To improve mental health, start with benefits system | Sarah Chapman

Two-thirds of British adults have experienced mental health problems at some point in their lives, according to the Mental Health Foundation. For people forced to use a food bank like ours, the figures are even higher.

It’s no wonder. The NHS says depression can be caused by “an upsetting or stressful life event, such as bereavement, divorce, illness, redundancy and job or money worries”. People who use food banks face many of these – often at the same time.

A blister from new work boots leads to an ulcer; you’re struggling to walk round the building site and the foreman lays you off with no warning and no sick pay. It takes weeks to access sickness benefits. Your marriage breaks down and you’re suddenly homeless. This is just one story, of a man in his 60s facing an onslaught most of us would struggle to withstand.

Our research highlights that poor mental health is both a cause and a consequence of poverty. Of 20 food bank users we interviewed during one week, 18 said they had experienced poor mental health – stress, anxiety and depression – in the last 12 months. Six said they had considered or attempted suicide in the past year.

Philip*, for instance, had just left hospital when he came to us, after being sectioned six weeks earlier when he attempted to take his own life. Sue*, a grandmother in her 50s, told us, “I’ve had suicidal thoughts. Sometimes I do feel it is the answer. I constantly think of different ways, you know – that can take up a whole evening”.

This is the reality of food banks across the country. Research with referrers to our food bank (such as GPs, mental health services, schools and children’s centres) highlights the same issue; nine out of 10 cite seeing poorer mental health as a direct consequence of poverty.

Time and time again, research [pdf] shows that poverty exacerbates mental health issues by increasing feelings of humiliation, fear, distrust, isolation, insecurity and powerlessness.

Insecurity when you lose your low-paid temporary job or you don’t get the hours you need in a zero-hours contract; when your benefits are due to change as a child turns five, or your Disability Living Allowance needs replacing with Personal Independence Payment; when your private landlord calls time and you join the queue at the council, desperate to be accepted on to the housing list.

Humiliation when your benefits are sanctioned for missing one appointment and “you can’t complain because they’ve got control of you by the money”, as one lady told us after being referred to our food bank by the job centre that sanctioned her. “They can do what they want with you, unless you say please and thank you, and beg.”

Policies that create appalling situations that damage people’s health make me more angry than I can say

Isolation when your “one offer” of temporary accommodation is miles away in another borough, where you don’t know anyone but you’ll still need to get your children back to primary school every day (and you’ll receive no financial help for the extra travel costs).

Fear and distrust when you are called for a medical assessment and the report bears little relation to the interview you had, and even less relation to the expert testimony of your GP, hospital consultant or support worker. Your benefit stops.

We listen to these stories every day at the food bank, keeping how we feel to ourselves as we nod, hand out tissues and make more tea. The short-sightedness of policies that worsen – sometimes even create – appalling situations that damage people’s health makes me more angry than I can say.

You try it. “The job centre told him he needed to do his job in a wheelchair,” says Asha*, mum of three, about her husband, a supermarket delivery driver whose back problems mean he can’t walk properly. “His job? It doesn’t make sense. But to even get to work, he needs to get out of his depression first. Last week he took an overdose.”

“It’s like a nightmare,” she continues. “The system makes it worse and in the end they just leave you with your problems. Any small change and you can lose everything. When it will stop?”

If politicians are serious about tackling poor mental health, our social security system needs to be strong – and for those lining up at our door every day to put food on the table for their kids, it just isn’t.

We should be a country in which people are treated with humanity, fairness, respect and compassion. We need a safety net that is more responsive to unexpected changes in circumstances and health, and less quick to penalise people for whom, at one particular moment in time, life has become an unbearable struggle. That would mean a benefits system which actually boosts people’s chances of improving their life prospects. Until then, we’ll have to keep training our volunteers in mental health issues, because we’re not just handing out food – we’re a source of solace.

* Some names have been changed

Sarah Chapman is a trustee at Wandsworth food bank

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To improve mental health, start with benefits system | Sarah Chapman

If we want to improve mental health, first we need to tackle poverty | Dawn Foster

Mental health discourse welcomed an unexpected participant this month. Prince Harry, the fifth in line to the throne, spoke publicly about seeking counselling following his mother’s sudden death in his pre-teen years. Rightly, mental health charities praised his intervention, highlighting as it did that even extreme privilege cannot shelter us from depression, anxiety or any other psychiatric illness. Our bodies are fragile, and our minds equally so: this message is increasingly accepted as people with mental health problems, campaigners and medics alike have fought to end stigma by building a national conversation on mental health.

Removing the stigma around mental health is important but does little alone. Without services, treatment is still inadequate, and feeling less judged for your health issues means little if you’re faced with a lack of access to talking therapies and nonexistent community support. But the conversation on mental health also needs to examine how the structures of society cause and perpetuate poor mental health.

Poverty, poor housing and debt all have a detrimental impact on the mental health of children and adults. Money can’t buy happiness, but poverty can practically secure stress and misery. For children in particular, the impact of poverty early on increases the lifetime risk of long-term mental health problems. The National Child Development Study found children from the lowest-income families are four times more likely to display psychological problems than children from the richest families. Homeless children are four times as likely to experience mental health problems as settled families.

Across the UK, both women and men in the poorest fifth of the population are twice as likely to be at risk of mental health problems as those on average incomes, according to the Mental Health Foundation. Poverty increases the likelihood of developing mental illness, and mental illness increases the risk of poverty: combating only one factor does nothing to end the poverty cycle – the two are inextricably linked. Being as wealthy as the royals doesn’t preclude you from experiencing mental health problems, but it does lower the likelihood, cushion you in certain aspects and allow you access to a better standard of care more quickly.

Failing to address childhood mental health linked to poverty is like scrimping on a car repair only to crash into a wall

Refusing to recognise the link between socioeconomic deprivation and mental health creates a preventable drain on the public purse. Advocates for austerity argue that every penny counts, that “we are all in this together”, to borrow a famous phrase from George Osborne, heir to a baronetcy.

This is the ideological reasoning behind cutting the benefit cap to £20,000 outside London, implementing the bedroom tax, removing council tax benefit and forcing women to fill in forms confirming they were raped if they wish to claim child benefit for more than two of their offspring. But it makes no economic sense: these policies make rents unaffordable and increase homelessness, which contributes heavily to the deterioration of millions of people’s mental health. The Institute of Education found that poor mental health in children alone costs the UK £550bn in lost earnings. Children who experience poor mental health in childhood, disproportionately linked to poverty, earn less in their lifetime, requiring more financial support from the state, as well as seeking more medical assistance. It is akin to scrimping on a minor car repair only to crash the vehicle into a wall.

But even if economic arguments do not sway the government, the humanitarian, emotional argument should be recognised. Social policy can actively lower people’s risk of experiencing depression, anxiety and other disorders.

Austerity is an economic choice: it’s a foolish one that saves nothing and harms millions. Any campaign on mental health should champion combating poverty to stop more people experiencing entirely preventable problems.

If we want to improve mental health, first we need to tackle poverty | Dawn Foster

We"re working with children in care to improve mental health | Tony Hunter

It’s good news that mental health in general, and children’s mental health in particular, is being given increasing attention by the media and greater consideration by policymakers. Yet the mental health and wellbeing of children in care is too often marginalised in these debates. More than 70% of children in care have been diagnosed with mental health problems. Perhaps you just assume that it goes with the territory and there’s not much that can be done about it. This is absolutely not the case.

The Social Care Institute for Excellence (Scie) has started a new project, commissioned by the departments of health and education, to ensure that children in care have access to high-quality services, based on a clear assessment of need, from a range of professionals working across different agencies. The project is likely to suggest significant changes to the way assessments are conducted for children in care, which could have a big impact on up to 70,000 care-experienced children and young people.

As part of the project, we have put together an expert group that combines knowledge of experienced professionals across the health, social care, academic and voluntary sectors. Crucially, young people who use these services are being given equal billing.

One of the most exciting things about our project is the involvement of children and young people in care, as well as those who have recently left care, in our consultation process. In total we will hear from more than 100 young people and 400 other service users to ensure the working group’s recommendations will be founded on the evidence of those with first-hand experience of the system.

This means we’re speaking to people like Matt Langsford, who was in care until recently and was as keen as healthcare professionals in the group to point out that attending to children’s mental health and wellbeing shouldn’t just mean dealing with crisis situations. “If you get a slapdash service at an early stage,” he says, “it won’t be more than a few months before you’re back in a crisis situation.”

The causes of mental ill health for children in care are complex. These young people have often experienced trauma, maltreatment and perhaps exposure to drugs and alcohol. This is rarely a one-off occurrence. It is a daily reality for these children and at Scie we believe that no one is better placed than the children themselves to highlight where mental health services are working to help with this and identify where they need improving.

The expert group’s professionals are learning much from our experts-by-experience and vice versa. One foster carer reports that every young person who has come to him has had a tough experience and believes that support services are not doing enough to help them. A clinical psychologist has talked about too many “messy systems” that don’t communicate with each other, leaving the child in care confused and feeling that their voice isn’t being heard.

The experts-by-experience, meanwhile, are helping the group to establish practical outcomes and identify concrete milestones. We don’t want our project to produce just another dust-gathering policy document. We want to reach commissioners, professionals, providers and advocates, as well as policymakers.

By October 2017, the group will report its final recommendations, which will include clearer guidance for professionals working with children in care and better information for children and young people themselves. What makes this project unique is the pooling of expertise that will enable real insight and transformation in the way we approach mental health services for children in care.

Tony Hunter is chief executive of the Social Care Institute for Excellence

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We"re working with children in care to improve mental health | Tony Hunter

Sniffing Rosemary Can Improve Memory By 75%

Rosemary is one of the oldest known medicinal herbs. It has innumerable uses in both the kitchen and in herbal medicine. Both the leaves and flowers of rosemary have been used medicinally for thousands of years to improve memory. Shakespeare was right in saying rosemary can improve your memory.

Rosemary Protects The Brain From Damage And Aging

Some memory loss is considered a normal part of aging. Rosemary protects the brain in a variety of ways to minimize damage and slow down the rate of brain cell aging. It increases blood flow to the brain, which in turn supplies the brain with more oxygen and nutrients.

Rosemary contains carnosic acid, which fights off free radical damage to the brain. It contains  natural acids that help in protecting the body`s cells and DNA from free radical damage. The compounds in rosemary herb are said to prevent the breakdown of acetylcholine, which is a chemical that induces the brain cells that are responsible for memory and reasoning to communicate with one another.

Smelling Rosemary to Enhance Your Memory

There was a study conducted on rosemary where groups of people were given rosemary essential oil. A total of 66 people participated in the study. They were randomly assigned to two rooms, one scented with rosemary and the other not scented. The results were remarkable: people had 60 to 75% chances of remembering things, compared with people who were not given rosemary essential oil!

How To Use Rosemary

There are many different ways to start boosting memory with rosemary. Place three to four drops of rosemary essential oil on a tissue and enjoy as the smell wafts through the air. (1) (2) (3)

Some Other Uses & Benefits Of Rosemary Essential Oil

-Arthritis treatment, anti-inflammatory
-Sooth the stomach and relieve pain from indigestion, menstrual cramps
-Rosemary infused oil removebad dandruff of hair loss
-Reducing anxiety, elevating mood
-Protects against DNA damage
-Improving circulation
-Detoxifying the liver
-Calming effects
-Pain relief
-Headache relief
-Skin tonic
-Hair tonic
-Digestion soother
-Immune booster
-Cancer prevention

Additional Sources:

–http://www.ncbi.nlm.nih.gov/pubmed/21877951

–http://www.herbs-info.com/blog/scientists-find-sniffing-rosemary-can-increase-memory-by-75/

–http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/

More Articles:

Sniffing Rosemary Can Improve Memory By 75%

How does Hyperbaric Chamber Therapy Improve Athletic Performance?

No matter whether you are a professional athlete or a fitness fanatic, hyperbaric chamber therapy can help you out. Even if you feel fatigue after your workout session, you can consider this therapy. Hyperbaric oxygen therapy or HBOT is the key to fulfilling all of your fitness goals. Many professional athletes have admitted the benefits of hyperbaric oxygen therapy. Professionals prefer to buy chambers that can be used at their homes. Even, many pro athletes have admired the effectiveness of HBOT.

You would be surprised to know that an average NFL player can play maximum 3.5 years, soccer 2 years, baseball players 6 years, and basketball players only 5 years. Due to the advancement of modern medical science, the professional athletes are looking for hyperbaric chamber therapy to recover their injury faster and perform better. In the initial stages of HBOT, it was applied to scuba divers only. Many scuba divers reported that they got rid of the joint stiffness after going through the therapy.

Hyperbaric chamber therapy heals injuries three times faster than the traditional treatment methods. Most of the people have reported that they feel refreshed after going through the sessions of HBOT. On the other hand, there are some people who have shared their euphoric experience after going through the treatment. It can happen due to the pure oxygen environment during the session. Pain level can be reduced by this therapy and this is why the professional athletes need the therapy frequently.

Let’s have a quick look the benefits the athletes can reap from hyperbaric oxygen therapy.

1. Recovery:

HBOT facilitates a faster resumption from critical injuries. An athlete needs to deal with injuries throughout his/her career. Hyperbaric oxygen therapy also improves both the long and short-term prognosis of their injuries.

2. Fatigue:

If oxygen supply to a musculoskeletal system increases in the state of fatigue, it can activate the cellular activity. This process also increases adenosine triphosphate (ATP) synthesis by promoting the metabolism of fatigue elements. Hyperbaric oxygen therapy is known as a method that promotes a quick recovery from fatigue.

3. Performance:

The increase in oxygen supply or oxygenation has a number of health benefits including cell growth, detoxification, regeneration, immune support, new capillary growth, and improvement in neurological functioning.

How does it function?

Generally, a human being consumes almost six pounds of oxygen each day. Oxygen is no doubt the most important element required for a healthy living. Oxygen has multiple functions in the body. But primarily, energy production is the main role of oxygen. We all know that only fifty percent of energy is provided by fats and carbohydrates that we consume. Our cells need to convert this stored energy into the molecules of ATP with the help of oxygen.

Hyperbaric oxygen therapy increases the pressure of oxygen partially. It dissolves the oxygen into the plasma and other fluids of our body. Water and the gas get dissolved into the system and both of these two elements can cross the cells’ semi-permeable membrane through osmosis. It is known to all that our human body is made of almost 70 percent water. Our cells almost bath into this water. Hyperbaric chamber supplies oxygen to every tissue in our body to further the process mentioned above. Professional athletes always go through hard training. HBOT helps them to reduce the pain and stress caused by the training. Often they get injured. To be fit before an upcoming event, HBOT is the best option for the athletes through which they can recover from their injuries or wounds in a short period of time.

The Food and Drug Administration has approved hyperbaric oxygen therapy for certain indications; recovery from injuries or wound healing is one of them. In most of the cases, athletes use HBOT for this purpose. Athletes go through several injuries because they spend most of their times in a rough environment. When you will enter the hyperbaric chamber, and the session will be started, all of your organs will be saturated in the presence of hundred percent pure oxygen. Athletes can energize themselves effectively by continuing HBOT.

A Final Takeaway:

From the above discussion, it is clear that the relevance of hyperbaric oxygen therapy is rapidly increasing in the field of sports. A professional athlete can take this therapy for multiple reasons. Even aspirant athletes (who are still struggling to get known as professionals) are also inclined towards the treatment for reaping the benefits.

Are you in search of information regarding similar topics? Write us what you need to know. We will try our best to discuss the topics you are looking for.

Chloe Paltrow, MD, is a psychiatrist with more than 20 years of experience. She is also a researcher in the field of neurology. Dr. Paltrow sees patients with different neurodevelopmental disorders and intellectual disabilities. She has shared her knowledge in various websites and blogs like Collective Evolution, PsychCentral and Pick The Brain. Currently, she is studying how brain injury and brain disorders can be treated with hyperbaric chamber, of which OxyHealth is a leading provider.

How does Hyperbaric Chamber Therapy Improve Athletic Performance?

Families will pay high price for more fruit and veg to improve health | Letters

The idea that 10 items of fruit or veg a day will seriously improve your health is a bit intimidating (Five a day? Try 10 to live longer, say scientists, 23 February). I priced the array pictured with your article. In Sainsbury’s it came to around £2.16; in Lidl £1.88. These amounts don’t seem very big until you multiply by seven for a week (£15.12 and £13.16 respectively), and they start to look frightening. For a family of four, £60.48 and £52.64, respectively.

And buying them would be a logistical nightmare, since few of the items can be bought singly; they all come in different quantities, so you would run out of them at different intervals and probably have to shop several times a week. I wonder how a family on below average income is supposed to come by such large amounts of money, let alone the shopping time? The differences in health between rich and poor families begin to be more easily explained. (Incidentally, you’d have to be very careful about the orange juice since most varieties are loaded with sugar.)
Jeremy Cushing
Exeter

• Dr Jenny Goodman (Letters, 21 February) describes vitamin D2 as synthetic and far less useful than vitamin D3 (cholecalciferol). She is right in that it is less useful to humans than D3, which is the animal form of the vitamin. D2 is present in some lichens, fungi and alfalfa. This means strict vegans would be unable to get D3 into their diet and must make do with D2. We do get most of our vitamin D from sunlight, but in the UK the winter sun is never high enough to provide this. If your shadow is longer than you are tall, you won’t be getting vitamin D.

Goodman mentions the effect of vitamin D on our immune system. Another nutrient we need for this is zinc, which has been found to shorten cold symptoms. Again, vegans and some vegetarians will struggle to get enough, especially if they avoid dairy products and wheat.
Brian Curwain
Christchurch, Dorset

• While I try and eat plenty of fruit most days, the intake proposed by the Imperial College study of 800g a day of fruit and vegetables is far beyond my capacity. It is roughly my total daily food input. And why no potatoes, and where are the proteins and fat we need – albeit in smaller quantities than most of us should eat? Please don’t tell me I have to eat another half a kilo of stuff; to eat that much food I’d be grazing like a rabbit. Isn’t a bit of kale and quinoa with my burger and chips enough?
David Reed
London

• There is a serious problem with Dr Goodman’s proposal that food should be fortified with vitamin D3 as opposed to D2. Most D3 is currently produced from animal sources (lanolin and fish oils), making it unsuitable for vegans and, in some cases, vegetarians too. At present, many foodstuffs simply state that they are fortified with “vitamin D”, with no indication as to whether this is animal-derived D3, non-animal derived D3 (which is much rarer and comes from lichen) or D2. This forces many vegans to err on the side of caution and avoid such products. If more foods are to be fortified with vitamin D3, I would urge manufacturers to switch to the plant-derived version and that this be clearly stated on the product packaging so that vegans may also benefit from it.
Ben Martin
Animal Aid

• I feel sorry for Tony Naylor (How the shops spoiled posh pizza, 22 February) if he thinks that “no one will ever improve on Heinz baked beans by cooking their own”. Of course it’s subjective, and children will usually go for those that are laden with sugar and salt. But having cooked my own baked beans for years, the industrial varieties taste horrid to us – mushy and sweet.

It reminds me of the story about my hero Jane Grigson who, when Elizabeth David suggested she gave her daughter baked beans for tea, replied: “But they take so long to make.” (Even if it’s not true, it ought to be). I’m with Jane. I like to include molasses for sweetness, mustard rather than salt, and onions. Tony Naylor is welcome to try mine any time.
Jill Bennett
St Albans 

• Join the debate – email guardian.letters@theguardian.com

• Read more Guardian letters – click here to visit gu.com/letters

Families will pay high price for more fruit and veg to improve health | Letters

Families will pay high price for more fruit and veg to improve health | Letters

The idea that 10 items of fruit or veg a day will seriously improve your health is a bit intimidating (Five a day? Try 10 to live longer, say scientists, 23 February). I priced the array pictured with your article. In Sainsbury’s it came to around £2.16; in Lidl £1.88. These amounts don’t seem very big until you multiply by seven for a week (£15.12 and £13.16 respectively), and they start to look frightening. For a family of four, £60.48 and £52.64, respectively.

And buying them would be a logistical nightmare, since few of the items can be bought singly; they all come in different quantities, so you would run out of them at different intervals and probably have to shop several times a week. I wonder how a family on below average income is supposed to come by such large amounts of money, let alone the shopping time? The differences in health between rich and poor families begin to be more easily explained. (Incidentally, you’d have to be very careful about the orange juice since most varieties are loaded with sugar.)
Jeremy Cushing
Exeter

• Dr Jenny Goodman (Letters, 21 February) describes vitamin D2 as synthetic and far less useful than vitamin D3 (cholecalciferol). She is right in that it is less useful to humans than D3, which is the animal form of the vitamin. D2 is present in some lichens, fungi and alfalfa. This means strict vegans would be unable to get D3 into their diet and must make do with D2. We do get most of our vitamin D from sunlight, but in the UK the winter sun is never high enough to provide this. If your shadow is longer than you are tall, you won’t be getting vitamin D.

Goodman mentions the effect of vitamin D on our immune system. Another nutrient we need for this is zinc, which has been found to shorten cold symptoms. Again, vegans and some vegetarians will struggle to get enough, especially if they avoid dairy products and wheat.
Brian Curwain
Christchurch, Dorset

• While I try and eat plenty of fruit most days, the intake proposed by the Imperial College study of 800g a day of fruit and vegetables is far beyond my capacity. It is roughly my total daily food input. And why no potatoes, and where are the proteins and fat we need – albeit in smaller quantities than most of us should eat? Please don’t tell me I have to eat another half a kilo of stuff; to eat that much food I’d be grazing like a rabbit. Isn’t a bit of kale and quinoa with my burger and chips enough?
David Reed
London

• There is a serious problem with Dr Goodman’s proposal that food should be fortified with vitamin D3 as opposed to D2. Most D3 is currently produced from animal sources (lanolin and fish oils), making it unsuitable for vegans and, in some cases, vegetarians too. At present, many foodstuffs simply state that they are fortified with “vitamin D”, with no indication as to whether this is animal-derived D3, non-animal derived D3 (which is much rarer and comes from lichen) or D2. This forces many vegans to err on the side of caution and avoid such products. If more foods are to be fortified with vitamin D3, I would urge manufacturers to switch to the plant-derived version and that this be clearly stated on the product packaging so that vegans may also benefit from it.
Ben Martin
Animal Aid

• I feel sorry for Tony Naylor (How the shops spoiled posh pizza, 22 February) if he thinks that “no one will ever improve on Heinz baked beans by cooking their own”. Of course it’s subjective, and children will usually go for those that are laden with sugar and salt. But having cooked my own baked beans for years, the industrial varieties taste horrid to us – mushy and sweet.

It reminds me of the story about my hero Jane Grigson who, when Elizabeth David suggested she gave her daughter baked beans for tea, replied: “But they take so long to make.” (Even if it’s not true, it ought to be). I’m with Jane. I like to include molasses for sweetness, mustard rather than salt, and onions. Tony Naylor is welcome to try mine any time.
Jill Bennett
St Albans 

• Join the debate – email guardian.letters@theguardian.com

• Read more Guardian letters – click here to visit gu.com/letters

Families will pay high price for more fruit and veg to improve health | Letters

6 Simple Ways to Improve the Air Quality in Your Home

Breathe in, breathe out, instruction, an exercise we have repeatedly heard whether we are panicking, stressed out, or simply trying to get fitter. But, what happens when this very air that you breathe in is polluted, infected, and can be the cause of various ailments? Breathing itself becomes a hazard, and your health takes the downhill route. Fresh air is an important ingredient in maintaining health and wellness. Most people have realized the importance of keeping the air in their homes pure, and free of allergens and toxic substances.

If you are not sure about the air quality in your house yet, purchase an air quality testing kit to find out its content and composition, and take steps to improve the quality of air in your house.

Here are a few things you can do to improve indoor air quality:

1. Ventilate and Let in Lot of Fresh Air

Natural ventilation is essential for any home. The air outside is healthier than the air we breathe at home. There are a lot of toxic substances that are present in the air that circulates in your house. Pollution and allergen concentration also peaks under certain circumstances, like, when you bring a new furniture home or are applying a fresh coat of paint.

Besides these, day-to-day things like cooking, using air fresheners, using scented hand soaps, etc. make the air dangerous and toxic. A lot of these products emit gasses that are actually volatile organic compounds, (VOC’s).These substances suspended in the air makes it unfit for breathing.

To rectify this situation, get into the habit of opening your windows frequently. Open your windows around 5 to 7 times daily. When there are other external sources of pollution present in the home, increase the frequency of keeping your windows open and letting in the fresh air.

2. Clean Your Home Regularly  

The quality of air inside the house can deteriorate if you do not clean your house regularly. Dust is always present in the house. When you don’t clean frequently, this dust settles in and becomes an invisible dense den of carbon dioxide, VOC’s and other harmful gasses. Vacuuming your house thrice a week is a must. Use a vacuum cleaner with strong suction, rotating brushes (to pull the dust out of the corner), and a filter that won’t let the dust particles blown back into the exhaust. Pay special attention to walls, carpet edges, and upholstered furniture while vacuuming. Don’t forget to wash the filters regularly.

Use a large doormat on every door to prevent dirt from entering the house. Mop the floors once a week. Mopping picks up the dust and dirt that lingers behind after vacuuming.

Also, remember to clean and replace the filters in the heating and cooling system regularly to cut down the contaminants in the air. It is important to keep the place you are living in, tidy and clean, to maintain the quality of indoor air.

3. Keep Humidity Levels in Check

Mold and mildew pollute the air and produce allergens and mycotoxins that can lead to some side effects like skin and eye irritations, running nose, throat infections and even asphyxiation and asthma in older people and small children.

Purchase a dehumidifier and control the moisture levels in the house. Attempt to keep it below 50%. You can do this by adhering to a few simple things. Keep the window open when bathing, arecooking, or running the dishwasher. Make sure that theisno water leaks and accumulation in the house. Fix the plumbing. Proper ventilation in damp areas is important to steer clear of mold, dust mites, and cockroaches. Empty your air conditioner’s drip pans.

 4. Keep a Lot of Green Plants

Having certain plants in your house can help reduce VOC’s and improve air quality significantly. The NASA Clean Air Study done a few years ago revealed a set of plants that can purify your indoor air substantially. These plants filter the air, and eliminate toxic substances like benzene, formaldehyde, trichloroethylene, xylene, and toluene. The roots and foliage absorb certain VOC’s as well. However, take care to ensure your toddlers and pets do not ingest these plants.

5. Avoid Smoke Within the House As Much As Possible

Time and again, we are warned of the dangers of smoking, and how it is not good for us. Turns out, it is really bad for our homes too. If you are serious about keeping the air in your house pure, stop smoking indoors, and ask friends and family who are smokers to go out and do it.

It’s not just cigarettes you need to be weary of. Candles and fireplaces too release pollutants that deteriorate air quality. The solution lies in in using nontoxic candles, and cured and dried wood fireplaces. Make it a point also, to have your chimney and flute inspected and cleaned regularly.

6. Opt for Separate Shoes and Slippers for Your House

A lot of us wear our outdoor shoes at home too. Stop this practice. Wearing the shoes you wear outside, in your home is a big way of bringing a lot of bacteria, dirt and dust home. Instead, remove these shoes when you come home. Keep a pair of comfy slippers at the entrance, that is strictly for home. You can easily slip into them as you enter. It will be an important step in maintaining the quality of air in the house.

To Conclude,

You may not be able to bring home the natural, pristine and fresh air of a clear spring morning to your home, but you can surely take a few steps to make the air in your home healthier for yourself and your family. Fresh, good quality air is absolutely essential for good health. It impacts our physical and mental state of mind. So get a air quality testing kit, find out your home air quality, and take appropriate measures to improve the air situation and quality.

Author Bio

Nicole Gomez is a digital content manager at TestCountry. She is involved in drug addiction support groups for recovering addicts and their families. She is passionate about living a healthy lifestyle and helping others do so as well. When she isn’t working she enjoys hiking, reading and cooking for friends and family.

6 Simple Ways to Improve the Air Quality in Your Home

Straining Eyes: 4 Ways to Improve Your Vision

When it comes to health, certain aspects such as heart disease, strokes, brain function, blood pressure, and cholesterol levels automatically come to mind. Although these aspects are crucial to pay attention to, there is another area to be concerned about as well – the eyes.

With age, eye conditions such as macular degeneration and cataracts can occur. Fortunately, it is possible to help your body maintain healthy vision by adopting certain health habits. Read on to learn four tips that help keep eyes healthy.

1. Use Appropriate Eyewear

Always wear appropriate safety glasses for any activities involving debris in the air or potentially sharp objects or as required by your job. Also, when outside and while driving, it is essential to protect the eyes with sunglasses that block 100% of UVA and UVB rays to prevent sun-related damage.

2. Consider Supplements

Specific vitamins and minerals such as lycopene, lutein, bilberry extract, Vitamin A, Vitamin D, and more are proven to benefit eye health and help prevent vision conditions. Along with consuming a nutrient dense diet, a supplement specifically designed for eye health may be a beneficial option to consider. Certain companies, offer supplements created to support vision health.

Omega 3s are also thought to play a role in protecting eye health so consider eating fatty fish such as salmon, tuna, or sardines several times a week or taking a high-quality Omega 3 supplement.

3. Give Your Eyes a Break

If you spend a good deal of time in front of a computer screen, it is important to take breaks to prevent eye strain. Try taking a break every 20 minutes or so and concentrating on a point approximately 20 feet in front of you for at least 20 seconds. Also, try to remember to blink often when in front of the computer. This helps moisturize your eyes and prevent eye fatigue.

4. Watch Your Weight

Carrying extra weight or being obese leads to a higher risk of developing systemic conditions such as diabetes. Systemic conditions can cause complications such as vision loss, diabetic eye disease, or glaucoma.

All in all, protecting your vision is an essential step in maintaining a high quality of life. Consider incorporating one or preferably more of the four tips above in order to ensure healthier vision.

About the Author: Lizzie Weakley is a freelance writer from Columbus, Ohio. She went to college at The Ohio State University where she studied communications. In her free time, she enjoys the outdoors and long walks in the park with her 3-year-old husky Snowball. The information in this article is credited to Cambridge Institute for Better Vision.

Straining Eyes: 4 Ways to Improve Your Vision

Why a tax break for employers is the smart way to improve mental health | Norman Lamb

Twenty-two billion pounds: that’s the estimated annual cost to employers and taxpayers of sickness absence. Much of that relates to mental ill-health – which, along with musculoskeletal complaints, causes about 80% of sickness absence – and sick leave seems to be on the rise.

A recent survey by the Engineers Employers Federation found that 41% of companies had witnessed an increase in long-term absences over the past two years.

On top of that, there is the cost of presenteeism – people turning up for work despite being unwell and underperforming as a result. The impact on productivity is massive. Many end up losing their job as a result of ill-health.

That’s the cold economics. But the human cost is dreadful. Lost earnings and the awful loss of self-worth that comes with the unemployment. Those with severe and enduring mental ill-health lose out the most, with an employment rate of just 7%.

Simon Stevens, the chief executive of NHS England, highlighted this miserable state of affairs in his Five Year Forward View for the NHS back in 2014. He focused on the role of employers, arguing that incentives should be offered to those “who provide effective Nice-recommended workplace health programmes for employees”. Enlightened thinking for an NHS boss: put more effort into prevention and everyone could benefit.

Now we have an opportunity to test this idea. This week the West Midlands became the first city region to publish an ambitious Action Plan for Mental Health. It is the culmination of more than a year’s work by the mental health commission I chaired on behalf of the West Midlands Combined Authority. At its heart is a focus on prevention and early intervention.

We were asked to look at the total cost of mental ill-health to the region, and to consider how we could make more effective use of resources in order to achieve better results for people and to have a positive impact on the regional economy. One of our key ideas is a trial of what we have called a wellbeing premium – a discount on an employer’s business rates in return for that employer committing to key evidence-based actions to improve the wellbeing of people at work.

We know, for example, that the training of line managers can have a positive impact on how people are treated at work, the culture in the workplace, and the support people receive when struggling with ill-health. We know that it is important to have someone at board level taking responsibility for wellbeing. There is also emerging evidence of the value of training people in mental health first aid.

Provided we can secure the funding to pursue this trial, our aim is to evaluate the impact over a two-year period. We hope to work with 100 employers, from businesses employing just a handful of staff up to large organisations. Our aim is to build the evidence of what works over that period.

We believe we will be able to demonstrate that, once companies have been encouraged to act through the receipt of the wellbeing premium, they will see the potential positive impact on their bottom line. For this reason, we believe that the wellbeing premium should be time-limited. Once a company sees the value, then there will be no need for any continued public subsidy.

This is a win-win situation. For employees, better support at work, reduced distress from sickness absence, and reduced loss of earnings. For employers, improved productivity, reduced sickness absence and fewer people leaving work unnecessarily at enormous cost to the business. For government, improved productivity – needed now more than ever. And supporting people more effectively to stop deterioration of health means a reduced burden on the NHS and savings on the benefits bill.

This proposal sits alongside other exciting initiatives. We are working with the government’s Health and Work Unit to deliver a multimillion-pound trial of individual placement and support. This is an approach, with a strong evidence base, that aims to get those with mental ill-health back into work. The trial will work in both primary and secondary care.

We will also use public procurement to encourage companies tendering for contracts to take action to improve the wellbeing of their workforce. Surely it’s not too much to ask for such companies to demonstrate that they are good employers.

These are just a few aspects of a new approach that aims to focus on preventing ill-health rather than repairing the damage once it’s done. Our health and care system is under unsustainable pressure. It will need more resources in the years ahead, but we can also be smarter at acting to prevent ill-health.

Why a tax break for employers is the smart way to improve mental health | Norman Lamb

Worcestershire hospitals trust ordered to urgently improve patient safety

The NHS watchdog has ordered a troubled hospital trust to urgently overhaul patient safety or face sanctions weeks after two patients died after enduring long waits on trolleys in a corridor.

The Care Quality Commission has given Worcestershire Acute Hospitals Trust six weeks to make significant improvements at the three hospitals it runs in Worcester, Redditch and Kidderminster.

The regulator has served the trust with a section 29A notice, which sets out changes it must make by 10 March or risk penalties such as a special administrator being brought in to start running it.

Caragh Merrick, the trust’s chair, admitted to staff in an email after the CQC’s move that the trust had “lost sight of the basics [of caring for patients]. As staff we must all be held accountable for our actions,” she added.

Previous lapses means that from now action to improve patient safety will be taken from “the ward to the board” in an attempt to “guarantee consistent high professional standards”, said Merrick.

The trust was in the headlines recently when two patients died, reportedly on 1 and 3 January, in the A&E unit at the Worcestershire Royal hospital in Worcester when it was struggling to cope with the sheer number of patients needing care.

In one of the cases, a female patient on an emergency trolley in a corridor within A&E suffered an aneurysm and died later in a resuscitation bay. The second patient died after suffering a cardiac arrest on another A&E trolley within the department after waiting 35 hours for a ward bed elsewhere in the hospital.

The trust was put into special measures in December 2015 after CQC inspectors raised concerns about safety in its A&E, children’s care, and maternity and gynaecology services.

It was embroiled in another controversy last year when CQC staff found that 10,000 patients’ x-rays had not been assessed, which prompted concern that serious illnesses had been missed.

Worcestershire Royal hospital recently became so busy that it had to divert A&E patients to its sister Alexandra hospital in Redditch during the NHS “winter crisis”.

The trust is due to end 2016-17 with a deficit of £37.5m, down significantly on its £59m overspend in 2015-16.

A major consultation to shake up healthcare at the trust’s hospitals is under way.

Worcestershire’s three NHS clinical commissioning groups (CCGs) launched the consultation in January which, if the option proposed was picked, would move many planned operations to the Alexandra, but concentrate most emergency care at the main Worcester hospital.

More day-case and short-stay surgery would go to the county’s smaller Kidderminster hospital.

Worcestershire hospitals trust ordered to urgently improve patient safety

These 9 Tips Could Improve Your Sleep Tremendously

Good sleep is very important. The need to improve your sleep cannot be overemphasized as all body functions rely on the body’s capability to rest at the right time and getting the right amount of sleep.

According to research, the body needs a minimum of 8 hours sleep a day. The sad truth is with modern times, comes the human mind trying to trick the body to sleep less.

Sleep deprivation has been known to affect the brain and total body function; judging a situation, reflex actions are all being redefined by the body’s inability to get proper sleep.

How then do you improve your sleep quality and length? Here are nine tips that could help improve your sleep experience tremendously.

1. 
   

   Get a sleep ritual

   
   

This is entirely different from your morning routine. You need to identify things that make you relax, sleep and try to adapt them during your sleep time. You can try taking a warm bath while listening to your favorite music before you sleep. You can also wear a very comfortable pajama, read a book or burn a scented candle; this works perfectly for a lot of people.

2. 
   

   Switch off all electronic devices before you sleep

   
   

Many times, we expose ourselves to sunlight, bright, vivid screens of the modern TV sets, phones and computers during the day. Our brains have adapted these signals as ‘activity time’. Our brains become overly alert and ready to go to work.

You should have a different routine at night. These lights at night, turn off the brain’s production of the hormone of darkness; melatonin, known to induce sleep.

At night, try as much as possible to switch off all electronic devices, giving the brain the much-needed rest to induce sleep.

3. 
   

   Eat right!

   
   

As earlier stated, Melatonin helps the brain relax, aiding sleep, especially in the evening. Eating the right foods can improve your melatonin production. Fruits are known to help boost the levels of these hormones. Pineapples, bananas, cherries and oranges have the ability to provide you with this naturally occurring hormone.

It is also imperative to avoid eating big meals spicy foods and acidic foods at night. This can lead to stomach issues and heartburns you don’t need while trying to get some sleep.

Reducing  your fluid intake can help limit your bathroom trips to only once at night.

4. 
   

   Exercise at the right time

   
   

It has been researched that exercising is the best natural sleep remedy around. It improves sleep quality, length and makes you well rested after your sleep.

It is best to use exercise the right way to ensure you get the right results. Morning exercises won’t have an effect on your night sleep. Choose a few hours before you sleep to exercise. Make sure it is 4 to 5 hours before your sleep schedule timing as exercising right before sleep can also reduce the quality of sleep you get.

5. 
   

   Sleep in a dark room to improve your sleep

   
   

During summer months, we are woken way before time by sunlight. For most people, summer is when they are most sleep deprived.

The best way to tackle this is to get blinds, thick curtains or sleep masks to block out any light you don’t need before it’s time to wake up. This improve the production of melatonin, making you sleep better.

6. 
   

   Cut down on your caffeine consumption

   
   

If you are sleep deprived or trying to improve the quality of your sleep, it is best to reduce or eliminate caffeine from your diet.

Did you know caffeine can still be very potent after 8 hours of consumption? Taking coffee before bed should be avoided strictly. Eight hours before you sleep, try not to take coffee or any caffeinated drink, or you are on your way to counting sheep.

7. 
   

   Work with a good sleep schedule

   
   

Building and working with a good sleep-wake schedule is the way to go. Study your natural sleep-wake cycle. If you feel sleepy by 10 pm, work on a sleep-wake cycle that gets you to sleep at 10 pm and waking up at 7 am every morning.

Once you develop a sleeping pattern, sleep at the same time every day. This programs your internal sleep clock, optimizing the quantity and quality of your sleep.

Most people make the mistake of staying awake during the weekends. The disparity in your sleep schedule can totally mess up your sleep cycle. Ensure you sleep at the right time all week.

8. 
   

   Form a habit of meditation

   
   

This might sound strange but meditation the right way can improve your sleep tremendously. There are many benefits of meditation.

Doctors all over the world subscribe to meditation when trying to treat insomnia and sleep deprivation. It is known to help induce deep sleep at night; a participant feels rejuvenated and awake.

The secret is the magic sleep hormone melatonin has been proven by research to be boosted by 98% if the habit of meditation is imbibed. Try as much as possible to meditate regularly and kiss sleep deprivation goodbye.

9. 
   

   Sleeping in a cold room

   
   

While sleeping, the body cools down itself for a better and deeper sleep. To achieve this faster, sleep in a cold room by switching off all forms of heat at night, avoiding waking up in the middle of the night feeling overheated and exhausted.

Consequently, you can also try opening windows at night to improve ventilation. Even during winter, try as much as possible to get fresh air into your home.

Getting a good sleep can be a daunting task when faced with sleep deprivation. Following these tips can get you on the path to having a long, quality sleep that keeps you refreshed and at the top of your game.

Sources

Mike Dan is a freelance writer with great interest in Tech, Health, Sustainable Living, Travelling, and Home Improvement. He is a friend to one of the best acupuncturist in New York, Irina Logman of Advanced Holistic Center.

These 9 Tips Could Improve Your Sleep Tremendously

Alkaline Eating: How To Test and Improve Your pH Levels

Alkaline Eating: How To Test and Improve Your pH Levels

Improve Your Eye Sight With These 3 Exercises

Eyesight is a capability that people tend to ignore until they are starting to lose it. Quality of life greatly suffers when one of our senses has diminished or disintegrated. That’s why it’s crucial to take preventative measures to protect our eyes. There are a few things that can be done to keep, if not improve, eyesight forever.

Keep Eye Area Clean

The skin around the eyes is very sensitive. Women should be especially careful to wash all eye make-up off at the end of each day. Men also need to wash their faces, especially around the eyes, to remove any dirt, sweat or oil that could run into the eyes. Any stray particles could cause redness and inflammation if they come in contact with the eye. In severe cases, certain bacteria can cause blindness.

In addition to washing the face, placing a warm compress on the eyelids in the morning and before bed can help the glands surrounding the eyelids to produce better tears and aid in oil production. This prevents dry eye and eyelid inflammation. After using a warm compress, it’s best to gently massage the eyelids to really release the oils from the glands.

For those that wear contacts, it’s especially important to keep your hands clean when inserting or taking out your lenses. According to the National Eye Institute, in order to avoid risk of infection, always wash your hands before and after touching your contacts. Disinfect your lenses as instructed. Failure to do so could lead to bacteria build up and discomfort.

Rest Your Eyes

Getting the proper sleep at night allows the eyes time to recharge. Besides the eight hours needed at night, you should give your eyes a break during the day when doing a lot of reading or computer work. For every one hour spent staring at something, give your eyes a ten minute break. During this break, you can roll your eyes, focus on something by bringing it closer and farther away from your face, or simply shut your eyes for a mini-nap. Not only does this eye break benefit your stamina and overall health, it can also boost your long-term memory consolidation.

Provide Your Eyes the Proper Nutrition

There are many different vitamins that benefit overall eye health.

• Vitamin A keeps the surface of the eye moist.


• Vitamin C strengthens the tissues of the eye.


• Guarantees adequate Vitamin B12. Insufficient amounts can harm your optic nerve.

While a proper diet will certainly benefit your eye sight, eye-friendly nutrients like lutein, zeaxanthin, vitamin C, vitamin E, and zinc and increase your resistance to diseases that target the eyes.

Just as proper nutrition keeps the rest of your body healthy, it’s important to nourish your eyes. Taking care of your eyes should be a number one priority. By making these eye care steps a part of your daily routine, you are ensuring that your vision will be strong for many years.

Meghan Belnap is a freelance writer who enjoys spending time with her family. She loves being in the outdoors and exploring new opportunities whenever they arise.  Meghan recommends healthy supplements provided by the Cambridge Institute for Better Vision for a positive impact on your vision. Meghan finds happiness in researching new topics that help to expand her horizons. You can often find her buried in a good book or out looking for an adventure.

Improve Your Eye Sight With These 3 Exercises

Improve Digestion, Remove Toxins, and Reduce Bloating With Activated Charcoal

Improve Digestion, Remove Toxins, and Reduce Bloating With Activated Charcoal

A Sweet Syrup That Helps Detox Your Body, Lose Weight, Improve Brain Function and More

Natural is always best, and this natural homemade sweet syrup is said that will help you lose up to 10 pounds in a week and also get rid of excess water and harmful toxins out of the body.

This miracle weight loss syrup is made of 5 common ingredients:

• 2-3 cm ginger


• 2 tablespoons of cinnamon


• 3 tablespoons raw honey


• 3-4 lemons


• 125g horseradish

How to Make:

Blend horseradish and ginger in a blender and add in juice from a lemon, stir them well and then add the cinnamon, honey.

Stir the mixture well until you get a syrup.

Save the syrup in a glass jar.

How to Use:

Eat 1 teaspoon of this syrup 2 times a day, one before your lunch and another before dinner. Keep taking for 3 weeks, then have a 3 week break before you repeat.

You’ll get better results by taking it together with cardio exercises. After 3 weeks, something will happen to your body.

All of these five ingredients are great weight loss contributors. Horseradish works effectively to cleanse the body and boost the metabolism to aid in weight loss. Have a cup of warm lemon water as the first thing in the morning is good for your overall health, it also helps cleanse your bowels and flush out the wastes.

Studies have found that add a teaspoon raw honey and 1/2 teaspoon of cinnamon powder to a cup of boiling water can aid in weight loss effectively.

As one of the most popular spices, ginger affects weight in several ways:

1. Ginger boosting a healthy digestion, and an efficient digestive system is essential for weight loss.

2. Ginger is recommended to treat obesity, as studies have found that it can boost metabolism by up to 20%. A faster metabolism means you can burn off more fat that stored up in the body.

3. Researchers showed ginger has a significant effect on the satiety feeling after your meal, means you’ll feel fullness quickly after eating ginger.

Besides, if you drink ginger water more often, it will also detox your body. For people who drink too much alcohol, or eat too many toxic foods, it’s highly recommended to add a piece of ginger in your water to cleanse the harmful toxins.

Cinnamon and lemon also help with your digestion and flush toxins out of your body. This syrup is also good for your heart, this is thanks to horseradish, as it contains a good amount of potassium, which helps maintain a healthy heart rate and reduce the high blood pressure.

Sources: progressivehealth.com/ healthylifetricks.com/ seekingfit.com

Read More By Author Heidi Kristoffer.

A Sweet Syrup That Helps Detox Your Body, Lose Weight, Improve Brain Function and More

This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

What we all should be doing first thing in the morning

A simple, cheap and effective way to jump start your metabolism, weight loss and improve your health

What if I told you that by doing this every day, making it part of your morning routine just like brushing your teeth, would help you to lose weight, flush out toxins, hydrate your body and skin, improve brain function, give you more energy and decrease your appetite, would you do it?

Drinking water upon rising in the morning can have huge health benefits!  Some people call it water therapy and has its origination in Ayurvedic medicine.  It is purported to help with numerous diseases such as cancer, asthma, high blood pressure, arthritis, diabetes and migraines.

To reap the benefits, drink the water upon waking (ideally 45 minutes before you eat) and make it part of your morning routine.  Most us are walking around in a dehydrated state. So, start your day off the right way!

Ideally filtered water that is void of chemicals and fluoride is best.  I personally like the Berkey filter system as this is affordable for many instead of a whole house system.  Most water pitchers are ineffective for removing most of the chemicals in our water but there are a couple good ones out there such as the “Clearly Filtered” pitcher.  But even if you don’t have a water filter system, it does not mean you should not drink up.

For most people 16 oz. of water in the morning is the right amount. Others say to drink double this amount. This may be a lot of water to consume for most people first thing in the morning.  My suggestion would be to start out with 8 oz. and slowly work your way up to the higher amount and see how you feel. Moderation is key as too little or too much water is never a good thing.

The 8 glasses filled with 8 oz. of water is a myth and no science behind this reasoning.  Another simple rule is to divide your body weight in half and drink this amount in ounces. But if you are a large person, this may feel like you are spending your day drinking water!

Instead focus on getting that glass of water first thing in the day and then add in water, herbal teas, fruits and vegetables during the day.  If your urine is very pale yellow throughout the day, then you are hydrated. If it is a bright yellow to orange, drink up!  Riboflavin, a B vitamin can make your urine a bright yellow.

Benefits to drinking water first thing in the morning

It can jump start your metabolism

 It can increase your metabolism by 24% for the first 90 minutes after consuming that glass of water. Another study showed that it can increase your metabolic rate by 30% for the next 40 minutes after the water is consumed.

Hydration

 This is more important that you think.  When dehydrated, we may experience brain fog, lack of energy and metal clarity.  Hydrating in the morning can increase the flow of oxygen which is energizing.  Hydrating will also help the skin to look younger.

Flushes out toxins

Support your kidneys by helping them to flush out toxins and give your body the water it needs first thing in the a.m.  Speed up the detox process by adding a tablespoon of lemon juice to your morning water.  This is best done prior to brushing your teeth in the morning as the film on your teeth will protect the enamel from the acidity in the lemon juice.

Support brain health

Your brain tissue is 75% water.  Not having enough water can make you feel tired, drained and can cause mood swings.

Prevent you from overeating

Just by drinking water you feel full.   Studies show that those who consume water before every meal lost an average of 4.5 pounds over a three-month period.  That’s with no dieting, not changing your eating habits-just adding in water.

Less colds and Flu

Staying hydrated helps to maintain the health of your lymphatic system which also affects how your body fights off infection.

If you are looking for a simple, cheap and effective way to improve your health and stimulate weight loss, then this is it!

Sources

Bauman, E. & Friedlander, J. (2014) Therapeutic Nutrition. CA: Bauman College.

Carroll, A. (8/24/15) No, you do not have to drink 8 glasses of water a day.  http://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html

Clinical trial confirms effectiveness of simple appetite control method

How Toxins make you fat

Water induced thermogenesis

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the  book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today!

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

This Simple Daily Tip Can Improve Your Health And Jumpstart Weightloss

Express yourself: how a charity is using dance to improve mental health

Ten young people from Manchester mental health charity 42nd Street are struggling to spin their legs round their bodies while keeping their hands anchored to the studio floor as they’ve been shown. Instructor Kevin Turner stops them and explodes into his own demonstration of high-speed repetitions of the sequence, while they watch in astonishment.

“Look, my legs are all over the place,” Turner pants mid dance. “They are going like crazy. When I was ill, I often felt that things were happening that were out of my control. Can anyone else relate to that?”

Turner, 34, sits down, perspiring, among the group of young people aged 16 to 25. Several hands go up hesitantly, and a young woman quietly says, “I can”.

Turner founded Manchester-based Company Chameleon in 2007 with his friend Anthony Missen. Their was aim to make hard-hitting contemporary dance exploring the reality of being male in greater Manchester. Turner has bipolar disorder, as does at least one of the youngsters in this workshop, and he has told them his diagnosis.

Kevin Turner’s workshops help young people to use dance to explore their mental health problems.

Three years ago, Turner was sectioned and spent more than a month in hospital and almost a year working his way back to the physical and mental health he needs to perform.

He wants the young people he’s teaching today to see that they can use dance to explore their own mental health problems, and the impact on the people around them. Most of them have never danced before, but 42nd Street is convinced that dance can help build trust and confidence, without the need for words.

Turner’s latest work, Witness, performed by Company Chameleon’s five dancers, portrays his own experiences of his breakdown and the perspective of his friends and family. It is premiering at Plymouth University on 19 October, and touring until the end of November. Each performance will be supplemented by a workshop with schools, colleges and youth groups.

Sitting in his baggy trousers and T-shirt, this “lad” from Stretford, is clearly in control of himself and is a powerful image of hope for the young people he teaches. His demonstration was not some kind of ego trip, but to help them tap into the shared emotions of breakdown and give them the confidence to use their bodies to tell their own stories. They start by using exercises, sections from Witness and their own moves.

Turner and mental health charity 42nd Street believe dance can build trust and confidence.

“Where dance is different from simply doing exercise – which of course makes you feel good because of the endorphins – is that it helps you to use the physical to experience your internal world,” says Turner.

He believes his own mental health problems started when he was a teenager, but he did not recognise depression and tried to ignore it until it was no longer possible.

Dancing helped him handle the pain of his parents’ divorce from the age of eight, when he became a member of the Trafford Youth Dance Theatre. He argues that young people need to be aware of how creative movement can support good mental health.

There is nothing fluffy about this. Dance work like this should be recognised as a pre-crisis intervention

Simone Spray

Recent figures suggest that last year, nearly a quarter of a million children and young people were in contact with mental health services for issues such as anxiety, depression and eating disorders. But research also shows that 28% of children referred for support in England – including some who had attempted suicide – received no help in 2015.

The number of referrals to 42nd Street is high. The charity, which has been running for almost four decades, is commissioned by the NHS to provide mental health support, including counselling, to young people across Manchester. However, advisers are having to tell suicidal young people they will have to wait more than four months for one-to-one support.

“It’s not something we are happy about,” says chief executive Simone Spray. She also worries about the short length of therapy, when it does happen, leaving young people without support before they are properly well. The charity’s solution is to invest heavily in the arts – including the new Horsfall Centre for performance, opening in December – to give young people what Spray calls “wrap-around support”.

Spray says: “There is nothing fluffy about this. Dance work like this should be recognised as a pre-crisis intervention, because it has such a positive impact on some young people.” In her view, it can prevent them needing to access therapy at all, or at least keep them feeling better until more formal help is available.

The young people in Turner’s workshop seem relaxed and focused. Kelly (not her real name) has bipolar disorder and was initially afraid she would not be able to do the exercises, but now she is beaming and keen to continue. “This has really drawn me in. At first I thought OMG! But now I’d like to do it again. People see bipolar as a joke, but Kevin has shared what happened to him and it’s helped us express the way we feel.”

• In the UK, the Samaritans can be contacted on 116 123. In the US, the National Suicide Prevention Hotline is 1-800-273-8255. In Australia, the crisis support service Lifeline is on 13 11 14. Hotlines in other countries can be found here.

Join the Social Care Network to read more pieces like this. Follow us on Twitter (@GdnSocialCare) and like us on Facebook to keep up with the latest social care news and views.

Express yourself: how a charity is using dance to improve mental health

Top 10 Ways To Improve Liver Function (And liver-cleansing foods)

Top 10 Ways To Improve Liver Function (And liver-cleansing foods)

Can Exercise Help Improve Posture?

Poor posture is a problem we’re all aware of but something that we rarely do anything about.

Long periods of sitting, looking down at your phone, laying on the couch in all sorts of positions.

It’s no wonder our posture is so bad.

When it comes to posture it’s just accepted that we are the way we are.

But does it have to be like that?

What Does Exercise Even Mean

Everyone takes the word exercise to mean different things.

As a health practitioner, I hear people describe exercises in so many ways. From stretching and running to gym, yoga and pilates, everyone has a different definition to what they classify as exercise.

Lucky for you, exercise is a combination of all these things put together to get the best changes in terms of your posture.

How does Exercise Improve Posture

Exercise is something we all know we need to do but never get around to finding the time to do it.

Unfortunately, because of the way you hold your body over extended periods of time, your joints and muscles start learning specific movement patterns to compensate for the position you keep your body in.

If you’re sitting at your desk for 2-3 hours at a time day after day with your neck craned towards the screen and your shoulders and back slumped forward, does it really come as much of a surprise when your posture looks the way it does?

The worst part is, it’s not something that happens over a few weeks or months. It’s something you’ve taught your body to do over multiple years.

Exercise begins to change the interaction of the muscles affecting your posture so you can re-teach your body what good posture is.

• Stretching 

While most people take stretching for granted its one of the easiest things you can do to help start changing your posture.

As your posture begins to change there are muscles which are commonly known to become overactive and take up the slack for other muscles which tend to become weaker.

It is these weak muscles which cause the change in your posture and the overactive muscles that keep it there.

Stretching can help reduce the build up of tension in these overactive muscles and reduce the likelihood of pain coming on because of this tension.

• Strengthening and Rehabilitation

It’s very difficult to strengthen a weak muscle when there is an overactive muscle still at work.

I’m sure you’ve heard the hype about strengthening your core to help hold your body in better posture. This is all very helpful information, but when there are muscular imbalances that have developed, weak muscles should only be addressed after overactive muscles dysfunctions have been corrected.

Strengthening and rehabilitation through specific movements can help to correct poor patterns that you have taught your body over time. Strengthening increases the ability of your weaker muscles to cope with the load you add to your body when you do things such as sitting or standing for long periods.

What Can you Do To Improve Your Posture

Stretching and strengthing come from different avenues. When it comes to posture correction visiting a health professional should always be your first step.

A health therapist such a physiotherapist or chiropractor can help improve your poor posture. They can also provide you with an exercise program and advice about which areas of your body need work to change your posture.

Whether it be through running or specific weight training at the gym, or yoga and pilates to stretch tight muscles and increase strength all are beneficial exercises to improve posture.

What exercises do you do help your posture? Let us know in the comments section below.

Can Exercise Help Improve Posture?