Trade for prosperity

“Therapy animals visit all kinds of settings in local communities to offer comfort, affection and a calming, non-judgmental presence”

“Most therapy animals are dogs and sometimes cats, but rabbits, guinea pigs and even ponies can also volunteer with some charities”

“Volunteering to visit a setting with your pet is an extremely rewarding way of getting involved in your community”

“When you register your pet with a charity, the organisation assesses the animal to make sure their behaviour and temperament is right for a therapy role”

There are 5,443 PAT dogs and 30 PAT cats registered with Pets as Therapy
(Pets as Therapy, Summary of Activity 2023-2024).

In 2023-2024, 5,667 establishments received a PAT visit
(Pets as Therapy, Summary of Activity 2023-2024).

There are 5,721 PAT volunteers registered with Pets as Therapy
(Pets as Therapy, Summary of Activity 2023-2024).

 

What do all these animals have in common: Reggie, the Lionesses’ unofficial mascot; cuddle sessions with guinea pigs for university students; and therapy dogs at some UK airports? The answer is they all provide invaluable emotional support for humans in times of need.

But it’s not just England footballers, stressed-out students and nervous flyers who can benefit from the power of animal therapy. Therapy animals visit all kinds of settings in local communities to offer comfort, affection and a calming, non-judgmental presence. These settings vary from hospices, hospitals and care homes, through to prisons, schools and even corporate workplaces – and the recipients of visits are people of all ages.

 

The benefits of therapy animals

It’s scientifically proven that the simple action of stroking an animal can lower your blood pressure, slow down your heartbeat and release endorphins (‘happy hormones’). This, in turn, lowers your stress levels and reduces anxiety and depression. You will probably already be aware of the stress-busting powers of animals if you have a pet at home.

Imagine, then, how beneficial a visit from an animal is to care-home residents who enjoyed the companionship of a pet in the past but can no longer have one. Or to long-term patients in hospital whose pets are at home and cannot be brought in; or to terminally-ill hospice patients for whom a visit can bring unbridled joy and happiness.

You may be surprised to hear that there are several ‘read to a dog’ schemes around the country that schools can sign up for. But dogs are excellent listeners! When children read aloud to a non-judgmental visiting therapy dog in a relaxed atmosphere, it boosts their confidence and can increase their literacy and communication skills. Therapeutic visits from an animal are particularly beneficial in Special Educational Needs (SEN) schools.

Many charities have partnerships with prisons, under which prisoners have the opportunity to engage regularly with visiting therapy dogs. Offenders see it as a calming, positive experience, and it becomes something they look forward to; therapy dogs are especially important to prisoners who have mental health issues, learning disabilities, autism or dementia.

In the corporate workplace, forward-thinking companies are increasingly taking steps to protect the mental health of their employees. Visits from therapy animals can be an important part of this goal.

 

Therapy animals at work

So how does pet therapy work? Put simply, volunteers and their animals register with a charity that offers therapeutic animal visits (a small annual fee is charged for this). Most therapy animals are dogs and sometimes cats, but rabbits, guinea pigs and even ponies can also volunteer with some charities.

There are two well-known national charities dedicated to pet therapy: Pets As Therapy (https://petsastherapy.org/) and Therapy Dogs Nationwide (https://tdn.org.uk/). In Scotland, there is also Therapet (https://www.therapet.org.uk/who-we-are/therapet-visting-service), part of Canine Concern Scotland Trust.

There are also smaller non-profit organisations or charities that cover specific areas of the country, supporting their local communities, such as Dogs for Health in parts of Somerset and Wiltshire (https://dogsforhealth.org.uk/), and Hope’s Therapy Dogs in the north-west (www.hopestherapydogs.co.uk/).

 

Could your pet be a therapy animal?

Volunteering to visit a setting with your pet is an extremely rewarding way of getting involved in your community. For example, you may already know of a local care home whose residents would greatly benefit from the companionship, comfort and affection offered by a therapy animal.

If you’re interested in volunteering to visit somewhere in your local community with your pet, bear in mind that you need to have owned the animal for at least six months before registering with a charity, and it must be at least twelve months old.

When you register your pet with a charity, the organisation assesses the animal to make sure their behaviour and temperament is right for a therapy role. For example, dogs must like fuss and attention from people and be happy to approach them. They should be well trained with a calm, laid-back temperament, and they should not be bothered by loud, sudden noises or lots of people. They must also be happy to stay on a fixed lead at all times during a visit (not a flexi lead).

One of the reasons that volunteers must register with a pet therapy charity is to make sure they have appropriate insurance in place before undertaking a visit. You can’t just make an informal arrangement to visit a care home that you know without insurance; any visit must be made under the auspices of a charity. You may also be required to agree to a DBS check before you can start visiting.

The rules for arranging visits to settings vary depending on the charity. Some will expect you to contact the place you want to visit direct, while other organisations will make the arrangements themselves or provide you with the name of a setting that has requested a visit from a therapy animal.

In addition to keeping your pet safe during a visit, you need to be willing to chat to the people your pet approaches and to listen to them carefully too. You’ll find that a therapy animal is a wonderful ice-breaker in this regard.

When you volunteer with your pet, it’s important to remember that visits to a setting should be regular, perhaps every other week. In this way, the people in the care home, hospice or hospital get to know your pet and look forward to their visits. Sometimes it’s possible to team up with another volunteer and visit on alternate weeks so that residents see a therapy animal every week. In any case, you should think about the level of commitment that you’re willing to make and try not to promise what you can’t stick to.

Remember that your pet could help a patient with dementia to unlock their own memories of animals they have owned; brighten the day of a resident who doesn’t get many visitors; or simply calm someone who is anxious and in need of emotional support.

 

Assistance animals and therapy animals

You may have heard of the terms ‘assistance animal’ and ‘therapy animal’. To be clear, there is a distinct difference between the two. Assistance animals have been rigorously trained specifically to help someone with a disability or a medical condition, for example, a guide dog for blind or visually impaired people; a hearing dog for those who are deaf or hard of hearing; or a medical alert dog trained especially to detect conditions like seizures or type 1 diabetes. Assistance animals have public access accreditation and cannot be refused entry to public places by law.

Therapy animals are not usually formally trained as they are well-behaved pets. They do not have access rights to public places and cannot turn up unannounced at a setting; they must be invited to visit.

 

 

“The first step when it comes to looking after your skin is to know exactly what type you have”

“Don’t wear make-up to bed, no matter how tired you are”

“What’s next when it comes to looking after your skin? The food and drink you eat”

“Think exercising is only good for seeing your weight drop, muscles tone and improve health on the inside? It’s equally as good for your skin – and with many more advantages than you realise”

“Think something’s not right? Speak to your GP or seek medical advice. Because it’s always better to be safe than sorry”

It’s predicted there will be approximately 20,800 cases of melanoma skin cancer diagnosed in 2025
(BBC News)

Almost 60% of Brits lack a consistent skincare routine  (Kenvue)

 

Let’s be honest: when it comes to your health how high up on the list is your skin? Sure, signs of ageing are always going to be an issue, but is that the only thing to factor in to the equation?  Many of us spend so much time focusing on our inner health that we don’t give it as much thought as we should, when in fact our skin’s appearance can actually be a sign of an underlying issue, with discolouration, growths and rashes potentially being a sign of heart disease. And considering that around eight million people deal with ongoing issues like psoriasis, eczema and acne means it’s never been more important to treat your skin with the care it deserves, with the following advice key to keeping it – and you – in the best possible shape.

 

WHAT’S YOUR TYPE?

The first step when it comes to looking after your skin is to know exactly what type you have, with one survey revealing that one in every five women are unsure. The easiest way to discover this is to visit a skin expert, who will not only identify what type you are but can also show your skin’s patterns of behaviour, as well as what to expect as the seasons change. As for what skin type, they fall into the following categories: normal, dry, oily and combination. Normal is usually characterised in that the skin is neither too oily or dry; whereas dry lacks moisture and can be rough, flaky or scaly. As for oily, your skin may have a shiny or greasy appearance, particularly on the forehead, nose, and chin, while combination is a mix of the two, typically showing an oily T-zone and normal to dry cheeks. But why is this so important for your skin’s health? By discovering your type you can find out exactly what products to use to keep it in optimum condition, as well as making sure you don’t use too many products which can sometimes make issues worse, with signs including dryness, breakouts, redness, inflammation and more.

 

MAKE-UP, MAKE-UP

Wearing make-up makes us feel good; of course it does, with 96% of women who wear it every day helping them stay positive. However, the cosmetics you use may well be having a detrimental effect. Oil-based make-up can trap dirt and clog pores if you already have an oily type; make-up with parabens, sulphates and heavy metals are also a known irritant; with even primer leading to acne and flare ups if it’s not right for you. What to look for instead? It again depends on your skin type, with choosing a foundation just one example. Oily skin works better with powder, combination a tinted moisturiser, and sensitive working with a less is more approach, using gold undertones to correct redness. Just don’t wear make-up to bed, no matter how tired you are. Why? It can clog pores, lead to styes when glands become blocked, and then there’s bacteria that causes other skin problems, all of which thrive on a face full of day-old makeup.

 

STAY PROTECTED

A summer’s day puts us all in a good mood, triggering the release of serotonin, associated with boosting mood and helping you feel focused. We need a regular dose, too, with the sun’s rays helping your skin make Vitamin D, essential for bone function and health. All that being said, there are many steps to take to ensure you’re not actually doing more harm than good. Not using high factor SPF is a big no-no, with suncream preventing your skin from premature ageing due to the sun’s UVA rays, with UVB also damaging cells that can lead to melanoma and other types of skin cancer. But that’s not all you should be doing, as no amount of cream provides 100% protection. Avoid spending time in the sun during the hottest part of the day (11am-3pm), even more so if you’re fairer skinned, with UV radiation starting to become harmful after about just five to 10 minutes. Wearing protective clothing should also always play a part in looking after your skin when it’s exposed to the sun’s rays – tightly woven fabrics offer the best protection, a wet T-shirt offers less than a dry one, while darker colours protect more than light. And don’t automatically assume you’re fine inside: UVB rays are largely blocked by a glass window, but more than 50% of UVA rays are known to penetrate it.

 

YOU ARE WHAT YOU EAT

What’s next when it comes to looking after your skin? The food and drink you eat. Food-wise it’s important to choose wisely, with good nutrition required for good skin from youth to ageing or disease. What should be on your plate? A minimum of five fruit and veg every day, with kale, papaya and spinach important for normal skin cell development and healthy skin tone. Citrus fruits are also vital – full of Vitamin C required to produce collagen, this makes up to 80% of your skin and helps maintain structure and elasticity. Fatty fish like salmon and mackerel are also great choices, rich in omega-3 fatty acids important for maintaining skin health. Just try to limit anything processed and refined carbohydrates as they can promote inflammation, as well as fried foods, known for causing the skin to become red and blotchy, creating a target-rich environment for blemishes to form. And don’t forget about the importance of staying hydrated, delivering oxygen and essential nutrients to skin cells as well as detoxifying the body, reducing the occurrence of acne and other skin issues. But don’t just think any type of drink will do. If possible, stick to water where possible, avoiding caffeine and too much alcohol, both of which are diuretic and draw water from the body.

 

FIT AS A FIDDLE

Think exercising is only good for seeing your weight drop, muscles tone and improve health on the inside? It’s equally as good for your skin – and with many more advantages than you realise. It improves blood circulation as your demand for oxygen rises, flushing out toxins and leaving you with a glowing complexion – as well as sweating helping to balance the skin’s pH levels. However, you’re not going to work out to your maximum potential if you’re a smoker (which we very much hope you’re not), with research showing a reduced lung function can be associated with dermatitis. Further still, lighting up makes your skin age faster, causing wrinkles and sagging, with quitting the habit leading to much healthier skin: in just a few days blood flow improves, giving your skin much more oxygen and nutrients. Don’t forget about the importance of getting a good night’s sleep, either: a peaceful slumber is linked to a reduction of wrinkles and an enhanced complexion, with the skin having its highest levels of blood flow at night, increasing body temperature and helping repair badly damaged skin. Finally, when it comes to keeping fit always check your moles on a regular basis, looking out for any that have changed size, shape or colour, are painful or itchy, have become inflamed, bleeding or crusty, or you’ve found a new or unusual mark that’s not gone away after a few weeks. Think something’s not right? Speak to your GP or seek medical advice. Because it’s always better to be safe than sorry.

 

59% of people say music helped their mental health and wellbeing
(UK Music and Music for Dementia – Power of Music report)

 

Listening to live music is the second most popular arts activity in the UK
(Making Music)

 

Music reduces anxiety, blood pressure and pain as well as improve mood and memory
(Johns Hopkins Medicine)

 “Pop on your favourite tune, be it classical, jazz, pop, rock or any other genre and it instantly makes you feel happy”

“If there’s one thing we all understand about music and how it improves our health it’s the fact that getting up and dancing to your favourite track is good for your body!”

“Music is also key when it comes to your mental wellbeing in a number of ways”

“Listening to music is also the perfect way to bring people together, strengthening the sense of belonging and connection with others”

Pop on your favourite tune, be it classical, jazz, pop, rock or any other genre and it instantly makes you feel happy; whether you choose to bop about your kitchen or sing along while working at your desk (at home, that is; your office colleagues won’t appreciate you interrupting their daily routine). Essential for our everyday life and all around the world, archaeological evidence suggests that we’ve been making and enjoying music for at least 40,000 years. But why does it have such an impact on how we feel when it comes to our health and wellbeing? Turn on the album you’ve always loved and read on for why we love music.

 

LET’S GET PHYSICAL

If there’s one thing we all understand about music and how it improves our health it’s the fact that getting up and dancing to your favourite track is good for your body! For a start there’s the calories you’ll use, with an average person burning between 300-800 an hour, depending on your weight and the intensity and style you choose. It also has the same health benefits as other forms of exercise such as running, with it also working to strengthen muscles, increase aerobic fitness levels and even improving your balance and spatial awareness. Then there’s the fact it reduces the risk of osteoporosis, with exercise such as dancing to music lowering the rate of bone loss, conserving bone tissues and reducing the risk of fractures in the process. It’s even been linked to a 46% reduced risk of stroke or heart attack – plus studies also show that listening to music during exercise can reduce a perceived effort by up to 10%.

 

THINK HAPPY THOUGHTS

Music is also key when it comes to your mental wellbeing in a number of ways. Feeling down? Music can help; with a study showing that people who listened to calming music for just 30 minutes a day said they felt less anxious. There’s even research showing that undergoing surgery and listening to calming music at the same time reduces stress levels, leading to them needing less pain medication compared to those that didn’t. Then there’s the type of music you listen to, with happy, upbeat music producing chemicals like dopamine and serotonin – those natural mood-boosters – whereas calming music relaxes both body and mind. It’s also a powerful tool for emotional expression and regulation, helping you to process feelings of joy, sadness or anger that you’d otherwise find hard to process. And don’t forget about how music improves confidence levels, too. Learning to play an instrument or a new song, for example, boosts a sense of accomplishment that reinforces self-worth, with music education structured in a way that builds success over time, creating more confidence in the process.

 

THINK ON

Want to improve your memory? It’s music to the rescue again; with it engaging a diverse network of brain regions and circuits, including sensory-motor processing, cognitive, memory, and emotional components. Those that struggle to focus on a particular task also benefit from listening to music, allowing your mind to filter out distractions and operate better without interruption. Someone in your family – or you – ready to raise that academic performance? There’s research out there that highlights the importance of music, with the ‘Mozart Effect’ showing that students who listened to a piano sonata scored higher on a spatial reasoning test compared to those who didn’t. Studies have also shown that when compared to a quiet environment, both instrumental and vocal music as background noise significantly boosts creativity. But what’s the best type to listen to when it comes to concentrating? It of course varies on your preference, but research shows classical improves accuracy and speed, sounds of nature have a soothing effect, songs with minimal lyrics and steady beat help create a rhythm for work, while sounds associated with meditation are ideal for deep focus.

 

AND RELAX

Listening to music is also beneficial when it comes to relaxation, and even more so after you’ve encountered a stressful situation. Physical-wise, a slower tempo’s been shown to relax your muscles, as well lowering cortisol – the human stress hormone – regardless of whether you choose classic or even heavy metal, both of which have been proven to lower your blood pressure. However, relaxing music also reduces chronic inflammation; a major contributor to health problems such as heart disease, diabetes, and cancer. Listening to relaxing music has even been shown to reduce inflammation in the body, potentially lowering the risk of these and other chronic diseases. Ready to hit the hay and get a good night’s rest? Again, you can turn to music to help, which can decrease the time it takes to fall asleep and improve sleep quality – just try falling asleep to music that is relaxing or slower, around 60 to 80 beats per minute. Ever thought that music was just played at a funeral for entering and exiting, as well as listening to a late loved one’s choice of favourite tunes? Of course that’s part of the event, but music also creates moments of connection and reflection, allowing you to release emotions, aiding in relaxing you while you mourn.

 

ALL TOGETHER NOW

Listening to music is also the perfect way to bring people together, strengthening the sense of belonging and connection with others. It’s the ideal time to bond more, with families that listen to music together forming better bonds (42%) and are less likely to argue (32%). A heightened sense of trust can also be gained from music, which stems from a theory that during evolution, human groups who were musical worked better together, and therefore may have offered an advantage for survival. Culture, here, also plays a key in social interaction when it comes to music, both in bringing people together in one particular culture as well as learning more if you’re not as familiar, in turn benefitting from an increased appreciation and understanding of others. It also further promotes shared emotions through music and promotes bonding over a shared experience. Even the way you dance to music helps a feeling of belonging: one study revealed that dancing in rhythm with others significantly raised the participants’ feelings of social bonding. Come on now, get on those dancing shoes and turn up the music!

 

“When you go shopping, look carefully at the food labels that provide nutritional information about the products”

“If you’ve always added sugar to your tea and/or coffee, it can be difficult to get out of the habit – especially if you take more than one sugar. The trick is to cut back gradually so that you no longer notice the difference”

“Cook more from scratch and make your own pasta sauce and soups to avoid added sugar. You can also do the same with home-made cakes and biscuits, gradually reducing the amount of sugar you add to the recipes”

Facts/stats
Only 3% of breakfast cereals marketed to children are low in sugar
(Food Foundation, The Broken Plate 2025)

A pot of sugary yoghurt contains up to 6 cubes of sugar
(NHS Better Health, Healthier Families)

Every 10 minutes, a child in England has a tooth removed in hospital
(NHS Better Health, Healthier Families)

In the UK, we’re a nation of sugar lovers. On average, we eat more than the recommended limit of around 30g of sugar per day, which should not make up more than 5% of our daily calories. That includes sugar we add to food and drink; sugar in shop-bought products; and what’s found naturally in fruit juice, honey and syrups.

Anyone eating too much sugar will be taking in excess calories with no nutritional value, which can lead to being overweight or even obesity. This, in turn, increases the risk of stroke, heart disease and type 2 diabetes. Too much sugar can also cause tooth decay; this is a particular issue for young children.

How much is too much sugar?
There’s nothing wrong with eating sugary things as an occasional treat, but they shouldn’t make up a significant proportion of your daily diet. It’s recommended that adults and children aged 11+ should have no more than 30g of sugar (7 sugar cubes) a day. A teaspoon of sugar is roughly the same as one sugar cube.

Different guidelines apply to younger children. For 1 year olds, the recommended daily limit is 10g (2½ sugar cubes); for 2-3 year olds, it’s 14g (3½ sugar cubes); for 4-6 year olds, 19g (5 sugar cubes); and for 7-10 year olds, 24g (6 sugar cubes). Sugars should not be added to food or drink given to babies under the age of 1.

These limits are made up of ‘free’ sugars: sugar you add to drinks and food; sugar that is added to products by manufacturers; and sugar that occurs naturally in honey, syrups, nectars and unsweetened fruit juice. Because fruit juice and smoothies contain ‘free’ sugars, it’s recommended that you stick to one 150ml glass per day, which counts as one of your 5 a day.

Sugar found naturally in whole fruits and vegetables, and in milk, do not count as ‘free’ sugars. They contribute to your 5 a day so there’s no need to worry about them. It is ‘free’ sugars we have too much of and need to cut back on. They include some foods you might think of as healthy, such as fruity yoghurts, cereal bars, milkshakes and breakfast cereals.

Finding ‘hidden’ sugar
When you go shopping, look carefully at the food labels that provide nutritional information about the products. Many food labels use the traffic light system with red, amber and green colour coding. An item that’s high in sugar (more than 22.5g of total sugars per 100g) will be labelled as red. A product that’s low in sugar (5g of total sugars or less per 100g) will be shown as green, while items between these ranges in terms of sugar content will be labelled as amber. Some products, such as breakfast cereal, have colour coding displayed on the front of the packet showing the amount of sugar per portion. Try to buy fewer products that are labelled red, and more that are green or amber.

If the product doesn’t use the traffic light system, look for the ‘Carbohydrates (of which sugars)’ figure on the food label. This shows the amount of sugar from all sources, including from fruit, vegetables, plain milk or plain yoghurt (which you don’t need to cut back on). You can usually tell if a product has any of these ingredients; in most cases, it will still be a healthier choice than something that’s not based on fresh produce, milk or yoghurt, even though it may have the same amount of sugar.

You can also look at the ingredients list for the product, which starts with the ingredient that there’s most of (sometimes shown as a percentage) and finishing with the one that there’s very little of. If sugar is one of the first ingredients, the product is high in sugar.

Be aware that there are lots of different names for sugar in lists of ingredients including fructose, maltose, sucrose, glucose, maltodextrin, syrup, honey, invert sugar, hydrolysed starch and palm sugar.

The amount of sugar in shop-bought products can be a real shock. A standard chocolate bar contains 10 teaspoons of sugar; a flapjack, 5½ teaspoons; and one ginger nut biscuit, 2½ teaspoons. A glass of squash has between 8 and 10 teaspoons of sugar, while a can of standard cola has 9. Don’t forget that sugar isn’t just in sweet things. Savoury items like ketchup, pasta sauce, salad cream, baked beans and soup can all be high in sugar.

[boxout]

6 ways to cut down on sugar

1. Buy sugar-free drinks

This is a biggie, particularly if you and your family regularly have fizzy drinks. In fact, half of the sugar children eat comes from sugary drinks and snacks. Switch to sugar-free versions of your favourite drinks, and try plain water, low-sugar squash or diluted fruit juice instead. If you crave the fizz, experiment with adding squash to sparkling water (but check the label for added sugar first).

2. Choose low-sugar products

Standard ketchup, brown sauce, dips and dressings can all be high in sugar. But there are so many alternatives to standard products now, it’s easier than ever to find lower-sugar versions that taste just as good. Even better, reduced-sugar items are often also reduced in salt, so it’s a win-win! If you’re a toast devotee, there are even lower-sugar jams to try.

3. Don’t add sugar to hot drinks

If you’ve always added sugar to your tea and/or coffee, it can be difficult to get out of the habit – especially if you take more than one sugar. The trick is to cut back gradually so that you no longer notice the difference. Remember that, nutritionally, there’s no difference between white and brown sugar. Alternatively, try an artificial sweetener in your hot drinks.

4. Choose low-sugar cereals

When buying breakfast cereal, avoid anything described as ‘frosted’ or with added chocolate or honey. Plain porridge made with low-fat milk; wheat biscuits or shredded whole wheat; and muesli with no added sugar are all healthy choices. Try adding fruits like berries, chopped banana or dried apricots instead of sugar.

5. Get cooking and baking

Cook more from scratch and make your own pasta sauce and soups to avoid added sugar. You can also do the same with home-made cakes and biscuits, gradually reducing the amount of sugar you add to the recipes. The only things this doesn’t work for are meringues, jam and ice cream.

6. Use the NHS Food Scanner app

Find out how much sugar is in a product with the NHS Food Scanner app. Simply scan the barcode before you buy and if it’s high in sugar, think about choosing something less sugary. If you have children, you could also try the NHS Better Health Healthier Families sugar calculator (https://www.nhs.uk/healthier-families/food-facts/sugar-calculator/).

 

“It consists of a series of slow controlled movements which strengthen, elongate and stretch the muscles while improving overall balance, posture, coordination and flexibility”

“It’s also a very mindful exercise and a form of self-care that really puts you in touch with your body, helping you to understand where your aches and pains are, where posture and balance needs to be improved etc”

“Look for a Pilates studio near you offering classes with qualified teachers especially for beginners; your local gym or community centre may also host classes”

“If possible, visit the studio beforehand to get a feel for what the classes are like”

The very first Pilates studio in the UK was opened in 1970 by Alan Herdman
(The Society for the Pilates Method)

Joseph Pilates created his system of physical exercises while interned on the Isle of Man during the First World War
(BBC)

There are 5,227 Pilates and yoga studios in the UK
(IBISWorld, 2025)

Are you suffering with backache or other persistent pain? Do you have bad posture from sitting at a desk all day at work? Want to increase your flexibility and balance to avoid falls in later life? Pilates can help with all these issues, and more.

 

What is Pilates?

Pilates is a form of exercise that was developed and promoted by Joseph Pilates, a German physical trainer, inventor and writer, during the First World War. He called it ‘Contrology’, which focused on strengthening the core torso and abdominal muscles to support the spine and keep the body balanced. ‘Contrology’ also taught how to align the spine and to become aware of breath. These principles are still fundamental to the exercise we know as Pilates today.

 

How Pilates helps

The NHS recommends that everyone does some form of strengthening and flexibility exercise two days a week. When we strengthen our muscles, it helps us to continue being able to carry out everyday tasks and reduces the chance of falls. It also slows the rate of muscle and bone loss that occurs as we get older; this is particularly important for perimenopausal, menopausal and postmenopausal women who may be at risk of developing osteoporosis. Doing exercises to increase flexibility eases any aches and pains, helps to prevent injury and improves your posture and balance.

Pilates is the ideal exercise to meet the NHS recommendations. It consists of a series of slow controlled movements which strengthen, elongate and stretch the muscles while improving overall balance, posture, coordination and flexibility. Each movement incorporates the six key principles: centring, control, concentration, precision, breath and flow. Best of all, because Pilates is a low-impact, safe form of exercise, it’s suitable for everyone, regardless of their age or fitness level.

It’s also a very mindful exercise and a form of self-care that really puts you in touch with your body, helping you to understand where your aches and pains are, where posture and balance needs to be improved etc. Pilates is often recommended by physiotherapists and other health professionals for people who are recovering after an injury. Many Pilates teachers are specially trained to support particular injuries or conditions, for example, lower back pain, bone health (osteoporosis) and pre- and postnatal women.

 

Starting Pilates

If you’ve never tried Pilates and you’d like to give it a go, do your research before rushing off to the first class or online session you find. As a beginner, you need to find a class that caters for your fitness level and ability. If you mistakenly go to a class that’s full of people who are experienced in Pilates, you’ll find it very intimidating and may never go back!

Personal recommendation is one of the best ways to find a good class, so if you have friends or family who practise Pilates, ask about their experiences and whether they can recommend a particular teacher or studio. If no one you know can help, do some online research. Look for a Pilates studio near you offering classes with qualified teachers especially for beginners; your local gym or community centre may also host classes.

Ideally, if you’re new to Pilates, it’s best to master the basics at an in-person instructor-led class. But if there aren’t any classes in your area, consider online sessions via Zoom that you can do in the comfort of your own home.

Pilates classes usually last for about an hour. Mat Pilates classes involve a mix of floor-based and standing exercises on mats, which are thicker than yoga mats, and may include props such as resistance bands, foam rollers and stability balls. More specialist studio Pilates classes use large apparatus, many of which Joseph Pilates invented. These can include the Reformer, the Cadillac (or trapeze table), the Pilates chair (or Wunda chair) or the Ladder Barrel. Using these kinds of apparatus can provide support for more challenging exercises, but are usually only available in one-to-one sessions or small group classes because of space limitations. Studio Pilates is more expensive than mat Pilates and cannot be done at home.

If you’ve never been to a Pilates class before, it can be difficult to know what to expect. Most classes are welcoming, supportive spaces, but this depends on the overall vibe and the skills of the teacher. If possible, visit the studio beforehand to get a feel for what the classes are like. One key thing to ask about is the number of people in the class you’re interested in. It’s usually up to 12, but if there are more than this, you may struggle to get the one-to-one attention you need as a beginner.

Many Pilates teachers offer one-to-one introductory sessions before joining a class; this is highly recommended because it will help you to become familiar with some of the movements and techniques before taking part in a group situation. It will also enable the teacher to assess your range of movement and to understand how best to help you if you have issues with pain in a particular part of your body. To get the maximum benefit from Pilates, ideally you should be doing between 15 and 20 minutes of stretches at home on the days when you don’t have a class.

 

What to look for in a good Pilates teacher

The best Pilates teacher for you will be highly trained and experienced in the Pilates method and knowledgeable about anatomy and physiology. They will be certified to teach Pilates and will offer classes in a calm, welcoming environment. You can usually find out lots of information about a teacher’s credentials from their website.

Certified Pilates teachers will have been trained by a recognised professional training provider. The Society for the Pilates Method is an alliance of the leading providers in the UK, and you can search its website for accredited members near you (https://thesocietyforthepilatesmethod.com/finder/). If you’re looking for help with a particular injury or condition, make contact with your chosen teacher to ask if they are experienced in dealing with it.

 

Tips for your first Pilates class

1. Check whether a mat will be available or if you have to pay to hire one; if the class is in a Pilates studio, mats are usually provided.
2. Pay attention and listen carefully to instructions – there’s no chatting during a group Pilates class, but there’s plenty before and after!
3. Be prepared for the teacher to be ‘hands on’ in correcting your body position, and say in advance if you don’t feel comfortable about this.
4. Make sure you’re able to get up and down from the floor easily, and ask for a chair if you need one for support.
5. Wear comfortable stretchy clothing, along with your best socks because you won’t be wearing shoes!

 

 

“Changing your diet so that you eat more healthily more of the time can have big benefits for your overall wellbeing, both physically and mentally”

“The foundation of healthy eating is to have at least five portions of fruit and vegetables every day”

“Instead of resorting to a shop-bought lunch, take your own healthy version to work and send the kids to school with a tasty lunchbox too”

“Cooking your own meals from scratch automatically avoids processed food and saves money too”

Facts/stats
Only around 3 in 10 adults consume the recommended minimum five portions of fruit and vegetables per day
(British Heart Foundation)

Foods that are high in fat, salt and sugar should be restricted to small portions (100-150 calories)
(British Nutrition Foundation)

Around 29% of adults in the UK have obesity
(British Heart Foundation)

Changing your diet so that you eat more healthily more of the time can have big benefits for your overall wellbeing, both physically and mentally. It will mean you’ll have sufficient energy to stay active, and you’ll be getting all the nutrients you need for your body to work at its best. Another plus is that you’ll be able to maintain a healthy weight.

We all know that healthy eating is better for us, but you don’t have to give up your favourites. That’s because there’s no such thing as ‘good’ and ‘bad’ foods, so nothing is banned. In fact, the key to a healthy diet is getting the balance right between the different food groups. Unless you have a genuine food allergy or food intolerance, there’s no need to exclude any particular foods.

What’s a healthy balanced diet?
A healthy balanced diet consists of a wide variety of food from the five main food groups: fruit and vegetables; starchy carbohydrates; proteins; dairy and/or plant-based dairy alternatives; and unsaturated oils and spreads. If you base your daily meals around food from the five groups, you’ll get the balance right. You can download the government’s Eatwell guide to help you (https://assets.publishing.service.gov.uk/media/5bbb790de5274a22415d7fee/Eatwell_guide_colour_edition.pdf).

The foundation of healthy eating is to have at least five portions of fruit and vegetables every day. This might sound difficult, but it’s easier than you think – and you don’t have to stop at five! Potatoes, yams, plantain and cassava don’t count, but everything else does, whether they’re fresh, frozen or tinned. Each portion size should be around 80g (30g for dried fruit).

As well as fruit and veg, your meals should include starchy carbohydrates like potatoes, bread, pasta and rice; protein-rich foods such as meat, fish, beans, pulses, eggs and meat-free alternatives; dairy and/or plant-based dairy alternatives, including cheese, milk and yoghurt; and small amounts of unsaturated fats like olive oil and vegetable oil. You should also drink at least 6 to 8 glasses of fluid a day to stay hydrated.

Foods that are high in fat, salt and sugar, such as biscuits, cake, chocolate and crisps, are not included in the five food groups. That’s because they should be eaten in small amounts and only occasionally, not as part of a regular weekly diet. It’s fine to treat yourself, but not every day!

6 ways to boost your daily dietary needs
When you eat healthily more of the time, your meals will automatically be packed with vitamins and minerals that are essential for your body to work properly and to repair itself. Follow our tips to get started.

1. Plan your meals

If you never know what you’re having for your meals from one day to the next, it will be difficult to adapt to healthier eating based around the five main food groups. The trick is to get organised and plan your meals in advance – there are lots of meal-planning apps to help you. Keep in mind the healthy eating principles: make sure as many meals as possible have some fruit or veg, starchy carbohydrate and protein.

 

2. Have a nutritious breakfast

Start the day as you mean to go on with a breakfast that will keep you full until lunchtime. It should be made up of starchy carbohydrates and preferably one of your 5 a day. Try wholegrain cereal that’s low in sugar with a 150ml glass of unsweetened fruit juice; plain porridge topped with sliced banana; overnight oats with berries and dried fruit; or wholemeal toast with eggs, tomatoes or mushrooms.

 

3. Pack a healthy lunch

Instead of resorting to a shop-bought lunch, take your own healthy version to work and send the kids to school with a tasty lunchbox too. Use different types of bread for variety, such as bagels, pittas, wraps, wholemeal and granary bread. Fill the bread with salad ingredients plus a lower-fat protein, for example, chicken or turkey, tuna or salmon, or reduced-fat cream cheese or hard cheese. Add a portion of fruit and/or carrot, celery, pepper or cucumber sticks with a reduced-fat hummus dip.

 

4. Take healthier on-the-go snacks

Choose snacks that are focused on the food groups and don’t come in a packet! This avoids ultra-processed food and the extra saturated fat, sugar and salt that goes with it. Rice cakes with lower-fat cheese; a slice of malt loaf with strawberries; a home-made fruit salad; or a handful of unsalted nuts, seeds and dried fruit are all good choices to eat on the go.

 

5. Eat fewer processed foods

If you choose healthier foods instead of processed food more of the time, you’ll feel better for it. Get supermarket savvy and always check the food labels before you buy. This will tell you exactly what the ingredients are; generally, the longer the list, the more processed the product. The label will also tell you how much salt, sugar and saturated fat is in the food. Look for tinned vegetables and pulses without added salt; tinned fruit in juice, not syrup; and stock up on frozen veg so that you’ll always have some to hand.

 

6. Cook more often

Takeaways and ready meals are fine in moderation, but if you have them too often, you won’t get the energy or nutrients you need. Cooking your own meals from scratch automatically avoids processed food and saves money too. Look online for tips and advice if you’re new to cooking. Start by mastering a few simple dishes such as omelettes and stir-fries – packed with veggies, of course. Once you get the hang of it, it’s easy to cook larger batches of your favourite curries, stews and chillis; you can then freeze the portions you won’t be eating straight away – the ultimate healthy ready meal! Choose leaner cuts of meat such as turkey breast, back bacon and lower-fat mince, and grill, poach, bake and steam meals to cut down on fat.

 

Get help from your pharmacy

Many pharmacies provide a weight management service to support people to lose weight, especially if they’re obese and at risk of developing serious health conditions. Even if you don’t meet the criteria, you can still pop in for friendly advice.

[boxout]
5 ways to get your 5 a day

1. Get your kids involved and make fun fruit kebabs with apples, strawberries and pineapple.
2. Add plenty of veg to stews, curries and stir-fries along with tinned pulses and beans.
3. Try different combinations of fruit in your smoothies, such as banana, orange and ginger; kiwi fruit and pear; or grapes and watermelon.
4. Make your own pasta sauce with tinned tomatoes and add veggies like courgette, onion, carrot and celery.
5. Enjoy salad all year round: roasted vegetables such as squash, beetroot and peppers are great with salad greens.

 

“There’s so many different ways to socialise – and there’s so many different ways it’s good for your health, too”

 

“Don’t forget about the importance of social connections giving you the opportunity to share how you’re actually feeling, providing you with emotional support in the process”

 

“Any recreational sport or game such as football – be it walking or running – promotes the importance of working together toward common goals, as well as keeping you socialising in the process”

“Spending time together in nature is also a great way to socialise, not to mention the fact that it’s been shown to improve mood and reduce stress”

 

Facts/stats

Thirty eight per cent of people who exercise with a friend are more likely to work harder at getting fit
(Mirror)

 

People with solid social connections have a lower risk of depression than those who lack strong social and emotional support²
(Verywell Mind)

 

Loneliness is linked to a higher risk of heart disease, stroke and a susceptibility to infection

(University of Cambridge research)

Who doesn’t like spending time with friends and family, be it a quick catch up over coffee, a trip to the shops – or even over the phone when you live too far away to meet on a regular basis. There’s so many different ways to socialise – and there’s so many different ways it’s good for your health, too. For a start let’s look at the physical advantages that come with socialising. Loneliness is linked to higher blood pressure and stress that can harm your cardiovascular health, with making and keeping connections reducing the risk as well as inflammation. Then there’s how staying social is good for your bones, with research showing that feeling stressed from not keeping in contact actually decreases your bone mass density, in turn making you more susceptible to fractures. Want to maintain a healthy weight? That’s right; here socialising is again key, thanks to support from others shown to improve your diet and weight management. It’s also been suggested that connecting with others in various social activities can delay the onset of dementia for up to five years. Studies have even found older adults who have close friends and healthy social supports are likely to live longer than their peers who have fewer friends.

 

Moving on to the advantages of socialising when it comes to your mental health now. Maintaining a good presence within your community has been shown to lower mental health rates, independent of how deprived or affluent a neighbourhood is; while sharing experiences with others – or even jokes – triggers the release of endorphins, building self-confidence as well as self-worth. It also works to reduce feelings of isolation in both men and women, with females more likely to experience anxiety when they feel disconnected from others. And don’t forget about the importance of social connections giving you the opportunity to share how you’re actually feeling, providing you with emotional support in the process.

 

You’ve read about the many physical and mental advantages socialising has for your wellbeing – but what ways are there to ensure you properly keep in touch that are also proven to further help how you feel? Here’s just a few simple options to consider.

 

DINNER’S ON ME

No, that doesn’t mean forking for meals out – although we’re sure those you dine with would be more than grateful! In fact, it’s the importance of eating together to stay connected, with shared meals combatting loneliness due to a more relaxed setting where conversation can easily flow. Food can also be used as a tool to start up a conversation with a stranger – a piece of offered cake at a group you’ve never been to before is a perfect way to break the ice, thereby feeling less intimidated in the process. Research has also shown that socialising over meals makes you more likely to eat more fruit and vegetables, as well as reducing the likelihood of young people becoming overweight or obese. However, it’s important to set boundaries in place before you all enjoy a meal to ensure you really are socialising. Turn off the TV if it’s in the same room, with watching a screen leading to a feeling of isolation as you’re no longer interacting as you would when it’s not on. Similarly, have a ‘no phones at the table’ rule, with phubbing – the term used when people ignore each other due to paying attention to a mobile – undermining the enjoyment of what would otherwise be face-to-face interaction. However, you can still bond as a family through technology, so long as you time it right. A movie night is one such example, fostering emotional intelligence, strengthening family bonds, and creating a supportive environment for open communication. Just not when you’re eating at the dinner table, please.

 

ARE YOU GAME?

Before teenagers or younger adults rush off to switch on their consoles in the confinement of their rooms, this is very much not what we had in mind. Unless, of course, you really aren’t able to all get together, with a study revealing 84% of the Gen Z population saw video games as a way to establish connections with like-minded individuals (just don’t tell them though). We’re instead talking about good old-fashioned board games, which again bring people together while also problem-solving as a team that’s working towards a common goal – which is, of course, to win. Fancy some outside games instead? Go for it; any recreational sport or game such as football – be it walking or running – promotes the importance of working together toward common goals, as well as keeping you socialising in the process. Speaking of getting out and about, spending time together in nature is also a great way to socialise, not to mention the fact that it’s been shown to improve mood and reduce stress. How to go about it? Go on a walk or hike with friends or family: not only are you socialising, but the physical work of a walk stimulates the growth of new brain cells. A bike ride is another great way to get people together – or why not consider really spending time outside with a camping stay? Besides the fact by disconnecting from technology improves focus, concentration and creativity, a recent survey showed that 73% of campers believe it to be a great way to make new friends.

 

MUTUAL INTEREST

How else can you socialise in a world where more and more people work from home, and with more and more choosing to connect mainly through social media? Ironically you should start by turning to those social channels, seeing if there’s any groups or chats in your local area for those with a shared mutual interest. It’s easy to locate somewhere specific close by that you’re interested in joining – joining a social club alone boosts community cohesion and gives people a sense of belonging. There’s plenty of other ways to find people interested in the same hobby as you, from noticeboards in local supermarket and libraries to online apps and even volunteering in an area you’re interested in. In fact, volunteering is a great way in itself to socialise, with 89% of volunteers surveyed agreeing that they’d met new people in doing so, with a further 78% seeing them make contact with people from different backgrounds. You might also now ask yourself whether there’s one sort of hobby over another that’s a better way to socialise. Our answer? Aim for ones that involve group activities and that encourage you to really get out and about. Because hiding behind a screen and your front door is no way to keep in touch with the ones you love – and meet new people in the process.

 

“If you have symptoms of an ear infection, the GP or pharmacist may use an instrument with a small light and magnifying glass (an otoscope) to look in your ear”

“Treatment for an ear infection depends on what’s causing it and which part of your ear is infected”

Ear infections are very common, particularly in children. They often get better on their own within 3 days.

Symptoms of an ear infection
The symptoms of an ear infection usually start quickly and include:

• pain inside the ear (earache)
• a high temperature
• difficulty hearing
• discharge running out of the ear
• a feeling of pressure or fullness inside the ear
• itching and irritation in and around the ear
• scaly skin in and around the ear

Young children and babies with an ear infection may also:

• rub or pull their ear
• not react to some sounds
• be irritable or restless
• be off their food
• keep losing their balance

Most ear infections clear up within 3 days, although sometimes symptoms can last up to a week.

If you, or your child, have a high temperature or you do not feel well enough to do your normal activities, try to stay at home and avoid contact with other people until you feel better.

Differences between inner, middle and outer ear infections
<<Box-out>>
Differences between types of ear infections
Inner ear infection

Can affect both children and adults
Caused by viral or bacterial infections
Affects parts of the inner ear like the labyrinth and vestibular system, and can lead to labyrinthitis

Middle ear infection (otitis media)
Usually affects children
Caused by viruses like colds and flu
Affects the eustachian tube, which connects the middle ear (area behind the eardrum) to the back of the nose

Outer ear infection (otitis externa)

Can affect both children and adults
Caused by something irritating the ear canal, such as eczema, water or wearing earplugs, or a fungal or bacterial infection
Affects the ear canal (the tube between the outer ear and the eardrum)

<<End box-out>>

Things you can do to help an ear infection
There are things you can do to help ease any pain and discomfort from an ear infection.

Do:

• use painkillers such as paracetamol or ibuprofen (children under 16 should not take aspirin)
• remove any discharge by wiping the ear with cotton wool

  Don’t:

• do not put anything inside your ear to remove earwax, such as cotton buds or your finger
• do not let water or shampoo get in your ear
• do not go swimming while you have an ear infection
• do not use decongestants or antihistamines – there’s no evidence they help with ear infections

  See a pharmacist if:

• your child is aged 1 to 17 years, and you think they have an ear infection

A pharmacist can give children the same treatments as a GP for an ear infection. They can also give advice or direct you to other medical help.

See a GP if:

• your child is under 12 months old and you think they have an ear infection
• you have earache that does not get better after 3 days
• you or your child keep getting ear infections

  Ask for an urgent GP appointment or get help from NHS 111 now if:

You or your child have symptoms of an ear infection and:

• feel generally unwell
• have a very high temperature or feel hot and shivery
• have swelling around the ear
• fluid is coming out of the ear
• have a change in hearing or new hearing loss
• feel sick or are being sick (vomiting), feel dizzy or have a severe sore throat
• your child is under 12 months old and has earache in both ears
• have diabetes, or a heart, lung, kidney or neurological condition
• have a weakened immune system (for example, because of chemotherapy)

You can call 111 or get help from 111 online. Call 111 if you need advice for a child under 5 years old.

 

 

How an ear infection is diagnosed
If you have symptoms of an ear infection, the GP or pharmacist may use an instrument with a small light and magnifying glass (an otoscope) to look in your ear.

Some otoscopes blow a small puff of air into the ear. This checks for blockages, which could be a sign of an infection.

Treatment for an ear infection
Treatment for an ear infection depends on what’s causing it and which part of your ear is infected.

A pharmacist or GP may give:

• antibiotic tablets or eardrops
• antifungal or steroid eardrops
• painkilling eardrops

Eardrops may not work if they’re not used correctly.

If there’s a spot or boil in your ear, a GP may pierce it with a needle to drain the pus.

<<Box-out>>
How to use eardrops

 

1. Remove any discharge or earwax using cotton wool.
2. Lie on your side with the affected ear facing up to put the drops in.
3. Gently pull and push your ear to work the drops in.
4. Stay lying down for 5 minutes so the drops do not come out.

<<End box-out>>

How to prevent ear infections
You cannot always prevent ear infections, particularly infections caused by colds and flu.

But there are things that can help:

• make sure your child has had all their childhood vaccinations
• keep your child away from smoky environments
• try not to give your child a dummy after they’re 6 months old
• do not stick cotton wool buds or your fingers in your ears
• use earplugs or a swimming hat over your ears when you swim
• try to avoid water or shampoo getting into your ears when you have a shower or bath – you could put cotton wool smeared with petroleum jelly into your ear while showering if it’s difficult to keep water out of your ears
• treat conditions that affect your ears, such as eczema or an allergy to hearing aids

 

 

The information in this article is drawn from the NHS website: https://www.nhs.uk/conditions/ear-infections/

“Flu is far more than just a bad cold. It is a highly infectious disease with symptoms that come on very quickly, including sudden onset of fever, severe headaches, muscle aches, and extreme fatigue that can leave you bedridden for days”

“For those who are at more at risk of serious complications from flu, the NHS offers a free flu vaccination”

Pull stat
“In England last year, the flu vaccination programme is estimated to have averted around 100,000 hospital admissions due to flu”

 

During the winter months, the circulation of seasonal viruses such as flu increase and can make people very unwell. There may also be particularly cold spells which could impact your health and wellbeing.

The good news is that there are steps you can take to reduce your chances of becoming seriously unwell, so you can enjoy spending time with friends and family.

Flu spreads more easily in winter when we spend more time together indoors. Flu is far more than just a bad cold. It is a highly infectious disease with symptoms that come on very quickly, including sudden onset of fever, severe headaches, muscle aches, and extreme fatigue that can leave you bedridden for days. Colds are much less serious and usually start gradually with a stuffy or runny nose and a sore throat. For those who are more vulnerable, it can increase the risk of developing serious lung and airway infections such as bronchitis and pneumonia, which can be life-threatening.

For those who are at more at risk of serious complications from flu, the NHS offers a free flu vaccination.  If you are vaccinated in time but still catch flu this winter, you are likely to have milder symptoms and recover faster, cutting your risk of being hospitalised. In England last year, the flu vaccination programme is estimated to have averted around 100,000 hospital admissions due to flu.

Those eligible include adults aged 65 or older, and people with certain long term health conditions such as diabetes, heart disease, chronic kidney disease, or weakened immune systems. Those with chronic liver disease, chronic neurological conditions or who are immunosuppressed are at particularly high risk of getting seriously ill from flu.

Pregnant women are eligible to get their vaccines as the pregnant woman herself, the unborn baby and the newborn baby are all at risk of getting seriously ill from flu.

Flu tends to spread first in children, so vaccinating children as early as possible helps to protect other vulnerable family members such as grandparents and babies. A quick and painless nasal spray vaccine is available for most in this age group, so you do not have to worry about your little one having a jab. If you have a child aged 2 or 3 (on or before 31 August 2025), they can get their vaccine at their GP surgeries and in some participating pharmacies. School-aged children (from reception to Year 11) will mainly be offered their flu vaccinations at school, so do look out for the consent form which will require your signature. School aged immunisation teams will also offer community clinics.

If you or your children did have the flu vaccine last year, another one will be needed this year as the flu virus can change from one winter to the next and protection from the vaccine goes down with time.

If you are eligible for the flu vaccine, the NHS will usually let you know when you can book an appointment. You can also book via the National Booking System, which opened on 1 September, with most appointments starting from 1 October. Speak to your GP practice if you have not been contacted, but think you are eligible.

You may also be eligible for other vaccinations, including the:

• COVID-19 vaccine (if you’re age 75 or over, resident in a care home for older adults or you are immunosuppressed)
• pneumococcal vaccine (if you’re aged 65 or over)
• RSV vaccine (if you’re pregnant or aged 75 to 79 – if you turned 80 on or after 1 September 2024, you’re also eligible for the vaccine until 31 August 2025)

These vaccinations help protect against serious illnesses that are more common in the winter, including pneumonia.

You can check your eligibility for these vaccines online at http://www.nhs.uk/wintervaccinations.

 

Even if you are not eligible for a vaccine, you can still take measures to protect yourself and loved ones from flu, colds, other respiratory viruses that circulate through the winter months. This includes simple measures like catching coughs and sneezes in a tissue, regular handwashing with soap and water for at least 20 seconds and opening a window when you are socialising with family and friends.

If you have symptoms such as a high temperature, cough and feeling tired and achy, try to limit your contact with others, especially those who are vulnerable. If you have symptoms and need to leave the house, advice remains that you should wear a face covering.

If you have diarrhoea and/or vomiting, do not go to work, school, or nursery until 48 hours after your symptoms have stopped and don’t prepare food for others in that time either. If you are unwell, avoid visiting people in hospitals and care homes to prevent passing on the infection in these settings.

Washing your hands with soap and warm water and using bleach-based products to clean surfaces will also help stop infections from spreading.

Alcohol gels do not kill many types of bugs, including norovirus, so don’t rely on these alone.

If you would like to seek further advice if you are feeling unwell, please speak to your pharmacist who can offer advice on a range of illnesses, such as coughs, colds, sore throats, ear infections and aches and pains. They can also give advice about medicines, including how to use your medicine, worries about side effects or any other questions you have.

If they cannot help you themselves, they can refer you to a GP or other health professional.

 

 

NHS community pharmacies are an accessible and convenient place for people to receive advice and support for managing contraception

“The aim of the NHS Pharmacy Contraception Service (PCS) is to offer people greater choice and access when considering starting or continuing their current form of oral contraception”

The aim of the NHS Pharmacy Contraception Service (PCS) is to offer people greater choice and access when considering starting or continuing their current form of oral contraception. The service supports the important role community pharmacy teams can play to help address health inequalities by providing wider healthcare access in their communities and signposting service users to local sexual health services. It also aims to create additional capacity in primary care and sexual health clinics to help meet the demand for more complex assessments.

From Spring 2023, pharmacies in England have had the option to register for the NHS Pharmacy Contraception advanced service for the ongoing supply of oral contraception. All community pharmacists offering the service will have demonstrated competence in the specific skills and knowledge required.

 

From December 2023 the service expanded to give people the option of being able to have a confidential consultation with a community pharmacist to request a prescription of the contraceptive pill for the first time directly from their pharmacist, rather than from their GP or sexual health clinic.

 

The service is an integrated pathway between existing services and community pharmacies to enable greater choice and to widen access to services and support for high-risk communities and vulnerable patients.

 

A person may self-refer or be referred by their general practice, sexual health clinic or equivalent, to a participating pharmacy. A pharmacy may also identify a person is suitable for the service and highlight it to appropriate individuals.

 

The pharmacist will offer a confidential consultation and as part of that, will reach a shared decision with the person on the ongoing supply of their current oral contraception, ensuring clinical appropriateness.

 

This is an NHS service and so the supply of oral contraception will be exempt from any prescription charges.

 

Individuals do not need to be registered with a GP to access this service.

 

Pharmacies will only inform the GP practice that individuals have accessed the service, with their consent.

 

To be eligible to access this service a person must be an individual seeking to be initiated on an oral contraception, or seeking to obtain a further supply of their ongoing oral contraception:

 

• Combined Oral Contraceptive (COC) – from first menstrual period up to and including 49 years of age; or
• Progestogen Only Pill (POP) – from first menstrual period up to and including 54 years of age.

 

People who wish to consult another healthcare provider for contraception support are still free to do so.

 

To find a pharmacy delivering this service please search www.nhs.uk

 

The information in this article is largely drawn from the NHS England website: https://www.england.nhs.uk/primary-care/pharmacy/pharmacy-services/nhs-pharmacy-contraception-service/