Health Champion Scheme. Resource Pack

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1 Health Champion Scheme Resource Pack

2 Health Champion Scheme Resource Pack Helping people to understand the effects of lifestyle behaviours on their health, and supporting them to change to more healthy behaviours can be an important step in reducing health inequalities. Don t forget, we can all promote healthier lifestyle changes both to ourselves and the people we meet, not just through our work but in our everyday lives too, so that talking about healthy behaviour change becomes a normal part of our everyday lives. Key Signposting Contacts in Plymouth Livewell Team Stop Smoking Service Plymouth Options (mental health) Healthy eating and 10% club Harbour Centre (alcohol, drugs) The Zone (16-25 yr olds) Advice Plymouth (general, incl. debt) NHS Dentists Shelter Devon & Cornwall Plymouth Guild (volunteering) Other useful resources What health risks do we face? Heart disease/stroke/cancer/chronic respiratory diseases/diabetes are by far the leading causes of death in the UK, as well as causing serious disabilities. Lifestyle factors are significant causes for up to 80% of these long term health conditions in the UK. 2/3 of people are overweight and 2/3 of people are physically inactive 1/3 of people have high blood pressure and 1/3 of people have pre-diabetes Inactivity, obesity & smoking are serious risk factors regarding chronic diseases. Adopting healthier lifestyles can improve your health. We can all make small improvements to our lifestyles. By being a little healthier we can reduce our risks of serious diseases and help ourselves to live longer - and enjoy life better too.

3 Smoking A smoke free future Stopping smoking is the single biggest change anyone can make to benefit his or her health, at any age; it s never too late! Smoking is known to be the principle avoidable cause of premature deaths and kills about 114,000 people in the UK each year. Approximately 23% of Men and 21% of women smoke in Great Britain and most people start smoking before the age at which they can legally be sold cigarettes (18), so it s not an adult choice. 80% of smokers state they wished they had never started and 70% state they want to stop. The national average for smoking prevalence is 19.5% and in Plymouth it is 24%. Benefits of quitting Smoking After 20 minutes Your blood pressure and pulse return to normal. Circulation improves, especially in hands and feet 8 hours Blood oxygen levels increase to normal and your chances of having a heart attack start to fall 24 hours Carbon monoxide leaves the body. Lungs start to clear out mucus and debris 48 hours Your body is now nicotine free. Your sense of taste and smell begin to improve 72 hours Your breathing is easier and you will notice your energy levels increase 2-12 weeks Circulation improves throughout your body & walking and exercise get much easier 3-9 months Breathing problems, coughing, shortness of breath and wheezing improve. Lung efficiency improves by 5-10% 5 years The risk to having a heart attack falls to about half that of a smoker 10 years The risk of lung cancer falls to about half that of a smoker and your risk of heart attack is now about the same as someone who has never smoked What should we do? The more support a smoker gets, the more likely they are to be successful at quitting. People may make several attempts before successfully stopping. Relapses are normal. Joining a smoking cessation group can mean someone is 4x more likely to quit than going it alone. There is an excellent Stop Smoking Service in Plymouth. Quitting timeline video link (YouTube):

4 Alcohol know your limits It s estimated that at least 22% of men & 13% of women drink twice the recommended level of alcohol per week. Alcohol increases the risk of many common chronic diseases as well as causing its own particular health problems. What should we do? The recommended alcohol limits are up to 3 to 4 units a day for a man and no more than 2-3 units for a woman. Everyone should have at least 2 concurrent alcohol free days per week. Please note that, over the long-term, you can harm your health by exceeding the above guidance on units, even if you never actually get drunk. Most alcoholic drinks are roughly equivalent to a chocolate bar in calorie terms. Advise people to try and reduce their drinking, and suggest NHS (etc) psychological therapies as a useful resource. Higher-risk drinkers should be encouraged to go to specialised services at the Harbour Centre. Units and Risk Levels It s very useful to know how to calculate the amount of units in a person s drink, so you can translate the amount of units into a risk level for them. The Bottle method The number of units in a litre (1000mls) is always the same as the % ABV So, a litre of 12% wine has 12 units A large glass of 12% wine (250ml) has 3 units A small glass of 12% wine (175ml) has 2.1 units A 500ml can of 8% beer is half a litre so has 4 units Many beers are about 5% so a pint is 2.93 units; 500ml can has 2.5 units, etc. MyDrinkaware what is a unit of alcohol video link (YouTube):

5 Physical activity Let s get moving It s vital to remember how important is to be physically active. Most people live sedentary lives: drive to work sit at a computer drive home sit in front of a tv/computer/tablet drive to a supermarket etc. We estimate that only 1/3 of adults achieve the Government s recommended levels of physical activity Many people, including some Doctors, underestimate the significance of physical activity, especially cardio-respiratory fitness, to health. Consider these facts: physical inactivity: Is a leading causes of illness and death in the UK and costs the NHS at least 8.2 billion per year Has the same effect on heart disease risk as smoking 20 cigarettes per day Can be more risky to health than diabetes, obesity, hypertension (high blood pressure) Remember: it s better to be fit and fat than thin and unfit. We all need to be physically active. Physical activity is anti-inflammatory and anti-ageing. Walking is the best medicine for almost anything, including for people with chronic diseases. In fact it s dangerous NOT to walk (The Plymouth livewell website includes expert GP guidance on physical activity for people with chronic diseases). What should we do? Adults should undertake 150 minutes per week of moderately intense physical activity in bouts of 10 minutes or more. Even just 10 minutes can give you significant benefits. The priority for health champions is to help motivate people who do less than even 30 minutes physical activity a week their health is at serious risk. Moderately intense means: You are able to talk but you notice that your breathing is quicker and deeper, your body is warming up, your face may have a healthy glow and your heart will be beating faster than normal but not racing. You can achieve this by brisk walking or cycling, climbing stairs quickly, doing vigorous gardening or housework, carrying heavy loads, swimming, dancing, playing sports - etc.

6 Please note that the same advice applies to over 65 s in fact it s even more important. For under 18s they need 1 hour plus of moderate-vigorous activity every day, plus vigorous physical activity on at least 3 days (run, swim, football, etc). To summarise: get out of breath every day! To be more physically active, try and identify activities you like and that fit easily into your daily routine. Work out what time is best for you to be physically active and stick to it. Even better, be active with friends and family to keep you motivated. And reduce the amount of time you are inactive during the day (eg) don t sit down for too long - try and get up from your seat every hour. How about replacing at least one of your regular car journeys with walking or cycling? There are several walking and cycling groups in Plymouth, and plenty of opportunities to get more physically active and socialise at the same time. It s also motivational to watch the YouTube video, 23.5 hours a day. Other resources Fitness calculator - A simple assessment to help you understand recommended levels and assess how close you are to meeting them What's Your Sport? - Find out which sport you are best suited to with a short psychological and aptitude test. Exercises for older people A guide that focuses on simple exercises to help keep you fit, mobile and independent. Couch to 5K running plan An audio running plan to help motivate you to build up to 5K or 30 minutes in just nine weeks. Olympic Inspiration Get inspiration and tips from over 60 Olympic Athletes on how to have a happy and healthy life. Healthy eating - Eat smart and feel good We estimate that 66% of men and 61% of women are either overweight or obese. It is also very worrying that up to 10% of 5 year olds are classified as obese. (These children are at greater risk of poorer health throughout their adult life). Being overweight, and especially being obese, is associated with a wide range of health problems and disabilities. It increases your risk of chronic illnesses such as heart disease, many cancers and type 2 diabetes. Obesity can reduce life expectancy by up to 9 years.

7 If people want to check their weight then a useful technique is waist measurement. A waist circumference of 94 cm or more for men and 80 cm or more for women is commonly used as an indicator of increased risk of obesity-related health problems What should we do? It is important to eat a balanced diet, based on the Eatwell plate, and to avoid eating too much, especially high calorie food. Our key healthy eating messages are deliberately simple, because there s a lot of confusion out there - largely thanks to misleading advertising, food marketing and media coverage etc. Eat at least 5 portions of fruit and vegetables per day Eat less sugar, salt & fat. A portion of vegetables is basically a handful. (See the 10% booklet). Fruit juices can only give you 1 portion a day. Water is the best drink because fruit juices also contain sugars it s better to eat the whole fruit. At least 1/3 of your diet should be fruit and vegetables, and another 1/3 should be starchy foods such as wholemeal bread, brown rice, wholemeal pasta etc. Give children the right portions not too much! Don t forget, your full stomach is the size of your 2 fists. Reduce all types of sugar and BEWARE low-fat labels on processed food it may be high in sugars etc. and avoid processed food. Veer towards the Mediterranean diet (more vegetables, fruit and nuts, fish and cereal grains and less dairy & meat). Livewell run the acclaimed 10% club for people who want to lose 10% of their body weight over a 10 week course. It s a popular healthy lifestyle programme with a holistic approach. It s currently for people with a BMI of 30, but please get in touch to discuss your needs. Livewell are starting a new 10% club service especially for children aged 5 to 13 and their families. Other resources BMI healthy weight calculator - Check your BMI and get tailored advice Healthy eating self-assessment - Find out if your diet is healthy 5 A Day shopping planner Make healthy eating simple, with ideas for meals, tasty recipes, cheaper options and top tips. Food Allergy/Intolerance quiz Help separate fact from fiction and understand the differences between a food allergy and an intolerance. Learn more about symptoms, treatment and how many people are affected. Meal Planner/Recipe Finder Get inspired to cook healthy food with recipes from the Change4Life website, all big enough to feed 4 adults and cost around 5 to make!

8 Winning Ways to Mental health and wellbeing Good or poor mental health is both a cause and effect of good or poor physical health. They are inextricably connected. Poor mental health and wellbeing is more common than most people think. Around 1 in 4 people will suffer a mental health problem at some point in their lives. These include depression, anxiety and stress. Including conditions like dementia etc, over 1/3 of people suffer from mental ill-health. Depression is the 3rd most common reason for seeing a GP. 18% of people today suffer from an anxiety disorder. 11% of people experience sleep disorders and 3.9 million people suffer general depression/mood disorders. And widespread health conditions such as headaches and back pain are often related to mental health issues. Positive changes in health behaviour such as reduction in alcohol, stopping smoking, increasing physical activity and healthy eating can potentially have positive benefits to mental health and wellbeing. We use the same positive health messages! Note: regular physical activity reduces the risk of depression possibly by as much as a third and Being active in outdoor green spaces is particularly beneficial to mental health. Signs and symptoms of poor mental health Low mood, prolonged over a few weeks Withdrawal or loss of interest in usual activities Sleep or appetite changes Preoccupation with worries or concerns Poor concentration Feeling unable to cope What should we do? Four protective factors have been identified for positive mental health - having some control over your life; good social relationships; a sense of purpose, and a sense of social inclusion. When these factors are not in place we can feel very stressed etc.

9 We can understand mental wellbeing as a dynamic model: the external conditions that shape our lives interact with our personal resources (e.g. our sense of optimism or pessimism) to cause us to function well or less well in satisfying our needs, and thus to experience positive or negative emotions and feelings. This evidence has been used to promote a 5 a day for the mind: the 5 ways to wellbeing campaign: Use the 5 ways to wellbeing message Remember the acronym CLANG Connect Learn Active Notice Give - with people around you - try something new - do something you enjoy - be aware of what s around you & enjoy it - do something nice for others e.g. volunteer Remember the power of the mind. As the NHS website says: Although it can be difficult to be cheerful if you are in pain, research has shown that people who remain positive tend to recover quicker than those who get depressed. This is sometimes evidenced with the placebo effect. Some research suggests we are more likely to respond well to treatment when we feel we are being empathised with. This is one reason why empathy can be so effective when promoting healthier lifestyles. NHS funded Plymouth Options provide an excellent psychological therapy service. You can self refer. They also offer popular courses in Mindfulness (meditationrelated), Assertiveness, Anger Management, etc.

10 Having a brief advice conversation: top tips for Health Champions If you can make a 5-minute window of opportunity available, to enable your client to verbalise their thoughts and attitudes about making small achievable changes in their health related behaviour, you could make a real difference to their future health and well-being. You do not have to be a health expert to do this. Your Role To provide opportunistic advice To be enthusiastic about the benefits of change Identify the state of readiness to change within the individual and respond accordingly Select the most appropriate information about services that are available locally Not your role To give detailed specialist knowledge To assist an individual through a specialist referral program, or to monitor ongoing outcomes To prescribe any specialist intervention products To act as a trained counsellor or to address other personal issues To tell a client what to do and set goals for them The essence of being a health champion is to Nudge Listen - Summarise. Nudge! Ask people about their lifestyle & changes they may wish to make, using open questions. Respond with empathy to lifestyle issue/s raised Support and encourage people s motivation to change Give useful advice & signpost to useful services Summarise the conversation, and let people know you believe they can make the changes they want to Nudge people towards making small changes and let them know how effective local services are if they want further advice or support. Make a note of your conversation so you can feedback to the scheme A health champion is often helping a person to move from pre-contemplation to the actual contemplation stage of making a lifestyle behaviour change. This movement can seem small, but it s vital.

11 Starting a brief advice conversation Remember the three A s ASK, ASSESS, ADVISE Once you have raised the issue (ASK) from the response (ASSESS) whether you can continue with the health message and give some advice (ADVISE) if appropriate. This will involve giving facts & information about health messages and suggesting simple things they could try to start making a change to their lifestyle. Don t worry if your first attempt at starting a conversation doesn t work. Over time you ll find your skills at assessing a person s response and their willingness to talk more or readiness to change will be easier to spot. Just by trying to chat with someone, you have already made him or her stop to think about his or her health. The most important thing to remember it s just a conversation. Try to chat in such a way that the person you are talking to is interested and feels listened to. Reflect back a summary of the main points of the conversation - this shows you are interested and listening and will help someone feel at ease. Focus on what works not on failures - help people to realise they have the skills and strength to start making changes help people to feel better about themselves. Sensitive Issues OK, some Health Champions might say... How do I advise about physical inactivity and healthy eating if I m overweight myself? How can I tell someone not to smoke if I smoke? I enjoy a good drink at weekends too...won t I be a hypocrite if I tell them to drink less than me? If our own lifestyles get in the way, at least we can acknowledge that. We are all human after all. Have a think about how you can maintain your credibility, and what personal barriers you might have. How will you overcome them? Example: You are speaking with an obese client and you too are overweight. It s probably best to acknowledge that you yourself could do with losing a few pounds when raising the issue with them. Say you know how hard it can be to make healthy choices, but you do know that healthy eating means a healthier life and it is worth the effort. This is likely to increase your credibility. REMEMBER. Health Champions are NOT telling other people what to do. They are not Counsellors. They are not experts or claiming to be perfect we all have our own health issues - we can all consider healthier changes. This is another great reason why your brief opportunistic advice may turn out to be so important and why we need Health Champions just like you.

12 Conversation tips- smoking Stopping smoking is the best thing that you do for your health. How do you feel about your smoking? I know lots of people who have managed to stop smoking with support from a local group. Have you ever thought about quitting before? What did you find worked that time? You said you quit before, how did you do that? Would you like to know more about the local Stop Smoking Service and what they can do to help? Did you know that you are 4 times more likely to quit with their support? I really think you are capable of succeeding. Conversation tips eat smart There s such a lot of unhealthy stuff in our food it s hard to know what s good to eat! Did you know that too much fatty and sugary food is a real no no. These foods can contribute to obesity, heart disease and diabetes. You can feel full and much more energetic if you eat fruit and veg. Which fruits do you enjoy? Conversation tips - alcohol Alcohol can be enjoyable, but only in moderation! The more you drink the higher the risk of problems of all sorts. Have you tried having a spacer instead of a chaser (chaser is a term used usually to mean a shot of a spirit like whisky or vodka)? What do you think about that idea? On a scale of one to ten how important is it for you to consider changing your drinking right now? In the past when you have tried to reduce your drinking, what have you found worked well for you? There s lots of ways in which you could find out more about drinking and explore ways to change if you wanted to. There are some great resources on the Livewell web site. Conversation tips Mental Health & Wellbeing Did you know that alcohol is a depressant drug? If you are feeling depressed or anxious drinking may end up making you feel worse. Have you tried talking to someone, or why not go out and do some physical activity instead? Did you know smoking actually increases stress levels, and ex-smokers report feeling less stressed once they have quit Conversation tips physical activity Most of us don t exercise anywhere near enough to keep healthy. Mind you, even a little bit every day can really help us feel better. Did you know that you should try to exercise for 30 minutes five times a week? Which sorts of exercise do you enjoy? Some good news to finish There is a halo effect to changing health behaviours. Research shows that when one person changes the ripples spread outwards and other people around them, their friends and family, are more likely to change as a result. We also believe that encouraging people to be more physically active, to eat more natural foods and to practice the 5 ways to wellbeing (etc) will not only reduce the burden on our common NHS, but will also contributing towards shaping a better society with improved wellbeing for all.

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