GUIDE TO HEALTHIER LIVING
Introduction
This booklet has been compiled and published as a guide to improve your
health and lifestyle of you and your family. The information herein includes a
collation of medical advice, which if followed should only enhance standards of
health and help to promote good habits in the younger generation.
Look after your heart
Your heart is probably the most important organ in your body. Looking after
it can help reduce the risk of serious illness or death from heart disease,
stroke and cancer.
Physical activity
Regular physical activity or exercise can help protect you against heart
disease as well as controlling your weight.
Make your physical activity something you can enjoy. You will not only feel
better, you will look better too.
The best all round forms of exercise are: WALKING; SWIMMING; CYCLING. Start
slowly and build gradually. Don't push to exhaustion - the right level should
leave you breathless but not speechless.
Don't ignore pain - it's your body telling you to 'STOP'.
Vary your activity to make it more enjoyable and interesting.
Why not go to your local sports centre or fitness club? Staff there are trained
to help you develop a fitness programme to suit your age and ability.
Exercise two or three times a week.
YOU ARE NEVER TOO OLD TO START LOOKING AFTER YOUR HEART
Warning
If you are over 40, not taken any exercise for some time, have recently had
a long illness or have any joint problems, check with your family doctor before
doing anything too strenuous.
Exercising regularly will also reduce high blood pressure, prove to be relaxing
and bring down stress levels.
Healthy eating
Choosing the right foods for good health is very important for you and your
family.
The wrong sort of diet, especially one with too much fatty food makes your
arteries more likely to clog up and makes you much more liable to heart attack.
Eating well does not mean giving up all the things you like. It means eating a
variety of food, going easy on fat, sugar and salt, eating more fibre-rich,
starchy foods like bread, pasta, rice and potatoes.
Easy tips about healthy eating
Try grilling food instead of frying.
Trim any visible fat on meat.
Cut down on butter. Use a low-fat polyunsaturated spread instead.
Use fish or chicken (skin removed) more often.
Drink tea or coffee without sugar.
Use wholemeal bread.
Try wholemeal pastas and wholegrain rice.
Eat more fruit and vegetables.
Use pulses such as beans and lentils in cooking.
Use wholewheat and oat cereals.
Bake potatoes with their skins on (and eat the skin).
Use liver once a fortnight.
Eat more fibre.
Eat less sugar.
Eat less fat.
Eat less salt.
Drink less alcohol.
Smoking
Smoking dramatically increases the risk of developing heart disease, lung
cancer and many other diseases. These diseases are not always fatal, but can
seriously affect your quality of life. Smoke and you're likely to die before
you retire. Forty percent of heavy smokers (over 20 cigarettes a day) die
before retirement age, compared to only 15% of non-smokers. Most smokers want
to stop because of the effect on their health, not to mention the smelly
clothes, bad breath and coughs and wheezes.
Do not forget that you are not the only one affected. Smoking can harm those
close to you - those who breathe your smoke, including your children.
Inconsiderate smoking can cause considerable offence to the majority of people
who do not smoke.
For some, stopping smoking may not be easy. On the other hand you will never
know until you try. In recent years more than 11 million smokers in Britain
have kicked the habit.
Nine out of ten have done so without any medical advice or help. Many of them
tried several times before succeeding, and for the majority the first few days
are the worst.
After that the compensations make it all worthwhile. You can taste food
better, you feel better, you smell better and you feel like a winner! If you
need an incentive to stop smoking, think about the cost - this additional
saving could be much better spent elsewhere - like a holiday somewhere warm?
Tips on stopping smoking
- Think of the reasons you want to stop and keep remembering them.
- Pick a day for stopping smoking.
- On that day - Stop smoking!
- Do not be tempted to have a cigarette, not even one!
- Take each day at a time. Every day without smoking is a success.
- Acupuncture and / or hypnotherapy can be an aid to stopping smoking.
Alcohol
Drinking can be enjoyable and safe, as long as you do not overdo it. Too
much alcohol can be bad for your heart and liver and cause problems at work,
with family and friends.
You can protect yourself by keeping count of what you drink. An easy way to
do this is to keep track of the units of alcohol you drink in a week. Medical
advice on weekly levels exceeded that could damage your health follow:
MEN - Over 28 units of alcohol a week.
WOMEN - Over 14 units of alcohol a week.
One unit of alcohol equals:
Half a pint of ordinary strength beer, lager or cider.
One single measure of spirits.
One small glass of sherry.
One small glass of wine.
One small aperitif.
Long term effects of overdrinking
Obesity
Heart and liver disease
Depression
Cancer of the mouth and gullet
High blood pressure
Stomach ulcers
Loss of occupation
Pregnancy & Breastfeeding
You are actually giving your baby an alcoholic drink each time you take a
drink.
Limit yourself to an occasional drink, 1-2 units per week if at all.
Eyesight
Everyone should have regular checks with an optometrist, but there are
certain groups of patients at risk:
Children with a family history of squint or 'lazy eye'.
Patients with diabetes or high blood pressure.
Patients with a family history of glaucoma.
CAN YOU READ THIS?
If you cannot read this from between 18", to arms length in front of
your eyes, you may need glasses and should consult an optometrist. An
optometrist has the skill, equipment and expertise to test your eyesight more
readily than your doctor. Make use of him and do not be put off by examination
charges.
YOU CANNOT PUT A PRICE ON YOUR SIGHT. You will be exempt from charges anyway if
you are in one of the following categories:
Under 16.
Under 19 and in full time education.
Receiving income support.
Diabetic
Receiving, or the partner of someone receiving family credit.
Registered blind or partially sighted.
Suffering from glaucoma, or have a family history of glaucoma (parent, sibling
or child a sufferer) and aged 40 or over.
One often frightening finding is the sudden appearance of blood over the
white of the eye. This is called a subconjunctival haemorrhage and is caused by
a broken blood vessel. It is no danger to your sight, but it is worth getting a
non urgent appointment for the doctor to check your blood pressure. The blood
itself will naturally absorb like a bruise.
EVEN VERY YOUNG CHILDREN CAN HAVE A SIGHT TEST.
They do not need to be able to read or recognise letters to be adequately
tested.
Dental health
Children
The first teeth usually start to come through after the age of six months. By
the age of two and a half to three years all twenty first teeth should be
through. The first permanent teeth come through at about six years, and have to
last the rest of their lives. These may be front teeth replacing 'wobbly' ones,
or the first of the molars at the back.
The MOST IMPORTANT thing you can do for your child's dental
well-being is to give them a healthy diet. Sugar decays teeth. It is not just
the amount, but the frequency of contact with the teeth that is important.
Never give your baby sweetened drinks in a bottle or dummy to suck. Savory
snacks or fruit are much healthier. Start brushing your baby's teeth regularly
from an early age to make it a good habit from the start. Use fluoridated
toothpaste to strengthen the teeth.
Visit your dentist every six months and get your child used to going with
you. Age 12-16 is an important time to have checks not only for the health of
the teeth but also on their position, when orthodontic treatment (braces) may
be needed.
Adults
Wisdom teeth usually start appearing between the ages of 18-25 and quite often
need attention.
Gum disease: More teeth are lost through gum disease than decay, which is why
it is important for careful brushing, descaling and regular visits to your
dentist every six months.
For the elderly with dentures it is important to continue seeing your
dentist, who will look for disease of the gums and soft tissues in the mouth,
as ulcers and tumours can grow without being noticed.
Fees
Do not be put off regular check-ups by the cost. An inspection by your
dentist currently costs only £3.72. You only pay 80% of any other
treatment.
AREN'T YOUR TEETH WORTH THAT MUCH TO YOU?
Dental treatment is free for the following groups:
Children under 18.
Children under 19 in full time education.
Certain categories on low income - ask your dentist.
If you are pregnant or had a baby in the last 12 months.
NO-ONE PAYS FOR TREATMENT TO STOP BLEEDING OR REPAIRS TO DENTURES.
Private medical insurance
The quality of our health is one of the most important factors in our daily
lives, yet people often don't fully appreciate it until something goes wrong.
When that happens, they want the peace of mind of knowing that they will
receive quality treatment without having to wait.
The National Health Service provides excellent service for emergency or long
term illness, but its limited resources mean that patients can face lengthy
waits when it comes to non-urgent treatment. It is estimated that over one
million people in the UK are currently waiting for NHS treatment.
However, the alternative - private treatment - may be too expensive to fund
suddenly and unexpectedly. These days the problem is solved for a growing
number of people by private medical insurance. To meet this need Lloyds Bank
has created a range of health insurance policies for families.
The cost can be surprisingly low - making it affordable for most pockets.
Obvious attractions
The attractions of "private" care are obvious. You can choose
where and when you will be treated, from a list of 600 or more hospitals. You
can also choose your own specialist.
In a private hospital you generally have your own room, an a la carte menu,
and often, a television, telephone and en-suite bathroom - a far cry from the
bustle of the more familiar hospital ward!
Whereas private medical insurance used to be primarily a company
"perk" for employees, perhaps as part of a salary package, today
nearly half of all policies are bought by individuals for themselves and their
families.
Paramedical services
Physiotherapy
The modem physiotherapist uses a wide range of skills including manipulation of
the spine, treatment of sports injuries, mobilisation, massage and exercises,
often aided by the use of sophisticated electronic and electrical apparatus -
all designed to help in the relief of pain and to promote healing.
Chiropody
Footcare is important to ensure a healthy active life with feet that function
normally and without discomfort. Foot problems affect over a third of the
population. Prevention, diagnosis and treatment requires the expertise and
practical skills of the state registered chiropodist.
Complementary medicine
Complementary medicines are now being accepted by more private medical
insurers than ever before, as an addition to normal medical treatment of aches,
pains and other ailments.
Chiropractic
Is that independent branch of medicine which specialises in mechanical disorder
of joints, particularly of the spine, and their effects on the nervous system.
Diagnostic methods include x-ray, and treatment is mainly by specific
manipulation without the use of drugs or surgery. If you would like any further
advice or information on Chiropractics, contact your nearest British
Chiropractic Association member.
Osteopathy
Aims to ensure that the muscles, bones, ligaments and joints within the body
are fully functional at all times. It is not an alternative to conventional
medicine but a complementary discipline which offers patients an additional
treatment option for certain conditions which can affect the body's framework,
and involves the use of predominately gentle manual methods of treatment.
Cranio / sacral therapy is often used to treat the underlying cause of problems
in children.
Acupuncture
Is an ancient system of healing going back 4,500 years and today there are over
three million practitioners world-wide. Acupuncture can be extremely effective
in a wide variety of conditions through its power to stimulate our own healing
responses. This overall therapeutic effect is one of its strengths.
Homeopathy
Is an effective system of healing which assists the natural tendency of the
body to heal itself. It recognises that symptoms of ill health are expressions
of disharmony within the whole person and that it is the patient who needs the
treatment not the disease. Homoeopathic remedies cannot cause side effects and
are non addictive.
Hypnotherapy
Hypnosis uses natural, yet powerful techniques, in a totally relaxed and
therapeutic manner to treat psychological and physical disorders. Many problems
such as weight, addictions, phobias and anxiety with its associated physical
symptoms, can be brought under voluntary control, safely and efficiently. For
performance enhancement, self confidence and to experience increased self
control over reactions and behaviour, hypnotherapy techniques can aid positive
and permanent changes.
Reflexology
Is a form of complementary medicine in which the practitioner massages specific
areas of the feet. It can help with a range of disorders including migraine,
sinus congestion, backache, arthritis, premenstrual tension, poor circulation,
skin conditions, stress and tension. Many people find reflexology excellent for
relaxation alone.
Disabled
Most boroughs now have a disability association. Their activities differ.
Most have an information service of some kind. Some concentrate on issues such
as access and transport; others are more involved in setting up social clubs
etc. In most cases the borough disability association will have a list of the
smaller, more specialised groups in your immediate area, and may also provide
welfare rights advice.
Buying equipment
The best person to judge whether a piece of equipment is suitable for you is
yourself. There are a number of outlets with trained staff to advise you on the
suitability of particular pieces of equipment, and will let you try them out.
Vehicles for the disabled
If you or a member of your family is disabled and are in receipt of a
Mobility Allowance, there is a scheme whereby you could use your allowance book
to obtain a brand new motor car. IT IS CALLED MOTABILITY. For further
information call into a new car dealership, they will be glad to help you.
Choosing a care home
A nursing Home requires a Carer to be permanently on the premises, who need
not be qualified, whilst a Nursing Home must, by law, provide 24 hour care by
at least one qualified Nurse, and experienced nursing support staff. Nursing
Homes are expected to provide full nursing care.
When choosing a Care Home, it is advisable to make a shortlist of several
homes in the desired location, and then to try and visit them all. Important
questions to ask include: what facilities are available, is there a choice of
food, are any social functions arranged, and what extras are payable over and
above the standard fees.
Try and assess the homeliness and atmosphere of the Home. Does it look clean
and well maintained? Do the staff and residents look happy and comfortable?
Try to have a word with them, and ask their opinion.
Most Care Homes accept both privately funded and state funded residents.
State assistance with fees can be available for those with capital of
£8,000 or less. Even where a home has to be sold, transitional relief may
be available. New arrangements mean that a panel of experts will consider each
case individually and suggest suitable care homes if appropriate.
However, you have the right to choose any suitable Home in any area, and can
even arrange to have the fees 'topped up' by relatives should you wish to enter
a more expensive Home. For further information on financial support, contact
your local Social Services Department or C.A.B.
Bereavement
If death occurs at home there are a number of people who should be
contacted: the family doctor; the nearest relative; the funeral director.
If you think there are any unusual circumstances, then call the police at
once. Your funeral director will be available for any help and advice. If you
have not contacted him before, you should contact him as soon as the cause of
death has been established and the medical certificate has been signed. He will
then take the responsibility for making all the arrangements.
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