Surgery News
F - FACE
Has their face fallen on one side? Can they smile?
A - ARMS
Can they raise both arms and keep them there?
S - SPEECH
Is it slurred?
T - TIME
It’s time to call 999
Please watch the video below for more information:
The 8 session course covers topics such as:
Managing long COVID symptoms e.g. brain fog, fatigue and breathlessness
Pacing and focussing on what matters to you
Coping with stress, change and shifting your thinking
Getting better sleep and mindfulness
Communication and relationships
Eating well and moving better
Managing setbacks
Using your strengths to make you happier
“I’m definitely more independent, more confident now”
Karen, long Covid Programme participant
There is a limited number of one to one consultations available to people living with long Covid in Warwickshire.
lifestyle analysis
personalised advice and support
experienced long covid practicioners
8 week follow-up
take steps to restore your fitness
Meet others with long covid and try a range of activities including:
goal setting
gratitude
mood, activity symptom tracking
journalling
online forum
The course is available 24/7 on any device, sessions are released weekly and you can remain anonymous!
Find out more and sign up at https://www.hopecwr.h4c.org.uk/, you do not need to be referred by a Doctor.
Sleep is as essential as diet and exercise - yet often it is under-valued! But, how much sleep to we actually need?
It’s well known that children need more sleep than adults, and as children grow up, the amount of sleep they need decreases. Here is a rough guide
Newborns (0-3 months) : 14-17 hours
Infants (4-11 months) : 12-15 hours
Toddlers (1-2 years) : 11-14 hours
Preschoolers (3-5 years) : 10-13 hours
School Children (6-13 years) : 9-11 hours
Teenagers (14-17 years) : 8-10 hours
Adults (18-64) : 7-9 hours
Older adults (65+) : 7-8 hours
It’s no secret that a lot of us struggle to get to sleep at night, but why?
It is very important to appreciate how important sleep is. Time in bed should be considered time well spent! While we sleep, our brains form memories and go through the day’s events - remember this, sleep is not a waste of time.
Good sleep habits, also know as good sleep hygiene, are things you can do before bed to improve your sleep quality. Following these good sleep habits may help you with your sleep.
Have a regular sleep pattern; try to go to sleep at the same time every night and get up at the same time every morning (we will let you off for the occasional lie in)
Be in bed for the correct amount of time; the average number of hours an adult needs to sleep is 7-8
Bed is for sleeping, not for hanging out; playing on your phone and/or watching tv can mess up your sleep. You really shouldn’t sleep with the TV or other devices on either - your mind needs to know that if you are in bed, you are there to sleep.
Wind down and relax before bed; try to avoid using your phone or computer within an hour of bedtime, try not to worry about the day you’ve had or the day ahead. Find a relaxation technique that works for you, and use it!
Have a comfortable bedroom; your bedroom should be dark and quiet, with comfortable bedding and good temperature control
Avoid caffeine, alcohol and cigarettes; alcohol might help you drift off to sleep faster, but it will decrease the quality of your sleep throughout the night. Cigarettes, cups of tea/coffee and fizzy pop are stimulants that can keep you awake - so it makes no sense to have these before bed
No napping in the day; if you sleep during the day, it will make it much harder to get to sleep at night. Don’t let yourself fall asleep in front of the TV - but if you absolutely have to nap, you shouldn’t nap for more than 20 minutes, and then you shouldn’t go to bed for at least 4 hours
Don’t watch the clock; if you can’t sleep at night, watching the clock will just make you more anxious - turn the clock around if you can’t take it out of the room, and resist the temptation to look at the time on your phone.
Avoid sleeping pills; unless in exceptional circumstances - sleeping pills do not fix the cause of your sleeping problem, and you don’t want to become dependant on them!
Get professional help if you are still struggling after putting these tips to use; if lack of sleep is affecting your mood, if you have excessive daytime sleepiness, restlessness in bed, severe snoring, or not feeling refreshed after and adequate length of time asleep; contact us - we can offer the further support you may need!
Visit https://worldsleepday.org/ for more information on how important your sleep is!
And if you're struggling with your sleep, why not consider trying our online Sleep Course Space for Sleep. To access this online programme please visit the Silver Cloud website
This programme will teach you the skills for overcoming your sleep difficulties, allowing you to achieve better quality sleep and wake up feeling refreshed.
Understand the causes of poor sleep and how it can affect you.
Accurately assess how you are currently sleeping and track your progress.
Learn proven techniques for developing and maintaining a healthy sleep cycle.
At St Wulfstan Surgery we are looking for a new Part Time Receptionist to join our lovely team.
For more information or to apply please visit our advert on Indeed.
Applications close Friday 24th March
Please see our video below to find out more about working at St Wulfstan Surgery!
No Smoking Day falls this year on Wednesday 8th March 2023!
Fun facts about quitting smoking:
Quitting smoking protects your brain health and reduces your chances of dementia
You’re 3 times as likely to successfully quit if you get support
Your GP and pharmacist can offer advice and tips on how to quit smoking
It’s never too late to quit - your health and wellbeing will improve as soon as you stop smoking, even if you’re already sick from it
Smokers spend roughly £47 a week on tobacco, that’s nearly £2500 a year saved once you quit
Quitting smoking can add ass much as 10 years onto your life expectancy
Smokers have an increased risk of dementia, quitting can substantially reduce this risk. Up to 4 in 10 cases of dementia could be linked to health, lifestyle and environmental risk factors - quitting smoking ranks the 3rd most significant modifiable risk factor.
The World Health Organisation Knowledge (WHO) Summary on Tobacco and Dementia explains many of the reasons linking dementia with smoking. These include the fact that the two most common types of dementia - Alzheimer’s disease and Vascular dementia - have both been linked to problems with the vascular system (your heart and blood vessels).
Smoking increases the risk of vascular problems, including strokes or smaller bleeds in the brain, which are also risks for dementia. As well as this, toxins in cigarette smoke cause inflammation and stress to cells, which has been linked to the development of Alzheimer’s disease. The WHO estimates that 14% of Alzheimer’s cases around the world could be attributable to smoking.
It’s estimated that the average smoker quits smoking 30 times before they quit for good. Less that 40% of smokers try to quit every year, and around 1/4 of these will succeed. However, many more smokers are thinking about quitting or trying to cut down. Every attempt to quit should be seen as making progress. Never give up giving up!
It’s never too late to quit and feel the benefits of better health – that’s our message to smokers ahead of #NoSmokingDay. From reducing the risk of at least 16 cancers, stroke, COPD & dementia, a smoker's health improves from the moment of quitting. Visit www.nhs.uk/better-health/quit-smoking/ #TodayIsTheDay
For more information on how to quit smoking and to find your local stop smoking service visit:
This could be:
Heart attack
Angina
Heart surgery
Heart failure
Pacemakers (including complex devices such as ICD & CRT’s)
If so, you are invited to go along and join South Warwickshire’s Heart to Heart Support Group’s information sessions. In theses sessions, they will share each others experiences, socialise, and have a general catch up!
Date: Every last Wednesday of the month (except August)
Location: Norton Lindsey Village Hall, Wolverton Road, Norton Lindsey, Warwick, CV35 8JL
Time: 6:30pm-8:00pm
Hosted by:
Kath Warwick - Group Leader
Donna McDonnell - Cardiac Nurse Specialist
For further information or enquiries contact the Cardiac Device office at Warwick Hospital, or email Donna.mcdonnell@swft.nhs.uk / Katherine.warwick@swft.nhs.uk
Around 1 in 4 people with eating disorders are men, yet many struggle to ask for help, and their symptoms can be easily unnoticed by those around them. Men are often met with disbelief if they do ask for help, with their symptoms being overlooked as being a fussy eater, liking to work out or being too busy.
Eating disorders awareness week charity Beat want to bust the toxic stereotypes that prevent men from speaking up, they want to change the narrative! Beat will be using EDAW to shine a light on the different experiences men face, and how we can create a safe space for men to turn to for support towards recovery.
To get a better understanding of these complex mental illnesses, and break down gender stereotypes, Beat launched the UK’s biggest survey to date on men’s experience with eating disorders.
“Of those that took part, 1 in 5 had never spoken out about their struggles. 6 in 10 were disappointed with the help available to men. And 4 in 5 felt raising awareness would help more men get treatment sooner.”
This Eating Disorders Awareness Week, you can help set the record straight. You can start conversations and spread the word: yes - men get eating disorders! But let’s be honest, stranger things have happened… #HelpMenGetHelp
Watch and share this video for more information, you can also visit Eating disorders in men (beateatingdisorders.org.uk), and read some stories from some real men who have battled different eating disorders. You are not alone!
The World Cancer Research Fund, founded in 1982 tell us:
“Around 1100 people get diagnosed with cancer every day, but experts now believe that up to 40% of cancer cases are preventable. If people didn’t smoke, avoided the sun, avoided alcohol, ate a healthy diet, maintained a healthy body weight and stayed physically active, 1 in 4 cancers might simply never develop.
We want that to happen. We want to live in a world where no one develops a preventable cancer.
One of the problems with cancer is that people often don’t think about it until, sadly, they hear the words “you’ve got cancer”. While it’s true that cancer is much more common in older people – because our cells deteriorate as we age – prevention can start young.”
What can increase your chances of getting cancer? And how can you prevent it?
Obesity and weight
Keep your weight within the healthy range (BMI 18.5-24.9 in adults)
Being inactive
Be physically active as part of everyday life - walk more and sit less
Poor diet
Eat a wide range of wholegrains, fruits , vegetables and pulses such as beans, limit consumption of fast foods and processed foods full of fat and sugar (you can still eat your favourite foods - but make sure to do this in moderation!)
Red and processed meat
Try not to eat more than 3 portions of red meat a week and little to no processed meat (such as chicken nuggets, hot dogs and hamburgers), try to have at least 1 meat free day per week.
Sugary drinks
Try to avoid sugar-sweetened drinks and stick to water, tea or coffee without any sugar or fruit juice in small portions. Fizzy drinks are one of the highest contributing factors to obesity.
Alcohol
Don’t drink alcohol - but if you do, follow national guidelines (in the UK it is advised to drink no more than 14 units of alcohol a week, spread over at least 3 days)
Smoking
This is the biggest cause of cancer around the world. Not smoking or giving up smoking is the best way to reduce your own cancer risk and the risk of those around you.
Sun & UV rays
Don’t stay out in the sun too long, apply high-factor sunscreen frequently and avoid using sunbeds or tanning booths.
This year, the World Cancer Research Fund is focusing on how people can cut back on processed meat, which is linked to bowel cancer. Visit their website to quiz yourself on how much you know about processed meat: Quiz: How much do you know about processed meat? - World Cancer Research Fund (wcrf-uk.org)
As some of you may know, last weekend our lovely Tanya completed a 24 hour bikeathon in aid of Muscular Dystrophy. We felt it was only right to host an event that Tanya could enjoy this time!
Tanya’s story:
”I am running the London Marathon on 23-April to raise money for Muscular Dystrophy. I have picked this charity as my amazing friend Julie Davies’ son, Rhys has Duchenne Muscular Dystrophy, they are the most positive family I have ever met they are truly an inspiration! I want to be able to raise as much money as I can so the charity can help fund treatment and hopefully find a cure to help all those children/adults who are living with the disease”
Tickets are just £5 and can be purchased from The Shoulder of Mutton, Grandborough and St. Wulfstan Surgery. All proceeds go to Muscular Dystrophy UK.
“HPV (Human papillomavirus) is a common virus and most people will get it at some point. You can get it through any kind of sexual contact.
HPV can stay in the body for many years. It can stay at very low or undetectable levels and not cause any problems. This means a HPV infection may have come from a partner a long time ago.
There are many different types of HPV, but only some high-risk types can lead to cancer.
There is no treatment for HPV. Most HPV infections do not cause any problems and are cleared by your body within 2 years.
Cervical screening samples are tested for types of HPV that can cause cervical cancer. Testing for HPV first, rather than looking at the cells down a microscope, is proven to be a more sensitive test. It will help to find out more women with cervical cell abnormalities that may need treatment.
HPV not found - you will be offered a screening test again in 3 to 5 years (depending on your age)
If you have a negative result for the most common types of HPV that cause cervical cancer, your risk of cervical cancer is very low and there is no need to check for abnormal cells even if you have had these in the past.
If you have a positive result for HPV we will check the sample for abnormal cells. Abnormal cells are not cancer, but they could develop into cancer if left untreated.
HPV found (HPV positive) but no abnormal cells
You’ll be invited for a repeat smear in 1 year and again in another year if you still have HPV. If you still have HPV after 3 smears, you may need to have a different test to look at your cervix (colposcopy).
HPV found (HPV positive) and abnormal cells
You will be invited for a colposcopy
During a colposcopy a smooth, tube-shaped tool (a speculum) is gently placed into your vagina to open it. A microscope is then used to look at your cervix in greater detail. The microscope stays outside your body.
A small sample of cells may be taken from your cervix for testing. This is called a biopsy.”
If you are overdue your smear test, please book one at the surgery!
By Dr Hannah Lawrence-Smith
It doesn’t matter if you are coupled up or single, it’s important to pamper yourself from time to time, and show yourself the same kind of love and kindness that you give out so willingly.
Practising self-love isn’t always easy, our lives are so busy that “me-time” often isn’t a priority. It’s not uncommon for us to even feel guilty about taking time out to look after ourselves! But no matter how indulgent the term self-love sounds - prioritising it from time to time is vital for our mental and physical health.
Showing yourself a little self-love can boost your self-esteem and significantly reduce your stress levels, but it also has physical benefits; like increasing the level of your ‘happy hormones’ (scientifically dopamine, oxytocin and serotonin), improving your cardiovascular health and strengthening your immune system.
Let’s get started! Here are 6 simple ways to show yourself some love:
Do something you love!
Taking part in activities you enjoy boosts your mood and increases your energy levels - so whether it’s scheduling time to read a new book, do some painting, go for a walk or have a spa-day - you do you.
Pay attention to your thoughts
It is so easy to be unkind to yourself, your biggest critic is often yourself. This Valentine’s Day, try to rationalise your inner critic by speaking to yourself as you would a loved one. Self-love is about respecting your needs and desires.
Move your body
What physical activity gets you going? A brisk walk with the dog? A spin class? Whatever it is, exercise encourages the body to release endorphins, and getting some fresh air gives you your daily dose of Vitamin D - which supports your body’s natural mood-regulating system.
Laugh!
It sounds so simple, doesn’t it?! Laughter releases endorphins and helps take your mind off stress. Hang out with the friends and family that make you smile and laugh until your belly hurts! Watch a funny video or watch your favourite comedy show on the tv - write down the things that make you laugh. If you’re feeling glum, you can come back to them to remind yourself. That brings us to point 5:
Write it down
Offload your thoughts at the end of a long day by taking time to write down how you feel, almost like you are taking all the stresses and worries from your brain and transferring them to the paper, clearing your head. You can also write down the things you are grateful for, so that you focus your brain on the positives!
Prioritise sleep
Getting a good night’s sleep is so easily overlooked. But sleep is restorative and healing, allows you to think clearly and make the best decisions day to day - just one night of poor sleep can decrease your ability to make effective decisions and increase your stress levels.
As part of the Warm Hub Scheme, Southam Town Council are very pleased to be able to offer The Grange Hall as a place to come and be warm, enjoy a free cup of tea/coffee, catch up with friends and seek help and advice.
Southam Citizens Advice is back and available to access every Friday morning. They can offer advice on:
Getting help with the cost of living
Grants and benefits to help you pay your energy bills
Getting help with bills
Checking if you can pay less council tax
How to read to smart electricity meter
Checking what benefits you can get
Claiming compensation if your flight is delayed or cancelled
If you would like to talk to someone for advice and support, this service is now available in Southam, you can simply drop in, or you can make an appointment!
Telephone: Southam Town Council - 01926 814004
Email: deputyclerk@southamcouncil-warks.gov.uk
For more information, click https://www.citizensadvice.org.uk
Menopause can be a daunting and worrying time for us as women, as our bodies change and we are faced with a strange collection of symptoms that don’t make sense.
Group admin Kellie Cooper writes:
“This group is an extension of the talks kindly run by Dr Viswa and the team from St Wulfstans Surgery at the Community Hub, Galanos House in Southam.“Every woman will go through menopause, but everyone’s experience is different. This group is designed to be a safe place for women to share their experiences and voice their concerns.
Menopause is when a woman’s monthly period stops. It happens naturally as women age, they slowly run out of eggs. Also when they have their ovaries removed through chemotherapy or other reasons. The average age women go through the menopause is 52, but a woman could start to experience menopausal symptoms as early as 30.
This group is a loving support group for women to discuss their symptoms, stories and woes about going through the menopause and for us all to kindly share experiences and support each other.”
Pause for Menopause encourages women to open up about their menopause journeys, creating a safe space to reach out, support each other, vent frustrations and most importantly realise that they are not alone.
For advice, support, or even just a place to vent - join Pause for Menopause: (3) Pause for Menopause | Facebook
On Saturday 4th February 2023, starting at 08:00, our very own Tanya Unit will be taking part in a 24 hour bikeathon here at St Wulfstan Surgery to raise money for the amazing charity Muscular Dystrophy UK, in preparation for her running the London Marathon later this year! Please come along and support Tanya while she does this amazing thing, you might even be able to cycle with her for a bit if you wanted!
Muscular Dystrophy UK is the charity for the 110,000 children and adults living with muscle-wasting conditions in the UK. There's currently no cure, and in many cases, it limits lives. MDUK do vital work in funding pioneering research into treatments and cures as well as providing vital information, advice, resources and support for individuals and families living with this condition. All donations, big or small, are greatly appreciated. Thank you!
Tanya
What is Time to Talk Day?
Well, it is the UK’s biggest mental health conversation! It happens on 2nd February every year, and it’s a day for friends, families, communities, and workplaces to come together to talk and listen to each other, and hopefully to change lives.
Time to Talk Day is run by Mind and Rethink Mental Illness, is in partnership with the Co-op, and is supported by Time To Change Wales, See Me and Change Your Mind / Inspire.
We know it can be hard to talk about mental health, but a conversation has the power to change a life; and the more conversations we have, the better!
Did you know, as many as 1 in 4 people will experience a mental health problem each year? This is why we want everybody to be comfortable talking about their mental health. Talking to each other about our mental health reduces stigma and helps to create a supportive community in which we can talk openly about our mental health, and allows us to seek help when we feel that we need it.
It can be as simple as asking, “How are you?” - make space in your day for a conversation about mental health this Time to Talk Day!
