThe power behind a

THE TRUTH ABOUT

Food LabellingFront of pack

What does it all mean?

Texts cost £5 plus your network charge. We receive 94p of every £1 donated in this way. Obtain bill payer’s permission first. Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). MAC14175_0413

No mums. No dads. No brothers or sisters. Not your next-door neighbour or the lady from the corner shop. No grandmas. No grandpas. Not the chap from the chip shop or the noisy lads at the back of the bus. Not your best mate. Not a single stranger. No one whatsoever. No one should face cancer alone.

Text TOGETHER to 70550and donate £5 so we can bethere for everyone who needs us.

MAC14175_Cushions_IM_My_Healthy_Living_193x239.indd 1 02/04/2013 10:11

CONTENTS

FEATURES

COVER STORY

ACCURACY OF INFORMATION: My Healthy Lifestyle magazine makes every effort to ensure that all information available in this magazine about our outfit, services and any products mentioned is accurate and up to date. Nonetheless, the information may be out of date as a result of continually development of Medical, commercial and legal practice. My Healthy Lifestyle magazine offer guidance and has been prepared for general interest only and are not a substitute for specific medical, legal or other professional advice and should not be read or used as such. For accurate up-to-date information, you should contact us and/ or

your GP directly. All rights reserved. While every care has been taken in compiling the magazine to ensure that it is correct at time of going press, My Healthy Lifestyle Magazine assume no responsibility for any effects from errors or omissions.

31 KENSINGTON HOUSE, SUNDERLAND, SR2 8HWw:www.mhealthylifestylemag.com

e: [email protected]

CREATIVE DIRECTORJoojo Kyei-Sarpong

PUBLISHER

KENTEBA KREATIONS31 Kensington House

12-14 Gray RoadSunderland, SR2 8HW

[email protected]

EDITORDr. Adjoa Kyei-Sarpong

Design and LayoutKenteba Kreations

CreditChange4LifeSmokefreeConsensus Action on Salt &Health (CASH)Vision MattersAma Anfam-MensahDivine Adegbie

in the name of

LOVE

MY BABY AND IThe truth about breast feeding8

THE HEALTHOLYMPIANThe power behind a smile.The escape route from depression

4

MY EYEFocus on eye health6

STOPTOBERIs back and it’s bigger and better11

MY BODY IMAGECan quality sleep help you succeed?

12

MY ORAL HEALTHBrush up15

MY FOODFront of pack food labelling. What does it all mean?

19

MY STORYMy Stoptober experience22

THE SPOTLIGHTReal men break down but getback up stronger

17

MAGAZINE CIC

My Healthy Lifestyle Magazine @Mymhlm

21

Texts cost £5 plus your network charge. We receive 94p of every £1 donated in this way. Obtain bill payer’s permission first. Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). MAC14175_0413

No mums. No dads. No brothers or sisters. Not your next-door neighbour or the lady from the corner shop. No grandmas. No grandpas. Not the chap from the chip shop or the noisy lads at the back of the bus. Not your best mate. Not a single stranger. No one whatsoever. No one should face cancer alone.

Text TOGETHER to 70550and donate £5 so we can bethere for everyone who needs us.

MAC14175_Cushions_IM_My_Healthy_Living_193x239.indd 1 02/04/2013 10:11

M Y H E A L T H Y L I F E S T Y L E 4

By Joojo Kyei-Sarpong

T H E H E A L T H O L Y M P I A N

SmileThe power behind a

The escape route from depression

ntil Wimbledon 2013 I wasn’t much of a tennis fan. But I quickly found myself captivated by

the intensity of the game, the balance of chemistry and rivalry between the opponents, and the atmosphere of the crowd. If I am not mistaken, tennis seems to be the most provoking sport with almost every player showing their vengeance at some point all through the years. Seeing Andy Murray achieve a victory 77 years in the making should have been the highlight of my Wimbledon experience. But it was someone else who caught my eye.

Sabine Lisicki, the 23-year-old player from Germany, arose from the ashes to knock the mighty Serena Williams out of the Wimbledon championship in the fourth round. But beyond this display of sporting class, it was something else that captivated me and everyone else who watched her - she never stopped smiling!

If tennis was a beauty pageant won by audience vote, I have no doubt Lisicki would have been the

hands down winner. Filip Bondy of the New York Times observed that, “unlike virtually every other player out there these days, Lisicki smiles all the time. She smiles sardonically when she makes a dumb mistake or hits a lucky shot. She smiles triumphantly after a good rally. She smiles before and after matches.”

The question we might ask is,”why does it matter if one smiles or not”?

There’s no doubt that these are hard times to live in. There seems to be a grey fi nancial cloud over most of our heads and with the threat of redundancies and pay cuts, along with ever present family stresses and health concerns, it’s easy to understand why smiling may be the last thing on many people’s minds.

On the 21st of June, the British Psychological Society published the fi ndings of a population study of 40,000 people that showed that one fi fth of people may experience anxiety or depression.

Additionally, mental illness is the single largest cause of disability in the UK, contributing up to 22.8% of the total burden, compared to 15.9% for cancer

U


and 16.2% for cardiovascular disease. There is indeed an epidemic out there but the simple act of smiling could be the magic wand for you. Supporting this assertion, Professor Jane Plant and Janet Stephenson’s book, “Beating Stress, Anxiety and Depression” advises us to smile more as well as spend less and be less materialistic.

Seeing life as a game of tennis, Lisicki’s ‘example is a good one – irrespective of the net runs, double faults and unforced errors life serves us, there is the encouragement that there is always a reason to smile.

On the 20th of March 2013, I read a remarkable blog by a man called Chris Lewis on twitter entitled, “My Humour gets Me Through!”. This is a blog by a man living with cancer narrating how he goes through his day to day activities uplifted by his own humour and smiles. I think you’d agree that if Chris Lewis can fi nd a reason to laugh, the rest of us can at least give it a go!

A comedian once said, “If you worry, you will die; and if you don’t worry you will die. So why worry?” A bit extreme perhaps, but there is great truth in this. Scientifi cally, smiling is not just a response to a happy mood but a creator of a happy mood, as ‘simply using the same muscles as smiling will put you in a happier mood,’ explains Dr Michael Lewis, psychologist at Cardiff University.

The health benefi ts of smiling

include:The release of endorphins 1. (brain chemicals known as neurotransmitters), which make us feel happy. They are also natural pain and stress relievers. It reduces levels of cortisol 2. (a stress hormone), and gives us a quick burst of energy. A good laugh can be 3. benefi cial to the lungs, boost immunity, and can even burn off calories.Smiley, happy people are 4. thought to have more friends and be more successful, by appearing more confi dent and approachable.

Find a reason to laugh. Here are some ways:

Spend time with friends 1. and family who are most likely to cheer you up.Take time out and watch 2. a fi lm or a TV show you fi nd funny.Even when you don’t feel 3. like it, try to force yourself to smile – you may fi nd that a forced smile becomes genuine.Refl ect on happy 4. memories by looking through photographs

There are a million reasons to smile. Find one and keep smiling. Don’t wait to enjoy the memory! You can enjoy both the moment and the memory! Life is worth living!


According to research commissioned by the RNIB, half of all sight loss is avoidable.

Follow National Eye Health Week’s simple lifestyle tips to help keep your eyes and vision healthy.

Regular check upsGet your eyes tested every two years even if you think your vision is fi ne. Sight tests are vital health checks. Not only can optometrists detect eye conditions such as glaucoma before they cause

M Y H E A L T H Y L I F E S T Y L E

Focuson eye health

irreversible sight loss, they can also reveal a range of other serious medical conditions including hypertension, high cholesterol, diabetes and the risk of stroke.

Poor uptake of sight tests is probably the biggest risk to the nation’s eye health. According to research conducted by the Eyecare Trust, 20 million of us fail to have our eyes checked once every two years, as recommended, and one in ten has never had an eye

examination.

Quit the habitIf you smoke, you have another good reason to kick the habit. Smoking is directly linked to blindness. Current smokers are four times more likely to develop macular degeneration (the UK’s leading cause of blindness) compared to past smokers or non-smokers.

It’s all relativeTalk to your relatives about your family eye health history as some eye conditions have genetic links such as glaucoma or squinting.It is important that you share this information with your optometrist or eye health professional.

Be cool in the sunProtect your eyes when it is sunny or when you’re in high glare areas such as near snow or water. Cumulative UV exposure can increase your risk of developing cataracts or macular degeneration.

When choosing sunglasses make sure that they are safe as well

By Vision Matters

M Y E Y E


Focusas stylish! Look out for the CE or BS EN 1836:2005 marks – this ensures that they provide a safe level of protection from the sun’s damaging UVA and UVB rays.

Contact careIf you wear contact lenses make sure you look after them properly.

Thoroughly wash and dry your hands before touching your contact lenses or your eyes and only ever clean your contacts using the contact lens solution recommended by your practitioner.

Never shower, sleep or swim with your contacts lenses in because this can put you at risk of developing a serious eye infection which could lead to blindness.

Also, don’t wear them for longer periods than those recommended by your optician.

Protect your eyesIf you work with hazardous or airborne materials at work or home wear safety glasses or protective goggles to protect your eyes from injury.

Keep fi t and healthyRegular exercise is essential to stay fi t and healthy but it is also important that when playing sports such as squash that you wear protective eye wear such as helmets or sports goggles to protect your eyes from a fl ying ball.

Eat wellProtecting your eyes starts with the food you eat.

Studies have shown that nutrients in omega-3 fatty acids, zinc and vitamins C and E may help to prevent age-related vision problems such as macular degeneration and cataracts.

Foods containing eye-friendly nutrients include green leafy vegetables, eggs and citrus fruits. Recommended Daily Amounts for some key eye- friendly nutrients*Vitamin A – 0.7mg a day for men ,

0.6mg a day for womenVitamin B6 – 1.4 mg for men and 1.2 mg for womenVitamin C – 40mg a day for all adultsVitamin E – 4mg a day for men, 3mg a day for womenZinc – 5.5-9.5mg for men and 4-7mg for women * NHS Choices. RDAs for healthy adults. If you don’t think you are getting

enough of these eye friendly nutrients then taking supplements, such as Viteyes – may be benefi cial.

Be screen smartAlthough working at a computer will not harm the health of your eyes, sitting staring at a screen for long periods can cause ‘screen fatigue’ – sore, itchy or tired eyes; headaches; impaired colour perception and temporary blurring of your vision.

So, it is important to take regular breaks to keep your eyes feeling

fresh and bright.

National Eye Health Week runs from 16 to 22 September 2013.

Look out for National Eye Health Week events like the Carrots NightWalk taking place near you.

For more advice about National Eye Health Week events and top tips on caring for your eyes visit www.visionmatters.org.uk or follow us on twitter @myvisionmatters

BREAST FEEDINGT H E T R U T H A B O U T

M Y B A B Y & i

orking in the Neonatal Department of a busy hospital, newborn feeding issues are on

the daily agenda. Despite this, it’s surprising how infrequently new mums ask for advice on how they should feed their baby. In reality, most of us have already made that decision long before even getting pregnant. Nonetheless, with government initiatives promoting exclusive breast feeding for the fi rst six months, many women still feel under pressure to make the right decision.

It can sometimes be diffi cult for

health care professionals to give unbiased advice, with staff rooms across the nation littered with mugs, coaster and fl iers all proudly boasting the slogans ‘Breast is Best’ and ‘There’s no milk like mum’s milk’. While you may be able to guess where my loyalties lie, and I make no apologies, let me take this opportunity to step off the bandwagon and present only the facts as I have seen, read and shared in. What really is the truth about breast feeding?

What’s the big deal about breast milk?One thing that should never be subject to bias is respect for the

wonder that is the human body. And that respect should only multiply when we consider the way a woman’s body adapts to pregnancy, childbirth and all that comes after. Call me a geek, but the simple fact that the coming together of an egg and sperm can set in motion a series of chemical and structural events that leads to the formation, implantation, growth, development and ultimately the emergence of a new person into the world is a wonder that cannot be denied, whoever you are.

But alongside these processes, another equally important process

WBy Dr. Adjoa Kyei-Sarpong


BREAST FEEDING

is taking place – lactation. This is the formation of breast milk, which kicks off toward the end of the second trimester and increases until the due date and beyond. Breast milk is unique in that it is specifi cally designed to cater for the needs of your baby, not all babies, your baby. From the time you start lactating, your breast milk is continually changing as you progress through your pregnancy. This means that at whatever gestation your baby is born, the composition of your breast milk will be ideal for your baby at that time – whether that means more fat, protein or carbohydrate. Cool? Very.

So what about formula?Of course, we’re now living in the 21st century and we have many options when it comes to feeding our newborns. As we speak the giants of the formula milk industry – Cow & Gate, Aptamil (who are the same company by the way) and SMA, along with other less mainstream companies – are cooking up a storm in their laboratories – modifying, refi ning and adapting their formulae to produce worthy alternatives to breast milk that certainly deserve our commendation. In this era of choice, even breast feeding campaigners have to be relieved that at least someone is stepping up, and doing it well.

So what really informs choice?As with most of the decisions we make in life, most of us are actually not as fi ercely independent as we’d like to believe. On the contrary, we are heavily infl uenced (consciously or unconsciously) by what we see around us. Consequently women who have grown up seeing friends, family and acquaintances breast feed, or at least advocate for it, are more likely to do so themselves. The converse is also true. Don’t get me wrong, that’s not necessarily a bad thing. But it does mean we may fi nd ourselves being infl uenced to make decisions that aren’t necessarily right for us.

So if you’re pregnant, thinking of getting pregnant, or just interested, here are a few facts and observations that might be

useful for you to know before you make a decision about feeding.

Why breast feeding rocks:Breast milk is highly nutritious 1. and perfectly balanced. All babies need a rich source of fat, protein, sugar, vitamins and minerals. Breast milk provides all of these nutrients in the perfect balance to support healthy growth and development for your baby. Breast feeding really 2. does promote bonding. Babies are comforted by close contact with mums’ heartbeats, just like when they were in the womb. Direct skin-to-skin contact facilitates this bond and breast feeding provides the perfect opportunity.Breast milk has far reaching 3. health benefi ts. As a rich source of antibodies, breast milk not only supports your baby’s immature immune system, it is also protective to your baby’s skin, gut and brain.Breast milk is free. Having 4. a baby is undeniably expensive, especially in the current fi nancial climate. But one thing you can guarantee is that breast milk will never come with a price tag.Breast feeding may promote 5. weight loss. In combination with healthy eating and exercise, the additional energy expenditure of breast feeding can help


M Y H E A L T H Y L I F E S T Y L E 1 0

some women return to their pre-pregnancy weight quicker.Breast feeding is a natural 6. contraceptive. Even if you’re planning to have a large family, getting pregnant again is probably the last thing on your agenda in the months after giving birth. Women who are exclusively breast feeding will often not start having periods for 6 months after giving birth. Of course no contraceptive method is 100%, but in combination with your standard method it can help give you the extra security you need.

Why breast feeding sometimes bites the dust:

Having a baby does not 1. make you a ‘natural’ breast-feeder. It’s not just a case of sticking a nipple in a baby’s mouth and hey presto! It can be really challenging. The baby needs to be properly positioned to make the experience comfortable for both mother and baby. When it gets diffi cult both mums and babies often get fed up and give up. In the majority of cases, with time and support breast feeding can be established and enjoyed. But it can be a hard slog for a while.Some babies really struggle 2. to feed. Babies are remarkable in that right from birth, even before

birth, they are hardwired and programmed to survive. They are born with an automatic refl ex that makes them suck when something – for example a nipple or teat – is put in their mouth. However, that doesn’t mean they get it right every time. Some babies, especially those who are premature, small or have other problems, can fi nd it diffi cult to co-ordinate sucking and swallowing. This can make feeding slow and laborious. Size matters. Constitutional 3. problems such a baby being faced with a nipple that is either too big or two small for them to suck from comfortably can make breast feeding more challenging. Furthermore, not everyone produces enough milk to sustain their baby. Although there are things that can help, women often give up for fear of starving their baby.Sometimes it hurts. The 4. female nipple has a rich and complex nerve supply, make it highly sensitive to touch, and pain. While breast feeding doesn’t have to be painful, sometimes the way in which a baby latches on to the breast, in particular when babies are a few months old and start teething, can cause a lot of pain during breast feeding.It can be exhausting. Sadly, 5. short of an extraordinary

medical breakthrough, breast feeding is a bit of a one man sport. Even with a caring support network, if you choose to exclusively breast feed ultimately the buck stops with you. This can be exhausting, especially if your baby tends to feed erratically, ‘little and often’, or if you have twins or even triplets!

There’s no doubt that breast feeding can be a positive and rewarding experience for both mother and baby. But our differences are what make us interesting and ultimately there is no wrong choice, just the right one for your unique situation. So consider your options, talk to people about their experiences, keep in mind that there’s no crime in changing your mind - and ultimately enjoy every precious moment with your new baby.

For more advice and information visit the NHS Choices website on www.nhs.uk

M Y B A B Y & I

What is Stoptober?Stoptober is the 28-day national stop smoking challenge - and is set to return following its launch in October 2012. Stopping smoking for 28 days means you’re five times more likely to stop for good. Last year, over 160,000 people successfully quit for the last time in the biggest mass participation stop smoking challenge ever. Why not add to that number this Stoptober?

We’re supporting you all the wayAs soon as you join Stoptober, you’ll start receiving as much (or as little) support as you want

to keep you on track. All Stoptober support is free and includes:

A stoptober stop • smoking packA 28-day smartphone • app, with daily updates and quitting advice, including exclusive content from celebrities, big-name organisations and sports clubsText service for • motivational pick-me-upsDetailed tools and tips • for coping, as well as the encouragement and support from thousands of people going through the same thing via Social

Media

How to take partLots of smokers are making October their Stoptober. For more information and to order your App or pack visit smokefree.nhs.uk/Stoptober and get ready for the 28-day smokefree challenge.

Search for Stoptober online today.

is back and it’s

BIGGER & BETTER!


By Tanya Oliver-Grieves

C

M Y B O D Y I M A G E

an quality sleep help you succeed?

I’m sure we’re all aware that to be successful with fat loss we need to start eating healthy and acquire a good training regime, right? Unsurprisingly then for many of us, as soon as we start gaining a few extra pounds the fi rst thing we think about is going on a diet. Yes it’s a fact what you eat and

how you exercise are signifi cant factors in fat loss but two things that are normally overlooked are stress and sleep.

The most common question I hear from people today is ‘’what can I do to get rid of my belly?’’. I know how embarrassing and frustrating carrying belly fat can be - someone once asked me when my baby due when I wasn’t

even pregnant!

Today people tend to think that sit-ups are the answer to loosing the mid section. Well let me tell you it’s not the answer. Belly fat, or as we ladies say ‘the spare tyre’, around the mid section is caused by a variety of factors which all go hand in hand including:

Hormone changes •

Can quality

SLEEPhelp you succeed?


Lack of sleep• Stress • Energy imbalances • Heredity•

Figuring out what gets rid of our belly fat can be frustrating.

Stress is actually one of the biggest causes of belly fat as it affects our hormones and causes problems with the storage of fat. It can leave us feeling cold, tired, fatigued and even constipated.

All of these things work alongside one another and knock other things out along the way. Ever heard of the domino effect? Let me explain.

Stress and hormones change how our body distributes fat. Sleep affects our hormones too. How many of us get stressed out when we’re tired and feel sluggish and fatigued. If we don’t get enough quality sleep this can affect our stress levels and disrupt the normal regulation of our hormones. Listed below are a few of the hormones in our body that are affected:

Leptin – • this hormone regulates our appetite and metabolism and tells us when we are full. If we were to lose the ability to sense this, our appetite control could be affected.Ghrelin – • this one tells us when we are hungry or need more energy. If this hormone is knocked off track it can increase our sense of hunger.

Melatonin – • this is a hormone secreted by the pineal gland in the brain. It helps regulate other hormones and the body’s internal 24 hour clock. We actually produce more of this when its dark and when its light production drops. Melatonin also controls the timing and release of female reproductive hormones and counteracts stress.

Lack of quality sleep causes tiredness and makes us feel stressed. We all know stress happens for many reasons - being stuck in traffi c on the way to work, not having enough time to complete your chores, an argument - I could go on an on. When we are stressed we release the hormone cortisol which plays a big part in storage of belly fat!

Cortisol –• this is your body’s stress hormone. It is produced by the adrenal glands and helps to fi ght stress. We do need small amounts of cortisol as it has anti-infl ammatory effects, plays a part in glucose metabolism, regulation of blood pressure, supports the immune system and stores macronutrients, but too much cortisol makes us store that extra fat on the belly.

It is important that our relaxation responses are activated so our body functions can return to

normal following a stressful event. Living in today’s high-stress society causes us to put our bodies under so much stress so often that we actually don’t really give ourselves a chance to return to normal. Am I making sense?

So where does that leave us?Imbalanced blood sugar• Higher blood pressure• Lower Immunity• Lower infl ammatory • responsesIncreased abdominal fat• High levels of cholesterol• Suppressed thyroid function•

This leads me on to some more hormones:

Thyroid hormones act • as the body’s internal thermostat and also play a part in regulating your metabolism and energy levels.

Insulin is a hormone that • causes us to store glucose as glycogen in the muscles and liver and stops us using fat as a source of energy. It is also released in response to high cortisol levels. You certainly can’t burn fat with high level of this hormone!

Can you see what I’m getting at? The fact is that stress along with a poor diet throws our hormones right out of balance. We can see how important it is to regulate our hormone balance to maintain good health.

So here are my Top Tips for keeping stress under control:

Focus on the positives by 1. paying attention to the nice things people do and be grateful for them.Take deep breaths in a 2. stressful situation - this will stimulate increased oxygen flow and promote relaxationHave a massage even if it’s 3. from a partner, friend or at a beauty salon. It’s a great way to release stressI know I say this one all the 4. time but write a journal. Write whatever is on your mind. Letting the thoughts flow will help resolve confusion, frustration or anger.Meditate - give your mind 5. a break from the chatter.Clear up unresolved 6. fallouts with family, friends or work colleagues.

Resentment festers in our body so make amends for the sake of your own health!Laugh and smile - you’ll 7. be amazed that if you’re happy the people around you will be too. Be honest, how much better do you feel when everyone is happy and relaxed?Get a good night’s sleep. 8. Make sure your room is completely blacked out as the darker it is the better you’ll sleep - remember the melatonin!

The main aim is to basically relax as much as possible. There are small things we can do to make the change to our lifestyle in order to keep our bodies relaxed. So to sum all of this up, poor diet, everyday living and lack of sleep cause physical and psychological

stress which in turn knocks our hormones out of balance. This in turn gives us that frustrating ‘spare tyre’ on the mid section. But relieving stress can be the key to shifting that stubborn fat!

Any questions? I’m happy to help. Please feel free to join my mailing list free of charge at:

www.tanyaolivergrieves.comFollow me on twitter

@tolivergrievesFacebook Tanya Oliver-Grieves

M Y B O D Y I M A G E


M Y O R A L H E A L T H

t’s Monday morning. You slept through your alarm and are already late for work. You

pick up your toothbrush and give your teeth a quick scrub before dashing out the door... that should do, right?

Sadly, many of us are guilty of this even though proper tooth-

brushing should only take two minutes! Brushing your teeth is not just for a whiter smile and fresher breath, it’s important for your overall health. When you brush, you remove plaque — a thin fi lm of bacteria that sticks to your teeth - that when left long enough can lead to tooth decay and gum disease.

When to brushDentists recommend brushing for at least two minutes twice daily, before breakfast and last thing at night, to ensure your teeth are kept clean and healthy.

It is important not to brush immediately after eating as the

By Ama Anfam-Mensah

I


acid in your food softens the surface enamel of teeth and this can be worn away during tooth-brushing. Waiting for at least 30 minutes allows time for your saliva to neutralise the acid thus preventing damage to your teeth.

How to brush effectivelyThe British Dental Health Foundation gives the following advice on how to brush your teeth:

Place the head of your • toothbrush against your teeth then tilt the bristle tips to a 45 degree angle against the gum line. Use gentle, short, back and forth strokes to brush over each tooth. Brush all three sides of your • teeth – namely, the outer, inner and top surfaces – using the above technique in a systemic manner. To clean the inside surfaces of the front teeth, tilt the brush vertically.Brushing your tongue • can help remove more bacteria resulting in fresher breath.

Brushing in this way ensures that you are removing plaque

and bacteria in all areas of your mouth, including just below the gum line, thereby helping you to guard against gum disease and decay.

What to use for brushingThe choice of using a manual or electric toothbrush is a matter of personal preference, as both are equally effective when used properly. Those with limited dexterity/disability may benefi t from an electric brush as this reduces the technical skill required when brushing. The ideal brush should have a small head to allow access to all areas in the mouth and medium-soft bristles to prevent damage to the gums. Your dentist will be able to advise you on the best type of brush for you to use.

Fluoridated toothpastes remain the gold standard for tooth-brushing. Fluoride helps to prevent and control cavities by strengthening tooth enamel. Often labelled as “sodium fl uoride” on toothpaste packaging, it is important to ensure you are using the correct concentration of fl uoride for your age:

Children up to 3 years: • use a smear of toothpaste

containing no less than 1,000ppm (parts per million) fl uoride.Children aged 3 to 6 years: • use a pea-sized amount of toothpaste containing 1,350-1,500ppm fl uoride.Adults: use toothpaste that • contains at least 1,450ppm fl uoride.

Note: Children under 7 years should be supervised when brushing to ensure correct cleaning and non-ingestion of toothpaste.

Top 5 Tooth-brushing TipsBrush twice daily for 2 1. minutes, morning and nightClean all 3 surfaces of your 2. teeth using a systematic approachAvoid rinsing out after 3. brushing to allow the fl uoride to take action on your teethUse a fl uoride-containing 4. toothpaste appropriate for your ageReplace your toothbrush 5. every 3 months, or earlier if the bristles are worn or you are ill

Follow these top tips to ensure you have a healthy mouth for life!

M Y O R A L H E A L T H


REALMENSTRONGER

BREAK DOWN BUTGET BACK UP

The virility of men has been given many interpretations but the two that strike me most are, “Men never cry” and “A fi red bullet lands on the chest of a real man” displaying the bravery of men from an African cultural setting.

Growing up in Africa, I had the impression that it was only in my culture that men were never seen to show any sign of weakness, for example by crying or feeling pain but it has become apparent that this fearless and heroic portrayal of men is found in most cultures around the world.

For most boys growing up, it is normal to see the women in their lives such as mothers, sisters and aunties show many different emotions - happiness, anger, fear - with little effort made to hide these. However this is less commonly seen in

male role models. The consequence of this may be an inherent need to display a similar macho attitude in adulthood with an apparent insensitivity to many important day to day issues, including problems relating to health.

But why does that even matter? Unfortunately failing to acknowledge an issue doesn’t make it go away. Consequently when major issues arise such as health challenges, death of a

By Joojo Kyei-Sarpong


T H E S P O T L I G H T


loved one and loss of a job, men are more likely to resort to activities in the form of excessive use of alcohol, drug use, long hours of work and many others in an attempt to avoid dealing with the issue at hand, or to numb any feelings entirely.

The effect of these behaviours can contribute to the lower life expectancy of men in virtually all cultures with only a few exceptions. In the United Kingdom, more than 100,000 men die prematurely each year due to the consequences of negligence of their health.

I believe strongly that true men own up to their feelings and seek help when they need it. True men acknowledge their vulnerability and talk about it with friends and loved ones.Men, we do have issues and health problems too! Being a man does not make us immune to disease so there is nothing to be shy about. Watch out for symptoms of these fi ve conditions recommended by the NHS Choices:

Testicular cancer - this 1. is the most common

cancer in men aged 20 to 35. Nearly 2,000 men are diagnosed with testicular cancer each year in the UK, and regular self-examination for lumps and irregularities is recommended.Skin cancer - Check 2. your moles regularly and be aware of any change in colour or shape, or if they start bleeding and report it to your GP.Depression - If you’re 3. depressed, you may lose interest in things you used to enjoy. If you’ve been having feelings of extreme sadness, contact your GP. Depression is a real illness with real effects on your work, social and family life. Treatment usually involves a combination of self help, talking therapies and drugs. Depression is more common in women, but men are far more likely to commit suicide. This may be because men are more reluctant to seek help.

Prostate enlargement 4. - Do not hesitate to see your GP if you have diffi culty passing urine. When the prostate is enlarged, it can press on the tube that carries urine from the bladder. This can make it hard to pass urine, which can be a sign of prostate disease, including cancer.Erectile Dysfunction 5. - Most men have problems getting or keeping an erection at some point. See your GP if your erection problems last for several weeks. Generally, lifestyle changes, such as losing weight and exercise, can correct the problem.

Let us rise up as men, recognise our weakness, cry out if we need to and seek the right help. This does not mean wallowing and feeling sorry for ourselves, but rather acknowledging our issues and seeking help to get us back on track!!

T H E S P O T L I G H T

Food LabellingFront of pack

What does it all mean?


Many of us are simply too busy to stroll around supermarkets and read nutrition labels for every product we buy. But with heart disease, diabetes and obesity costing the NHS billions of pounds every year, this gives us more reasons than ever to make the extra effort to look after our health. Front of pack nutrition labelling has been a simple way of encouraging people to

By Sonia Pombo, Nutritionist at Consensus Action on Salt and Health (CASH)

make small changes in their diet, but food companies haven’t always made it easy for us! With supermarkets using different colours and displaying the information in different ways, it’s hard to know what it all means.

Thanks to the Department of Health and UK health charities including ourselves, a new and consistent front of pack labelling

system has been announced. These labels will be colour-coded using the familiar colours we see on traffi c lights – red, amber and green. This way, we can tell at a glance whether a food is high (red for ‘stop’), medium (amber for ‘think about it’) or low (green for ‘go!’) in fat, saturated fat, sugars and salt. The criteria for these colours is based on sound science from the Food Standards Agency,

M Y F O O D


so you can be sure that with just a quick look at the front of the food packaging , you will know if one product is better than another; it’s that simple!

If you would like to know more about what is in your food, the new labels will also provide information on the number of grams of fat, saturated fat, sugars and salt there are in a portion of food, as well as the amount of energy (in kJ and kcal) it provides. In addition, information on how a particular product fi ts into your diet will be given in the form of ‘Reference Intakes’ (formally known as the Guideline Daily Amount, or GDA). These provide a guideline of how much you should be having per day for each of these nutrients, and are expressed on the label as a percentage, giving you an idea of how good or bad it is. Reference Intakes are based on an adult’s requirements, so make sure you think twice if you are shopping for a child too.

Although this is a voluntary scheme, all the major supermarkets (ASDA, The Co-op, Marks & Spencer, Iceland, Morrison’s, Sainsbury’s, Tesco and Waitrose) have shown their support and signed up, along

with manufacturers of popular products e.g. Walker’s crisps and Cheerios, meaning over 60% of foods will follow the same labelling style. Others however are notably missing e.g. the makers of Knorr, Flora and Coca Cola. We need all products on our shelves to carry front of pack food labelling if we

are to achieve the biggest impact possible.

Now we mustn’t be cynical in thinking that the new system has been designed to demonise bad food; it’s no secret that chocolate cake is loaded with fat and sugar! But having a consistent approach will provide consumers with the opportunity to compare similar foods fairly, between supermarkets, and make informed decisions. Once the new labels are on all of our products, it is down to us as consumers to make the most of it and use it to its full potential. Not all cakes are the same; so if you want to check, you now can, and you might be

surprised by what you fi nd in your favourite foods!

One thing to bear in mind when looking at food labels is the portion size. These are suggested amounts that would be eaten by an adult in one sitting, but are often unrealistic. On many

occasions, the declared portion size is much smaller than the actual portion size e.g. some pizzas suggest a portion size to be only a third, or soups suggest ‘half a can’, when in reality people will

consume the whole thing! These portion sizes affect the values written on the labels, but not the traffi c light colours.

At CASH (Consensus Action on Salt and Health) we are certainly looking forward to the new scheme so that people can switch to lower salt foods if they want to improve their health. Are you?

For more information about CASH, or to look at low salt recipes with the new front of pack nutrition labelling, visit www.actiononsalt.org.uk

per 30g cereal:

% of an adult’s reference intake.Typical values per 100g: Energy 1530kJ/ 360kcal

460kJENERGY FAT

0.7g110kcal

SERVINGS 6% 2%16 LOW

SATURATES

0.1g1%

LOW

SUGARS

5.1g6%

HIGH

SALT

0.2g4%

MED

Suggests how many servings are in a pack

How many calories (in kilojoules, and kilocalories) in a serving

Percentage of an adults reference intake; a guideline as to how much you should be having per day

Main number denotes how many grams of fat, saturates etc are in a serving

High/medium/low text suggests whether a product is considered to be high or low in fat, saturates etc.

Traffic light colour suggests whether a product is good (green) or bad (red) for your health

M Y F O O D

in the name of

LOVE

Protect your loved ones from the dangers of smoking

Although it’s not easy to stop smoking, it’s the single most important thing you can do to be there for your family and handle other challenges of parenthood.

Also, when you smoke around your pregnant partner, she’s exposed to the smoke you exhale. The carbon monoxide in cigarettes reduces the oxygen supply to your unborn baby, forcing its tiny heart to beat harder. But oxygen is essential to your baby’s development. If it does not receive the right amount, there’s a bigger risk of miscarriage, low birthweight, birth defects and problems that could affect your child for much longer – like allergies, asthma, wheezing, attention deficit disorder and even cot death.

Stopping smoking can be difficult and it makes it even harder for your partner to quit if you’re still smoking.

No amount of secondhand smoke is safe for children. Most importantly, growing up as the child of a smoker makes them three times more likely to grow up to be smokers themsleves.

However, if you quit smoking, you will be showing your support and putting your family’s health first.

STOP in the name of love!


M Y S T O R Y

Evie Purves, 21, bar tender and blogger, Surrey

Evie had been smoking since she was 16 years old and was spending over £25 a week on cigarettes. She wanted to stop smoking to save money and be healthier. She wrote a blog about her time stopping smoking during Stoptober 2012.

Why did you decide to stop smoking and give Stoptober a go?

I thought it was about time I showed my lungs that I love them, and my bank balance that there is hope after all.

Was it tempting to pick up a cigarette during the 28 days?

One of the biggest temptations to try to overcome was having a cigarette after a meal or with a coffee. As it went on I began to be really put off by other people smoking though and I noticed

cigarette smoke so much more than when I smoked. But the fact that I was saving money and feeling healthier just kept me going.

Are you happy to have completed Stoptober?

I am so glad I decided to try and stop smoking – I feel so much better and looking at people now and thinking that I could still be smoking is a real relief.

Would you urge others to take part this year?

I have been encouraging everyone I know – even someone I met in a queue for a cash point – to give Stoptober a go. I feel healthier and happier – can’t say it fairer than that!

!BEBREASTAWARE

You can develop breast cancer at any time. This includes the time in between breast

screening appointments. Being breast aware is about getting to know your own body so you can spot any breast changes early. The

most important things you need to know about breast awareness is what is normal for you and to tell your GP about any changes

as soon as you spot them.

www.breastcancercare.org.ukFor more information contact

DON’T BE DUMB!

Men don’t talk about cancer.It is not the manly thing to do

Well I am here to tell youIt is the manly thing to do

Samuel L. JacksonTalk about it

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