kry.co.uk > Your health

Health information, articles, news and advice for NHS patients.

kry.co.uk > Your health > Metainfo

Your health | KRY

## 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

General health

General health and seasonal

## Quick Facts 
 
- Reassure children and never show your own frustration and stress
- Getting children active outdoors will help reset their sleep/wake cycle, making bedtimes easier
- Setting boundaries around screen time will help encourage healthy sleep

For a lot of children, the past few months have brought many changes. Their normal routine might be out of sync and their home environment might have changed. They might have had to take time off school, with their parents working from home.
 
That’s a lot of change to deal with. One of the consequences of this could be changes to their sleep habits, with a later sleep schedule and more fluidity in their wake-up times.
 
Some of the ways that sleep issues can manifest include:

- Problems falling asleep
- Waking in the night and unable to go back to sleep
- Vivid dreams or nightmares
- Increased bedwetting (small children)
- Separation anxiety

These tips can help reduce bedtime issues and help your child get enough sleep, whatever their age.
 
## TODDLERS 

__1. __Stick to a routine____
A bedtime routine is one of the most helpful ways for toddlers and small children to fall asleep easily. It provides cues that it’s time for bed and is calming and reassuring.
 
Licensed Kry child psychologist Martin Forster recommends keeping to a routine even at weekends and during holidays. You can make it quite playful, talking through what you’re going to do and in what order.
 
You can help promote a good night’s sleep with quiet and relaxing activities such as a warm bath and reading them a story.

__2. __Wear them out____
Regular exercise and fresh air will make your toddler feel tired. Very young children and toddlers benefit from outdoor play in many ways but it also helps to tire them out, which promotes better sleep at night.


__3. __Fade away your presence____
If a child won’t sleep in their own bed or without a parent present, Forster says one of the best ways to help them become more independent is to ‘fade away’ your presence. Start sleeping next to the child and gradually move further out of the room each night. 


__4. __Create a suitable sleep climate____
A cool, dark, comfortable room helps a good night’s sleep. Try to keep your child’s room around 17-18C and use blackout curtains or blinds. 

 
## PRIMARY YEARS 


__1. __Stick to a routine____
If schedules have changed due to coronavirus, sleep times might have become later. Try to keep to a schedule that will regulate their sleep patterns. Although their routine will be a little different to when they were toddlers, consistency is key. A bath or shower and a book at bedtime are still cues that it’s time for sleep. A routine also acts as extra comfort and reassurance.
 
__2. __Get them outdoors____
Time outside in the sunshine is important for young children. It helps their immune system and regulates their circadian rhythms (their natural sleep-wake cycle), which improves their sleep.
 
‘There’s a connection between exercise and movement throughout the day and sleep,’ says Forster. ‘Kids who exercise will sleep well.’ He advises not to do lots of exercise within 2 hours of going to bed as it can stimulate children.
 
__3. __Reassurance and support____
Children pick up on family worries, even when you’re trying to hide things from them. This can affect their sleep and cause problems such as bedwetting.
 
‘Help them cope with their worries by talking about them and easing the burden,’ says Forster. Reassuring a child is one of the first ways to alleviate their anxiety, he says. ‘The most important thing to communicate to a child is: “We have a plan.”’
 
If their sleep is disrupted by bedwetting, Forster says try not to show your frustration. ‘It’s important to carry those emotions within yourself and be comforting and not to make a big fuss about it,’ he says. ‘Try to deal with your own stress or you can get into a vicious circle where a child is stressed about wetting the bed, which can make it worse.’
 
It helps to make sure your child doesn’t have too much to drink before bed. Make going to the toilet part of the bedtime routine.
 
Gentle breathing exercises can also reduce anxiety before bedtime. The [Headspace app for children](https://www.headspace.com/meditation/kids) has easy breathing exercises and meditation techniques.

__4. __Limit screen time____
Increased screen time impacts sleep quality. 
Schoolwork and educational apps mean children need to use tablets and computers but you still need to set boundaries around screen time. Try to keep a schedule for screen use, offer alternatives and come up with other ways to learn and have fun. Model healthy screen use by putting aside your own screen at certain times.
 
Forster says breaking up screen time with getting outdoors and exercising is vitally important.

__5. __Drawing and talking about dreams____
Stress or worry might show up in vivid dreams or nightmares. A child’s life experiences and what happens during their day is ‘material for their dreams,’ says Forster.
 
‘Talk to them about their dream, then discuss how a good ending to that dream might look. What would happen to change the ending of the dream?’ Forster says that making up stories and drawing pictures about a troubling dream is helpful as it ‘re-programmes the brain’.


## TEENS

__1. __Morning exercise____
For teens, it’s useful to get outdoors. Encourage them to do a workout such as a run in the fresh air, first thing. This triggers the body to produce more melatonin in the early evening, which helps prepare their bodies for sleep.
 
__2. __Reassurance to ease anxiety____
Anxiety is one of the most common mental health problems in children and adults. Teenagers might be concerned about global issues. They’re also prone to stress from school demands, problems with friendships, self-esteem issues, and changes to their body.
 
As the teenage years are a challenging time, ensuring they have enough sleep is one way to support them. You can help to ease their anxiety with regular chats and fun activities, encouraging them to grow in independence and confidence.
 
A set routine for meals, schoolwork and bedtime is still useful to help them get good quality sleep. Offering to chat before they go to bed can help them get things off their chest.

 
__3. __Encourage them to stop using devices before bed____
Teenagers are adjusting to remote learning and social gatherings via video calls. Setting limits around screen use and making sure teens take screen breaks is really important.
 
Try to encourage them to avoid screen time 1-2 hours before bed. The blue light given off by electronic devices suppresses the production of melatonin – the hormone that helps us prepare for sleep. Blue light also reduces Rapid Eye Movement (REM) sleep, essential to the processing of emotions and learning. So, too much screen time may mean your teen wakes up feeling sleepier, not refreshed.

__4. __Associate the bedroom with sleep____
For teens who wake in the night, Forster recommends they do not lie in bed struggling to sleep. He suggests they get up and do something else in another room until they feel tired again. That way, they only associate the bedroom with sleep.





kry.co.uk > Your health > Tips to help children get to sleep

Tips to help children get to sleep

If your child’s routine has been disturbed in the past few months, it might have affected their sleep patterns. Get bedtime back on track with these expert tips


Family

Family health

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

While the spread of Covid-19 might have you feeling stressed or uneasy, your children may be experiencing even deeper levels of fear and confusion. Some might show it.  Others will keep it to themselves.
 
Younger children especially are less able to express or understand their fears and might be feeling concerned about this ‘new illness’ everyone is talking about.
 
## Gauge their level of fear – don’t assume it

However, before talking about it with your child, licensed Kry/Kry psychologist, Martin Forster PhD, says, ‘It’s important to assess whether your child is actually worried about coronavirus or not, so you don’t impose worries that aren’t there.’
 
He advises asking questions about what your child has heard and whether they have talked about it with anyone else. 
 
Whether it’s from reports on the news or from friends, children pick up snippets of stories and don’t always understand how to process new information. Their lack of understanding can heighten anxiety because – both for children and adults – stress originates from uncertainty. 
 
Making sure your children feel informed is one of the first ways you can help lessen their anxiety. If they already have some knowledge of the virus, gauge their level of understanding and find out what specifically, they’re confused about. 
 
## Keep it simple
 
According to the UK Mental Health Foundation, some of the ways to help children stay mentally well include ensuring they feel understood, valued and safe.
 
Reassuring your child that they are unlikely to become seriously ill with coronavirus is important. Forster advises answering questions honestly, simply and as concisely as possible but putting certain facts into context. 
 
If they hear about people dying, explain that it’s very uncommon. If they worry about their grandparents, explain that the lockdown rules are to protect them and keep them safe.
 
## Watch how you’re talking about the virus with other adults
 
As parents, we need to be careful about how we act and what we talk about with other adults that children might overhear, says Forster.
 
‘You need to avoid displaying hopelessness or loss of control as children fear seeing their parents losing it. They need to see hope,’ he says. ‘Letting them know that you’re there and will look after them will also help’.
 
## Make it practical
 
Empower kids by giving them practical tips on how they can look after themselves. Talk to them about the importance of hygiene and keeping their hands clean.  
There are lots of videos online about how to wash hands properly and the advice is that you should take as long to wash your hands as it takes to sing Happy Birthday twice.
 
Letting them see you take precautions and follow the health guidelines can help to reassure them that you’re being proactive when it comes to keeping everybody safe and well.  And the singing is a bit of fun, too.
 
## How to explain social distancing
 
Children, by nature, are generally lively, active and less aware of personal physical boundaries so social distancing can be a challenge, especially for very young children.
 
Don’t make social distancing seem scary or strange. The term won’t mean anything to young children so use phrases they can relate to. Talk about how they can help everybody stay well by not getting too close to people.
 
Older children are more likely to see stories online and with so much more of our life becoming virtual, it’s going to be hard to avoid reading rumours on the Internet. 
 
Encourage older children to be savvy about what they view online. Just as we as adults need to be mindful of how much content we consume and the sources of our information, we need to educate our children to be the same.
 
Come up with a list of reputable sites and platforms together so they feel involved. Two links that we recommend are below;

[Get information about coronavirus on NHS.UK](https://www.nhs.uk/conditions/coronavirus-covid-19/ "NHS coronavirus information link")

[Get advice about staying at home](https://www.nhs.uk/conditions/coronavirus-covid-19/self-isolation-advice/ "self isolation advice from the NHS")

Have an open conversation about why certain things we see, especially on social media, might be inaccurate.
 
## Keeping children mentally well during isolation
 
Whilst opportunities to get outside are limited, get young children engaged in creative play and using their imaginations.
 
Forster suggests that some of the main worries for children during this time will be about schools being closed and not seeing friends or delays getting their grades.
 
Explaining how ‘society is making a massive effort to compensate,’ will give them hope and a sense that they’re not alone in this situation.
 
Establishing routines so that older children can continue with online education and keep up with their studies helps maintain a sense of normality.
 
Forster also believes this is a time for families to create new opportunities and do activities you might not usually do as a family, even just going for a walk together.
  
Use the time to come together and bond as a family. This will also help your children feel soothed and safe.


| DO SAY     | DON’T SAY  |
| ---------- | ---------- |
| ‘We can all stay healthy by not getting too close to people’    | ‘Don’t go near others, they could be sick’             |
| ‘Lockdown rules keep us safe’ | ‘These lockdown rules are ridiculous’    |
| ‘I'm here and will take care of you'       | ‘I feel so hopeless’        |
  
## What should I do next?
- Speak honestly and openly with your children and answer any questions they might have – but be concise and simple, no gorey details.
- Offer practical and useful ways they can help protect themselves and others.
- Come together as a family to work on a project that can help the wider community.


kry.co.uk > Your health > How to calm your children’s anxiety about coronavirus – an update for parents

How to calm your children’s anxiety about coronavirus – an update for parents

If your children are frightened by their new life under Covid-19, this expert guide will help

How to manage your children’s anxiety about Covid | Kry UK

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

Although hay fever season has already started – as those who are allergic to tree pollen will know – the end of May and middle of June will see the peak of the grass pollen season. 

If you’ve had hay fever before you’ll definitely know about it, but although hay fever usually develops in childhood it can start at any time of life. So it’s worth being able to recognise the symptoms, which are typified by itchy, watery eyes, a runny nose and sneezing. 

## What is hay fever?

Hay fever is the common term for a condition called allergic rhinitis. It’s an allergic reaction to pollens, which may be grass, tree or weed pollen, and it usually presents itself between March and September.

Grass pollen allergies are far more common than allergies to tree pollen, and affect 95% of hay fever sufferers. 

## Hay fever symptoms (Allergic rhinitis)
__Common symptoms:__ a runny nose or a blocked nose, an itchy nose, sneezing, itchy & watery red eyes, itchy throat.

__Less common symptoms:__ loss of smell, face pain, sweats, headache.

For the 20% of the UK population who suffer with hay fever, being inside more due to current restrictions may reduce their exposure to pollen. However, pollen can also get inside homes, for example through an open window, so it’s worth keeping this in mind on days when the pollen count is high. So whether you’re stuck inside or free to spend more time outdoors, keep an eye on the BBC’s daily pollen forecast and take suitable precautions. 

## So, what else causes allergic rhinitis?

Hay fever and pollen allergies are just one type of allergic rhinitis – which is caused by the immune system reacting to different allergens and triggering the symptoms described above. But there are some other causes closer to home that can cause allergy symptoms all year round.

__Dust mites__
Allergic reactions to house dust are actually caused by dust mites. Invisible to the eye, they thrive in warm, humid places. They tend to breed in the summer months, although they are often at their worst in unventilated homes in the autumn.

Despite their name, they don’t reflect that a house is dusty, and are often found in pillows, mattresses, carpeting and upholstered furniture. They float into the air when anyone vacuums, walks on a carpet or disturbs bedding and they settle once the disturbance is over. 

Like pollen they cause allergic reactions, which can be more severe in asthma sufferers, causing wheezing or breathing difficulties.

__Pets__
It's actually not the pet fur that causes an allergic reaction – it's flakes of their dead skin, saliva and dried urine. You can also be sensitive to certain species of animals only and even to some cats and not others. 

This is because it’s the protein in their saliva that mainly causes the allergic reaction – animals like cats are especially bad as they constantly lick themselves all over! Luckily if you’ve grown up with a pet dog or cat you’re less likely to develop an allergic reaction.

__Mould__
If your house is damp or has areas of mould, tiny particles released by moulds can cause an allergic reaction in some people. If mould is a problem in your house it’s important to deal with it, as prolonged exposure can also cause respiratory problems such as infections or asthma. Solutions may be as simple as increasing ventilation in your home. 

If you’ve noticed that you have allergy symptoms throughout the year, it’s unlikely to be hay fever and may be caused by something in your home. Your GP may be able to help find out what the allergen is.

## Getting help for hay fever and allergies
For help preventing these allergies, read the NHS allergy prevention page. For most common symptoms of both hay fever and other allergies, a pharmacist will be able to suggest appropriate treatments, such as antihistamine medication. These will help ease the symptoms such as itchy and watery eyes, sneezing or a blocked nose. If you are unsure about what your symptoms are and can’t speak to a pharmacist, see a Kry GP. 

If you’ve tried over-the-counter remedies for hay fever and your symptoms are affecting your life, eg. interfering with work, sleep or school – then it could be time to see a GP. They may be able to give you a different [prescription](/gp-appointments-online/online-prescriptions/) or advise you on alternative treatments.

kry.co.uk > Your health > Fever and allergies 

What causes hay fever and allergies –  inside and outside the home?

With everyone spending less time out and about, hay fever sufferers may not be hit so hard this year. But staying inside can bring on hay fever-like symptoms itself, thanks to some less well-known allergies. 

kry.co.uk > Your health > Fever and allergies > Metainfo

Symptoms and causes of hay fever & common allergies | Kry UK

If you’ve found yourself with your hand in the biscuit jar more often lately, you're not alone. Supermarkets are reporting a big rise in the sale of baked goods, carb-heavy foods and ‘sweet treats’. More people are buying in bulk too – and evidence shows that buying in bulk often leads to eating more. 

Of course it’s natural to turn to these kinds of foods occasionally at times like this. But limiting your intake of sugary or carb-heavy snacks will ultimately make you feel better, help boost your energy levels and improve your focus as well as your waistline! 

## How ‘mindless eating’ can take over
Did you know that you actually make over 200 decisions about food every day? But most of these decisions happen unconsciously, so we don’t even notice them. That’s why when your life and work patterns change, so do the unconscious triggers to eating. Being at home more with your children may mean you have a snack when they have one. The start of a new video call might trigger a desire for a cup of tea and some chocolate. Or it could just be that you’re passing the biscuit tin more often! 

This type of snacking is not about having no ‘willpower’, being greedy, or even about being more hungry – it’s about the changing circumstances and a whole bunch of new unconscious triggers. So one of the most important things is simply to be aware that it’s happening. 

## 7 simple ways to beat snack attacks
__1. Watch out for new snack ‘routines’__
Look at your new daily routine and watch where you’re snacking when you wouldn’t usually. Be aware and ask yourself ‘Am I really hungry’ or are you just eating without thinking?

__2. Keep snacks out of sight and harder to get to__
It may seem simple, but if you see snacks more, you’re likely to eat them more. If you’re now working in an open-plan kitchen rather than at the office, that could be a real problem! So hide the snacks away. And maybe even put them in a place where you have to make a clear and concerted effort to get to them – like a high cupboard.

__3. Leave a reminder of what you’ve eaten__
A plate covered in crumbs, a wrapper, even an apple core. Behavioural scientists say that seeing what you’ve eaten recently is a useful visual cue that tells your mind that you’re not hungry. 

__4. Keep some water to hand__
If spending more time at home is making you eat more, having a glass of water to hand and drinking it regularly will stop you feeling hungry. Drinking water regularly may be a habit you’ve fallen out of, especially if you’ve broken your normal daytime routine. 

__5. Buy less (or smaller) snack packs__
Because you’re at home constantly, it might be tempting to  increase the size of the products you buy, buy more of them at once or simply get more unhealthy treats. Try not to, as having more around often leads to eating everything faster, rather than it lasting longer! 

__6. Don’t multitask when you eat__
Stop what you’re doing. Focus on your food. And eat slowly. If you rush down your meals while doing something else, you’ll feel less satisfied and less aware of what you’ve eaten. Studies into ‘attentive eating’ show eating mindfully can have long-term positive effects on weight loss.

__7. Load up on healthy snacks__
Although it might seem the most obvious solution, this doesn’t necessarily overcome the problem of mindless eating. But of course, eating fruit, sugar-free snacks, nuts and seeds etc. is always better for you, so make sure you’ve got plenty of healthy snacks around – that you actually like!

__If you do one thing...__

Pay attention to what you’re eating and when. This will help you avoid mindless snacking triggered by the many changes happening at the moment. 

kry.co.uk > Your health > Keep snacking under control

Keep snacking under control

Spending so much time at home can make it easy to slip into bad habits. But whether you’re comfort eating, or snacking from stress or just sheer boredom, there are simple ways to stop. And what’s more, you don’t need any willpower at all.

kry.co.uk > Your health > Keep snacking under control > Metainfo

Keep snacking under control 

kry.co.uk > Your health > Articles

All articles

See a KRY GP download app

Your health 

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.