We spend a third of our lives asleep and the reasons behind why we sleep are still not fully known however the main thoughts are that the body needs time to recuperate from the days activities however this is not 100% accurate because research has shown that 8 hours worth of sleep would only conserve 50kCal the equivalent to a piece of toast. But we need sleep as it’s essential in maintaining normal levels of cognitive skills such as memory, speech, innovative and flexible thinking, meaning sleep plays a significant role in brain development.
So if we didn’t sleep our brains ability to function would start to deteriorate, we would start to feel grumpy, irritable and forgetful. After just one bad nights sleep you would start to find it more difficult to concentrate and your attention span shortens. With continual lack of sufficient sleep the part of the brain that controls language, memory, planning and sense of time is severely affected. In fact if you lost 17 hours of sleep your performance would decrease to the equivalent of having a blood alcohol level of 0.05% – two glasses of wine.
Individuals that are sleep deprived often have difficulty in responding to rapidly changing situations and making rational judgements. Sleep deprivation also has a major impact on emotional and physical health as well. Disorders such as sleep apnoea – resulting in excessive daytime sleepiness – have been linked to high blood pressure and stress. There is a strong link between obesity and sleep deprivation as key chemicals and hormones that control appetite are released during sleep. Meaning not enough sleep…. Increased appetite.
There are many helpful hints and tips on how to promote a good nights sleep our top 5 are below
Get into a routine – go to bed at the same time, wake up at the same time and if you’re going to nap be smart about how long you nap for.
Make your bedroom sleep friendly – try to only use your bed for sleep or sex as then your body associates your bed with nodding off.
Follow a healthy lifestyle – stay away from big meals at night and avoid caffeinated drinks before bed. Increase exercise levels to 30 minutes every day – doesn’t have to be done at once can be broken up – avoid directly before bed unless it’s a relaxing exercise such as yoga/tai chi.
Quit smoking – Nicotine in cigarettes plays havoc with the body at night as the body has withdrawal symptoms from nicotine and nicotine is a stimulant so it keeps you awake.
Switch off – try to leaves all the days stresses at your bedroom door. By imagining a box and putting all your stresses, strains, troubles and strife’s in the box you will hopefully have a better nights sleep.
These tips are just the start of how we can help if you would like to know more about how to follow a healthier lifestyle, how to go smoke free and additional help with relaxation call us on 0800158 3535, visit a health supporter in one of our community sites in Birmingham or check out our website www.healthexchange.org.uk and we’ll be happy to help.
When is a walk not a walk; when its an exciting health walk.
Walking doesn’t have to be boring. Add some spice by turning yours into a treasure hunt (X marks the spot reference clear now!). We have the perfect walk for it: Sarehole Mill.
Read the description from our walk coordinator, Catherine, below.
In just a few miles around Sarehole Mill in Birmingham there are many interesting things to spot, and history to learn. What better way to do this than take a walk through the area with Health Exchange? Through this FREE walking scheme you can become more physically active, make new friends and explore your local area. You will also get a FREE Be Active leisure card that can be used at Birmingham City Council leisure facilities throughout Birmingham.
At on one of our early walks, from Sarehole Mill, we had the pleasure of being joined by local resident John Gilbert, who told us much about the history of the area as well as details of the local wildlife.
In less than 100 years the area between Sarehole Mill and the bridge on the Stratford Road at Greet Mill has changed dramatically. John recalls that in 1923 there were cattle still grazing on Greet Mill Meadow. The area is now mostly woodland, and there are no cattle to be seen. The present bridge was constructed in 1914 to replace the old wooden bridge when the area was largely open countryside.
More recently the area has undergone flood control measures, with two weirs being constructed in 1973. Also around this time, groups of local people joined forces to persuade the City Council to take more interest in the wildlife and nature of the area, and also started to plant the native trees that can be seen there today.
There were many different trees and plants planted, which each contribute something important to the local ecosystem, examples including Blackthorn, Wild Garlic, Hazel, Hawthorn, Crack Willow, Elderberry and much more.
The river itself has been rerouted from its original course and the river bed has been deepened in places to help reduce flooding. Periodically there is a need to repair the reinforced banks as the river is gradually eroding back towards its original position.
Whilst on the walk from Sarehole Mill you will also see two sets of stepping stones that were built in around 1974 to allow increased access to both sides of the river.
And don’t forget the popular reason for people to visit the Sarehole Mill area – the author JRR Tolkien lived there when he was a boy, and the local area is said to have been a great influence on his books The Hobbit and The Lord of The Rings.
Come and join Health Exchange in exploring this wonderful area of Birmingham, get some fresh air and exercise that will be good for both your physical and mental wellbeing. The walk takes place every Wednesday at 2pm and the meeting point is the Sarehole Mill car park on Cole Bank Road, which can be reached on the number 11 and 5 bus routes.
Health Exchange has formed an exciting partnership with Metropolitan College Sutton Coldfield by recently opening a Health Information Shop in the Student Centre of the campus.
Every Thursday from 11.30am – 2.30pm, Students and Staff visit the Health Information Shop to get information and advice on positive lifestyle choices.
The shop is stocked with leaflets on various health conditions and is free to take away.
On the day, there is an organised walk from 12pm – 12.30pm, which is a great way to get some exercise and fresh air after a morning of studying. Students can also monitor their Blood Pressure and Body Mass Index to help them stay healthy.
Students and staff can also be referred to the Health Trainer Service if one to one support is required.
By Health Exchange bringing the Health Information Shop to the Students it is a great way for young people to get involved and stay fit and healthy.
15 years ago the internet was a rare and wonderful thing being handed out on downloadable CD’s. Websites were for big companies with corporate identities. Now, everyone has got one – and ours is really important to us.
Our website helps build an online community for Birmingham, allowing people to educate themselves to make the right choices, personally, to improve their health and wellbeing. It is a universal tool which can be used by anyone, be they young or old, well or poorly.
As well as our simple and easy to navigate design, we have a range of specific tools influenced directly by our users, such as Picture Prescription that allows pharmacists to turn your prescription into a picture, thus overcoming language difficulties.
We are always trying to improve our service. In the next few months we will launching a stop smoking specific service, complete with downloadable widgets to provide you the motivation when you need it most.
Most of all, we want our website to benefit you, the people its designed for. If you have any ideas, or suggestion, please leave them as a comment below and we will get back to you.
No, we’re not talking about protecting ourselves from the typical British Summertime but the Umbrella of services that we offer. When someone enters a Health Exchange programme we try and see all the ways our huge variety of services can help them – without overloading them. We know one solution doesn’t fit all, so tailor our services to create the right package for you.
Watch our video below that demonstrates the journeys of some of our users:
Somethings are too embarassing to speak to a doctor about?
Thats why programmes such as ‘Embarassing Bodies’ on channel 4 are so popular. Well, you don’t need to go on ‘Embarrassing Bodies’ to get the information you need thanks to our free Text Service.
Our information is confidential, up-to-date and personalised, allowing you to pick and choose the information you want, when you want it.
Simply text one of the following keywords to 07537 402 470 and we will send you information and guidance on the topic, as well as links to local services and groups. Our keywords are:
You can get information direct to your mobile before making a decision about whether to visit a GP or not. So, save yourself the embarrasment of reality TV and use our text message service today.
*All messages sent from Health Exchange will be free of charge to receive. Your operator may charge you a standard rate for messages sent to health exchange. Contact your mobile operator for specific details. Text4U is a sign up service. If at any point you wish to withdraw, text ‘STOP’ to 07537 402 470.
I feel that everyone who plans to quit uses the day as an extra incentive to take some action. First of all, the best way to succeed is not what you think. Why not? Because your thinking says you cannot do it! And this is something you have created for yourself to fail!
You have probably tried several times and failed. What makes this a problem is that repeatedly failing makes you think of yourself as a failure!
Imagine how it will feel to live without pain. The surprising part is you still remember how you felt before you started smoking. The hard part is figuring out how to quit.
Just remember a simple and compelling fact that giving up smoking is the single most beneficial thing you can do to improve your health.
Decide now and do something before it’s too late. Quit smoking today!
We are here to help. Our new stop smoking services provide free advice and encouragement for smokers who want to quit. Our specially trained advisors offer intensive support coupled with information on what to expect and how to deal with problems.
And don’t worry about weight gain. You will see the benefits to your health as soon as you stop smoking. And if you are worried about your weight it’s something you could look at once you are comfortable with your quit with the help of our health trainer services.
Well it’s getting to that time of year when little rashes, spots, blotches and patches start to appear and we don’t know why…Health Exchange can help and hopefully put your mind at rest when it comes to discovering a rash.
The most common rashes can come from:
Food allergies, anxiety, other allergies such as dyes, medicines, insect stings and metals, Irritant contact on the skin, bacterial or viral infection such as chickenpox and measles, fungal infection, reaction to a vaccine and eczema or acne.
However the most common rash at this time of year is sunburn or heat rash, as skin is exposed to hot temperatures that it is not used to and then damaged due to over exposure to ultra violet light. Common signs and symptoms of sunburn are red skin that is hot to the touch, general fatigue and mild dizziness.
So how do you avoid this type of rash…is time. The best healer for sunburn is to avoid the sun whilst the skin heals and ensure that the skin stays hydrated with soothing cream and drink lots of water to hydrate the body. Most rashes can be soothed with specific creams relating to the rash so it’s important to visit your pharmacist if the rash is new and isn’t too painful however if the rash is more aggressive and very painful visit your doctor or practice nurse as quickly as possible.
Health Exchange is there to help you find out any more information relating to rashes and to direct you to the best treatment possible. For more help and information visit one of our health supporters based in various primary care sites and community centre’s in the heart of Birmingham area, call us on 0800 158 35 35 or visit our website www.healthexchange.org.uk for more information.
Some times I wonder what would happen to me when I am older, will there be someone to support me. Will I be isolated and forgotten?
Well not anymore, as long as programs like Quality Of Life for Older People exist with professional and friendly wellbeing being advisor are around to listen and get help. A bit about what Quality Of Life for Older People
Quality of Life aims to support the independence of older people and to improve their quality of Life, enable older people to maintain and improve their wellbeing, giving Older people an opportunity to discuss their issues such as benefit and pensions, keeping safe and warm, aids and adaptations for your home, blue badge schemes and enabling Older People to find out about local activities and groups and clubs in the area.
Did you know that a lack of physical activity causes approximately 3.2 millions deaths a year worldwide? (World Health Organisation)
Increasing physical activity can reduce the risk of many conditions and diseases, such as coronary heart disease, diabetes, some cancers and depression. It also helps to improve mobility and is a key factor in controlling weight.
The NHS recommends 30 minutes of physical activity five days a week for adults and 60 minutes everyday for children. (NHS)
Here at Health Exchange we can help you to increase your levels of physical activity. Whether you are already active, but want to do a bit extra, or want to start becoming physically active, we can help you with your journey.
Our walks programme is a great way to start with some gentle physical activity. We offer short health walks of between 30 minutes and 1 hour every week throughout Birmingham. These are led by a trained walk leader who will make sure that the walk is at a comfortable pace for you, so that you can increase your activity levels gradually. These walks are also good for improving mental health and wellbeing, as you can socialise and make new friends whilst you are exercising. Our walkers repeatedly report back to us that they are surprised by just how much exercise they have done because they were having such a good time chatting to their friends and enjoying the surroundings!
Zzzzzzzz: Why sleep is good for you
