Herald - Issue 424

Page 46 • The HERALD • 2nd June 2022 v THE HERALD - INDEPENDENT AND PROUD OF IT v Bowen Fascial Release Technique For Back Pain, Frozen Shoulder, Muscular Aches, Sports Injuries, Sciatica and more! • Specialising in Pelvic Rotation and Perceived Leg Length Difference Correction TREATMENTS 1 AND 2 ARE HALF PRICE WITH THIS ADVERTISEMENT Tel: 023 8067 5814 or email: sam@reflotherapies.co.uk Marchwood • Fully Insured Samantha Fisher Cert. ECBS $ Kit Davison FHP MCFHP MAFHP Qualified Foot Health Practitioner • Corns, Calluses, ingrown toenails, • Athlete’s Foot and thickened toenails. • Toenail and fingernail cutting. Flexible appointments and home visits available. 07752 674591 kdavison@kdfootcare.co.uk http://kdfootcare.co.uk Health, Beauty &Wellbeing Waterside Stoma Support meets at St Andrew’s Church, Dibden Purlieu every other month. A Stoma Nurse is in attendance along with a stoma care company when available for advice and samples. eir next meeting will be on Wednesday 13th July at 1.30pm until 3pm . With refreshments and home-made cakes (for a small charge) a friendly face is guaranteed. Friends and carers are welcome to go along to chat to fellow ostomates. For more information telephone Hazel on: 023 8089 1934 or email: juderhay@outlook.com STOMA SUPPORT Learning Mindfulness can help you become more aware of your emotions and thoughts as the techniques help you focus your thoughts, feelings and sensations in the present moment rather than dwelling in the past or imagining the future; learning these techniques can help you reduce stress. Mindfulness is just part of a range of support available from Oakhaven Wellbeing for anyone who is living with a life limiting illness, is a carer, or has lost a loved one, and lives in the Waterside, Totton and New Forest. If you are unsure whether Mindfulness would help you, then why not go along to a taster session which o ers an opportunity to learn about mindfulness and its bene ts, with an introduction to mindfulness techniques. ere’s a Taster sessions on Friday 15th July from 2pm-4pm, then an 8 week Mindfulness course starting in September. To nd out more please telephone the Coates Centre on: 01590 638521, pop into the Coates Centre, Lower Pennington Lane, Lymington, SO41 8ZZ or visit: www. oakhavenhospice.co.uk/wellbeing/courses-and-activities/ e Coates Centre is open from 10am until 4pmMondays to Fridays. You can drop-in at any time for information, support and signposting. You do not need to be referred or be known to Oakhaven. Mindful about Stress Healthy Heart Tip: Forming Good Habits Written by the Health Promotion and Education Team at Heart Research UK Many of us will be considering how we can maintain the heart-healthy habits - staying motivated can be particularly challenging, especially during the winter months, however research indicates that if we are able to maintain a habit for around 66 days, it can turn from a short-term to a long-term habit. To help you reach your goals over the coming months, here are some tips for increasing success: Set a Goal One of the most important things we can do for our motivation is set a goal. It helps us to focus on the future and gives us something to aim for. Remember to make your goals Speci c, Measurable, Attainable, Realistic and Time-bound (SMART). Challenge Your Thinking Next time you nd yourself shying away from a positive habit such as exercising or cooking a healthy meal, consider if the thoughts you are having about the task are logical or helpful. For example, instead of saying “I don’t have time to cook”, you may say to yourself “I don’t have as much time as I would like, but I can still make something quick and healthy”. Set Cues Setting reminders or cues for ourselves can increase our chances of success. Try taking out your sports kit the night before a run or setting an alarm to move once per hour. Track your Progress Tracking progress can be a great way to see the improvements we make, which can increase our motivation to continue. You can use apps such as MyFitnessPal, or even a simple spreadsheet to track weight loss, running times or the number of vegetables you eat per day! Pair Up Forming a habit with a friend or family member can be a great way to increase accountability and share success! For more tips on how to stay healthy, sign up for our weekly healthy tips at: www.heartresearch.org.uk/ healthy-tips To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: www. heartresearch.org.uk/heart-research-uk-recipes-2 Or have a look through our Healthy Heart cookbook lled with recipes from top chefs, celebrities and food bloggers: www.heartresearch.org.uk/heart-research- uk-cookbook How do bananas help with sleep? Bananas are well known for being packed with potassium along with being rich in magnesium, vitamin B6, and protein. ese nutrients help to produce sleep hormones serotonin and melatonin which help you doze o . How do bananas boost sleep hormones? An essential amino acid called tryptophan is found in bananas and has been found to improve sleep quality. Our bodies are unable to produce tryptophan, so having a banana helps to boost levels of the amino acid. Tryptophan helps to produce serotonin, which is a neurotransmitter that promotes relaxation by slowing down messages to nerve cells. Serotonin also helps regulate melatonin, which is a sleep-inducing hormone that controls our circadian rhythm, also known as the sleep-wake cycle. What are the benefits of potassium? With bananas being one of the best sources of potassium, it is worth noting how potassium bene ts the body. One way is by helping to relax your muscles. When you have low levels of potassium, your muscles become sti which causes muscle cramps and spasms, disturbing a good night’s rest. e cramps are very uncomfortable, which will make it harder to fall asleep. e extra potassium from eating a banana helps to stop and start muscle contractions e ectively, lowering the risk of spasms and cramps keeping you awake. Another bene t is lower blood pressure. Stress can cause high blood pressure, along with a lack of sleep. Potassium helps to reduce blood pressure by relaxing your blood vessels and improving blood circulation. Consuming potassium also lowers pressure on your kidneys and helps to ush out extra sodium out of your body. is reduces the risk of high blood pressure, preventing strokes and heart disease. How does magnesium help with sleep? Magnesium is found in bananas and has been found to reduce anxiety and stress levels. Magnesium a ects the hypothalamus, which is the part of the brain that controls the pituitary and adrenal glands. When magnesium levels are low, these glands increase the stress hormones, which makes people feel anxious. Stress and anxiety are o en associated with sleep disorders like insomnia, so a banana might be the perfect snack to help calm down before going to sleep. Also, magnesium helps to maintain the GABA levels (Gamma-Aminobutyric acid). GABA is the neurotransmitter that slows down the brain waves and calms the body. Expert Reveals the One Food that Will Improve Your Sleep by Sleep expert Jasmin Lee from Eachnight.com