kry.co.uk > Your health > General health and seasonal

kry.co.uk > General health and seasonal > Header

General health

## Quick facts:

- A nutrient-rich diet and daily exercise can help give you a steady supply of energy
- If you’ve been feeling constantly tired for more than 4 weeks, talk to your Kry doctor to rule out medical causes

Do be aware however, that if you have felt constantly tired for 2 weeks or more, there might be a medical reason why. [Read our article](/your-health/whats-causing-your-tiredness/) on some of the medical causes of tiredness to find out whether you could benefit from speaking to a doctor about it.

## How your body makes energy

In simple terms, the sugars, fats and proteins in the foods and drinks you consume are turned into energy by your body. It does this using a complex system of converting these substances into ‘fuel’ you can use to power through your life. 

Certain lifestyle factors — for example, stress, environmental pollution or [drinking too much alcohol](/your-health/6-health-benefits-of-drinking-less/) — can damage this delicate energy production process and lead to lack of energy and fatigue.
 
The good news is that a few simple healthy changes can support your body’s energy production processes. 

## 1. Eat a nutrient-rich diet

A healthy, balanced diet low in sugar and processed foods is essential to helping maintain your energy levels. Including healthy proteins and complex carbohydrates at each meal for example, will help keep your blood sugar stable so you have a steady supply of energy throughout your day.

Research shows that certain nutrients in particular are also beneficial for energy production. The most important of these include:

- __B vitamins__  — found in wholegrains, nuts, seeds, fruits, beans, lentils, dark-green leafy vegetables, eggs, meat, fish, milk and cheese.
- __Magnesium__ — good sources include avocados, nuts, seeds, wholegrains, salmon, halibut, mackerel and dark chocolate (more than 70% cocoa).
- __Zinc__ abundant in chicken, tofu, nuts, seeds, oysters, lentils and oats.
- __Glutathione__ — found in Brussels sprouts, broccoli, garlic, chives, tomatoes, cucumber, walnuts and almonds.
- __Carnitine__ — sources include red meat, chicken, milk, fish, beans and avocados.
- __Antioxidants__ — key antioxidants include vitamin A (found in meat, fish, eggs, yellow and orange fruit and vegetables such as squash, pumpkin, sweet potato), vitamin C (found in all fruit and vegetables but especially citrus fruit, kiwi fruit and strawberries) and vitamin E (found in sunflower seeds, almonds, salmon, avocados, Brazil nuts, trout and hazelnuts).

## 2. Take care of your gut health

Making sure your intestine is populated with a healthy balance of gut bacteria is crucial to keeping energy levels topped up. A healthy gut enhances the nutrients you absorb from the food you eat, so they’re more available for your body to use for energy.

To help [keep your gut healthy](/your-health/how-your-gut-bacteria-affects-your-immune-system/), make sure you eat probiotic foods such as kefir, live yoghurt and sauerkraut, which all contain healthy bacteria. 

Also, opt for plenty of fibrous vegetables, also known as ‘prebiotic’ foods. These help feed healthy bacteria and include avocados, leeks, asparagus, bananas, onions, garlic and Jerusalem artichokes.

## 3. Reduce your stress levels

Stress has a detrimental impact on your vitality. A recent review of 23 studies has shown that psychological stress and negative emotional states such as anxiety and depression have an adverse effect on the body’s energy production systems.
 
Your energy levels will benefit if you can reduce stress by taking up relaxation techniques such as meditation, yoga and spending time in nature. These practices work by switching on the body’s parasympathetic nervous system, responsible for its essential ‘rest and recharge’ processes. It’s the reason you always feel better after a yoga class!

## 4. Get enough exercise – especially HIIT training

As we age the energy-generating capacity of our bodies’ cells slowly decreases. But, one way to halt this process is to exercise more. 

A new study shows that exercise, in particular high intensity interval training (HIIT), may enhance the body’s energy levels. In HIIT, you carry out a particular exercise such as running, cycling, walking, rowing or resistance training (for example, push-ups, squats and lunges) as fast and hard as you can for a short period, such as 30-60 seconds. Then you rest for another 30-60 seconds and continue in that pattern for 2-20 minutes.
  
A recent Australian study found that doing HIIT for only 2 minutes a day was as beneficial for your body’s cells as doing 30 minutes of moderate exercise.

## 5. Get enough sleep

Perhaps most of all, 7-8 hours of restful sleep (if you can manage it) will help you feel refreshed every day. There is no lifestyle measure on earth that can make up for the effects of a lack of sleep, we’re afraid. If insomnia is draining your energy, speak to your Kry doctor about options available. 

Remember though, if your tiredness is not relieved by any amount of sleep, there may be a medical cause. So, don’t suffer in silence — talk to your Kry doctor. We can help. 





Call out

kry.co.uk > Your health > 5 ways to increase your energy levels

5 ways to increase your energy levels

A few simple lifestyle measures can help get your body’s complex energy production systems working optimally 

General health and seasonal

## Quick facts

- Hot, humid weather is a recipe for summertime skin rashes.
- Some garden and forest plants can irritate the skin or increase sensitivity to sunlight.
- Over-the-counter anti-itch creams from the pharmacy can help resolve many summer rashes.

Heat, perspiration and exposed skin are just a few of the causes for itching during summer. But there is plenty you can do to calm symptoms and reduce the risk of these skin irritations.

## Heat rash (also known as prickly heat)

One of the most common summer skin problems is heat rash or prickly heat. This occurs when sweat glands become blocked and perspiration is trapped under the skin. It resembles a series of pinpricks and feels itchy and uncomfortable, and usually, the rash is more prominent after a shower.

Children and babies are particularly prone to heat rash. It most often appears around the armpits, groin and other areas where sweat collects. Heat rash is not contagious.

### How to prevent heat rash

Take a cool bath or shower, or apply a damp cloth or ice pack for up to 20 minutes at a time, to ease itching.

Calamine lotion will help calm symptoms. If it’s severe, a pharmacist may recommend hydrocortisone cream (for children over the age of 10) or oral antihistamines. Avoid using scented shower gels or creams. A GP can help with how to prevent heat rash if over-the-counter options don't work.

## Allergies

Skin allergies such as eczema (atopic dermatitis) may flare up and cause more itching during summer, because of exposure to pollen and in those who suffer from hay fever. Again, areas where sweat accumulates are most likely to be affected.

Eczema is characterised by dry, cracked and itchy skin and is treated with a moisturising emollient. Choose the right one for specific problems:

- Lotion thin and easily spread, this is best for damaged or hairy skin
- Sprays are ideal for skin that is sore, infected, or hard to reach
- Creams are readily absorbed, which makes them good for daytime use
- Ointments are best for very dry, thickened skin and night-time use.

Topical steroid creams can also help eczema. These come in a range of strengths, from mild creams which are available over the counter, to much stronger prescription-strength formulations.

## Problem plants

Stinging nettles are a common cause of rashes and itching during summer. These perennial plants are covered with hollow stinging ‘hairs’, or needles. These inject stinging chemicals into the skin.

You’ll know immediately if you’ve come into contact with stinging nettles as pinpricks of pain are quickly followed by raised white or red bumps on the skin. Wash the affected area to clear any hairs and avoid scratching the rash — it should begin to subside after an hour or two.

Calamine lotion will help ease the irritation. Some people swear by rubbing the rash with a dock leaf — though the science on this is light.

Occasionally nettles can provoke a more extreme allergic response. If you or someone in your family has a history of allergies, ask your doctor or a pharmacist about the correct precautions.

Some plants — including daisies, anemones, clematis, euphorbia and hellebore — contain chemicals which are skin irritants. And others, such as rue, hogweed and parsnip plants contain sap which makes skin extremely sensitive to sunlight.

Wash off the irritant as quickly as possible and apply calamine lotion. Seek advice from a pharmacist in cases of severe rash or discomfort.

Citrus juice can also cause this sort of photosensitivity, so be careful to rinse any spills when you’re out in the sun.

## Swimming rashes and itches

Swimmer’s itch — or cercarial dermatitis — is an itchy rash caused by tiny worms called schistosomes. These parasites are becoming increasingly common in freshwater lakes and ponds throughout Europe and the UK. They’re particularly prominent where there are water birds and mammals. You are more likely to encounter them in warm, shallow water — which makes children particularly susceptible.

The rash resembles reddish pimples or blisters and can appear within minutes, or days, after swimming or paddling in infested water. Areas covered by swimsuits or waders will not be affected, but symptoms tend to worsen after each exposure.

Avoid swimming in areas known to be affected, and minimise the risk by rinsing and drying exposed skin immediately after leaving the water. Use a waterproof sunscreen, as there are reports that this provides some protection from the parasites.

Swimmer’s itch usually clears in a couple of days. But in the meantime, apply cool compresses, soak in a bath of Epsom salt or baking soda, and use an over-the-counter corticosteroid cream if necessary. See your doctor if the rash persists for more than 3 days, or if there is any sign of pus, as this could indicate an infection.

Some blue-green algae release toxins which cause rashes and illness. These have been found in waters as diverse as England’s Lake District to the southern beaches of Sweden. These algae blooms are usually short-lived — but avoid swimming where you see them. The rash is an allergic reaction and severity will depend on the length of exposure and concentration of algae. The treatments for allergies, above, will help ease symptoms.

Heavily chlorinated pools and the hard, chalky water found in the south and east of England, can also cause atopic eczema and contact dermatitis. It’s wise to rinse off after swimming and apply an emollient, especially if you’re prone to these problems. A spray-on emollient provides quick, all-over relief.


livi.co.uk > Your health > How to prevent and treat summer rashes

How to prevent and treat summer rashes

Hot weather, swimming, plants and even animals can cause skin rashes and itching. Our guide will help you to be prepared this summer


kry.co.uk > Your health > How to prevent and treat summer rashes

How to Prevent Heat Rash - Treatment & Symptoms of Rashes in Summer

## Quick facts:

- Tiredness is a natural process; a sign you need rest
- However, if you have felt constantly tired for more than 4 weeks, talk to your doctor as there may be a medical reason

it’s perfectly normal to feel tired. Maybe you’ve had a late night, are sleep-deprived because of family demands, or have been working long hours. The tiredness you feel is a signal that you need to stop, slow down and rest. If you’re overweight, pregnant or on certain medications, you’re also more likely to feel tired. 

Natural tiredness passes. You go to bed, you sleep and you wake up feeling refreshed. But if you’ve been feeling constantly tired for more than 4 weeks and no amount of rest or sleep helps, there might be a medical reason.

Here we outline some common conditions that may be causing your exhaustion. 

## 1.  Iron deficiency anaemia

Does anaemia cause tiredness? it’s one of the most common symptoms, so if you feel tired and lacking in energy, you might be anaemic.

Iron deficiency anaemia is caused by a lack of iron. You need iron to make haemoglobin, a protein in red blood cells that transports oxygen around the body. Typical symptoms include tiredness, shortness of breath, heart palpitations and pale skin.

Less common symptoms include headaches, dizziness, tinnitus, hair loss, painful ulcers in the corners of your mouth, spoon shaped nails and restless legs.

Anaemia may be caused by a diet that’s low in iron, conditions such as stomach ulcers or Crohn’s disease, surgery, or in women it could be due to heavy menstrual bleeding, pregnancy or childbirth.

For vegetarians who eliminate meat, anaemia can be due to an iron deficiency. For vegans, who give up all animal products including dairy, eggs, and even honey, anemia can also be caused by vitamin B12 deficiency.

__How your GP can help__

Speak to your GP. A blood test will confirm whether you’re anaemic. If your red blood cells are small then you’ll be advised to either amend your diet, take over-the-counter supplements or be prescribed iron tablets.

__What can you do__

Eat more foods rich in iron, such as dark-green, leafy vegetables, pulses such as beans and lentils, pumpkin seeds, wholegrains, fish and lean red meat. If you’re vegan or vegetarian, you might need iron supplements. 

## 2.  Nutritional deficiency

Being tired all the time may be a sign of a nutrient deficiency. Here are some of the most common ones that can cause tiredness.

- __Vitamin B12 :__ Essential for the production of red blood cells, a deficiency can lead to vitamin B12 deficiency anaemia – called pernicious anaemia. This is most often caused by an auto-immune disorder that prevents the body absorbing vitamin B12 from the food you eat. But occasionally it may be caused just by a diet that is low in vitamin B12. Foods that contain vitamin B12 include meat, salmon, cod, dairy products and eggs – so those who are vegan or vegetarian, may also need supplements.
Symptoms include extreme fatigue, disturbed vision, pins and needles, muscle weakness, irritability, depression, poor memory and concentration.
A blood test will confirm whether you are low in vitamin B12. Will taking vitamin B12 prevent fatigue? There is evidence to show it helps. Injections or tablets of vitamin B12 are usually used as treatment.

- __Vitamin D3 :__ Studies have shown a strong connection between vitamin D3 deficiency and fatigue. This is especially common in elderly people who don’t get outside as much. Sunlight on your skin is the best source of vitamin D. Foods that contain vitamin D3 include oily fish, mushrooms, egg yolks and fortified foods.

__How your GP can help__

Tell your GP about your symptoms. They may need to organise blood tests to identify the vitamins and minerals you might be low in.

## 3.  Hypothyroidism (underactive thyroid)

If you constantly feel exhausted and also have other symptoms such as weight gain, depression, muscle aches, joint pain, dry skin, brittle nails, thinning hair, loss of libido and irregular or heavy periods (in women), you might have an underactive thyroid. This is when your thyroid is not producing enough thyroid hormones, which causes your whole system to slow down — and makes you tired all the time.

__How your GP can help__

Tell your GP about your symptoms. They may need to organise a  thyroid function test. This looks at levels of thyroid stimulating hormone (TSH) and thyroxine (T4) in the blood. A high level of TSH and a low level of T4 could mean you have an underactive thyroid.

An underactive thyroid is usually treated by taking daily thyroid hormone replacement tablets. Certain foods can help to support your thyroid function, including leafy greens, vegetables, fruit, organic lean meat and fish.

## 4.  Depression

Overwhelming fatigue might be a symptom of depression. A recent study shows that fatigue is one of the most frequently reported physical symptoms of depression, occurring in more than 90% of patients. 

Psychological symptoms of depression might include continuous low mood or sadness, poor concentration, low self-esteem, feeling tearful, irritable, anxious and worried. 

Other symptoms might include moving and speaking more slowly, changes in appetite, unexplained aches and pains and lack of energy.

__How your GP can help__

If you experience symptoms of depression for most of the day, every day for more than 2 weeks then you should talk to your doctor. When you’re depressed it may seem that nothing makes a difference, but it’s vital that you seek help. 

Treatment may involve making lifestyle changes such as eating healthily, exercise, giving up smoking or drinking (nicotine and alcohol can make depression worse).

Your GP may  refer you for talking therapies such as Cognitive Behavioural Therapy (CBT) or prescribe medication to help you recover. It’s important that you do get help. Left untreated, depression can interfere with all aspects of your life.

## 5.  Other causes your GP might investigate

This is by no means an exhaustive list of all the many medical causes of tiredness.

Your doctor will ask you questions about the symptoms accompanying your tiredness and may carry out tests.

These include inflammatory conditions such as coeliac disease, in which your immune system reacts to a protein in gluten. 

Other considerations include sleep disorders such as sleep apnoea, in which you wake on numerous occasions during the night because your breathing stops and starts. This symptom is often related to obesity, so if you suffer from that and/or experience a lot of daytime sleepiness, ask your doctor about sleep apnoea.

Your tiredness could also be down to mental fatigue. it’s worth discussing this with your doctor, as a psychological option such as a course of talking therapy might help you to recover. 

In some cases, unexplained tiredness might be a symptom of something more serious.  That’s why it’s better to talk to your doctor about it, rather than ignore the issue. It’s what we’re here for.

__Reviewed by: Dr Harriet Bradley, Kry Medical Director__ 


kry.co.uk > Your health > What’s causing your tiredness?

What’s causing your tiredness?

It’s not always easy to tell the difference between feeling naturally tired and the type of exhaustion that might have a medical cause. Our guide will help


What's causing your tiredness? Causes, Symptoms & Treatment

What’s causing your tiredness? 

Holidays are a time to relax, switch off and enjoy time with family and friends.
 
We often think about how to give ourselves a physical rest to ‘recharge our batteries’. But most of us  rarely consider how to rest emotionally –  by connecting better with ourselves and our loved ones during our precious time off.
 
Being emotionally healthy means we’re better placed to accept and manage our full range of feelings. Research suggests building emotional resilience also helps sustain our overall health and wellbeing. 
 
Even if you’re not getting away and just having a holiday at home, this is still an opportunity to make your holiday time count emotionally as well as physically.

## 1. Give yourself permission to rest

In today’s hyper-connected world, it can be hard to switch off and relax. Giving yourself permission to stop and unwind is vital.
 
You might find you’re tempted to plan lots of activities into your schedule and pack in everything you don’t usually have time for.
 
But ‘it’s important to allow yourself time to rest,’ says Lina Anderhell, Kry registered psychologist. ‘Recovery should be a part of the holiday, even if that’s hard with children or family. You might have to be pretty strict and plan times when you can let everyone know you need some me-time to rest and recover.’
 
Holidays exist for a reason and Anderhell recommends asking yourself what is important to you and exploring your own emotional needs as a starting point.

## 2. Figure out what you need from this break

Tapping into your emotions and being in tune with how you’re feeling is important in understanding what you need from a break. This can help to ‘guide our behaviours,’ says Anderhell. ‘If we feel drained or exhausted, it’s a signal we need to take time for recovery. If we feel anxious, it’s a prompt that we need to deal with something.’
 
Anderhell notes that how we improve our wellbeing and take time to recover is an individual thing. ‘The common misconception is that recovery has to be a passive thing, lying on the sofa,’ she says.
 
But while getting enough sleep and rest is important, Anderhell suggests there are different kinds of active recovery that can be beneficial for our emotional wellbeing.
 
- Low-intensity workouts such as Pilates
- Walking/hiking
- Being outside in nature
- Doing work in the garden
- Socialising with friends
- Yoga and meditation
 
What you do for work can also be a factor in what you decide to do while on holiday. If you read a lot in your job, you might find that sitting and reading is not what you want to do, but exercise and getting outdoors could work better for you.

## 3. Be present for what you’re doing

[Practising mindfulness](/your-health/why-mindfulness-matters/) is one way to help reduce stress and anxiety. Being more mindful can also help us be more present for friends and family, by increasing our focus on the moment (if you’re unfamiliar with it, the [Headspace App](https://www.headspace.com) is a simple way to learn mindfulness).
 
While on holiday, Anderhell says that simple things we can do include putting away our phone, turning off our computer and making sure we have out-of-office replies to work emails to help us stay more present.
 
‘Actively try to be present when you’re hanging out with friends or family and not be distracted by other feelings or thoughts,’ she says. ‘One thing is to notice when you feel distracted and to shift the focus back to what you want or who you want to focus on,’ she says.

## 4. Set aside time for meaningful bonding with friends and family

Research has found there are five ways to improve our wellbeing: connect, be active, take notice, learn, and give.
 
Connection and social relationships are critical to promote your wellbeing. Spending meaningful time with friends and family while on holiday is a great way to improve your emotional health.
 
Try to create opportunities for having quality time together such as planning meals, cooking and eating together and playing games.


## 5. Make an effort to make memories

Lasting memories are created when we engage our senses. Breaking your routine and sharing experiences is a chance to create good memories and increase your positivity ratio. This refers to the total amount of positive feelings compared to negative that you experience.
 
Here are some ideas:

- __Explore:__ All our senses are triggered when we experience something or somewhere new. You could travel to different places, spend a day out at a special event or historic landmark.

- __Create something together:__ Working together as a team, using your imagination and engaging your senses by making something are great ways to create memories. It might be a new recipe, a scrapbook, or building a snowman or den in the garden.

- __Be active and get outside:__ Relaxation that’s passive doesn’t create memorable occasions. It’s why sitting on the sofa scrolling through our phone is not something we hold as a cherished memory. Cycling, outdoor games, hikes and sport activities are fun, easy to do, budget-friendly and memorable.

- __Learn something new:__ Learning new things isn’t left in the classroom. Doing this with friends and family is a fun way to strengthen connections and gain a sense of accomplishment.


## 6. Use respectful dialogue to deal with conflicts

‘Conflict with families or partners can be common during holiday times,’ notes Anderhell.
 
One way of minimizing conflicts is to talk to the people you are going to spend holiday with beforehand, so that you have the same expectations and that everyone gets to do a little of what they wish for, she advises.
 
However, Anderhell says it’s not always possible or healthy to avoid an argument. This is especially the case if there is a conflict or problem that prevents you from enjoying yourself.
 
In order to deal with conflict in a healthy way, use positive communication and respectful dialogue. Anderhell suggests:

- Plan to have a conversation at a reasonable time for everybody involved.
- Don’t blame and point fingers.
- Use statements such as: ‘I feel…’ or ‘I need…’ that express your needs and emotions.

This helps to defuse heated arguments by expressing things from your perspective, rather than blaming the other person. It opens up the conversation for everybody to share their feelings and come to a resolution.

## 7. Tap into your creativity

When you’re on holiday and your mind is more relaxed it might be easier to get creative, think outside the box and to tackle things in new ways.
 
So, holiday time can be a chance to explore different combinations of ideas and test out different solutions. If you’re facing a particular problem, try keeping a journal or drawing about it, or talking it through on a long walk with a partner or friend – when your mind is relaxed you may find a creative solution that you couldn’t think of in your everyday life, because of the stress you were under.
 
Your downtime could be the perfect opportunity to make plans, set new goals, jot down notes, develop a creative project, and form new ideas. Getting creative on holiday in this way can also help you feel more motivated to get back to work after it.

__This article has been reviewed by Lina Anderhell, Kry registered psychologist.__



kry.co.uk > Your health > How to increase your emotional wellbeing on holiday

How to increase your emotional wellbeing on holiday

From making memories to bonding with friends and family, there are simple ways to get the most emotional health benefits  from  your holidays


## Quick facts

- 10 minutes spent in natural surroundings is enough to help alleviate stress
- Being outside can help sleep by regulating your natural sleep/wake cycle
- Access to nature is beneficial for psychological wellbeing - especially in children

Most of us feel good when we’re surrounded by beautiful natural scenery. We instinctively know that being in nature enhances our health, immunity and happiness. In fact, it's one of the most effective ways to [improve your emotional wellbeing on holiday](/your-health/how-to-increase-your-emotional-wellbeing-on-holiday/). Now science proves it. Here are some of the ways that spending more time in natural environments can help benefit your health.

## 1.  Sleep

A recent US study has shown that spending more time outdoors can improve sleep quality. The researchers surveyed over 250,000 people and found that those who spent more time outdoors, most days, had greater levels of physical activity which promoted better sleep. Being outdoors in natural light also helps to reset circadian rhythms which regulate the sleep-wake cycle.    

## 2.  Stress levels

If you’re feeling stressed a dose of ‘nature therapy’ can help. In one US study, it was shown that as little as 10 minutes in a natural environment can help you feel happier and lessen the effects of physical and mental stress. Being in a green space causes your brain waves, heart rate and breathing to slow down and blood pressure to drop and this helps you to feel calmer and less stressed.  
Meanwhile, other research has found that spending 20-30 minutes in nature three times a week can reduce levels of stress hormones in the body.

## 3.  Mental health – especially for children

Having access to nature is beneficial for psychological wellbeing. A recent Danish study has shown that regular access to greenery may help protect against mood disorders, depression, neurotic behaviour and stress related issues. Evidence suggests that regular exposure to nature in childhood – parks, forests, woodlands and rural settings – may reduces the risk of mental health and psychiatric disorders in adolescence and young adulthood.  

## 4.  Mood and wellbeing

According to one study, a 90-minute walk in a natural environment can help lower levels of rumination. This is the ‘negative mind chatter’, associated with negative mood, depression, stress and anxiety.  
For calming benefits, being near the sea has a particular effect. Research shows that spending time by ‘blue spaces’ such as the sea, river, lake, waterfalls and fountains has many benefits for the mind and body including lowering stress and anxiety, reducing heart rate and blood pressure, slowing the breath and calming the nervous system.  

## 5.  Overall health and wellbeing
Those who spend at least two hours in nature a week have better health and psychological wellbeing than those who spent no time in natural environments, research has found. Plus, it didn’t matter whether those 120 minutes were spent outdoors all in one go, or broken into shorter visits, the effects were equally beneficial.  

## How to get more nature into your daily life

Here are some suggestions for ways you can experience more of the health benefits of nature:

- __Gardening:__ All that mowing, weeding, digging and planting will work wonders for your fitness levels and being immersed in nature will boost your health and mood too.
- __Cultivate a window box:__ If you don’t have a garden, get your daily dose of nature by growing plants, flowers and herbs in a window box on a window sill.
- __Walking:__ Aim to go for a walk every day. Head for the nearest green space such as your local park, common, river walk or beach walk and try to spend at least 20 minutes walking.
- __Hiking:__ Put the stresses of the week behind you by going on a long walk or hike at the weekend. 
- __Visit a local beauty spot:__ Local landscaped gardens, a waterfall, walk along the river – the choices are vast. In the UK, it costs only £6 a month to join the National Trust for access to acres of national parks and beaches.
- __Play outdoor sports:__ Take up a sport that you can do in nature or parks such as tennis, badminton, golf, wild swimming, running or mountain biking.
- __Green Gym:__ Check your area for a green gym where you can improve the environment and get fit at the same time, for example by planting trees, doing conservation work, sowing meadows or working on a wildlife pond.


kry.co.uk > Your health > 5 health benefits of being in nature

6 health benefits of being in nature

Time spent in nature has a number of benefits to emotional and physical health – and it doesn’t take long to feel the effects


5 health benefits of being in nature

Eating is one of the quickest ways to comfort ourselves – food can calm, energise and nourish us, after all. And while most people occasionally turn to sweet, salty or fatty treats for a quick hit of comfort, such foods are often low in nutrients and can often leave us wanting more. 

By making healthy food choices, you can give yourself both the comfort you’re craving and the daily nourishment your body needs to function at its best.

## 1. Opt for nutrient dense foods

Notice how certain foods always leave you wanting more? A doughnut for example, is high in calories, but contains hardly any nutrients. It’s also high in sugar and fat which leads to a quick high after eating, as your body is flooded with a dose of simple carbohydrates that shoot glucose into your bloodstream. Your pancreas responds by releasing insulin to deal with the excess glucose in your blood. Then, when your blood sugar returns to normal, you may be left feeling drained and low, possibly wanting more sweet, salty or fatty snacks.

This cycle may provide quick comfort, but it isn’t giving your body the essential nutrients it needs to stay healthy. Instead you should choose foods that are rich sources of nutrients without being high in fat or calories. These are usually more filling than processed foods, keeping you satisfied for longer in between meals.

__Examples of nutrient-dense foods include:__

- Fruits – apples, pears, citrus fruits and berries
- Beans and legumes – kidney beans, lentils and chickpeas
- Herbs – oregano, rosemary, thyme and basil
- Spices – especially turmeric and black pepper  
- Whole grains – oats, wild rice and buckwheat
- Nuts – walnuts, almonds and Brazils
- Seeds – pumpkin, sunflower and chia
- Good quality proteins – lean meat, fish, eggs, tofu and pulses 
- Healthy fats – olive oil, olives and avocados

## 2. Eat for immunity

Now, more than ever, it’s important to make healthy food choices that can support your immune system.  Recent research shows that you should aim to eat at least 30 different plant foods a week to support good health and immunity. Key nutrients for healthy immune function include, vitamins A, C, D, Zinc and selenium.   

## 3. Choose foods that help your brain make the pleasure chemical

If you’re feeling stressed, worried or bored, it’s easy to turn to food as a source of comfort. Dopamine is one of the brain’s chemical neurotransmitters that stimulates the reward centre of the brain, creating a pleasurable sensation. If dopamine is low, you may be more likely to comfort eat. 

To make dopamine, you need to eat foods that contain the amino acids tyrosine and phenylalanine. Foods rich in these amino acids include proteins such as meat, fish and poultry as well as dried seaweeds, Gruyère cheese, apples, bananas, blueberries, grapes, oranges, papaya, strawberries, prunes and watermelon. Vegetables, nuts and seeds also help with dopamine production.

## 4. Make healthy food swaps

Know which sugary, fatty or salty foods are sources of temptation for you. Then, prepare healthy alternatives for when cravings arise. Here are some suggestions:

 __Ice cream__. Blend 1 chopped banana and some berries with 200ml almond milk; freeze
__Crisps__. Eat spicy roasted nuts instead. Drizzle nuts with olive oil and sprinkle with chilli or paprika. Roast in a hot oven for 1-2 minutes
__Red wine.__ Have red grape, pomegranate or cranberry juice instead
__Dessert.__ Slice up a fresh pineapple, sprinkle with cinnamon and bake in the oven for 20 minutes

## 5. Ask yourself what your body really needs

Sometimes cravings can be your body’s way of signalling that it needs something. Here are some examples:

- __Salty foods.__ This may be a sign that you’re dehydrated, which can throw electrolytes out of balance. Electrolytes are chemicals in your blood, urine and sweat that help hydrate the body and regulate muscle and nerve function. So make sure you’re drinking enough water.
- __Sugary, sweet foods.__ This suggests your blood sugar levels are low. Eat foods with a low Glycaemic Index (this is an index of how quickly a food affects your blood sugar) such as pulses and wholegrains and include some quality protein at every meal (see examples above).  This will keep your blood sugar levels balanced and help reduce cravings.
- __Chocolate.__ You may be low in magnesium, also known as ‘nature’s tranquiliser’. Rich sources include almonds or leafy greens. You could try taking a magnesium supplement.

## 6. Limit salt 

Ingesting [too much salt](/your-health/the-hidden-dangers-of-salt/) can be harmful to your health. Too much salt can affect bone health, make muscles weak and lead to high blood pressure and water retention. The World Health Organisation (WHO) recommends no more than 5g (one teaspoon) of salt a day and this includes ‘hidden’ salt in foods such as crisps, sauces, ready meals and canned foods. Keep your salt intake to a minimum by reading nutrition labels and rinsing canned vegetables and beans (these contain added sodium). Instead of salt, season food with herbs and spices such as black pepper, turmeric, oregano, basil, parsley and coriander. Sometimes adding lemon to a food can also take away the need for salt.

## 7. Replace habitual sugary treats

Excess sugar can lead to obesity, tooth decay and inflammation and the WHO recommends sugar make up no more than 5 per cent (or 6 teaspoons) of your daily calorie intake. This includes honey, fruit juices and hidden sugars found in foods such as ready-made sauces, ready meals and syrups. To minimise sugar intake read food labels. Try to opt for foods that contain 5g or less of sugar per 100g. If you love dessert, try replacing it with fresh fruit and cutting down to one delicious dessert a week. Instead of having fruit juice and soft drinks everyday, try sparkling mineral water with freshly squeezed lemon or lime.

## 8. Choose quality over quantity

Sometimes when only the real thing will do, it helps to opt for a high-quality version. For example, when you just have to have chocolate, opting for a couple of squares of quality dark chocolate that contains 70% or more cocoa solids may help you feel satisfied with less, rather than  choosing a variety that’s higher in sugar. If crisps are your thing, a small bag of baked crisps now and again can provide the same crunchy sensation you’re craving. To maintain healthy food choices just remember the old adage: everything in moderation.


kry.co.uk > Your health > 8 ways to make healthier food choices every day

8 ways to make healthier food choices every day

If you’re craving salty, fatty or sweet foods, our guide to making healthier choices could help


Healthy Food Choices - 8 Ways How to Make Healthier Food Choices

How to make healthier food choices 

## Quick facts 

- Globally, alcohol consumption has increased since the coronavirus outbreak
- Five simple questions can help you figure out if your drinking has become a problem (see below)
- Reasons to cut down – or give up – include better sleep, a more stable mood and greatly reduced risk of developing dementia, heart disease, stroke and cancer

If you’ve been drinking more since the coronavirus outbreak, latest figures suggest you’re not the only one. Alcohol consumption worldwide has gone up in recent months. In the UK around 1 in 5 people have been drinking more frequently since March. Drinking has also gone up by 10% in France, 9% in Spain, 8% in Germany and 7% in Italy.

## Are you drinking too much? 5 questions to ask yourself.

Current guidelines in the UK advise men and women not to drink more than 14 units a week, spread over 3 days. This is considered ‘low risk’ drinking. 

So, how can you tell if you might have a problem with alcohol? ‘Most people instinctively know something’s not right,’ says Lina Anderhell, Psychologist at KRY/Livi. She suggests asking yourself:

1. Are you drinking more frequently and in larger quantities?
2. Do you drink more when you’re feeling stressed, anxious, worried, restless or bored?
3. Is drinking affecting other areas of your life, for example, your relationships or work?
4. Do you act more impulsively, doing or saying things you later regret after drinking too much?
5. Have friends or family expressed concern about your drinking?

‘Saying “yes” to any of these is a sign that you might need to rethink your drinking habits,’ Anderhell suggests. ‘If you regularly use alcohol to escape negative feelings, this is usually a sign that your drinking habits are unhelpful.  Other signs that you’re drinking too much could include increased mood swings, neglecting your responsibilities or feeling defensive about or hiding your drinking,’ says Anderhell. ‘You might also experience physical symptoms such as frequent hangovers, fatigue, gastric problems and poor sleep.’

## 6 reasons to drink less

Drinking in moderation can be relaxing. It can provide an escape from boredom or stress. But over time, the impact of drinking too much is wide-ranging on your mental and physical wellbeing. Conversely, giving up or cutting back on alcohol comes with clear benefits to your health. Here’s what to expect.

1. __Sleep__ – It might help you relax, but it won’t help your sleep. Alcohol causes you to get less restorative REM (rapid eye movement) sleep. That means you wake feeling less rested and are more prone to daytime drowsiness. The good news is, it only takes about a week to get your REM cycles back to normal.

2. __Mood__ – While alcohol may temporarily boost your mood, ultimately it’s a depressant which, over time, can make you more vulnerable to depression and anxiety. Stopping drinking can help stabilise your mood, although it might take a few months to feel the full benefit.

3. __Liver__ – A healthy liver should contain little or no fat. Excessive alcohol intake can lead to alcohol fatty liver disease. Alcohol fatty liver disease is however reversible and can improve by stopping drinking alcohol. Fascinatingly, after only 1 month of not drinking, your liver will start to regenerate and liver fat levels will start to fall on average by 15%.  The liver can’t properly metabolize too much alcohol and this damages liver cells, so they start to build up as fat putting you at risk of type 2 diabetes, heart disease and stroke. Longer term excessive alcohol intake can lead to alcoholic cirrhosis and liver cirrhosis which is a life threatening condition. 

4. __Hormones__ – Drinking too much can increase oestrogen and reduce the ‘calming’ hormone progesterone in premenopausal women, which can make premenstrual symptoms worse. It also increases levels of the hunger hormone, ghrelin, so you’re more likely to overeat while disrupting insulin and blood sugar levels, increasing your risk of type 2 diabetes.

5. __Brain__ - Excessive alcohol consumption can lead to brain damage and increase your risk of developing dementia. Alcohol reduces the volume of the brain’s white matter (that transmits signals within the brain). Another study reported that alcohol can damage the brain’s frontal lobe (impulse control, memory, motor function, social and sexual behaviour). This area of cognitive function is the most commonly affected by alcohol-related dementia.

6. __General Health__ - Quitting or cutting back on alcohol, combined with a healthy lifestyle, will greatly reduce your risk of developing a serious disease. In fact, drinking more than 14 units a week for 10-20 years increases your risk of developing serious illnesses, including cancer, stroke, heart disease, liver and brain disease.

## 6 steps to cutting down on your alcohol – or stopping altogether

Here are the steps Anderhell advises to help you cut back or give up:

1. 	Acknowledge you have a problem.
2. 	Talk to your GP, who might assess the impact of alcohol on your physical health and suggest support options available to you, such as from local community alcohol services.
3. 	Decide whether you want to stop drinking completely or drink less. What might be an acceptable amount to drink for you, during a week or month?
4. 	Clarify why this goal might be important to you. What would motivate you? Do you want to improve your relationships or your performance at work, save money or improve your health?
5. 	Recognise those situations where you’re tempted to drink. It could be when you’re on your own, or feeling stressed or down, or on paydays because you have some money to spend on alcohol.
6.  Find ways to manage your risk times. For example, if you know sitting on your own feeling anxious is a trigger, make a plan for what else you could do. This could be picking up the phone and talking to a friend, going for a walk, or enrolling on an online exercise, meditation or cooking course.’

## Getting treatment or therapy

If you’re finding moderating or giving up alcohol difficult, then your GP may recommend further support. The NHS offers local alcohol dependency and counselling services, which provide guidance, therapy and support with medication if required. You can also search for local services in the [NHS directory](https://www.nhs.uk/service-search/other-services)

Charities, such as Alcoholics Anonymous, also offer their own alcohol dependency programmes as well as support groups and communities with whom you can share and discuss your problems.

Remember, admitting you have a problem with alcohol isn’t a sign of weakness, it’s a sign of strength. However you choose to approach it, the benefits of reducing your alcohol intake on your health and relationships will be significant.


livi.co.uk > Your health > 6 health benefits of drinking less

6 health benefits of drinking less image 

Think you might be drinking too much? Here’s how to know. Plus, the benefits you can expect if you cut back

kry.co.uk > Your health > 6 health benefits of drinking less

Cutting Down on Alcohol - 6 Health Benefits of Drinking Less

Hemal Shah, Lead GP, Kry

Hemal Shah

Lead GP, Kry

6 health benefits of drinking less

For most of the world, living through a pandemic is an entirely new experience. Perhaps the only thing we know for certain is that we’re dealing with profound differences to how we usually lead our everyday lives. So, what can we do to cope well with all this change?

## 1. 	Develop a resilient mindset

It’s possible to find new ways to cope with the upheaval we’re all currently facing and to become more resilient to life’s ever-changing circumstances. Resilience is about being able to adapt – or even bounce back – from life’s knocks. To process and learn from them, then move forward.   
 
We are wired differently to cope with change, depending on our personalities. But there are some personality traits we associate with resilience, like optimism, mental toughness and the innate belief that you can overcome hardship.

## 2. 	Nurture your connections

Even if you don’t feel resilient, you might have more backing than you realise from your family and friends. A strong social network is vital. These are the people you can confide in, who listen when you need to vent your feelings. This is about giving and getting support, not just chatting with people across social media.
 
Research has found that having a confidant can improve mental health among those who have suffered mental ill-health. Individuals who had at least one person in their lives who provided them with a sense of emotional security and wellbeing were 3 times more likely to be in excellent mental health than those without a confidant.
 
## 3. 	Give yourself permission to feel a bit lost

Acknowledging that things around you are changing is an important first step. Humans don’t like to feel out of control, but it helps to accept that it’s OK to feel a bit lost at a time like this.
 
Work out what is important in your life – family, work, friends, study, health – and write it down so that you know what to focus on. Don’t be reactive; be proactive about changes that occur so you can have some control.
 
Then, look at your lifestyle. Are you sleeping enough, eating healthily and getting enough exercise? These are the building blocks of resilience. The World Health Organization recommends avoiding smoking, drinking alcohol or using other drugs as a way to deal with your emotions.

## 4. 	Consider talking therapy

If you’re feeling low, the opening up to people you trust can be a real relief. If you feel it’s necessary then it might also help to talk to a Psychotherapist or Counsellor. Therapy is a powerful tool for whenever you need extra support for good mental health.
 
So, don’t be afraid to reach out and get assistance if you need it, even if you find it hard to show vulnerability. A Therapist could help you to put things into context and guide you towards making decisions when anxiety or stress have crippled your ability to make up your mind.
 
Cognitive Behavioural Therapy (CBT) can be useful in times of change as it is oriented toward action and outcomes. This is more useful than therapies that ask you to ruminate or dwell on the past as it will empower you and push you forward.
 
It might also help to reduce the time you spend listening to media coverage if you find it upsetting. Find a credible source of information you can trust, such as the WHO website or a local or national public health agency.

## 5. 	Set one new goal

Set a new goal that is measurable and achievable, like learning a new language or something practical like gardening. But don’t give yourself too many goals, as that could become overwhelming.
 
Think about your decision-making process for coming up with the right next-step goal for you. There are pros and cons to every idea you have or change you need to make, so write two lists. One will be the pros of taking a specific decision and the other will cover the cons of taking that decision. This makes your feelings clearer and helps you decide on your course of action.

## 6. 	Stay hopeful about the future

Keeping a positive outlook is important. American scientists have found that hope can be a powerful indicator of recovery – and that it can also be a by-product of therapy. According to the research, adults who took CBT for common anxiety disorders and were encouraged to feel hopeful about recovery were also more resilient and more likely to make a good recovery.

So, from learning to be alright with an uncertain future to leaning more on our loved ones or simply remembering what we really want, perhaps changing times can be our biggest teachers. If we let them.


kry.co.uk > Your health > 6 ways to cope with change and increase your resilience

Face masks for coronavirus – 6 ways to cope with change and increase your resilience image 

Change can be unsettling, especially when it’s accompanied by challenging times. But there are ways to cope with – and even grow –  from the experience


livi.co.uk > Your health > 6 ways to cope with change and increase your resilience

 6 ways to cope with change and increase your resilience

kry.co.uk > General health and seasonal > Articles 

Kry UK

Kry is Europe’s leading digital healthcare provider. We combine digital technology with clinical expertise to help NHS services and health insurers solve the biggest challenges in healthcare.