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Occupational Health & Wellbeing Campaigns

The health and wellbeing of each and every one of our people is our top priority. To raise awareness of some of the health issues faced by our workforce on a daily basis; which can often have serious, long-term or even life-changing effects, we are producing monthly Occupational Health & Wellbeing Campaigns for our staff. These campaigns are delivered to all our staff via email, posters and toolbox talks on site. 

Please see below for the campaigns we have issued so far. 

Heat Exhaustion & Heat Stroke - July 2018

No doubt that you will have already noticed that we have entered the hottest part of the year; temperatures are expected to regularly exceed 30°C until September.

As specialist roofing contractors, we have little choice but to spend a lot of our time outside, working whilst exposed to the effects of the summer heat.

Just like cars on hot days, our bodies can overheat and start to break down; this is called heat exhaustion.

If someone is showing the signs of heat exhaustion they need to be cooled down. Things you can do to help cool someone down include:

  • Seeking advice from a first aider;
  • Moving them to a cool place;
  • Getting them to lie down with their fleet slightly raised;
  • Getting them to drink plenty of water, sports or rehydration drinks are OK, and;
  • Cooling their skin - spray or sponge them with cool water and fan them. Cold packs around the armpits or neck are good too.

Stay with them, they should start to cool down and feel better within 30 minutes.

If they are not feeling better within 30 minutes, feel hot and dry, are not sweating, have rapid or short breath, have a seizure or lose consciousness they may have heat stroke, which is a medical emergency - call 999.

Preventing heat exhaustion and heat stroke

To help prevent heat exhaustion or heat stroke:

  • Drink plenty of cold drinks, especially when working whilst exposed to the summer heat;
  • Take cool baths or showers after work;
  • Wear light-coloured, loose clothing;
  • Sprinkle water over skin or clothes;
  • Take regular breaks from the sun where possible between 11am and 3pm;
  • Avoid alcohol during hot weather, and;
  • Avoid extreme exertion.

Keep an eye on people known to have long-term health conditions (like diabetes or heart problems) because they're more at risk of heat exhaustion or heat stroke.

Further information

More information can be found using the below link:


Stress - August 2018

The summer is one of the busiest times of year for Allard. With the additional academy works, people’s holidays and labour shortages to juggle on top of our regular works, some of us will no doubt be feeling like things are getting out of control.

Feeling like you aren't in control of events in your life can cause stress.

Stress may be related to:

  • work – for example, unemployment, a high workload or retirement;
  • family – for example, divorce or relationship difficulties;
  • housing – for example, moving to a new house or problems with neighbours, or;
  • personal issues – for example, coping with illness, bereavement or financial problems.

It's important to tackle the causes of stress in your life if you can. Avoiding problems rather than facing them can make things worse.

Symptoms of Stress

Stress can affect how you feel emotionally, mentally and physically, and also how you behave.

How you may feel:

  • overwhelmed
  • irritable and "wound up"
  • anxious or fearful
  • lacking in self-esteem

How you may have:

  • racing thoughts
  • constant worrying
  • difficulty concentrating
  • difficulty making decisions

How you may feel physically:

  • headaches
  • muscle tension or pain
  • dizziness
  • sleep problems
  • feeling tired all the time
  • eating too much or too little

How you may behave:

  • drinking or smoking more
  • snapping at people
  • avoiding things or people you are having problems with

Dealing with Stress

The NHS promotes 10 simple steps you can take to help deal with stress:

Be active

Exercise won't make your stress disappear, but it will help to clear your thoughts and let you deal with your problems more calmly. A healthy body leads to a healthy mind; try getting started with exercise.

Take control

There's a solution to any problem. Thinking, “I can't do anything about it”, will make stress worse. Take control of the situation and find a solution that satisfies you and not just someone else.

Connect with people

A good network of colleagues, friends and family can ease your troubles and help you see things in a different way. Friends help us relax, we often have a laugh with them, which is an excellent stress reliever.

Have some 'me time'

Here in the UK, we work the longest hours in Europe; we often don't spend enough time doing things we enjoy. Set aside a couple of nights a week for some quality time away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new skill, or a new sport helps to build confidence. This will help you deal with the stresses in life.

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping, these crutches won't solve your problems. You need to tackle the cause of your stress.

Help other people

Helping people who are often in situations worse than yours will help you put your problems into perspective. The more you give, the more resilient and happy you feel in yourself.

Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that will make a real difference. Leave the least important tasks to last, accept that your in-tray will always be full!

Try to be positive

Look for the positives in life; the things for which you're grateful. People don't always appreciate what they have. Try to be glass half-full instead of glass half-empty.

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over, this way you feel less conflicted and are more focused on the things that make you happy.

Further Information

Also remember that Allard Construction is a partner with Mates in Mind and as a partner we have access to a range of people who can advise on matters including stress: Try 0345 605 1956.

Nutrition - September 2018

Importance of good nutrition for work life 

Having a nutritious and well-balanced diet can provide a valuable boost to career success. Consuming healthy food can improve your energy levels, brain power, increase your ability to concentrate and handle stress, and enhance your overall sense of well-being.

No more afternoon slumps

Glucose is key to keeping our brains alert and focused throughout the day. Certain foods and drinks, such as chocolate and fizzy drinks, release glucose into our bloodstream quickly. We experience around 20 mins of alertness followed by a drastic sugar crash – not what you want when you have meetings to attend/projects to complete. Healthier foods, like nuts, seeds and fruit, release glucose slowly and can raise your productivity levels by a whopping 20%! Having a diet rich in omega-3 fatty acids, antioxidants, vitamins and minerals will help you fly through your to-do list in record time.

Increased morale

The old saying - healthy body, healthy mind. Consuming a diet rich in fruit and vegetables promotes emotional well-being and feelings of happiness and calmness, having a massive effect on work life. Omega 3 fats are an essential nutrient for brain function and may protect against anxiety and other psychiatric disorders. Furthermore, eating more tryptophan-containing foods like pork, chicken, seeds and walnuts will make your body release more serotonin, your feel-good neurotransmitter.

Better night's sleep

Getting a decent night’s sleep clears your mind and renews your energy. This means you will be ready to tackle new tasks with drive the next day. Drinking lots of coffee can drastically affect your sleeping patterns – it takes six hours for just half the caffeine you ingest to leave your body! Likewise, eating lots of refined sugar can mess up our insulin levels and make it hard to get to sleep. Steer clear of caffeine and processed sugars in the evening and enjoy plenty of shuteye.

Less sick days

Eating well means that your immune system is better able to fight off infection and germs, particularly at this time of year when colds and flus begin to rise. An un-balanced diet means you’re much more likely to have to take a sick day and fall behind on your workload. Having a nutritious diet also reduces your risk of life-changing conditions such as asthma, allergies, obesity, heart disease and diabetes.

Tips for snacks to keep at work

Lunch Ideas

Spicy Avocado Wraps

Pan-fry chicken/veggie chicken with lime, chilli and garlic. Squash half an avocado onto each seeded tortilla wrap, add peppers and sprinkle with coriander. Pile chicken etc. onto wrap and cool before assembling for packed lunch. Simple but full of flavour and under 450 calories.

Recipe: https://www.bbcgoodfood.com/recipes/spicy-quorn-avocado-wraps

Zingy Salmon & Brown Rice Salad

Cook rice with soya beans and drain. Microwave/grill salmon. Fold cucumber, spring onions, coriander and salmon into the rice and beans. In separate bowl, mix lime zest and juice, chilli and soy, and pour over rice before serving. This ideal combo of slow releasing carbs, lean protein and heart-friendly fats.

Recipe: https://www.bbcgoodfood.com/recipes/1395639/zingy-salmon-and-brown-rice-salad 

Overall considerations

If you are not used to eating a healthy diet that promotes your well-being, making gradual changes can help you improve the way you eat in the long run. Substitute high-calorie, sugary drinks for water, for example, and switch from full-fat to low-fat dairy products.

Selecting lean meats instead of fatty cuts and whole-wheat grains instead of refined grains can lower your intake of unhealthy fats and increase your dietary fibre intake. Fresh fruits and vegetables contain less sodium than canned, and snacking on fresh, crunchy produce like carrots, apples and cucumber slices is healthier than the fats and salt in chips.

Stoptober - October 2018

Thinking about quitting smoking?

There will never be a perfect moment to quit smoking. Don’t wait for life to change, it won’t!

What is Stoptober?

Stoptober is a national stop smoking challenge. Stopping smoking for a month mean’s you’re five times more likely to stay smoke free for good! Getting started is sometimes the hardest thing to do, but with free expert support, stop smoking aids, tools and practical tips it can be done.

Quit smoking with your free personal quit plan here: https://www.nhs.uk/oneyou/be-healthier/quit-smoking/stoptober/  

3 reasons to quit:

Feel healthier – Stopping smoking is one of the best things you’ll ever do for your health, no matter how long you’ve smoked for. Smoking increases anxiety and stress, despite its image to relieve stress. Smokers are more likely to suffer from depression.

Save money – If you smoke a packet a day, you could save around £300 each month! Calculate the savings you can make using the link - https://www.nhsinform.scot/stopping-smoking/calculate-my-savings

Protect your family – More than 80% of smoke is invisible and odourless. Protect your loved ones from harmful second-hand smoke and reduce their risk of developing asthma, meningitis and cancer.

Find out how quickly you can feel the benefits!

Further information:

Get the Stoptober app from the NHS website to track your progress, see how much you're saving and get daily support wherever you are.

Listen to Terri’s Story and get inspired - https://www.nhs.uk/oneyou/for-your-body/quit-smoking/terris-story/ or read NHS’s Quit Smoking Tips - https://www.nhs.uk/smokefree/why-quit/quit-smoking-tips                                                                                           

“The secret of getting ahead is getting started” – Mark Twain

Fire Safety - November 2018

Importance of Fire Safety

Understanding the importance of fire safety can save lives. Fire can be extremely dangerous and hazardous if not managed carefully. It does not matter what environment you are in whether it be at home or at work people must be able to identify the potential triggers and fire safety plans.

Fire Prevention

It is imperative for all businesses and homes to have a fire safety plan. Before you create you fire safety plan a fire risk assessment should be carried out irrelevant of what environment you are in. Below is an example of what your fire risk assessment should contain.

  • Identify the potential triggers and hazards.
  • Identify who could be at risk.
  • Evaluate these risks and hazards and find solutions to reduce these risks.
  • Record the results and add these solutions to your fire safety plan which should be implemented when carrying out fire safety training.
  • Your fire risk assessment should be reviewed regularly.

Potential Triggers

1.       Electrical fault – do not overload electrical circuits and make sure all appliances are turned off at the end of the day. If any electrical faults happen at work they must always be reported. Make sure all electrical wiring is approved by a professional electrician.

2.       Discarded cigarettes – staff should only smoke in a designated area and properly disposed of.

3.       Not correctly storing chemical substances – always make sure they are stored in a safe place with hazardous labels and warning signs.

4.       Cooking equipment – always make sure you stay in the room if you are cooking never leave the kitchen unattended.

5.       Heating – if you have portable heaters make sure they are not near clothing or any other materials.

Devices to Install

Whether you are in a low or high risk environment all houses and buildings should have fire fighting equipment installed and clearly marked. Equipment should be correctly installed, tested and maintained to ensure that if a fire breaks out you are prepared.

Examples of fire-fighting equipment:

  • Fire extinguishers
  • Fire blankets
  • Industry standard recognised signage
  • Fire alarms
  • First Aid kits

Fire Safety Plan

It doesn’t matter whether you are at work or at home having a fire safety plan in place is key. This means in case of a fire breaking out everybody knows how to respond. You plan should include the following:

  • Marked escape routes so that everyone knows exactly how to safely exit the building. In most commercial buildings illuminated fire exit signs will guide you to the closet exit.
  • A safe meeting point away from the building.
  • Emergency safety lighting in case of an electrical fault and emergency doors clearly marked.
  • Clear routes to your outside meeting point.
  • Understanding that nobody should return to the building.

There are many different plans you can put in place depending on what environment you are in.  Click the link below to see an example of a fire risk assessment checklist.


All staff or families should be trained and informed of what to do in an event of a fire. It is also recommended that a fire alarm test should be carried out for all buildings at least once a year. Regular training should occur so that your fire safety plan stays fresh in everyone’s mind and so that everybody is fully prepared.

Fireworks & Bonfire Night

Bonfire Night can be an exciting night for all, but it is important to stay safe when attending a bonfire event. Figures support that attending a large public display results in far fewer people getting injured than a small family or private event. If you are hosting a small event it is advised to follow the Firework Code. It is important to note that even at the larger displays’ safety is key.

Did You Know?

  • If you are under 18 it is against the law to purchase or carry fireworks around.
  • Throwing a firework is a criminal offence and you can be fined up to £5,000.
  • It is an offence under the Explosive Act 1875 to tamper with or modify fireworks.
  • Only purchase fireworks which carry the CE mark.

Informed common sense is ultimately the greatest defence against harm. Should a situation occur or matters get out of hand it is critically important to stay calm and call the emergency services if required.

2017 Figures:

  • 990 injuries were caused by fireworks.
  • 494 children were injured.
  • 479 people required hospital treatment from fireworks.
  • 475 accidents occurred at family events & private parties & 121 accidents happened during a public display.

So now you have a little more knowledge and understanding of some of the hazards that could occur on Bonfire Night. If you have the right plans and precautions in place and keep these safety tips in mind it will be a great, fun evening for all.

For more safety information visit: http://www.bonfire-night-safety.co.uk/

Alcohol Awareness - December 2018

The Christmas season is fast approaching where many of us attend Christmas work parties or celebrations with friends and family. Even though December is the month to celebrate and socialise after a year of hard work we must still remember the effects alcohol can have on our minds and body and the serious dangers of drink driving.

Understanding Units And How To Track What You Are Drinking

It is important to know exactly how much alcohol you are consuming and how different alcoholic drinks can differ in regards to short and long term risks.

You need to be aware that the volume of alcohol differs from drink to drink. Spirits are considerably stronger than wine and beer. For example, standard spirits are normally around 30-40% ABV (alcohol by volume) meaning that these drinks contain 30-40% of pure alcohol. A pint of beer is roughly 5% and a glass of wine is 11%.

Always check the strength of your drink which can be found on the side of the bottle and will be labelled as ABV.

If you are mixing alcohol and soft mixers it is important to remember that this can sometimes mask the taste of the alcohol and make it easier to drink and therefore in many cases means you consume a lot more alcohol.

If you are drinking from home it can be difficult to know exactly how much alcohol you are consuming. It’s recommended to purchase a 25ml measure so you can track how many units you have consumed.


·         Opt out when being offered a shot and choose a long drink which will avoid how quick you consume this level of alcohol.

·         Always check the side of your drink to see the volume of alcohol you are consuming.

·         If you are driving why not try an alternative alcohol free beer or ‘spirit’.

·         Try not to mix energy drinks and spirits as this could cause serious health issues. When alcohol is mixed with caffeine, the caffeine can mask the depressant effects of alcohol. Even though caffeine is a stimulant and alcohol is a depressant mixing the two together does not cancel the other one out. As a  result, people are likely to drink more alcohol and become more impaired than they realise.

Long Term Effects of Alcohol

Alcohol effects nearly every part of the body and can seriously damage some of your most important organs. The core organs that are normally effected by alcohol misuse include the brain, nervous system, liver, pancreas and heart.

If you are continuously drinking alcohol it will start to weaken your immune system which will make you extremely vulnerable to serious infections.  Your blood pressure will dramatically increase which could cause major cardiovascular risks such as strokes and heart attacks.

See below for the long term heath effects associated with alcohol misuse.

The Consequences Of Drink Driving

Irrelevant of how many alcohol drinks you have consumed any amount of alcohol will go straight to you bloodstream which effects peoples ability to drive.

So what are the dangers?

·         Alcohol reduces your ability to concentrate.

·         Your level of judgement is reduced in turn limiting the capability to foresee potential risks whilst driving.

·         Alcohol can affect your vision which can be an extremely dangerous when driving.

·         Your reaction time slows down.

·         Drinking alcoholic drinks affects coordination.

Drink driving penalties and consequences

If you are found guilty of drink driving the effects could be life changing. Depending on the severity of the of the offence you can be fined, banned or even imprisoned. See below for the list of punishments according to gov.uk: (https://www.drinkaware.co.uk/alcohol-facts/alcohol-and-the-law/drink-driving-penalties/)

1.      Being in charge of the vehicle could result in 3 months imprisonment or £2,5000 fine or potentially a driving ban.

2.      Driving or attempting to drive the car could mean a person is faced with 6 months imprisonment, an unlimited fine or a driving ban of a least 1 year.

3.      Refusing to provide specimen of breath, blood or urine could lead to 6 months imprisonment, unlimited fine or a ban from driving for a least 1 year.

4.      Causing death by dangerous driving could result in 14 years imprisonment, unlimited fine or a ban from driving for a least 2 years.

As well as the above legal implications if you are caught drink driving you could lose your job and potentially find it difficult to secure another as this will be seen on your driving licence. Having a drink driving offence could mean you are refused entry into certain countries such as USA.

Christmas Parties

Even though work Christmas parties are the one time of year to let your hair down and enjoy the evening with your colleagues after a year of hard work your tolerance level of alcohol should not be ignored or forgotten.

Tips to limit your drinking and staying safe at your Christmas parties

·         Eat beforehand – Make sure you eat a meal before going out. Eating will delay the absorption of alcohol in your bloodstream.

·         Be wise when choosing drinks – Opt for smaller measures such as a 125ml of wine rather than a 175ml. Always ask the barman if there are an alternative option that is a lower strength.

·         Stay hydrated – It is recommended that you drink water before your night out and to have a few glasses in between your alcoholic drinks so that you replenish the water in your body. Drinking a few glasses once you get home is also key to avoid the hangover!!

·         Plan your journey home – Have a taxi booked before you head out or make sure you have several different licensed taxi numbers in your phone.

·         Don’t leave on your own – Never leave your Christmas party on your own, it’s best to leave with a group to avoid leaving anyone in a vulnerable position.

Keeping Fit - January 2019

Keeping Fit - Why bother?

Keeping Fit January

What is does it mean by being fit?

The term 'fitness' refers to general fitness (a state of health and well-being) and specific fitness (the ability to perform specific aspects of sports or occupations). Physical fitness is the functioning of the heart, blood vessels, lungs, and muscles to function at optimum efficiency, therefore, it is now defined as the body's ability to function efficiently.

What difference can exercise make to our health? Can it help us even if we're ill? What types of exercise do we need?

Why bother?

Research suggests exercise brings major rewards. Some health experts have described it as a 'miracle cure' and a 'wonder drug.'

Can exercise reduce the risk of serious illness?

Regular exercise can:

  • Reduce the risk of breast cancer by as much as 25%
  • Reduce bowel cancer risk by as much as 45%
  • Reduce the risk of ever developing dementia by up to 30%
  • Reduce the risk of a stroke by up to 30%
  • Cut the chances of developing heart disease by over 40%

In fact regular exercise appears to be more effective than many medications.

The NHS reports similar health benefits – plus a reduced risk of diabetes and dementia.

Can exercise help people who are already ill and those that suffer with mental health?

'Exercise seems to improve depressive symptoms in people with a diagnosis of depression when compared with no treatment or control intervention.' That was the conclusion of a review of existing research published in 2012. However the review also indicated that more high quality evidence is needed to confirm this.

Exercise may also reduce the severity of depression for older people.

What types of exercise do we need to stay independent?

Whether you're 19–64 or 65+ advice from the NHS is similar. If you are generally fit and have no health conditions that limit your mobility, you should do both aerobic and strength exercises.

Three elements in particular are important to ensure we maintain physical independence throughout life, as you can see in the practical examples below:

Strength: being able to exert enough force to lift, pull and push (needed for everything from climbing stairs to carrying shopping – and even getting tops off bottles).

Stamina: being able to keep going, for instance when running or walking, without getting tired and out of breath very quickly (useful if you need to get somewhere in a hurry – or even to keep up with your children or grandchildren).

Suppleness: being able to bend, stretch, twist and turn through a full range of movement (useful for jobs around the house, cleaning, gardening, and even getting in and out of cars).

Better late than never?

Cancer Research UK advises that it is never too late to start exercising even if you have been inactive for years.

You can exercise more, at no financial cost, in your daily life. For example you can get off the bus a few stops early and walk the rest; walk up the stairs rather than taking the lift; walk to the local shops, rather than taking the car; and go and talk to colleagues in other departments instead of emailing them.

Motivation Tips

Physical activity is easier to keep up in a social context – for example with family, friends or colleagues. It is often more enjoyable and you can support and motivate each other.

Three practical tips to maintain your motivation and keep exercising:

  • Find an exercise partner or join a club or class (so you can motivate each other);
  • Set yourself an exercise goal that matters to you (e.g. to take part in a charity fun run, or get into that pair of trousers or dress that used to fit you – so you have a reason to keep exercising);
  • Make a date in your diary (and treat it as a priority). 

It also helps to do several complementary types of exercise, to ensure that together they are providing the strength, stamina and suppleness you need. For instance:

Walking is good for stamina and leg strength, as is cycling;

  • Yoga is good for suppleness;
  • Dance is good for balance, suppleness and stamina.
  • Swimming is good for strength, stamina and suppleness.


However it is advisable to consult your doctor before doing anything too strenuous.

Main points to remember!!

Exercise can make a real difference to our health.

It can reduce the risk of serious illness – and may even help us recover if we become seriously ill.

The three S's (strength, stamina and suppleness) are important if we want to remain physically independent.

Swimming is good for all three.

There are many ways to get active – you don't have to join a gym.

Exercising with other people, with a goal that matters to you and with a regular schedule can all help you keep you motivated.

Manual Handling - February 2019

Manual Handling (Carrying of goods)

Manual handling accidents, as a result of pushing, pulling or lifting heavy objects or machinery, account for more than a third of all reported accidents each year.

What is manual handling?

Moving and handling, also known as 'manual handling', is any action involving physical effort to move or support an object or person by:

  • Lifting
  • Pushing
  • Pulling
  • Manoeuvring
  • Steadying
  • Carrying
  • Transporting

Manual Handling Techniques for Lifting


  1. Before lifting an item, think: Can you use a manual handling aid instead? Where is the load being moved to? Are there any obstructions that may get in the way?
  2. Adopt a stable position with feet apart and one leg slightly forward to maintain stability. Make sure that you are wearing suitable footwear.
  3. Get a good hold on the load and hug it close to your body where possible. At the start of the lift, bending at the back, knees and hips is preferable to fully bending the back or squatting.
  4. When carrying, keep the load close to your waist for as long as possible. Put the heaviest side of the load closest to your body. Keep your head up and look ahead, not down at the load, and avoid twisting or leaning sideways.
  5. If you need to, put the load down and adjust your grip before continuing the lift.

Pushing or Pulling Loads


When pushing or pulling a load, the Health and Safety Executive provides the following guidance:

  • Use an aid with a handle height that is between shoulder and waist height.
  • Ensure that pushing or pulling equipment is well maintained.
  • As a guide, the amount of force that needs to be applied to move a load over a flat surface is at least 2% of the load weight. For example, if the load is 400kg, then the force needs to be 8kg.
  • The force for pushing or pulling will be greater over imperfect conditions.
  • Always try to push rather than pull where possible.
  • When negotiating a slop or ramp, get help from another worker.
  • On an uneven surface, increase the pushing/pulling force to 10% of the load weight.
  • To make it easier to push or pull, keep your feet well away from the load and move no faster than walking speed

Carry Loads Safely

Prostate Cancer Awareness - March 2019

Prostate Cancer

Prostate cancer is the most common cancer in men in the UK. It usually develops slowly, so there may be no signs for many years.

Symptoms of Prostate Cancer can include:

  • Needing to pee more frequently, often during the night
  • Needing to rush to the toilet
  • Difficulty in starting to pee (hesitancy)
  • Straining or taking a long time while peeing
  • Weak flow
  • Feeling that your bladder has not emptied fully
  • Blood in urine or blood in semen

These symptoms do not always mean you have prostate cancer.

Many men's prostates get larger as they get older because of a non-cancerous condition called Prostate Enlargement.

What is the prostate?

Only men have a prostate gland. The prostate is usually the size and shape of a walnut and grows bigger as you get older. It sits underneath the bladder and surrounds the urethra – the tube men urinate (pee) and ejaculate through.

Prostate cancer can develop when cells in the prostate start to grow in an uncontrolled way. Prostate cancer often grows slowly to start with and may never cause any problems. But some men have prostate cancer that is more likely to spread. This needs treatment to stop it spreading outside the prostate.

In the UK, about 1 in 8 men will get prostate cancer at some point in their lives.

Men aged 50 or over, men with a family history of prostate cancer and Black men are more at risk of getting prostate cancer.

Facts & Figures

Below are some of the very basic facts and figures about prostate cancer.

Across the UK

  • Prostate cancer is the most common cancer in men.
  • Over 47,000 men are diagnosed with prostate cancer every year – that's 129 men every day.
  • Every 45 minutes one man dies from prostate cancer – that's more than 11,000 men every year.
  • 1 in 8 men will get prostate cancer in their lifetime.
  • Around 400,000 men are living with and after prostate cancer.

Tests for prostate cancer

There is no single test for prostate cancer. All the tests used to help diagnose the condition have benefits and risks that your doctor should discuss with you.

The most commonly used tests for prostate cancer are:

  • Blood tests
  • A physical examination of your prostate (known as a Digital Rectal Examination (DRE)
  • An MRI scan
  • A biopsy


How is prostate cancer treated?

For many men with prostate cancer, treatment is not immediately necessary.

If the cancer is at an early stage and not causing symptoms, your doctor may suggest either "watchful waiting" or "active surveillance". The best option depends on your age and overall health. Both options involve carefully monitoring your condition.

Some cases of prostate cancer can be cured if treated in the early stages. Treatments include:

  • Surgically removing the prostate
  • Radiotherapy– either on its own or alongside hormone therapy

Some cases are only diagnosed at a later stage, when the cancer has spread. If the cancer spreads to other parts of the body and can't be cured, then treatment is focused on prolonging life and relieving symptoms.

All treatment options carry the risk of significant side effects, including erectile disfunction and urinary symptoms, such as needing to use the toilet more urgently or more often.

For this reason, some men choose to delay treatment until there's a risk the cancer might spread.

Newer treatments, such as high-intensity focused ultrasound (HIFU) and cryotherapy, aim to reduce these side effects.

Some hospitals may offer them as an alternative to surgery, radiotherapy or hormone therapy. However, the long-term effectiveness of these treatments is not known yet.

Don't be sorry, if you have any concerns talk to your doctor!

Healthy Eating & A Balanced Diet - April 2019

Healthy, Balanced Diet

Today we are bombarded with constant new health information that is constantly changing. The difference between what we believed a few years ago and now is extremely different.

What is a healthy, balanced diet?

A balanced diet is key for our health and wellbeing and no single food contains all the essential nutrients our body needs to function and stay healthy. As a result, we must include a variety of different foods.

It is imperative that we fuel our body with the right amount of energy (calories). Energy balance is where the calories we consume equal to the number of calories our body uses. However, we must be careful when it comes to how many calories we choose to consume everyday as overconsuming will lead to weight gain and the extra calories we don’t use then get stored as fats.

How much energy we need to consume depends on several variables but on average women should consume around 2,000 calories a day and men should consume around 2,5000 calories a day.

Currently in the UK there is still a growing concern regarding a healthy balanced diet. Over 50% of adults in the UK are overweight or obese and 1 in 3 children aged 4-5 and 1 in 5 children aged 10-11 are overweight or obese. There are serious health concerns for children at a young age being overweight such as the possibility of developing type 2 diabetes, heart disease and even cancers in later life.

The government’s Eatwell Guide is a brilliant model in which to base your diet around.

The guide is split into 5 main food groups each in varying proportions and each segment is needed to have a balanced diet. It is important to not exclude one of these groups for example, if you cut out starchy carbohydrates you would be cutting down on key nutrients such as fibre and Vitamin B.

  1. Fruit and Vegetables
  2. Potatoes, Bread, Rice, Pasta & other Starchy Carbohydrates
  3. Beans, Pulses, Fish, Eggs, Meat & other Proteins
  4. Diary & alternatives
  5. Oils & Spreads

Foods that are high in saturated fat, salt and sugars (on the outside of the guide) should be consumed infrequently and in small amounts.

When you are next out shopping, cooking at home or trying to decide which meal to choose in a restaurant remember to use the Eatwell Guide to help make a healthier choice.

From recent research and surveys in the UK it is apparent that on average we are not meeting these recommendations.

The above statistics indicate that there is still a major concern regarding healthy eating in the UK. We need to increase our fibre, fish, fruit and vegetable intake and reduce the amount of sugars, salt and saturated fat we consume.

Top tips to a healthy balanced diet

5 a day

The government recommend that we should consume five portions of a variety of fruit and vegetables every day. This can be achieved but adding some fruit to your breakfast, swapping your midday snack for a piece of fruit or vegetable or drinking a freshly squeezed juice or smoothie with no added sugars.


Starchy carbohydrates make up just over a third of the foods you should eat. Try to opt for wholegrains as they contain more fibre which is slow burning and will make you feel fuller for longer!

Free sugars

Packaged foods and drinks usually contain very high levels of free sugars. These are the sugars that are added to the food or drink. In order to obtain a healthy balanced diet these are the type of products that should be consumed infrequently and in small amounts. This includes cakes, biscuits, pastries and fizzy drinks. Too much sugar will cause weight gain and other issues such as tooth decay.

Less salt intake

Too much salt in your diet will cause your blood pressure to rise and could result in heart disease or cause a stroke. Even if you don’t add salt to your food you may still be overconsuming. Read the food labels on the front of the packaging to see how much salt is already in the food.

Saturated fats

Fat is key to include in your diet but not all fats are ‘good’ fats. Having too much saturated fat in your diet increases the amount of cholesterol in the blood which increases the risk of heart disease. You should limit the amount of the following foods in your diet; hard cheeses, lard, butter, cakes, sausages and pies.

Read labels when purchasing food

In order to make healthier food choices you should be looking for foods and drinks that are low in saturated fat, sugar, salt and calories. If the product is high in something it will be highlighted in red, amber if the product is neither high nor low and a green label means the food is low in that nutrient and a healthier choice!

To find about more information food labels click the link below.


Don’t skip breakfast

The consumption of a healthy breakfast consisting of low- sugar cereals, wholegrain, proteins and fruit has many positive side effects such as increasing concentration and mental performance especially in children.

Drink plenty of water

The government recommend that we should drink 6-8 glasses of water every day. The benefits of water include increased brain power and energy, flushes out any toxins, improves your complexion, boosts the immune system, improves heart health and many more.

Food Sustainability

Being sustainable is making decisions that help the present but does not compromise the ability for future generations to meet their needs.

Today the world’s population is rapidly expanding which as a result is putting more pressure on our valuable resources such as food and water. Agriculture is one the largest contributors to global climate change and is responsible for around 60% of global biodiversity loss.

Therefore, when it comes to choosing which foods we consume, we must consider the ‘sustainability’ of our diets to ensure there is enough food and resources for future generations. The type of diet the government promotes through the Eatwell Guide includes lots of plant-based foods which have been recognised as relatively sustainable especially if we stick to the fruits and vegetables that are in season.

Mental Health Awareness - May 2019

Mental Health Awareness

Mental Health issues are becoming more and more common in the workplace and it is estimated that 1 in 4 people will experience mental health problems in their lifetime

Mental Health comprises of our emotional, psychological and social well-being. Your mental state can change depending on different circumstances which can lead to anxiety and depression.  These can be biological factors such as genes and physical ill health or life experiences like abuse, social isolation, discrimination, bereavement and stress.

Stress and Mental Health Issues in the Workplace

Stress is something that affects many people in the workplace due to the high pressures and pace of work today. The official definition of work-related stress from HSE is "The adverse reaction people have to excessive pressures or other types of demand placed on them at work."
Stress is a state that many experience daily but if stress levels increase and become a prolonged state, mental health issues may start to arise. It is key to acknowledge when your stress levels are exceeding a normal rate and understand how to ease the pressure and stress.

Top Tips

How can others help?

There are also many ways employees and employers can help support people in the workplace suffering with mental health issues.

Open & Honest Environment

Create a workplace where employees can openly discuss problems such as workload and stress. Many people suffering with mental health issues find it difficult to recover due to the social stigma but by breaking these stereotypical actions it can significantly create a positive environment and assist in decreasing mental health problems.

Senior Leaders

Leaders showing commitment and understanding to staff wellbeing can create a huge impact on employees. This can simply be done by senior leaders encouraging staff to take a lunch break. Treating members of staff with respect and supporting each individual can help achieve their goals both in the workplace and their own social wellbeing.

Positive Work Relationships

Encouraging social events and team building exercises between different departments and senior leaders can create a positive workplace. Regular team building exercises can relive tensions between employees and could decrease disciplinary problems for the employers.


Organisations and companies should be educating employees in social wellbeing; including the causes and treatment for people suffering with mental health issues. This can be done through simple actions like creating company policies, sharing useful resources internally and via the companies' social media platforms and digital outlets.

To find out additional ways employees and employers can tackle mental health problems in the workplace click the link below.


Remember that seeking help or opening up to others is a sign of strength not weakness! It is important to talk and ask for support in the workplace.

Sun Awareness - June 2019

Sun Awareness

With the summer months fast approaching we need to be aware of the sun and its potential detrimental effects on our skin.

What causes skin cancer?

The sun is a major source of ultraviolet rays and being exposed to too much ultraviolet radiation is extremely harmful to the skin and can cause skin cancer. The two most common types of skin cancer are known as non-melanoma (basal cell carcinoma and squamous cell carcinoma) and melanoma which is extremely dangerous and the deadliest skin cancer. Burning in the sun or from artificial sources like sunbeds is the most harming but it must be noted that frequent non-burning exposures can too be extremely damaging.

People with fair skin, many moles and freckles, red or fair hair and light coloured eyes are most risk.

Around 42 people are diagnosed with melanoma every day and approximately 7 people die every day in the UK from this deadly cancer. It has been said that almost 9 in 10 cases of melanoma could be prevented if precautions are taken when you skin is exposed to the sun.

Click the link below to visit the British Skin Foundation website to identify what to look out for.


Are there any benefits from sun exposure?

Exposure to the sun is important especially in the UK in order to assist our bodies in making vitamin D. We need vitamin D in order to help the body absorb calcium for healthier bones, teeth and muscles.

Sun exposure also has several mental health benefits too as the sun increases our serotonin and can help people who suffer from depression and anxiety.

When in contact with the sun our bodies release nitric oxide into our blood stream which brings down our blood pressure and improves heart health.

Even though there are many mental and physical benefits to being exposed to the sun this must be done in moderation and the correct precautions must be used.

Tips for staying safe in the sun

Being out in the sun can be extremely beneficial and fun but if your skin is unprotected this can become extremely damaging. Even though your burnt skin may fade the damage to your skin can be lasting!!

Here are the best ways to protect your skin and enjoy the sun in a safe way.

  • Sun Cream – Buy a good quality sun cream with an SPF no lower than 30 that protects you from both UVA and UVB radiation.
  • Application of Sun Cream – Apply your cream at least 30 minutes before you go into the sun and make sure you reapply at least every 2 hours.
  • Wear Correct Clothing – Wear clothing that will block out the harmful rays, darker clothes provide better protection.
  • Sunglasses – Just like sun cream you need to make sure you purchase good quality sunglasses. When purchasing look for indicators of high quality and safe glasses such as the 'CE Mark', 'UV 400 label' or '100% UV Protection' which should be displayed on the glasses.
  • Wear A Hat – Wearing a hat in the sun is important in order to protect your hair, eyes, ears, neck and face from the UV rays.
  • Shade – Opt to sit in the shade when the sun is at its peak as this will be the prime time to get burnt and damage your skin.
  • Keep Hydrated – If you are dehydrated this can actually be just as dangerous as sun burn. You should drink at least 2 litres of water a day and if you are going to be in the sun try to limit the amount of alcohol and caffeine you consume.

By following these simple steps, you will be at a lower risk of damaging your skin and getting diagnosed with skin cancer. You will be protecting yourself and your family members from harmful UVA and UVB radiation.

Sun damage will build up over time so make sure from a young age to follow these steps and most importantly avoid at all costs artificial sources of sunlight such as sunbeds.

  • Head Office:
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    Tel: 01992 463090 Fax: 01992 440798
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